The Daily “Food Clock” to Follow as It Can Optimize Your Overall Health and Longevity

Your eating habits play a crucial role in your overall health and well-being, and when you eat can be just as important as what you eat. The concept of a food clock refers to aligning your meal with your body’s natural circadian rhythms, helping to optimize digestion, energy levels and metabolic processes.

By following a strategic food clock, you can improve your health, improve your energy levels, and potentially extend your longevity.

Clinical nutrition and gut expert Surbhi Rajpoot recently shared her “scientific” analysis of what an eating clock should look like throughout the day. She notes that “this daily food clock integrates the body’s natural circadian rhythm with intermittent fasting to optimize health, performance and longevity.” Read on to get all his tips.

There are 5 steps to this “meal timing cheat sheet”:

1. ⁠Morning (6 a.m.-9 a.m.)

• 6:00 a.m.: increase in cortisol

Cortisol, the “stress hormone,” begins to increase early in the morning to wake the body and increase alertness.

• 8 a.m. to 9 a.m.: cortisol peak

Cortisol reaches its highest level shortly after waking up, improving focus and energy. Eating during this time is not ideal because cortisol can temporarily suppress digestion and increase blood sugar levels.

2.⁠ ⁠Late morning (9 a.m.-12 p.m.)

• 9 a.m.: highest testosterone level

Testosterone peaks in the morning, supporting muscle synthesis and metabolic function. Eating after this time optimizes nutrient absorption for muscle repair.

• 10:00 – 11:00 a.m.: Optimal timing for caffeine

Delaying caffeine until after cortisol peaks (~10 a.m.) avoids overstimulation and dependence.

• 10:00 – 00:00: highest insulin sensitivity

Insulin sensitivity peaks late in the morning, making it the ideal time for the first meal because the body uses glucose efficiently and stores less fat.

3.⁠ ⁠Afternoon (2 p.m.-6 p.m.)

• 2:00 p.m. – 5:00 p.m.: best physical performance

Physical strength, coordination, and reaction time peak during this window, making it ideal for exercise.

• 5:00 p.m. – 6:00 p.m.: Insulin sensitivity returns

A second eating window is supported here, aligning with the body’s ability to manage blood sugar levels well in the evening.

4.⁠ ⁠Evening (6 p.m.-9 p.m.)

• 6:00 p.m. – 7:00 p.m.: highest blood pressure

Blood pressure naturally peaks, making it easier to deliver nutrients to cells after the last meal. Eating after this time can disrupt circadian alignment.

• 9 p.m.: melatonin secretion begins

Melatonin, the sleep hormone, begins to increase. Eating late can interfere with melatonin production and the onset of restful sleep.

5.⁠ ⁠Night (10:00 p.m.-2:00 a.m.)

• 10 p.m.-11 p.m.: Insulin resistance. Avoid eating late at night.

• 1:00 a.m. to 2:00 a.m.: Secretion of growth hormone. These peak during deep sleep, promoting recovery.

The essentials

Following these tips, such as delaying your first meal until late in the morning, eating at times of peak insulin sensitivity, and avoiding late-night snacks, can help improve metabolic function and overall health.

However, it is important to remember that every individual is different. Factors such as medical conditions, lifestyle and personal goals can affect how well a specific food clock works for you. Consult your doctor before making any significant changes to your eating habits.