Metabolism at night

From circadian entrainment to blood glucose management to appetite control to sleep quality:

 

 

We’re really not made to skip breakfast and eat late at night.  Nearly every line of evidence points to this.  And now:

Is the timing of caloric intake associated with variation in diet-induced thermogenesis and in the metabolic pattern? A randomized cross-over study (Bo et al., 2015)

 

 




 

Study design: identical meals consumed at 8AM or 8PM, controlled for activity, fast duration, and prior meals.

 

Metabolism shuts down at night.  That means you’re not burning fat or building muscle.  Postprandial metabolic rate (or the thermic effect of feeding) is gimped in the evening.

Any carbs you eat at night stick around in the bloodstream longer because of the circadian regulation of insulin sensitivity (skeletal muscle is insulin resistant in the evening):

 

 

despite having more insulin in the evening!

 

 

These aren’t just “correlations.”  You don’t need to eat breakfast in the morning, but “need =/= optimization.”  If you’re hell bent on fasting AND big dinners, skip lunch.

 




 

 

There are many more reasons:

Meal timing and peripheral circadian clocks

Dawn PheNOMNOMNOM

Nutrient Partitioning and Afternoon Diabetes

Carb Backloading

Dopamine and breakfast

LIGHT Timing for Circadian Entrainment

Melatonin

 

If you like my style and would like to see my paywalled stuff (or if you just want to show some support) head over to Patreon! Full access for a five bucks a month and there are many other options. It’s ad-free and you can cancel if it sucks ????

Also, I’m open to suggestions, so please don’t hesitate to leave a comment or contact me directly at drlagakos@gmail.com.

UPDATED Affiliate links: still looking for a pair of hot blue blockers? Carbonshade  is offering 15% off with the coupon code LAGAKOS and Spectra479 is offering 15% off HERETrueDark is running a pretty big sale HERE.  BLUblox just upped their game with their 550‘s.
If you have no idea what I’m talking about, read this then this.

20% off some delish stocks and broths from Kettle and Fire HERE

If you want the benefits of  ‘shrooms but don’t like eating them, Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else

 

calories proper

 

Become a Patron!

 

 

Save

Save

Save

Save

Save

Be Sociable, Share!
Share