What is Circadian Rhythm and Circadian Rhythm Fasting?

Have you ever wondered why you feel sleepy at night, hungry at certain times, and alert during the day?

If so, the answer primarily comes down to your natural internal clock, otherwise known as your circadian rhythm.

Your circadian rhythm affects many of the ways your body and mind function, and when it’s not in check, you can experience side effects, such as poor sleep, depression, and weight gain.

This is why many dieticians and health professionals are now suggesting circadian rhythm fasting (CRF) as an effective way to lose weight in line with your body’s natural processes and rhythm.

So, does circadian fasting work?

Here’s a closer look at the benefits of aligning intermittent fasting and your circadian rhythm.

What is Circadian Rhythm?

According to the National Institute of General Medical Science, the circadian rhythm definition refers to your body’s biological clock and the “physical, mental, and behavioral changes that follow a 24-hour cycle”.

In simple terms, think of the circadian rhythm meaning as your body’s natural timing system and how it runs in cycles throughout the day and night to carry out basic functions and processes.

Almost all your body’s functions follow a natural rhythm of some sort. For example, your sleep is influenced by light, causing you to be more alert during daylight hours and want to sleep at night.

Appetite is also affected by your internal clock, as you feel hungry when you wake after many hours of sleep. Your appetite then fluctuates throughout the day as your body craves the energy it needs to run your regular schedule.

Keeping your circadian rhythm in sync is essential to feeling well and functioning correctly.

When it becomes unbalanced, you can experience side effects, including insomnia and other mental and physical health issues, including weight gain.

What is Circadian Rhythm Fasting?

Circadian rhythm fasting is a way of eating that compliments your natural body clock.

A circadian rhythm fasting schedule generally involves eating during your daylight active times and fasting during the night according to your natural behavior over 24 hours.

For most people, this means adopting a 12:12 fasting plan, whereby you consume calories for 12 hours from early morning to early evening and fast for the remaining 12 hours.

A major advantage of 12:12 fasting is that the long eating window ensures you can maintain the plan long-term. Fasting Kompanion, the best intermittent fasting app you can find, helps keep your intermittent fasting times and efforts in check.

Circadian Rhythm Fasting vs. Intermittent Fasting

Although both circadian rhythm fasting and intermittent fasting involve not eating for a prolonged period, there are two main differences between the two fasting plans:

• Length of the fast: There are several different fasting schedules. 14:10 and 16:8 intermittent fasting plans, or the 5:2 method are just a few of the many intermittent fasting schedules. A circadian rhythm fasting schedule is based on consuming calories for 12 hours during the daytime, according to your body’s natural rhythm.
• Breakfast: With CRF, the first meal is usually breakfast eaten early in the morning. With most intermittent fasting schedules, breakfast is skipped or enjoyed later in the day.

Benefits of Circadian Rhythm Fasting

Just like intermittent fasting, there are many circadian rhythm fasting benefits. These include:

Weight Loss

Many studies have linked obesity and a high BMI to eating and snacking at night. With CRF, you eat during daylight hours, making it easier for your body to digest the food at night and improving your metabolism.

Helps Regulate Blood Sugars

Research has shown that eating earlier can help stabilize blood glucose levels, which can help prevent the onset of diabetes and help regulate the blood sugars in those with the condition.

Longevity

Yes, fasting 12+ hours daily can boost your body’s regenerative cell production, called autophagy, and improve your lifespan!

Better Heart Health

Intermittent fasting for over 12 hours and limiting what you eat at night has been shown to reduce the risk of developing heart disease.

What to Know Before Circadian Rhythm Fasting

Having read the benefits of circadian rhythm fasting and now you understand how it works, are you ready to give CRF a go?

If so, the 12:12 intermittent fasting schedule CRF follows is straightforward, provided you run on a regular schedule.

Although CRF traditionally follows daylight hours, typically 7 am to 7 pm, you can amend the 12-hour windows to suit your lifestyle, preferences, and goals, for instance, if you work shifts.

The key to aligning the 12:12 fasting method with your circadian rhythm is to eat a good breakfast, gradually reduce your calorie intake throughout the day, and avoid consuming any calories at night.

Remember that a CRD relies on your body’s natural clock, so do listen to your body and ensure you get enough sunlight during the day and wind down in low light with less screen time and distractions at night.