本期节目我们来讨论一下进食时间 Meal Timing/ Chrononutiorion 对于我们的代谢健康和身材之间的关系。

00:25 Intro

02:55 昼夜节律

05:20 生物钟紊乱

06:30 生物钟紊乱对代谢健康和身材的负面影响

09:00 避免过晚进食

11:00 褪黑素以及DLMO“暗光褪黑素启动/发生”

15:53 是否应该吃早餐？

21:41 规律进食

24:18 热量和营养素分配

28:06 断食/限时饮食

31:23 特殊情况的考虑

35:20 总结

BGM: Love Me JeJe by Tems

References:

1. Meal timing and its role inobesity and associated diseases www.ncbi.nlm.nih.gov

2. Circadian physiologyof metabolism www.science.org

3. Adverse metabolic andcardiovascular consequences of circadian misalignment pubmed.ncbi.nlm.nih.gov

4. Meal Timing Regulates the HumanCircadian System www.ncbi.nlm.nih.gov

5. Circadian variation in gastricemptying of meals in humans pubmed.ncbi.nlm.nih.gov

6. Differential effects of thecircadian system and circadian misalignment on insulin sensitivity and insulinsecretion in humans

dom-pubs.onlinelibrary.wiley.com

7. The human circadian system hasa dominating role in causing the morning/evening difference in earlydiet-induced thermogenesis www.ncbi.nlm.nih.gov

8. Ghrelin is Impacted by theEndogenous Circadian System and by Circadian Misalignment in Humans www.ncbi.nlm.nih.gov

9. Circadian MisalignmentIncreases The Desire For Food Intake In Chronic Shift Workers academic.oup.com

10. Postprandial metabolic profilesfollowing meals and snacks eaten during simulated night and day shift work pubmed.ncbi.nlm.nih.gov

11. Later circadian timing of foodintake is associated with increased body fat pubmed.ncbi.nlm.nih.gov

12. Later Meal and Sleep TimingPredicts Higher Percent Body Fat www.mdpi.com

13. Effects of consuming laterevening meal v. earlier evening meal on weight loss during a weight lossdiet: a randomised clinical trial www.cambridge.org

14. An Earlier First Meal TimingAssociates with Weight Loss Effectiveness in A 12-Week Weight Loss SupportProgram www.mdpi.com

15. Associations of timing of foodintake with energy intake, eating behaviour traits and psychosocial factors inadults with overweight and obesity www.frontiersin.org

16. Fasting until noon triggersincreased postprandial hyperglycemia and impaired insulin response after lunchand dinner in individuals with type 2 diabetes pubmed.ncbi.nlm.nih.gov

17. Effect of skipping breakfastfor 6 days on energy metabolism and diurnal rhythm of blood glucose in younghealthy Japanese males pubmed.ncbi.nlm.nih.gov

18. Usual breakfast eating habitsaffect response to breakfast skipping in overweight women pubmed.ncbi.nlm.nih.gov

19. Glycemic response to meals witha high glycemic index differs between morning and evening link.springer.com

20. A Smartphone App RevealsErratic Diurnal Eating Patterns in Humans that Can Be Modulated for HealthBenefits www.ncbi.nlm.nih.gov

21. Eating patterns and dietarycomposition in relation to BMI in younger and older adults pubmed.ncbi.nlm.nih.gov

22. Irregular meal-pattern effectson energy expenditure, metabolism, and appetite regulation pubmed.ncbi.nlm.nih.gov

23. Irregularity in breakfastconsumption and daily meal timing patterns in association with body weightstatus and inflammation www.cambridge.org

24. Meal Frequency and Timing AreAssociated with Changes in Body Mass Index in Adventist Health Study www.sciencedirect.com

25. Associations between the timingof eating and weight-loss in calorically restricted healthy adults www.sciencedirect.com

26. Is breakfast the most importantmeal of the day? pubmed.ncbi.nlm.nih.gov

27. The causal role of breakfast inenergy balance and health www.ncbi.nlm.nih.gov

28. High caloric intake atbreakfast vs. dinner differentially influences weight loss of overweight andobese women pubmed.ncbi.nlm.nih.gov

29. Timing of food intake predictsweight loss effectiveness pubmed.ncbi.nlm.nih.gov

30. Meal timing affects glucosetolerance, substrate oxidation and circadian-related variables pubmed.ncbi.nlm.nih.gov

31. Timing of daily calorie loadingaffects appetite and hunger responses without changes in energy metabolism inhealthy subjects with obesity www.cell.com(22)00344-8

32. A pilot feasibility studyexploring the effects of a moderate time-restricted feeding intervention onenergy intake, adiposity and metabolic physiology in free-living human subjectswww.cambridge.org

33. Effects of 8-hour timerestricted feeding on body weight and metabolic disease risk factors in obeseadults pubmed.ncbi.nlm.nih.gov

34. Early Time-Restricted FeedingImproves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even withoutWeight Loss in Men with Prediabetes www.cell.com(18)30253-5