Circadian Eating: How Does It Change During the Spring?

Your body has a natural rhythm—and so does your eating.

Circadian eating is the practice of aligning your meals with your body’s internal clock, also known as your circadian rhythm. It’s a form of time-restricted eating (TRE), a type of intermittent fasting that encourages eating within a specific window—typically during daylight hours, when your metabolism is most active. This approach has been linked to better digestion, improved insulin sensitivity, enhanced sleep, more stable energy levels, and is a cornerstone of the Longevity Lifestyle, which supports healthy aging and cellular rejuvenation. Why? Because our bodies are biologically primed to metabolize food more efficiently during the day and begin winding down at night.

But how do we stay on track when spring arrives and daylight hours shift? As the days grow longer, your internal clock shifts too—and so should your approach to eating. Read on for tips to help you make the most of circadian eating as we spring forward.

Seasonal Shifts: What Happens in Spring?

Spring brings longer daylight hours and a subtle biological shift. You may find yourself waking up earlier, staying active longer, and feeling a little more energized. These changes are driven by a delay in melatonin onset—the hormone that signals it's time for sleep. 

A delay in melatonin can shift your hunger cues later into the evening, tempting you to snack after dark when your metabolism is slowing down. And increased activity levels in the later hours of the day, like outdoor walks and workouts, can naturally boost appetite and alter routines.

Circadian Eating Tips for Spring

So how do we adjust our circadian eating to stay in line with our body’s natural clock during this season? Try these springtime circadian eating strategies for staying in sync:

• Shift your eating window
  A TRE circadian pattern limits your daily eating window from sunrise to sundown, consuming food for the hours the sun is up while discontinuing eating the hours when it is down (typically within an 8-12 hour period). In the spring, aim for an eating window closer to 8am-6pm to support your metabolism when it's most active and aligns with natural daylight. 
  
  
• Eat your biggest meal when the sun is highest
  Around 12pm–2pm, your body’s ability to digest and utilize nutrients peaks. According to research, calorie intake earlier in the day is associated with better weight management and metabolic outcomes. 
  
  
• Prioritize protein in the morning
  Eating high-protein breakfasts has been shown to support muscle synthesis and help keep you fueled. Studies have found that protein-rich breakfasts support better satiety and energy regulation throughout the day. Incorporate L-Protein into your morning routine for a hefty 25g of plant-based protein and healthy aging support.
  
  
• Embrace a lighter dinner before sunset
  Reducing heavy meals at night gives your digestive system time to rest, supporting sleep and overnight cellular repair. Think soups, steamed veggies, and lean proteins.

Longevity Diet & Lifestyle Connection

Circadian eating blends seamlessly with the Longevity Diet, which emphasizes the importance of eating plant-based, nutrient-dense foods to support better metabolic health and lasting longevity. Here's how to bring it all together this spring:

• Prioritize the foods that fuel you
  Fill your plate with legumes, greens, nuts, seeds, and healthy fats, which work to keep your energy levels stable throughout the day. Spring may also be a time when you see your daily activity level begin to rise. Try our Fasting Bars or Fasting Shake if you’re on the go and seeking a quick but nutrient-packed snack, or looking to extend your fasting window while still getting nourishment. 
  
  
• Get morning sunlight to set your biological clock
  Even cloudy days help reinforce your circadian rhythm! Daily light exposure has also been shown to boost your mood and may reduce risks of seasonal depression. 
  
  
• Move your body outdoors
  Spring is the opportune time to walk, jog, stretch, or garden during daylight hours. 
  
  
• Prep for success all season long
  Build your spring-ready longevity routine with our new Longevity Nutrition Kit. Backed by science, our curated kit is designed to support healthy aging and provide easy, everyday nutrition for both fasting and eating windows that work with your busy lifestyle.

Spring is nature’s way of inviting you to reset and reconnect. By adjusting your eating window and embracing the shifts in light and activity of the season, you can realign with your body’s natural clock and support greater vitality, one sunlit meal at a time.