Women should avoid prolonging their morning fast (skipping breakfast) and instead eat earlier in the morning to align their food intake with their biological clock and improve sleep quality.

noli's read

The idea that synchronizing meals with one's biological clock promotes restorative sleep rests on solid scientific foundations, notably illustrated by a research review conducted by Chellappa et al. in *Sleep Medicine Reviews* (2024), which highlights biological sex differences regarding circadian rhythm. Observational studies also associate skipping breakfast with lower quality or shorter duration of sleep. Nevertheless, the claim that delaying the first meal systematically deteriorates sleep for women must be nuanced. Indeed, a systematic review of randomized clinical trials (RCTs) published in *Frontiers* (2024) reveals that restricting one's feeding window generally has no negative impact or marked benefit on objective sleep quality in adults. The hormonal mechanisms proposed by the creator rely primarily on mechanistic data and expert opinions, but still lack robust clinical validation in active women. Experimenting with the time of one's first meal to observe its impact on one's own well-being and nocturnal rest remains, however, a highly relevant approach to self-awareness.

the sources

1. 1Sievert K et al. 2019
2. 2Yoshitake R, Park I, Ogata H, Omi N. 2023