The Ultimate Human with Gary Brecka
114. The Science of Circadian Nutrition & Why When You Eat Matters!
Thu, 14 Nov 2024
Most of us think eating healthy is all about what we eat, but there’s a powerful science-backed factor many overlook – WHEN we eat. This is where circadian nutrition steps in. In this video, Gary Brecka shares how your body is naturally designed to process food differently throughout the day. He also listed down actionable steps you can do today to optimize your circadian rhythm. Are you ready to unlock the power of eating in sync with your body’s clock? Leave a comment and tell us if you’re willing to give circadian nutrition a try! 00:00 Intro of Show 01:13 What is Circadian Nutrition? 01:57 Circadian Rhythm and Its Impact on Health 03:57 Science Behind the Timing of Food Intake 06:53 Actionable Steps to Achieve Optimal Circadian Rhythm 10:18 Principles of Circadian Nutrition GET GARY'S WEEKLY HEALTH & LIFESTYLE TIPS! https://bit.ly/4eLDbdU EIGHT SLEEP - USE CODE “GARY” TO GET $350 OFF THE POD 4 ULTRA: https://bit.ly/3WkLd6E BODY HEALTH - USE CODE “ULTIMATE20” FOR 20% OFF YOUR ORDER: http://bit.ly/4e5IjsV BAJA GOLD – 91 ESSENTIAL MINERALS IN EVERY PINCH! USE CODE “ULTIMATE10” FOR GET 10% OFF YOUR ORDER: https://bit.ly/3WSBqUa STRENGTH TRAINING EQUIPMENT - TAKE YOUR STRENGTH TO THE NEXT LEVEL!: https://bit.ly/3zYwtSl COLD PLUNGE - DIVE INTO OUR LINEUP: https://bit.ly/4eULUKp KETTLE & FIRE BONE BROTH - USE CODE “ULTIMATEHUMAN” FOR 20% OFF YOUR ORDER: https://bit.ly/3BaTzW5 MASA CHIPS - GET 20% OFF YOUR FIRST $50+ ORDER: https://bit.ly/40LVY4y SHOP GARY'S AMAZON PICKS: https://theultimatehuman.com/amazon-recs Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST on YouTube: https://bit.ly/3RPQYX8 Connect with Gary Brecka: Website: https://bit.ly/4eLDbdU Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo Facebook: https://bit.ly/464VA1H X.com: https://bit.ly/3Opc8tf LinkedIn: https://bit.ly/4hH7Ri2 SUBSCRIBE TO: https://www.youtube.com/@ultimatehumanpodcast https://www.youtube.com/@garybrecka Download the “Ultimate Human Podcast” on all your favorite podcast platforms: https://bit.ly/3RQftU0 The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The Content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices
Chapter 1: What is Circadian Nutrition?
individuals who consume the majority of their daily calories in the morning showed significantly improved insulin sensitivity and even better overall digestion. As night falls, these digestive functions slow down significantly. One study found that individuals who regularly ate at night had a 20% higher likelihood of weight gain compared to those who limited their eating to daylight hours.
Chapter 2: How Does Circadian Rhythm Affect Our Health?
Let's go over some practical steps you could start using today to implement circadian nutrition. One powerful approach is... Hey guys, welcome back to the Ultimate Human Podcast. I'm your host, human biologist, Gary Brekka, and today we are exploring a groundbreaking area in health optimization, one that could reshape your perspective on meals, energy, metabolism, and even longevity.
This concept is known as circadian nutrition, eating in alignment with your body's internal clock. Imagine if the simple act of timing your meals according to natural biological rhythms could amplify your energy, optimize your digestion, enhance your metabolism, and potentially even extend your life. That's the promise behind circadian nutrition. But what exactly is circadian nutrition?
Chapter 3: What Are the Practical Steps for Optimal Circadian Rhythm?
In simple terms, it's about timing meals to match your body's internal rhythms, which enhances our ability to digest, absorb, and even utilize nutrients. In this episode, we'll take a deep dive into the science behind circadian rhythms, explore why they're essential to our health, and go over actionable steps that allow you to start implementing circadian eating right away.
So let's begin by examining what circadian rhythms are and why they're so crucial to our health. Our bodies follow a natural 24-hour clock known as the circadian rhythm, an intentional clock fine-tuned to daily patterns that help regulate processes like sleep, hormone release, digestion, and metabolism. This rhythm is directed by a part of the brain called the hypothalamus.
It responds to signals from our environment, especially light and even darkness. So when exposed to daylight, the hypothalamus sends signals throughout the body to boost our energy, while darkness triggers signals that wind us down for rest. But here's where it gets fascinating.
The body's clock doesn't just tell us when to sleep or wake, it also impacts our ability to digest, absorb, and metabolize food at different times of the day. So just like we benefit from sleeping according to our natural rhythms, we can also enhance our health by eating in sync with them. The human digestive system, for example, operates differently depending on the time of day.
During daylight hours, our body produces peak levels of digestive enzymes and stomach acid as well, making it more efficient at breaking down food, absorbing nutrients. As night falls, however, these digestive functions slow down, and they slow down significantly, meaning late-night eating can lead to bloating, indigestion, and even weight gain.
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Chapter 4: Why Is Timing Important for Nutrient Absorption?
Supporting this, a published study in the British Journal of Nutrition found that eating outside of daylight hours disrupts the body's natural metabolic rhythms, which not only decreases nutrient absorption, but also increases fat storage and negatively impacts our gut biome. Our bodies are naturally more insulin sensitive in the morning, making them better to handle glucose early in the day.
This is one reason why breakfast is often touted as the most important meal. It aligns with our body's optimal window for digestion and nutrient absorption, setting a solid foundation for energy and metabolic efficiency throughout the rest of the day. So why does timing matter so much? Let's dive deeper into the scientific benefits of eating in sync with your body's clock.
Chapter 5: How Can Breakfast Influence Metabolism?
Eating earlier in the day allows our bodies to better break down and absorb nutrients. When you eat during peak digestive hours, typically the first 10 hours of the day, you're maximizing enzyme production and nutrient absorption.
Chapter 6: What Are the Effects of Late-Night Eating?
A comprehensive study that was published in the American Journal of Clinical Nutrition found that individuals who consume the majority of their daily calories in the morning showed significantly improved insulin sensitivity. more stable blood glucose levels, and even better overall digestion compared to those who ate their largest meals late in the evening.
This data suggests that front-loading calories by making breakfast and lunch the main meals can have a profound impact on how well our bodies digest and utilize nutrients. To get the most out of this strategy, aim to consume around 60 to 70% of your daily calories by mid-afternoon, making breakfast and lunch your primary meals.
Chapter 7: How to Optimize Your Eating Schedule for Better Health?
By doing so, you're harnessing your body's natural digestive power, and you're less likely to experience the sluggish digestion or energy crashes that often occur later in the day. Our metabolism is also naturally more active during daylight hours.
Eating when our metabolism's at its peak enables us to burn calories way more efficiently, which reduces the likelihood of calories being stored as fat. Late night eating, on the other hand, tends to slow down metabolism, making it harder for our bodies to burn calories efficiently.
A study published in the Nature Communications and Current Biology underscores this concept, highlighting that our body's ability to burn calories and metabolize carbohydrates and fats is highest during the morning and early afternoon.
In fact, one study found that individuals who regularly ate at night had a 20% higher likelihood of weight gain compared to those who limited their eating to daylight hours. So try to complete your last meal by 6 or 7 p.m.
This timing allows your body to shift its focus to rest and repair during sleep rather than digestion, which not only improves our sleep quality, but also supports essential overnight metabolic processes. This gives your body the freedom to focus on cellular repair, a crucial aspect of maintaining long-term health. When we eat in line with our body's natural rhythms, blood sugar control improves.
This not only reduces blood sugar spikes and dips, but it also helps fight fatigue, cravings, and long-term metabolic issues. A notable study from the Journal of Clinical Endocrinology and Metabolism demonstrated that aligning mealtimes with daylight significantly improved blood glucose regulation and reduced the risk of metabolic disorders, including type 2 diabetes.
Kickstarting your day with a nutrient-dense breakfast is a powerful way to stabilize your blood sugar and minimize cravings throughout the day. This approach by fueling your body when it's most active and refraining from eating late at night is one of the fundamental practices of circadian nutrition.
With this understanding, let's go over some practical steps you could start using today to implement circadian nutrition. One powerful approach is time-restricted eating, which involves consuming all of your daily calories within a specific window, ideally during daylight hours. Most people find that an 8-10 hour eating window works well.
This approach supports efficient digestion, reduces inflammation, promotes metabolic health, and many other benefits. Research from the Journal of Nutritional Biochemistry even showed that Eating within a 10-hour window improves glucose metabolism. It enhances fat burning and promotes cellular repair. By limiting late night eating, you can reduce stress on the body and support optimal health.
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