I’ve been listening to podcasts by Dr. Sachin Panda and one of his books on Audible re: the impact of circadian rhythms and timing of IF or TRE. I had worked on shifting eating earlier but found it slipping with the long days of summer. I used to eat as late as 10-11 pm, so, still better than that, but later than I want. As the days are getting shorter, I am going to recommit. This new study was striking and really reinforces Dr. Panda’s work at the Salk Institute. The health benefits of eating earlier are real. I also find I sleep a lot better if there are several hours of not eating before bedtime. I want to have an earlier window as the rule with occasional exceptions, rather than the other way around. So, posting for accountability. Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity: Cell Metabolism
Having had similar struggles, I found out that what best helped me avoid this was having a clear hard stop time (e.g. 6 PM) - if I did not eat by then, I would simply wait until the next morning to eat, no biggie. Also, going to sleep early was really helpful as you don’t fall into bad habits like snacking in front of TV/computer.