Home Lifestyle Early Bird Or Night Owl? Here’s How This Affects Weight Gain

Early Bird Or Night Owl? Here’s How This Affects Weight Gain

Sep 7
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Waking up tired? 

Would you like mornings better if they started later? Your biological clock may be out of sync with your meal schedule and lifestyle. 

New research suggests our DNA is programmed in 4 distinct sleep “personalities,” known as Chronotypes. 

Learning how to eat according to your Chronotype will help you enjoy more energy and do more in life.

And it might be the overlooked key to lasting weight loss results. 

Debunking The Myth Of The Lazy Sleeper

People who like to wake up late aren’t lazy. We’re all equal in our ability to be productive and live well. We just don’t know how. There is a better time to do everything, and it changes according to our Chronotype.

Shortly, your Chronotype is the time you prefer to sleep. Your Chronotype dramatically affects how active and alert you feel throughout the day, and is influenced by the PER3 gene.

Finding which of the 4 Chronotype categories you belong to will give you invaluable insight into how you should work, exercise, and eat.

Introducing the 4 Chronotype “personalities.”

Chronotypes are broken down into 4 distinct types. Bear, Wolf, Lion, and Dolphin.

Most of us fall under the category of the Bear Chronotype. Our sleep and alertness pattern follows the sun. 

We have no issues with falling asleep, yet we tend to make good use of the “snooze” button every morning. 

Productivity peaks just before noon, yet we’re prone to crashing between 2 and 4 PM. 

Wolf Chronotypes get a lot done in the evening. They struggle to wake up in the morning, and feel more energized when they wake up at 11 AM and later.

Peak productivity starts at noon, and they get a second boost later in the evening. 

They often can’t sleep before midnight or later. 

Lions are the polar opposite of wolves. They easily wake up bright-eyed and alert at dawn, yet their productivity spirals down after 4 to 5 PM. 

Most traditionally productive people tend to be lions. 

They prefer to sleep by 9 to 10 PM. 

Dolphins are light, irregular sleepers. They struggle to follow a fixed sleep schedule because they’re hypersensitive to noise and light. 

If you wake up before your alarm rings, or you have issues with falling asleep during a flight, even with earplugs and an eye mask on, you’re likely a dolphin. 

Dolphins often show signs of anxiety and perfectionism. The good news is that they still have a 4-hour peak productivity window, from 10 AM to 2 PM. 

The Heavy Price We Pay When We Don’t Eat According To Our Chronotype

We’re paying with lowered energy levels, slower brain performance, and unwanted weight gain. We’re paying with sucking less joy out of life than what we possibly could.

The bad news is, changing one’s Chronotype fully is almost impossible, as it is genetically determined. And it’s true that social factors like work, kids, and studies may be forcing you to wake up at certain times.

But whether you crash into bed at 4 AM or rise with the roosters… it’s almost certain that you can optimize your meal schedule according to your Chronotype.

The Art of Bio-Timing Your Meals


Timing your meals according to your biological clock will distribute your energy more effectively throughout the day. 

This will translate into a near-instant increase in productivity, sharper focus, and more effective weight management, as sticking to your meals will feel a lot easier. 

For example, Lions who eat carb-heavy meals early in the day may come crashing down and rob themselves of their most productive hours. 

Feeling lethargic, they may opt to consume more calories than they need for a quick boost. This can and will lead to unnecessary weight gain.  

But if they started their day with a high protein, low carb meal and then opted for a balanced lunch, with equal parts protein, carbs, and healthy fats, they’d experience far fewer timing-induced cravings. 

Similarly, Wolves, who often have issues sleeping should consider an evening meal high in slow-digesting carbs, to help them sleep more deeply.

How Much More Weight Would You Lose With Chronotype Optimized Diet?

You’d know exactly when, how much, and what to eat. 

Cravings would vanish in a hurry because, unlike a generic diet plan, a chronotype-based strategy would be aligned with your biological clock.

Charging up your body instead of making you feel restricted and deprived.

Allowing you to melt the stubborn fat from all of your problem areas while also enjoying greater natural energy and focus throughout the day. 

A chronotype-optimized meal plan is the next big thing in nutritional science. 

With implications so powerful, it astonished the experts who discovered them.

Find your Chronotype. It’s the smartest, easiest-to-follow way to reduce, eat well, and improve your health… 

And it works whether you’re a lady or a man, whether you’re 20, 40, 60, or beyond.  

Curious to see how well a Chronotype-optimized meal plan would work for you.

Complete the Short Quiz Below and Find Out How Much Weight You Could Lose With a Chronotype-Optimized Meal Plan
Click Here to Start the Keto Quiz
Results may vary due to personal features
Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

Comments (4)

  1. avatar
    Judith
    19 Sep, 2021 at 2:12 pm

    I’m 58 pounds overweight. But this sounds very interesting. Will definitely try this! Wish me luck!

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  2. avatar
    Edgar M.
    15 Oct, 2021 at 4:11 pm

    This year, I turned 60, and my only wish was to somehow get in shape.
    I have diabetes, and my wife has high cholesterol. We both tried to shed some pounds using many different diets. After reading this article, I discovered that the problem was that I simply ate meals that were not for my chronotype! Imagine a dolphin eating bear’s diet. Laughable! My wife helps me to make these delicious recipes. Right now, I have lost over 50 pounds, and I’m in the best shape ever! I even feel less tired than before, and my A1C stays just above 6.0%. Thank you for showing me the way.

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  3. avatar
    Karen
    30 Nov, 2021 at 3:09 pm

    I’ve gotta say that bear diet helped me to lose pounds like I was working out 5 days a week! I only started a few months ago, but I can certainly tell it works wonders! My husband is a lion, a big kitty cat haha! He also subscribed to this plan and we’re both are very excited!

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