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Longevity Atlas
Nutrition

Time-restricted eating (8–10 h window)

A simple tool for eating less; adds NO extra benefit over calorie restriction, but many find it easier to stick to.

Impact 2/53/5Effort: a habit
First step today

Nothing after 7 pm tonight.

How

Eat between, say, 9 am and 6 pm, then only water or tea. An early window (dinner before 7 pm) is better for glucose than a late one.

Evidence

Liu 2022 NEJM (n=139, 12 months): an 8-hour window plus calorie restriction lost the same as calorie restriction alone (–8 vs –6.3 kg, not significant). Small trials improved insulin sensitivity even without weight loss.

Goals

Body weightHeart, blood sugar

Sources

  1. Liu D et al. Calorie restriction with or without time-restricted eating in weight loss. NEJM (2022) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.