• Online medical care with a provider anytime, anywhere.

Study reveals positive health effects of a 10 hour eating window: mood, energy, and hunger benefits unveiled

Dr. Mick Singh Health-X

Reviewed by Mick Singh, MD

Results from a significant UK community science study indicate that confining eating to a ten-hour window is linked to increased energy, better mood, and reduced hunger levels, according to researchers from King’s College London presenting their findings at the European Nutrition Conference.

Intermittent fasting (IF), where individuals limit their eating to specific time frames, has gained popularity as a weight loss strategy. A ten-hour eating window involves restricting daily food intake to ten hours and fasting for the remaining 14 hours. For instance, if someone starts eating at 9 am, they should finish their last meal by 7 pm.

While some proponents of IF advocate for extremely narrow eating windows as short as six hours, the study’s abstract suggests that even adhering to a less stringent ten-hour window yields positive health outcomes, including mood, energy, and hunger improvements.

What the doctor says

Consistency in maintaining the eating window appeared crucial; individuals who adhered to a consistent schedule experienced greater benefits compared to those with variable eating windows day by day.

Dr. Sarah Berry, a chief scientist at ZOE and King’s College London, highlighted the study’s significance: “This extensive real-world study demonstrates that intermittent fasting can positively impact health outside of controlled clinical environments. What’s particularly promising is that positive effects were observed without the need for extreme restriction. A ten-hour eating window, manageable for most, enhanced mood, energy levels, and curbed hunger. Interestingly, our findings reveal that inconsistent time-restricted eating didn’t yield the same health improvements as daily consistency.”

The study involved 37,545 individuals using the ZOE Health app who completed a core three-week intervention. Participants maintained their regular eating habits for the first week, followed by a ten-hour eating window for the subsequent two weeks.

Out of these participants, over 36,231 continued for additional weeks, with 27,371 considered highly engaged. Those highly engaged were predominantly female (78%), with an average age of 60 and a BMI of 25.6.

Weight Loss

Get access to GLP-1 medication and 1:1 support to meet your weight loss goals.

Remarkably, participants who initially had longer eating windows witnessed even greater health benefits after adopting the ten-hour eating window.

This research further reinforces the growing evidence emphasizing not just what we eat but when we eat. The timing of meals, encapsulated in the eating window, emerges as a crucial dietary behavior impacting health positively. It suggests that constant eating isn’t necessary; many may feel satisfied and even lose weight by confining their meals to a ten-hour window.

Dr. Kate Bermingham from King’s College London and ZOE presented the abstract on November 14th at the European Nutrition Conference in Belgrade, Serbia. It’s important to note that abstracts presented at FENS Nutrition may not have undergone the extensive peer review typically required for scientific journal publication.

Dr. Kate Bermingham from King’s College London and ZOE presented the abstract on November 14th at the European Nutrition Conference in Belgrade, Serbia. It’s important to note that abstracts presented at FENS Nutrition may not have undergone the extensive peer review typically required for scientific journal publication.

Disclaimer: If you have any medical questions or concerns, please talk to your healthcare provider. The content within the Health-X Knowledge Base is supported by peer-reviewed research and data sourced from reputable medical societies and governmental entities. It is essential to note, however, that these resources do not replace the need for personalized medical guidance, diagnosis, or treatment from a qualified medical professional.

Dr. Erica Sheck

Meet Dr. Erica Sheck, a devoted healthcare professional who is committed to improving the quality and safety of patient treatment. She contributes a wealth of knowledge and expertise to her position, as she holds a doctorate in nursing practice and family nurse practice from Rush University. As a vital member of the Health-X team, Dr. Sheck plays a crucial role in coordinating, directing, and administering patient care services, ensuring the highest medical and nursing standards are met.

During her tenure at Elysium SurgiSpa, she independently performed minor surgical and laser procedures, demonstrating her expertise and precision in specialized nursing care. In addition, Dr. Sheck refined her skills as a Pediatric Nurse Practitioner at Chicago Area Pediatrics, where she provided primary care for children, demonstrating her adaptability and capacity to serve a variety of patient populations.

Dr. Sheck is not only well-versed in clinical practice, but also compassionate and generous, as evidenced by her volunteer work at Rush Oak Park Hospital, Sigma Theta, and Medical Guardian. These experiences have prepared her to excel in time-constrained and high-stress environments, providing exceptional specialized nursing care with unwavering commitment. With Dr. Erica Sheck as an integral member of the team, Health-X can confidently uphold its commitment to providing superior healthcare services, as her exemplary nursing skills have impacted the lives of innumerable individuals.

Jamie Tountas

Meet Jamie Tountas, a seasoned expert with nearly 18 years of invaluable experience. Jamie’s distinctive combination of management expertise and medical care experience enabled her to found MobileNurse, a highly regarded concierge medical service.

Her journey began with a nursing education at Elmhurst College, where she refined her healthcare-related skills and knowledge. Jamie demonstrated her leadership abilities by administering operations at the prestigious University of Chicago Hospital and Insurance Exam Services, where she gained invaluable insights into the complexities of healthcare administration. Jamie founded MobileNurse, a revolutionary platform that enables patients to receive rudimentary testing and care in the comfort of their own homes, out of a passion for developing innovative healthcare solutions.

Her commitment to patient-centered services has had a profound effect on the healthcare landscape, simplifying and enhancing the healthcare experience for innumerable individuals. Jamie contributes a wealth of experience, effective leadership, a forward-thinking perspective, and a keen eye for calculated risk management to her position as the head of strategy and operations at Health-X. Her strategic approach and aptitude for navigating the complexities of the medical industry keep Health-X at the vanguard of delivering innovative healthcare solutions. Health-X is poised to continue its mission of providing superior medical services and influencing the future of healthcare through innovation and compassion with Jamie Tountas at the helm.

Dr. Mick Singh

Meet Dr. Singh, the visionary leader driving the mission of Health-X. With a solid foundation and a wide range of expertise, he charts the strategic course and envisions the success of this innovative endeavor.

Dr. Singh is a medical professional with a degree from Rush Medical College and extensive post-graduate training in anesthesiology, interventional spine surgery, and a one-year intensive cosmetic surgery program. His extensive and varied training has influenced his healthcare philosophy, which focuses on outcomes that improve the quality of life for patients.

Prior to his current position at Health-X, Dr. Singh gained invaluable experience as an Attending Physician at Mercy Healthcare for ten years. After that, he embarked on a 7-year journey as Owner and Medical Director of Elysium SurgiSpa, where he gained a deeper understanding of patient care and satisfaction. Additionally, Dr. Singh served with distinction in the United States Air Force, attaining the rank of captain. This experience has imparted in him a sense of discipline, commitment, and dedication to excellence. Dr. Singh’s exceptional pedigree and extensive skill set place him at the vanguard of health delivery models, ensuring that Health-X remains an industry leader. Health-X continues to revolutionize healthcare under his direction, positively impacting innumerable lives with each step forward.


Parents, we’ve got you covered too! Our convenient at-home options, including video chats with family practitioners and automatic prescription refills, make taking care of your children’s health easier, hassle-free and efficient.


For young professionals caught up in the hustle and bustle of daily life, we provide easy access to virtual checkups and prescription refills, ensuring you can stay on top of your well-being without any interruptions.


For seniors, we offer tailored and individualized care, understanding the specific needs that come with aging. Virtual consultations and at-home testing are at your fingertips, ensuring you receive the best possible support for your health.


As adults, you can rely on Health-X for all your medical requirements, from routine screenings to managing chronic conditions. Our practice is designed to seamlessly fit into your routines, making healthcare a breeze.