How Circadian Alignment Changed My Health

I want to talk about something that’s made a huge difference in my health: circadian alignment—basically, syncing up with nature’s rhythms when it comes to eating, sleeping, and light exposure. This idea might seem simple, but it’s been a game changer for me.

It all started when I posted this on social media:

“Underrated health tip: Stop eating when the sun goes down and watch your sleep transform.”

I didn’t expect much pushback, but people had thoughts. Some called me out for not explaining the reasoning behind it. Others went as far as to accuse me of having an eating disorder. So, I figured it was time to dive deeper into why I started eating this way and why it works.

What Is Circadian Fasting?

Dr. Amy Shah, aka “The Fasting MD,” introduced me to the idea of circadian fasting. The basic concept is that our bodies function best when we eat in sync with our natural rhythms. Instead of eating at random times throughout the day (or night), you eat when your metabolism and digestion are most active—during daylight hours.

Here’s the general idea:

Eat when the sun is up and stop eating a few hours before bed.
Front-load calories earlier in the day instead of having a big dinner.
Avoid eating late at night when digestion slows down.

This approach can help with metabolism, energy levels, and even sleep. It’s not about extreme rules—it’s just working with your body instead of against it.

Is This an Eating Disorder?

Some people online suggested that avoiding food at night is an unhealthy restriction. I get it—there’s a lot of talk about diet culture and disordered eating these days. But for me, this isn’t about restriction at all. In fact, I eat more now than I did when I was constantly under-eating and feeling run-down.

I used to skip breakfast and eat a lot late at night. Now, I eat plenty of calories earlier in the day and stop eating earlier. The difference? More energy, better digestion, and no more feeling sluggish in the morning.

Could someone take fasting to an unhealthy extreme? Sure. But in itself, intermittent fasting—especially when done with your body’s natural rhythm—isn’t harmful. If anything, it can be a tool for better health.

Why This Works (and Why It’s Not One-Size-Fits-All)

This method isn’t about rigid rules—it’s about supporting your body’s natural cycles. That said, it’s not going to look exactly the same for everyone.

Seasons Matter – In summer, we naturally stay up later and eat more. In winter, we need more sleep and often crave fewer calories. That’s normal.
Location Matters – If you live in Alaska or Finland, where daylight hours fluctuate wildly, you’ll need to adjust accordingly.
Personal Needs Matter – If you’re pregnant, nursing, or dealing with certain health conditions, your body might need something different.

The main idea is to stop eating a few hours before bed so your body isn’t working on digestion while you’re trying to rest. For many people, this roughly lines up with sunset, but it’s not a hard rule.

The Benefits of Circadian Fasting

Science backs up the idea that eating earlier in the day is better for our bodies. Here’s why:

Better blood sugar control – Our bodies handle glucose more efficiently in the morning than at night.
Weight loss without effort – Studies show people who eat earlier naturally consume fewer calories without trying.
Improved digestion – Eating in sync with our metabolism helps food break down more efficiently.
Lower inflammation – Some research suggests that fasting overnight can reduce inflammation and blood pressure.

I’ve noticed these benefits in my own life, and it’s been surprisingly easy to stick to once I got used to it.

Light and Food: The Ultimate Circadian Signals

Our bodies rely on two main signals to regulate circadian rhythms: light and food.

Morning Sunlight – Getting outside first thing in the morning (before caffeine or screens) sets your internal clock for the day.
Evening Light – Artificial blue light at night throws off melatonin production and makes it harder to wind down. I use amber light bulbs after sunset to mimic natural light.
Meal Timing – Eating early in the day tells your body that food is available and that it’s time to be active. Skipping late-night snacks helps reinforce natural rest cycles.

One of the best ways to reset your circadian rhythm? Camping. Studies show that just a few days outdoors, away from artificial light, can help restore a healthy sleep-wake cycle. Even if you can’t camp, spending more time outside during the day and dimming lights at night can make a big difference.

What I Eat for Circadian Alignment

I don’t follow a strict “diet,” but I do focus on nutrient-dense foods. Here’s what works for me:

Big Breakfast – Lots of protein, healthy fats, and minerals to start the day strong.
Hearty Lunch – More protein, fiber, and micronutrients to keep energy levels up.
Light Dinner – Usually just a snack a few hours before bed.
Hydration – I drink plenty of water and add minerals to support my nervous system.

This isn’t about depriving myself—it’s about giving my body what it actually needs. When it gets the right signals, it doesn’t hoard fat or feel sluggish.

Other Simple Ways to Support Your Body

Besides food and light, small daily habits can help reinforce circadian alignment:

Deep Breathing – Slowing down your breath helps shift your body into a relaxed state.
Legs Up the Wall – Lying down with your feet up for 10 minutes is a quick way to reset.
Post-Meal Walks – Walking for just 10 minutes after meals improves digestion and blood sugar levels.
More Sleep – When we’re sleep-deprived, we crave junk food and overeat. Prioritizing rest helps everything else fall into place.

Final Thoughts

Our bodies want to be in sync with nature. The problem is that modern life makes it really easy to get out of alignment.

Getting morning sunlight, hydrating properly, and eating earlier in the day can make a huge difference. This isn’t about being perfect—it’s just about making small shifts toward better health.

At the end of the day, the more we work with our body’s natural rhythms, the better we feel. And honestly? It’s a whole lot easier than constantly fighting against them.