Metabolic Jet Lag: Expert Advice on Circadian Eating and Meal Timing

Disruptions to summer schedules, particularly late-night meals, can result in what is termed 'metabolic jet lag,' where there is a mismatch between the body's internal clock and eating habits. Dietitian Samia Rhalem cautions that such irregular eating patterns may contribute to weight gain, fluctuating blood sugar levels, increased cholesterol, digestive issues, and lower energy levels. Gynecologist Dr. Isabel Castaño notes that staying up late can interfere with hormones like melatonin and cortisol, which in turn impacts insulin sensitivity and the appetite-regulating hormones leptin and ghrelin. Nutritionist Meritxell Massons suggests adopting time-restricted eating (TRE) to realign the biological clock, recommending that most calories be consumed before 3 p.m., avoiding meals after 10 p.m., and sticking to regular meal times. She also emphasizes the importance of not skipping breakfast and suggests lighter dinners for better digestion.