Circadian Fasting: A Healthier Way of Eating
Dr. Amy Shah, a double board-certified MD and nutrition expert, is here to talk about a new and powerful practice called Circadian Fasting. This practice is a combination of the science of intermittent fasting and time-restricted eating and is superimposed with the science of circadian rhythms.
Circadian rhythms are important not only for the brain and the circadian centers, but also for every cell in the body. By eating, living, moving, and sleeping with circadian rhythms, individuals can improve their health significantly. Intermittent fasting is another way to enhance health, as it involves taking a break from food for 12 to 24 hours. For most modern Americans, who eat upwards of 15 to 16 hours a day, even a 12-hour break can provide benefits for gut health, hormone health, immune health, and more.
So, how does one practice Circadian Fasting? The first step is to choose the start time of the fast. The optimal time is three hours before the individual’s bedtime. For example, if bedtime is at 10:00 PM, the fast begins at 7:00 PM and continues until 7:00 AM the next day. This is a circadian fast, as it optimizes circadian rhythms by stopping food intake three hours before bedtime.
During the fast, individuals are allowed to have water, sparkling water with lemon, coffee or tea, Stevia lemonade, and up to 40 calories of fat if they are very hungry. No protein or sugar should be consumed during the fast, as they can turn off the anti-aging pathways.
Circadian Fasting has shown anti-cancer benefits, cardiovascular benefits, inflammatory benefits, GI benefits, and more. Although human trials are limited, small groups have seen amazing metabolic results from taking breaks from food in a circadian style.
In conclusion, Dr. Amy Shah urges individuals to give Circadian Fasting a try, even if it’s just for one day. She encourages starting with a 12-hour fast and gradually extending it to 14 or 16 hours, taking one day off in between. So, why not give Circadian Fasting a chance and see how it can improve your health?