We often focus on what we eat to stay healthy, but when we eat may be just as important. A 2026 study published in the European Journal of Clinical Nutrition, involving more than 31,000 adults in the United States, found that the timing of the first and last meals of the day was associated with mortality risk and life expectancy.
HOW WAS THE STUDY CONDUCTED?
Researchers from Huazhong University of Science and Technology, China, analyzed data from 31,044 adults aged 40 years and older who participated in the US National Health and Nutrition Examination Survey (NHANES) between 1999 and 2018.
Participants were asked to recall everything they had consumed over a 24-hour period, including the time of consumption. In this study, a meal was broadly defined as any food or beverage containing calories, including something as small as a cup of coffee with milk or a small snack.
Participants were followed for an average of 8.6 years, during which 7,129 deaths were recorded. The researchers adjusted their analyses for several potential confounding factors, including age, sex, income, education, smoking, alcohol consumption, physical activity, dietary quality, body weight, and chronic diseases.
THE FIRST MEAL OF THE DAY: THE LATER YOU EAT, THE HIGHER THE RISK
Compared with individuals who had their first meal between 7:00 and 8:00 a.m., the risk of all-cause mortality was approximately:
10% higher among those whose first meal was between 8:00 and 10:00 a.m.
19% higher among those who ate between 10:00 a.m. and 12:00 p.m.
29% higher among those who did not eat until after 12:00 p.m., effectively skipping breakfast.
Overall, each one-hour delay in the first meal was associated with an approximately 3% increase in all-cause mortality risk and a 5% increase in cardiovascular mortality risk.
What about people who eat breakfast very early, before 7:00 a.m.?
Their mortality risk was almost identical to that of individuals who ate between 7:00 and 8:00 a.m. (approximately 2% difference, which was not statistically significant). Estimated remaining life expectancy at age 50 was also similar: 32.3 years compared with 32.5 years.
This suggests that eating breakfast before 7:00 a.m. was not associated with an increased risk, but it also did not demonstrate additional benefits compared with eating between 7:00 and 8:00 a.m.
THE LAST MEAL OF THE DAY: NOT TOO EARLY, NOT TOO LATE
For the last meal of the day, the association followed a U-shaped pattern, with the lowest mortality risk observed among individuals whose final meal occurred between 7:00 and 8:00 p.m.
Compared with this reference group, eating the last meal before 7:00 p.m. was associated with an approximately 13% higher risk of all-cause mortality.
Eating after midnight was associated with an approximately 27% higher risk of all-cause mortality and a 38% higher risk of cardiovascular mortality.
DIFFERENCES IN LIFE EXPECTANCY: UP TO 2–2.5 YEARS
The researchers estimated that, at age 50, compared with individuals following the reference meal-timing pattern:
Those whose first meal was after 12:00 p.m. had approximately 2.5 fewer years of remaining life expectancy.
Those whose last meal was after midnight had approximately 2.4 fewer years.
Those whose final meal was before 7:00 p.m. had approximately 1.2 fewer years.
These findings suggest that meal timing may be associated with meaningful differences in estimated life expectancy.
WHAT ABOUT INTERMITTENT FASTING AND TIME-RESTRICTED EATING?
This finding is particularly relevant to people following eating schedules that limit food consumption to an eight-hour window.
Across the entire study population, the length of the eating window, defined as the interval between the first and last meals, was not clearly associated with mortality.
However, certain subgroup findings were noteworthy:
Among individuals who ate breakfast early (before 9:00 a.m.), an eating window of eight hours or less was associated with a higher risk of mortality.
Conversely, among those who started eating later in the day, an eating window exceeding 14 hours, meaning they continued eating very late, was associated with a higher risk of cardiovascular mortality.
In other words, a shorter eating window is not necessarily better. The timing of food intake throughout the day may be just as important as the duration of the eating window.
WHY DOES MEAL TIMING MATTER?
The human body has an internal biological clock that regulates the activity of various organs, including the liver, intestines, and cardiovascular system, as well as metabolic processes.
Meal timing is one of the signals that helps synchronize these biological clocks.
Eating at inappropriate times, such as regularly skipping breakfast or consuming food very late at night, may disrupt circadian rhythms and potentially contribute to metabolic disturbances, including abnormal lipid metabolis m, impaired blood glucose regulation, and weight gain.
Although animal studies have demonstrated these effects, the underlying mechanisms in humans still require further investigation.
HOW SHOULD WE INTERPRET THESE FINDINGS?
This was an observational study. Therefore, it identifies associations rather than establishing that meal timing directly causes premature death.
Several limitations should be considered:
Potential confounding factors: People who eat later tend to smoke more, have lower incomes, and follow less healthy dietary patterns. Although the researchers adjusted for these factors, residual confounding may still have influenced the results.
Underlying health conditions: Individuals who ate their last meal before 7:00 p.m. tended to be older and have more health problems. It is possible that their existing medical conditions led them to eat earlier or consume less food, rather than early eating itself being harmful.
Limitations in data collection: Meal timing was recorded for only one day, and the study population consisted of US adults. Therefore, the findings should be applied cautiously to other populations, including Vietnamese people.
PRACTICAL RECOMMENDATIONS FOR HEALTHY EATING HABITS
Avoid skipping breakfast. Try to eat breakfast regularly, preferably before 8:00 a.m. Eating before 7:00 a.m. is also acceptable.
Avoid eating dinner too late. Try to finish your evening meal well before midnight and avoid eating too close to bedtime. The 7:00–8:00 p.m. window was associated with the lowest mortality risk in this study.
Consider your daily routine. Since this study involved US adults, whose sleeping and eating schedules may differ from those of Vietnamese people, the reported times should be interpreted flexibly. More importantly, maintain an appropriate interval between dinner and bedtime, ideally around 2–3 hours, rather than following specific clock times rigidly.
Maintain consistent meal schedules. Try to eat at approximately the same times each day rather than frequently shifting between early and late meals.
Avoid overly restrictive fasting regimens. Older adults and individuals with cardiovascular disease or diabetes should consult a physician or registered dietitian before adopting restrictive fasting schedules.
Remember that meal timing is only one part of a healthy lifestyle. A balanced diet, regular physical activity, avoiding smoking, and getting sufficient sleep remain fundamental to long-term health.
REFERENCE
Hu W, Wang M, Liu S, et al. (2026). Meal timing and eating window with all-cause and cardiovascular mortality and life expectancy: Population-based cohort study. European Journal of Clinical Nutrition.
https://doi.org/10.1038/s41430-026-01796-1
Authors:
MSc. Võ Lê Anh Thư
MSc. Nguyễn Lê Anh Tuấn
Publication date: November 7, 2026
