Time-Restricted Eating (16:8)
Eat within an 8-hour daily window (e.g., 10 AM–6 PM). 16 hours of fasting improves insulin sensitivity, supports autophagy, and aligns eating with circadian metabolic peaks.
Dosage & Timing
Evidence Strength
4/5 — StrongStrong evidence from multiple RCTs. Sutton et al. (2018) showed early TRE improved insulin sensitivity and blood pressure even without weight loss. Wilkinson et al. (2020) demonstrated metabolic benefits in metabolic syndrome patients.
Overview
Confine all caloric intake to an 8-hour window each day, fasting for the remaining 16 hours. The eating window should ideally begin in the late morning (e.g., 10 AM–6 PM or 11 AM–7 PM) to align with circadian metabolism. This approach leverages the body's natural metabolic rhythms and allows sufficient fasting time for autophagy initiation and insulin sensitivity improvements.
How To Do It
Choose your window
Pick an 8-hour eating window that fits your schedule. Earlier windows (e.g., 8 AM–4 PM) show slightly better metabolic outcomes but adherence matters most.
Start with 12:12
If new to fasting, start with a 12-hour window and narrow by 1 hour per week until you reach 16:8.
Stay hydrated during fast
Water, black coffee, and plain tea are fine during the fasting window. No calories.
Don't compensate
Eat normal-sized meals during your window. The goal is not caloric restriction but temporal restriction.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress↗
Time-restricted feeding improved several cardiometabolic markers in men with prediabetes.
Primary Literature
Who Popularized This
Interactions & Warnings
Contraindications
- ⚠Type 1 diabetes
- ⚠Pregnancy or breastfeeding
- ⚠History of eating disorders
- ⚠Underweight individuals
Interactions
- •Align eating window with social/family meal times for sustainability
- •May affect medication timing — consult prescriber
Measurable Outcomes
Related Protocols
Meal Timing & Circadian Nutrition
Eat most calories earlier in the day when insulin sensitivity is highest. Avoid large meals within 2-3 hours of bedtime for better metabolic health and sleep.
Protein Target (1.6-2.2g/kg)
Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.
Fiber Target (30-50g/day)
Aim for 30-50g fiber daily from diverse plant sources. Feeds gut microbiome, improves metabolic health, and is strongly linked to lower mortality risk.
Omega-3 Intake (EPA+DHA)
Get 2-4g EPA+DHA daily through fatty fish or supplements. Critical for inflammation management, brain health, and cardiovascular protection.