August 05, 2025

Ep. 293 - Circadian Rhythm Fasting for Weight Loss | Why Morning Fasting Windows Beat Evening | Light Exposure & Sleep Impact on IF Results | Syncing Intermittent Fasting with Your Body Clock | Meal Timing Matters | Join Our Next Fasting Challenge!

42 minutes

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In this science-driven episode, Dr. Scott Watier and Tommy Welling explore how circadian rhythm—your body's 24-hour internal clock governed by light exposure—directly impacts insulin sensitivity, glucose metabolism, and weight loss success, revealing that eating the same meal at 8 p.m. versus 8 a.m. results in 30% decreased glucose processing capability. They unpack compelling research showing that irregular sleep patterns creating just one hour of "social jet lag" increase prediabetes and diabetes prevalence by 1.4 times, while exposure to light during sleep correlates with higher BMI and visceral fat accumulation regardless of caloric intake. The hosts deliver actionable strategies for realigning your fasting schedule with natural biology, including shifting calories earlier in the day, establishing light boundaries with morning sunlight exposure and evening blue light reduction, and creating consistent sleep-wake routines that protect metabolic function. With practical tips like strategic meal timing, implementing soft boundaries around kitchen access during vulnerable evening hours, and tracking patterns through journaling, this episode empowers listeners to sync their fasting lifestyle with their body's natural rhythms for easier hunger management, better sleep quality, and sustainable fat loss that feels effortless rather than forced.

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Article Links:

https://pmc.ncbi.nlm.nih.gov/articles/PMC5388543/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4089089/

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By Dr. Scott Watier & Tommy Welling

4.7

11241,124 ratings