Modern routines often stretch eating from early morning to late night, disrupting the body’s natural day-night rhythm. In this program, Michael J. Wilkinson, M.D., F.A.C.C., F.N.L.A. explains how that “erratic lifestyle” is linked to higher risks of high blood pressure, metabolic syndrome, pre-diabetes, and diabetes— and why aligning meals with the body’s circadian rhythm matters. The focus isn’t just on what or how much we eat, but when we eat.

Wilkinson highlights time-restricted eating (TRE), which means consuming all daily calories within an 8–12 hour window and leaving room for a consistent overnight fast. This approach helps the body shift from a fed state to a fasting state, triggering a metabolic switch that draws on stored fuel and may support long-term cardiometabolic health. While many forms of intermittent fasting include calorie restriction, TRE is about timing your meals within a set daily window.

Early studies show promising results. In one pilot trial of 19 adults with metabolic syndrome, participants shortened their eating window from about 15 hours to 10–11 hours over three months and saw improvements in weight, body fat, waist size, visceral fat, and blood pressure. In the TIMET trial with 108 participants, those following TRE alongside nutrition counseling reduced their eating window to 8–10 hours and saw improvements in blood sugar control, especially among people with more significant glucose issues at the start. A larger trial in Type 2 diabetes is already underway.

Curious how TRE might work in real life? Dr. Wilkinson shares what the science says, along with practical strategies for meal timing.

Watch Intermittent Fasting: A Strategy To Prevent Cardiometabolic Diseases And Promote Healthy Aging.

Browse more programs from the Center for Healthy Aging and the Sam and Rose Stein Institute for Research on Aging.