Nightowl vs Early Bird Concept

The Night Owl vs. Early Bird Food Fight

Ever pondered how your sleep routine could be the sneaky captain of your food choices? Join us as we explore this intriguing topic, which goes far beyond plain ol' calorie counting.

The Eternal Weight Loss Puzzle

In the world of nutrition, there's a classic face-off: is shedding those extra pounds merely a math game of "calories in versus calories out," or do the nitty-gritty details of food quality and macronutrient magic wield more influence in shaping our bodies by tweaking hormones, eating habits, and overall physique?

Recent research, as we've chatted about here on T Nation, tends to side with the latter. For instance, the squad that scores more protein generally says goodbye to excess fat and stays in tip-top shape. Then there are the early-morning munchers who kickstart their day with a protein-packed breakfast, leaving fewer spare tires around their waistlines. And let's not forget the gang that pays attention to when they chow down – they seem to squeeze more out of their workouts, even if the daily calorie tally remains unchanged.

As it turns out, the simple calorie math isn't as crystal clear as it sounds, much to the frustration of those who thought it was as simple as 1 + 1. Now, scientists are peeking into another peculiar aspect of this calorie caper: your sleep patterns.

Early Risers vs. Night Owls

Are you the type who greets the morning sun, already catching some z's early in the evening? Or do you resonate more with the night owl crowd, burning the midnight oil and playing tag with the snooze button until brunch? Well, it seems your sleep style might whisper some secrets about your munching preferences.

The Study

In Finland, a nifty study tracked the sleep habits and eating choices of 1,854 willing participants. They were like food detectives, trying to untangle the link between their internal body clocks (known as chronotypes) and meal decisions. These folks even went paparazzi on their meals, snapping photos of every dish.

The Scoop

The Early Bird or Time Flies

The "early birds," those who rise early and sleep early, turned out to be the health-conscious bunch. They consistently made smarter food choices. But when night owls ruled the roost, they often opted for less protein and more sugar during the day. As night descended (especially after 8 PM), they leaned towards less protein and more high-fat delights, all while battling more sleepless nights.

Though both groups wrapped up the day with a similar calorie total, researchers delivered a surprise: "Delayed energy and macronutrient intake timing for evening types with less favorable dietary patterns might put them at a higher risk of obesity and metabolic hiccups down the road."

They also gave a nod to a hidden gem: when you eat (not just what you eat) can jolt your metabolism, leaving total calorie intake and diet quality in the dust for a moment.

Self-Control and Breakfast

One theory, grounded in science, says self-control takes a nap as the day rolls on. This might explain why late-night snacks often turn into wild escapades. If you've ever woken up surrounded by empty beer cans and leftover snacks, you get the picture.

Another nugget of wisdom is that wolfing down a hearty, protein-packed breakfast sets you up for a day of better eating choices. Unfortunately, night owls often snooze through breakfast or can't be bothered to wake up early enough to whip one up, instead reaching for sugary drinks or coffee laced with sugar.

So, What's the Deal?

Whether you're naturally a morning person or a night owl, part of your daily rhythm is etched into your internal body clock. While some folks lean heavily in one direction, most of us hover somewhere in the middle, offering a tad more wiggle room.

Your lifestyle plays a part, too. Researchers noted that younger, single, and less active individuals tend to gravitate toward night owl territory. On the flip side, those in committed relationships, with demanding jobs, and those who pump iron tend to rise and shine in the morning. After all, they've got stuff to do and muscles in dire need of recovery after a grueling leg day.

Even if you're a die-hard night owl, a hearty breakfast jam-packed with protein can help rescue you from the calorie chaos that often strikes after dark. And if that's not in the cards, at least make those midnight snacks protein-rich, throw in some healthy fats, and dodge deep-fried, sugary traps.

For night owls determined to join the early bird club, a sleep aid that ushers in deeper, restorative sleep might be just what you need. So why not give Shed PM a spin? Take three capsules each night for a few weeks, and you could find yourself realigning your inner clock and making it easier to pick healthier grub.

Kayla Thomas


Kayla Thomas, a 34-year-old sports and fitness coach living in Connecticut, USA. With seven years of hands-on experience, she's all about helping folks get fit and strong. Kayla's fitness journey began when she was a sports-loving kid, and she followed her passion to college, where she earned a degree in Exercise Science and picked up personal training and sports coaching certifications. But what really lights her up is empowering women through fitness, breaking barriers and making fitness feel welcoming for everyone. Her clients see her as not just a coach but a motivating friend. In her downtime, you'll find her swimming and cycling, always on the move. And you can follow her fitness journey on Instagram – she's all about sharing that empowerment vibe.