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Using Time Restricted Eating, A Sample Day

Time Restricted Eating can work for anyone but if you are on diabetic medication or any blood sugar lowering medication you will want to work with your doctor.  Time Restricted Eating is one of the most beneficial lifestyle changes you can make.  I’ve looked at countless diets over the near two decades I’ve been practicing medicine, and not one of my patients has successfully gone more than 5 years without eventually going back to their normal eating pattern.  But with Time Restricted Eating, I have observed directly, the continued impact and the continued persistence of its beneficial effects, over years.

This is key, TRE is so simple and elegant, it’s easy to take with you, for the long term, it is a habit that evolves with you and for you over time, not like a diet that eventually feels like it is working against you.

As a person learns to adapt their lifestyle to TRE, it’s something they do better with over time, there is not a dissipating effect as with most conventional diets.

A typical day on TRE starts with the first sip of beverage or bite of food at 7 or 8am and the last bite of their meal or dessert by 6 or 7pm, keeping the overall balance or ratio of fasting to eating time 12 hours and 12 hours, with  a minimum of 12 hours or less overall eating time.  The key is to be strict with that overall fasting time, because your internal body clock is keeping track of time so closely, it’s important that you are keeping track that closely as well, because even a 15 minute increment makes a difference in how many pathways you are activating.

Your goal is to activate as many pathways in metabolism as possible, and that happens at the very last hour to two hours during the fasting portion of your day, so it’s highly important not to cut short that time frame of fasting.  And that is exactly what you are harnessing when you maintain a regular number of minimum hours of daily fasting 12 hours or more, and you are waking up the quiet metabolism genes that are ready to get to work for you.

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  • Reply
    Sal Fradella
    August 5, 2018 at 6:38 pm

    I eat during an eight hour period, from 7AM to 3PM. I am a strict vegan who consumes no added salt, oil or sugar. Here is my question: Is my daily sixteen hour intermittent fast too long? Could you please give me you insight on this question? By the way, I feel great!

  • Reply
    Sal Fradella
    August 6, 2018 at 12:59 pm

    You are wonderful and I more than agree with your philosophy- I’m implementing it. Good for you Dr. Julie. You’ve changed and improved my health and my life. And by the way, my wife loves your approach to health and well-being as much as I do.

  • Reply
    June 25, 2019 at 8:31 pm

    Hi Julie it interesting reading your guidance and appreciate the information.
    I am jumping on the TRE train! Understanding that the minimum is 12 hours fasting duration each day, I wanted to get an understanding if a variance each day is of concern, or do we require consistency each day, ie Mon 12 Hr fast, Tue 13.5 Hrs fast, Wed 15 Hr fast, Thu 13 Hr fast. Friday 12Hr fast
    Does the variance in fasting duration each day reduce effectiveness?
    Is consistency required other than being 12 or more hours of fasting for the cells to reset their pattern?

    Also is a consistent start time of eating required? Starting at say 9am one day and 11am another make a difference if the 12 hour fast is completed?
    Particularly for shift workers and trying to understand the bounds of successful pathway activation.

    Regards from Melbourne, Australia

    • Reply
      Julie Wei-Shatzel
      June 25, 2019 at 9:33 pm

      Hi Marko,

      Those are great questions, and I’m glad you’ve found TRE!

      There is more power behind a consist fasting time because you are trying to “teach circadian genes” It takes about 21 days to “set” their activity so the longer you stay with the same fasting duration and repeat that duration the same time every day, you are getting more benefit from your fast as well as your eating interval. You are actually building upon something called “anticipation” within your organs at the cellular level. The longer you do this, the more pathways you recruit from your organs, most specifically the liver – which is the source of your metabolism! You will love how you feel as you train yourself on a TRE lifestyle! – all the best! dr. julie

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