Different Types of Fasting Schedules for Your Natural Circadian Rhythms

At I Wish I Was, your trusted and authorised seller of Unicity products, we recognise the growing popularity of intermittent fasting and its numerous benefits. A crucial yet often overlooked aspect of intermittent fasting is timing your fasting periods to align with your body’s natural circadian rhythms. This alignment can help you reap greater benefits and maintain the practice in the long run.

What Are Circadian Rhythms?

Circadian rhythms are your body’s intrinsic clock, governing the sleep-wake cycle, hormone release (such as cortisol and melatonin), body temperature, and various cellular processes including digestion and cell division. Light and other external cues synchronise this internal clock with the environment around you, repeating roughly every 24 hours.

Disruptions to these rhythms can significantly impact your sleep, mood, appetite, and cognitive functions, thereby affecting your overall health.

Your Chronotype and Circadian Rhythms

While circadian rhythms operate on a 24-hour cycle, their timing can vary among individuals. This explains why some people are energised in the mornings, others prefer not to eat until a few hours after waking, and some find it hard to sleep before 11 p.m.

Understanding and working with your natural rhythm can significantly ease your daily routine.

How Circadian Rhythms Affect Digestion, Appetite, and Metabolism

Eating at unsuitable times can disrupt your circadian rhythms, potentially throwing off your entire day. Here are some key principles to maintain steady rhythms:

1. Delay Breakfast: Wait 1–2 hours after waking before eating to allow your body to fully awaken.

2. Finish Eating Early: Aim to stop eating at least three hours before bedtime to allow for complete digestion.

3. Optimise Insulin Sensitivity: Consume most of your carbohydrates in the morning and afternoon when your body processes glucose more efficiently. Avoid eating late at night when melatonin levels rise and inhibit insulin secretion.

By planning your meals in accordance with your natural circadian rhythms, you make each day smoother and enhance the benefits of intermittent fasting.

Best Fasting Periods Based on Your Chronotype

For Morning Larks: 6 p.m.–10 a.m.

Morning larks, who wake before the sun, benefit from an early dinner and a late breakfast. Aim to have your last meal by 6 p.m. and break your fast around 10 a.m., giving yourself a 16-hour fasting window. To stave off late-night hunger, drink Unicity Balance with dinner to help you feel fuller longer.

For Night Owls: 8 p.m.–Noon

Night owls, who are alert in the evenings, might find breakfast less appealing. A suitable fasting schedule for you would be finishing your last meal by 8 p.m. and breaking your fast at noon the next day. Use **Unimate** in the morning for an energy boost and to keep you satisfied until your first meal.

For Third-Birders (the In-Betweeners): It Depends

If you fall between morning larks and night owls, experiment with both early and late fasting windows to determine what suits you best. Listen to your body’s hunger cues and energy levels to find the most effective schedule. Maintaining a consistent fasting/eating routine is essential, regardless of whether your window starts early or later in the evening.

Intermittent Fasting, Personalised for You

Intermittent fasting can significantly boost your overall health. Personalising it to match your lifestyle and needs, especially by aligning with your circadian rhythms, amplifies these benefits. At I Wish I Was, we empower you with not just products but also valuable insights to enhance your well-being. Make intermittent fasting a sustainable part of your life and maximise its advantages with our guidance and Unicity products.