The Importance of Meal Timing for Metabolic Health

What if the timing of your meals is as crucial as what you’re eating? In today’s episode, I dive into the powerful connection between meal timing and your body’s natural rhythm—and why it matters more than most of us realize.

Breaking down the science behind circadian rhythms, I look at how eating earlier in the day supports better digestion, metabolism, and even mental clarity. Studies show that eating late not only disrupts sleep but can also lead to weight gain and a slower metabolism.

So, we’re going to break down why shifting calories to the first part of the day—following the body’s natural peak energy and digestive power—can transform your energy, mood, and long-term wellness.

Drawing on ancient wisdom from Ayurveda and Traditional Chinese Medicine, we see how these systems have always advocated for aligning meal timing with nature’s rhythms. Both recognize that eating in sync with your body’s energy peaks and dips has the potential to support everything from digestion to balanced energy and stable weight.

This episode is a return to basics: respecting the body’s natural flow for real, sustainable health. 

If you’re looking to feel more in tune, support your metabolism, and bring ease to your routine, let’s rethink not just what’s on the plate, but when it hits the plate.

We Also Discuss:

(01:57) — The Science of Meal Timing

(05:08) — Circadian Rhythm’s Influence on Metabolism and Energy Use

(12:36) — Morning Calories for Weight Loss and Metabolic Support

(18:23) — Ayurveda and Traditional Chinese Medicine on Meal Timing

(25:22) —  Breakfast Like a King, Light Dinner for Energy Balance

(29:01) — Practical Tips for Aligning Meal Times with Your Natural Rhythms

And more…

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Bibliography:

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• Wehrens, S., Christou, S., Isherwood, C., Middleton, B., Gibbs, M., Archer, S., ... & Johnston, J. (2017). Meal Timing Regulates the Human Circadian System. Current Biology, 27(12), 1768-1775.e3. Link

• Xiao, Q., Garaulet, M., & Scheer, F. (2018). Meal timing and obesity; interactions with macronutrient intake and chronotype. International journal of obesity (2005), 43, 1701–1711. Link

• Ravussin, E., Beyl, R., Poggiogalle, E., Hsia, D., & Peterson, C. (2019). Early Time-Restricted Feeding Reduces Appetite and Increases Fat Oxidation but Does Not Affect Energy Expenditure in Humans. Obesity (Silver Spring, Md.), 27(8), 1244-1254. Link

• Gu, C., Brereton, N., Schweitzer, A., Cotter, M., Børsheim, E., Wolfe, R., & Jun, J. (2019). Effect of Dinner Timing on Nocturnal Metabolism in Healthy Volunteers. Sleep, 36(7), 981–990. Link

• Bray, M., & Young, M. (2009). The role of cell-specific circadian clocks in metabolism and disease. Obesity Reviews. Link.

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• Finger, A.-M., Dibner, C., & Kramer, A. (2020). Coupled network of the circadian clocks: a driving force of rhythmic physiology. FEBS Letters. Link.

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• Takahashi, M., Ozaki, M., & Kang, M. (2018). Effects of Meal Timing on Postprandial Glucose Metabolism and Blood Metabolites in Healthy Adults. Nutrients. Link.