Rankings / Protocols — Fasting
Time-restricted eating (TRE)
Protocols · Fasting
Tier B
What this is
Sutton 2018 Cell Metab showed metabolic benefits of eTRE independent of weight loss. Liu NEJM 2022 calorie-matched trial found no weight loss advantage over standard calorie restriction. Timing likely matters more than duration of fast.
Mechanism
Aligns feeding with circadian clock genes (BMAL1, PER); improves insulin sensitivity if earlier TRE window; gut/microbiome cycling; metabolic flexibility
Dose & route
6-10 hour eating window; earlier window (eTRE — finish by 3-6pm) stronger than late TRE
Citations
- https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30253-5
- https://www.nejm.org/doi/full/10.1056/NEJMoa2114833
- https://www.cell.com/cell-metabolism/fulltext/S1550-4131(20)30429-7
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.