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Circadian Time-Restricted Eating (Satchin Panda Protocol)

nutrition · medium · No extra time — just timing discipline

What is Circadian Time-Restricted Eating (Satchin Panda Protocol)?

Confine all caloric intake to an 8-10 hour window aligned with daylight hours to synchronize peripheral organ circadian clocks, improving metabolic health without reducing calories. Salk Institute research shows this prevents obesity, glucose intolerance, and fatty liver even on high-fat diets.

Is there evidence for it?

EVIDENCEstrong

How do you do Circadian Time-Restricted Eating (Satchin Panda Protocol)?

  1. 1.Establish a consistent 10-hour eating window (e.g., 8am-6pm) for the first 4 weeks
  2. 2.Gradually narrow to 8 hours (e.g., 10am-6pm) after adaptation, keeping the window consistent daily
  3. 3.First meal should be 1-2 hours after waking; last meal at least 3 hours before sleep
  4. 4.Only water, plain tea, or black coffee outside the eating window (no calories, no artificial sweeteners)
  5. 5.Use the myCircadianClock app (developed by Panda's team) to log meals and track adherence

How long does it take?

No extra time — just timing discipline.

Is it hard to start?

medium.

Source: Satchin Panda PhD (Salk Institute, The Circadian Code), Wilkinson et al. (2020) Cell Metabolism clinical trial
circadian · fasting · metabolic-health · glucose · liver · weight-management
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