Today I’m thrilled to explore the concept of circadian alignment, encompassing circadian fasting and the use of light, food, and sleep as key circadian signals. This interest was sparked by a recent (and contentious!) social media post.
“An underrated health tip is to stop eating when the sun sets and notice how your sleep improves.”
After sharing this, I was criticized, with claims of being a poor parent, having an eating disorder, and receiving other, shall we say, colorful remarks.
In that brief post, I didn’t cover all the exceptions, and many pointed this out. I also didn’t elaborate on why I began this practice or the research supporting it. This space allows me to clarify and delve deeper into the topic.
Embracing circadian alignment has been quite beneficial for me, revolutionizing my relationship with food. I now consume far more than during my decade-long phase of inadequate eating. My journey’s story might resonate with and inspire others.
Understanding Circadian Fasting
Dr. Amy Shaw, renowned as the Fasting MD on Instagram, profoundly influenced me on this subject. Dr. Shaw possesses vast knowledge, frequently discussing circadian fasting’s benefits, particularly for women. According to Dr. Shaw, aligning eating with our internal clock is potentially the best type of fasting for women.
Here’s a summary of the circadian eating plan:
- Consume meals during daylight when digestion and metabolism are at their peak.
- Avoid active eating after 7 p.m. since these processes slow down. Cease eating until breakfast.
- Have substantial meals early in the day. Opt for a lighter evening meal to prevent blood sugar surges and weight gain.
Following this eating pattern can boost metabolism and immunity, enhance sleep, support immune function, and lower diabetes risks. It’s simple as it naturally aligns with the body’s processes, avoiding stringent changes.
Previously, my habits were the opposite, often skipping breakfast and eating heavily at night. It required experimenting, but I discovered an eating rhythm that suits me well.
Exploring If Circadian Eating Is Considered Disordered Eating
Some feedback suggested that this way of eating might be considered disordered eating. It seems that any deviation from the standard American eating habits is labeled as disordered for some. This notion is misleading and unfairly diminishes genuine experiences with disordered eating.
The term ‘eating disorder’ is being too broadly applied, even to alternatives like fasting, whole food diets, or avoiding certain foods.
I used to skip breakfast when practicing intermittent fasting, waiting until lunch. Now, I’ve adjusted by concluding eating earlier (yet consuming more overall!). I previously under-consumed calories, adversely affecting my health. Currently, I’m consuming double the calories, focusing on micronutrients, and fostering a healthier relationship with food.
While nuance exists and fasting could lead to disordered eating for some, it can also be a health-conscious way to appreciate and care for our bodies.
The Debate Over Circadian Alignment
Like any health-related decision, adhering to this eating style isn’t always simple. It varies depending on geography and lifestyle. During winter, darkness arrives by 5 p.m. or earlier in many places, with limited daylight. Conversely, some seasons offer lengthy daylight with minimal darkness.
I’m not advocating global adherence to daylight eating only. However, not eating several hours before bedtime promotes better sleep and often aligns with sunset.
Seasonal Variations in Eating Habits
Seasonal changes play a role, though often overlooked. People historically consumed more during summer due to extended daylight, facilitating prolonged social interactions. Conversely, winter involved more rest and reduced calories. The concept may seem odd in today’s era of artificial lighting, but historically, it was standard.
With electric lighting, we’ve shortened sleep durations, particularly during winter. Continuous eating and late-night screen use were absent from ancestral lifestyles. Now, I notice a natural inclination to retire earlier in winter, later in summer.
If residing near the equator or in Finland, experiences differ. Individual circumstances like pregnancy, lactation, or health conditions affect eating habits. Aligning meals with sunlight isn’t rigid, nor does it forbid post-sunset caloric intake.
Historically, food scarcity in winters necessitated fewer calories. Nowadays, with abundant food and artificial light, constant eating may seem odd or unsafe. Ancestrally, synchronizing with natural rhythms was straightforward, albeit harder now.
Light and diet are significant circadian health signals. Adjusting meal periodicity and spending time outdoors can substantially impact these rhythms.
The Health Advantages of Circadian Fasting
Research suggests daylight-restricted eating enhances insulin sensitivity and diminishes diabetes risks. Empirical evidence indicates better metabolic responses earlier in the day, as glucose levels are notably lower after breakfast compared to supper.
Aligning eating patterns with natural rhythms can aid in weight management and enhance fat metabolism. Those eating earlier often consume less, resulting in a lower BMI. It can also improve sleep, freeing the body from the task of digestion at night.
Weight Management and Digestion
One research study revealed unintentional 20% caloric reduction among time-restricted eating participants, requiring no psychological effort in restraint. This method simplifies caloric moderation.
Many, myself included, experience improved digestion. Eating in alignment with daylight hours harmonizes with natural digestive rhythms, optimizing nutrient absorption and reducing discomfort. I refrain from eating a while before bedtime, using enzymes and PectaSol thereafter.
Additional Health Gains from Circadian Alignment
- Some studies associate fasting with potential lifespan extension.
- There’s an inflammation relationship; one study highlighted decreased blood pressure and inflammation levels among sunset-to-sunrise fasting participants.
- Aligning circadian rhythms may also enhance blood pressure regulation and cholesterol profiles.
- Cognitive function, including memory and focus, might benefit as well.
Despite its contentiousness, everybody participates in fasting daily, with the exception of those who have mastered sleep-eating! Achieving circadian alignment also involves regulating light exposure.
Maximizing Light Exposure
Numerous issues might resolve with sunlight exposure and greater natural alignment. Morning sunlight, especially before screens or caffeine, significantly affects hormonal health. Sunrise and sunset offer complimentary red light exposure.
I maximize safe outdoor time, increasing exposure while preventing sunburn. Many bodily processes respond to light signals. Natural light exposure during the day is crucial, while artificial light post-sunset should be minimized to promote comfort and safety.
At home, lighting reflects outdoor conditions. After sunset, we utilize lower, amber light bulbs at eye or below-eye level. During daylight hours, I prefer full-spectrum overhead light bulbs.
Recalibrating Hormones Through Camping
Camping presents a straightforward method for a comprehensive reset. Research shows that a week outdoors, free of screens or artificial lighting, immensely benefits hormonal health and resolves sleep-related issues.
Even without camping time, decisions aligning with natural light bear significant returns. This entails eliminating blue light in the evenings.
I employ a laptop with a non-blue light screen, usable offline. It aids writing, listening to audiobooks, and music during rest. This tool enhances creativity, enabling journaling, writing, or creative endeavors at night without blue light exposure.
Dietary Choices for Circadian Alignment
A pivotal aspect of circadian alignment is diet. Transitioning from skipped breakfasts, I now consume a substantial breakfast, aiding my nervous system. Lunch comprises ample protein and micronutrients, ensuring nutritional fulfillment.
Unconventional foods like sardines, soups, fermented products, and olive oil feature in my meals. I accompany breakfast with supplements and prioritize hydration and mineral intake. Coffee comes after morning hydration and sunlight! Dinner is an earlier light meal, ceasing eating several hours before sleep, favoring minerals and herbal tea.
Prioritizing nutrient-dense foods signals abundance, encouraging fat release rather than retention. Our bodies receive essential nutrients for muscle development, fertility, and overall thriving.
Communicating Safety Signals to Your Body
Beyond nutritional focus, sending our nervous system safety signals is vital. Breathwork is effective, where deep nasal breathing promotes parasympathetic state transitions. Slow, deliberate breathing considerably aids the nervous system.
- Lying down with legs elevated against a wall for 10 minutes helps transition to parasympathetic mode.
- Movement and walking throughout the day are advantageous. Short post-meal walks accumulate significant benefits.
- Consistent sleep is essential for overall health. Sleep deprivation often triggers overeating and unhealthy cravings.
Final Thoughts on Circadian Alignment
Integrating circadian alignment is a cornerstone of comprehensive health. Prioritize morning sunlight exposure immediately after awakening, followed by morning hydration. Enjoy a nutrient-rich breakfast, reducing food intake as the day progresses. This approach provides digestive respite, supporting detoxification and cellular restoration during sleep.
The significance of timing, light, and sleep for well-being is often underestimated. Optimizing these factors greatly influences the nervous system, hormonal balance, metabolism, and more. Individual circumstances dictate application, but aligning with nature generally yields greater health and happiness.
Have you tried any of these approaches? What worked for you? Share your thoughts in the comments!
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