Circadian / Time-Restricted Eating
Satchin Panda's time-restricted eating confines all food to a consistent 10-hour daytime window (a 14-hour overnight fast), ramped in gently from a 12-hour starting window by about an hour a week. In a human trial, a 10-hour window improved metabolic-syndrome markers without cutting calories or adding exercise; consistency day to day, not a heroic single fast, is what matters.
Begin with a 12-hour window Eat within 12 hours (for example 8am to 8pm) every day for a week or two
An achievable on-ramp; most people are eating across 13 to 15 hours without realising it.
Reduce to a consistent 8 to 10 hours Trim about an hour per week until you reach 8 to 10 hours, kept the same daily
The metabolic benefit shows up in the 8 to 10 hour range held consistently.
Eat earlier, front-load the day First bite mid-morning, larger meals earlier, last bite early evening
Insulin sensitivity is highest earlier; late eating works against the clock.
Stop eating about 3 hours before bed No food or alcohol in the last ~3 hours before sleep
Protects both sleep quality and overnight metabolic repair.
Bright light by day, dim light at night Morning daylight; dim and warm light in the evening
The clock is set by light as well as food; the two reinforce each other.
Log your real eating window Use the myCircadianClock app or a notes log for two weeks
Most people are surprised how wide their actual window is; measuring fixes it.
Metabolism is circadian: insulin sensitivity and digestion are better earlier in the day, and the gut and liver need a nightly rest to repair.
View sources
Dr. Satchin Panda on Time-Restricted Feeding (FoundMyFitness #025)
Dr. Satchin Panda on practical time-restricted eating (FoundMyFitness)
Clinical study: a 10-hour eating window may help stave off diabetes and heart disease (Salk / UC San Diego)
The Circadian Code (Satchin Panda, PhD)
Time-restricted eating (10-hour window) promotes weight loss and improved body composition: a 12-week RCT (Wilkinson et al., Obesity, 2026)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Satchin Panda and is not created, reviewed, endorsed by, or affiliated with Satchin Panda or Circadian Biologist · Salk Institute.
Is this for you
- Late-night eaters
- Metabolic-health and energy goals
- Poor or restless sleepers
- Anyone who wants a free, simple change
Cautions
- History of disordered eating: time-restricted eating can become restrictive; avoid and speak with a clinician
- Diabetes or any medication with meal timing (insulin, sulfonylureas): coordinate with a doctor first
- Pregnancy, or being underweight: do not restrict the eating window
- This is about timing, not calorie cutting; keep meals nourishing
- Educational only, not medical advice
Common questions
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