"Rather than simply extending the fasting window or cutting more calories, the intervention group was simply asked to finish eating at least three hours before their usual bedtime. That meant no snacking while watching TV after dinner and no "just one more bite" at 10 p.m. (my personal downfall). This relatively simple intervention ensured that the overnight fast overlapped with the body's natural sleep-wake rhythm."
"The results were impressive. Those who followed the circadian-aligned fasting plan saw significant improvements in nocturnal blood pressure dipping (i.e., greater declines in nighttime blood pressure, indicating greater recovery), as well as lower nighttime heart rate, higher heart rate variability, lower nighttime cortisol, and lower glucose levels, tested via an Oral Glucose Tolerance Test. As a clinical psychologist who knows how difficult behavior change can be, what also struck me about these findings was the high rate of compliance with the circadian-aligned fasting intervention."
A randomized clinical trial evaluated timing of fasting aligned with individuals' natural sleep-wake rhythm and required participants to finish eating at least three hours before their usual bedtime. Participants stopped late-night snacking and avoided bites after 10 p.m., creating an overnight fast that overlapped with the circadian rhythm. The circadian-aligned fasting group experienced greater nocturnal blood pressure dipping, lower nighttime heart rate, increased heart rate variability, decreased nighttime cortisol, and lower glucose during an oral glucose tolerance test. Nearly 90 percent of intervention participants adhered to the schedule, indicating high acceptability for the simple behavioral change.
Read at Psychology Today
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