Practice time-restricted eating
Description
Lose weight without changing what you eat! Research shows limiting your eating window to 8-10 hours improves metabolism, insulin sensitivity, and cellular repair.
Why we recommend this
- Time-restricted eating aligns with circadian rhythms and improves metabolic health
- Dr Andrew Huberman suggests limiting eating window to support sleep and energy levels
- Can improve insulin sensitivity and support healthy weight maintenance
- Dr. Satchin Panda's research shows time-restricted eating can improve metabolic flexibility and cellular repair processes
Usage
8-10 hour eating window
Timing
First meal by 10:00, last meal by 18:00-20:00
Important notes
- Start with a 12-hour window and gradually reduce
- Rhiannon Lambert emphasises maintaining adequate nutrient intake when restricting eating windows
- Not recommended during pregnancy or for those with eating disorders
- Dr. Valter Longo suggests that some individuals, particularly those over 65, may need to maintain a longer eating window
- Dr. Hazel Wallace emphasises that women may need to be more flexible with fasting windows due to hormonal consideration