Key Takeaway
Eating earlier in the day (8am-2pm) improved glucose regulation and markers of autophagy compared to eating later, even with the same eating window length.
Summary
This controlled feeding study compared early time-restricted eating (8am-2pm) to a control schedule (8am-8pm) using identical meals. The early TRE schedule produced lower 24-hour glucose levels, reduced insulin, and improved markers of autophagy and circadian gene expression.
The study demonstrates that timing matters beyond just window length - eating earlier, aligned with circadian rhythms, provides additional metabolic benefits.
These findings support the recommendation to front-load calories earlier in the day rather than skipping breakfast and eating late.
Methods
- Randomized crossover design
- Early TRE (8am-2pm) vs control (8am-8pm)
- Identical meals provided
- Continuous glucose monitoring
- Gene expression analysis
Key Results
- Lower 24-hour glucose with early TRE
- Reduced insulin levels
- Improved autophagy markers
- Better circadian gene expression
- Morning eating superior to evening
Limitations
- Small sample size
- Short intervention periods
- Controlled feeding may not reflect real life
- Healthy participants only