Customize Your Intermittent Fasting for Your Chronotype

Intermittent Fasting Chronotype: How to Customize Your Plan to Your Body’s Natural Rhythms

Intermittent fasting and chronotypes are two powerful tools to achieve better health and wellness. While both strategies have incredible benefits separately, pairing an intermittent fasting plan with your chronotype can help you work with your body’s natural rhythms for optimal results.

What is a Chronotype?

A chronotype is the biological clock that we all have that dictates when we feel sleepy or awake throughout the day. Knowing your chronotype is important because it can shape your approach to intermittent fasting.

What are the Different Chronotypes?

When it comes to chronotypes, there are a few different categories.

  • Lions are early risers and are often the most productive in the morning.
  • Bears are more moderate, preferring to wake up at a more natural time.
  • Dolphins are night owls who prefer to stay up late and wake up later.

The Best Intermittent Fasting Schedule for Bears

The best intermittent fasting schedule for bears is a 16/8 plan with an 8-hour eating window between noon and 8 p.m. This schedule allows for plenty of time to get the nutrients you need without having to wake up too early. With intermittent fasting, the goal is to consume all of your nutrients in a shorter window of time, allowing your body to fast for the remaining 16 hours.

The Benefits of Intermittent Fasting and Chronotypes

If you take on intermittent fasting but are picking a window that goes against your chronotype, not only are you less likely to stick to it, but you may also struggle with getting the most out of it. For example, if you are a bear and you try to eat all of your meals before noon, you may find that it’s too early for your body to be hungry and you can’t get enough nutrients in your eating window.

Some trials show that specific diets adjusted to your chronotype are more effective in countering this tendency (1). If you’ve mustered up the courage to crush your health goals, it’s essential to consider your body’s natural rhythms to ensure that you get the most out of your diet.

Customizing Your Fasting Plan for Your Chronotype

When you learn your sleep chronotype, you can partner that with your body type to determine the length of your fast, producing a realistic view of when you should eat and when you should fast.

Bears may opt for intermittent fasting to optimize energy levels. They can do this by eating a light breakfast around 8am, and finishing dinner by 8pm. This way, they get the majority of their meals in during the day, and their bodies can fast for 16 hours until the next morning.

Intermittent fasting can also help bears get better, deeper sleep. By eating earlier in the day and fasting until the following morning, the body can get into a deeper state of rest. This helps to reduce stress, improving overall health.


Intermittent fasting chronotype is an effective strategy for optimizing overall health. By pairing intermittent fasting with your chronotype, you can ensure that you are getting the most out of your diet and getting the best rest possible. Lions may opt for a shorter fasting window due to their early rising tendencies, while bears can benefit from a 16/8 plan for a more moderate approach. Dolphins should opt for a longer fasting window to ensure that they are getting the nutrients they need. No matter which chronotype you are, understanding your body’s natural rhythms can help you get the most out of your diet and your intermittent fasting plan.

What kind of biological clock cycle is associated with intermittent fasting?

For people with a Wolf Chronotype, a 16/8 intermittent fasting plan may be the best option to ensure maximum flexibility in eating times. This type would likely benefit from an 8-hour eating window between 8 a.m and 4 p.m., allowing them to fast during their peak productivity hours.

What type of intermittent fasting pattern does a Lion follow?

If you’re a lion, it is best to have a snack around 9 a.m. and wait until after 12 p.m. for lunch. Eating lunch later, rather than earlier, can help the lion to avoid a crash an hour or two after eating.

What is the most beneficial intermittent fasting plan for one’s health?

An effective way to practice intermittent fasting is to limit your eating to a specific window of hours during the day, such as between 7am to 3pm or 10am to 6pm. It’s important to avoid snacking or eating late at night as much as possible.

At what point should a bear’s natural sleep cycle tell them it is time to go to bed?

A Bear Chronotype is a person who is most productive in the morning and tends to experience an afternoon slump after lunch, usually between 2-4 p.m. They typically require 8 hours of sleep, with normal sleep hours being between 11 p.m. and 7 a.m.

customize your intermittent fasting for your chronotype 17 04 2023 6

customize your intermittent fasting for your chronotype 17 04 2023 9

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If you want to learn more about customized fasting plans, including those tailored to your chronotype, check out Fasting Books. Their website offers a wide range of fasting resources, including books and guides to help you achieve your health goals. Get started today and optimize your health through personalized intermittent fasting. Click Here
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