Fat Clock Fasting Protocol

Consistently following the circadian protocol is reported to simultaneously address energy levels, gut health, immune function, and hormonal balance. The last meal should end at least three hours before sleep. The first meal after fasting should be the largest and most nutritious meal. The protocol includes front-loading the first meal, anchoring break-fast time, and closing the eating window before sleep. Compressing a late eating window does not provide the main circadian advantage. The core protocol combines getting bright natural light immediately upon waking, stopping eating 2–3 hours before bed, and sleeping a full approximately 8 hours. The protocol changes meal timing rather than food composition.