Breakfast IS the Most Important Meal of the Day

The human body has evolved to operate according to the 24 hour day/night cycle. Your entire metabolism, your skin, your cells, your mitochondria, they are LIGHT sensitive. There are literally cells in your body that operate on a circadian clock, (they are called circadian cells).

Circadian rhythm is a REAL pattern. Your eating, sex hormones, gut health, brain health, immune system health. everything health is dependent upon routine sunlight exposure.

The reason people get depressed in sunless climates is partly attributable to disregulation of the circadian cycle and the downstream effects it has on brain function.

Exposure to sunlight is important for health, if that point isnt obvious to you.

Because of this circadian cycle, your body's metabolism is in a state of fluctuation throughout the day. Your body is at its highest "fat burning" state in the morning, and insulin sensitivity is at its peak, and this declines throughout the day

Your metabolism DOES slow down by days end, because your body is priming itself to sleep

In multiple studies, eating later at night is more likely to lead to weight gain than eating early in the day. This makes sense in light of the above factors

-In studies are where calories were exactly the same for both groups, the people who ate more of their calories in the morning reported less hunger than those who ate more of their calories at night. To emphasize, both groups ate the exact same amount of food and lost bodyfat. The TIMING was different

What does all this add up to?

When you eat DOES matter

And the "myth" of eating late at night making you fat, it is directionally accurate.

Eating later a night does correlate with obesity and disregulated metabolism.

What then is the best eating schedule for Humans?

The "best" way relative to how the human body operates in accordance with the sun and the moon and based upon robust scientific research, biology, and thousands of years of human history is the following

-A large breakfast
-A moderate to midday meal (lunch)
-A light to moderate dinner

The caloric distribution would be something like 50%-30%-20%. Or 40-30-30. The exact percentages are important, only that the biggest meal calorically should be breakfast.

A King-Prince-Pauper eating schedule as some call it.

Yes, Breakfast IS the Most Important Meal of the Day

No doubt someone may ask

But wuttabout Intermittent fasting?!??!?!?

What about it? Time Restricted Eating (TDE) as its called in the medical literature is useful. Its been increasingly studied the past 10 years, and lots of positive research has emerged that limiting the eating window each day (whether its skipping breakfast, or skipping dinner), it can lead to fat loss, provided calories are controlled.

But the effects are not magic. The basic mechanism is still calorie restriction, changes in food choice, and changes in overall eating behavior.

Fasting is useful, but not necessary

If you want to eat in accordance with your biology, you should be eating breakfast.

A good breakfast consists of protein (as all meals should), and carbohydrates.

The best time to eat carbohydrates is the morning, when insulin sensitivity is highest.

Everything in Biology is Connected

So get some sunlight, go outside, walk more, restore your sleep, lift weights, get rid of all of your stupid shitty friends, limit your bluelight exposure, sprint somehow, eat real food, and don't work against your own biology by ignoring all of these things.