Early time-restricted eating or reverse fasting has incredible benefits for your metabolism.
And the best part is– it doesn’t have to be crazy-difficult to get started.
Working as a functional medicine doctor, you know I’m all about hormone balance and metabolism. And through lots of trial and error, along with years of research, I’ve found the intermittent fasting method that works amazing for me.
This style of intermittent fasting is called early time-restricted eating, or reverse fasting. There are loads of reasons why this style of fasting is key for unlocking your metabolic potential.
In this blog, I’ll explain the 6 easy ways you can make early time-restricted eating a seamless part of your life.
And for women over 35, it really is the BEST intermittent fasting method. So I’m eager to teach you how to make early time-restricted eating easy, so you can quickly feel the benefits yourself!
What is Early Time-Restricted Eating?
Early time-restricted eating is a type of intermittent fasting that moves your eating window to end earlier in the day.
This means, breaking your fast in the morning, and then finishing your last meal of the day while the sun is up. And NO eating after dinner! The goal of early time-restricted eating as an intermittent fasting method is to eat in tune with your circadian rhythm.
Your body goes through changes at the chemical and hormonal level based on when the sun rises and sets each day. So eating in tune with these changes optimizes your metabolism and enhances your fat-burning potential.
Fasting based on your circadian rhythm has tons of benefits, and I’ve felt them myself!
Here, we’ll focus on early time-restricted eating, which is eating while the sun is out, and finishing your dinner well before bedtime for ideal digestion and metabolism.
Let’s get into my top 6 tips for early time-restricted eating, and how you can make this fasting method work easily for you!
6 Easy Ways to Start Early Time-Restricted Eating
To get the most out of early time-restricted eating, you need to make sure you’re doing it right. To make this a seamless process for you, follow these 6 tips to easily start early time-restricted eating.
1. Ease Into the Process
When just starting with any diet change– but especially intermittent fasting– it’s first important to consider your current regimen, health goals, and eating habits.
Early time-restricted eating isn’t for everyone, so don’t just dive headfirst into this type of fasting.
For the first few days trying early-time restricted eating, start by eating earlier at night and later in the morning– especially if you typically get up and eat right away.
Don’t move your meal times by a few hours on your first day. Slowly adjust by 30-minute increments or so for your first meal of the day and last meal of the day. This allows your body to adjust to its new schedule, rather than throwing it out of whack.
2. Focus on Nourishing Foods for Dinner
When you follow early time-restricted eating, make sure you eat your last meal of the day between 6 and 8 pm. This allows plenty of time for your body to digest before bed.
You want to ensure a filling, satisfying meal as your last meal of the day to keep you from eating post-dinner.
The best way to do this is to create dinners that are:
Proteins and fibers will satisfy your body with nutrients and they’re slow-burning foods. This means less of a blood sugar roller coaster after dinner.
When you eat dinners with sugars and carbs, your body burns them right away, leading to blood sugar spikes and crashes. Plus, when you have sugar and carbs in your dinner, you’re more likely to get those late-night sugar cravings.
Carb-heavy dinners like pasta, potatoes, and rice usually don’t lead to success with early time-restricted eating.
Common struggles with carb-heavy dinners include:
- More cravings
- Energy crashes
- Increased likelihood of snacking post-dinner
For balanced dinner ideas, check out my FREE recipe guide for hormone-balancing meals!
3. Balance Your Breakfast
The best time to break your fast for your first meal of the day is between 6 and 8 am.
And your breakfast is SO IMPORTANT!
A balanced breakfast keeps you energized all day, reducing sugar cravings and crashes.
To create a balanced breakfast, fill your plate with:
- Healthy fats
Classic sugary breakfasts like cereal, muffins, or plain oatmeal lead to sugar imbalances and crashes throughout the day.
Your first meal of the day sets the tone for metabolism optimization each day, so make it count!
3. Eliminate Late-Night Snacking
If you always reach for an evening handful of popcorn or a piece of chocolate– you’re not alone. Late-night snacking is a common habit, but it’s one to eliminate if you’re going to follow early time-restricted eating.
Late-night snacking is counterproductive for this style of fasting because it disturbs stable blood sugar levels, leading to impacts on sleep and cravings.
The goal of early time-restricted eating is to eat for the last time earlier in the day. So NO food after dinner. Otherwise, you won’t see the benefits on your metabolism and blood sugar levels.
Have your last meal of the day at least 3 hours before bedtime and align it with your circadian rhythm.
5. Be Consistent
To truly feel the benefits of early time-restricted eating, make sure to stay consistent. When you stick to this fasting method every day, you’ll start to notice the results.
So don’t flip-flop! If you intermittent fast for a week, then you splurge for a week– all your hard work goes to waste. It may even throw your hormones and metabolism further out of whack!
So make a change and commit to your success. Get your whole family on board, and soon you’ll have a schedule that works for everyone and keeps you on track with your goals.
6. Supplement to Increase Benefits
I always love recommending supplements to help keep your body in its best shape.
Supplements can help keep your blood sugar in check, your energy levels up, and your results coming in FAST.
Here are a few of my top supplements that can help you reach your goals:
- Gluco Support for even more blood sugar balance
- Vitamin B complex for a metabolism boost
- Magnesium Restore for strength
- Adrenal Love for energy
The Bottom Line
Now you have 6 easy ways to start early time-restricted eating for optimal benefits!
Remember, the 6 tips for best results are:
- Start slow
- Eat protein-rich, low-sugar dinners
- Balance your morning meals
- Eliminate late-night snacking
- Be consistent
- Supplement for benefits
Early time-restricted eating does wonders for your metabolism. I’ve felt the results myself, and I know you’ll feel the results, too.
If you’re looking for even more metabolic tips, check out my
With this course, you can take your results to the next level and set yourself up to have a ROCKSTAR metabolism for life!
Take what you’ve now learned about early time-restricted eating, and integrate these strategies into your daily routine so you can feel a significantly improved metabolism.
Here to you on this journey!