What is the Circadian Rhythm?
Our planet revolves around its axis causing light and dark cycles of 24 hours.
Organisms on our planet evolved to predict these cycles by developing an endogenous
circadian (circa: about and dies: day) clock, which is synchronized to external time cues.
All aspects of physiology, including sleep-wake cycles, cardiovascular activity, endocrine system, body temperature, renal activity, gastrointestinal tract motility, and metabolism, are influenced by the circadian clock
Recent studies have shown that the circadian clock controls energy homeostasis by regulating the activity of enzymes, hormones, etc
Where is your Circadian Clock Located? EVERYWHERE!!
The central circadian clock is located in brain’s hypothalamus.
Most peripheral tissues also have circadian rhythm through expression of “clock genes”
The circadian clock regulates various metabolic pathways, such as cholesterol
metabolism, protein regulation (building and breaking down muscle), drug and toxin
metabolism, glucose metabolism, and effects on basal metabolic rate.
Circadian clocks have been shown to be present in white and brown adipose tissues and are important for metabolism in adipose tissue
Hormones such as….
Loss of circadian rhythmicity of glucose metabolism may contribute to the development of metabolic disorders, such as type 2 diabetes
Tightly associated with central circadian clock
adiponectin is secreted by adipose (fat) tissue: a protein hormone which is
involved in regulating glucose levels as well as fatty acid breakdown.
The expression of many adipokines is blunted in obese patients . In obese
subjects, adiponectin levels were significantly lower than lean controls, although the
obese group had significantly higher average peak of secretion [
ALSO controls Ghrelin, Cortisol etc.
Disruption of the clock genes is linked to dyslipidemia, insulin resistance, obesity, diabetes, cardiovascular disease, cancer , reduced life span then you control for EVERYTHING ELSE including what you eat and how much!
WHAT DO WE DO?
- STOP EATING snacks.
Intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage
TRF may even have some protective effect even if you are eating crap (better to do both)
“Feeding time has the ability to reset bodily rhythms.”
Time-restricted feeding, which imposes daily cycles of feeding and fasting without caloric reduction, sustains robust diurnal rhythms and can alleviate metabolic diseases.”
- Sleep … No really .. go to bed
- Don’t eat late at night.