Simple Change to Your Breakfast Timing Could Add Years to Your Life, New Study Reveals - Video

A recent international study published in Communications Medicine highlights that when you eat, especially breakfast, can be just as important as what you eat for healthy aging and longevity. Researchers from Massachusetts General Hospital and Harvard Medical School analyzed data from nearly 3,000 adults aged 42 to 94 over 22 years to understand the relationship between meal timing, health, genetics, and mortality.

Breakfast timing is essential because it helps reset the body’s internal clock, or circadian rhythm, supporting overall metabolism, energy levels, and hormone balance. Eating breakfast earlier can stabilize blood sugar, boost mental clarity, and reduce risks of mood disorders and chronic diseases. Consistent timing, especially in older adults, promotes better health and longevity by aligning biological processes with natural daily cycles.

The study used data from the University of Manchester Longitudinal Study of Cognition in Normal Healthy Old Age (UMLCHA). Participants reported their meal times, sleep habits, health status, and lifestyle at five points between 1983 and 2010. Blood samples were collected from some participants between 1999 and 2004. The researchers applied statistical models, including linear mixed-effects and Cox regression, to explore connections between meal timing shifts, genetics, illness, and survival.

Findings revealed that as people age, they tend to eat breakfast and dinner later, reducing their daily eating window. This shift is linked to mental and physical health problems such as depression, fatigue, anxiety, and oral health issues. These conditions often cause delayed breakfast, which may also signal worsening overall health.

Crucially, every hour delay in breakfast increased the risk of death. Older adults who maintained earlier breakfasts had a 10-year survival rate of 89.5%, compared to 86.7% for later eaters—a statistically significant difference.

Lead author Dr. Hassan Dashti says these findings add new meaning to the old saying, “Breakfast is the most important meal of the day, especially for older individuals. Maintaining consistent meal schedules supports the body’s circadian rhythms and could promote healthier aging and longer life.”

Reference: Dashti, H.S., Liu, C., Deng, H. et al. Meal timing trajectories in older adults and their associations with morbidity, genetic profiles, and mortality. Commun Med 5, 385 (2025). https://doi.org/10.1038/s43856-025-01035-x