Tim Spector, a leading nutrition scientist, has issued a strong warning against late-night snacking, calling it the worst habit for those aiming to lose weight. During a recent episode of the Better Brain podcast, co-hosted with fellow Zoe nutritionist Dr Sarah Berry, they explained how eating after 9pm can negatively impact metabolism and overall health.
With a global reputation and a following of over 700,000 on Instagram, Spector stressed the importance of meal timing. He explained that consuming food late in the evening interferes with the body’s natural rhythms, potentially raising cholesterol levels and harming metabolic functions.
Dr Berry noted, “Eating later, especially after eight or nine o’clock at night, often causes you to wake up feeling hungrier the next day. This seemingly counterintuitive effect links to poorer metabolic health—higher cholesterol, increased waist circumference, and impaired insulin response.”
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Spector reinforced this by stating, “Late night snacking is the worst thing you can do in terms of timing.”
Both experts highlighted the significance of aligning eating patterns with the body’s circadian rhythm—a roughly 24-hour cycle regulating sleep, hormone production, body temperature, and digestion. As night falls, the body’s insulin sensitivity decreases and digestive processes slow down, making it harder to properly process glucose and fat from late meals.
Dr Berry warned that late-night eating disrupts this natural cycle, contributing to metabolic issues, weight gain, and elevated cholesterol. To combat this, intermittent fasting—which restricts eating to a specific daily window—has gained popularity. This method helps regulate metabolic health and can support weight loss.
Popularized by the late Dr Michael Mosley, intermittent fasting typically involves an eight-hour eating period followed by 16 hours of fasting—for example, eating between 11am and 7pm. However, some adopt more extreme versions, such as six-hour windows, which Spector and Berry caution against.
“You don’t need to follow extreme regimes,” Berry said. “Some people eat within six hours, but that can be restrictive and hard to maintain. I want to enjoy my evenings.”
Such strict schedules may clash with social activities like dining with friends or family. Spector added, “You can’t have a social life or meals with loved ones if you stick too rigidly to these windows.”
He emphasized that while science suggests optimal eating times, sustainability is key. “The best eating time is the one you can maintain long term.”
Ultimately, limiting food intake after 9pm and adopting a manageable eating schedule that respects both social life and circadian rhythms is vital for improving metabolic health and supporting weight loss.