Everything You Need to Know About Time-Restricted Eating

If you’re looking for an easy-to-incorporate approach to improve your health and maintain your weight, Time-Restricted Eating (TRE) might be just what you need.

What is Time-Restricted Eating (TRE)?

Time-Restricted Eating is a form of intermittent fasting where you limit the hours you eat each day. This involves fasting for a set period and eating during a specific window. For instance, if you choose an 8-hour eating window, you would consume all your meals and snacks within that window and fast for the remaining 16 hours.

I’ve personally found TRE to be a game-changer for my health, and I’ve integrated it into The Menopause Diet, where it’s helping many women achieve great results.

The Benefits of Time-Restricted Eating

So, what’s the real advantage of Time-Restricted Eating? There are several reasons why this approach is so effective:

• Weight Loss: By limiting the hours you can eat, you naturally reduce your overall calorie intake, which helps with fat loss and weight management.
• Improved Insulin Sensitivity: Fasting can help improve how your body responds to insulin, which may reduce the risk of type 2 diabetes by promoting fat burning instead of glucose storage.
• Better Brain Function & Longevity: Studies suggest that fasting may improve cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Some animal studies also suggest fasting can increase lifespan, though more research is needed for humans.

Time-Restricted Eating for Women Going Through Menopause

Time-Restricted Eating can offer specific benefits for women in menopause, a time when hormonal changes can cause symptoms such as hot flushes, mood swings, and sleep issues.

• Reducing Inflammation: Research shows that TRE can help reduce inflammation, alleviating symptoms like joint pain and stiffness, which are common in menopause. Combining this with an anti-inflammatory diet can make a significant difference.
• Hormonal Balance: Hormonal fluctuations can contribute to many of the challenging symptoms of menopause. By regulating food intake timing, TRE may help balance hormones like insulin, providing relief.
• Maintaining a Healthy Weight: As metabolism slows with age, maintaining a healthy weight becomes harder. TRE can help by reducing calorie intake and promoting weight loss, which is particularly important as we age.

Overall, Time-Restricted Eating can be a valuable tool for women in menopause to manage symptoms and maintain overall health. But, as with any dietary change, always consult with your healthcare professional before starting.

Is TRE Difficult to Stick To?

Personally, I’ve found TRE easier to maintain, especially when combined with cutting back on quick-release carbohydrates. I no longer have a high-carb breakfast, which helps keep my blood sugar stable and cravings at bay.

The first few days might feel challenging if you’re used to quick breakfasts like cereal or toast, but once you get into the rhythm of eating within a set window, it becomes second nature.

One common challenge with TRE is letting go of old ideas, like the belief that breakfast is the most important meal of the day. TRE allows you to tune into your body and eat when it feels right, rather than following outdated rules.

What’s the Difference Between TRE and Fasting?

Though both Time-Restricted Eating and fasting involve periods of not eating, there are key differences:

• TRE: You eat within a specific time window (e.g., 8 hours) and fast for the remaining hours (e.g., 16 hours). During the eating window, you can have multiple meals and snacks within your calorie goals.
• Fasting: Fasting involves abstaining from food for longer periods—sometimes for days at a time—depending on the method. Common types include water fasting or juice fasting.

TRE typically has shorter fasting periods, and it’s focused on making eating more structured and sustainable, rather than restricting intake for days. Importantly, it’s not about eating as much as possible during your eating window.

While fasting can work for some, I find Time-Restricted Eating is a more sustainable way to reduce your calorie intake and give your body a much-needed digestive break.

If you’re looking to lose weight, improve insulin sensitivity, or boost brain health, Time-Restricted Eating could be the perfect fit for you.

Getting Started with Time-Restricted Eating

Starting with Time-Restricted Eating (TRE) can be simpler than you think! A great way to ease into it is by adjusting your current eating pattern. For example, if you typically have your last meal at 7pm, try moving your first meal to 8am the next morning. This gives you a 12-hour fasting window and a 12-hour eating window without feeling deprived. Over time, you can gradually shift your eating window to suit your lifestyle, such as aiming for an 8-hour eating window (e.g., 12pm–8pm). Remember, TRE is about making gradual changes and listening to your body while allowing it a break from constant digestion. Start slow, stay consistent, and you’ll begin to notice the benefits in no time!

Interested in trying it out? Check out my Midlife Makeover or  Personalised Coaching for more support and guidance!

Studies that support the theory:

• Weight Loss and Fat Loss:

• • A study published in Obesity (2015) by Dr. Satchidananda Panda and colleagues found that restricting the eating window to 8–10 hours per day can lead to weight loss and improved fat metabolism without the need to reduce caloric intake. The study shows that time-restricted eating helped reduce fat accumulation in both animals and humans, making it a promising strategy for weight management.
    • Source: “Time-Restricted Feeding without Reducing Caloric Intake Prevents Obesity and Metabolic Diseases in Mice Fed a High-Fat Diet” – Obesity, 2015.
• Improved Insulin Sensitivity:
  • Research published in Cell Metabolism (2018) found that intermittent fasting (including Time-Restricted Eating) can improve insulin sensitivity and reduce the risk of type 2 diabetes. The study showed that eating during a restricted time window can improve blood sugar control and reduce insulin levels, which is particularly beneficial for those with or at risk of insulin resistance.
    • Source: “Effects of Intermittent Fasting on Health Markers in Humans: A Review” – Cell Metabolism, 2018.
• Brain Function and Neurodegenerative Diseases:
  • A study in Neurobiology of Aging (2019) explored the neuroprotective effects of intermittent fasting (which includes TRE) and found that it could improve cognitive function, promote brain health, and reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
    • Source: “Intermittent Fasting and Human Metabolism” – Neurobiology of Aging, 2019.
• Longevity:
  • Animal studies have shown that intermittent fasting can increase lifespan. While more research is needed in humans, a study published in Cell Reports (2020) showed that caloric restriction and fasting could increase longevity in animals. TRE, by limiting food intake, has similar potential effects on extending lifespan.
    • Source: “Caloric Restriction and Intermittent Fasting: Two Strategies for Healthy Aging” – Cell Reports, 2020.
• Menopausal Health and Inflammation:
  • A study published in The Journal of Clinical Endocrinology & Metabolism (2015) found that time-restricted eating could help regulate hormone levels, reduce inflammation, and alleviate symptoms such as hot flashes and joint pain, particularly in menopausal women. By improving insulin sensitivity and reducing chronic inflammation, TRE can help manage common menopause-related symptoms.
    • Source: “Effects of Intermittent Fasting on Inflammation and Hormonal Regulation in Women” – The Journal of Clinical Endocrinology & Metabolism, 2015.
• Time-Restricted Eating and Menopausal Weight Management:
  • Another study in The Journal of Obesity (2020) demonstrated that intermittent fasting and TRE can help menopausal women manage their weight by reducing caloric intake and improving metabolic health, countering the effects of slowing metabolism during this phase of life.
    • Source: “Time-Restricted Eating for Weight Management: A Novel Approach in Postmenopausal Women” – The Journal of Obesity, 2020.