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Did you know that more than one in three U.S. adults deals with metabolic syndrome? Metabolic syndrome is associated with various health risks, including high blood pressure, elevated blood sugar, excess abdominal fat and high cholesterol. Collectively, these factors can increase the risk of heart disease, stroke and type 2 diabetes.
However, a recent study from the Salk Institute and the University of California, San Diego, offers hope, suggesting that intermittent fasting—specifically, time-restricted eating—may be an effective strategy for boosting metabolic health. Here’s what you need to know about this promising research and what the findings could mean for your overall health.
What the Study Found
The study examined the effects of time-restricted eating on people with metabolic syndrome. Researchers analyzed data from 108 adults who were randomly assigned to either a time-restricted eating group or a control group. Both groups received standard-of-care treatments and nutritional counseling based on the Mediterranean diet.
The time-restricted eating group were allowed to eat during an eight to ten-hour window daily. Their eating period began at least one hour after waking up and finished at least three hours before bed.
“Our bodies actually process sugars and fats very differently depending on the time of day,” explained Satchidananda Panda, PhD, a Salk professor and co-corresponding study author. “In time-restricted eating, we are re-engaging the body’s natural wisdom and harnessing its daily rhythms to restore metabolism and improve health.”
After three months, those who practiced time-restricted eating showed significant improvements in critical markers of cardiometabolic health. Blood sugar levels and cholesterol profiles improved, and hemoglobin A1c decreased, a critical indicator of long-term blood sugar control.
Furthermore, participants in the time-restricted eating group experienced reductions in body weight, body mass index (BMI) and abdominal trunk fat—3% to 4% greater than those in the control group. Additionally, they did not experience significant losses in lean muscle mass—a common concern associated with weight loss.
The study’s findings suggest that intermittent fasting could serve as a low-cost, practical intervention for improving metabolic health, particularly for those with metabolic syndrome.
“Unlike expensive pharmaceuticals like Ozempic, which require lifetime use, time-restricted eating is a simple lifestyle change that doesn’t cause side effects and can be maintained indefinitely. Patients appreciate that they don’t have to change what they eat, just when they eat,” said Emily Manoogian, the study’s first author and clinical researcher at The Salk Institute. While we agree that intermittent fasting can be an alternative to pharmaceuticals, making this change may not be simple for everyone. If possible, we recommend speaking with your healthcare provider or a registered dietitian to discuss potential changes to your eating habits and realistic ways to implement them.
The Bottom Line
With metabolic syndrome on the rise, a new study published in the Annals of Internal Medicine reveals the potential benefits of time-restricted eating for improving health outcomes for millions of Americans. Consuming your daily meals in eight to ten-hour eating windows, along with not eating one hour after waking and three hours before sleeping, may significantly improve your metabolic health and reduce your chronic disease risk. If you’re considering these lifestyle changes to support your metabolic health, consult with a healthcare provider or registered dietitian to determine whether time-restricted eating is a healthy option for you.
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