Every 25-year-old trainer will come for me for this. I’m sharing it anyway. They’ll tell you meal timing doesn’t matter. Just eat in a deficit. A calorie is a calorie. That works for a 25-year-old metabolism. After 40, with melatonin rising at night and insulin sensitivity dropping after dark, it’s backwards. I’m 49. I eat more than women half my age and I sleep through the night without trying. Not because my estrogen is perfect. Because I run my evenings around my hormones. Here are the 5 controversial things I do every evening: 1. I’m asleep by 10pm, strict. Earlier sleep means more deep sleep, the stage where growth hormone is released and your body repairs. It also means lower waking cortisol and steadier morning blood sugar. 2. I stop eating by 7pm. Late food keeps your core temperature and blood sugar up when both should be falling for sleep. Melatonin also suppresses insulin at night, so the same meal spikes you higher than at noon (PMC9889728). 3. I don’t snack aft...