A fasting schedule that’s healthy, easy to do and promotes optimal gut-brain connection
Your circadian rhythm is your 24-hour cycle of wakefulness and sleep, which when disturbed, can upset every system in your body, from your hormones, gut health, brain and nervous system. You can sync your circadian rhythm by sticking to a routine and following basic practices, like turning lights and blue light off before bed, waking up with the sun, getting sunlight and nature time and stopping food around sunset. Along with these habits is a diet that is high in fiber, antioxidants and plants.
If you’re wondering how your day might want to look, here’s a sneak peek into my eating plan for a typical day of circadian fasting. My fasting schedule doesn’t start in the morning; it starts the night before. The last thing I eat is between 7-8 PM. I do not eat anything or consume any calories after 8 PM. By maintaining at least, a 12-16-hour gap between my night and morning meal, I give my body ample time to digest the last meal and give my gut a break. Here is a sample day of eating for fasting.
7 AM: Fasted workout
I fast from 8PM to 9AM and go for an outdoor workout the next morning. A fasted workout is helpful because food is processed and digested. The benefits include decreased insulin levels, increased lipolysis and fat oxidation.
9 AM: Probiotic cottage cheese and frozen blueberry salad
Let's get into my sample day of eating for fasting. I started by breaking my fast with probiotic cottage cheese and frozen blueberries. Cottage cheese is fermented and full of probiotics. Probiotics are great for gut health, as they help keep the bad bacteria in check and ensure better production of good bacteria. It contains L. acidophilus, B. Bifidum and four strains of lactic cultures that keep your gut in good shape when consumed raw. One of my favorite combinations for cottage cheese is frozen blueberries, but any berry would be beneficial. They are full of fiber and antioxidants and rich in potassium, magnesium, calcium, phosphorus and vitamin C and K.
10 AM: Chai Latte and sauteed spinach with garlic and turmeric
An hour after my breakfast, I like to take a short break with a cup of Chai Latte. It is free from added sugar, caffeine and is gluten-free. It’s also rich in antioxidants. The Chai Latte has several spices including cinnamon, clove, nutmeg and ginger root, which are rich in polyphenols and have been shown to protect the body from oxidative stress, including inflammation, cancer and heart disease.
I like to pair my Chai Latte with a bowl of sauteed spinach with garlic and turmeric. While spinach reduces oxidative stress in the body and is loaded with fiber that keeps digestive movements on track, turmeric serves as an immunity booster and detoxifies the body. Garlic is rich in inulin, a type of non-digestible carbohydrate, that fuels the good bacteria to prevent any digestive disorders. Just remember to chop it and let it rest for about 10 minutes to activate the inulin.
12 PM: Probiotic coconut water
As a midday snack, I like to have a cup of probiotic coconut water. Coconut water is enriched with several enzymes and vitamins and is a great option for a sample day eating for fasting, but it is not fermented. However, you can quickly ferment your coconut water at home and if not, then you can get fermented coconut water to enjoy all of the benefits for your gut.
2 PM: Cucumbers marinated in vinegar
Cucumbers marinated in vinegar are a good snack option for your sample day eating for fasting. Cucumbers are high in antioxidants such as beta-carotene, which our bodies convert into vitamin K. When we consume vinegar marinated cucumbers, the fermentation makes them rich in probiotics, which further accelerate the production of good bacteria in the gut.
6 PM: Salad topped with konjac noodles
Konjac noodles are a regular part of my meal plan. Not only are they delicious, but they are high in fiber, promoting digestion. Konjac noodles have soluble fiber that works as a prebiotic and feeds the good bacteria in your digestive system. Such noodles also easily pass through the digestive system, thus aiding in digestion and preventing constipation.
I like to toss them in several spices such as turmeric, cayenne pepper and ginger, which detoxifies the body, enhances the taste, and stimulates the gut microbiome. Studies suggest that spices have prebiotic and polyphenol properties that change the microbiome and improve gut health. I consume these noodles with a side of salad which includes seasonal vegetables for improved fiber intake and is recommended for a sample day of eating for fasting.
7 PM: Probiotic yogurt with protein cake and dark chocolate chips with coconut cream and raspberries
Probiotic yogurt naturally adds probiotics to my day and helps me end my day on a healthier note. It keeps bad bacteria in check. I like to enjoy the yogurt with my protein cake. It keeps me active and full for longer.
- Psyllium husk 2 tbs
- Pinch baking soda
- 1 teaspoon vanilla
- 1 tablespoon peanut butter or powdered peanut butter
- 75g Egg white or egg replacer
- 1/2 scoop chocolate vegan protein powder (Vega sport is what I used)
- Monk fruit chocolate chips
You can bake it as a cake or cook it on the stove as pancakes. Whatever way you choose, the results will be delicious, stomach-filling and healthy for your gut. Psyllium husk is loaded with fiber—if you’re new to trying it, start with ½ tablespoon and slowly increase it. Remember to drink extra water with this.
I like to finish my day on a sweet note with dark chocolate chips with raspberries and coconut cream. Try it for your sample day eating for fasting as well.
Dark chocolate is full of antioxidants that help detoxify the body and curb sugar cravings without adding too much sugar to your calorie intake. I recommend 70% dark chocolate or higher, which is ideal as the higher presence of cacao reduces inflammation and increases good bacteria production in the gut. Raspberries are rich in fiber that prevents constipation and since they are very hydrating for the body, they remove toxins too. Coconut cream is loaded with healthy fats, which stabilizes blood sugar levels and keeps you feeling satiated throughout the night.
I also try to get a minimum of two liters of water per day. I hope you enjoyed this sample day of eating for fasting.