The Healthy Heroes Study (Time‑Restricted Eating in Emergency Responders)
Summary
This completed clinical trial tested whether 10-hour time‑restricted eating (TRE) is feasible and beneficial for emergency responders working 24-hour shifts. A total of 137 firefighters were randomly assigned to either TRE (eating within a 10-hour window) or standard eating habits. Over 12 weeks, TRE was not only well-tolerated but also led to several health improvements—especially among those at higher risk. Notably, TRE reduced the size of VLDL cholesterol particles and, for participants with elevated cardiometabolic risk, it lowered HbA1c levels (a marker of long-term blood sugar control) and diastolic blood pressure.
Why It Matters For Night Shift Workers and Night Owls
This study offers clear evidence that altering when calories are consumed—rather than what is eaten—can support metabolic health during demanding night-shift schedules. For emergency responders and other shift workers, adopting a TRE routine could provide substantial benefits for blood sugar regulation, blood pressure, and cardiovascular risk markers—without adding medication or complex interventions. It frames eating times as a practical, circadian-aligned lifestyle strategy for bolstering resilience on and off the clock.
Notes
Related RCT publication linked above (firefighters).