Many seniors follow the routine of eating breakfast first thing in the morning, but recent insights suggest this may not always be ideal for maintaining muscle mass and metabolic health. Barbara O’Neill emphasizes the connection between meal timing, insulin levels, and muscle preservation.

The Concern

Eating early in the morning spikes insulin levels, which can promote fat storage rather than fat burning.

For older adults, excessive insulin responses may accelerate muscle breakdown if the body isn’t metabolically flexible.

Muscle loss is a major contributor to frailty, weakness, and slower recovery in seniors.

The Alternative Approach

Intermittent Fasting / Delayed Breakfast:

Waiting several hours after waking before eating allows the body to enter a mild fasting state.

This encourages fat burning while protecting lean muscle tissue.

Protein-Rich First Meal: