Individuals should choose a time-restricted feeding schedule that they can consistently adhere to most days, as they tend to underestimate their actual feeding window.

“It’s becoming clear that to have the greatest positive health impact, fasting (also called time restricted feeding) needs to involve a feeding window that’s consistently at the same times from day-to-day.”

“starting to eat each day, somewhere around 10:00 AM or around noon, and then allowing a feeding window that goes until six or maybe 8:00 PM. That seems to me, at least based on the data and what I understand about typical cultures, where people eat in the daytime and in the evening, that seems to me like the kind of schedule that will allow you to get the most out of intermittent fasting, time-restricted feeding, but does not set you up to be really out of sync with the social rhythms in most cultures.”

“But then on the Saturday, it's becoming 11:00 AM and you're ending it early, or perhaps your starting early in the day on Sunday, you're having brunch that starts at nine 30 or 10, and then it's extending out still just eight hours. But it shifting around that can cause disruptions in the circadian clock mechanisms that cause disruptions in the downstream effects of eating that are taking at least two to three days to recover.”

“regular placement of the eating window or feeding window, every 24 hours is important. You don't have to be absolutely rigid and neurotic about this, but you don't want it sliding around on the weekends so that it starting two hours later and ending two hours later, a couple days a week, because then you start to offset many of the positive health effects that have been demonstrated for time restricted feeding. Remember if you eat your food within a certain feeding window, but that feeding window shifts by a couple of hours, it is effectively like jet lagging your system.”

“As important as how long your feeding window is, is where that feeding window resides in each 24 hour cycle. And perhaps even more important than that is that it be fairly regular where that feeding window resides.”

“Because even if you have a very short feeding window, if it's drifting around from day to day, that actually offsets a number of the positive health effects of intermittent fasting.”

“almost every individual has a lot of drift in when that eating window resides in their 24 hour period. In particular on the weekends, people are either extending or shifting their feeding window in a way that makes it seem that they've traveled to another time zone and are eating according to another time zone.”

“I think what's really useful if you're not going to wear a continuous glucose monitor is to try and be fairly strict about when you initiate your feeding window and when you stop your feeding window”

“I think that most, all people could benefit from a time-restricted feeding schedule, but they should really think hard about what they can stick to on a regular basis and understand that they tend to underestimate the feeding window, that they actually are partaking in, and that they should place that feeding window in a portion of the 24 hour cycle that they can be consistent on most days.”

“As much as is reasonably possible, if you want to extract the maximum benefit from time restricted feeding, the idea is to keep that feeding window at, more or less, the same phase, as it's called, of each 24 hour day. If it slides around a little bit for social reasons or whatever reasons, it doesn't seem to be a big deal, but you don't want it sliding around by many hours from day to day, because of the way that that feeding window impacts other genes called clock genes that regulate a bunch of other processes in the body.”

“is it important that the feeding window begin and end at the same time more or less yeah”

“First of all, we can say is that the 7 to N-hour feeding window produces all of the major health benefits of timerestricted feeding as well as being pretty straightforward for most people to adhere to on a regular basis and on a regular basis turns out to be very important.”

“as important as how long your feeding window is is where that feeding window resides in each 24-hour cycle. And perhaps even more important than that is that it be fairly regular where that feeding window resides. Because even if you have a very short feeding window, if it's drifting around from day to day, that actually offsets a number of the positive health effects of intermittent fasting.”

“Because even if you have a very short feeding window, if it's drifting around from day to day, that actually offsets a number of the positive health effects of intermittent fasting.”

“there's evidence that it's not only about how big the window is but where in the day the window is and that's actually one of the things that that you know came out of our our review of the literature is there is this there is this clear connection between how much we eat and when we eat that ties into circadian rhythms and that circadian biology”