Today, I’m excited to dive into the topic of circadian alignment, including circadian fasting and how light, food, and sleep act as major circadian signaling cues.

“Underrated health tip: stop eating when the sun goes down and watch your sleep transform.”

This simple yet powerful concept has been life-changing for me. While it may not work for everyone in the exact same way, circadian alignment has helped me develop a healthier relationship with food, improve my sleep, and enhance overall well-being. By shifting eating habits to align with natural body rhythms, we can support metabolic health, digestion, and energy levels.

Circadian Fasting

Circadian fasting is a time-restricted eating plan that aligns food intake with the body’s internal clock. This approach recognizes that our metabolism and digestive system are most active during daylight hours and begin to slow down in the evening.

Here are the core principles of a circadian diet:

• Eat during daylight hours when the digestive system and metabolism are most active.
• Stop eating after 7 p.m. to allow internal processes to wind down before sleep.
• Consume larger meals earlier in the day, with a lighter evening meal to prevent blood sugar spikes and support weight management.

This method naturally boosts metabolism, strengthens immunity, enhances sleep quality, and reduces the risk of diabetes. It’s an intuitive way of eating that follows the body’s natural cycles rather than imposing strict dietary rules.

For years, I did the opposite—skipping breakfast and eating heavily at night. Through trial and error, I discovered a rhythm that works better for my body, leading to improved energy, digestion, and overall well-being.

Addressing Misconceptions

Some people argue that circadian eating could be classified as an eating disorder. However, labeling any deviation from the standard American diet as disordered eating isn’t accurate or helpful. While certain restrictive eating patterns can become unhealthy, intermittent fasting, when done mindfully, can be a sustainable and beneficial practice.

Previously, I practiced intermittent fasting by skipping breakfast and waiting until lunch to eat. Now, I simply shift my eating window earlier in the day while still consuming more food overall. In the past, chronic undereating negatively impacted my health. Today, I eat double the calories, prioritize micronutrients, and have a much healthier relationship with food.

Seasonal Considerations

One challenge with circadian fasting is adjusting for seasonal variations in daylight. During winter, the sun sets as early as 5 p.m., while in summer, it may remain bright well into the evening. The key takeaway isn’t to eat strictly by the sunset but rather to stop eating a few hours before bedtime to allow for better digestion and deeper sleep.

Historically, humans ate more in the summer when food was abundant and naturally consumed fewer calories in the winter. Before the invention of artificial lighting, people slept longer in the colder months, aligning their habits with nature’s rhythms. Today, with unlimited access to food and exposure to artificial light, maintaining these natural patterns is more challenging but still possible.

The Science Behind Circadian Fasting

Research supports the benefits of time-restricted eating, showing that consuming food earlier in the day improves insulin sensitivity and lowers the risk of diabetes. Studies indicate that glucose levels are more stable in the morning compared to the evening, meaning our metabolism functions optimally earlier in the day.

Eating with the body’s natural rhythm also supports weight management. One study found that participants following a time-restricted eating plan unintentionally consumed 20% fewer calories, leading to effortless weight regulation. Additionally, aligning food intake with daylight can enhance digestion, improving nutrient absorption and reducing bloating or discomfort.

Additional Health Benefits of Circadian Alignment

Beyond metabolism and digestion, circadian fasting offers other health advantages:

Longevity

Some studies suggest that fasting can promote a longer lifespan.

Inflammation reduction

Research indicates that fasting from sunset to sunrise can lower blood pressure and inflammation.

Heart health

Circadian alignment may improve cholesterol and blood pressure levels.

Cognitive function

A properly regulated circadian rhythm supports memory, concentration, and mental clarity.

The Role of Light in Circadian Health

Light exposure is one of the most powerful factors influencing our circadian rhythm. Morning sunlight exposure—without glasses or contacts—can significantly impact hormone balance and energy levels. At sunrise and sunset, we naturally receive red light exposure, which supports circadian health.

To mimic natural light cycles, I adjust my indoor lighting:

• During the day, I use full-spectrum overhead lights to simulate sunlight.
• After sunset, I switch to warm, amber-colored lights at eye level or lower to signal to my body that it’s time to wind down.

For a complete circadian reset, spending time outdoors without screens or artificial light can be transformative. Research shows that camping for just one week can dramatically improve sleep and hormone health. While not everyone can unplug completely, simply reducing blue light exposure at night can make a big difference.

Circadian-Aligned Nutrition

Another important factor in circadian alignment is food quality. I’ve shifted my habits to prioritize a nutrient-dense breakfast and lunch, providing my body with the fuel it needs earlier in the day. My meals include:

Breakfast

Protein-rich foods like eggs, sardines, soups, and fermented foods, plus healthy fats such as olive oil.

Lunch

A substantial meal packed with micronutrients and protein to keep me energized.

Dinner

A light, early meal followed by hydration and herbal tea to support digestion and sleep.

This approach signals to my body that food is abundant, promoting fat-burning and muscle-building rather than fat storage.

Supporting the Nervous System

Circadian alignment isn’t just about food and light—it also involves supporting the nervous system. A few simple habits that help regulate stress and promote relaxation include:

Breathwork

Deep nasal breathing encourages a parasympathetic (rest-and-digest) state.

Leg elevation

Lying down with feet up against a wall for 10 minutes helps the body shift into relaxation mode.

Post-meal walks

Walking for just 10 minutes after meals improves digestion and supports blood sugar balance.

Prioritizing sleep

Getting enough rest prevents cravings and supports overall well-being.

Final Thoughts

Circadian alignment is a foundational aspect of health that integrates sleep, nutrition, and light exposure. By getting morning sunlight, eating nutrient-dense meals earlier in the day, and reducing artificial light at night, we can support our body’s natural rhythms and enhance overall wellness.

While there’s no one-size-fits-all approach, small changes can have a big impact. By reconnecting with nature’s cycles, we create a lifestyle that supports better digestion, metabolism, sleep, and mental clarity. The more we align with these natural patterns, the more our bodies thrive.