It’s no secret that firefighters can have less than ideal sleep and waking patterns. When circadian rhythms become chronically disrupted, it can cause obesity, diabetes, cardiovascular disease, sleeplessness, and even cancer. Despite the lack of efforts to address these problems, current developments in circadian research raise the possibility of interventions to combat this.
Time-Restricted Eating (TRE) (also known as intermittent fasting) is one such intervention, discussed in a study linked below. TRE entails eating everything without varying calorie intake within a fixed 8–12 hour time frame every day. In animal trials, this strategy prevented and even cured illnesses including obesity, diabetes, liver disease, and more, with promising results. TRE optimizes sugar and fat metabolism by synchronizing the time of the body’s energy storage, metabolic enzymes, and hormones that regulate digestion.
Clinic visits, questionnaires, continuous glucose monitoring (CGM), and wrist-worn actigraphy devices were used to assess the study’s main, secondary, and additional outcomes. The purpose of this study was to show the effectiveness and viability of TRE adoption among firefighters, which the author’s theorized may result in better health outcomes.
While the study is ongoing, the potential benefits of TRE as an intervention for firefighters and other first responders holds promise. This trial aims to provide insights into how adopting time-restricted eating within the context of a demanding work schedule can positively impact health and well-being.
Insulin Sensitivity: Insulin is a hormone that helps regulate blood sugar levels by facilitating the uptake of glucose into cells. When insulin sensitivity is impaired, it can lead to insulin resistance and elevated blood sugar levels, which are risk factors for diabetes. TRE may enhance insulin sensitivity, making cells more responsive to insulin’s actions.
Reduced Postprandial Glucose Spikes: Consuming food within a condensed time window can reduce the frequency of spikes in blood sugar levels that typically occur after meals. This can help maintain more stable blood glucose levels throughout the day.
Enhanced Fat Metabolism: During fasting periods (the time outside the eating window), the body relies more on stored fat for energy. This can contribute to weight loss over time, as the body taps into its fat stores to meet energy demands.
Hormonal Balance: TRE can help regulate hormones involved in appetite control and metabolism, such as ghrelin and leptin. These hormonal changes can influence feelings of hunger and fullness, making it easier to maintain a healthy weight.
Cellular Repair and Autophagy: When people fast, a process known as autophagy is activated, in which cells break down and remove damaged parts. This procedure aids in cellular health and function improvement, perhaps lowering the risk of certain illnesses.
Time-Restricted Eating (TRE) (also known as intermittent fasting) is one such intervention, discussed in a study linked below. TRE entails eating everything without varying calorie intake within a fixed 8–12 hour time frame every day. In animal trials, this strategy prevented and even cured illnesses including obesity, diabetes, liver disease, and more, with promising results. TRE optimizes sugar and fat metabolism by synchronizing the time of the body’s energy storage, metabolic enzymes, and hormones that regulate digestion.
But Does it Work for Firefighters?
Within the study, a randomized controlled study (RCT)was carried out with San Diego County firefighters . Two groups are used in the trial; one received normal Mediterranean diet counseling (SOC), and the other (TRE) adopts a 10-hour eating window in addition to SOC for three months. Blood tests were used to determine the participants’ cardiometabolic risks, and participants had access to a specially designed smartphone app to report their eating habits and lifestyle data.Clinic visits, questionnaires, continuous glucose monitoring (CGM), and wrist-worn actigraphy devices were used to assess the study’s main, secondary, and additional outcomes. The purpose of this study was to show the effectiveness and viability of TRE adoption among firefighters, which the author’s theorized may result in better health outcomes.
While the study is ongoing, the potential benefits of TRE as an intervention for firefighters and other first responders holds promise. This trial aims to provide insights into how adopting time-restricted eating within the context of a demanding work schedule can positively impact health and well-being.
Benefits of Time Restricted Eating
Improved Blood Glucose Regulation
Insulin Sensitivity: Insulin is a hormone that helps regulate blood sugar levels by facilitating the uptake of glucose into cells. When insulin sensitivity is impaired, it can lead to insulin resistance and elevated blood sugar levels, which are risk factors for diabetes. TRE may enhance insulin sensitivity, making cells more responsive to insulin’s actions.
Reduced Postprandial Glucose Spikes: Consuming food within a condensed time window can reduce the frequency of spikes in blood sugar levels that typically occur after meals. This can help maintain more stable blood glucose levels throughout the day.
Reduction in Obesity
Control of Caloric Intake: TRE places a time restriction on eating, which might inherently reduce total calorie intake. A smaller window for eating means fewer opportunities for excessive snacking or overeating, which can result in weight gain.Enhanced Fat Metabolism: During fasting periods (the time outside the eating window), the body relies more on stored fat for energy. This can contribute to weight loss over time, as the body taps into its fat stores to meet energy demands.
Alleviation of Comorbidities
Reduction of Inflammation: Obesity and poor glucose control are frequently linked to persistent low-grade inflammation. TRE has been demonstrated to lower inflammation-related indicators, possibly reducing health problems associated with inflammation.Hormonal Balance: TRE can help regulate hormones involved in appetite control and metabolism, such as ghrelin and leptin. These hormonal changes can influence feelings of hunger and fullness, making it easier to maintain a healthy weight.
Cellular Repair and Autophagy: When people fast, a process known as autophagy is activated, in which cells break down and remove damaged parts. This procedure aids in cellular health and function improvement, perhaps lowering the risk of certain illnesses.
In Summary
While fasting may not be for everyone, one of the biggest pieces of advice I give to all my first responder clients is at the very least, give yourself a 12 hr fasting period and ideally overnight. For example, if you stop eating dinner at 7pm, do not eat anything else until 7am. We know that giving your body a period of fasting carries enormous health advantages and studies such as the Healthy Heroes one, show that it absolutely is realistic and beneficial for firefighters.
Citations
Cell Metabolism. “Sulfur Metabolism in Health and Disease.” Cell Metabolism, vol. 33, no. 4, 2022, pp. 651-691, https://www.cell.com/cell-metabolism/fulltext/S1550-4131(22)00361-8?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413122003618%3Fshowall%3Dtrue.
