A study following 19,000 patients between 2003 and 2018 found that people who practiced time-restricted eating had a higher risk of dying from cardiovascular disease.
Whoa!!!
But before we conclude that constant nibbling is the healthier choice, let’s take a closer look.
This comes up all the time in my practice. Many patients ask about intermittent fasting (IF), but most find it surprisingly hard to follow. It can feel like just another rigid “rule,” and honestly, the results haven’t been all that exciting.
I actually first started thinking about early time-restricted eating years ago when I read Jason Fung’s book The Obesity Code. Yes, I’ve read just about every fad diet book out there (we’ll save Why French Women Don’t Get Fat for another time). In Fung’s book, he highlighted research suggesting that eating earlier in the day might carry unique metabolic benefits. That caught my attention, and I dug deeper.
One study that stands out is an 8-week trial of women with overweight and obesity testing early time-restricted eating (a 6-hour window earlier in the day) compared to a longer eating window. Both pre- and postmenopausal women benefited, losing weight and improving metabolic markers like insulin sensitivity. Lipids improved in some cases, though results were mixed.
There’s also research in women with PCOS, where eating earlier in the day improved insulin resistance, body fat, menstrual cycles, and androgen levels. That’s a big win for a population that really struggles with metabolic health.
So, back to that BBC headline. Over 8 years, 19,000 adults were tracked. Those eating within an 8-hour window had a higher risk of cardiovascular death compared to those spreading meals over 12–14 hours. Surprising, right? But here’s the catch: this was an observational study, so we don’t know why.
So what do we do with this? Honestly, I’m not losing sleep over it. Here’s why:
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Observational limits – We can’t say fasting caused the increased risk.
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Overeating risk – Many people compensate by eating too much (or the wrong things) in their “window.”
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Timing matters – Fasting in the morning isn’t the same as skipping breakfast and eating late at night. Our bodies respond differently depending on the clock.
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Sustainability – Vacations, family dinners, social events… IF can be really tough to maintain long-term.
Still, this makes me take pause. I’d love to see a prospective study with nutritional guidance before drawing strong conclusions. I’ve never been a huge fan of IF—mostly because people tend to overeat in their “window” and it’s tough to sustain. Now, with this new observational data, it’s another reason for me not to recommend it, even if it’s not conclusive.
Bottom line: intermittent fasting may not be fatal, but it’s not the magic solution either. For now, I’m cheering for balance, timing, and sustainability over quick fixes. After all, a plan you can stick to is the one that actually works.
Practical takeaway: If you’re interested in trying IF, focus on eating earlier in the day, making healthy food choices, and keeping it realistic for your lifestyle. The easiest plan is the one you can actually maintain long-term.