Which Window?

12, 10, or 8 hours — pick right.

12h window

Sustainable default. Neutral on T.

10h window

Moderate fat loss. Still neutral on T.

8h window

Larger fat loss. Small T cost in lean men.

<8h (OMAD)

Consistent T suppression. Rarely appropriate.

Rule of thumb

Wider is safer over 40.

Compress tactically

8h for 4–8 weeks, not forever.

Read the full guide

Time-Restricted Eating and Men's Hormones