By Michael J. Critelli | MakeUsWell Newsletter,
Over the last few months, we have presented a diverse body of guidance on optimal nutritional habits. But we have to recognize that someone who accesses nutritional guidance is usually starting from a point of dissatisfaction with his or her current nutritional habits and the effect it has had on his or her body.
Aside from learning what health professionals recommend relative to what we eat, anyone researching the countless number of resources on nutritional guidance invariably discover that physicians or nutritionists vary in the advice they give on the frequency, size and timing of meals. Differences in advice on meal frequency and fasting don’t necessarily mean that these individuals with deep domain knowledge are contradicting one another — they’re often optimizing for different goals, populations, and contexts.
For example, fasting may support metabolic flexibility and inflammation control in insulin-resistant adults, while more frequent meals can help maintain energy and muscle mass in high-expenditure or elderly populations.
Each system has evidence behind it, but that evidence applies to specific biological and behavioral conditions. Metabolism, genetics, circadian rhythm, stress levels, and activity patterns vary dramatically. A “universal” schedule rarely works.
Over a lifetime, those unsatisfied with the results of their nutritional practices should experiment, under the guidance of a healthcare professional, within safe boundaries — for example, testing whether a 12–14-hour overnight fast improves energy or whether smaller, more frequent meals reduce cravings.
They then need to listen to and observe their bodies by tracking mood, hunger, and performance rather than rely solely on the clock or social cues.
What Healthcare Professionals Generally Agree are Sound Nutritional Practices
Despite disagreement on timing and size, there’s near-universal consensus on what supports wellbeing:
- Whole, minimally processed foods over refined carbohydrates and sugars.
- Adequate protein spaced across the day.
- Consistent hydration and sleep timing.
- Avoiding large late-night meals that disrupt sleep and glucose control.
Adhering to these fundamentals while leaving flexibility in schedule is foundational to any good set of dietary habits.
Fasting Practices?
Intermittent or time-restricted eating can be powerful, but should be presented as an adaptive tool, not a permanent rule.
Its benefits (improved insulin sensitivity, cellular cleanup, reduced inflammation) can plateau or even reverse if overdone or mismatched to lifestyle.
We should avoid “heroic fasting” that leads to fatigue, anxiety, or loss of muscle mass.
Bridging strategies to facilitate fasting and reduce cravings
Black coffee
When sugar or simple-carbohydrate cravings strike, a cup of black coffee can act as a short-term “energy substitute.” Caffeine stimulates alertness and mobilizes stored fat for fuel, providing an energy lift without calories or insulin spikes. Used occasionally, it can break habitual snacking cycles and support intermittent fasting or weight management goals.
However, this is best viewed as a bridge strategy, not a long-term solution. Overuse of caffeine can elevate stress hormones, disrupt sleep, and trigger rebound cravings the next day. The goal is to use coffee mindfully—to pause and reset rather than to suppress genuine hunger. Over time, stable energy depends on balanced meals rich in protein, fiber, and healthy fats, along with consistent sleep and hydration.
Black coffee can quiet the craving voice—but sustainable wellbeing comes from teaching your body to thrive without needing that constant quick fix.
Cinnamon on bread and fruits
Replacing butter on bread or whipped cream on fruit with cinnamon is a simple, high-impact strategy. Cinnamon delivers sweetness, aroma, and warmth without calories or sugar—and may help improve insulin sensitivity and reduce post-meal glucose spikes. It satisfies the senses while retraining the palate away from heavy fats and refined sugars. Used regularly, it can steady energy and support metabolic health. Choose Ceylon cinnamon for daily use, as it’s lower in coumarin than the common Cassia variety. This “cinnamon swap” transforms indulgence into nourishment—proving that flavor and health can truly coexist.
Using cinnamon when you eat makes eating produce energy longer. Pairing cinnamon with protein or fiber (for instance, whole-grain bread or a piece of fruit), produces an even longer “steady energy” window.
How to Use Adaptive Tools
Great athletes are good role models for managing processes to correct bad nutritional habits. They observe, measure, and adjust. They often use wearables and apps to track glucose, energy, sleep, and HRV responses to different eating windows.
The goal is self-knowledge, not blind adherence to any expert or influencer.
Summary
Nutrition science is converging on the idea that when we eat matters — but not as much as what we eat and how consistently we support our body’s rhythms. The best schedule is one that sustains focus, mood, and long-term health — and that’s as individual as your fingerprint.
Relative to this last point, the benefit of using a browser-based product in which we interact and give feedback to an AI platform is that it will tailor its guidance, always based on sound nutritional principles, to individual users.