New Research Looks Into How Intermittent Fasting May Change The Internal Clock

A new study helps1 us gain insight into how fasting might affect less obvious parts of our health, specifically our cells' internal clocks, which control our daily sleep-wake cycle. 

The results, which were recently published in Cell Metabolism, showed that 70% of genes responded in more than 22 regions of the body—including in the liver, stomach, brain, adrenals, heart, lungs, and intestines, among others—to time-restricted eating. The findings also showed that many of the areas in the body in charge of hormonal regulation, including the circadian rhythm (which is regulated by the hormones cortisol and melatonin) were affected by time-restricted feeding.

This coordination may be able to promote health and fend off disease. Previous research by the same authors showed that time-restricted eating could improve the health of firefighters, who often experience circadian rhythm disruptions due to their work schedules. 

This study was performed on mice and only fills in some of the gaps in knowledge we have about how intermittent fasting affects our body on a molecular level. Fortunately, we already know of other ways to support our daily cycles and overall health: 

When sunlight comes in through your eyes, your brain picks up the cue that it's daylight and time to get up and be active. This is why many health experts recommend stepping outside first thing in the morning if you can. 

Conversely, blue light (like the light from our phone screens) is known to disrupt evening melatonin production and throw off our rhythm. Avoiding screens one to two hours before bed can help. 

Having a consistent bedtime (even on weekends) can help keep your sleep-wake cycle regulated so you can avoid symptoms like fatigue and brain fog. If you have trouble falling asleep, try one of these nine effective sleep aids. 

A great way to start time-restricted eating is to avoid late-night snacking. This can help you easily extend your daily fasting window. 

Your daily sleep-wake cycle is regulated by melatonin and cortisol, which is often called the stress hormone. This means that if you're struggling with chronic stress and high cortisol, the interplay between these two hormones can start to go awry. Whether you turn to meditation, exercise, or talking with a friend, having a strategy to help keep stress levels in check is key.

A new study shows that time-restricted feeding can affect your cells' internal clock in ways that promote health. There's still a lot more to learn, so for now we can support our body's natural rhythms by getting plenty of sunlight during the day and darkness at night, stressing less, and consistently going to bed at the same time.