What is the 10-hour eating window?

The 10-hour eating window is a dietary practice where all food consumption is restricted to a specific 10-hour period each day. This approach aligns with the principles of time-restricted feeding or intermittent fasting. According to Andrew Huberman, to maintain this 10-hour window effectively, it might be useful to aim for an 8 or 9-hour window since people often unintentionally extend their eating period slightly. This method accounts for real-life constraints and social situations where it’s difficult to be perfectly strict with timing.

Huberman explains that adhering to a consistent feeding window can help regulate biological processes and potentially offer health benefits, such as improved glucose and insulin levels. For instance, a 6-hour eating window has been shown to result in lower glucose and insulin levels compared to a 12-hour window, despite the same caloric intake 1. It’s crucial to maintain regularity in the feeding window across different days, including weekends, to avoid metabolic disruptions akin to jet lag 2 3.

In summary, the 10-hour eating window involves dedicating a specific 10-hour period each day for food intake, which can be beneficial for metabolic health and aligns with the body's natural circadian rhythms, provided it is consistently adhered to 4 2.