Circadian-aligned eating
Sleep & Recovery · Fasting
Tier B+
What this is
Late eating impairs glucose tolerance even when macros are matched. Mechanistic data stronger than outcome trials. Shift workers show elevated disease risk partly due to circadian-eating mismatch.
Mechanism
Feeding synchronizes peripheral clocks (liver, adipose, gut) with suprachiasmatic nucleus; glucose/lipid metabolism more efficient during active phase; melatonin opposes insulin
Dose & route
Finish eating 2-3 hours before sleep; largest meals earlier in day; no snacking at night
Citations
- https://www.cell.com/cell/fulltext/S0092-8674(15)01481-6
- https://pubmed.ncbi.nlm.nih.gov/32947156/
- https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30611-4
- https://doi.org/10.1038/s41531-026-01379-8
- https://doi.org/10.3389/fragi.2026.1794192
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