Intermittent Fasting Eating Window (Should You Even Care?)

In this video, I decided to explain some debates with the intermittent fasting eating window. It turned into a bit of a rant, and the science of meal frequency which I think is often forgotten when we are talking about scheduling your fasting and setting up a diet.
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Is there such a thing as the best intermittent fasting schedule? What eating window should you do if you're training in the morning, or how to do intermittent fasting if you're training in the evening?

These are just some variations of questions I've been getting on IF even since I started back in 2010.

First off, when I'm referring to IF I mean the 16 hours fast, 8-hour eating window approach. (Known as the LeanGains approach)

Now, how do you setup your eating window? What to consider and does it even matter?

Your daily schedule matters the most. The fact is, the best diet is one you can stick to while hitting your calories and macros (especially protein).

The benefit of intermittent fasting for a lot of people is that they can stick to their calories and macros easier.

Now, in recent years a lot of people got confused and forgot that losing body fat and building muscle is primarily determined by your daily (weekly) calories and macros and that meal frequency and timing have a very small impact.

It's important to point this out because some might think that simply having an eating window of 8 hours will automatically have you lose body fat. If you ate the same calories/macros in 12 hours that you now eat in 8 hours, there's no difference.

However, would have less time for eating naturally lead some people to eat less? Yes. That's the main benefit of intermittent fasting for individuals who don't necessarily want to track their daily calories/macros. When you limit opportunities to eat and restrict eating to a short window, you're likely going to eat fewer calories which will lead to fat loss.

Let's talk about the schedule.

When we look at the research of scheduling meals is that our body could potentially be trained into a meal pattern.

If you're used to getting meals at specific times of the day, you'll probably be more hungry at those specific times.

Timing your meals to be at similar times every day can potentially lead to less hunger in a calorie deficit.

Now, If you're someone who has a whole day under your control, and you can do whatever you want anytime you want then you simply go with eating from Noon to 8 PM window.

That's a classic example; you just skip breakfast. The training session with that schedule if often done either before noon so you can have the first meal as a post-workout meal or more commonly the training is in the afternoon and the last meal of the day is the post-workout meal at 8 PM.

On the other hand, if you're doing shift work, it's probably a good idea to find meal times that you can consistently adhere to the same pattern and that you would ideally have a meal either before or after training.

Having some protein before/after training might lead to better body composition outcomes. https://www.ncbi.nlm.nih.gov/pmc/arti...

However, it's not as nearly important as your calories and macronutrient amounts.

So at the end of the day, you want to pick an eating window that's near training and allows for a similar meal pattern on a day to day basis.

Similarly, shifting exercise from evening to morning might negatively influence your performance.

Anecdotally I've experienced performance decreases every time I've changed the training schedule from evening to morning or reverse. There seem to be a couple of weeks of an adaptation period similar to the changing in meal frequency/timing.

Studies and reviews mentioned in the video:
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.metabolismjournal.com/art...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://nutritionreviews.oxfordjourna...
https://jissn.biomedcentral.com/artic...
https://www.ncbi.nlm.nih.gov/pubmed/1...

Talk soon, Mario

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