New meal timing strategies could boost energy and longevity

Experts are sharing new advice on how to structure meals for better health. Researchers suggest adjusting eating times and food choices to improve energy and longevity. Their recommendations focus on when to eat—and what to avoid—during the day. Valter Longo, who leads the Longevity Institute at the University of Southern California, proposes skipping lunch on weekdays. Instead, he recommends a late breakfast around 11 am, followed by a light afternoon snack. This approach aims to extend fasting periods without drastic changes.

Adam Collins, a nutrition expert at the University of Surrey, supports spacing meals further apart. He advises leaving at least four hours between eating sessions. For those who skip breakfast, he still recommends keeping all meals within a 10- to 12-hour window.

Rupy Aujla, a doctor and author, highlights the importance of food choices at lunchtime. He suggests avoiding refined carbohydrates, which can lead to post-lunch tiredness. His advice focuses on maintaining steady energy levels throughout the day. The suggestions offer flexible ways to adjust eating habits. Longer gaps between meals and mindful food choices may help with energy and long-term health. These small changes could make a noticeable difference in daily routines.