Part 5/10:
Maximizes health benefits (weight loss, metabolic health, organ function)
Respects social and cultural norms
Is practical for most lifestyles
He notes that longer windows, such as 4-6 hours, often lead to overeating, potentially offsetting benefits. Crucially, he recommends placing the feeding window so that it doesn't encroach on sleep, allowing the natural fasting period during sleep to support cellular repair, glycogen replenishment, and brain detoxification via processes like autophagy.
Practical Recommendations for Implementing Intermittent Fasting
Key Timing Principles
Avoid eating within the first hour after waking to promote a natural fast.
Refrain from food 2–3 hours before bed to optimize sleep-related cellular repair processes.