Did you know that your body's internal clock, known as the circadian rhythm, not only regulates your sleep-wake cycles but also plays a crucial role in metabolism, weight loss, and overall health?
Our bodies are designed to function optimally at different times of the day. Aligning your habits with these natural rhythms can improve everything from digestion to fat burning. In fact, research shows that eating late at night can disrupt your metabolism and even lead to weight gain, regardless of calorie intake!
I have a number of clients with a fat loss goal, and we often discuss dietary habits—what and when we eat, how consistently we eat, and whether or not we should follow Intermittent Fasting (IF) protocols. It can be a murky topic, but I found the information in Dr. Satchin Panda’s book The Circadian Code truly fascinating. It’s so insightful, in fact, that it made me want to stop snacking altogether now that I have a better understanding of how circadian rhythms affect digestion.
Spoiler alert: human bodies are WILD!
Here are some actionable tips based on Dr. Satchin Panda’s research to help you lose weight in a healthy, sustainable way:
Try Time-Restricted Eating (TRE), also known as Intermittent Fasting (IF): Limit your eating window to 8-10 hours a day and fast for 14-16 hours. This can improve metabolism, regulate insulin, and reduce late-night cravings.
Avoid Late-Night Eating: Stop eating at least 2-3 hours before bed. Late-night meals disrupt digestion and fat burning, making it harder to lose weight. Dr. Panda’s explanation of the body’s processes in The Circadian Code really drove this home for me. Once I’m done with dinner (and right before my evening walk), I brush my teeth, which symbolically “closes up shop” for the night.
Eat in Sync with Your Body's Clock: Focus on eating larger meals earlier in the day when your metabolism is more efficient. A hearty, protein-rich breakfast can boost metabolism and prevent overeating later.
Get Morning Sunlight: Expose yourself to natural sunlight within the first hour of waking. This helps set your circadian rhythm, boosting energy and regulating hunger hormones.
Prioritize Sleep: Aim for 7-9 hours of quality sleep every night. Poor sleep increases ghrelin, the hormone that signals hunger, and decreases leptin, the hormone that signals fullness. This imbalance makes weight loss more difficult.
Exercise Early: Try to exercise in the morning or early afternoon to optimize fat burning and avoid disrupting your sleep later in the day.
Mind Your Caffeine: Limit caffeine after 12-1 PM to prevent sleep disruption and support your body’s natural rhythm.
Dr. Panda suggests that adjusting the timing of when you eat can have a bigger impact than restricting calories. It’s less about “how much,” and more about “when.”
If you're interested in learning more, and tired of feeling so restricted in your diet, click here to watch Dr. Satchin Panda on Andrew Huberman’s podcast. Some serious food (but at the right time) for thought.
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