cover circadian rhythm fasting
William Read - Nutrition Consultant
William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.

Circadian Rhythm Fasting

Intermittent fasting Weight loss

Circadian rhythm fasting is commonly used to improve our health and well-being. It consists of intermittent periods of insulin release that help us balance our blood sugar and insulin on an evening and morning basis, as well as large meals during regular hours.

Table Of Contents

What is Circadian Fasting?

Circadian fasting is a special type of intermittent fasting that mimics the biological process of our circadian rhythm, which regulates the daily body rhythms, such as the sleep-wake cycle.

Circadian fasting means that you eat during your morning and evening meal times. According to studies, you will lose weight effectively and efficiently when you fast for 21 hours per day (2 meals).

Circadian fasting is a way of eating that mimics the 24-hour cycle of our inner clocks or fast circadian rhythm. The idea is to eat your largest meal in the early afternoon and then fast for 18 hours until your last meal in the evening. This means you could eat only three meals a day but still get all the nutrients you need.

Circadian fasting is based on the idea that we’re hardwired to eat at certain times of day and can help us stay healthy. Some people find it easier to fast than others, but if you decide to do this, remember that it takes time for your body to adjust. Your hunger patterns shift once you start regularly eating again.

How Circadian Rhythm Fasting Works

Circadian fasting mimics the sleep-wake cycles of animals. It involves restricting your eating window to a specific time each day and only eating during this period.

There are two types of circadian fasting:

  • 24-hour fasts – you eat during one period that’s 24 hours long (e.g., from 6 pm to 6 am)
  • 18-hour fasts – you eat during one period that’s 18 hours long (e.g., from 1 pm to 11 pm)

The basic idea behind circadian fasting is that it mimics the natural cycles in animals, which makes sense because humans are animals too! During early life, we only have access to food at certain times of the night, so we evolved to be awake and asleep during others when we weren’t hungry or full.

How To Do Circadian Rhythm Fasting

A lot of people wonder how to do circadian rhythm fasting

The most essential thing is to listen to your body because it knows your needs better than you do. Your body can quickly tell if it’s hungry or full, even if you don’t feel like eating or drinking.

It is also important for people who are used to eating every few hours during the day (such as nighttime workers) not to skip meals altogether. Skipping meals can cause overeating at other times of the day, leading to weight gain and even more health problems.

Circadian Rhythm Fasting Benefits

Circadian rhythm fasting is a way of eating that emphasizes your body’s natural rhythms. It’s also called time-restricted eating because you only eat during specific times of the day.

Circadian rhythm fasting — or time-restricted eating — can help you lose weight, reduce your risk of heart disease and type 2 diabetes, improve your mood and energy levels, and feel more youthful.

It can also result in autophagy – a process where damaged body cells are replaced to generate new ones. 

circadian rhythm fasting

What is Trf Fasting

Trf is a fasting diet that involves eating only liquids. The diet is typically used to help with weight loss but can also treat medical conditions like diabetes.

Trf diets are also time-restricted eating, 24-hour fasts, or liquid diets.

The name “trf” refers to the total time of fasting — not just the hours or days you’re allowed to eat or drink during your fast.

Trf allows you to eat throughout the day while maintaining ketosis. It’s also known as time-restricted feeding because you restrict your eating window to a short period each day. This way, you can keep your insulin levels low and help prevent overeating and cravings.


Through fasting, we might be able to take control of inflammation, reduce disease risk, improve cognition and mood, promote autophagy (a form of cellular cleaning), and more. We can improve our health and control our chronic disease risk by manipulating our daily eating schedule to sync up with our circadian rhythm. It’s important to keep in mind that this lifestyle change requires plenty of discipline—we’re not advocating for extreme dieting or rapid weight loss. Like any new exercise regimen, it takes time and patience to see results. But once you acclimate to the routine, it will become part of your regular life and schedule.

William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.