A foundational protocol for time-restricted feeding includes not ingesting any food for the first hour after waking and for two to three hours prior to bedtime.

“So it turns out that the answer to the question, when is it best to eat is actually best answered by thinking about the other side of the coin, which is when is it best to fast? So, because we are fasting during sleep, it's very clear that it's best to extend the sleep-related fast either into the morning or to start it in the evening.”

“so that's why what we think is eight to ten hours maybe the ideal spot to begin with and um once you are physically active and you are also spending a lot of energy in physical activity or Sports you can even go up to 12 hours”

“An 8-hour feeding window as a target seems to be the best target feeding window.”

“You would place it smack dab in the middle of the day. It would be a schedule in which you started eating, for instance, at 10:00 a.m. and you stopped eating at 6:00 p.m.”

“At the same time it syncs with another aspect of the genome; that is it helps us stay awake for 10 to 12 hours and to reduce our energy level and go into a sleep or less active state for the rest of the day.”