Rethinking Your Meal Times

9 to 5 schedule

I believe breakfast, lunch, and dinner were created not for better health, but to better fit the 9-5 schedule. As a kid I would wake up early for school and eat a big breakfast at 6:45 a.m.

No matter the day it was always super hard to get myself to eat. I believe eating that early right after you wake up isn’t the best scenario for your body. Your body does the bulk of it’s digestion from 3-7 a.m. We built our meals around the 9-5 schedule and still to this day majority of us follow it.

We wake up and eat before work, we take a break to eat lunch, and after work we have dinner. From our 9-5 work schedule we have created our eating schedule and I don’t believe it’s the best thing for our bodies.

Creating a New Schedule

The ideal situation is to have an 8 hour window where you eat food and the rest of the time you intermittent fast. I really enjoy the 10 a.m to 6 p.m window of eating food.

When I’m not in season I don’t eat until 10 a.m and I usually stop eating around 6 p.m. This way I give my body a break from digesting so it can go and heal the rest of my body.

Try creating a new routine that best fits your body and not just the 9-5 schedule. I think it’s important to have at least a 12 hour gap from the time you last ate at night to the time you first eat in the morning.

If we are always eating our body is always focused on digesting.

8 hour Windows

  • 10 a.m to 6 p.m
  • 11 a.m to 7 p.m
  • 12 a.m to 8 p.m

Find a window that works best for you and give it a try!

Earn Your Meal (like our Ancestors)

Before you eat I think it’s Important to exercise and meditate, it’s crucial to earn your meals. Our ancestors woke up and hunted or gathered their food they didn’t just wake up to a pantry full of pancake mix and captain crunch.

Wake up and take time to gather your thoughts, visualize, and find gratitude. If you can take time to be grateful and visualize good things your life will be greatly enhanced

Remember your thoughts are like a garden, what you think grows. 

Exercise in the morning doesn’t have to be crazy intense. If you don’t exercise at all right now start by waking up and going on a nice walk. If you can do short intense workouts that is ideal , but going on a walk before a meal is an amazing routine to get into.

Tips to Improve Response To Meals

Getting into the routine of walking before and after meals will greatly increase your response to meals. Before each meal take time to go on a short walk and after the meal go on a walk as well. One of our greatest challenges with health today is that we sit too much and move too little.

Adding the habit of going on a walk before and after your meals will not only improve your response to meals, but improve your health.

Why Not a Salad For Breakfast?

Don’t just rethink the times we eat, also think about what kinds of foods we eat at certain times. We have labeled certain foods for breakfast, lunch, and dinner. The question I like to ask myself is, “why can’t I have a salad for breakfast?” The answers are we don’t have to all eat at the same times and we don’t have to eat the same type of foods at the same time.

Don’t just rethink when you eat, rethink what you eat at what times.

My Eating Schedule

I try to only eat food during the 8 hour window from 10 a.m to 6 p.m. During the off season I don’t eat breakfast until 10 a.m and I’ll stop eating around 6 p.m. This gives me 16 hours to intermittent fast and allows my body to focus on healing itself.

I usually will eat another meal around 2, and then have dinner around 6 to finish up eating for the day. My two biggest meals are breakfast and lunch.

I think we should have breakfast like a king, lunch like a prince, and dinner like a pauper. 

Sign up for PRO LEVEL HEALTH and see some of my King meals I have for breakfast!



I don’t know your schedule and I don’t know your challenges when it comes to eating. Every person knows their body and what works best for them.

It’s important that YOU make the choice on when to eat, and what works best for you. Don’t get caught up in the taboos and 9-5 schedule.


Purchase my new ebook ‘Eat Like a Pro’ to see everything I ate during the course of 30 days!

Have a Great Day,

Kyle Collinsworth

About Kyle

Kyle Collinsworth is a professional basketball player, currently playing for the Dallas Mavericks of the NBA. He is a also a health coach, motivational speaker, and author or multiple books on health and fitness.

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