The Hidden Link Between Your Body Clock and Eating Habits; And what to do about it
If you’ve ever blamed yourself for feeling out of control around food, you’re not alone. But here’s something most diets don’t tell you:
Your internal body clock, or circadian rhythm, plays a powerful role in your hunger, cravings, and how your body processes food.
And this is exactly why focusing only on calories or willpower doesn’t work for the long term.
Your Body Has a Natural Rhythm
Your circadian rhythm is like your internal timekeeper, regulating daily cycles like sleep, energy, hormone release and yes, appetite and digestion.
Here’s what happens when it’s working with you:
Hunger hormones like ghrelin and leptin rise and fall in sync, helping you feel hunger and fullness at the right times.
Insulin sensitivity is better in the earlier part of the day, meaning your body processes food more efficiently.
Digestive enzymes are more active during the daytime, making digestion more effective.
But when your routine is out of sync, due to erratic eating patterns, poor sleep, late-night meals, or chronic stress, it can confuse these signals and lead to stronger cravings, emotional eating, and energy crashes.
Diets Don’t Account for This
Most diets tell you what to eat and how much, but rarely when or why you’re eating in the first place. They don’t take into account:
Biological rhythms that influence hunger and cravings
Emotional needs that drive eating when you’re tired, lonely, or stressed
The impact of sleep deprivation, which increases appetite
The effect of hormonal fluctuations, especially for women in midlife
So when you find yourself reaching for snacks late at night or feeling ravenous after a day of “being good,” it’s not a failure, it’s your body’s way of trying to restore balance.
Syncing With Your Body
Instead of trying to override your hunger with rules and restriction, try supporting your natural rhythm with these simple strategies:
💤 Prioritise Sleep and Routine
Stick to a consistent sleep and wake schedule to regulate your appetite and energy. A regular rhythm = more stable hunger cues.
🍽 Eat at Regular Times
Have balanced meals at similar times each day to support hormone regulation and prevent chaotic eating. Avoid skipping meals, it usually backfires.
☀️ Get Daily Light Exposure
Morning sunlight helps regulate your sleep-wake cycle, which supports more stable energy and cravings throughout the day.
The Bottom line
Your eating habits aren’t about willpower. That’s why diets so often fail, and why healing your relationship with food starts with listening to your body, not fighting it.
I explore this and more in my book, The Binge Freedom Method, where I dive into how your biology, including your circadian rhythm, interacts with eating patterns, and how to find balance using practical, science-backed strategies.
If you’re looking for a place to start your journey to a balanced , mindful relationship with food, download my Free Breaking the Cycle Starter Kit. This is your gateway to transforming your eating patterns and building a mindful, balanced, and joyful relationship with food and includes practical tools and insights to help you begin today.
And if you’re ready to go deeper, my book The Binge Freedom Method™ lays out the exact framework I use with clients to address the root causes of binge eating, providing clear action steps, compassionate guidance, and real-life strategies for lasting change.