"The worst habit for energy levels might surprise you. According to Dr. Mary Valvano, a physician from BetterNowMD, it's eating your biggest meal at the end of the day. "The adage 'eat breakfast like a king, lunch like a prince, and supper like a pauper' is actually based in biology," she said. "Cells in our body metabolize food differently based on the time of day. Eating the same meal at 8 a.m. versus 6 p.m. can affect our body's ability to use it for energy.""
"By eating more at the beginning of the day versus the end, you may find that you have a lot more energy throughout the day. That sounds like a pretty simple fix, right? A big part of the reason eating a big meal at night is so problematic for energy levels is that it disrupts our sleep. According to Valvano, big, late-night meals mess with our body's natural circadian rhythm. That makes it harder to get quality rest."
Eating the largest meal late in the day impairs blood sugar control and reduces the body's ability to extract energy from subsequent meals. Cells metabolize food differently across the day, so consuming more calories earlier supports better daytime energy. Large, late-night meals disrupt circadian rhythms and make it harder to achieve quality, deep sleep, which directly drains energy. Prioritizing a bigger breakfast and lunch, limiting evening caloric intake, and obtaining seven to nine hours of restorative sleep help maintain steady energy levels and improve overall daytime alertness.
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