Traditional Chinese medicine has always been part of my story. I come from the Chao family (巢), one of the four prominent Menghe Chinese Medicine lineages with a history spanning over 800 years—where healing revolves around restoring balance and harmony. My journey into medicine began even before formal training. At just 11 years old, I was already practicing acupuncture, responding to requests from neighbors who trusted me to help with their ailments.
Cover of the book '孟河四家医集' (Menghe Four Family Medical Anthology), featuring portraits of leading doctors from each of the four prominent families of Menghe Chinese Medicine. The cover symbolizes the rich heritage and contributions of the Chao (巢) family and other renowned families to traditional Chinese medicine.
I still vividly remember my first patient—Aunty Liu, my next-door neighbor—who came to me seeking relief from constipation. I used a single acupuncture point on her forearm, Yang Lao (SI6), with great success, which cemented my fascination with the art and science of healing.
After beginning my formal medical career as a surgeon in Beijing, I moved to Edinburgh, eventually earning my PhD in medicine. Throughout my journey, I have continued to merge the best of Eastern wisdom with Western science, bringing ancient healing traditions into a modern medical context.
But my journey wasn’t confined to operating rooms and lecture halls. At 43, a supervisor told me, “I can’t teach you because you’re too old.” I pressed on anyway, completed my PhD, and conceived our daughter naturally—despite the odds. Just look at us here, when she was only seven. Time flew by in the blink of an eye, but the principles behind my Sunrise-Sunset Diet kept me energized and strong at every turn.
Years later, when I was nearly seventy, another challenge surfaced: my first driving instructor refused to teach me, saying I was too old. Determined as ever, I found a new instructor, passed on my first try, and celebrated with my husband and daughter, who were over the moon. Sometimes you just can’t take “no” for an answer.
Of course, the Sunrise-Sunset Diet isn’t just about defying the naysayers. It’s about aligning your meals with your natural circadian rhythm and embracing nutrient-rich, diverse foods—ideals that flow straight from my family’s centuries-old TCM roots. I’ve even demonstrated acupuncture for Lord Hague at a busy NHS surgery, showing how ancient techniques can thrive alongside modern healthcare.
During my PhD, I studied glycolysis—how the body breaks down carbohydrates for energy—and its impact on heart health under oxygen-deprived conditions. This research gave me insight into how the body processes nutrients and uses energy, forming the cornerstone of the Sunrise-Sunset Diet. By aligning meals with natural metabolic rhythms, this diet optimizes energy and repair for a healthier, more balanced life.
Together, these experiences shaped the Sunrise-Sunset Diet—a straightforward, adaptable approach that’s helped countless individuals improve fertility, boost longevity, and live with more vitality. If you, too, crave a sustainable way to feel your best, keep reading. There’s no deadline on health and happiness—only an ongoing journey to discover how amazing life can be when we nourish ourselves from dawn to dusk.
I couldn’t have achieved all of this without my wonderful Scottish husband, who has always been my rock—responsible, resilient, and full of heart. His kindness, and unwavering support have carried me through my PhD, raising our daughter, and even my driving lessons later in life.
These moments remind me that it’s never too late to reclaim your health, strength, and confidence. Whether it’s fertility, longevity, or achieving milestones others thought impossible, the Sunrise-Sunset Diet has been my foundation for living a life full of energy and vitality—and showing my family what’s possible.
Now, after years of refining it through real-world practice, I’m excited to share this proven method with you.
How is the Sunrise-Sunset Diet Different?
The Sunrise-Sunset Diet isn’t about rigid rules or saying, “you can’t eat this or that.” Instead, it’s built on respect—for your body, your choices, and your lifestyle. It doesn’t fight against your habits; it works with them, optimizing what you already do to bring harmony and balance, just like nature thrives in equilibrium.
Unlike diets that impose strict restrictions, the Sunrise-Sunset Diet embraces individuality, recognizing that people have valid physical, cultural, or psychological reasons for their food preferences. This approach doesn’t demand sacrifice; it empowers you to make your favorite foods work for your body by focusing on when and how you eat, rather than what you can’t.
At its heart, this is a diet of love and respect—for your health, happiness, and the joy of living well. It aligns meals with your body’s natural circadian rhythm and emphasizes whole, nutrient-rich foods, making it simple, sustainable, and adaptable to any lifestyle. Whether you’re looking to restore fertility, boost vitality, or achieve long-term health, the Sunrise-Sunset Diet delivers real results.
Introduction to the Sunrise-Sunset Diet
1. Foundations from the Huangdi Neijing (黄帝内经)
The Huangdi Neijing, the first Chinese medicine textbook written over two and a half thousand years ago, presents timeless dietary principles that still resonate today:
五谷为养 (Wu gu wei yang): Grains are the foundation of nourishment, representing seeds of life packed with essential nutrients.
五畜为益 (Wu chu wei yi): Animal proteins enhance health, but balance and moderation are key.
五果为助 (Wu guo wei zhu): Fruits serve as supportive elements, offering hydration and essential vitamins.
五菜为充 (Wu cai wei zhong): Vegetables balance the diet, adding fiber and complementing other nutrients.
These principles outline not only what to eat but also how much of each, mirroring the priorities of the modern food pyramid. It’s remarkable how ancient wisdom, focusing on balance and sustainability, continues to be validated by contemporary science.
2. Proportion and Priority.
The Huangdi Neijing’s dietary priorities align seamlessly with modern nutritional science:
五谷 (Grains): The primary source of nourishment, forming the base of vitality—like eating seeds instead of the plant.
五畜 (Animal proteins): Boosts strength and energy but should be consumed sparingly.
五果 (Fruits): Provides hydration and natural sugars, supplementing energy without overwhelming the body.
五菜 (Vegetables): Adds balance, fiber, and lightness to the diet.
Choosing nutrient-dense staples, like an egg over a chicken, reflects this ancient philosophy. Grains, seeds, and nutrient-rich foods remain the cornerstone of health—a principle shared by both traditional Chinese dietary guidelines and the modern food pyramid.
3. Living in Harmony with Nature (天人合一)
The Sunrise-Sunset Diet embraces the concept of 天人合一 (Tian ren he yi), which means living in harmony with nature by aligning human habits with the rhythms of the world:
Local Foods: Supporting the body with ingredients grown in your environment.
Seasonal Eating: Consuming foods that align with nature’s cycles.
Whole Foods: Minimizing processed foods to prioritize natural nourishment.
The Sunrise-Sunset Diet is a bridge between ancient wisdom and modern understanding. Chinese medicine, with principles like 五谷为养 (grains as nourishment) and 天人合一 (harmony between humans and nature), reflects the profound respect for how humans have evolved alongside the natural world.
Our ancestors didn’t have access to supermarkets or imported foods—they ate what was available locally and seasonally. This wasn’t just practical; it was deeply aligned with their environment and physiology. Seasonal foods provide the nutrients our bodies need most at specific times of the year, and local foods are inherently suited to the climate and conditions we live in.
By embracing this ancestral wisdom, the Sunrise-Sunset Diet does more than just guide what to eat; it honors how to eat in a way that connects us to nature and respects our evolutionary history. This not only supports physical health but also fosters a deeper sense of harmony and balance in life. It’s not just a diet—it’s a philosophy of living well. By following the principle of 天人合一, the Sunrise-Sunset Diet encourages eating with the seasons and respecting the rhythms of nature. This not only nourishes your body but also fosters harmony with the world around you, creating a sustainable and intuitive way to thrive.
4. Modern Science Validates Ancient Wisdom
Modern diets, such as carnivore, keto, vegan, and vegetarian, often seem to contradict one another. Each diet champions a different perspective, emphasizing specific benefits—whether it’s animal proteins, healthy fats, or plant-based nutrients. To many, this appears to create conflict, as though one diet must disprove another. But if we view these approaches through the lens of Chinese medicine's holistic philosophy, they begin to harmonize rather than oppose each other.
In Chinese medicine, the focus is not on isolating a single factor but on understanding the whole system. It’s like stepping back to see the entire stage of a theater production rather than zooming in on a single actor’s nose. Western science excels at analyzing details—breaking complex problems into individual parts and solving them piece by piece, like building blocks. This logical, reductionist approach drives incredible discoveries, such as uncovering metabolic pathways like glycolysis and beta-oxidation (fat breakdown).
Chinese philosophy, on the other hand, teaches us to see the bigger picture. It views the body as an interconnected whole, where balance and harmony dictate health. When applied to nutrition, this holistic thinking encourages us to combine the strengths of different approaches, integrating them into a system that supports the body as a whole, rather than focusing narrowly on one aspect.
The Huangdi Neijing—the foundation of Chinese medicine—perfectly illustrates this principle. It teaches that grains nourish, proteins enhance, fruits support, and vegetables balance. These timeless guidelines mirror the benefits highlighted by modern diets, showing us that each food group has its own role in sustaining vitality. What seems like conflict between diets is actually complementary when viewed holistically.
The Sunrise-Sunset Diet is built on this philosophy. It acknowledges the strengths of modern science while embracing the interconnected wisdom of ancient traditions. By timing your meals to align with the body’s natural rhythms and metabolic processes, such as glycolysis and beta-oxidation, this diet allows you to reap the benefits of diverse dietary philosophies without their extremes.
Defining Dietary Styles in the Sunrise-Sunset Diet
Before we dive into the details of the Sunrise-Sunset Diet, let’s define the key dietary styles we refer to throughout. These terms are widely recognized and help explain the types of foods included, without needing to list every ingredient. Here’s what we mean:
Vegan Diet: Plant-based meals free of any animal products, focusing on grains, legumes, vegetables, fruits, nuts, and seeds.
Vegetarian Diet: Similar to vegan but allows for dairy, eggs, and sometimes honey, offering a broader spectrum of plant-based and animal-free protein sources.
Carnivore Diet: Meals centered around animal protein sources, such as meat, fish, eggs, and sometimes dairy, with minimal or no plant-based foods.
Ketogenic Diet: Low-carbohydrate, high-fat meals designed to encourage the body to use fat as its primary energy source. This often includes healthy fats, moderate protein, and minimal carbs.
Mediterranean Diet: A balanced diet emphasizing fruits, vegetables, whole grains, nuts, seeds, fish, olive oil, and moderate amounts of lean meat and dairy.
This framework keeps things simple and relatable, while allowing flexibility in meal planning. Each dietary style is adapted within the Sunrise-Sunset Diet to align with your body’s circadian rhythm, promoting optimal digestion and health benefits.
Now, let’s explore how these styles are incorporated into your daily routine!
Applying the Principles: Simple Morning and Evening Guidelines:
To help you apply these principles, here’s a simplified guide to structuring your meals:
1. Breakfast: Vegan, Vegetarian or Mediterranean Diet Start. 7am-9am
To help you apply these principles, here’s a simplified guide to structuring your meals:
Start your day with a vegan or vegetarian meal that prioritizes nutrient-dense, plant-based options rich in carbohydrates, protein, and healthy fats.
For example:
Carbohydrates: Choose complex carbohydrates in their original form, such as whole grains like oatmeal, quinoa, or whole-grain toast, as well as fruits. A core principle of the Sunrise-Sunset Diet is to avoid combining carbohydrates with unhealthy fats to prevent the storage of bad fats.
Protein: Incorporate lean options such as eggs, fish, tofu, or low-fat Greek yogurt.
Healthy Fats: Include good fats like avocado, nuts, or seeds, which provide Omega-3 and other essential nutrients.
Carbohydrates in breakfast not only provide energy but also raise insulin levels, which enhances fat absorption. This ensures that healthy fats, like Omega-3s, are stored effectively to support tissue repair and overall health. Since the body prioritizes burning carbohydrates over fat for energy, consuming carbohydrates in the morning allows healthy fats to be stored rather than burned, maximizing their long-term benefits for tissue repair and overall health.
Carbohydrates in the morning also take advantage of higher insulin sensitivity and help replenish energy stores after overnight fasting, providing a quick and efficient source of energy to start the day. Including protein is equally important for maintaining muscle health and promoting satiety. A balanced breakfast with both carbohydrates and protein helps kickstart your metabolism and energy levels effectively.
The 7 to 9 AM breakfast timing isn’t just a random suggestion—it’s a harmonious blend of ancient wisdom and modern science. According to Chinese medicine, this time aligns with the peak activity of the stomach channel, making digestion most efficient. Meanwhile, Western research backs this up, highlighting that our bodies are more insulin-sensitive in the morning. This means it’s the perfect window to enjoy carbohydrates, promoting better blood sugar control and sustained energy throughout the day. Skipping breakfast? Modern studies show it’s linked to increased risks of metabolic syndrome and type 2 diabetes. Embracing this holistic approach bridges the gap between age-old traditions and contemporary science, setting you up for a healthier, balanced life. Why not make the most of your morning with a nourishing breakfast that’s perfectly timed for your body?
2. Lunch: Choose Your Path to Honor Your Body’s Needs
– Vegan, Vegetarian, Carnivore, Ketogenic, or Mediterranean Diet
The Sunrise-Sunset Diet invites you to honor your body’s natural rhythms by choosing a lunch style that suits your needs—vegan, vegetarian, carnivore, ketogenic, or Mediterranean. The golden rule? Stick to one dietary style per meal.
This simple yet powerful principle helps your body process nutrients efficiently, avoiding metabolic strain caused by mixing carbohydrates with animal fats.
By tuning into your body’s cues and keeping your meals focused, you’ll create harmony in digestion, metabolism, and overall balance. The Sunrise-Sunset Diet makes room for flexibility and choice while honoring the unique needs of your body—because eating well should feel as natural as the rhythms of the day.
3. Dinner: Carnivore or Ketogenic for Optimal Recovery (At Least 3 Hours Before Sleep)
The evening meal in the Sunrise-Sunset Diet emphasizes high-quality proteins and fats to support tissue repair and metabolic balance as your body transitions into its overnight recovery mode. By minimizing carbohydrates in the evening, you not only align with your body’s circadian rhythm but also optimize metabolic health for better energy regulation.
Why Choose Carnivore or Ketogenic for Evening Meals?
A carnivore or ketogenic dinner offers distinct advantages by focusing on nutrient-dense foods while minimizing the impact of anti-nutrients like oxalates, phytates, and lectins. Found in vegetables, grains, and legumes, these compounds can bind to essential minerals such as iron, zinc, and magnesium, hindering their absorption.
By prioritizing meat-based meals in the evening, you can:
Maximize Nutrient Absorption: Meat provides highly bioavailable minerals without interference from anti-nutrients, ensuring your body gets the nutrients it needs.
Simplify Digestion: Separating meat and vegetables avoids nutrient competition, allowing your body to process and absorb food more efficiently.
Aligning Dinner with Circadian Rhythms
Another key reason for choosing a protein-rich, carnivore-style dinner is to take advantage of your body’s natural circadian rhythm. Between 2–8 p.m., your muscle activity peaks, creating an ideal window for muscle protein synthesis. A high-quality protein meal during this time not only aids tissue repair and recovery but also ensures that your muscles utilize dietary protein more efficiently after a day of activity. By syncing your dinner with your body’s rhythm, you can enhance recovery and overall health effortlessly.
Practical Tips for Meal Timing and Preparation
Separate Meat and Vegetables: To avoid nutrient competition and ensure maximum absorption, eat meat and vegetables at least 1–2 hours apart.
Reduce Anti-Nutrients in Vegetables: If you include vegetables, choose methods like boiling, steaming, or soaking to reduce anti-nutrient levels and boost nutrient availability.
For Vegetarians
If you prefer a plant-based ketogenic approach, focus on low-anti-nutrient vegetables such as zucchini, mushrooms, and carrots. These options are easier to digest and contain fewer anti-nutrients, making them suitable for evening meals.
The Relationship Between Carbs and Fat: Why Timing Matters
When you eat carbs and fat together, your body stores the fat because insulin is high, and it can’t tell whether the fat is good or bad. That’s why you should eat good fats, like omega-3s or coconut oil, with carbs earlier in the day, so they get absorbed and used for tissue repair.
In the evening, when you’re eating a low-carb meal, your body won’t store the fat—it will burn it for energy if body needs it, no matter whether it’s good or bad fat. So in low-carb situations, you don’t need special fats like omega-3s; your body will just use what’s available as fuel.
By following these guidelines, your evening meals will not only align with your biological clock but also set the stage for optimal recovery and long-term metabolic health.
Refining Modern Dietary Approaches with the Sunrise-Sunset Diet
This approach doesn’t just change how you eat—it transforms how you think about food and health. It invites you to step back, look at the entire stage, and understand how the pieces fit together. By understanding the principles of the Sunrise-Sunset Diet, you can refine and elevate your chosen dietary approach—becoming a better vegan, a more balanced vegetarian, or even a more efficient keto or carnivore eater.
Here’s how the Sunrise-Sunset Diet enhances specific approaches:
Vegans and Vegetarians: By timing plant-based meals in the morning when the body is naturally aligned with glycolysis, you can optimize energy use and nutrient absorption, making your diet more effective.
Keto and Carnivore Enthusiasts: Aligning fat and protein intake with the body’s evening rhythms supports better fat metabolism and tissue repair, while also balancing digestion over time.
Mediterranean Diet: The separation of carbs, fats, and proteins across meals harmonizes beautifully with this diverse and balanced dietary approach, making it even more effective.
Honor the Body's Wisdom
The Sunrise-Sunset Diet starts with the understanding that the human body is incredibly intelligent—it often knows what it needs to stay balanced and healthy. Just as animals naturally alternate between different types of foods to meet their needs, humans also have innate cues that guide them toward certain nutrients. This isn’t about indulging every craving but recognizing that the body’s signals are often rooted in real physiological needs. Respecting what the body wants often aligns with modern science and evolutionary wisdom. Here are some examples of how the body communicates its needs through cravings or preferences:
Pregnancy cravings: Pregnant women often crave unusual combinations of foods or specific items like pickles, dairy, or even ice. These cravings can signal the body’s need for certain nutrients—calcium, sodium, or even iron. For example, craving pickles may be tied to the body’s need for more electrolytes as blood volume increases during pregnancy.
Premenstrual cravings: Many women crave sweets or carbohydrates before their period. This is not just “indulgence”—science shows that carbohydrate consumption boosts serotonin levels, helping to stabilize mood during hormonal fluctuations. It’s the body’s clever way of seeking balance. Complex carbs like oats or sweet potatoes can meet this need without causing a sugar crash.
Salt cravings in athletes: Athletes or people who sweat heavily often crave salty foods. This is the body’s way of signaling a need to replenish lost sodium and electrolytes after intense physical activity. Ignoring this can lead to dehydration or imbalances.
Dark chocolate cravings: Craving dark chocolate may indicate a need for magnesium. Magnesium plays a critical role in muscle relaxation, sleep, and overall stress reduction. Foods like nuts, seeds, and leafy greens can also fulfill this craving.
Protein cravings after exercise: After intense workouts, people often feel a strong need for protein. This aligns with the body’s requirement to repair and rebuild muscle tissue. Consuming protein during this “anabolic window” supports recovery and muscle growth.
Fatty food cravings in cold weather: In colder climates or seasons, many people crave rich, fatty foods like stews or avocados. This is rooted in evolution, where fat served as an energy-dense fuel to keep the body warm and provide long-term sustenance.
Spicy food cravings in hot climates: People in hot climates often crave spicy foods, which induce sweating and help cool the body naturally. Capsaicin in chili peppers also has anti-inflammatory properties.
Sweet cravings after stress: After periods of high stress, cravings for sugar are common. This is the body’s way of restoring depleted energy levels quickly, as glucose is the brain’s primary fuel. Choosing natural sugars, like fruits, prevents spikes and crashes.
Vegetable cravings during gut imbalance: People recovering from antibiotics or illness often develop cravings for fermented or fibrous foods. This can indicate the body’s attempt to restore gut microbiota balance and improve digestion.
The Sunrise-Sunset Diet is like a dance with your body’s natural wisdom, moving in step with its rhythms rather than forcing it to march to someone else’s beat. Instead of dictating what you should or shouldn’t eat, it harmonizes your preferences with your body’s innate needs, like tuning an instrument to play a melody perfectly suited to you. By listening to your body’s subtle cues and embracing its unique rhythms, this approach nourishes not only your physical health but also honors the brilliance of your natural design—celebrating the beautiful symphony of balance that your body was always meant to perform.
To make these principles easy to remember, here’s a simple rhyme:
🌞Morning carbs, midday choice,
🌙Evening protein, body's voice.
The Key Unique Benefits of the Sunrise-Sunset Diet
By embracing these principles, the Sunrise-Sunset Diet stands out as a powerful and balanced approach to eating:
Boosts Metabolism
Encourages efficient energy use and minimizes fat storage.
Enhances Nutrient Absorption
Avoids anti-nutrient interference for better digestion and uptake of essential minerals.
Optimizes Energy Balance
Separates fats and carbs while aligning meals with your body’s natural energy cycles.
Supports Circadian Health
Matches your body’s rhythm to improve blood sugar control, digestion, and overall wellness.
Improves Hormonal Balance
Aligning meal timing with circadian rhythms supports the natural release of hormones like insulin, leptin, and cortisol, reducing stress and enhancing fat metabolism.
Reduces Inflammation
Eating within specific time frames reduces oxidative stress and inflammation, promoting cellular repair and long-term health.
Promotes Better Sleep
Avoiding late-night eating improves melatonin production and deepens restorative sleep, which is crucial for physical and mental recovery.
Encourages Mindful Eating
Structured meal times foster a deeper connection with hunger and satiety cues, helping prevent overeating.
Improves Gut Health
Syncing with your digestive clock enhances gut motility, fosters a balanced microbiome, and reduces risks of gastrointestinal issues like bloating and constipation.
Aids in Weight Management
By supporting metabolic efficiency and reducing fat storage, the diet helps maintain a healthy weight over the long term.
Boosts Cognitive Performance
Stable blood sugar levels and optimized nutrient timing improve mental clarity, focus, and memory throughout the day.
Prevents Chronic Disease
By reducing blood sugar spikes, insulin resistance, and inflammation, this approach lowers the risk of diabetes, heart disease, and other chronic conditions.
Encourages Longevity
Mimicking fasting cycles and aligning with circadian health taps into autophagy and other anti-aging mechanisms, promoting cellular regeneration and vitality.
Supports Athletic Performance
Proper timing of carbs and proteins fuels workouts, aids recovery, and improves muscle synthesis, making it ideal for active individuals.
How long does it take to see results?
The Sunrise-Sunset Diet works by gradually aligning your body with its natural rhythm, promoting sustainable and lasting changes. Most people start to notice subtle improvements—like better digestion, more stable energy levels, or improved sleep—within one to two weeks. For more significant benefits, such as enhanced metabolism or hormonal balance, it may take a few months of consistent practice. Keep in mind that every individual’s response time varies depending on their unique health, lifestyle, and level of adherence to the diet principles.
Further Guidelines, Adaptations, and Personalization
Chinese medicine uses yin-yang philosophy to view the body holistically, emphasizing its dynamic balance and harmony. Yin and yang represent complementary forces that influence each other—neither is static. When one grows stronger, the other adjusts to maintain balance. It’s not about conflict, but about interdependence and finding equilibrium.
This concept ties beautifully to individual variation:
Some people may have stronger “yang” qualities—more active or robust metabolisms—while others may lean towards “yin,” needing more nourishment and rest.
The key is not treating everyone the same but understanding where they’re starting from and helping them achieve their personal balance.
The Sunrise-Sunset Diet embodies this principle, helping you adapt to your unique needs and find the right balance for your body and life. Here are four key guidelines to help you adapt this diet to your individual circumstances:
Tailored to Individual Needs
Recognize that every person is unique. Factors like age, gender, metabolism, and health status influence dietary needs. For instance:
Pregnant women may need additional nutrients to support both themselves and their growing baby.
Athletes might require extra protein and carbohydrates around their training schedules to support recovery and performance.
Older adults may need to prioritize protein intake to maintain muscle mass and strength.
Adaptation for Special Lifestyles
The Sunrise-Sunset Diet is flexible enough to adapt to diverse lifestyles, such as:
Night shift workers, who can align their meals with their work hours to maintain energy and balance.
Religious or cultural dietary practices, where adjustments can ensure harmony between the diet and personal beliefs.
Busy individuals, who can focus on the core principles without being bogged down by strict rules.
Recognition of Unique Circumstances
While the diet is universally adaptable, some individuals may need guidance for optimal results. Whether due to medical conditions or specific genetic traits, professional advice can help fine-tune the diet for your needs. Listening to your body’s signals is key: if something feels off, consult a healthcare professional to adjust your approach.
Global Applications with Ancient Wisdom
This diet is a universal philosophy, transcending boundaries of culture, lifestyle, or geography. It integrates ancient Chinese wisdom, such as eating local and seasonal foods, with modern scientific understanding of circadian rhythms and nutrient metabolism.
The Sunrise-Sunset Diet is both unique and inclusive. Its foundation in ancient Chinese philosophy, coupled with modern scientific insights, makes it adaptable to a wide range of individual lifestyles, health conditions, and cultural practices. Whether you’re looking to improve fertility, enhance longevity, or manage specific health concerns, this diet offers a flexible framework that respects your body’s natural rhythms and promotes overall well-being.
For those seeking further resources or personalized guidance, visit my website or book an appointment to explore tailored strategies for your unique needs.
Testimonials from the Sunrise-Sunset Diet Community
Real stories, real transformations—without the hype. The Sunrise-Sunset Diet is for those who are tired of rigid rules and empty promises. It’s not about quick fixes or flashy gimmicks but about real, sustainable results. From boosting energy and improving sleep to balancing hormones and enhancing overall well-being, these testimonials show how this diet works with your body’s natural rhythm.
For those who just want a healthier, happier life without all the noise, these stories prove you can get there. It’s not about showing off; it’s about showing up for yourself every day, in harmony with your unique needs.
From Skeptic to Believer
"Honestly, I was skeptical at first. A diet that doesn’t ban half my favorite foods? Sounds too good to be true, right? But here I am, two months later, sleeping better, losing weight, and feeling like I’ve got more energy than my dog on a walk. Turns out, eating with the rhythm of the sun really does work. Who knew?!"
Hormonal Balance and Mood:
"I’ve struggled with mood swings and hormonal issues for years, but the Sunrise-Sunset Diet
completely changed the game for me. Eating with my body’s natural rhythm brought a calmness I hadn’t felt in years. Even my PMS symptoms have eased—who knew timing your meals could make such a difference?"
Improved Digestion:
"I used to feel bloated and uncomfortable no matter what I ate. With the Sunrise-Sunset Diet, I’ve noticed my digestion is smoother, and I no longer feel heavy after meals. It’s as if my body finally figured out how to process food the right way—it’s been a game-changer."
Better Sleep Quality:
"I thought I just wasn’t a good sleeper, but it turns out my eating habits were to blame. Since starting the Sunrise-Sunset Diet, my sleep has been deeper and more refreshing. I wake up feeling rested and ready for the day—it’s like I’ve hit the reset button on my body."
Support for Fertility:
"As someone trying to conceive, I was desperate to find something that supported my health naturally. The Sunrise-Sunset Diet didn’t just improve my energy—it also helped regulate my cycles and made me feel stronger overall. It’s more than a diet; it’s a step toward holistic health."
Weight Loss without Deprivation:
"Losing weight without giving up my favorite foods? Yes, please. The Sunrise-Sunset Diet showed me how to eat smarter, not less. I’m eating better, feeling full longer, and shedding pounds without even trying. I never thought eating this way could be so simple."
Boosted Mental Clarity:
"My mind used to feel foggy by mid-afternoon, but with the Sunrise-Sunset Diet, I feel sharp and focused throughout the day. It’s incredible how much your food choices—and the timing—can impact your brain. I’m more productive and less distracted—it’s a total win."
Longevity and Aging Gracefully:
"I’m in my sixties, and I’ve always worried about aging well. The Sunrise-Sunset Diet has helped me maintain my strength, energy, and mental clarity. It feels like I’m giving my body the tools it needs to thrive, even as I get older."
Reduced Food Cravings:
"I’ve always been someone who craves sweets and snacks, but following the Sunrise-Sunset Diet has practically erased those cravings. By eating the right foods at the right times, I’m satisfied all day and no longer feel the need to reach for junk food."
Enhanced Athletic Performance:
"As an athlete, timing my meals is crucial, and the Sunrise-Sunset Diet fits perfectly into my routine. By aligning my meals with my workouts and my body’s natural energy cycles, I’ve noticed better recovery and improved performance. It’s like giving my body an extra edge."
Support for Chronic Conditions:
"I have type 2 diabetes, and this diet has been a revelation. By focusing on meal timing and separating carbs from fats, I’ve been able to stabilize my blood sugar levels like never before. It’s practical and effective—it just works."
Strengthening Immunity:
"Since starting the Sunrise-Sunset Diet, I’ve been sick less often and generally feel healthier. I didn’t realize how much my eating habits were impacting my immune system until I made these changes. Now I feel stronger and more resilient."
Aligning with Nature:
"I’ve always loved the idea of living more naturally, and this diet feels like an extension of that. Eating local, seasonal foods and following the sun’s rhythm has connected me to nature in a way I didn’t expect. It’s so simple yet so powerful."
Customized to My Needs:
"What I love most about this diet is how flexible it is. I’m vegan, and the Sunrise-Sunset Diet has made it easy for me to stay true to my values while optimizing my health. It’s not about restrictions—it’s about working with who you are and what you need."
A Holistic Lifestyle:
"The Sunrise-Sunset Diet is more than just food—it’s a way of life. It’s taught me how to listen to my body, respect its rhythms, and make choices that support my overall well-being. I feel more in tune with myself than ever before."
What’s Next?
Now that you’ve been introduced to the Sunrise-Sunset Diet and its practical applications, you might be wondering: How can you maximize its benefits in your daily life? In the next section (Part 2) of the series, we’ll expand on the 14 Key Benefits of this approach and provide even more practical tips to help you implement the diet effectively and sustainably. Stay tuned!
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Appendix:
Behind the Scenes: The Story of the Sunrise-Sunset Diet
The Sunrise-Sunset Diet wasn’t born in a laboratory or from a single "aha" moment. It emerged like a patchwork quilt—stitched together from curiosity, experience, and the desire to find a lasting solution to healthy eating. Over the years, I experimented with countless diets: vegan, ketogenic, carnivore, intermittent fasting, antihistamine, autoimmune protocol, the blood type diet—you name it, I probably tried it. Each brought a spark of promise but often fizzled out in practicality. Some left me energized, while others left me exhausted after just one day.
The turning point came in an unlikely place: a bustling online chat group of over five hundred medical professionals—professors, doctors, and health experts who had walked the same experimental road. The group felt like a modern-day version of the ancient scholars gathering to debate philosophies, except these were highly trained scientists, armed with both clinical knowledge and personal experiences of various diets.
What struck me wasn’t their expertise, but their diversity of opinions. Like chefs in a culinary contest, each had a favorite “recipe” they swore by:
Some praised the ketogenic diet, applauding its metabolic benefits but warning that it could disrupt women’s hormones over time.
Others sang the virtues of veganism, emphasizing its potential for cleansing and energy but admitting that nutritional deficiencies could creep in like an uninvited guest.
Then there were the carnivore advocates, who claimed their all-meat diet eliminated the digestive drama caused by plant-based anti-nutrients.
The debates were as lively as a symphony orchestra tuning up—noisy, chaotic, but strangely harmonious. And then it struck me: they were all right, but only in certain contexts. This realization was like finding the missing piece of a jigsaw puzzle—what if these diets weren’t in competition? What if they were complementary?
The Lightbulb Moment: Eating in Harmony with Time
I began to notice a common thread in these diets:
Vegan diets avoid animal products, reducing anti-nutrient interactions.
Ketogenic diets caution against mixing carbs and fats to maximize metabolic efficiency.
Carnivore diets avoid plants entirely to eliminate anti-nutrient effects.
The essence wasn’t that these diets were opposites—it was that they worked best when you kept like with like. This inspired the idea of eating the “same side of the plate” at different times of the day.
Morning: A plant-focused meal to leverage the body’s ability to handle carbohydrates efficiently, inspired by vegan principles.
Evening: An animal-based meal centered on protein and fat, drawing from ketogenic and carnivore diets.
This timing wasn’t just practical; it aligned beautifully with the body’s circadian rhythms, like matching the tide to the moon. By eating this way, the Sunrise-Sunset Diet offers the best of all worlds without the downsides, promoting glucose control, metabolic balance, and overall health.
Why the Sunrise-Sunset Diet Stands Out
Specialized diets like keto, carnivore, or veganism are like high-performance sports cars—they deliver incredible results but require careful handling. For many, they demand extensive planning, supplementation, or training to avoid potential pitfalls. While they excel at specific goals, they can feel restrictive or impractical for everyday life.
The Sunrise-Sunset Diet, on the other hand, is more like an all-terrain vehicle—it adapts to your lifestyle, no matter where the road takes you. By blending the strengths of specialized diets and avoiding their weaknesses, it offers a balanced, sustainable approach that anyone can follow.
Here’s what makes it special:
Accessible and Sustainable: You don’t need to be a nutrition expert or track every bite. It’s easy to follow and fits seamlessly into daily life.
Balanced and Flexible: It embraces variety, ensuring all your nutritional needs are met naturally.
Effortlessly Effective: It works with your body’s natural rhythms, not against them, promoting long-term health without extremes.
A Balanced Approach to Eating
Think of the Sunrise-Sunset Diet as a bridge—a connection between ancient wisdom and modern science, and between restrictive diets and real-life practicality. Here’s why it works:
Combines Variety and Precision
Balances the sustainability of whole-food diets with the targeted focus of specialized approaches like vegan, keto, or carnivore.
No Demonizing or Eliminating Foods
Instead of banning entire food groups, it’s about eating the right foods at the right time to optimize their benefits.
Achieves Yin-Yang Balance
Integrates the best of vegan, keto, and carnivore principles, with each complementing and compensating for the other’s downsides.
Creates a holistic balance that meets your body’s needs and restores harmony from within.
Simple, Practical, and Sustainable
Unlike restrictive diets that feel like walking a tightrope, the Sunrise-Sunset Diet is like a wide, welcoming path—easy to follow and designed for long-term success.
From Experiment to Lifestyle
When I first developed this diet, it started as a personal experiment—a way to test how my body responded to the timing and structure of meals. I wasn’t expecting much beyond my own curiosity. But then, something remarkable happened. When I shared it with patients, the results spoke louder than I ever could.
They told me they felt lighter, more energetic, and more balanced—like they had finally found an approach that worked with their bodies, not against them. And perhaps most importantly, they all agreed: it was easy to follow.
Just like Chinese medicine isn’t merely a system of treatments but a holistic philosophy of life, the Sunrise-Sunset Diet isn’t just about what’s on your plate—it’s a way to rethink food and health altogether.
It bridges the gap between ancient wisdom, modern science, and practical experience, offering a balanced, sustainable approach that aligns with your body’s natural rhythms. With this diet, you don’t just eat—you harmonize with your body, empowering yourself to live healthier every single day.
Key Three Principles of the Sunrise-Sunset Diet: Summary
1. Separation of Carbs and "Bad" Fats
Carbs are metabolized through glycolysis (quick energy from glucose), while saturated fats are metabolized through beta-oxidation.
When consumed together, the body prioritizes glycolysis, leading to fat storage.
How the Diet Solves This:
Carbs (and plant proteins) are eaten with plant fats in the morning.
Animal fats (and animal proteins) are eaten without carbs in the evening.
This separation minimizes fat storage and optimizes energy metabolism.
2. Avoiding Anti-Nutrient Effects
Anti-nutrients in plants (e.g., phytic acid, oxalates, lectins) can interfere with nutrient absorption.
How the Diet Solves This:
By separating plant-based meals from animal-based meals, the diet ensures better nutrient absorption and reduces digestive strain.
3. Aligning Meals with the Circadian Rhythm
Morning: High cortisol levels and insulin sensitivity make this the best time for carbs, which replenish energy and stabilize blood sugar. It’s also the optimal time to enjoy fruits, as fructose is efficiently used to replenish glycogen stores, reducing the risk of fatty liver.
Evening: Lower glucose tolerance makes protein and fat ideal, avoiding blood sugar spikes and supporting muscle repair. By having your last carb-containing meal at lunch and consuming only protein and fat in the evening, you initiate a fasting period of over 16 hours without carbs starting after breakfast or lunch. This approach aligns with intermittent fasting principles, allowing the body to rest, enhance fat burning, and optimize metabolic health overnight.
This alignment with the body’s natural rhythm enhances energy balance, blood sugar stability, and metabolic health.
Why Sustainable Eating Matters
The Sunrise-Sunset Diet is built on the concept of sustainable eating. By timing meals according to the body’s natural rhythm, it promotes:
Better digestion
Balanced energy levels
Long-term metabolic health
This approach avoids extreme restrictions and emphasizes whole, nutrient-dense foods, making it adaptable to a variety of lifestyles.
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The Sunrise-Sunset Diet:
🌞Morning carbs, midday choice,
🌙Evening protein, body's voice.
Thank You for Exploring the Sunrise-Sunset Diet
Thank you for taking the time to explore the Sunrise-Sunset Diet. Your interest in this approach to healthier and more balanced eating means so much to me.
This concludes Part 1 of the series, but it’s just the beginning of the journey! In Part 2, we’ll dive deeper into the 14 Key Benefits of the diet and provide more practical tips to help you seamlessly incorporate it into your daily life.
Have thoughts or questions? I’d love to hear from you! Share your feedback, ask your questions, and let’s continue the conversation together.
Stay tuned—there’s so much more to come!
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