Time-Restricted Eating for Energy, Weight, and Sleep: 14–28 Day Protocol
Overview
This protocol is for people who get afternoon crashes, late-night snacking, or restless sleep after heavy evening meals. It runs 14–28 days and centers on an earlier, consistent daytime eating window plus short post-meal walks. Many users track HbA1c over time to see longer-term glycemic change.
What the Time-Restricted Eating Protocol is and how it works
TRE limits all daily calories to a fixed window (often 8–10 hours) aligned with daylight. Earlier calories + a true overnight fast improve circadian signaling, reduce late spikes, and make energy steadier. It’s food-first and timing-driven-not a mandate to eat less, but many people naturally do.
What you may notice when you follow this protocol
Fewer energy dips and cravings.
Easier weight control with less “grazing.”
Calmer evenings and improved sleep timing.
A simple structure that plays well with balanced meals.
How to follow the Time-Restricted Eating Protocol
Baseline (3 days)
Note usual meal times and late snacks.
Pick a 10-hour window you can keep most days (e.g., 08:30–18:30).
Active phase (14–28 days)
Keep all calories inside the window; water/unsweetened coffee/tea outside it.
Front-load: make breakfast/lunch solid; keep dinner earlier and lighter.
Build meals around protein + plants + quality carbs + healthy fats.
Do a 10-minute easy walk within 60–90 minutes after main meals.
Hold a caffeine cutoff ≥8 h before bed.
Maintenance and repeat
Default to a 9–11 h window most days; widen on social days without guilt.
Re-run a 2–4 week focused block after travel or schedule drift.
Safety notes and who should be careful
Get clinician guidance if you’re pregnant, underweight, have diabetes on medications/insulin, significant GI issues, or history of eating disorders.
Athletes in heavy training: ensure total calories/protein fit inside the window; don’t let timing reduce recovery nutrition.
If you feel dizzy, irritable, or sleep worsens, use a longer window and move dinner earlier instead of forcing strict fasts.
