Many people are chronically jet-lagged by their fork.

If you pay attention to what you eat but not when, you dont have a healthy diet....

Every meal is an endocrine signal. It moves your cortisol curve, suppresses melatonin and tells your suprachiasmatic nucleus what time it is.

Feed it at the wrong hours consistently and your circadian architecture fractures. Eat late, your body stays in an anabolic loading state, driving insulin resistance and supporting weight gain.
Higher meal frequency compounds this, independent of total caloric intake.

Three guidelines:
- eating window of 12 hours or less
- stop eating 3 hours before bed
- low meal frequency

Not because of calories. Because your physiology has a schedule.