Why Meal Timing Matters More Than Just Intermittent Fasting

August 16, 2024

Rethinking the fasting trend—and tuning in to your body’s natural rhythm.

Intermittent fasting has become the golden rule in wellness circles. From 16-hour fasts to 24-hour resets, the pressure to push fasting windows longer and harder is everywhere. But after decades of experience—both personally and professionally—I’ve taken a different path.

I’ve shortened my daily fast to a gentler 12–13 hours and shifted focus to something far more sustainable: eating in sync with my body’s natural rhythms. Instead of chasing extreme fasting, I now use intentional block fasting just once or twice a year to support longevity—while focusing daily on a steady rhythm of fuelling well during the day and resting overnight.

Why Meal Timing Matters More Than the Fasting Window

While fasting offers benefits, many people are missing the bigger picture: meal timing. It’s not just about when you stop eating—what truly matters is when you start, how your meals align with your body’s circadian rhythms, and the consistency of that timing.

Circadian Rhythms and Metabolic Health

Our bodies operate on a 24-hour clock. These circadian rhythms regulate sleep, digestion, hormone production, and metabolism. Your body’s internal clocks—yes, even in your liver and pancreas—are wired to respond to light, movement, and food. When we eat in harmony with these rhythms, our metabolism works better, blood sugar stabilises, and energy is more consistent.

Disrupting this rhythm—through erratic eating, late-night snacking, or skipping meals—can lead to fatigue, hormone imbalances, and difficulty managing weight.

Science Spotlight: Research from the Rowett Institute and others confirms that eating out of sync with our biological clock—especially late in the evening—negatively impacts blood sugar, insulin, and digestion.

Menopause, Meal Timing & Moderation

For women in midlife, aggressive fasting can backfire. Menopause brings hormonal shifts that make the body more sensitive to stress—including the physiological stress of prolonged fasting. Elevated cortisol, reduced thyroid function, and muscle loss can all be unintended consequences of over-fasting.

Instead, a moderate and rhythmic approach—like the one I use in The Lean Routine—can support your energy, mood, muscle tone, and weight regulation far more effectively.

“At 50, I swear by this exact routine for maintaining my health, shape and vitality. It’s about tuning into your body—not punishing it.”

My Daily Rhythm-Based Schedule (And Why It Works)

This isn’t about rigid rules—it’s about consistency and alignment. Here's the structure I follow, designed to work with my body, not against it:

🕕 6:30–7:30 AM – Wake Up & Hydrate
Cortisol is naturally high—ideal for hydration and light movement. I start with water, herbal tea, or black coffee and aim for morning light exposure.

🏃♀️ 7:30–8:30 AM – Movement Window
A fasted walk or gentle strength session improves fat metabolism and energy levels.

🍳 8:30–9:00 AM – Breakfast
A protein-rich, fibre-filled meal supports satiety, muscle maintenance, and blood sugar balance.

🥗 12:00–1:00 PM – Lunch (Main Meal)
Digestion is most efficient mid-day. I make this my largest, most balanced meal.

🥦 5:30–7:00 PM – Dinner (Smaller, Earlier Meal)
Keeping dinner light and early ensures overnight digestive rest without the need for extreme fasting.

🌙 7:00 PM Onwards – Digest & Unwind
Gentle movement like a walk or stretching, followed by a consistent sleep routine, completes the rhythm.

Block Fasting for Longevity—Without Daily Stress

Rather than fasting every day for longer and longer windows, I’ve found more benefit in seasonal fasting-mimicking protocols a couple of times a year. These give the body time for deep repair and cellular rejuvenation, without compromising energy, hormones, or daily wellbeing.

This Is Exactly What We Do in The Lean Routine

If you're tired of extreme plans that leave you drained and frustrated, The Lean Routine offers something different: a proven, science-backed structure that helps you reclaim your shape and energy through small, sustainable changes.

Inside the 8-week programme, we use: