If your version of intermittent fasting (IF) involves skipping breakfast and indulging in a late-night feast, you might be fighting a losing battle against your own biology. Dr. Sudhir Kumar, a neurologist at Apollo Hospitals, Hyderabad, took to X (formerly Twitter) on February 15, 2026, to warn that “when” you eat is just as critical as “how long” you fast.
Citing data from a November 2025 BMJ Medicine study and several landmark trials, Dr. Kumar suggests that the popular “skip breakfast” trend is scientifically inferior to Early Time-Restricted Eating (eTRE).
Why Skipping Dinner Beats Skipping Breakfast
Dr. Kumar breaks down the physiological reasons why our bodies prefer an early eating window:
- The Circadian Rhythm Rule: Insulin sensitivity peaks in the morning. By eating early, you align with your body’s natural ability to process fuel. Eating late forces the body to handle nutrients when it should be in “repair mode.”
- The “Melatonin Conflict”: At night, the brain releases melatonin, which signals the pancreas to slow down insulin production. A heavy 9 PM meal leads to prolonged high blood sugar because your “insulin factory” has essentially clocked out for the night.
- Autophagy and Fat Burning: Ending your eating window by 4 PM or 6 PM allows the body to enter autophagy (cellular cleanup) and deep fat-burning states more effectively during sleep.
The Statistics: eTRE vs. lTRE
While intermittent fasting is effective for many, the “Early” (eTRE) vs. “Late” (lTRE) approach shows significant statistical differences in health outcomes:
| Health Metric | Early Window (e.g., 8 AM – 4 PM) | Late Window (e.g., 1 PM – 9 PM) |
| Blood Sugar Control | ~25-30% better glycemic load management | Higher post-meal glucose spikes |
| Insulin Sensitivity | Significantly improved | Minimal to no improvement in some studies |
| Blood Pressure | Average reduction of 4-6 mmHg (systolic) | Negligible change |
| Weight Loss (Fat Mass) | Higher adherence to fat oxidation | Higher risk of muscle mass loss |
Did you know? A 2024 study involving over 100,000 participants found that those who ate breakfast before 8 AM had a 59% lower risk of developing Type 2 diabetes compared to those who ate after 9 AM.
Dr. Kumar’s “Golden Rule” for Intermittent Fasting
To align with your biology rather than just the clock, the neurologist recommends:
- Follow the Sun: Treat your body like an engine that needs fuel during daylight.
- The “Royal” Hierarchy: Eat like a King in the morning, a Prince at noon, and a Pauper (or nothing) in the evening.
- Stop the 9 PM Habit: If you must fast 16 hours, try a 7 AM to 3 PM window instead of the standard 12 PM to 8 PM.