Early Time-Restricted Eating
The most metabolically powerful TRE variant. Eat early, finish by mid-afternoon.
Fasting
Daily Time-Restricted
12:12 through OMAD, eaten every day
9 protocols. 1 rest on strong human evidence. Ordered with the best evidenced first.
9 protocols in Daily Time-Restricted
Time-Restricted Eating · Ten-Hour Window
A gentle, sustainable middle ground, and the window with surprisingly strong metabolic-syndrome data.
Time-Restricted Eating · Leangains Protocol
The most practiced and most studied fasting protocol on earth. 16 hours fasting, 8 hours eating.
Time-Restricted Eating · Six-Hour Window
A step deeper than 16:8. Six hours to eat, eighteen to fast, the autophagy onset zone.
Dawn-to-Sunset Daily Fast
The world's largest annual fasting experiment. Dawn-to-sunset, food and water, for a lunar month.
Circadian Time-Restricted Eating
The gentlest protocol, and the floor of healthy eating. Twelve hours on, twelve off.
One Meal A Day · 23:1 Protocol
The most extreme daily fast. 23 hours off, one meal on. Simple, effective, and easy to do badly.
20:4 · Undereat by Day, Feast by Night
The original modern long-fast template. Eat a little by day, feast in a four-hour window at night.
Gradual / Non-Consecutive TRE
A gentler on-ramp, often recommended for women. Fast on only two or three non-consecutive days a week.