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Time-Restricted Eating for Lifters: 12hr vs. 14hr

Time-Restricted Eating for Lifters: 12hr vs. 14hr

Lyle Agagon
April 10, 2025

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If you're into lifting, you already know that good nutrition is just as crucial as hitting the gym. But if you want to take things to the next level, try time-restricted eating, or TRE.

TRE means you eat all your meals within a set window—say, 12 or 14 hours—and fast the rest of the time. Some people swear by it for fat loss and muscle gains, but which window is better for lifters?

The Basics of Time-Restricted Eating

Your body runs on a 24-hour cycle called the circadian rhythm. Eating your meals during a specific time each day helps your metabolism get in sync with this clock. This might make it easier to lose fat, give you more energy, and help your body recover better after workouts.

But here’s the big question: Should you do a 12-hour or 14-hour eating window? Let’s look at the pros and cons for both:

12-Hour Eating Window

Pros:
- More fasting time = better fat burning since insulin stays low longer.
- It may improve digestion and gut health by giving your body a longer break.
- Some studies link shorter eating windows to lower inflammation.
Cons:
- Harder to fit in enough meals for muscle growth, especially if you need a lot of calories.
- It might feel too restrictive if you’re used to eating late or snacking at night.

14-Hour Eating Window

Pros:
- Easier to fit in 3-4 meals, which helps with muscle protein synthesis.
- More flexible for social events or late dinners.
- Still gives you a 10-hour fasting period, which can have benefits.
Cons:
- Less time in a fasted state, so fat loss might be slower.
- If you eat too late, it could mess with your sleep can which hurts recovery.

Which One Is Better?

It depends on your goals.

If you want to lose body fat, the 12-hour window might be beneficial. This is because it gives your body a longer period without food, which can help keep your insulin levels lower and potentially make it easier for your body to burn stored fat for energy.

On the other hand, if your focus is primarily on building muscle, a slightly longer eating window, like 14 hours, could be better. This allows you to spread out your meals more and makes it easier to consume enough calories and, importantly, enough protein throughout the day to support muscle growth and repair.

However, it's important to remember that the exact length of your eating window isn't the biggest factor. What makes the most difference for both fat loss and muscle gain is consistently hitting your total calorie and protein targets for the entire day, getting good-quality sleep, and maintaining a consistent training routine.

Tips to Make It Work

Start with 14 hours - it’s easier to stick to if you’re new to fasting.
Eat enough protein - at least 0.7-1g per pound of body weight.
Avoid late-night eating - finish meals 2-3 hours before bed for better sleep.
Stay hydrated - during fasting periods, make sure you drink plenty of liquids (water, black coffee, and tea are fine).

Conclusion

Both 12-hour and 14-hour windows can work for lifters. If you’re cutting, try 12 hours. If you’re bulking or just starting, 14 hours is more flexible. At the end of the day, consistency beats perfection. Pick the window that fits your lifestyle and keep lifting.

Why Deadlifts Beat Bicep Curls for Longevity

If you want to stay strong, mobile, and healthy as you age, you might think bicep curls are the way to go. After all, who doesn’t want big arms? But actually, deadlifts are way better for longevity than curls.

Why? Because deadlifts work your entire body, improve real-world strength, and help you avoid injuries as you get older.

Deadlifts Build Full-Body Strength

Bicep curls only target one muscle, your biceps. Deadlifts, however, work multiple muscle groups, including your legs (hamstrings, quads, and glutes), back (spinal erectors and lats), core (abs and obliques), and grip strength (forearms and hands).

This means a single exercise can replace five separate ones. As you get older, functional strength, like lifting groceries, picking up grandchildren, or moving furniture, becomes far more important than having big biceps.

Deadlifts Protect Your Bones & Joints

After age 30, muscle and bone density naturally declines. Deadlifts help fight this by strengthening bones (preventing osteoporosis), improving posture (stronger back muscles reduce hunching), and supporting joint health (stronger hips and knees, which means fewer mobility problems. Bicep curls don’t offer any of these benefits.

Deadlifts Keep You Mobile & Injury-Proof

Many older adults struggle with simple movements like bending down or standing up from a chair. This is often due to weak glutes, hamstrings, and lower back muscles.

Deadlifts strengthen these areas, helping you move more easily, avoid back pain, and stay independent longer. Bicep curls won’t help you stand up from the toilet at 70, but deadlifts will.

Deadlifts Burn More Fat & Boost Metabolism

Since deadlifts engage so many muscles, they burn significantly more calories than curls. They also increase testosterone and growth hormone, which help maintain muscle as you age and keep your metabolism high. More muscle means more calories burned at rest. If you want to stay lean and strong for life, do deadlifts.

But What About Bicep Curls?

Curls aren’t bad. They’re good if you want bigger arms. But if you only have 30 minutes to work out, prioritize deadlifts and other big lifts like squats and presses first. They deliver far more benefits for overall strength, mobility, and health.

How to Start Deadlifting for Longevity

Now that you’re ready to give deadlift a go, here's how to start safely:

Learn the Right Form First
- Start with very light weights or just the bar
- Watch good YouTube tutorials to see how it's done
- If possible, have a trainer check your form
Go Slow at First
- Do deadlifts just 1-2 times per week
- Try 3-5 sets of 5 reps each time
- Don't lift heavy right away. Focus on doing it correctly
Try Easier Versions if Needed
- Use a trap bar (hex bar) if regular deadlifts feel awkward
- Try Romanian deadlifts or kettlebell deadlifts as alternatives
- These are gentler but still work the same important muscles

The key is to start light, focus on good form, and be consistent. Done right, deadlifts will help you stay strong, move better, and avoid injuries as you get older.

Final Thought

While bicep curls might look good in selfies, deadlifts build the real-world strength you need to stay active and independent as you age. If you want to keep moving easily and avoid injuries in your later years, focus on powerful full-body lifts. You’ll be glad you did.

Red Light Therapy: Recovery Hack or Hype?

You might have seen pro athletes and Instagram influencers expose themselves to red glowing panels, claiming it helps them recover faster. That’s red light therapy (RLT). But does it actually work, or is it just another overpriced trend?

What Is Red Light Therapy?

RLT uses low-wavelength red and near-infrared light to penetrate your skin. Unlike UV rays, which damage skin, this type of light is supposed to boost cell repair, reduce inflammation, and speed up recovery.

It’s used for:

Muscle recovery
Joint pain relief
Skin health (like reducing wrinkles or acne)
Healing injuries faster

But is there real science behind it, or is it just hype?

The Science Behind RLT

Red light therapy (RLT) appears to offer several benefits for the body.

For muscle recovery, some research indicates that RLT can lessen post-workout soreness. For sore muscles after working out, it could make them feel better faster by getting more blood flowing and calming down any inflammation.

Regarding joint pain, a few studies have suggested that RLT may provide relief from conditions like arthritis and tendonitis by reducing swelling in the affected areas.

Moreover, there's some evidence pointing to RLT's role in the skin healing processes. It seems to help with wound repair and collagen production, which keeps skin young.

Is RLT Overhyped?

Red light therapy isn't a magic bullet that'll suddenly make you strong. The changes you might see are small, and they don't happen right away. It takes time to notice any difference.

Also, the science on it isn't totally clear. Some studies say it helps, but others don't really see much of a change. So, it's not a sure thing.

Finally, it can cost a lot of money. The really fancy machines can be super expensive, like hundreds or even thousands of dollars. And the cheaper ones you can buy might not even be strong enough to do anything at all. So, you might be paying a lot for something that doesn't really work.

Who Should Try It?

RLT might be worth it if:

You’re an athlete looking for every small edge in recovery.
You have chronic joint pain, like knee or shoulder issues.
You want better skin without creams or treatments.

But if you’re just looking for a quick fix, you’re better off focusing on sleep, nutrition, and stretching first.

How to Use Red Light Therapy

If you want to try it, here’s how:

Choose the Right Device – Look for FDA-cleared panels with both red (660nm) and near-infrared (850nm) wavelengths.
Use It Consistently – Most benefits come from regular use (3-5x per week for 5-15 minutes).
Don’t Expect Miracles – It’s a small boost, not a replacement for good recovery habits.

So, Hack or Hype?

It’s a little of both.

Hack? Yes, for minor recovery boosts and skin health if you use it right.
Hype? Also yes, if you think it’ll replace sleep, protein, and smart training.

The bottom line is, if you have the means to do it and want to experiment, try RLT. It might help. But if you’re on a budget, focus on the basics first. They’ll do way more for your recovery.

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