Ep. 276 - Timing Matters: How Circadian Rhythm Affects Your Fasting Results | Earlier Eating Windows | Why Morning Fasts Break Plateaus | Light Exposure Tips | Optimizing Sleep-Wake Cycles

Fasting For Life

Scott Watier

Nutrition, Alternative Health, Health & Fitness

4.6 • 1.1K Ratings

🗓️ 8 April 2025

⏱️ 39 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this science-backed episode, Dr. Scott Watier and Tommy Welling explore how your body's internal clock dramatically impacts fasting effectiveness and metabolic health. The hosts reveal research showing that identical meals eaten at different times of day produce completely different blood sugar responses—with evening meals causing 17% higher glucose spikes and 20% lower insulin effectiveness. They explain why shifting your eating window earlier in the day can significantly improve weight loss, even without changing your food choices. The episode offers practical strategies for aligning your fasting schedule with your circadian biology, including morning and evening light exposure tips, consistent sleep patterns, and meal timing adjustments that make fasting more effective. Whether you're struggling with a weight loss plateau or looking to optimize your fasting routine, this episode provides actionable steps to harness your body's natural rhythms for better results. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC5995632/pdf/nihms933398.pdf

Transcript

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0:00.0	Hello, I'm Dr. Scott Wadier.
0:03.2	And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.
0:07.9	This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness, and live the life you truly deserve.
0:15.6	Each episode is a short conversation on a single topic with immediate actionable steps.
0:20.5	We cover everything
0:21.2	from fat loss and health and wellness to the science of lifestyle design. We started fasting
0:25.9	for life because of how fasting has transformed our lives and we hope to share the tools that
0:30.1	we have learned along the way.
0:43.8	Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Wadier, and I'm here, as always.
0:46.3	I'm a good friend and colleague, Tommy Welling. Good afternoon to you, sir.
0:47.6	Hey, Scott. How are you?
0:53.3	Fantastic, my friend. Excited for today's conversation. We're going to be diving in to a really cool article out of the Journal of Metabolism in July of 2018. It is circadian regulation of glucose,
1:00.0	lipid, and energy metabolism in humans. So with that mouthful to start the episode, we're
1:07.0	going to dive in and give you some really cool insights into adopting a fasting lifestyle and making sure that you are
1:14.1	leveraging your circadian biology for the best long-term result. So if you're new to the podcast, first and foremost, we want to welcome you in.
1:22.6	Thanks for giving us a shot. However, you found us, we are glad that you are here. If you be so kind to
1:29.8	like, rate, review, or subscribe, download, whatever the metrics are now and whatever preferred
1:36.8	podcast platform you use, that will help us in the podcast world to just expand our reach and help more people.
1:45.9	So welcome in.
1:46.9	If you want to know more about who we are and what we do, head back to episode one.
1:50.5	It's our launch episode where we explain how fasting transformed our lives and ultimately why
1:55.5	we do what we do, week in and week out, why we have our coaching, why we have our resources
	...

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