To balance hormones (cortisol, ghrelin, and leptin), avoid late-day cravings, and optimize sleep, it is recommended that women eat within the hour after waking rather than practicing morning intermittent fasting.

noli's read

The idea that breakfast helps regulate stress hormones is supported by credible data: an observational study by Megan Witbracht (2015) shows that women who habitually skip this meal exhibit a disrupted cortisol rhythm and higher levels throughout the day. Furthermore, a meta-analysis by Y. Nakamura (2016) confirms that prolonged food deprivation temporarily increases the production of this hormone. A systematic review by C. Chawla (2021) also supports that chrononutrition, or aligning meals with the internal biological clock, promotes better regulation of hunger (ghrelin) and satiety (leptin) hormones. However, the assertion that one must eat precisely within 60 minutes of waking is based on expert opinion and lacks solid clinical evidence to validate such a strict window. Finally, attributing the 4 p.m. energy slump and nighttime compulsions solely to delaying the morning meal is an exaggeration, as the day's balance depends on many other factors such as nutrient quality and hydration.

the sources

1. 1Sievert K et al. 2019
2. 2Cioffi I, Evangelista A, Ponzo V, et al. 2018
3. 3Lowe DA, Wu N, Rohdin-Bibby L, et al. 2020
4. 4Liu D, Huang Y, Huang C, et al. 2022
5. 5Jamshed H, Steger FL, Bryan DR, et al. 2022