What is it?
Circadian eating, as discussed in this article, is a dietary approach that encourages eating in harmony with the body's internal biological clock, particularly
aligning with the daily light-dark cycle. It is a concept gaining traction due to its potential to boost metabolism and improve sleep. The core principle involves restricting food intake to daylight hours, with the aim of enhancing various aspects of health, including sleep quality, immune function, and diabetes risk reduction. The author of the source material mentioned that they formerly skipped breakfast and consumed a substantial amount of food at night, but after experimenting, they found a successful eating pattern. This approach emphasizes a significant shift, suggesting that people should stop eating earlier in the day and eat more overall, and that a better relationship with food is a result of practicing circadian eating.
Controversy Explained
The article touches on the controversy surrounding circadian eating, particularly its misclassification as an eating disorder. The author notes that some individuals have branded practices like intermittent fasting and other alternative eating patterns as disordered eating. However, the author argues that these practices, when done correctly, can be beneficial. The article highlights the seasonal differences, emphasizing how natural light exposure and eating habits have varied throughout human history. In the past, people tended to sleep longer and eat less during the winter. In modern times, with artificial lighting and continuous access to food, this alignment with nature has become challenging. Light and food are the primary signals for our circadian health, and adjusting meal timings and increasing outdoor time can significantly influence this.
Health Advantages
The article then delves into the health advantages of circadian fasting, highlighting its positive effects on insulin sensitivity and the potential to reduce diabetes risk. Studies show that glucose levels are typically lower after breakfast compared to supper, suggesting a more efficient metabolic response earlier in the day. This eating pattern supports healthy weight and fat burning, with individuals who eat earlier in the day often consuming fewer calories and having a lower BMI. Additionally, this method enhances digestion, which is in sync with the body's natural rhythms, and leads to improved nutrient absorption and reduced digestive discomfort. Fasting can provide additional advantages, such as increased lifespan. It also has links to lower blood pressure and reduced inflammation levels, and improves memory and concentration by aligning circadian rhythms.
Implementing the Plan
The article references Dr. Amy Shaw, also known as the Fasting MD, for valuable insights into circadian fasting, particularly for women. According to Dr. Shaw, circadian rhythm fasting is one of the most beneficial types of fasting women can do. This involves eating during daylight hours when the digestive system and metabolism are most active and stopping active eating after 7 p.m., which means no more eating until breakfast. It is recommended to consume larger meals earlier in the day and to eat a small meal in the evening to avoid blood sugar spikes and weight gain. This dietary approach emphasizes aligning what you put into your body with the body’s internal clock.
