Time-Restricted Eating: The Fasting Window That Works

Time-restricted eating (TRE) condenses all calories into a daily window — typically 8-10 hours — and fasts the rest. Unlike prolonged fasting, it's sustainable and circadian-aligned.

The Circadian Advantage

Insulin sensitivity peaks in the morning and declines into evening. Eating earlier in the day (e.g. 8am-4pm or 9am-5pm) outperforms late windows for metabolic markers.

Practical Entry Points

Start with a 12-hour window (e.g. 7am-7pm) and tighten by an hour every week. A 14:10 or 16:8 window is the sweet spot for most. Women may do better with slightly shorter windows due to hormonal sensitivity.

Don't fast through poor sleep — under-fueling while sleep-deprived raises cortisol and backfires.