Chrononutrition is the study of how the timing of food intake relates to the body’s internal clock (circadian rhythms) and its impact on metabolism and overall health. The benefits of chrononutrition are huge, suggesting that when we eat matters as much as what and how much – and it’s something I’ve applied to my clients since the beginning of my coaching practice. 

What is the Circadian Rhythm?

Our bodies have a natural 24-hour cycle that regulates various physiological processes, including digestion, metabolism, and hormone release. Chrononutrition suggests that aligning our eating patterns with our body’s natural rhythms can optimise metabolism, improve weight management, and potentially reduce the risk of chronic diseases. 

Before we look into how it works and how you can apply it, let’s look at the potential benefits – I know you ladies need to know why you should care about something before you bother trying it!

The Benefits of Chrononutrition

The benefits impact both health and body composition/weight loss (directly and indirectly);

• Improved weight management. 
• Reduced risk of cardio-metabolic diseases such as heart disease and diabetes. 
• Enhanced metabolic health (greater health all round)
• Improved sleep quality. 

Sounds good, right? Let’s dive deeper….

Which Chronotype are You?

Several studies in chronobiology supported the importance of circadian rhythms in metabolic regulation. Although the circadian system naturally exists within an external light–dark cycle over a 24-hour period, there are individual circadian preferences influencing behavioral patterns. These are referred to as chronotypes. 

Chronotype is a biological characteristic leading interindividual differences in the circadian rhythm, relative to the light–dark cycle. There are three general categories of chronotypes usually divided by the terms: ‘morning’, ‘evening’, and ‘intermediate’ types. Morning types prefer activities at the beginning of the day, and evening types prefer main activities in the late afternoon or evening, and the intermediate types are somewhere in between. 

So the first question is – which chronotype are you? Do you wake early, or late? Or somewhere in between? This is the first piece to identify within yourself, because there is evidence to suggest that the evening chronotype has a higher incidence of metabolic disease, as well as behavioural pieces like skipping breakfast, and a higher incidence of fast-food intake. 

It could be argued that the stress of modern life, and common ‘escape/relax’ techniques – watching TV or scrolling the phone late at night, drinking alcohol, snacking after dinner – can disturb a healthy circadian rhythm, but this does not change the negative impact of this lifestyle on your metabolic health. 

Studies show that morning chronotype is healthier; getting more nutrition during the earlier hours of the day, and stopping eating after dark. Additionally, a healthier circadian rhythm may lead to a healthier body, and much of that lies in reducing stress. 

You can read more about correcting the circadian rhythm by reading my article; Stress Impacts Your Emotional and Physical Health – Here is How, and How to Fix It.

How to Apply Chrononutrition

For now, here are some ways you can apply the concepts of chrononutrition in your own life; 

Time-restricted eating: Consume your meals within a specific time frame each day. The simplest way to apply this would be to eat within daylight hours, or ensure you eat breakfast, and then dinner at least 3 hours before you go to bed (without snacking afterwards!). 

Fasting: Intermittent fasting or other fasting patterns can help regulate eating within a set window. For women it is suggested that a 9-hour window is better than an 8-hour window, and I would avoid fasting at all in the week leading up to your period. 

Note, this is not to be mistaken for not eating, in order to lose weight, which most often leads to a massive post-work binge. 

Meal timing and regularity: See if you can eat your meals on a kind of schedule, like breakfast at 7:30, lunch at 1pm, and dinner by 7pm. This can help reduce snacking and improve energy levels. 

I hope you found this article insightful, and know that everything I suggest in my articles are concepts I have applied to my clients time and time again, and with great success!

If you’re a bit of a nerd like me, feel free to check out this comprehensive article on chrononutrition; https://pmc.ncbi.nlm.nih.gov/articles/PMC9916946/

Jen X