MORE EVIDENCE THAT MEAL TIMING MATTERS
If you frequent this blog, there’s no doubt that you know “calories are king (and/or queen)”. When it comes to weight loss, weight gain, or maintenance, energy balance is what dictates the body's response to its respective environment.
You also know that calories are not all that matter.
We at Level TEN pride ourselves on focusing heavily on biofeedback; things like sleep, digestion, energy levels, etc. As such, we also recognize that there is more to “optimizing” your nutrition. We have to consider WHAT you are eating, not just how much. And it’s also becoming more and more clear, from a scientific standpoint, that WHEN you eat can also play a role.
WHAT ARE THE STUDIES SHOWING?
You might have heard of chrononutrition (if you’ve been here for a while you’ve already seen a blog from me about biasing food intake towards the morning compared to the evening – that falls under this “categorical bucket” — read that first if you haven’t yet HERE ), a term gaining popularity in scientific circles.
Chrononutrition refers to the study of how the timing of meals affects the body's biological rhythms. It intersects the fields of circadian biology and nutrition, and explores the relationship between various cycles, such as the light-dark cycle, sleep-wake cycle, activity-rest cycle, and feeding-fasting cycle.
Research has shown that circadian rhythms and nutrition have a bi-directional relationship, with dietary habits impacting circadian rhythms and vice versa. Studies have found that erratic eating patterns and prolonged feeding windows can dysregulate peripheral circadian clocks, potentially leading to negative impacts on metabolic health and sleep quality.
For example, a study by Gill and Panda in 2015 used a smartphone app to monitor food intake and found that participants with wide feeding windows (>14 hours) had very erratic eating patterns, which could disrupt circadian rhythms thus having negative effects in regards metabolic health and sleep quality. However, a pilot study where participants tightened their feeding window to 10-12 hours and maintained a consistent breakfast time showed promising results, with participants experiencing weight loss and improved sleep satisfaction.
A recent systematic review by Rusu et al highlighted that variability in sleep timing and longer sleep onset latency were associated with poor dietary habits and increased likelihood of obesity. It concluded that lack of sleep consistency could impact body weight regulation and reduce the efficacy of weight management interventions.
SO, WHAT CAN WE TAKE AWAY FROM THIS?
At face value - the emerging study around chronutrition underscores the importance of considering the timing of meals in relation to circadian rhythms. Simple changes such as maintaining a consistent meal schedule and reducing feeding window duration may have positive effects on metabolic health and sleep quality.
It’s of my personal opinion that having A system or structure to your eating, regardless of what that looks like, will be beneficial to not only your metabolic health but also your weight management efforts.
CONSISTENCY WITH EATING → CONSISTENCY WITH DIGESTION → CONSISTENCY WITH SLEEP → CONSISTENCY WITH ENERGY LEVELS → CONSISTENCY WITH TRAINING PERFORMANCE.
A relationship like this will almost certainly lead to consistency with weight and body composition management.
UNTIL NEXT TIME - COACH JOHN