Day 57: One thing I learned today...
There has been a lot of talk about intermittent fasting within the health and wellness industry. I’ve tried it and I like it. I believe it is a good tool for me but I don’t live by it. I do not believe it is for everyone because we all have our own unique needs. I am also one to fuel myself when I feel hungry with supportive foods to satiate my hunger.
I was introduce to a new type of fasting, Circadian Rhythm Fasting.
The circadian rhythm is a 24 hour sleep/wake cycle which is influenced by hormones. I don’t want to dive too deep into this but I want to touch on some of the information I learned from Dr. Amy Shah, MD about Circadian Rhythm Fasting. Typically, when the sun goes down the body is going into more of a restorative and repair mode. During this time digestion is turned off unless you decide to eat late at night. Eating can interrupt this process because it may cause a late night insulin spike which, can interfere with melatonin production, which can interrupt the sleep cycle. It is noted that timing your meals with you circadian rhythm can be important, it is also important to fuel your body with supportive foods (quality proteins, healthy fats and some complex carbs) while limiting highly processed foods. I’ve seen a suggestion of a 7-7 eating/fasting window however due to differences with sleep/wake cycles this may differ person to person. Another suggestion is to stop eating at least 2 hours prior to going to sleep. Maybe something to play around with if you have having difficulty with sleep.
Other considerations with the circadian rhythm include exposure to blue lights late at night. If possible try using apps, glasses or special light bulbs to block blue light. Or go completely screen free and use candles one night. Also getting sunlight in the morning can reset and help with hormone regulation.
I am excited to read Dr. Shah’s new book coming out next month, I’m so Effing Tired.
Resource: the mindbodygreen podcast Episode 286: Why we’re all so tired - Amy Shah, MD.
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