WHY IS IT IMPORTANT TO EAT DURING DAYLIGHT?     

Eating during daylight hours aligns with the body's natural biological rhythms, known as the circadian rhythm, which influences various physiological processes, including digestion, metabolism, and energy use. Here are some reasons why eating during daylight is important:

1. Synchronization with Circadian Rhythms

• Biological Clock: The circadian rhythm governs hormone production, including those that regulate hunger, insulin sensitivity, and digestion.
• Optimal Metabolism: The body metabolizes food more efficiently during the day, especially in the morning and early afternoon, when insulin sensitivity is higher.

2. Better Blood Sugar Control

• Eating during daylight helps maintain stable blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes.
• Late-night eating can lead to higher blood sugar spikes due to reduced insulin effectiveness in the evening.

3. Improved Digestion

• Digestive enzymes and gut motility are more active during the day. Eating late at night can overwhelm the digestive system, leading to issues like acid reflux or indigestion.

4. Weight Management

• Daylight eating supports weight control because:
• Calories consumed earlier in the day are more likely to be burned for energy.
• Late-night eating is often associated with overeating or choosing unhealthy snacks.

5. Enhanced Sleep Quality

• Eating late at night can disrupt sleep by:
• Interfering with melatonin production.
• Causing discomfort or energy spikes that hinder relaxation.
• A better sleep-wake cycle is maintained when meals are confined to daylight hours.

6. Hormonal Regulation

• Leptin and Ghrelin: These hunger-related hormones are influenced by meal timing. Daytime eating helps regulate these hormones, reducing the likelihood of late-night cravings or overeating.
• Cortisol Levels: Cortisol, a hormone linked to energy and stress, peaks in the morning. Eating early aligns with this natural energy boost.

7. Promotes Fasting Benefits

• Limiting eating to daylight hours aligns with time-restricted eating (TRE), a form of intermittent fasting that supports weight loss, metabolic health, and longevity.

Practical Tips for Daylight Eating

1. Start Early: Have breakfast within 1–2 hours of waking to kickstart metabolism.
2. Avoid Late-Night Meals: Try to finish your last meal at least 2–3 hours before bedtime.
3. Meal Timing: Spread meals evenly throughout the day to maintain energy and prevent overeating later.
4. Cultural Adaptation: Consider seasonal changes in daylight hours and adjust meal timings accordingly.

Note:

Ideal time to eat:  7 a.m. - 7 p.m.

Ideal time to fast: 7 p.m. - 7 a.m. (latest by 8 p.m.)