Why do you feel TIRED and LAZY all the time? The Circadian Code //Satchin Panda(PhD)
Summary
TLDRThis video explores the impact of circadian rhythms on health, drawing insights from 'Circadian Code' by Dr. Sachin Panda. It highlights the importance of a timed eating window for weight loss and disease prevention, even with unhealthy diets. The script also addresses the role of light exposure in regulating sleep cycles and offers practical tips to reset the circadian clock. Lastly, it delves into optimal exercise timing and duration for health benefits, emphasizing the connection between nutrition, sleep, and physical activity.
Takeaways
- đïž Despite sleeping over eight hours, waking up tired can be a sign of circadian rhythm misalignment.
- âïž Struggling to lose weight even with healthy eating and exercise may be due to inconsistent eating patterns rather than diet quality.
- đ€ Feeling exhausted during the day and struggling to fall asleep at night can result from circadian clock disruptions.
- 𧏠The circadian clock controls many bodily functions, including metabolism, sleep, and energy levels.
- đ An experiment with mice showed that eating within a limited time window led to better health outcomes, even with an unhealthy diet.
- âł Timing matters: Eating within a 12 to 16-hour fasting window can improve weight loss, fat loss, and overall health.
- đ Exposure to natural light during the day and avoiding screens at night helps regulate the circadian clock.
- đĄïž Cooler room temperatures and taking a hot shower before bed can improve sleep quality.
- đ§ Staying hydrated throughout the day and avoiding late-night snacks or caffeine can aid in better sleep.
- đïž Exercising in the morning or late afternoon is optimal, while exercising in the evening can disrupt sleep.
Q & A
What are the common signs that your circadian rhythm might be out of sync?
-Common signs include waking up tired even after eight hours of sleep, struggling to lose weight despite a healthy lifestyle, feeling exhausted and lacking energy during the day, and frequently falling sick.
What is the circadian clock, and why is it important?
-The circadian clock is an internal system that regulates the timing of various biological processes, such as sleep, digestion, and metabolism. It controls the body's natural rhythms, ensuring that organs work at optimal times.
How does inconsistent eating affect health, according to the mouse experiment mentioned?
-Inconsistent eating leads to weight gain and diseases, even if the diet is healthy. Mice that ate in a limited time window were healthier and more energetic, while those that ate at random times gained weight and developed conditions like diabetes and heart disease.
Why is the timing of eating more crucial than the quality of food?
-Studies suggest that eating within a specific time window is more important for health than just focusing on food quality. Even with a healthy diet, eating without time restrictions can lead to weight gain and health issues.
What role does light play in regulating the circadian rhythm?
-Light exposure, especially blue light, plays a crucial role. Morning daylight activates melanopsin sensors that set your circadian clock for the day, while exposure to blue light at night can disrupt sleep by sending the wrong signals to your brain.
What are some practical tips for resetting your circadian clock?
-Practical tips include taking morning walks in daylight, positioning your workspace near a window, avoiding screens after 6 PM, using blue light filters in the evening, and maintaining a cool sleeping environment.
How does intermittent fasting help with weight loss and overall health?
-Intermittent fasting helps by limiting the time window for eating, allowing the body to optimize fat-burning processes and repair damaged cells. This approach can lead to better energy levels, weight loss, and improved metabolic health.
Why is breakfast not always necessary, and how does fasting align with early human habits?
-Historically, early humans often went long periods without eating due to scarcity, making our bodies more adapted to fasting. Therefore, skipping breakfast and adopting a fasting window can be more natural for our biology.
What are the ideal times to exercise, and how does this impact health?
-The best times to exercise are in the morning and late afternoon. Mornings are ideal for aerobic exercises, while late afternoons are best for strength training, when the body is most prepared for heavy work.
How does irregular sleep affect your circadian rhythm and overall health?
-Irregular sleep patterns confuse the bodyâs circadian clock, leading to fatigue, difficulty falling asleep, and poor energy levels. Resetting your sleep cycle by adhering to consistent sleep and wake times can greatly improve health.
Outlines
đ Struggling with Energy and Health? Here's Why
This paragraph introduces common health issues such as feeling tired after sufficient sleep, difficulty losing weight despite a healthy lifestyle, and frequent illnesses. The author mentions discovering solutions to these problems in the book *Circadian Code* by Dr. Sachin Panda, and sets the stage to explore how our body's internal clock, or circadian rhythm, plays a crucial role in our overall health.
â° The Importance of Circadian Rhythms and Consistent Eating
This paragraph explains the concept of the circadian clock, which regulates the body's functions, similar to work hours. The author uses an experiment with mice to demonstrate how inconsistent eating times can lead to weight gain and diseases, even when consuming the same amount of food. The key takeaway is that when you eat is as crucial as what you eat, highlighting the significance of maintaining consistent meal timings to support health.
đ How Inconsistent Eating Mimics Jet Lag for Your Body
This paragraph draws a parallel between the effects of jet lag on sleep and the impact of inconsistent eating times on digestion. By shifting meal times unpredictably, especially between weekdays and weekends, the body's digestive system experiences a form of 'jet lag,' leading to various health issues. The author advocates for a fasting cycle of 12 to 16 hours, known as intermittent fasting, to align with the body's natural rhythms and avoid health complications.
đ€ Resetting Your Sleep Cycle for Better Health
This paragraph discusses the relationship between sleep cycles and circadian rhythms. The author explains how light exposure affects the body's internal clock and suggests several tips for improving sleep quality. These tips include getting morning sunlight, minimizing blue light exposure in the evening, and maintaining a cool bedroom temperature. The overall goal is to reset the circadian clock to ensure better sleep and overall health.
đïžââïž When and How to Exercise for Optimal Health
This paragraph emphasizes the importance of exercise for maintaining health, providing insights into the best times of day to work out. The author suggests that morning and late afternoon are ideal for different types of exercises, and that 30 minutes of exercise five days a week is sufficient for health benefits. The advice is tailored to align with the body's natural rhythms, avoiding strenuous exercise late in the day to prevent sleep disturbances.
đŹ Final Thoughts: Applying the Lessons to Improve Health
This closing paragraph summarizes the main points discussed in the video: the importance of a limited eating window, the impact of light on circadian rhythms, and the optimal times for exercise. The author encourages viewers to apply these lessons to improve their health, while reminding them to consult a doctor before making significant changes. The video ends with recommendations for further learning through related videos on sleep and meditation.
Mindmap
Keywords
đĄCircadian Clock
đĄIntermittent Fasting
đĄMelanopsin
đĄFat Burning Process
đĄJet Lag Effect
đĄNutrition Timing
đĄBlue Light
đĄSleep Cycle
đĄFat Storing Process
đĄExercise Timing
Highlights
Waking up tired despite sleeping over eight hours could be linked to a disrupted circadian rhythm.
Struggling to lose weight despite healthy eating and exercising might be due to an inconsistent eating schedule.
The circadian clock controls various functions in the brain and body, and staying aligned with it is crucial for health.
An experiment with identical twin mice showed that time-restricted eating prevented weight gain and diseases, even with an unhealthy diet.
Eating within an 8-hour window led to more energy, better athletic performance, and improved blood sugar and cholesterol levels.
Timing of meals is as important, if not more, than the type of food you eat, as shown by experiments with both unhealthy and healthy diets.
Eating late at night disrupts the body's natural fat-burning and repair processes, leading to weight gain and health issues.
A 15-hour eating window is as harmful to health as a junk food diet, highlighting the importance of a consistent eating schedule.
The sleep cycle is hardwired into our brain, and consistent exposure to natural light is essential to regulate the circadian clock.
Blue light from screens disrupts sleep by confusing the brain's understanding of day and night.
Tips to reset your circadian clock include morning walks, avoiding screens after 6 PM, and maintaining a cool bedroom temperature.
Exercise is essential, but timing matters: mornings are best for aerobic exercises, while late afternoons are ideal for strength training.
Exercise can be effective even in short sessions; 30 minutes a day, five days a week, is sufficient for health benefits.
Intermittent fasting can aid in weight loss and improve overall health by aligning eating patterns with the circadian rhythm.
The book 'Circadian Code' by Dr. Sachin Panda provides insights into how circadian rhythms influence health and wellness.
Transcripts
this video is for you if you are
experiencing some of the following
problems number one you wake up and
already feel tired despite the fact that
you just woke up and slept over eight
hours number two you struggle to lose
weight you eat healthy exercise and even
count calories but still things don't
seem to be working for you number three
you feel exhausted and sleepy you don't
have the energy for anything during the
day and when it's evening you can't fall
asleep number four you get sick very
often
recently I read a book called circadian
code by Dr Sachin Panda and found
answers to the above problems so let's
get started
we'll start with nutrition but first let
me explain what circadian clock is
because it controls everything that is
happening in your brain and body every
single thing in your life happens in
Rhythm for example you have to be at
work at a certain time and leave at a
certain time
similarly to your working hours your
brain and every single organ in your
body have working and resting hours that
are controlled by their individual
clocks also known as circadian clocks
not just humans every single animal and
plant on Earth has it unlike humans
plants and animals are very respectful
to their circadian clocks for example if
your boss expects you to be at work at
8am sharp every day you can't just show
up at random times each day just like
coming to work inconsistently will ruin
your career being inconsistent with
eating and sleeping will ruin your
health here's an experiment about the
inconsistency that personally blew my
mind
the author took two identical twin mice
and gave them the same unhealthy diet in
the same amount each day the only
difference was that one mouse was
allowed to eat whenever it wanted while
the other had to eat within an
eight-hour window the experiment lasted
for 18 weeks and the results were quite
shocking the mouse which had free access
to food gained 28 percent more weight
and developed all kinds of diseases such
as diabetes obesity fatty liver and
heart diseases
but the mouse that ate the same
unhealthy food in a controlled time
window didn't develop any of those
diseases
quite the opposite it had more energy
became more athletic had better blood
sugar and cholesterol levels here's
another surprising finding when the sick
and overweight mouse was put in the same
limited feeding cycle as its sibling the
diseases that were developed started to
disappear without any medication
not only that it also started to lose
weight and a huge portion of the weight
loss was actually fat loss which was
another interesting finding because many
times when weight loss happens along
with the fat a portion of muscle mass is
also lost however in this case it was
mainly fat that was lost
again I would like to remind you that
they both ate the same junk food in the
exact same amounts only the eating
window was different here is a question
that you might ask what would happen if
we did the same experiment but with
healthy food instead of junk food well
the author did that as well and the
results were the same the mouse that ate
in an unlimited window started to gain
weight despite the fact that the food
was healthy this was quite mind-blowing
for me personally because I thought that
weight gain and all those diseases
wouldn't happen once food is healthy but
experiments proved the opposite
regardless of how healthy your diet is
eating on an unlimited window causes
weight gain and creates diseases
this is revolutionary because it
supports the concept that when you eat
is as important or even more important
than what you eat
if you are wondering why timing matters
so much then here's the reasoning behind
on a typical day you probably start with
breakfast as soon as you finish your
breakfast your body uses some of that
food as energy and stores some of it as
fat the same process of turning food
into energy and fat continues during the
day when you eat your lunch and dinner
however after your last bite at the
dinner things start to change
your body goes low on carb and stops
storing fat your circadian clock
dramatically increases the fat burning
process and also activates the repair
and Rejuvenation mode
cells and DNA that were damaged during
the day get repaired the next day the
entire process repeats but now let us
imagine you delay your last meal and eat
quite late at night as you can see from
the graph the fat storing process gets
activated again when it shouldn't be and
the fat burning and repair process gets
deactivated when it should actually be
active for most people today the eating
period is 15 hours or more not just that
the eating period during the weekends is
different from the weekdays this creates
a jet lag effect for your digestive
organs you probably know how jet lag
ruins your sleep right for example if
you travel from Brazil at 8am to Japan
and the flight lasts let's say 12 hours
then by the time you land in Japan it
will still be 8 AM because Japan is 12
hours ahead of Brazil so as you leave
the plane your brain is expecting to
find a dark environment to go to sleep
but instead finds a very bright sky
a similar thing happens to your
digestive organs when you eat at random
times
during weekdays your body feels like
you're in Brazil and during the weekend
it feels like you've traveled to Japan
for a vacation
by respecting your circadian rhythm you
can avoid eating disorders and diseases
the author supports a fasting cycle that
can last from 12 to 16 hours with an
eating window of 8 to 12 hours this type
of eating is also known as intermittent
fasting you've probably heard of it I
personally have been doing intermittent
fasting for more than five years I
started it as a way to lose weight and
it worked quite well for my weight loss
before intermittent fasting I remember I
was eating quite healthy counting my
calories and I was exercising regularly
every week but for some reason weight
loss was very very
slow
and after some time I completely stopped
losing weight and stayed at the same
weight for a long time
that is when I tried intermittent
fasting and things changed drastically
even after losing weight I didn't stop
because I quite liked how I felt I
currently have 18 hours of fasting and
six hours of eating window but when I
started I could only fast for 12 hours
Max and then increased it slowly to 18
hours
these days I only eat from 2PM until 8
pm
now I can already see comments saying
that breakfast is the most important
meal of the day and you shouldn't skip
it or you shouldn't fast that long first
of all this is what best fits my
schedule second when we used to live in
caves we probably didn't eat breakfasts
in fact early humans probably stayed
hungry for several days because food
wasn't readily available they hunted and
ate and until their next hunt they
stayed hungry so I think we are
biologically more prone to fasting
rather than eating breakfast snacks and
multiple other meals for 15 hours
the author says that a cycle of a
15-hour eating window is terrible for
your health as terrible as a junk food
diet let me repeat a 15-hour eating
window is worse than a junk food diet
now when talking about nutrition and the
eating cycle we can't ignore the
sleeping cycle because they are
connected after all when your eyes stay
open your mouth also stays open
if you have stayed awake until late at
night and found yourself in front of the
fridge then you know what I mean right
this brings me to the second lesson
which is about the sleep cycles our
sleep cycle is so hardwired into our
brain that even if I take you to another
planet lock you in a room turn all the
lights off and remove the lock from the
room you will still go to sleep
according to your sleep cycle we are so
accustomed to the 24-hour day cycle that
if you somehow traveled to another
planet that has a different amount of
hours than 24 it would be very difficult
to survive now let us look at how sleep
happens normally your eyes have a blue
light sensing sensor called melanopsin
these sensors are hardwired into your
brain into your master circadian clock
melanopsin has very interesting
characteristics bright light such as
daylight activates it and sends signals
to your brain saying that it's time to
be alert and active on the other hand
orange light such as Candlelight or
Moonlight doesn't activate melanopsins
so they send the opposite signal to the
brain saying that it is time to sleep as
a result your brain starts increasing
melatonin drops your body temperature
and prepares you for bed
you might ask why is this information
about melanopsin so important here's why
we spend 90 percent of our time inside
either in a classroom in an office or at
home this means you don't get the bright
light that you need to activate the
melanopsin to reset the circadian clock
and make you active for the day on the
other hand when it is evening you sit in
front of a computer or TV which has very
bright blue light and melanopsins get
activated so in the morning when it
should get activated and prepare you to
be active for the day it doesn't because
you sit in a closed environment and
don't get the necessary light and in the
evening it gets activated when it
shouldn't be activated you keep sending
wrong signals to your brain and start
living in this confusing world when it
is daytime your brain thinks that it is
nighttime and when it is night time your
brain thinks that it is daytime no
wonder you feel sleepy and have no
energy during the day no wonder you
can't fall asleep in the evening no
wonder you feel tired all all day long
no wonder you wake up feeling exhausted
so how can you fix this and reset your
circadian clock correctly here are nine
tips one take a walk outside in the
morning five minutes is enough to set
your clock correctly two position your
desk as close as possible to a window
that allows the light to get in do the
same for your employees if you own a
company they'll feel better at work if
they're near daylight even Architects
have been taking this into consideration
when designing buildings and houses you
don't have to stand in the daylight all
day but getting at least two hours of
daylight exposure is essential for your
health
three don't use screens or glasses with
a blue light filter during the day
4. avoid all screens after 6 PM but if
you absolutely must use them set them
not to emit blue light most modern
smartphones and computers have this
function five you've probably noticed
cool weather is more comfortable for
sleeping than hot temperatures make sure
your bedroom's temperature is not too
hot
six to fall asleep your body temperature
needs to drop and a hot shower before
bed helps
7. make sure you're hydrated throughout
the day if feel dehydrated during the
night keep a glass of water near you
this way you won't have to walk to the
kitchen and end up fully awake also
don't drink any coffee after midday the
effects of caffeine can stay with you
for up to 10 hours so the coffee you
drink in the afternoon and in the
evening will certainly disturb your
sleep
eight you should stop eating altogether
at least two to three hours before
sleeping including alcoholic drinks and
snacks
9. if you can exercise in the morning
under the sunlight
lesson number three exercise
it's not a secret that we should
exercise to be healthy but this book has
answered many of the questions I used to
have about exercising
what time of the day is the best time to
exercise should I do heavy lifting in
the morning or afternoon how often is
enough what kind of exercise should I do
Etc
the good news is that we don't need to
exercise several hours a day to be
healthy according to the author's
studies just 30 minutes a day for five
days a week is enough to make a
difference
the best times of the day to exercise
are in the morning and in the late
afternoon between 3 P.M and 7 PM while
mornings are great for aerobic and
stretching exercises late afternoons are
the ideal time for strength training
because your body will be at its peak of
preparation for heavy work this way you
can avoid injuries and have a better
recovery if you decide to exercise
before breakfast make sure you don't
engage in strenuous or physically
demanding exercise it's okay to walk or
cycle before breakfast but not lifting
heavy weights for example finally in
case your schedule doesn't allow you to
do your exercise at once then divide it
into two or three segments of 10 to 15
minutes per day but avoid exercising in
the evening because it will ruin your
sleep
this was the last lesson here's the
summary of what we talked about in this
video number one as you saw from the
mouse experiment eating on a limited
window will not just help you to lose
weight it will also help you to stay
healthy before you apply this please
talk to your doctor this is not medical
advice and I'm not a doctor I'm just a
random girl who makes videos on the
internet
number two we talked about melanopsin
and how it sends confusing signals
because of the way we are living these
days make sure to follow those nine tips
to reset your circadian clock correctly
finally number three we discussed how
much you should exercise and what time
of the day is the best depending on the
type of exercise you do
now if you've clicked this video and
watched so far then I assume you are a
type of person who wants to improve his
or her health the majority of people
will not watch such videos if you would
like to learn more about this topic then
I have two more videos for you these are
the two videos that I personally force
my relatives and friends to sit down and
watch because they are so important the
one on the left is about sleep based on
the book called why we sleep and the one
on the right is about meditation based
on the book called Power of Now if
you've already seen them then make sure
you subscribe and turn on all
notifications so that you don't miss
future videos if you don't turn on all
notifications then YouTube will not
notify you every time when a new video
is uploaded thanks for watching
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