Experts Debate May be the Circadian Rhythm Diet All Hype

 

How eating feeds into the body clock

Video taken from the channel: MRC Laboratory of Molecular Biology


 

Circadian Rhythm: Circadian Rhythms, and Your Health

Video taken from the channel: Case Western Reserve University


 

Health lies in healthy circadian habits | Satchin Panda | TEDxBeaconStreet

Video taken from the channel: TEDx Talks


 

Circadian rhythm in gut brain axisSatchin Panda, The Salk Insitute

Video taken from the channel: The Qualcomm Institute


 

Circadian Rhythm and Weight Control // SPARTAN HEALTH ep 016

Video taken from the channel: Spartan Up


 

The Next New Diet is Based on Circadian Rhythms

Video taken from the channel: The Lempert Report


 

Impact of sleep and circadian rhythms on diet, obesity and metabolic disease

Video taken from the channel: The Nutrition Society


 

Circadian Rhythms & Fat Burning

Video taken from the channel: High Intensity Health


 

Webinar | It’s Not What You Eat, but When: The Impact of Diet on Healthy Aging

Video taken from the channel: AFAR


 

Health lies in healthy circadian habits | Satchin Panda | TEDxBeaconStreet

Video taken from the channel: TEDx Talks


 

Circadian rhythm in gut brain axisSatchin Panda, The Salk Insitute

Video taken from the channel: The Qualcomm Institute


 

Circadian Rhythm and Weight Control // SPARTAN HEALTH ep 016

Video taken from the channel: Spartan Up


 

Impact of sleep and circadian rhythms on diet, obesity and metabolic disease

Video taken from the channel: The Nutrition Society


 

The Next New Diet is Based on Circadian Rhythms

Video taken from the channel: The Lempert Report


What’s more, circadian rhythm is intimately tied to diet and weight loss. When we eat and what we eat helps the body understand what time it is, impacts physiology, emotional health and more. Since humans are normally awake during the day and asleep at night, it makes sense that eating during the day is the best bet. Experts argue that aligning your mealtime with your circadian rhythm can help maximize weight loss, improve endurance, reduce the risk of type 2.

Two recent books have helped build hype around the circadian rhythm diet: The Circadian Code by Satchin Panda, Ph.D., and What To Eat When by Michael Roizen, M.D., and Michael Crupain, M.D. The circadian rhythm diet offers two key rules for eating in line with your internal clock: 1. Eat during daylight hours. We all know how important sleep is for our body to repair itself and so, we called on four experts to zero in on one area of a burgeoning trend called the Circadian Diet.

They reveal how we can eat our way to smooth-running circadian rhythms, which in turns results in a better night’s sleep, a happier mood, and even clearer skin. Like intermittent fasting, the circadian rhythm diet advocates time-restricted eating of your daily calories within an eight to 10 hour block when the sun is up, leaving a 14-hour fast between your last meal of the day and the first meal of the next day. For this diet, experts have suggested swapping your dinner for breakfast. That question has been the subject of debate for years. straight from two experts who study circadian rhythms. on IF to reap the potential health benefits of a diet timed to your circadian. So, here’s the deal.

There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes. It is likely you have heard the common saying “eat like a king in the morning, a prince at noon, and a peasant at dinner.” This idea was proposed almost 1,000 years ago 1 and still remains today.. In recent years, the topic of meal timing has come to the forefront, with some believing the time of day, or your ‘Circadian Rhythm’, should dictate when to eat certain foods. Experts Debate: Is Juice Healthy? by Cassie Shortsleeve August 1, 2019 Experts Debate: Is the Circadian Rhythm Diet All Hype? Circadian rhythm — aka your body’s internal clock that governs your sleep and wake schedules — is an integral factor in overall health and well-being, playing a role in everything Read More.

No. No Comments In an age of wellness trends, apple cider vinegar, coconut oil and the circadian rhythm diet have all been hotly debated by experts. The latest and greatest seems to be collagen.

The main structural protein in the body, collagen is a crucial component that forms connective tissues, cartilage, bone and skin elasticity.

List of related literature:

There is evidence that orexins may stimulate food intake, particularly in the early part of the usual sleep period, which is when voluntary sleep deprivation most often occurs in humans [134, 135].

“Sleep Deprivation and Disease: Effects on the Body, Brain and Behavior” by Matt T. Bianchi
from Sleep Deprivation and Disease: Effects on the Body, Brain and Behavior
by Matt T. Bianchi
Springer New York, 2013

To date there are no other studies that have examined cognitive performance in the evening and therefore the effects of GI, GL, or macronutrient manipulations of the evening meal on cognitive performance in the evening remain speculative.

“Handbook of Behavior, Food and Nutrition” by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
from Handbook of Behavior, Food and Nutrition
by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
Springer New York, 2011

Yet the research is rather convincing, indicating that adolescent students who eat breakfast report higher energy and less fatigue and perform

“Dimensions of Human Behavior: The Changing Life Course” by Elizabeth D. Hutchison
from Dimensions of Human Behavior: The Changing Life Course
by Elizabeth D. Hutchison
SAGE Publications, 2014

This was confirmed in this study in that the sleep onset latency after the solid meal was significantly shorter than the equal volume water condition.

“Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features” by Meir H. Kryger, Thomas Roth, William C. Dement
from Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features
by Meir H. Kryger, Thomas Roth, William C. Dement
Elsevier Health Sciences, 2010

Aging human circadian rhythms: Conventional wisdom may not always be right.

“Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem” by Institute of Medicine, Board on Health Sciences Policy, Committee on Sleep Medicine and Research, Bruce M. Altevogt, Harvey R. Colten
from Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem
by Institute of Medicine, Board on Health Sciences Policy, et. al.
National Academies Press, 2006

This finding implies that CCK syndrome B receptors and sleep.9 that CCK induce acts behaviors on the periphery including the CCK satiety A and Recent research revealed a strong correlation between chronic NREM sleep and decreased insulin sensitivity.

“Palliative Medicine E-Book” by T. Declan Walsh, Augusto T. Caraceni, Robin Fainsinger, Kathleen M. Foley, Paul Glare, Cynthia Goh, Mari Lloyd-Williams, Juan Nunez Olarte, Lukas Radbruch
from Palliative Medicine E-Book
by T. Declan Walsh, Augusto T. Caraceni, et. al.
Elsevier Health Sciences, 2008

Even changing the timing of meals and/or altering the ratios of macronutrients in those meal times can be a starting place for some people and start the process of reaching better alignment with their natural circadian rhythm.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

It makes no more sense to argue that people should always sleep to satiety than to argue that they should always eat to satiety.

“Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects” by Sudhansu Chokroverty
from Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects
by Sudhansu Chokroverty
Springer New York, 2017

Although the meal content has been found to affect human circadian rhythms, there is little evidence that the content of meals can be manipulated (e.g., made higher in protein or carbohydrate content) to hasten adjustment to the new time.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Actually, circadian rhythms can play a major role in athletic performance, as the time of day seems to have a big influence on your ability to achieve success.

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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20 comments

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  • There is free software (f.lux) that will change the colors of your computer screen automatically over the day.
    At night it removes the blue light that disrupts your circadian rhythm. It works very well. You can download
    the app here: @t

  • I would gladly eat only in 10-11 hours timespan most of the week, but I start work at 9:30am and I exercise twice a week between 7-8pm and 10pm. I keep hearing that you need to eat after a workout, so I am kind stuck here:(
    (yes I know you’re going to say “just exercise during the day” but I can’t, it’s classes I take and I can only go AFTER work, since I work full time.)

  • I was really inspired by this study and created bioClock app to check if alignment of my daily routines with internal biological clocks would bring any benefit. After just 3 months of experiment I confirm all the theory, I could now fall asleep easily and wake up the same time in the morning without alarm thanks to melatonin timely production. The weight starts to normalize and overall level of energy increased.
    I don’t really understand why such brilliant research is so kind of unexposed to the public, and on the contrary we got tons of in the best case useless information about lifestyle and diets. It is so simple just to follow your circadian genes transcriptions.

  • The one thing at confuses me the most of Satchin Pandas work is what takes priority light or eating window? What if my eating window is 8 hours but doesn’t end until midnight? 2am?

  • 9:15 you can some good examples of people who doesn’t have good circadian clock. Luckily they made the fist good step by attending this conference

  • Finally, a perfect example on how to deliver a TED TALK the right way. Short and to the point. Thank you Satchin Panda for your knowledge.

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  • Very interesting and enlightening. It’s very hard to change habits of sleep and mealtime when it affects not only us but people around us but I would love to try this.

  • I wanna finish watching this but it’s 11:30pm and I can’t handle the guilt anymore. I will have to hit the sack and finish this tomorrow.

  • I’m into nutritional ketosis. My blood beta hydroxybutyrate averages 1.0 mmol/l and I average 5 hours to 6 hours sleep. My Circadian Rhythms must be a random walk and therefore immaterial in planning my meal timing and training timing. Grounding is balderdash.

  • Very good summary and nice peaceful, calm delivery. Thank you. PS I eat between 7:30 and  PM maximum and don’t even think about eating the rest of the day. Don’t be afraid you’ll be “hungry,” once you get used to it!

  • I’m sorry but it’s hard to believe everything he is saying is backed by strong evidence. I’m mean he starts off well, talking about very well known stuff, but then he begins to sound like everything in your life can be fixed by adjusting your diet and sleep to your circadian cycle. Ok, fine, that’s really very important but does he really have evidence to back all these assumptions?

  • How does it work for someone working at night shift… I mean if I don’t eat at night i will probably be starving by the time I need to go sleep… I haven’t find info about it yet. How will circadian clock work or be affected.. How can I be healthier working this shift.. Thanks

  • Very good summary and nice peaceful, calm delivery. Thank you. PS I eat between 7:30 and  PM maximum and don’t even think about eating the rest of the day. Don’t be afraid you’ll be “hungry,” once you get used to it!

  • Panda is Right! This knowledge fits perfect with the circadian rhythm in human evolution. As a MD I would like to know when the different drugs and treatments work best.

  • I worked overnight shift(11pm-7am) for a year and a half. It was not uncommon for me to go 24-36 hrs with no sleep and then sleep for 3-5 hours and do it again. I was under severe stress. And then 5 months in I got white coating on my tongue which was Candida taking over because the gut is connected to you circadian clock. Shortly after that I got depression where I thought about suicide(never thought about actually taking my life but I thought how great it would be if a car would just hit me and get it over with). First 3 weeks after quitting the overnight shift I felt like a zombie during the day. It took me a few months to fully get use to being awake in the daytime and sleeping during the might again. I honestly don’t know how in the world there are people who work overnight shift for 10 plus years.

  • Where can I find the study on the eating thing? So was it 10 hours for humans?could it be more or less? And if so how much more or less?

  • You are so wrong! If you get locked in a dark department for longer time, your circadian clock will go wrong with all it affects. Your exposure to Day and night will help re-synchronizing your circadian clock at any time

  • amazing and evidence-based! I would like to learn on circadian rhythms of our organs as well, and how we can adjust the time of taking supplements