eTRF is the FUTURE of Fasting (better than 16:8)

eTRF, a form of fasting, may be superior to that of traditional 16/8 fasting.

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References

Timestamps ⏱

0:00 - 16/8 Fasting vs eTRF
1:07 - eTRF vs 12-Hour Eating Window
4:18 - Last Meal at 2pm (eTRF) vs 8pm
7:59 - Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $50!
8:55 - eTRF vs Continuous Caloric Restriction
10:33 - eTRF vs Midday TRF

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[LamJasmineArt]

It really depends on an individual’s metabolic rhythm. I’ve been intermittent fasting and skipping breakfast for almost 30 years. Eating in the morning and fasting later in the day makes a ton of sense, and I’ve tried that many times. Every single time I ended up hungry and tired all day and not being able to keep my fast. My particular biorhythm is such that my metabolism doesn’t pick up until 10 or 11 am. Anything I eat in the morning just doesn’t get properly digested. It just messes up my insulin the whole day. Don’t ask me why it’s this way. I only know this is how my body works. My point is: researches are good, but listen to your body.

[murphbee]

This reminds me of my grandmother’s advice for healthy eating and longevity - eat like a king at breakfast, a prince at lunch and a pauper at dinner. She was healthy, dynamic and erudite as she practiced what she preached. It’s nice when science catches up with folk wisdom.

[LyneeUrban]

This explains everything. I've been doing many variations of IF for years and recently my body has been responding the best to breakfast around 9am and lunch around 2pm. No snacks in between and nothing else the rest of the day. I sleep better, have more energy, able to have carbs, no hunger pangs, and still losing inches. The only downside is not having dinner with my family.

[donhuff]

I do a 19/5 fast and have for years. My eating window is 8:00 AM through 1:00 PM. It worked best for me.

[WhatWouldChuckNorrisDo]

I couldn't do it, I tend to feel sick if I eat in the morning. Traditional lunch time is when I eat my first (and biggest) meal. I'm also the most active in the late evening (~ 5 or 6 pm) until early morning (~1 or 2 am). I've tried many times to change my circadian rhythm to a "traditional" rhythm, but it always comes back to this schedule.

I think the best fasting schedule depends on an individual's personal circadian rhythm to be the most effective.

[natyastroud]

I tested the earlier eating window earlier this year for about a month and had huge success in weight loss and feel overall better with higher energy and mental clarity. I’m peri menopause btw and this seems to work best for me at this stage in life

[banginghats]

I've been doing 16:8 and 18:6 for many years. In the last three years, I've been living on my own and have gradually gravitated to eTRF without knowing the term even existed. It just helps me sleep better by not eating after 3 or 4pm.

[groweg]

I am so impressed by how Tom is up on the science in all his videos. This allows us to weigh the evidence and decide upon a diet path with full comprehension of the consequences of how and what we eat. Even before this video I have been following a 7:30 AM to 1:30 PM eating window, so the studies reported are music to my ears. I feel great on it. Now I know why!

[jasonhurst]

I've been basically doing ETRF this type of Fasting (basically skipping dinner) for the most part during the 4.5 years that I've done I.F. I just think it makes it much easier, and makes more sense.

If you finish eating at say Noon, it's easy to stay busy during the first 10 - 12 hours of the fast. Work, daily activities, exercise, watch TV, etc. Then during the latter portion of the fast, when a person might possibly tend to become a bit hungry, you'll be asleep so you won't notice any hunger pangs. You wake up the next day, have a fasted workout, then break your fast with your post workout meal. Easy Peasy.

I also don't really consider 16 hours as "fasting" since it really is so easy to go that long without eating.
This method also helped me Reverse 30+ years of Type 2 Diabetes, and lower my Hba1c from 22 to a range of 4.8 - 5.6 which I have maintained for over 4 years. It has also helped me lose 151 lbs in those 4 years.

[Ralph_W]

I like this early eating plan better than others because it promotes eating the largest amount of calories during the time of day when the sun is at its peak, around midday. According to ayurveda, this is when the digestive fire is also at its peak. Being in tune with nature is beneficial. Thanks, Thomas.

[moiragoldsmith]

The old adage ' Breakfast like a King, lunch like a Queen, Supper like a Pauper' comes to mind. Thank you Thomas.

[vicchecksitout]

Thomas thank you so much for your incredible content through the years. I’ve lost a little over 100 lbs and I honestly feel without you I wouldn’t of been so successful I’ve learned so much. Thanks for everything

[robdela]

Ahead of the game, been doing this quite sometime. Always felt super hungry in the morning so I just went with it and fasted in the evening.

[vonshitz]

Now way man, not for me. There are a few other very big benefits of fasting during the morning. I work a lot better, have a better focus and feel energized! After lunch/diner i loose a lot of that

[misterbulger]

I had a construction job for awhile where I'd be so tired I'd just come home and fall asleep without eating dinner. I did this a few days a week for a couple months and I lost so much weight it was kind of crazy.

[hometownlpservice]

Have been keto/carn for almost one year now and have done it this way since the beginning with the caveat being that I wait 90 to 180 minutes after waking to eat and almost always have a second small meal for lunch. Wake 430am, 1st meal between 6 and 8 am, lunch before 2pm or skip it. Feeling faqing super!

[Ferretlass]

I began ETRF in April and have seen a profound improvement in my fasting glucose levels. With my physician's approval I have almost weaned myself off long-acting insulin largely due to eating between 6AM-12PM. It's good to see research affirming this.

[sweetrouble]

Thanks Thomas! I dig how I feel when I stop eating at 4pm. I go to bed at 9pm and I'm am not starving. I find I have issues with sleep if I eat dinner.

[mack]

I did this for 4 months with a 3 hour eating window only eating meat, greens and fruit. Understandably felt pretty good and lost a lot of weight.

[TheCeo_]

My head hurts trying to keep up with all these concepts! Just when you’ve implemented one thing another one comes along. Great content just wish my brain was a lot bigger lol