{"id":10126,"date":"2024-04-09T19:36:23","date_gmt":"2024-04-09T12:36:23","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10126"},"modified":"2024-04-09T19:36:23","modified_gmt":"2024-04-09T12:36:23","slug":"circadian-rhythms-and-our-health-and-weight","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10126","title":{"rendered":"Circadian Rhythms and Our Health and Weight\u00a0"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Given the power of chronotherapy\u2014how the same dose of the same drugs taken at a different time of day can have such different effects\u2014it\u2019s no surprise that chronoprevention approaches, like meal timing, can also make a difference.<\/p>\n<p>The 2017 Nobel Prize in Medicine was <a href=\"https:\/\/www.cell.com\/cell\/abstract\/S0092-8674(17)31379-X\">awarded<\/a> for \u201celucidating molecular mechanisms of the circadian clock,\u201d our internal clock. For billions of years, life on Earth <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29747703\" target=\"_blank\" rel=\"noopener\">evolved<\/a> to a 24-hour cycle of light and dark, so it\u2019s no surprise our bodies are finely tuned to that pattern. But, even when we\u2019re in total darkness without any external time cues, our body <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20228939\" target=\"_blank\" rel=\"noopener\">continues<\/a> to cycle in about a 24-hour circadian rhythm. You can even <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29861661\" target=\"_blank\" rel=\"noopener\">take<\/a> tissue biopsies from people and show the cells continue to cycle outside the body in a petri dish. Nearly every tissue and organ in our body <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23899596\" target=\"_blank\" rel=\"noopener\">has<\/a> its internal clock.<\/p>\n<p>An intricate system of intrinsic clocks <a href=\"https:\/\/www.cell.com\/fulltext\/S0092-8674(08)01067-2\" target=\"_blank\" rel=\"noopener\">drives<\/a> not only some of our behavioral patterns, such as eating, fasting, sleeping, and wakefulness, but it also <a href=\"https:\/\/www.researchgate.net\/publication\/5825078_Live_to_the_rhythm_slave_to_the_rhythm\" target=\"_blank\" rel=\"noopener\">drives<\/a> our internal physiology\u2014our \u201cbody temperature, blood pressure, hormone production, digestion, and immune activity.\u201d Most of the genes in our body \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27885007\" target=\"_blank\" rel=\"noopener\">exhibit<\/a> daily fluctuations in expression levels, making the circadian expression rhythms the largest known regulatory network in normal physiology,\u201d the biggest regulatory system in our body. This cycling is thought to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26598903\" target=\"_blank\" rel=\"noopener\">allow<\/a> for a level of \u201c\u2018predictability\u2019 and \u2018functional division of labor\u2019\u201d so that each of our body processes can run at the best time. At night while we\u2019re sleeping, a whole array of internal housekeeping activities can be switched on, for example, and as dawn approaches, our body can shift back into activity mode.<\/p>\n<p>Anyone who\u2019s ever had jet lag knows what <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17398311\" target=\"_blank\" rel=\"noopener\">throwing<\/a> off our cycle by even just a few hours can do, but now we know our circadian rhythms can be the difference between life and death. A study of more than 14,000 self-poisonings<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23179303\" target=\"_blank\" rel=\"noopener\"> found<\/a> that those who tried committing suicide in the morning were more than twice as likely to die than those who ingested the same dose in the evening. In the same vein, properly timed chemotherapy <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27066876\" target=\"_blank\" rel=\"noopener\">can<\/a> not only end up being five times less toxic but also twice as effective against cancer. The same drugs, at the same dose, but with different effects depending on the time they\u2019re given. Our body absorbs, distributes, metabolizes, and eliminates what we ingest differently, depending on when it is during the 24-hour cycle, as you can see below and at 2:19 in my video <a href=\"http:\/\/nutritionfacts.org\/video\/chronobiology-how-circadian-rhythms-can-control-your-health-and-weight\" target=\"_blank\" rel=\"noopener\"><strong>Chronobiology: How Circadian Rhythms Can Control Your Health and Weight<\/strong><\/a>.\u00a0<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-103527\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/2-19.jpg\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/2-19.jpg 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/2-19-960x540.jpg 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/2-19-1024x576.jpg 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/2-19-768x432.jpg 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/2-19-1536x864.jpg 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/2-19-480x270.jpg 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/2-19-1200x675.jpg 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/2-19-720x405.jpg 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/2-19-540x304.jpg 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p>We\u2019re just beginning to figure out the optimal timing for different medications. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22393554\" target=\"_blank\" rel=\"noopener\">Randomize<\/a> people suffering from hypertension into taking their blood pressure pills at bedtime instead of in the morning, and not only does the bedtime group achieve better blood pressure control and suffer fewer heart attacks and strokes, but they cut their risk of death in half. (Yet, most physicians and pharmacists <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20854139\" target=\"_blank\" rel=\"noopener\">tell<\/a> patients to take them in the morning, potentially doubling their risk of death.) If chronotherapy\u2014the optimal timing of drugs\u2014can have such an impact, maybe it should come as no surprise that chronoprevention\u2014the scheduling of lifestyle interventions like mealtimes\u2014<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1043661817306540\" target=\"_blank\" rel=\"noopener\">can<\/a> also make a difference.<\/p>\n<p>In the official Academy of Nutrition and Dietetics position paper on effective treatments for obesity, importance is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26718656\" target=\"_blank\" rel=\"noopener\">placed<\/a> not only on the quantity but also on the timing of caloric intake. \u201cPotentially consuming more energy [calories] earlier in the day, rather than later in the day, can assist with weight management.\u201d Some have gone further and even <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20567242\" target=\"_blank\" rel=\"noopener\">characterized<\/a> obesity as a \u201cchronobiological illness.\u201d What evidence do we have to back up these kinds of claims?<\/p>\n<p>Well, the \u201ctiming of energy [caloric] and nutrient intake has <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22190135\" target=\"_blank\" rel=\"noopener\">shifted<\/a> slightly over time, with a greater proportion of intake later in the day,\u201d raising the question about a possible role in the rise of obesity. Middle-aged men and women who <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18079134\" target=\"_blank\" rel=\"noopener\">eat<\/a> a greater share of daily calories in the morning do seem to gain less weight over time, and a study <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23357955\" target=\"_blank\" rel=\"noopener\">entitled<\/a> \u201cTiming of Food Intake Predicts Weight Loss Effectiveness\u201d found that dieters eating their main meal earlier in the day seemed to steadily lose more weight than those eating their main meal later, as you can see in the graph below and at 4:12 in my <a href=\"https:\/\/nutritionfacts.org\/video\/chronobiology-how-circadian-rhythms-can-control-your-health-and-weight\/\" target=\"_blank\" rel=\"noopener\"><strong>video<\/strong><\/a>.\u00a0<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-103530\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/4-19.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/4-19.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/4-19-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/4-19-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/4-19-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/4-19-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/4-19-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/4-19-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/4-19-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2024\/04\/4-19-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p>The obvious explanation for these findings would just be that those who eat later also tend to eat more. And, indeed, there <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14704301\" target=\"_blank\" rel=\"noopener\">does<\/a> seem to be a relationship between when people eat most of their calories and how many calories they end up eating over the entire day, with those eating a greater proportion in the morning eating less overall. Maybe later eaters are <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18517093\" target=\"_blank\" rel=\"noopener\">overeating<\/a> junk on the couch watching primetime TV? A tendency has been found for night owls to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21527892\" target=\"_blank\" rel=\"noopener\">consume<\/a> more fast food and soda, and fewer fruits and vegetables. In the field of social psychology, there <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0950329316301343?via%3Dihub\" target=\"_blank\" rel=\"noopener\">is<\/a> a controversial concept called \u201cego depletion,\u201d where self-control is viewed as a limited resource, like a muscle that can become fatigued from overuse. As the day wears on, the ability to resist unhealthy food choices may decline, leaving one vulnerable to temptation. So, is it just a matter of later eating leading to greater eating?<\/p>\n<p>In the study I mentioned above where earlier eaters steadily <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23357955\" target=\"_blank\" rel=\"noopener\">lost<\/a> more weight, to the researchers\u2019 surprise, the early eaters ate as much as the late eaters, despite the difference in weight-loss magnitude. By the end of the 20-week study, the early eaters ended up about five pounds lighter than the late eaters, even though the two groups ate the same amount of food. There didn\u2019t seem to be any difference in physical activity between the two groups either. Could it be that just the timing itself of caloric intake matters? Scientists decided to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23357955\" target=\"_blank\" rel=\"noopener\">put<\/a> it to the test, which we\u2019ll cover next.<\/p>\n<p>Wasn\u2019t that chemo data wild?<\/p>\n<p>If you are on blood pressure medications, please share this video with your physician and ask if your timing is optimized.<\/p>\n<p>We kicked off this chronobiology series by looking into the importance of breakfast when it comes to weight loss. In case you missed those videos, see <a href=\"https:\/\/nutritionfacts.org\/video\/friday-favorites-is-breakfast-the-most-important-meal-for-weight-loss-or-should-it-be-skipped\/\" target=\"_blank\" rel=\"noopener\"><strong>Friday Favorites: Is Breakfast the Most Important Meal for Weight Loss, or Should It Be Skipped?<\/strong><\/a>.<\/p>\n<p>For more on this topic, check out the related posts below.<\/p>\n<p><span class=\"et_social_bottom_trigger\"\/>  <\/div>\n<p><script>\n            !function(f,b,e,v,n,t,s)\n            {if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n                n.callMethod.apply(n,arguments):n.queue.push(arguments)};\n            if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\n            n.queue=[];t=b.createElement(e);t.async=!0;\n            t.src=v;s=b.getElementsByTagName(e)[0];\n            s.parentNode.insertBefore(t,s)}(window, document,'script',\n                'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n            fbq('init', '1582627921973608');\n            fbq('track', 'PageView');\n        <\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Given the power of chronotherapy\u2014how the same dose of the same drugs taken at a different time of day can have such different effects\u2014it\u2019s no surprise that chronoprevention approaches, like meal timing, can also make a difference. The 2017 Nobel Prize in Medicine was awarded for \u201celucidating molecular mechanisms of the circadian clock,\u201d our internal &hellip;<\/p>\n","protected":false},"author":3,"featured_media":10127,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-10126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10126","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10126"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10126\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/10127"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10126"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10126"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}