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April 20, 2026
Nils Behrens
Not only what you eat, but when you eat affects aging. Health expert Nils Behrens explains how the right eating rhythm can measurably improve your health.
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Not only what you eat determines your health - but also when. New study data shows: Meal times measurably affect biological aging. But simple rules fall short. The right rhythm is crucial.
In the Healthwise podcast discussion, one thing becomes clear again and again: Health rarely arises from individual measures - but from patterns. This is exactly where current research on so-called chrono-nutrition comes in. It examines how strongly our internal clock affects metabolism, cell aging, and organ function.
A current analysis based on over 14,000 adults from the NHANES database, published in npj Science of Food, shows a clear connection between meal times and biological aging. This was measured via various organ markers, including those for the heart, liver, and the overall organism.
Important for classification: The study shows correlations – not causality. I cannot confirm that late meals directly cause faster aging. However, what is very clear: The rhythm of your diet is a relevant factor.
A central result: People whose last meal was before 9 PM showed, on average, more favorable biological age markers than those who ate later.
Especially interesting:
This difference already shows how complex the system is. There is no 'one perfect time,' but rather an interplay of various biological processes.
The explanation behind this is plausible and well-documented: Our metabolism follows a circadian rhythm. Insulin sensitivity, enzyme activity, and cell repair are regulated differently during the day than in the evening.
Nils Behrens is the host of the health podcast HEALTHWISE and Strategic Brand Partner at Sunday Natural. Previously, for over 12 years, he was the face of the Lanserhof Group as Chief Marketing Officer and host of the successful Forever Young podcast. In over 350 expert interviews, he explored ways to lead a longer and fitter life.
Another exciting point: The timing of the first meal also plays a role. Late morning eating was associated with less favorable aging markers in the study.
The background: The first meal essentially 'starts' the metabolic day. Delaying this start can influence the entire metabolic rhythm.
However, this doesn't automatically mean that everyone should eat breakfast.
Scientifically speaking, I cannot confirm that breakfast is necessary for everyone. The data merely shows that extremely late eating is unfavorably associated.
A third relevant factor: the length of the daily eating window.
People with very long eating phases of over 16 hours per day showed, on average, less favorable values. This argues against the classic 'snacking all day' model.
At the same time, it is often misunderstood:
Intermittent fasting is not an end in itself. A 16/8 model can be sensible – but only if it fits the individual biorhythm.
Especially in the health-wise context, it repeatedly shows: What works for one person can cause stress for another – and thus have the opposite effect.
A crucial point of the study: The effects were not the same for everyone.
They varied depending on:
This is perhaps the most important longevity insight: There is no universal dietary clock.
In other words, the biggest mistake is not 'eating too late' – but blindly following rules that don't fit your own system.
When interpreting the data objectively and evidence-based, three pragmatic guidelines emerge:
1. Avoid consistently eating very late meals
A dinner significantly after 9 PM is likely metabolically unfavorable.
2. Structure your eating rhythm consciously
A clearly defined eating window seems more advantageous than constant snacking.
3. Think in patterns, not rules
Your body reacts individually. Chrono-nutrition is not a dogma, but a tool.
The Healthwise podcast repeatedly shows: Longevity is not an extreme program, but an intelligent interplay.
Meal times are not an isolated hack, but a building block in the larger system of sleep, exercise, stress regulation, and social integration.
Or, put differently:
You don't have to eat perfectly – but living in the right rhythm could be one of the most underrated levers for a long, healthy life.
You can find all columns by Nils Behrens here!
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