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A Beginner's Guide to a Successful Intermittent Fasting Program and Circadian Fasting™ Program

A Beginner's Guide to a Successful Intermittent Fasting Program and Circadian Fasting™ Program

A breakdown of intermittent fasting, circadian fasting™ and their benefits

While new to the western world, fasting is an age-old tradition that has been used in eastern cultures for thousands of years. Although the basic concept of abstaining from food is old, the modern-day forms of fasting, called intermittent fasting or circadian rhythm fasting, can be catered to your lifestyle and offers endless health benefits. Whether you want to boost your metabolism, balance blood sugar levels, or just feel more energized overall, fasting is a great tool to look and feel your best. 

Intermittent fasting

Intermittent fasting is a pattern of eating that cycles between short periods of eating and longer periods of fasting. For beginners, this involves eating for 12 hours during the day and fasting for 12 hours. As you practice this pattern, you can lengthen the time of your fast.

Circadian rhythm

Your circadian rhythm is the natural, internal process, or ‘clock’ that regulates your day/night or wake/sleep cycle. It repeats every 24 hours. Your body’s circadian rhythm has a direct effect on your health. If there is a disruption to your circadian rhythm—because of sporadic and/or unhealthy lifestyle habits—it will negatively affect both your brain and body, resulting in weight gain and a groggy and tired feeling.

Combining intermittent fasting with circadian rhythm

Synching your diet with your body’s clock is called circadian rhythm fasting. This time-restricted eating plan focuses on what you eat and when you eat. Typically, one should eat when the sun is up—for about 8-12 hours—and stop when the sun goes down, for the best intermittent fasting program for weight loss. Pair this with other lifestyle changes that help balance your circadian rhythm.

Circadian rhythm fasting:

  • Fast for a range of 12-18 hours a day
  • Get 15 minutes of morning sunlight before 10:00 A.M. to reset melatonin
  • End meals three hours before bed
  • Eat the majority of meals between noon and 5:00 P.M.
  • Consume six to eight servings of vegetables
  • Get eight hours of sleep each night
  • Go to bed and wake up at the same time every day
Vegetables for intermittent fasting


Benefits of circadian rhythm fasting

Making a few easy modifications to your modern life can make a huge impact on your health. Studies by health and wellness experts have shown a positive correlation between circadian rhythm fasting and overall health, including delaying signs of aging on skin, weight management, improved immune function, improved cognition, lower inflammation, balanced insulin levels, and improved brain, hormone and digestive health.

Why choose circadian rhythm fasting?

  • Easier than traditional fasting
  • Short-term results along with long-term disease modification
  • Modern science-backed
  • Ancient science-backed
  • Free