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So, to confirm, there’s no verdict out yet on WHEN the 8-12 hour window is best to fall during the day, as long as there is 12-16 fasting period?
There is some crosstalk between the master circadian clock regulator in the suprachiasmatic nucleus and the peripheral clocks (in the liver & other tissues). This fact suggests that the earlier, the better but it seems as though the main thing is to eat within that 8-12 hour period and fast for 12-16 hours regardless of the time of day. Satchin and I discuss this in the recently published round 2 podcast episode at 00:40:56.
Could someone please let me know if vitamins and/or probiotics start this cycle? I’m assuming they do if coffee and tea should be consumed within your 8-12 hour window, but I’d appreciate confirmation :)
As a rule, anything non-water has to be metabolized and that means you’re “restarting the clock” within some tissues like the liver.
That said, using the strictest definition is not necessarily required to reap benefits. In episode 2 with Dr. Panda, he actually points at that coffee was not excluded in the time-restricted eating trial conducted by Dr. Ruth Patterson’s group (the one that showed a 36% reduction in breast cancer recurrence). See 01:09:52 of the round 2 episode to hear discussion about that. It’s clear that, at least in this case, there were still benefits.
To learn more about Dr. Patterson’s trial you should also check out the episode with her below:
Also, for more of these “practical implementation” tidbits, I suggest searching the round 2 episode’s TIMELINE for “practical implementation”. Lots of great stuff there!
I think the general take home is this: you can probably take your vitamins and probiotics without completely undermining yourself, but it’s more in line with the general philosophy of time-restricted eating (and its special emphasis on the circadian oscillations going on in our tissues) if you include them as part of your eating window.
Thank you Dan! That’s super helpful—I haven’t seen the practical implementation video yet. I’ll be sure to check it out.
Can you provide the full reference for Dr. Pandas article showing the 28% lower body mass and 70% lower fat mass with time restricted feeding please?
Can you also confirm the duration of the experimental protocol (e.g. 4 weeks, 8 weeks, 12 weeks ect.)
Great podcast by the way!
Here is the full reference for those data.The experimental protocol lasted 12 weeks. Hope this helps!
The interesting coincidence, is time-restricted feeding done at 9 hours increases muscular endurance possibly due to the ketone bodies produced. This is per Dr. Rhonda Patrick in her interview with Dr. Satchin Panda
This still needs to be empirically proven but it seems very likely that it is. Satchin and I discuss this possibility in the round 2 episode recently published at 01:23:57.
Are there greater benefits to increasing the fasting time window? For example, does fasting for 16 hours increase lean muscle mass and reduce fat mass with equivalent calorie intake?
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