Circadian Rhythm Fasting for Lyme: Why I Fast 16 Hours a Day
Intermittent Fasting (IF) is a big buzz word these days… And with the big buzz, comes loads of information and opinions on exactly how to fast, when to fast, and whether we should be fasting at all. Intermittent fasting can be a real challenge for people, as it requires some discipline and often a shedding of bad eating habits.
Recent research suggests that the timing of the fast is key, rather than the length of it and can make IF a more realistic, sustainable, and effective tool for weight loss.
But IF isn’t just about weight loss. As you will see later in this blog, the impact fasting has on the body’s systems has led scientists to information that supports using circadian rhythm fasting for Lyme symptom management.
What is Circadian Rhythm?
Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It's also known as your sleep/wake cycle. Each body has its own internal clock, a 24-hour schedule known as the circadian rhythm that every single cell in our body runs on.
The National Sleep Foundation notes that “For most adults, the biggest dip in energy happens in the middle of the night (somewhere between 2:00 am and 4:00 am when they're usually fast asleep) and just after lunchtime (around 1:00 pm to 3:00 pm, when they tend to crave a post-lunch nap).”
My experience with circadian rhythm fasting.
Following a circadian rhythm eating schedule has been a complete game-changer in my healing journey. Lyme disease did a lot of damage to my gut. I developed a bleeding ulcer, Hiatal hernia, small intestinal bacterial overgrowth (SIBO), IBS, candida overgrowth, and many food sensitivities. I searched high and low for new ways to heal and support the digestive system.
When I found Dr. Rhonda Patrick, of Found My Fitness, youtube channel I was willing to try anything. She has interviewed many experts and through her own studies recommends a 16-hour window of fasting each day. This sounded impossible to me at first. I always struggled to get through fasting windows for doctor ordered diagnostic tests.
For years my doctors had recommended I eat every few hours, and a little protein before bed, to keep my blood sugar stable. So for years, I ate a handful of almonds before bed, and I had tons of trouble sleeping! I never tied the two together until I started to honor my circadian rhythm.
When I started to practice intermittent fasting, I started very slowly. I began with 12-hours and worked my way up slowly. Now my daily practice is to stop eating 4 hours before bed, sleep for 8 hours, and consume only water, black tea or coffee for the first 4 hours upon waking.
Of course, sometimes life gets in the way, I might have to eat a little earlier, or later and that is okay! Don’t beat yourself up if you can’t follow this schedule perfectly. The goal is to feed the body with nutritious foods when your digestive juices are highest - in the middle of the day - and give yourself several hours before bed to digest, as often as possible.
Tips for circadian rhythm fasting for Lyme.
Personalize your plan.
Remember that everyone’s internal clock is different. Some people are natural morning people, and some are night owls. Working your feeding schedule around your natural rhythm is important. The idea is to eat when you are awake and fast for around 16 hours/day. For most people, eating while the sun is up makes the most sense.
Avoid disrupting your circadian rhythm.
While some night owls may have a harder time only eating during daylight hours, our metabolisms have evolved to be in sync with eating during the day, sleeping at night. Because nighttime eating is linked to obesity, Dr. Michael Crupain suggests following “The When Way” of eating. This form of intermittent fasting follows 3 simple rules:
Eat only when the sun is up.
Eat more food early, less food later in the day.
Flip around meals, eat your largest meal first, and smallest meals last.
(Inforgraphic Source: Instagram @when.way)
The link between circadian rhythm fasting and Lyme.
Scientists still have a lot to learn, but studies indicate that eating at times out of sync with the circadian rhythm, as observed in shift workers and jet lag, greatly disrupts the release of insulin and other digestive processes. This throws off the body clock which can lead to an increase in inflammation, problems sleeping, and a whole host of potential health problems.
As we know, preventing inflammation, repairing cells, and reducing toxins are crucial for Lyme patient recovery. The link between fasting and Lyme is that intermittent fasting gives our bodies the time to concentrate on repairing damaged cells and reducing oxidative stress, a huge driver of chronic disease and a hindrance to Lyme recovery.
Fasting provides the body with a kind of metabolic switch. Clinical Nutritionist Lindsay Christensen explains this switch as,
“...associated with alterations in biochemical and physiological pathways that lead to a downregulation of inflammation, improved blood sugar control, loss of fat mass (with preservation of muscle), and improved cognition.”
With the benefits of circadian rhythm fasting being well studied and better understood, it’s become clear the benefits this kind of fasting can have on those who suffer from chronic illness, including Lyme.
I know that for me, following my circadian rhythm and fasting each day has greatly improved my health and allowed me to better manage my Lyme symptoms, and I hope if you try it, it works for you too.
If you want more help on managing your Lyme symptoms, you can watch my video Lyme 101 or download my free eBook The Lyme Ease Herx Guidebook
To learn more about Lyme disease holistic treatment options, resources, and tips check out my new book, The Lyme Ease Survival Guidebook