Episode 157
Circa Your Circadian Rhythm
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
Today we are discussing the circadian rhythm, our body's internal clock. Our circadian rhythm controls our sleep and wake cycles throughout a 24 hour period. What controls our circadian rhythm? What happens when our sleep cycle gets disrupted? Is it possible to reset our circadian rhythm to get better sleep? What research has been done on circadian rhythm? Tune in to learn about the science behind our circadian rhythm, what affects our natural sleeping habits, lifestyle choices that push our peripheral clocks out of whack, and how to get our circadian rhythm back on track.
IN THIS EPISODE:
● [06:00] What is the circadian rhythm?
● [11:00] How our genetics can play a role in our circadian rhythms.
● [12:00] The big disruptors that disrupt our circadian rhythms.
● [15:00] Shift workers / You may be a “shift worker” and not even know it.
● [18:00] How just one late night per week can affect your internal clock.
● [20:00] New research around how disruptions in our circadian rhythms can affect our health and lives.
● [35:00] Four essentials to consider when resetting your clock are: sleep, nutrition, exercise and stress.
● [42:00] Melatonin supplementation: how it works and pros and cons.
● [45:00] Socializing late at night may be turning us into shift workers.
● [49:00] How mealtimes impact our metabolic clock and metabolic functions.
● [54:00] Exercising in the afternoon or evening can benefit your circadian rhythm.
KEY TAKEAWAYS:
● Many things affect our circadian rhythm and sleep patterns such as nutrition, exercise, stress, and age.
● If you stay awake for two to three hours between 10pm and 5am for fifty days in a year (about one day a week), you are considered a shift worker.
● Eating your largest meal in the middle of the day rather than for dinner may help your body's digestive system be more efficient.
● Our fasting time includes sleep.
QUOTES:
“We aren't the only living things that have a circadian rhythm. Bacteria, plants, algae, and all animals have a circadian rhythm.” Jenn Trepeck
“What happens for most of us is the circadian rhythm of many of our organs become asynchronized with the SCN and the brain, and our clocks aren't working together.” Jenn Trepeck
“What has become known as intermittent fasting is a butchered version of time restricted feeding. True time restricted feeding has nothing to do with calorie consumption. In fact, the time restricted feeding studies show that exactly the same amount of food is eaten, it’s just done, theoretically, during daylight hours from an hour after waking up to two to three hours before bed. Our fasting time includes sleep.” Jenn Trepeck
RESOURCES:
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