We’ve all heard "Breakfast is the most important meal of the day," but a new Harvard study adds weight to that notion especially when we eat breakfast. The research suggests that delaying your first meal of the day may be linked to a higher risk of death, particularly in older adults.

The study followed about 3,000 participants aged between 42 and 94, tracking their eating times, lifestyle, health conditions, sleep, and mortality over 20+ years. One of the patterns: as people grow older, their mealtimes tend to shift later. Breakfast and dinner creep later into the day, and the “eating window” (time between first and last meal) often becomes shorter.

Here’s the striking part: for each additional hour that breakfast is delayed, the mortality risk goes up by 8-11%. Early-morning eaters had a ten-year survival rate close to 90%, while those eating later had a slightly lower survival rate. 

Why might this happen? The timing of meals is tied to our internal clock circadian rhythms that govern our metabolism, sleep, and hormone cycles. Disrupting these rhythms by eating too late can lead to a cascade of metabolic issues: glucose intolerance, inflammation, fat storage, etc. It may also signal underlying problems poor sleep, fatigue, mental health challenges or difficulties eating in mornings, especially among older folks.

So what can you do? Try eating breakfast earlier and sticking to a consistent schedule. Prioritize nutrient-rich foods in the morning, aim for good sleep, and maintain a regular daily routine. Even small shifts waking up earlier, prepping food ahead can help. While this isn’t proof that breakfast timing causes longer life, it does suggest it can be an important indicator of overall health.