How Dr. Greger was Right: the Early Feeding Window is Healing my Gut
A few years ago, I came across Dr. Michael Greger's book How Not to Diet, a comprehensive guide on nutrition and lifestyle changes that can lead to better health and weight management. One concept that particularly stood out to me was the idea of an "early feeding window," which suggests that eating your meals earlier in the day can have significant health benefits. Intrigued, I decided to give it a try, hoping it would improve my overall well-being.
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However, my initial experience with the early feeding window was far from positive. Instead of feeling healthier, I found myself struggling with binge eating, particularly at night. I would get hungry in the evening and end up overeating, which left me feeling guilty and ashamed. My relationship with food became more strained, and I started thinking about eating almost constantly. In the end, I gave it up. I even met Dr. Greger at one of his book signing events and told him that the concept of an early feeding window had triggered binge eating for me.
Fast forward a few years, and I wanted to address my overeating habits. I learned about the concept of setting eating behavior rules to create peace around eating. I set rational rules that allowed me to eat three meals a day, and over time, this simple structure transformed my life. The constant thoughts about food, the guilt and shame from overeating, and the morning anxiety about what I would eat or how much I ate the day before—all of these started to fade. For the first time in years, I felt at peace with food and eating. But while my emotional relationship with food improved, I still struggled with chronic gas and bloating. These issues had plagued me for most of my life, but they became especially bad after I switched to a plant-based diet. Potatoes, greens, tomatoes, lentils, chickpeas, and tomato sauce—foods I loved—seemed to be the biggest culprits. I even tried taking probiotics, but they didn’t help. Cutting out these foods felt like cutting joy out of my life. Potatoes, in particular, gave me a sense of satisfaction and energy that I didn't want to lose.
In 2021, I started training in Jiu Jitsu, and my concerns about gas and bloating intensified. During class, there’s no avoiding the pressure that comes with certain moves, and I was constantly worried about the embarrassment of unexpected gas. My instructor would want to use me to demonstrate a move, but I often declined, too self-conscious about my gas problems to fully participate. I hated not being able to give my all in class.
Earlier this year, I decided I needed to address this problem once and for all, especially with my purple belt test coming up in August. I was determined to perform at my best, but the gas and bloating were holding me back. I started experimenting with my eating schedule, moving my dinner earlier and earlier. Initially, I tried eating at 4 pm since my Jiu Jitsu class started at 6 pm, hoping that this would give my stomach enough time to digest and reduce the gas. It helped a little, but I still noticed some issues. So, I tried eating dinner at 3 pm, then 2 pm, and eventually between 12-1 pm.
To my surprise and relief, this adjustment made a huge difference. My gas and bloating significantly decreased, and I was finally able to go through Jiu Jitsu class without worrying as much. I could engage in the moves, even those that involved pressure on my belly, without fear of embarrassing sounds escaping. I now eat breakfast, lunch, and dinner between 6:30 am and 12-1 pm most days, and I feel wonderful. I was initially concerned that I would feel weak or lethargic with this schedule, but that hasn’t been the case at all. A hot cup of decaf coffee in the evening gives me just enough satisfaction to relax and sleep well.
The most surprising part of this journey came a few days ago. I had a meal with tomato sauce and potatoes—foods that used to cause immediate gas—and I didn’t experience any bloating or discomfort. It’s as if my stomach has started to heal. I can now enjoy my favorite foods without the dreaded gas, and my performance in Jiu Jitsu has improved as a result. However, I do still notice some gas if I eat lentils, so I’m keeping an eye on that to see how my body continues to adapt.
Looking back, it’s incredible to see how such a simple change—adjusting the timing of my meals—has had such a profound impact on both my digestive health and my overall quality of life. If you’ve struggled with similar issues, I encourage you to experiment with your eating schedule. It might just be the key to finding peace with food and unleashing your full potential, whether in sports or any other area of your life.
If you’re ready to take control of your health and find peace with food, we’re here to help. Whether you’re just getting started on a plant-based lifestyle or looking to refine your approach, our coaching programs are designed to meet you at your level. We can also work with you to implement food behavior rules that address overeating and bring peace to your eating habits. Sign up for a free call or join one of our coaching programs today and start your journey toward a healthier, more fulfilling life on your own terms.
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