Our bodies are better at processing food earlier in the day, which results in lower blood sugar levels after breakfast than after dinner.

Using a smartwatch, you can observe that a late, heavy dinner keeps your overnight heart rate higher, indicating poorer recovery.

Instead of focusing on the length of your eating window, the most important factor is when it ends, aiming for an early dinner.

We currently lack evidence that time-restricted feeding triggers autophagy in humans in the same way it does for rodents.

A 2021 Cochrane meta-analysis found that when calorie intake is matched, time-restricted feeding offers no extra benefits for weight loss or blood sugar.

Avoid multi-day fasts because of their negative impact on muscle mass, which is difficult to rebuild.

The speaker takes TMG (trimethylglycine) to enhance strength, power, and endurance in combination with exercise.

Eating an early, light dinner improves sleep quality by allowing your body to focus on repair instead of digestion.