And only 3 spots left for Blueprint if you are looking for more support this spring!
Fasting to support circadian health & who should skip it...
Earlier this week I shared my DST reset routine (click here to read it if you missed it), and yesterday I went live to talk about some interesting research on how fasting & meal timing can serve as a circadian reinforcer (or zeitgeber).
There are definitely people who should skip fasting & stick to the strategic meal times, and I will discuss that today as well.
Keep reading to get the link to my latest livestream about fasting for DST reset (with timestamps) & the science to back it up!
⚡️ Only 3 spots remain for BLUEPRINT live! On top of your custom plan - 6 weeks of support - zoom meetings & lessons that you get inside the program - we have a 91 page recipe book & macro class.
Most people know that light sets the circadian clock in the brain - the suprachiasmatic nucleus (SCN), but your body actually contains many clocks, and several of them respond strongly to when you eat.
Researchers started discovering this more than 20 years ago, and one of the landmark papers showed that when animals were placed on a restricted feeding schedule, peripheral clocks in organs like the liver and pancreas shifted their timing, even though the central brain clock remained aligned to light.
This showed that food timing can uncouple metabolic clocks from the central circadian pacemaker.
Later research has expanded on this concept.
Human trials on early time-restricted feeding show improvements in:
• 24-hour glucose regulation
• insulin sensitivity
• circadian gene expression
• metabolic health markers
One randomized controlled trial published in Nutrients found that eating earlier in the day within a restricted window improved 24-hour glucose control and altered markers of circadian biology and aging.
What this means in practical terms:
Light anchors the master clock in the brain, but food timing helps synchronize the metabolic clocks throughout the body.
Which is why a slightly longer overnight fasting window during the time change or jet lag can help your system re-align more quickly.
That said (and this is important) Fasting is not appropriate for everyone.
I generally recommend skipping fasting if you are:
• pregnant or breastfeeding
• recovering from illness
• under significant stress
• dealing with disordered eating patterns
For many others, however, a short overnight fasting window paired with morning outdoor light can act as a powerful circadian reset signal.
If you want the full explanation, I walk through all of this in the livestream replay (click here or on the photo above to watch)....timestamps are at the bottom of this email!
And one quick update.
My Blueprint program starts on Monday and there are only three spots remaining.
Blueprint is where we take all of these signals - light, nutrition, hydration, circadian timing, sleep, and stress - and build a custom plan for your real life and environment.
Not the ideal routine you see online.
A strategy designed around your biology, your schedule, and where you live.
If you’ve been considering it, now is the time.
Once the final three spots are filled, enrollment closes!
Click here to grab your spot or reply to this email with any questions!
