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Circadian Integration

Circadian Meal Planner

Sync your nutritional intake with your body's natural 24-hour circadian clock. Input your waking time to dynamically align meals with your metabolic cortisol and melatonin curves.

How to Use the Planner

  • ⏰1. Set Wake Time: Adjust waking time to automatically shift phase thresholds.
  • 🔍2. Add Ingredients: Search and schedule foods on the sidebar to place them on your tracks.
  • 💡3. Review Alerts: Read real-time feedback to ensure optimal nutrient timing.
Phase 1

Cortisol Ascent (Insulin Shield)

07:00 – 10:00

Cortisol spikes post-waking to release glucose stores. Elevated cortisol temporarily dampens insulin sensitivity. Focus on clean proteins, fiber, and healthy fats (e.g. Avocado, Eggs, Ghee) to prevent mid-morning crashes.

No foods scheduled for morning.
Phase 2

Metabolic Peak (Energy Assimilation)

10:00 – 16:00

Your body's insulin sensitivity and metabolic rates peak in this midday window. This is the optimal time for your largest, most complex meal of the day, incorporating protein, vegetables, and slow-burning carbohydrates.

No foods scheduled for afternoon.
Phase 3

Melatonin Prep (Wind Down)

16:00 onwards

Melatonin levels rise as light declines, suppressing insulin secretion and slowing stomach motility. Stick to light, easy-to-digest greens and sleep-inducing minerals (Magnesium). Avoid fruits (fermentation risk) and heavy meats.

No foods scheduled for evening.