The Best Time to Eat for Your Health? Discover Chrononutrition
- Amy Simpson
- Apr 22
- 6 min read
Updated: Apr 26
We all know these sayings -
“Eat breakfast like a king, lunch like a prince, and dinner like a pauper”
"Breakfast is the most important meal of the day"
"Kids can't go to school on an empty stomach"
Then came along 'intermittent fasting' and skipping breakfast became normal.
But it turns out Nan was right; there’s real science behind these old sayings.
Let’s talk about what it really means to break the fast. If you’ve ever worked with me in clinic, you’ll know I’m constantly talking about the power of a good breakfast, and why it's so important to flip your fast* (if you fast) so you're eating earlier in the day, rather than saving most of your eating for the evening.
(*I know I talk about this ad nauseum)
Eating in alignment with our body’s natural circadian rhythm, specifically eating during daylight hours and avoiding late-night meals has profound benefits for our brain and metabolic health. In this post, I will explain the science of chronobiology, why when we eat is just as important as what we eat, and how syncing your meals with your body’s natural body clocks (yes, multiple) can set you up for optimal well-being.
What is chrononutrition?
Chrononutrition is an emerging nutritional theory that when we eat matters, not just what we eat. Our bodies have internal clocks that are influenced by daylight, sleep, darkness, what we eat, and how much time passes between our first and last bite of the day. These factors send signals to the brain and organ 'clocks' in our fat tissue, liver, gut, and pancreas as seen in this image. Together, they help regulate important processes like hunger and fullness, how well we digest food, how nutrients are absorbed, and how our body uses and stores nutrients. In short, our eating habits are deeply connected to our body’s natural rhythm - and we are diurnal creatures ☀️
The Science Behind Meal Timing and 'Body Clocks'
Our bodies have built-in biological clocks, known as our circadian rhythm. They help to regulate processes like sleep, hormone release, and metabolism. Disrupting this natural rhythm with prolonged shift work, eating late at night or irregularly can interfere with these essential functions, leading to various health issues, including poor memory, weight gain, and an increased risk of chronic diseases.
By eating during the day and avoiding meals late in the evenings, we support the body’s ability to function efficiently. This diurnal eating pattern allows our brain to clear waste, balance energy use, and maintain its resilience. It also aligns with the body’s natural energy rhythms, ensuring that our metabolism works in sync with our internal clocks.
Is Late-Night Eating Bad for You?
Eating late, particularly after 8pm, can lead to higher calorie intake and an increased risk of weight gain. This happens because your body is preparing for sleep, and consuming a large meal during this time can disrupt our metabolism and blood sugar control. Late-night eating also messes with the brain’s internal clock, which can impair memory and cognition over time and may be associated with an increased risk of neurodegenerative diseases in the long run.
The key takeaway? When you eat is just as important as what you eat. Aligning your meals with your body’s natural rhythm is an easy, natural way to improve your brain function, metabolism, and overall health.
Stop skipping breakfast! The Benefits of Daytime Eating for Brain and Metabolic Health
Better Brain Function and Waste Clearance
Eating during the day supports the brain’s ability to clear waste products, a process that’s essential for maintaining brain health. In contrast, late-night eating disrupts the brain’s internal rhythms and hinders its ability to function at its best.
Improved Metabolic Health
Eating earlier in the day, especially at breakfast, helps regulate blood sugar levels, reduce inflammation, and promote healthy weight management. Studies show that people who consume a larger portion of their daily calories earlier in the day tend to have better glycemic control and lower rates of obesity.
Stable Energy and Appetite Control
Irregular meal timings, like eating late or skipping meals, can impair the brain’s ability to control energy use and regulate appetite. When you eat in alignment with your circadian rhythm, your body can maintain stable blood sugar levels, better fat metabolism, and improved hormonal balance.
The Science of Meal Timing: What the Research Shows
Glucose Tolerance and Timing
Our body’s ability to process glucose (sugar) is higher in the morning and decreases throughout the day. Evening meals cause a larger spike in post-meal blood sugar, which can lead to long-term metabolic issues if done regularly.
The “Second Meal Effect”
Eating a balanced breakfast high in protein improves the body’s metabolic response to subsequent meals. This effect helps regulate blood sugar, suppress free fatty acids, and improve muscle glycogen storage, key factors for maintaining energy balance throughout the day.
The Role of Digestion Hormones
Hormones like GLP-1 and GIP, which help regulate insulin response, peak in the morning. Eating meals earlier in the day takes advantage of this hormonal boost, leading to better blood sugar control and overall metabolic health throughout the day.
Impact on Type 2 Diabetes
For individuals with type 2 diabetes, adjusting meal timing can significantly improve glycemic control. Strategies such as having a high-energy breakfast and reducing evening calorie intake have been shown to have positive effects on blood sugar regulation.
The takeaways:
Prioritise Breakfast: Start your day with a nutrient-dense meal that includes 30g of protein, healthy fats, and complex carbohydrates. This supports better glucose control and keeps you full longer.
Avoid Late-Night Meals: Try to finish eating at least 2-3 hours before bedtime to allow your body to enter a fasting state that supports overnight metabolic functions.
Smaller Evening Meals: Try to make dinner your smallest meal of the day — easier said than done, I know! For many of us, dinner has become our biggest meal by default. But by front-loading your day with a nourishing breakfast and satisfying lunch, you’re less likely to feel ravenous come dinnertime. A helpful tip is to eat the protein portion of your dinner first to signal satiety to the brain. If you find yourself craving something sweet after dinner, sip on a cup of licorice and peppermint tea, it's naturally sweet and can help curb those late-night sugar urges.
Consistent Meal Timing: Aim to eat your meals at roughly the same time each day to help regulate your body’s internal clock and support healthy metabolic rhythms.
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References:
Flanagan, A., Bechtold, D. A., Pot, G. K., & Johnston, J. D. (2021). Chrono-nutrition: From molecular and neuronal mechanisms to human epidemiology and timed feeding patterns. Journal of Neurochemistry, 157(1), 53–72. https://doi.org/10.1111/jnc.15246
Raji, O. E., Kyeremah, E. B., Sears, D. D., St-Onge, M.-P., & Makarem, N. (2024). Chrononutrition and Cardiometabolic Health: An Overview of Epidemiological Evidence and Key Future Research Directions. Nutrients, 16(14), Article 14. https://doi.org/10.3390/nu16142332
Amy is a degree-qualified naturopath dedicated to helping busy, tired clients regain their energy and vitality.
She combines evidence-based naturopathic medicine, nutrition, and lifestyle interventions to empower clients on their journey to optimal health. Whether it’s reclaiming energy, balancing hormones, resolving digestive issues, or enhancing overall well-being and longevity, her personalised approach focuses on identifying and addressing the root cause of health concerns. With a Bachelor of Health Science, ongoing studies in a Master of Advanced Practice, and full membership in the Naturopaths and Herbalists Association of Australia, Amy offers a unique blend of traditional wisdom and science to support individuals and families at every stage of life.
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