In episode 136 of his video series, Dr. Larson discusses:
I talk a lot about metabolic syndrome because it is an enormous risk factor to many chronic health conditions and diseases. People with metabolic syndrome have three out of five of the following markers; high blood pressure, high blood sugar, a waist circumference of over 40 for males and 35 for females, low HDL cholesterol, and high triglyceride levels. It is a disease that predisposes a person to develop health conditions like cardiovascular disease, obesity, type 2 diabetes, Alzheimer’s Disease and certain types of cancers.
Although metabolic disease is shockingly common in the US, the good news is that with some pretty small changes to your diet and lifestyle; it is easily managed. We have talked in the past about how eating a low-carb diet might help to reduce your risk of metabolic syndrome and the other diseases that it puts you at a higher risk for. A study recently released was fairly simple, yet, extremely significant, related to a low-carb diet.
In the study published in the scientific journal Lipids, researchers from Ohio State University took subjects who were diagnosed with metabolic syndrome and divided them into two groups. Both groups were instructed to try a low, 1500 calorie diet. One group was switched to a low-carb diet and the other a low-fat diet. At the end of the 12-weeks, the difference between the two groups’ results was substantial. The group who switched to a low-carb diet enjoyed a decrease of 12% in their fasting glucose, a decrease of 50% of insulin, a 10% decrease in weight and markers of lipogenesis, which is fat formation. All of these benefits were realized despite the fact that the low carb group consumed 300% more saturated fat than the low-fat group.
That goes against all that we have been taught about how the more saturated fat you eat, the more at risk you are for clogged arteries. In fact, the opposite was demonstrated in this study. Taking it one step more, we’ve talked in the past about time-restricted eating and a study out of the Salk Institute that found if you have a time-restricted eating schedule of 10-hours a day, where you consume all of your calories, it resulted in a decrease in the factors of metabolic syndrome risks. So, fasting for 14-hours overnight, and only eating during a ten-hour time frame, is all you need to reduce some significant adverse health risks.
-Dr Chad Larson
So, if you combine time-restricted eating with changing to a low-carb diet, you can imagine how much of an impact that can have on your risk of disease. That is what I have been doing clinically for a long time with my patients, and our results have been great. And they mirror what science is telling us. If you want to reduce your own risk and enhance your health and longevity, the small change of a low-carb diet and a reduction of your daily eating window can really work to change your current health and your future risk of disease.