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Circadian Fasting & Focus Planner

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Align your eating windows, deep focus, and caffeine cut-offs with your natural biology.

Based on circadian biology research by Dr. Satchin Panda and Dr. Andrew Huberman.

Warning: Eating window ends too close to bedtime! Aim for 3+ hours before sleep.

Biological Inputs

First Meal Time
Wake (+0h) +4h Post-wake +8h Post-wake
Fasting Window
Sleep Window
Circadian Score

24-Hour Circadian Map

Circadian Clock
Fasting Window
Eating Window
Sleep Window
Peak Cognitive Focus
Wind-Down & Melatonin
Caffeine Cut-off

Daily Biological Milestones

Morning Light Exposure

10-15 mins bright outdoor light immediately after waking to anchor circadian rhythm.

Peak Cognitive Focus

Peak neurochemistry (cortisol & dopamine high). Best for critical tasks & deep work.

Eating Window

Optimal insulin sensitivity and digestive enzyme activity.

Caffeine Cut-off

Stop caffeine intake 10 hours before sleep to prevent adenosine inhibition during deep sleep.

Wind-Down & Melatonin

Dim overhead lights, reduce screen exposure, and initiate wind-down routines.

Sleep Window

Core cellular repair, glymphatic brain detox, and memory consolidation.

Circadian Schedule Summary

Export, share as an Instagram story card, or print your daily schedule.

Circadian Biology & Algorithmic Formulas

Human physiology is regulated by the master central pacemaker in the hypothalamic Suprachiasmatic Nucleus (SCN) and peripheral cellular clocks located in the liver, pancreas, and gut. Ingestion of calories activates peripheral metabolic clocks, while photon exposure via intrinsically photosensitive retinal ganglion cells (ipRGCs) synchronizes the central clock. Aligning the feeding window with the diurnal phase optimizes insulin sensitivity, enhances mitochondrial metabolic switching, and upregulates cellular autophagy (AMPK activation) during the overnight fast.

Our computational model estimates biological windows based on verified neurochemical kinetics:

Peak Focus Window = [ Wake + 2.5h , Wake + 5.5h ] (Cortisol Awakening Response stabilization & elevated synaptic dopamine)
Caffeine Cut-off = Bedtime - 10.0h (Accounting for hepatic Cytochrome P450 1A2 5-7h elimination half-life to protect slow-wave NREM sleep)
Optimal Fasting Initiation = Bedtime - 3.0h (Preventing nocturnal GERD, elevated resting core temperature, and impaired nocturnal GH secretion)

Frequently Asked Questions (FAQ)

Delaying caffeine intake by 90-120 minutes post-waking allows natural adenosine clearance triggered by the Cortisol Awakening Response (CAR), preventing afternoon energy crashes. Delaying food ensures melatonin levels have completely tapered off before metabolic processing begins.
Insulin sensitivity follows a strict circadian curve, declining sharply in the evening. Late caloric intake blunts nocturnal growth hormone secretion, elevates nocturnal core body temperature, and impairs deep REM and slow-wave sleep cycles.
Sunlight exposure stimulates melanopsin in ipRGCs, transmitting direct electrical signals to the SCN. This sets a biological countdown timer for melatonin synthesis approximately 14 to 16 hours later, ensuring prompt sleep onset at night.
Plain water, black coffee, and unsweetened tea do not raise serum insulin or break autophagy. However, adhere to the 10-hour pre-bed caffeine cut-off to prevent micro-arousals during slow-wave sleep.

Your Circadian Bio-Card

Ready for Instagram Stories, X (Twitter), and Threads.