Time-restricted feeding (TRF) is a structured dietary intervention that limits the daily caloric intake window to a specific, consistent duration, typically between 4 and 12 hours, without necessarily restricting the type or amount of food consumed. This eating pattern is a form of intermittent fasting that focuses on aligning food intake with the body’s natural circadian rhythm. Clinically, TRF is a powerful tool for improving metabolic flexibility, enhancing insulin sensitivity, and optimizing the diurnal rhythm of key hormonal secretions.
Origin
The concept of aligning eating patterns with biological timing emerged from chronobiology research in the early 21st century, demonstrating that the timing of food intake has profound metabolic consequences independent of total calories. TRF is a refinement of general intermittent fasting, specifically emphasizing the role of the circadian clock in regulating peripheral metabolic organs.
Mechanism
The mechanism operates by extending the daily fasting period, which allows the body to fully shift from glucose utilization to fat oxidation, thereby improving metabolic flexibility. This prolonged fasting also activates cellular stress response pathways, such as autophagy and AMPK, which are linked to cellular repair and longevity. Furthermore, confining the feeding window ensures that nutrient signaling is synchronized with the natural peaks and troughs of metabolic hormones like insulin and cortisol, reducing metabolic dysregulation.
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