Food Intake

drives your sleep schedule

…and so much more.

When you eat is just as important as what you eat.

For years, what have we heard? “It’s the food!”

But is it — only — the food?

Is food the only variable that matters?

It turns out — no. Hardly.

The truth is: The timing of your food matters just as much as the diet. And get this: in many, many cases — meal timing matters even more than diet.

Personally, it took me over 9 years of experimenting with diets to realize how important meal timing was to my digestion, sleep, hormones, and metabolism.

Be different than me! Waste no time before learning the importance of this message.

Meal timing affects your:

  • Metabolism
  • Circadian Entrainment
  • Immunity
  • Weight Loss
  • Hormonal Balance
  • Brain Function
  • Blood Sugar

We will be pointing out some sub-optimal trends — that are attracting large followings — but aren’t based on established, proven science, or even strong observational success. Time and again, popular health trends don’t seem to be helping people as much as they claim.

Fortuntaely for us, there’s a better way than focusing only on the diet, or even trendy fasting fads.

Let’s explore what you need to know about meal timing.


Does it really matter what time we eat?


What the Science


The science on meal timing is decidedly in its infancy.

Because of this, we’re seeing many recommendations that may not be helpful for most people — especially those with chronic thyroid, gut, or sleep troubles.

The research does not recommend that all people should intermittent fast!

The circadian rhythm became a very popular topic to study from 2015-2020. Even in all this, actual findings about meal timing are only a small percentage.

Therefore, I encourage you — implore you, even — to maintain skepticism when you hear recommendations from leading online gurus (and even some PhDs) that give strong advice about how to eat for optimal health.

Consider, too, that what works for temporary weight loss — in an otherwise normal person — is rarely what’s good for sustainable weight less, much less in someone trying to recover their health.

So what does the science actually say?

It’s less ‘you are what you eat’, and more ‘you are when you eat.’

We know — for sure — that meal timing matters for our health.

Meal Timing Supports:

A Robust Circadian Clock

“Defined eating patterns… may prevent disease.”

“Optimizing the timing of external cues with defined eating patterns can sustain a robust circadian clock, which may prevent disease and improve prognosis”.

We know that meal timing affects blood sugar stability.

Meal Timing Supports:

More Stable Blood Sugar

“Notable changes occur” with proper meal timing.

“This report demonstrates that meal timing exerts a variable influence over human physiological rhythms, with notable changes occurring in aspects of glucose homeostasis.”

We know that meal timing affects your circadian rhythm.

Meal Timing Supports:

An Improved Circadian Rhythm

Of “particular relevance for patients with circadian rhythm disorders.”

“Timed meals therefore play a role in synchronizing peripheral circadian rhythms in humans and may have particular relevance for patients with circadian rhythm disorders, shift workers, and transmeridian travelers.”

We know that more substantial breakfasts support cardiovascular health, blood sugar, insulin sensitivity, and blood sugar stability.

A ‘Not-Small’ Breakfast

…means a healthier heart, better blood sugar, higher insulin sensitivity, and less diabetes.

Note: A big breakfast simply means “not small” here.

“The “big” breakfast group experienced a 33% drop in triglyceride levels — a marker associated with heart disease risk — while the group that ate the higher-calorie dinner experienced a 14.6% increase. The bigger breakfast group also experienced greater reductions in fasting glucose, insulin and insulin resistance scores, all of which indicate decreased risk for type 2 diabetes, according to the study’s authors.”

A more substantial breakfast generally supports weight loss.

A ‘Big’ Breakfast

…means weight loss

Note: A big breakfast simply means “not small” here.

“After 12 weeks, the big breakfast group lost about 2½ times more weight than big dinner group (8.7 pounds for big breakfast group vs. 3.6 pounds for big dinner group) and lost over 4 more inches around their waist.”

Skipping breakfast is associated with gaining weight.

Skipping Breakfast = Weight Gain

(Even With Identical Daily Calories)

“The link between breakfast skipping and obesity had once been thought to be due to overcompensation of calories at subsequent meals” but it turns out that “something else about skipping breakfast — aside from potentially eating more calories later in the day — must explain the greater risk of weight gain among breakfast skippers.”

Dr. Tamara Duker Freuman

We know that better meal timing synchronizes the body so effectively that researchers have invoked the word “magic” to describe the effects.

Meal Timing
Is “Metabolic Magic”

“It wasn’t just that people were less hungry and eating less at night, but it pointed to the fact that there might be some sort of underlying metabolic magic going on, where the timing of calories and carbs mattered more than the total amount of calories and carbs eaten in a day. It helped me understand what I was intuitively seeing in my patients.”

Dr. Tamara Duker Freuman

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