Time-restricted feeding during the daytime provides a strong signal that combines with light to ensure proper gene expression.

“this eight hour feeding window provided a very strong reinforcing signal that combines with light to ensure that these genes are expressed at the appropriate times.”

“So this eight hour window seems to be a really good rule of thumb and a kind of anchor around which we can each think about incorporating time restricted feeding.”

“not only did restricting food to a particular phase of the 24 hour cycle benefit, things like lean body mass and fat loss and a number of health parameters that we'll talk about in a moment, but it also anchored all the gene systems of the body and provided a more regular stable so-called circadian rhythm or 24 hour rhythm”

“Time-restricted feeding involves eating for a particular period of time in each 24-hour cycle that's fairly regular. So this would be an eight-hour most often or a 10-hour block. Some people do shorter feeding windows, but regardless, that feeding window is supposed to fall at more or less the same period within each 24-hour day. This has a number of positive effects on gene expression that regulate a number of positive effects on the different tissues of the body, and for some people, not all, but for some people makes weight loss easier because of the way that they are not eating for large periods of each 24-hour cycle.”

“By eating at restricted periods of time each 24-hour day, you're actually making yourself healthier and you're activating certain processes that can positively impact both weight, either maintenance or loss of weight, and blood glucose regulation.”