Seven Steps to a More Vibrant, Energized & Replenished YOU

Dr. Heather Lee Farrell’s

Seven Secrets to a Thriving Life!

Secret Four, Part One

I take consistent action AND enjoy the process

Eat and Fast with Your Body’s Rhythms

Trust me; this will change your life!

What if you could eat and fast in a way that was in tune with your internal body clock and rhythms? And that created much healthier well-being while not negatively impacting your hormones?

When you eat can also impact your overall wellness.  So, by adapting when we eat to our body’s rhythms, we can support our body in creating a more optimal system.  

And say goodbye to unhealthy diet-culture and hello to feeling satiated and enjoying what you eat!

Benefits: Why do this?

This is a strategy to time eating with your body’s natural rhythms, Circadian rhythms.  Our metabolism works differently throughout the daily cycle. 

The circadian rhythm is a 24-hour cycle that is a kind of internal clock that our body uses to regulate essential functions. Some of these are digestion, sleep, neurobehavior, metabolism, and hormone secretion. Interestingly, this is synched with the rise and fall of the sun. 

During daylight hours, our natural digestion and metabolism are more active. Then, the other body’s internal processes begin to slow down after 7 pm/at night. Also, your body is the absolute MOST insulin-resistant during the three to four hours before you go to sleep.

Also, while you sleep and during the nighttime other vital functions take place. Your body needs time when you are not digesting or eating to devote energy to these other processes.

I believe that fasting and eating with our natural body rhythms take the science and effectiveness of fasting protocols one step further!

This is a way of eating that can meet your needs, and you don’t feel deprived. It may take a short time to transition and adjust, but that is mostly mindset and deciding to be deliberate in your practice.  

There are many benefits to this method of eating, such as improved digestion, deeper sleep, maintaining healthy-for-you body weight, a healthier immune system, and more.  

Here, I want to give you just enough background! I want you to give it a try and feel the benefits in your body. I go in-depth on these subjects in my other programs and offer deeper learning and resources for you to explore, especially related to eating and fasting!

Basic How To’s:

In Part Two, learn more in-depth how to’s for Body Rhythm Eating. Today, keep it simple!

  1. At first, keep it simple and try this for three days each week: but NOT three days in a row. (DO Nonconsecutive days)
    • Monday, Wednesday, and Friday.  OR three other nonconsecutive days.

  2. I recommend beginning with 12 hours of fasting and 12 hours of eating. However, you can start with what works for you!
    • Why? This is eating and fasting according to your body rhythms or circadian rhythms.
    • A 12 Hour eating period example could be: 7 am to 7 pm. Or 8am to 8pm. Or even 6am to 6pm. (You get the idea!!)

  3. With Body-Rhythm fasting, dinner is generally your last eating time. It’s important to limit eating in the evening hours.
    • At most, have your last meal or snack of the day about 2 to 3 hours before you go to bed. Then, do not eat for until you break fast the next morning.
    • For example, Pause consuming any foods or snacks at 7 pm, then resume eating at 7 am the next day. 

  4. Try to time this with daylight and nighttime to the best of your capacity: aligning your eating and fasting with the light-dark cycle or your body’s cycles.
    • This is why we pivot around 7 pm. Roughly at about that time, your body shifts into doing important body regulation processes, so this is a good pivot time for eating. (Even 6 pm or 8 pm is close enough!)
Supportive Tips:
  • Decide on and stick to a Consistent Daily Schedule.  Let’s work at harmonizing, stabilizing, and strengthening your body’s circadian rhythm with this straightforward method of eating.

  • Try to work at waking up and going to sleep at a similar time every day. This will help make it a bit easier for you.

  • Give yourself the time you need to transition. Take small steps in this area–it works.

  • Keep it simple. You will be surprised how good you feel and also how easily you adapt to this.
Know This:
  • Know that your brain will work very hard to find evidence that you should not do this.
    • Your brain likes to stay along the paths that it is familiar with and comfy.
    • Doing this is different than your usual and outside of your comfort zone. And that’s okay.
    • Tell your brain that you know it does not want to do it, and you are going to try it anyway.  (Trust me, after a few times, this does work!)
  • I want to remind you: 
    • Take just one small step each day in the areas you are working with. This will change your life.
    • For example, you can add a few minutes to your fasting time each day–it does not need to be a huge jump.
    • But know that over time it will be a giant leap for you!
    • Sometimes it is easy to take that tiny step and sometimes it will feel very challenging. And that’s okay–you can do it anyway! 

*Note: All Extras, Bonuses, Daily PDFs, links, and booklets are listed on each Secret’s Part Two web page.

Want to Access Prior Secrets? Click Below:
Program General Guiding Tips: 
  • Always come back to reflect on the one step you can do that has the most impact for you. Click Here for Taking Small Steps PDF

  • Know that each day and deliberate practice supports the other. As you develop and expand your practices and empower yourself with these healthy choices in a way that works for you, you will make minor adjustments. Know that is okay–make it work for you! Reach out to me for any feedback. Click here for Deliberate Practices PDF

  • Intention and Committment: Setting aIt is as simple as asking yourself: what you want to get out of the program. What’s your intention? Click here for an Intentions Worksheet.

  • Consider tracking what you do – record your progress. This offers you a tool for self-accountability. A tracker gives you data about the actions you take. I find that data like this can be helpful in evaluating, assessing, and readjusting!  To do this, create your tracker in a notebook, use an app, or another method.  Click here for a few different styles of trackers: Tracker 1, Tracker 2, Tracker 3

  • Also, reflect on what thoughts or things are getting in the way. Becoming aware of what we are not aware of is a game changer!  I have a practice sheet for you related to this. Click here for Reflect and Evual Sheet

  • Know that the foundation of making shifts-even tiny ones that matter is your mindset. Not willpower. So, spending time with mindset work creates a solid foundation for your envisioned life and wellness. AND in a way that feels good and works for you!  Creating wellness is rooted in your beliefs, thoughts, and stories you have about yourself. Don’t worry; I’ve sprinkled a bit into this program!

  • Look for related and in-depth suggestions and tips from me in upcoming emails. I will share some invitations and special-for-you offers as well!

HeatherLeeFarrell.com