The First Step to Fat-Loss: Time-Restricted Eating (TRE)

The First Step to Fat-Loss: Time-Restricted Eating (TRE)

Fat Loss – One Step at a Time

Let’s get rid of that extra body fat, step by step, one phase at a time.  Time-Restricted Eating is an approach that I believe will work for everyone that commits to it.  It takes things one step at a time and you don’t take the next step until you have OWNED the ONE you are on.  You need to ETR (Earn The Right) before moving on to each subsequent step.  This is how you will achieve Extraordinary Results over time.

Our First Step: Time-Restricted Eating (TRE)

Time-Restricted Eating (TRE) is sometimes also referred to as Time-Restricted Feeding (TRF). TRE is eating within a window of 12-hours or less. Most people eat on a 15-hour window, so they are only in a fasted state for 9 hours.  For example, they might have a cup of coffee with milk at 7:00 am, and then have their last bite of food at 10:00 pm.  Our goal in this first step is to master a 12-hour eating window first for at least 7 days.  Eventually, some of you may choose to eat within a 10-hour, 8-hour, 4-hour or even 1-hour window on TRE. Eating within a one hour window is known as OMAD (One Meal A Day).  I recommend decreasing the eating window to deepen the benefits of TRE, but only after you master the first step, which is at least 7 days of perfect adherence to a 12-hour window. 

Why 12-hours?

When you eat a normal meal it generally takes 3-5 hours for your body to digest and absorb the food you ate. Insulin rises significantly, shutting off fat-burning completely and also triggering excess calories to be stored as fat.

After this digesting and absorbing process, your body goes into the post-absorptive state where the components of your last meal are still in circulation.  This post-absorptive state can last for 8-12 hours after your last meal.  So it takes approximately 12 hours after the last bit of your last meal to enter the fasted state.  The fasted state is the period when your body can burn stored body fat that hasn’t been accessible during the fed state.

Until you are in the fasted state, your body is burning sugar as fuel in the form of glucose.  From this 12 hour period, your body can start burning body fat as fuel.  That is what we are aiming for here – annihilating excess body fat.

Time Restricted Eating clock

A simple example of fasting and eating on a 12-hour eating window

What if I Can’t Fast for 12-Hours?

If you are thinking this way, just stop.  You can do it.  I believe most people can fast for 12-hours if they decide to.  The decision is yours.

Who Discovered the Benefits of TRE?

Professor Satchidananda Panda, a prominent researcher from Salk Institute in La Jolla, California.  If you want to dig deep into the science of this, please read this PubMed article by Professor Panda.   Professor Panda’s book – The Circadian Code covers this subject in depth.

How Did Professor Panda Discover It?

While researching how the liver’s daily cycle works, he found that mice that eat within a set amount of time (8-12 hours) resulted in slimmer & healthier mice than those who ate the same number of calories in a larger window of time.

How Could This Discovery Help Us Live a Healthier Life?

This discovery shows that the timing of eating may be as important as what is eaten.  If TRE works for humans as it does for mice, we will be slimmer and healthier.   This approach might stave off high cholesterol, diabetes, and obesity.

How Do I Apply Time-Restricted Eating For Fat-Loss?

  1. Decide when you are going to eat your last meal of the day
  2. Eat it and log the time that you finish your last bite or drink if it is a caloric drink
  3. Make sure that you don’t consume any calories in the form of food or drink for at least 12-hours.
  4. Log the time you have your first calorie in the morning in the form of food or a caloric drink.
  5. Do this every day for 7 days
  6. If you are an LFBX Gym Client, let us know when you start TRE for Fat-Loss and then submit your results to us on the 7th day via email.

Notes: Water, herbal tea, black tea or coffee are non-caloric drinks and permissible during the 12-hours that you are not consuming food or drinks as long as there is no dairy (milk or cream), sweeter (honey, maple syrup, sugar) or soy or nut milks in them.

Stevia, Erythritol, Xylitol is ok, but I suggest that you don’t have anything sweet during these 12 hours.  You can eat sweet things during your eating window.

Also, refrain from artificial sweeteners like sucralose, saccharine, aspartame and the like as well as Coke Zero or other zero-calorie sodas or gelatins – they are poisonous and harm your health.

Salt, added to your water to balance electrolytes, is acceptable.   I recommend this Okinawan sea salt for people in Japan.  For people in the States, I recommend Redmond Real Salt.

You can brush your teeth – but don’t eat the toothpaste.

If you have any questions, drop all hesitation and ask us immediately.

Be Extraordinary!

Bodhi

 

The Joy of Walking: Sugamo to Ginza

The Joy of Walking: Sugamo to Ginza

Walk on the Wild Side

Tuesdays are our day off at LFBX and on that day, I don’t go into the gym and I don’t train intensely outside.  It’s my thing.  The other six days of the week, I train intensely for 20-30 minutes – usually very intensely.  It makes me feel good and each training session is usually focused on one movement, such as the Deadlift on a lower-body day or heavy Supine Straight-Arm Cable Pullovers on an upper-body day. Recently I like doing 5 x 5 Training which is basically 5 rounds of 5 reps with a 2-minute rest between rounds.   The reason I like it is that it’s simple and it’s hard.  It’s just one exercise, which keeps it simple.  The training intensity is at about 87% of my 1 rep max, which makes it hard.   When I complete 25 total reps, the next time I train that specific exercise, I move the weight up by 2.5kg (5.5lbs) on barbells and 5kg (11kg) on cable movements.  Deadlifts, being complex and on the heavy side, take longer to warm up on, so this 5 x 5 Deadlift Training below took me 26 minutes to complete. The 34-seconds video below is of one round and the weight I’m lifting is 97.5kg (214lbs).

The Supine Straight-Arm Cable Pullover is by far my favorite exercise this month.  It rocks the upper body –  the abs, lats, traps and shoulders.  I highly recommend it.  Doing it in the supine position (lying on your back) prevents any kind of cheating, so it’s highly effective. It’s excellent for swimmers, water polo players, and surfers as it mimics the butterfly and freestyle arm stroke. I’m using 50kg (110lbs).

 

That’s it on “Hard Stuff”.  Let’s move on to the “Fun Stuff.”

Walking on Sunshine

Since Tuesday is my day off from work and training, I have all the time in the world to hang out with my cheerful wife Hitomi.  This week we decided to go for a semi-long walk.  The Tokyo autumn weather was more like summer weather minus the heavy humidity, so it was absolutely gorgeous.

We decided to eat the best hamburgers we know in Tokyo, which is Bareburger in GinzaLFBX’s Designer Extraordinaire, Chris Lee, introduced us to it earlier this year.  He also introduced us to The Gucci Store on the day he took us to Barebuger.  He made me wear this $10,000 outfit and made Hitomi as happy as a clam by having her try on an outfit she really liked.  Perhaps I’ll share more about this story on another day:-)

Bodhi Kenyon Gucci   Hitomi Kenyon Gucci

Across the Metropolis

We left our house in Sugamo around 10:20 am, headed down Hakusan-dori Avenue for about forty-five minutes and passed Tokyo Dome.  We continued on through to Jimbocho passing many universities, book stores and eating establishments.  Then we approached the Imperial Palace and walked around the moat until we reached Ginza.  It was a beautiful walk on a perfect day.

Hitomi Kenyon, Bodhi Kenyon, SugamoTokyo Dome

The Imperial PalaceGinza Skyline

How Many Steps Does It Take to Get from Sugamo to Ginza?

We arrived at Bareburger just before 12:00, so it took us about an hour and forty minutes to get there.  We had a guessing contest as to how many steps we took.  Hitomi said she thought it was less than 9,000 steps.  I guessed that we took about 10,000 steps.  My Health app on my iPhone said 9,444 steps.  I didn’t look at the kilometers at the time, but according to Google Maps below, it was 7.9 km (4.9 miles).

sugamo to bareburger in ginza

Walking Fast or Fasting Walk?

I generally fast between 14-18 hours every day, and my last meal on Monday ended at about 5:30 pm, so I by the time we arrived at Bareburger, I hadn’t eaten for 18.5 hours, so I was feeling quite hungry.  Also, Hitomi and I haven’t had beef in about six months, so this was a real treat!  Since I am focusing on an LCHF (Low Carb High Fat) eating style, I forwent the hamburger bun.  Hitomi got her burger on a salad, which is actually an option on the menu – similar to the Chipotle Salad Bowl concept.

Bareburger Ginza

Notice Hitomi’s knife-mark through her burger – she couldn’t wait to eat. Also, notice who’s portion is larger:-)

We ordered them rare, and man, we were raring to eat!  They were so good!!!  They get our highest recommendation.

Get Your Walk On, People!

We also recommend that you get out there every day, especially in the early hours to GET YOUR WALK ON for 20-30 minutes, especially before you eat or drink any calories.  A few reasons why we highly recommend daily walking:

  1. It’s just good for you and you know it:-)
  2. It’s easy on the joints and doesn’t have to be “hard” to be effective.
  3. It gets you outside in the early hours which has been proven to set your circadian rhythm so that you sleep more deeply at night.
  4. It gets you some Vitamin D from the sun, which increases your immune function, strengthens your bones, increases your energy and lifts your mood if you suffer from anxiety or depression.

Walking as a Daily Way to Connect & Disconnect

We walk virtually every morning for 20-30 minutes as a break from work.  It’s good to do on your own as a break or an active form of meditation.  If you are in a relationship, it’s an excellent way to connect with your partner, by holding hands, talking or just being together without a computer screen, TV screen or cell phone screen in front of you.

Walking Geek-Tips

Here’s an inside tip on walking that I do when I walk alone.  I only breathe through my nose and try to increase the pace to where nasal breathing is challenging.  This is not only invigorating, but I can also get my heart rate up between 60-70% of my max heart rate, so it serves as a solid cardio, fat-burning, sweat-inducing workout without the strain on the joints that running can cause.  I use nasal breathing when I run as well, as it acts as a governor (speed limiter) that keeps me from running too fast and too hard.  It keeps me right in the sweet spot.  Give these a shot if they tickle your fancy.

Do the Walk of Life

To wrap it up, please get out and walk daily.  Just do it.  It can potentially add enjoyable years to your life.  If you are in Tokyo or are coming to visit in the future and like burgers, Bareburger, is great.  If you are living in New York, that is where the original Bareburger is.  They also have vegan options on their menu.

If you have any questions or comments, leave ’em below.

Have fun Walking, Fasting, Eating and Enjoying Life.

Be Extraordinary!

Bodhi