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WHY THE TIMING OF OUR EATING AND MOVING MATTERS

July 29, 2021 16 Comments

No sooner have we mastered exercise and eating – by which I mean we’re eating the rainbow, walking daily and lifting a few weights – than those pesky scientists discover it’s timing that matters.

OK I exaggerate. But recent studies suggest that when we move is almost as important as how we move, with new studies finding the same applies to our eating. Optimising the timing of our meals and movement is known as chrono-nutrition and chrono-exercise, and scientists are only just beginning to unravel why this matters.

At the Age-Well Project we don’t like to make our lives any more complicated than they already are. So today I’ll cover a couple of reports with two easy-to-make tweaks to our daily lives that could make a significant difference to our healthspan and our wellbeing.

Let’s start with our consumption of protein.  We’ve written before about the need for more protein as we grow older.  Protein is vital for cellular growth and for muscle building. However, a new report suggests that protein has a much greater impact on our muscles if we consume it earlier in the day.  We know this goes against our cultural grain – many of us eat a carb-heavy breakfast (toast, porridge, cereal, croissant) and a light lunch (soup, salad and bread is a favourite of ours) and then a protein-rich supper. The evening meal is often when we eat with family or friends, typically lavishing more care and expense on this meal than on any other.

But new research suggests we might want to re-think this. Protein metabolism is affected by our internal biological clock (also known as our circadian rhythms), which means we digest and absorb it more effectively at certain times of the day.  And it turns out that – if we want to improve the size and functionality of our muscles – breakfast or earlier in the day is the best time to consume protein.

And for anyone who thinks muscle doesn’t matter, let me refer you to earlier posts where we’ve reported on the role of muscle in maintaining everything from eye health to mental health.  Muscle is not just for body builders: indeed muscle is more important that we ever knew. But here’s the thing – from the age of 30 our muscles go into decline, losing 3-5% each decade.  The older we get, the more we must pay attention to our muscles.

In a study published last week, researchers found that morning consumption of protein lead to better performing muscles in mice. They then replicated the study on sixty women aged 65 and over. The women adjusted their protein intake so that it was consumed at breakfast rather than in the evening. Hey presto! Their muscle size and function improved!

According to Professor Shibata who led the studies “Protein-rich diet at an early phase of the daily active period, that is at breakfast, is important to maintain skeletal muscle health and enhance muscle volume and grip strength.”

Grip strength, incidentally, is one of the biomarkers of our overall health and a test regularly used by doctors to check how well we’re aging.

Prof. Shibata added, “For humans, in general, the protein intake at breakfast averages about 15 grams, which is less than what we consume at dinner, which is roughly 28 grams. Our findings strongly support changing this norm and consuming more protein at breakfast or morning snacking time.” Incidentally 28 grams of protein equates to 2 large eggs.

This has thrown us into a bit of a quandary: Susan and I both favour a version of intermittent fasting that involves a long overnight fast.  But am I making changes as a result? Yes I am. I’m shifting my evening protein to my early lunch.  There’s a second compelling reason for this – and it’s to do with sleep.

Professor Andrew Huberman, one of my favourite neuroscientists, says we sleep better when we eat more carbs at our evening meal.  In order to have a long overnight fast he doesn’t eat breakfast, but he eats plenty of protein at lunch and then plenty of carbs in the evening to ensure a solid night of sleep.

Of course, we’re all different.  But in terms of evolution it makes sense that we metabolise protein more efficiently in the earlier part of the day.  To quote the pioneering geneticist, Theodosius Dobzhansky, ‘nothing in biology makes sense except in the light of evolution.’ And we evolved to hunt, forage and move with the sun.  Besides, at night our brain and body are busy doing other things (of which, more in the autumn).

So how about movement? Well, it turns out that when we move can have benefits too.

During lockdown, without a social life to accommodate and with no desire to look at a screen after a day’s work on my laptop, I began taking evening walks. I’d been inspired by my lengthy investigations into the historical habits of walking women.  To my surprise I’d found that women routinely walked after dark.  The Scottish walker and writer, Nan Shepherd, called them her ‘night prowls’; the Welsh painter Gwen John believed she came most fully to life on her nocturnal saunters; the Australian-born writer Clara Vyvyan wrote lyrically about her evening walks beside the River Thames; Dorothy Wordsworth, 200 years back, wrote ‘I am particularly fond of a moonlight or twilight walk.’  Every woman, it seemed, had been out strolling at night.

No television. No Netflix. No surprise really. So I began researching the benefits of walking after eating, with a special interest in walking after supper. And it turned out that short after-dinner promenading (nothing more vigorous please) brings many, many benefits. It reduces gas, bloating and constipation. It aids, eases and stimulates our digestion, ensuring efficient delivery of nutrients round our bodies.

After-supper strolls boost heart health (as any movement does) but they also reduce blood sugar spikes that accompany large meals. Several studies found that a gentle walk after eating helps regulate blood glucose levels, making it particularly effective for anyone with Diabetes (type 1 or 2).

Lastly, by exposing ourselves to darkness we encourage our body to begin producing the melatonin necessary for good sleep.  We talked on our recent webinar about the importance of morning light to set our circadian rhythms.  But walking after supper, as the light drains from the sky, sends an equally powerful message: time for sleep! Studies show that walks taken later in the day increase the amount of slow-wave (deep) sleep that is particularly necessary for cellular rejuvenation and for protecting against Alzheimer’s.

As ever, listen to your own body.  If you feel discomfort, wait for a bit. And remember this is a gentle amble not a power walk.

Put your safety first: choose a safe route or take a friend, and make sure you can be seen by any cars (I wear a head-torch in the country and stick to well-lit streets in the city).

If anyone fancies some vicarious strolling around the world, I’ll be talking about Windswept Women and my routes in Scotland, France, the Alps, Texas and New Mexico, at the world’s most famous travel bookshop (Stanford’s in London’s Covent Garden) on 4th August at 6.30. Tickets available here, and each one includes a glass of wine or soft drink, and is fully redeemable against the price of the book (which I’ll be signing In Real Life). It would be lovely to see you there!

I’ll leave you with one further report from the American Academy of Neurology published last week that found older people who read, write letters and play games can delay Alzheimer’s by five years. If, like Susan and I, you’re having a staycation, why not treat yourself to a new game, a few books and some new letterhead or a new pen? I can’t think of a nicer way of staving off dementia! You can read more here.

We’re offline for August, but back in September with lots more news and recipes. Have a wonderful summer…

Annabel

PS pictured above is the perfect breakfast of probiotics and protein, and you can find the recipe here (add a second egg for extra protein).  Or try our courgette frittata or chia seed pudding.

  • Meal Types: Breakfast
  • Conditions: Constipation, Diabetes, Insomnia
« ALZHEIMERS: THE LATEST RESEARCH YOU NEED TO KNOW
IS IT ACTUALLY POSSIBLE TO REVERSE AGEING? »

Comments

  1. Rose F says

    July 29, 2021 at 8:26 am

    V interesting, thank you. But surely two large eggs = 14 grams of protein, not 28?

    Reply
    • Annabel Streets says

      July 29, 2021 at 8:13 pm

      You may be right. My source said 2 eggs was 28g but I agree that sounds a lot! I’ll check again …

      Reply
      • EA Stewart says

        July 31, 2021 at 3:36 pm

        Hi! I enjoyed reading your article and learning about the study. I am a registered dietitian and, as Rose pointed out, 2 eggs provide 12-14 grams of protein. I too do IF and eat my first meal at 11 am. I try and get 25-30 g of protein and tend to eat more carbs at night, as the researchers suggest. Glad to know I’m in the right track. Cheers!

        Reply
        • Annabel Streets says

          August 3, 2021 at 3:15 pm

          Thanks for that, and for your kind words… we would be fascinated to know how you get 25-30 g of protein mid morning?

          Reply
  2. Elizabeth Mason Moses says

    July 29, 2021 at 10:22 am

    Try not to eat after dark, though! That’s what I’d add to this great info. I’ve been doing the am protein and pm carbs for many years!

    Reply
    • Annabel Streets says

      July 29, 2021 at 8:12 pm

      That’s a great tip – thank you for sharing. Delighted you are one step ahead of the scientists!

      Reply
  3. Annemarie Maitri says

    July 29, 2021 at 1:21 pm

    I discovered you through my good friend Joanne who owns Mystery to Me, a lovely bookstore in Madison, WI. She shared an advanced reader copy of Windswept thinking I would enjoy it. I walked back into the shop a few days later and declared, “You know me so well!” Windswept resonated with me on so many levels. As a woman who just turned 50, who has a master degree in Gerontology and has been known to escape alone on walking trips throughout my life. I felt at home in your book. Of course, I wanted to know more about you and your work and was happy to discover your site. I look forward to your blog posts, reading more of your work and relish in the information you communicate with all of us. Thank you for sharing your talents. You are very inspiring! Have a beautiful day! -Annemarie Maitri

    Reply
    • Annabel Streets says

      July 29, 2021 at 8:11 pm

      Thank you so much, Annemarie, that is just wonderful to hear! I’m so glad you enjoyed Windswept and that you’ve now discovered the agewellproject.com. With a Masters in Gerontology, I’m sure you have lots to share with our readers! Meanwhile I’ve logged Mystery to Me (marvellous name) and hope to visit as soon as I get back to the US! Annabel

      Reply
  4. John Holden says

    October 13, 2021 at 3:33 pm

    Interesting about evening walking. About 40 years I received this advice from a Sri Lankan farmer in a small village outside Galle: ” After lunch rest awhile, after supper walk a mile.” It’s always stuck with me, and I’ve often acted on it.

    Reply
    • Annabel Streets says

      October 15, 2021 at 5:31 pm

      Oh I love this – I’d love to borrow it. A wonderful piece of perfectly rhyming advice! Thank you for sharing…

      Reply
  5. D. Boon says

    October 21, 2022 at 10:51 am

    Hi,
    I have always avoided eggs as I thought they caused constipation, which is a significant problem for me. I would like them well enough for a morning intake of protein, as apposed to meat or fish were I not afraid of the side effects. Do you know anything about this and if it is a common problem, what are the best alternatives for protein at breakfast? I have always done it the other way around with carbs at breakfast but with your recent posts, I want to try to change, I am 66 years old and living in Spain and now very conscious of muscle wastage though I do Flamenco dancing and Pilates twice a week as well as some, though probably not enough walking in between.

    Love your posts

    Reply
    • Susan Saunders says

      October 24, 2022 at 9:38 am

      Thanks so much Doreen. Yes it is quite a common problem, but we do love eggs! Does the problem still occur if you have plenty of fibre, and fluid, with your eggs? I really like well-soaked chia seeds for breakfast as they provide fibre, protein and healthy fats, Greek yoghurt also has protein and good fat. Have you tried this recipe – https://agewellproject.com/fewer-wrinkles-yes-please-and-chia-seed-parfait/ – it says coconut yoghurt but Greek will have more protein.

      I love the idea of flamenco dancing – fantastic exercise and huge fun I’m sure!

      Susan

      Reply
      • D Boon says

        October 24, 2022 at 11:06 am

        Thank so much Susan, I will definitely try that recipe. I do get plenty of fiber and fluid but still find eggs a big problem. Was also planning to try quinoa with nuts and seeds and fresh berries, I read that quinoa is very high in protein too.

        Reply
        • Susan Saunders says

          November 1, 2022 at 10:22 am

          Absolutely, and quinoa is a complete protein, meaning it contains all nine amino acids. Very few plant-based sources of protein do this

          Reply

Trackbacks

  1. How time and hormones impact weight gain and sleep as we age - The Age-Well Project says:
    October 21, 2022 at 9:06 am

    […] whole range of bodily processes from digestion to sleep, hormone activity and insulin sensitivity. Annabel wrote last year about how these rhythms dictate how we digest protein and the effectiveness … Now new research has revealed more information about how eating late at night runs counter to our […]

    Reply
  2. Time and Hormones impact weight and sleep | lorrie graham says:
    October 23, 2022 at 3:02 pm

    […] whole range of bodily processes from digestion to sleep, hormone activity and insulin sensitivity. Annabel wrote last year about how these rhythms dictate how we digest protein and the effectiveness … Now new research has revealed more information about how eating late at night runs counter to our […]

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Welcome to The Age-Well Project

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Look, we know not many people have round-the-clock Look, we know not many people have round-the-clock access to a sauna. But Susan found one in a hotel she was staying at recently, there’s one in our local gym and Annabel found plenty on her summer holiday in Finland. 

A growing number of studies attest to the longevity-enhancing benefits of routine forays into a sauna. Much of the research has been instigated in Finland where sauna (pronounced to rhyme with downer) has existed forever.

So how does sauna help us age well? The extreme heat activates heat shock proteins which researchers think can maintain the healthy functioning of our cells.  As we get older, the proteins in some of our cells start to misfold and collapse. They then clump together forming plaques, including the plaques thought to cause Alzheimer’s and dementia.

Heat shock proteins – triggered by a sauna stint and possibly by hot baths – appear to prevent the misfolding and collapsing of cellular proteins, as well as clearing out those that have already misfolded. Which is to say they keep our cells in good shape. 

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Obsessed with the smoked quinoa in this salad! You Obsessed with the smoked quinoa in this salad! You know we love a good grain and this one is particularly delicious. It’s from our friends @hodmedods and they very kindly gave us a discount code to share with you - it’s valid until the end of September. Code and recipe are on the blog - link in bio (it’s the blog post about reducing dementia risk) #prproduct #recipe #healthyrecipe #discountcode #wholegrains #quinoarecipes #womenover50 #over50 #over50health #postmenopause #over50andfit #dementiaprevention #alzheimers #brainhealth #cognition #agewell
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As working mums, we started looking for simple, science-backed ways to make the best of the second halves of our lives. We wanted to improve our own health and reduce our risk of the chronic conditions of ageing. When we started writing, Susan was caring for her mum, who had dementia, and Annabel has also faced challenges with her family’s health. 

Along the way, the blog became a best-selling book, The Age-Well Project, and further books have followed. You can find out more about us individually @annabelabbs and @susansaundershealth 

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