NEW Fasting (eTRF) vs OLD Fasting (16:8) Best Diet for Insulin Resistance & Weight Loss 

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This is good to hear from you! All of my other health guides agree on this topic. I appreciate your acknowledgement that we didn't know this before and that we are constantly evolving on this health journey! This update is greatly appreciated!

Glad you point out newest studies/results and not just theory and willing to adapt/acknowledge changes. Continually refinement and real world results make your channel excellent.

Much appreciate this video and your thoughtful and well studied content. Just now starting my IF/Keto journey from 305 to 225 🚀

I am 1000% with you. I discovered that and started ETRF 4 years ago (without havong the slightest clue) combined with more exercise. I just quit diner in order to sleep better and shifted all my calorie intake between 7am and 1pm : lost 8kg from79 to 71kg (a bit more even at first) in 5 months and have stayed there eversince. Now I manage a mix of ETRF (my best cycle) 3-4 days a week and MTRF (due to social pressure) the rest of the time. Haven’t changed my diet drastically and actually I can’t claim that I have my sugar intake under control, but that still works for me and I am stable. The killer : ETRF combined with sport in the evening. You won’t miss diner and sleep like a charm. Big up guys ! 👍🏻

The old school nutritional gurus used to promote the following: Eat like a King in the morning, a Prince at lunch, and a Pauper in the early evening...usually in a 9-10 window and fast the rest of the night. As most on this channel has heard or read, the breakfast was to break the fast. What is old is suddenly new again.

Here's a story for you guys: Long before I even knew what IF was, I was living in a small village in eastern Europe. I had a neighbor who had severe weight gain and didn't know how to stop it. I'm talking in the 350lb+ range. So he went to a local doctor asking for help. The doctor told him to keep doing what he is doing with one small difference: don't eat past 4 o'clock. Long story short, my neighbor lost a ton of weight and within 2 years was at around 170-180lb. No exercise, no healthy eating, just following eTF. He swears by this diet and said he'll follow it till he dies. That was 15 years ago btw, and yes the neighbor is still fine and hasn't gained any weight since.

Thank you. I have learned more from you since finding you through your Costco shopping than I have from my doctors in years. They way you explain things resonates with me. Sometimes it's about how the message is delivered and you deliver it well. I think I was born with hypothyroidism because I have had mental and physical fatigue as far back as I can remember. Even being a small child my siblings would call me lazy because I didn't even want to play. It is so frustrating, I have been tested multiple times a year and I am always told my thyroid levels are normal but every time I do the check-off list all the items are crossed. I will follow you religiously.

This is so exciting. I love that new and more intricate studies are being done.

Thomas & team, I'm really loving these latest videos. Profoundly motivating, & great explanations, thank you!🙏👍💕

The reason I can't do eTRF is because I can't go to bed hungry. I do OMAD and feast at 6pm and works perfectly.

Two days on eTRF and I had amazing, immediate reduction in my blood glucose. The third day was not as good, but still much better. My new CGM suggested my daily pattern is a slow reduction of blood glucose from afternoon to evening. I'm probably aligning my eating timing with my my body's natural pattern This is definitely something I need to follow up on.

I randomly stumbled upon eTRF (Didn't know it had a name) by just playing around with my fasting. I eat at around 7:30-8am and have my last meal by 1:30-2pm. Better digestion and energy.

Thank you for all the great content. I've been struggling for a while. I will be implementing eTRF.

Tom sums it all up with the last line of the video. Good stuff!

Thank you Thomas! This is a great video and I’m so grateful for the knowledge that you share in it🙏🙂🌿!

So basically this is solid case that why our ancestors were much leaner and overall more healthy than today. Wake up before the sun rises, work all day, eat an early dinner, and only eat what was grown or hunted without the food being processed, get to bed early and repeat. Sounds like this meta analysis really proves how we have screwed everything up by constantly eating garbage foods marketed by big food companies. This meta analysis did not mention carb restrictions/keto protocol, vegan lifestyle, or any other limitations. It is coming down to common sense, eat healthy non processed foods full of sugars and seed oils, eat early in the day and get adequate sleep and do some type of physically taxing work or exercise everyday. It may just be me, but fasting strategies and all the "best" diets out there are starting to get just as confusing are eggs good for you or bad for you. Heck it's getting so ridiculous at times that it's just as bad as our politics, left/right, conservative/liberal, you doomed if you pick the wrong one. However, which one is right.

I've been playing around with windows and macro percentages for a couple of weeks cause I wasn't losing any bodyfat for a few weeks prior. I lost another pound as a result. Thank you for introducing this aspect cause I hadn't considered start time. I like working out prior to breaking my fast but I don't like working out in the morning. So that's the only thing I have a conflict with.

thanks for this breakdown Thomas, discovered you on the ZERO fasting app! best thing that i could've done to myself!

I stopped eating after 4 PM two years ago. I found that it completely cured my GERD within a few months. And I've been feeling great - this is how humans are supposed to be.

I have found that if I eat the biggest meal in the morning, I do not experience interrupted sleep. If I do 16:8 or 20:4 and finish my meal by 4pm, or eat all day, doesn't matter...I wake up at 3-4 am like clockwork.

Thank you Thomas. Your channel is so very helpful to me.

I have been wondering about this switching time periods of fasting for some time so thanks for the discussion.

Great information! This is such an interesting topic. Thank you.👍

I just naturally do ETRF - up at 5 AM, eat at 5:30, walk about 5-6 miles/day, study and read, go to the gym for an hour or more, and have a final meal at 3 PM. Also do reduced calories on alternate days. All in all, this has kept my blood glucose from being diabetic, to pre diabetic to normal in the space of three years. Your videos have helped immensely.

This was a very good video. Thomas, you delivered the message in a very layman terms way. I appreciate you & your videos very much. Keep on educating us. ❤

This may be true, I've heard it said before. But the best time for many to have dinner is not too late and with your family. It's more acceptable for me to miss breakfast with family than miss dinner.

Just finished my first week 16-8, 10am-6PM feeding. Eating only Whole Foods 180g Protein. 7 Days today and I lost 10 pounds. 58yrs 6’1” start weight 274 pounds. Hope that helps anyone looking into this. I could do ETRF easy I believe. I am an early morning person anyway.

Wonderful video! Thank you very much Thomas! You’re a great soul

I love all the different fasting styles. Keeps your body guessing when food is coming. Sometimes not till 24 hrs after you eat once or twice per week. It’s good to teach your kids how to eat and when to eat. Sometimes like once a month I don’t eat for 48hrs but keep hydrated to keep it saucy. It was like that any way in the ancient days. Then exercise too. It’s how I lost the last 34lbs of the 52 I had to lose after my 4th baby in my mid 40s. I’m 50 now and that was three months ago after struggling 4 years with high carb grueling exercise regimen. I changed that around. Killing it in the kitchen and how and when I eat. It’s really that simple.

Amazing info Thomas. I hope I can meet you some day. I am in San Diego. Anytime. Love your videos, love the way you deliver information. I'm a teacher, not everyone has that gift, you do!

Your videos have really helped me ever since I saw how you lost your weight, over the past 5-6 months I’ve went from 306 to 264 hoping to get to 250 before the new year

Love your approach, your content, and your presentation style.

Thank you Your communication is so gentle

Great timing Thomas, I've plateaued on 14% body fat doing omad (eating in the evening) and need to break routine and metabolism patterns. Morning/lunch eating for a week or two should do it. Cheers.

Enjoyed the video/info and eTRF fits better for my schedule. ABC National news touched on this but only briefly.

So much great information on fasting.

Works for me! I eat between 7am and 1pm, and I never feel hungry.

Back in the mid-2000s Men's Health magazine introduced a plan called "Targeted Nutritional Training" or TNT for short. Basically, a low carb diet for most of your time but heavy carbs (40-80 grams) spread out 30 minutes before and an hour after resistance training. I always worked out before work so this happened around 6 each morning. Have to say, probably the most improvement I ever saw in my experience. This, and your previous video about adding carbs during workouts has me planning a "revival" of that experience. Thanks for your videos!

Thoughtful content is good content and now we have more options .Thanks.

Have just been doing eTRF instinctively after some experimenting. So, cool for me! Great video. 👍 Thanks. 🙂

First of all, big thanks for all the quality content you are putting out there 👍🏻 Question: What if my sleeping shedule is different? I usually go to bed around 2am and get up around 10 (student, what can i do :P). In what way does the time of the day play a role? would eating between 10am and lets say 5pm) be still the same for me,or not?

This is amazing! Thank you for you thorough and clear explanations. Do you know if the time of day you fast affects the best time of day to exercise?

This is very interesting. Im one who always chose to put my eating window early as opposed to later. Great to see that I was doing something right. I just always preferred to workout early mornings (5am) and then break fast. Sleeping with a full stomach wasnt for me

Dr. Rhonda Patrick and Satchin Panda were talking about this 10 years ago. eTRF allowed people recover much better overnight.

Thanks for the great info Tom. I'm curious if there's anything in the research you've seen, or at least what are your thoughts, on benefits of eating between say 11am and 3pm. I started skipping breakfast years ago, so eating a later lunch was an easy add-on when I started intermittent fasting. I'd prefer to stick with skipping breakfast mainly because I've been doing it for 20+ years. However, if the data (or your opinion) thinks it's best to have a feeding window upon rising (i.e. 6am-ish) until 3pm, then I can make the switch. Thanks in advance for your time.

One of your best videos, congrats

My work schedule is 3AM to 1PM. So I have always done ETRF. Thank you for the video really enjoyed the information.

This was great info ! I learned a ton today!!

So very good to know! Thank you!

I really enjoy a moderate workout while fasted and it is much easier for me to do so in the morning. However, based on the evidence presented here, I will start implementing eTRF a couple days a week at first to see if it provides additional benefits, and then go from there. Thanks so much for the info.

etrf works great for me 8.30am-9.00 to 2.30-3.00pm I’m finding great results

I watched a ton of your videos and the stuff works. I’ve been doing this for more than 14 months now and I’ve gotten rid of all my medication‘s I fix my blood pressure in my heart disease and impaired liver functions and at this point I have no signs of any disease in my body according to my traditional medicine doctor. I usually fast 18 to 24 hours a day and it was a little difficult at first but I think it’s because I was breaking the habits and the mental process of just wanting to eat but within just a few weeks it became very easy and after a while it kind of corrects your body‘s ability to communicate with itself. Now I don’t really pay attention I just don’t get hungry until two or three or four in the afternoon usually sometimes if I’m busy I don’t notice and will go to seven or eight at night and maybe 26 hours without eating But I’m not excessively hungry and it’s a lot easier to just keep going when you’re hungry because you don’t get the low blood sugar stuff like the shakiness and the weakness and the dizziness and I kind of don’t pay attention to how much I eat anymore because my body just tells me to stop. Usually I kind of plan my meals and it’s always enough sometimes I’m only eat a couple ounces of meat and a few vegetables in my body will tell me to stop and I just do. If I have a ribeye steak that’s 10 ounces sometimes I can’t even get halfway through it and my body just tells me I’m done eating at that point it’s almost unpleasant to eat so I just listen to it and it’s been working great. In 14 months I’ve lost 175 pounds my fall my meds my blood pressure is pretty much perfect and even though I don’t eat nearly as many vegetables as we think we need to I think because I good quality meats like the grass fed beef the Oregon meat pasture is chicken eggs and wild caught seafood I’m just getting enough nutrients from that and I don’t chase nutrients with vegetables anymore I throw some leafy greens and random cruciferous vegetables in a bowl for a salad with some tunafish or sardines that I mash up just like tunafish and mayonnaise I make with avocado oil onions and celery and that’s pretty much what I eat every day for lunch now and I mixed vegetables up for probiotics I ferment carrots or cabbage or onions or peppers or a mix of them and when I eat spinach I usually eat it raw which I know doesn’t get the nutrients out of it but that’s a prebiotic and feeds you get biome and that’s all sort of corrected itself I don’t really find a need to eat probiotics anymore and I’ll do it if I haven’t had any in a few weeks I’ll just ferment some carrots or cabbage and he thought for a week but I have my doctor run a comprehensive blood panel and I’m not deficient in a single nutrient, I’m actually on the optimal side of everything and my organ function is perfect my blood pressure is perfect and I have zero signs of disease can I cording to my doctor the only thing wrong with me is damage from physical injuries in my neck back and knees and though he disagrees with my diet he talks to me about it and we ran the blood tests and he says there’s nothing that needs improvement so stick with it. I’m basically eating about 4 to 6 ounces of meat twice a day just healthy meat and one of those servings Hass to be wild caught seafood then I mix in arugula spinach kale and other leafy greens and I throw cucumbers or tomatoes or just other random vegetables in there but I stopped trying to chase my nutrients with vegetables because I can’t eat that much or anywhere close to it but I’m not deficient and I think that’s because I choose the healthy meat or the animals are raised correctly so the meat has a lot more nutrients in it and then I kind of accent that with the healthy vegetables and avoid anything sugar including starches in fruit. I eat fruit like tomatoes and avocado on salads but I try to avoid the rest. And I stopped being completely dogmatic about it I’ll eat fruit once in a while I’ll just have some watermelon, I bought a grapefruit but I make those the cheap foods and I just keep them limited if I’ve had a couple pieces of fruit recently I’ll just stop for a month other than the avocados and tomatoes and just not eat any more sugary fruit and I got rid of the starches completely and even the keto processed food. The zero carb tortillas and all of that still kind of trigger my insulin even though they have zero net carbs so I limit those and only have one maybe once a month or every couple months now and it’s working great. I encourage people to try the intermittent fasting and it’s hard to break the habits and it takes a little bit of getting used to but after two or three weeks it gets really easy and after a month or two you don’t even think about it anymore and hunger isn’t a problem the cravings isn’t a problem if you’re eating the healthy foods end it works incredibly well. Not just for losing weight but when I’m doing the fasting regularly I also find my body healing much faster, probably because of the autophagy but along with the weight loss things that have been problems for me for decades have just healed and I’ve got energy again and actually feel good which I hadn’t for many many years. First I thought I could never do even intermittent fasting but I encourage people to stick with it, it makes a huge difference and after a while your body just kind of tells you what to do and the cravings go away but just don’t compromise, I found when I was eating cheap beef And eggs it wasn’t working and I think that’s because I wasn’t getting the nutrients I needed but with the grass fed beef and the organ meats or liver and the pasture raised eggs in the wild caught seafood the nutrient density in those are much higher and gives you everything you need and then sticking with the healthy vegetables not eating starch or sugar of any kind what’s your liver function again and create sugar the way it supposed to from proteins and you don’t get kind of hungry used to when you get hungry just feel like eating you don’t get dizzy and weak and irritable and if you’re busy and don’t have time to eat for a few hours or a day it doesn’t matter anymore. I’ve gone well over 30 hours a couple times 36 hours just cause I was busy and didn’t have time to go make something and didn’t have something ready and now that’s not a big deal I feel a little hungry but I don’t feel ravenous at all anymore and I just kind of fall my body it’s natural I usually do 18 to 20 hours of fasting every day and don’t think about it it just kind of happens the only thing I really think about is trying to finish eating by 7 PM, I usually don’t get hungry till two or three or four in the afternoon and sometimes only end up having one meal a day and it’s all gotten very easy so just give it some time and concentrate on the quality of your meat and stay away from the insulin triggers end it becomes very easy.

I love the idea of eTRF since I tend to really get into the groove of work toward the evening and I wouldn't have to break for my meal. But it's harder when you live with people that eat in the evening. Just gotta find ways to make it easier for me, I guess. 😅

Thanks for all the work you do. I have been getting great results following some of your tips. I was wrong to assume this was a broscience channel. You fill a very important niche. Love all the women-specific videos you have put together also as they are pretty hard to find. I hope the scientific community does some more research on that and that you'll do more videos on the topic ☺️. I love how positive you make them. A lot of women-specific stuff just focusses on the negative and yours actually talk about advantages which is really motivating. Great energy.

Huh... my grandparents used to eat like this. They'd wake up at the crack of dawn and have breakfast then have dinner at around 2:30-3pm. They all died in their 90s and the one remaining is 92 and still isn't being maintained by drugs

I have tried TRF at both ends and I never liked having to skip either breakfast or dinner, but since diabetes runs in my family, I might have to surrender. I still want to hold out to have a social life where I might have dinner with people sometimes! I like that Thomas implies that even a few days a week convene advantage.

Thanks for the update.. i always trust you.

When I began if (approximately almost 2 months now) 20 pounds down, it was etrf cuz of work. I wake up early, have my breakfast at around 7 am, then my last meal at 1 pm. I’m already so tired when I get home so I take advantage of that and don’t eat. So , hearing this makes me really happy and proud of myself. I’m also doing very very lazy keto. What I find interesting is when I have “normal days” no fasting days I give in to cravings and have a lot of carbs, this continues for about 3 days. And I’m still losing pounds. So, it’s interesting to hear how you say the body switches between fats and carbs. Maybe that is what is happening with me. I am able to digest carbs much better. Now, fingers crossed, I know “no one asked” but idc, today I am going to fast for 24 hours!! It’s tough as shit ngl.

Thank you very much for sharing this info.

Thank you so much for your knowledge. You have helped me so much I'm very grateful. I lost 70 lbs so far. And I eat 4 eggs every day and I ate from 12pm to 6pm. You gave me the will power to succeed.

We APPRECIATE YOUR GREAT WORK!!🌝THANKS A MILLION.

Love this channel.

I would like to see an IF study done where the focus is to see if blood type makes a difference in TRF time window. Farmers (A blood) should do better with eTRF. Nomads (B blood) should do better with mTRF. and hunter/gatherers (O blood) should do better with every other day eating or possibly with (late) lTRF.

Thank you for this information.

I heard about NEAT( No Eating After Two PM) over 2 years ago. Jason Fung, author of "Diabetes Code" and "Obesity Code") mentioned a study of two groups of people who were fasting. They were having the same amount of calories a day, and having two meals a day, I believe. The group that had a big breakfast and a second meal before 2 PM lost more fat than those who did the 16:8, with last meal around 8 PM and having the same amount of calories. I was wondering what Thomas was thinking about the no eating after 2 PM fast. I think the NEAT fast is so effective because the person stops eating after 2PM, and insulin levels are naturally lower at the time. With the 16:8 diet, the last meal is taken at 8 PM. This is the time when insulin levels are already, naturally, at their highest. Ghrelin, the "hunger" hormone, is also produced in the stomach. Thus, 8PM is naturally the time when people report being most hungry. Since we know insulin is the fat storing hormone, and 8PM is when insulin is at its highest in the day, it only stands to reason that eating at that time will likely make someone store more food energy as body fat. There is even an old quote that goes "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." Places like Weight Watchers teach their followers a similar method, "Eat a big breakfast, a light lunch, and give your worst enemy your dinner." A kind of fast, in the end. But, of course, any kind of fast is beneficial for our health. Caloric restriction is, after all, the most effective known tool for increasing longevity.

You`re doing a insane great job ! Thnx from good, old Germany !

Very interesting and informative video, thank you! Ann, Manchester U.K.

I really appreciate this one 😊

fantastic video much appreciated your friend John in Ireland 🇮🇪.

About a month ago I began the early fasting from 06:00 am to 14:00 pm and i feel much better in terms energy and not feeling hungry but slight hunger at 13:00 pm if I'm not working, otherwise I could go fasting until the next morning. And thanks for sharing this video

eTRF makes some intuitive sense if you think about when most work gets done, which is typically in the morning and early afternoon (unless you work a late/evening shift, of course). As the day goes on, you start winding down work and therefore you need less food. I've personally always found the best results when I started eating around 8:30a-9a and stopped eating around 2:30p-3p. By the time I get to bed my stomach is empty and therefore I get better sleep. I was somewhat concerned because I'd always heard that skipping breakfast was better, but its good to know that thats not necessarily the case.

I am mTRF, but I always have vinegar-water before eating. I'd like to know how that affects my insulin levels. The idea of eating early doesn't appeal to me at all. It's a non-starter. I've also recently adopted the idea that calisthenics is a form of "hygiene" like brushing your teeth or taking a shower. That has gotten me a lot more fit after putting it in this group of activities.

Great information, thank you

When I was a kid, we ate dinner at 4pm, and didn’t eat anything else until the next day.:This makes so much more sense to me.. . Now I can go back to having just 2-3 meals and calling it a night

Love the channel Thomas! What do you think about the Dave Asprey diet, fasting hacks and overall research on fasting?

Thank you for this information! I would like to share my success story to help you know why this info means so much to me. I've been disabled for the last 7 years due to severe psoriatic arthritis in most of my joints. Because of this, I gained a lot of weight because my mobility was so hampered by pain. During this time, my testosterone production bottomed out. I found out that I now make zero natural testosterone which only complicated my existing medical issues, and caused me to gain even more weight. And with that weight came the dreaded D. Diabetes. I started testosterone injections about 3 years ago, and started losing some weight, but still couldn't do much other than aqua aerobics in the pool with the old people at the Y. Over those 3 years, I lost about 90lbs altogether. Due to a new med that I started about 7 months ago, my psoriatic arthritis has almost completely gone away, and I have been hitting the gym hard. No more aqua aerobics for me! I've been hitting the machines, lifting weights walking track, swimming laps, 5 days a week and figuring out my new diet to go along with my exercise routine. In the last 6 months that I've been hitting the gym, I've lost 60lbs! Total, I've lost 150lbs from my heaviest weight of 528! Yeah, that puts me at 378lbs right now, and I know that I have a long road ahead of me. But I feel the ab muscles under my thinning tummy fat. My arms, chest and legs are tight. And my blood sugar levels are coming down to prediabetic levels! I'm seeing the results I had only dreamed of a couple of years ago! I'm noticing that I'm hitting a plateau though. I've been doing intermittent fasting for months, but it's been more of a mid day meal right after my workout and a little something for dinner... Usually a bite or two of whatever I'm making for my kids (I'm a home chef, so none of that box dinner/processed food junk). I'm just not that hungry in the evening, but I'm ravenous in the mornings when I wake up!

I want to try this ERF. When I come back from my holiday. Thanks Matt

Yeah!!! I have been doing early from the beginning (I stop eating at 1:30pm) and I've never been hungry yet at night and I felt this is more in line with the rhythm of the earth 🌎 and I'm shocked how fast I've slimmed down. Only been doing it for a couple weeks already soooo much slimmer

Yes, I have been doing very early IF for 14 years. I'm up at 3;30 am. So start eating at 5:30 am. Done eating before noon.😊💪🏽🙏🏽

2:07 I'm not sure if there's a typo in the paper, but it actually says that mTRF caused a statistically significant *increase* in HOMA-IR (delta +0.39, vs -1.08 with eTRF and -0.05 in the control, which was somehow also statistically significant). That said, there's been some interesting research recently suggesting that the metabolic switch that happens during fasting can cause a slight increase in insulin resistance after refeeding, but also that it's not actually a problem -- that is to say, not all insulin resistance is necessarily bad, and (temporarily) impaired glucose response and IR after fasting is not the same thing as impaired glucose response + IR from chronic carb overload and diabetes.

Thanks for reporting this, I tried ending my eating at 4 pm and my glucose dropped in the morning upon waking this mitigating my dawn effect as I have type 2 so I am going to try etrf

Very helpful! Thank you.

The explanation to the microbiome diversity is that the microbiomes follow your circadian rythm. So they digest food better (aka eating and reproducing better) during the day compared to the night, however i'm not sure how it works for people who work nightshifts etc or if you can change your microbiomes rythm. I am no expert, but i've watched 20+ hours about gut bacteria the last week and that's one of the things that stuck in my head! :D

I bet it's as simple as this. The earlier you stop eating in the day the better you sleep at night. And it's the quality sleep that's making the difference

That’s all fine and dandy and awesome studies and information. But imagine the benefits of just simply only eating between the hours of 2 and 5 🤯😉 Either just going balls to the wall and doing OMAD (one meal a day) if you can get close to the macros you need, or eating 2 meals between 2pm-5pm. Maybe like a salad and protein shake, or eggs, for your first meal, then whatever for your dinner around 5. Then you fast for a whole ass TWENTY hours and literally get all the amazing benefits of both etrf and mtrf together… BOOM!

Autophagy occurs mostly at night and kicks in after 16hrs. It is also to do with the circadian clock. So, calculating the hours means a last meal in the morning hours. This guy is right! I learnt this recently and have switched to eTRF as I'm fasting for health reasons.

I really really struggle with fasting till lunch time. 1- I am so weak and dizzy during a morning workout with fasting. Because of this I’ve always ate breakfast and lunch and that’s it. I lost 60 pounds over 3 years.

Pretty cool information 😎

The bottom line is this. MTRF works for me because with a MTRF fast you can eat your last meal close to bedtime. That is if you are like most people who go to bed at around 10pm or later. I don't want to be eating my last meal at 3pm or even 5, I know I would be starving all night. As it is I get pretty hungry some nights on my MTRF. Plus, you have the benefit of sleeping through most of your fasting time. A win win for me.

WOWOOWOW THAT WAS AMMMAZING THX

A DeLauer a day, keeps the doctor away

Hi Thomas! Thanks a bunch! At whats about OMAD (or TwoMad)? I mean if you are starting late with eating again (midday) and end eating early? 3 o clock in the afternoon. What I read and heard abaout in the science of longevity: the most important thing is to end early at 3 o clock in he afternoon. Whats your opinion on that?

This is awesome. Also gaining traction on TikTok.😃

Hi i have a theory. Due to will power fatigue, we tend to eat lazier as the day ends and we want something comforting. But if you start the day eating, you will pick foods better.

For people working, the MTRF is far more doable. They can eat when they get home from work with the rest of the family and not feel isolated because they had to eat their last meal at work at lunchtime. Workers don't get an afternoon meal break so their work time meal on ETRF has to be at lunchtime. By the time they get home around 6pm, it is too late to eat. I prefer the MTRF as I can easily avoid breakfast, have a light lunch and a regular dinner around 7pm. Then fast til next day lunchtime again.

People, don’t forget that you have to choose which benefit you want the most: weight loss and insulin resistance vs autophagy and longevity. The etrf is better for the first and mtrf is better for the second, because of the gh levels

I feel like it’s really an individual thing. For me personally, my body as a whole operates best if I eat nothing in the morning or something very light like yogurt or a couple of eggs. Lunch has to be small to moderate size. If either of these meals are big I’ll be wiped out and zapped of all my energy. Dinner in the evening around 6 or 7pm is large and I feel good, not zapped of energy and sleep well. So to me it doesn’t make sense to eat my meals during the day and sacrifice my energy and sleep quality for the sake of a study that most likely has no application to my body type

This brings a new meaning to carbs after dark

With eTRF you said to eat as close to the time you wake up. How much time are we talking about, and is it really ideal to eat so soon after waking up? Thanks for the awesome content as always. IFME book is awesome.