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The Health Habit Hiding in Your Toothbrush
Is it possible that a very simple behavior has a significant effect on our energy, sleep quality, blood glucose regulation, and weight? The answer lies in when we brush our teeth and how this translates into an eating routine.
We’ll break down the evidence behind this approach beginning with the background on intermittent fasting.
Intermittent Fasting – A History of Excitement and Reality Check
When early rodent research demonstrated that limiting meals to a certain period during the day (also referred to as time-restricted feeding) would result in substantial health benefits regardless of the total number of calories consumed, the scientific community quickly became excited about applying these findings to humans. However, the rodent model is not directly comparable to humans. Rodents grow older at a rate that is many times that of humans. Therefore, the hours of fasting in rodents may equate to several days of fasting in humans. Additionally, humans have additional storage sites for energy (i.e., liver glycogen) that can be depleted over a longer period (up to 48 hours). As such, humans may not activate the same type of fasting-related response mechanisms (e.g., autophagy), in the same timeframe as do rodents. To learn more about the subject matter of fasting, please go to the science of fasting.
Does It Help for Weight Loss?
On initial inspection, yes. A 2020 systematic review of studies comparing intermittent fasting to eating at any time indicated that individuals using intermittent fasting lost more weight and experienced better blood glucose control. Upon further analysis, however, the investigators discovered a common flaw among the fasting groups: they were consuming fewer calories. A 2021 Cochrane Review that controlled for calorie consumption indicated no benefit associated with time restricted eating. The bottom line is that the benefits are due to consuming fewer calories and not when you consume those calories.
The Common Error Most People Make Regarding Timing
The most common mistake regarding meal timing is that most people in Western countries tend to eat light in the morning and then increase their caloric intake throughout the day culminating in a heavy dinner. Even individuals who fast typically skip breakfast and consume the vast majority of their daily calories in the evening/night. Research indicates that the way we eat throughout the day may be working against us.
Humans have a circadian rhythm (biological clock) that affects many physiological processes including hormone production and digestion. Research demonstrates that our bodies metabolize food more efficiently in the morning. Consuming calories in the evening may impede glucose control, decrease caloric expenditure, and disrupt sleep. One study found that participants who ate their largest meal of the day in the evening burned fewer calories and exhibited poorer blood glucose responses than those who ate their heaviest meal in the morning. Additional studies have shown that consuming calories in the morning results in greater weight loss than consuming calories in the evening, even if the total number of calories remains the same.
What does this have to do with brushing my teeth?
The habit: Brush your teeth approximately 30 minutes after dinner. At face value, this appears to be a trivial detail; however, it provides a clear psychological demarcation. As you continue to brush your teeth immediately after dinner, your brain becomes conditioned to associate the act of brushing your teeth with the cessation of eating for the day. Ultimately, this develops a healthy habit of reducing late night snacking while shifting caloric intake to earlier in the day when your body is best able to metabolize the food. It's a great method of developing a healthy eating pattern without having to rely solely on will power.
Closing Thoughts
If you wish to experience improved sleep, steady energy, enhanced metabolic function, and better weight management, meal timing is important. Earlier in the day is generally better.
- Eat breakfast like a king, lunch like a prince, and dinner like a pauper.
- Brush your teeth immediately after dinner to serve as a reminder that the meal has ended.
- Attempt to conclude your last meal at least three hours prior to bedtime.
By making this simple adjustment, you may allow your body to reset and recover while you sleep resulting in meaningful, long term health benefits with little extra effort.