Gut health expert decode Anushka Sharma’s 5:30 pm meal schedule says “it is exactly the time our body needs to…” |
Early dinners and fixed sleep times pack a quiet punch for health, as gastroenterologist Dr. Pal Manickam explains in a recent Instagram reel. He puts it plainly: instead of constantly chasing new diets, focus on fixing your dinner timing and bedtime for better gut health and lasting energy. Actor Anushka Sharma follows this approach too, finishing her meals by 5:30 or 6:00 pm and going to bed around 9:00 pm. She credits this simple shift for resolving sleep problems, morning grogginess, and low energy.
The clock inside you
Everyone operates on a circadian rhythm, the body’s internal clock that aligns physiological functions with light and darkness. Digestion is most active during daylight hours, when enzymes efficiently break down foods like roti or rice. As evening sets in, digestion slows to allow the body to focus on repair and recovery, with growth hormone release peaking around midnight. Dr. Pal explains that eating late disrupts this rhythm, forcing the digestive system to work when it should be resting, which often leads to bloating and sluggishness.Research supports this idea. Consuming most calories late in the day alters clock-related genes, slows fat metabolism, and raises blood sugar levels. Ayurveda recognized this centuries ago, recommending meals before sunset to maintain balance.
Proof in early meal timing
When dinner is finished early—ideally between 6 and 8 pm—measurable changes follow. People tend to manage blood glucose more effectively and avoid sharp insulin spikes, which is especially important for diabetes prevention. An overnight fasting window also allows the gut to rest, encouraging healthy bacteria growth and reducing inflammation.Older clinical studies show that early dinners can reduce nighttime acid reflux and improve digestion. In India, where dinner often stretches beyond 9 pm, this habit may help counter rising rates of obesity and early cardiovascular disease. Anushka Sharma noticed benefits quickly, including deeper sleep, clearer mornings, and improved mental focus.
Shifts that stick around
With consistency, digestive comfort is usually the first improvement—less gas, acidity, and heaviness. Sleep becomes deeper and more restorative, allowing the body to repair itself efficiently. Blood sugar levels stabilize, easing the progression toward prediabetes. Heart health improves as risks linked to late-night eating decline. Even mood benefits, as stable circadian rhythms support emotional balance.Dr. Pal often jokes about people snacking at 4 am, but the science is clear: irregular eating times significantly increase the risk of weight gain. Anushka has also shared that Virat Kohli treats sleep as non-negotiable, supporting performance and overall health.
Weaving it into your day
Dr. Pal’s advice is straightforward: fix dinner at 7 pm, aim for bed by 10:30 pm, and maintain consistency for at least a week. Choose light meals, such as khichdi or sabzi, which align with traditional dietary wisdom. Anushka adopted this rhythm as a family habit, planning daytime meals and winding down early despite busy schedules.For many of us—accustomed to late-night parathas, chai, and spicy snacks—this small change can counter growing metabolic issues. Gradually, energy improves, mental fog lifts, and the body feels lighter. It’s a small habit with lasting impact.
