Picture this: a plate of pasta, your partner across the table, and a golden 9 p.m. sunset—few things feel more romantic than a summer evening meal outdoors. That is, until the 3 a.m. heartburn hits.

Turns out, late dinners are falling out of favor. Recent data from OpenTable shows a surge in early reservations—6 p.m. bookings in London have jumped 11%, while 5 p.m. slots are up 10%. Gen Z seems to be driving this shift. Hospitality tech firm Zonal found the average dinner time is now 6:12 p.m., largely thanks to younger diners. Yelp’s 2024 data confirms this trend is spreading across the U.S., with younger generations opting for earlier meals.

The reasons vary—work schedules, travel, busy social lives—but health plays a role too. “Dining out is becoming a way to socialize without derailing other goals,” says Linda Haden of Lumina Intelligence. “We’re seeing more smoothies and fewer cocktails at dinner tables.” Gen Z is already drinking less, so early dinners fit their sober-curious lifestyle. When I asked my Vogue colleagues about their ideal meal times, one editor swore by 5:30 p.m.: “My sleep and heart rate are way better when I eat early or skip dinner altogether,” she said. Others love finishing early to unwind, do skincare, and prep for morning workouts. Whether intentional or not, this shift mirrors fasting trends like the 12:12 method.

Dr. Joseph Antoun, MD, PhD, notes two key factors behind Gen Z’s early dining: health awareness and lifestyle changes. “This generation grew up learning about circadian rhythms, gut health, and metabolism online,” he says. “They know late meals disrupt digestion, spike blood sugar, and mess with sleep and hormones—all priorities for them.” Remote work has also made it easier to eat during the body’s natural metabolic peak. “They’re treating the clock as part of their nutrition plan,” he adds.

Research on intermittent fasting—which this essentially is—shows mixed results depending on age. Dr. Antoun points to The Longevity Diet, backed by Dr. Valter Longo’s studies of the world’s healthiest populations. It emphasizes plant-based foods, healthy fats, and moderate protein, ideally consumed earlier in the day.

Protein is having a moment too—cottage cheese hacks flood TikTok, and supermarket shelves are packed with protein-boosted products. While protein needs vary, timing matters just as much as quantity. So, does eating steak frites at 5:30 p.m. impact your protein goals? For Gen Z’s early birds, maybe.

“In our first 20 years, protein fuels growth,” explains Dr. Antoun. “But after 18, too much—especially from animal sources—can overactivate pathways like mTOR and IGF-1, speeding up aging.” The takeaway? Earlier, balanced meals might be the key to staying healthy—and avoiding midnight indigestion.Between ages 18 and 65, Dr. Antoun suggests aiming for about 0.8 to 1.1 grams of protein per kilogram of body weight daily, preferably from plant-based sources. Protein powders and bars can be convenient options to meet daily needs while supporting muscle health and longevity—without exceeding the body’s ideal protein range.

Many Gen Zers are in what Dr. Antoun calls the “slow the aging” phase—where lifestyle choices now shape future health and vitality. Eating balanced, plant-focused, protein-rich dinners earlier in the evening can help maintain muscle and keep aging processes in check. “Pair that with the circadian benefits of early eating, and it’s a simple yet powerful habit for longevity,” he says.

So when’s the best time for dinner? Dr. Antoun recommends between 5:30 p.m. and 7 p.m., ideally finishing 3 to 4 hours before bedtime. “This gives your body time to digest before overnight cellular repair begins,” he explains. Breakfast should happen within the first hour or two of waking to reset your circadian rhythm and stabilize energy, while lunch is best midday when metabolism is most efficient.

“Think of it as fueling your body when it’s primed to use nutrients,” Dr. Antoun adds, “and letting nighttime be for rest, not digestion.”

This shift toward earlier dining reflects more than just a move away from late-night European habits—it’s part of a broader cultural change. “We’re moving from eating for pleasure to eating as part of a longevity practice,” says Dr. Antoun. When you eat matters as much as what you eat. “Aligning meals with your body’s natural rhythm gives cells the best conditions for long-term repair and renewal.”

Adjusting meal timing is a simple, affordable way to slow biological aging. Eating earlier, prioritizing plants, and focusing on protein could be key strategies for living past 100. Gen Z is already leading the way—drinking and smoking less while exercising more—and Gen Alpha may live even longer.

“If these habits stick, Gen Z could achieve something remarkable: a generation where our healthy years finally match our lifespan,” Dr. Antoun concludes.

Table for two at 5 p.m., please.

Have a beauty or wellness trend you’re curious about? Email Vogue’s senior beauty and wellness editor at beauty@vogue.com.