At 66, Nagarjuna swears by one dinner rule for fitness. Dr Pal explains why it’s a game-changer for health

When it comes to ageing gracefully, some swear by skincare, while others rely on workouts. But for actor Nagarjuna, the secret is much simpler — and it’s all about what time you eat. The 65-year-old revealed in an interview that he prefers to finish his dinner by 7 pm, a habit that, according to a renowned gastroenterologist, Dr Pal, could be the key to staying young, fit, and energetic well into your 60s.

Why eat your dinner by 7 pm?

In a recent Instagram video, Dr Pal explained why Nagarjuna’s routine makes so much sense. He said eating dinner early helps align with the body’s natural rhythm. After sunset, digestive hormones wind down, and when you eat late, your body ends up working overtime to process food while you’re asleep. This, he noted, can raise blood sugar and insulin levels, disturb metabolism, and even trigger fat storage.



He further compared the actor’s habit to time-restricted eating, where people often fast for 16 hours. Studies, Dr Pal added, show that those who eat dinner earlier not only sleep better but also enjoy improved gut health and lower risks of obesity and diabetes. His advice was simple: it’s not just about what you eat but when you eat. And if you absolutely must indulge in that late-night biryani, make sure to have it before 7 pm.

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What does research say about early dinner?

A study titled “Eating Dinner Early Improves 24-h Blood Glucose Levels and Boosts Lipid Metabolism after Breakfast the Next Day: A Randomized Cross-Over Trial” published in the National Library of Medicine found that having dinner earlier (at 6 pm) helped lower blood sugar levels after dinner and overnight compared to eating later (at 9 pm), even when the meal size and calories were the same.

The researchers reported that blood sugar levels stayed higher in the late dinner group not only after dinner but also throughout the night and even into the next day. On average, participants who ate later showed higher glucose levels over 24 hours, while the early dinner group had better blood sugar control and improved metabolism after breakfast the following morning.


According to an article in Cleveland, treating meal timing as just as important as what’s on your plate. It recommends having breakfast within an hour or so of waking, spacing meals about four to six hours apart, and wrapping up dinner at least three hours before bedtime. The article further mentioned that an earlier dinner helps with digestion, keeps blood sugar steady, and can even improve sleep. And if late dinners are unavoidable? A quick walk afterwards can make a big difference.

Nagarjuna's diet and fitness regime

It's not just having an earlier dinner that keeps the actor fit. In an earlier conversation with Hindustan Times, Nagarjuna revealed that his day begins with exercise, which he prioritises over work commitments. He trains for 45 minutes to an hour, five to six days a week, mixing strength training, cardio, swimming, or walking. On non-gym days, he turns to swimming—a habit since his teens.


His fitness mantra is maintaining an elevated heart rate above 70%, avoiding long breaks, and staying distraction-free for better metabolism and energy. For diet, he follows the 12:12 intermittent fasting method and begins his day with natural probiotics like kimchi or sauerkraut, warm water, and coffee.