Video Review: It's Not Just What You Eat, It's When

Time restricted eating. intermittent fasting. Over the past few years, there has been a literal explosion of information on the web. My personal research leads me to believe that although there are healthy “micro-differences” of opinion based on who you listen to, the general consensus is that for most people, this practice is a good thing, not only for weight loss for but overall health.

Watch: What do you think?


  • Try to keep your feeding window within 12 hours; anything over that may lead to insulin sensitivity or weight loss.

  • Research suggests that limiting feeding windows from 9-10 hours may be optimal. If you’re a mouse, you’re in luck - there’s plenty of research for you.

  • Some research links time restricted eating to preservation or gains in muscle mass.

  • You might be able to actually “cheat” a few days a week and still see the same benefits.

  • Be vigilant in maintaining your fasting and eating windows. This means nothing but water during the hours you are not eating, or consuming any non-fasting liquids. The “clock starts” with your first cup of coffee or tea, even black. These substances need to be metabolized, so anything other than water (including vitamin pills and herbal teas) has to be processed by liver and gut.

  • Shoot for limiting your eating within a 9 hour window each day. This seems to be best for endurance.

  • This is certainly not proven, but this style of eating may reduce breast cancer recurrence  risk due to regulation of insulin and hormones.

Source: “Joe Rogan & Dr Rhonda Patrick on Time Restricted Feeding (aka Intermittent Fasting)”