I’m adamant about finishing my last meal around 7/7:30 PM.
The earlier, the better.
This intervention alone will create incredible health improvements across the board because it’s a perfect example of the 80/20 principle.
Why is it powerful?
Because it enhances the quality of your sleep and maintains an aligned circadian rhythm.
Common Symptoms From Breaking The 7 PM Rule
Eating late at night creates an ungodly number of symptoms people currently struggle with, especially in first world countries.
Here’s what we’re talking about:
Acid reflux
Feeling groggy in the morning (like you got hit by a semi truck)
Sudden weight gain (especially visceral fat)
Brain fog
Poor quality sleep
Digestive troubles
Higher risk of all chronic disease
The list is endless.
The Importance of Circadian Biology
Circadian biology states our physiology follows a diurnal rhythm.
Awake during the day.
Asleep during the night.
If the body is meant to prepare for rest after sunset, do you think it’s ready to digest a large meal?
Of course not.
WHEN you eat plays a key role in health and disease.
It makes all the difference.
Every cell in your body is sensitive to your daily behaviors in relationship to the circadian rhythm. If you chronically push your body through the stress of late night meals, it’s bound to bite you on the ass.
When your biological clocks are out of sync with the environment, your health is negatively affected. Late night meals disrupt your:
Biological rhythm
Metabolism
Blood sugar response
Mitochondrial function
You must get this aspect of your lifestyle right.
The circadian system prepares the body to be more efficient at the following earlier in the day such as digestion, absorption, metabolizing of food.
Here’s an example:
Insulin sensitivity is greater in the morning while melatonin at night reduces it.
Let’s cover some notable points below.
The likelihood that you gain more body & visceral fat increases
It’s an association, but fat gain makes sense when you learn that melatonin reduces insulin sensitivity. It doesn’t take a genius to figure it out.
Increased risk for metabolic syndrome
Night time eating is a risk factor for metabolic syndrome and obesity.
Again, it falls in line with the same idea above.
Increased risk of developing acid reflux
When your body prepares for bed, it naturally closes the valve between your esophagus and stomach.
But.. when you eat, that valve stays open when it shouldn’t be, leading to many cases of acid reflux. I’ve come across a lot of people who have fixed their acid reflux altogether just by following the 7 PM rule.
Does Food Quality Matter?
Late night meals are a great way to pack on body fat, especially visceral fat.
But here’s the part where I think it can get controversial.
I’m a believer that food quality doesn’t matter in this discussion.
Late night eating, regardless of food options, adds stress to the body and disrupts the circadian rhythm. Processed junk at night is a disaster, but even nutrient dense options pose an issue because the body wants to rest, not digest.
Test it for yourself.
I’m shocked by how many people eat huge meals right before they go to bed.
Whenever I personally go against the 7 PM rule, I notice a dramatic worsening of the following metrics:
Sleep quality (both REM & deep)
HRV
Resting heart rate
Readiness for training the next day
Brain fog & mental function
Chronic inflammation
I created The 80/20 Health System to help men improve every aspect of their health in a fraction of the time using the Pareto principle.
Sleep
Hydration
Nutrition
Movement/Training
Supplementation
All designed to give you the tools which will last you a lifetime.
Let’s talk here and see if I can help you achieve your health goals.
Much love,
Zaid