Jumping rope takes rhythm,
you may think some got it
00:00:01.50\00:00:03.80
and some don't but
that's not entirely true.
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I've got rhythm and you do
too, it's what we were made for.
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You've got rhythm, we're talking
about physiological rhythm
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the beating of the heart,
the cadence of your breath,
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rhythm of walking and running,
day and night, women having
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monthly cycles,
digestion is even rhythmic,
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yeah, you've got rhythm.
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We're not necessarily
referring how you move to music
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or the beat of two jump
ropes going on at the same time,
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or if you play an instrument
even though that's great to have
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But our body has clocks
that keep time, Cellular rhythm,
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and it's how they conduct
their functions instinct with
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one another, that's
what's is important.
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The problem is we can
get out of sync with nature
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with each other, and with the
organization's that we work for
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but what is even more dangerous
is when we get out of rhythm
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with ourselves, this
is our topic for today.
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It has multiple elements of
rhythm, it's all about rhythm.
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Our body has a central
body clock which is in our brain
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in our hypothalamus and it
has also peripheral body clocks
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in each cell of our body.
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So, our system
is based on clocks.
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Well, it's really interesting
because our bodies actually have
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a circadian rhythm and
so what that means is that
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our bodies do best when
we have regular structure
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and it knows what to expect.
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And that circadian rhythm
gets set by the body's master
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clock which is in the
hypothalamus and it's largely
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responsive and the
reason that that takes place
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is in response to light.
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Now the central clock in the
brain is entrained by the light
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and darkness cycle, day
and night, when do you turn off
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your lights, when do you
wake up? When are you exposed to
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sunshine? Those are the most
important factors in training
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your central clock.
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When the retina in our
cells or in our eyes gets
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stimulated by light,
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there are cells in the
retina that are specifically
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sensitive to that Blue
Light and that in turn then will
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send a signal to a part of the
brain, called the hypothalamus
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and that sets what we call the
circadian rhythm or the body's
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clock for the day.
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So we have a master clock in
our brain that is set by light
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got it, our cells below our neck
also have clocks and they are
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set differently as
we are going to see.
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Some of our doctors
refer to them as central and
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peripheral clocks and these
clocks are what make up our
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circadian rhythm. The master
central clock gets wound up by
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and gets set with
light and dark cycles.
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It makes me realize that we
were designed with this connect
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with nature, specifically
the sun that it is ninety three
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millionish miles away.
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We kind of think of ourselves
as autonomous from nature
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but in actuality, nature
influences us physiologically
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and mentally.
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If we try to live autonomously,
it obviously doesn't work
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so well and even when we
kind of our own circadian rhythm
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by being up all night...Like
maybe we're a shift worker
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or we have to be up all
night and we're using artificial
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light and then we go and we
try to use blackout curtains
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to sleep during the day.
We're fighting our natural
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tendencies and even
there studies have shown that
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it really does stress
people significantly and their
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mental health issues go
up even if they're trying to
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live as best they
can to counteract that.
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The best way to reduce
chronic inflammation is to have
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a regular cycle.
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There is something to be said
about the regularity of this
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sleep pattern as well so
are they staying up until two
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in the morning one night
and then they are trying to go
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to bed at nine the next night
you know just the irregularity
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the body likes to work
on rhythms and our hormones
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and all of those things
are set up in rhythms and so
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if we aren't regular with
our rhythms and with our sleep
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as one of the big rhythms,
then it just becomes more
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complicated as well.
Hormones are definitely
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circadian, you know we talked
about Testosterone a little bit
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earlier. Testosterone is very
circadian in men for example
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the testosterone level
is higher in the morning
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and it wanes as we go throughout
the day and it's at its lowest
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by mid-afternoon.
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And when we are not in a
routine, the hormone levels
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can get all out of whack.
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Based on what it gets used to
it will actually start secreting
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different hormones for
example like cortisol and when
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the cortisol starts
peaking in the morning,
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then that tells your
body, hey, you know it's time
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to be alert and awake
and to get going for the day.
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And that's actually a good
thing, now, on the other hand
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the body also starts knowing
like based on when it gets
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dark and just the regularity
if you schedule like okay,
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it's time to start
secreting more melatonin which
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will prepare you to fall asleep
and get a good night's rest.
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And then there's so...
I mean those are just two
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simple examples, there
are so many different hormones
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that the body needs to
know what time do I secrete
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that so that my body can
function properly and if you
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do that regularly, then
your body can be running like
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a well-oiled machine.
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I told you, you got rhythm,
even down to the hormonal level.
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How important is it to live
in harmony with this rhythm?
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Well, it's actually
very important, one simple
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example is a study they
did at Harvard where they took
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ten people and they started
shifting and messing with their
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circadian rhythm and what
they found was that those people
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actually lost the ability
to regulate their blood sugar
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properly and entered
into a pre-diabetic state.
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And it also really messed
up their levels of leptin which
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is actually a hormone that
secreted and tells your body
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okay, you're full you don't
need to eat more and so they
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lost that ability to regulate
their appetite properly.
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So, the central and the
peripheral clocks need to be
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synchronized. Now what
happens? why do we even care?
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Why do they need
to be synchronized?
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A good example is in shift
workers, where both of these
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clocks are just uncoupled
and they have a high risk
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of developing cardiovascular
disease, they have a higher
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risk of developing obesity
and also type II Diabetes.
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In a home that I grew up in,
there was a clock that sat on
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the mantel above the fireplace.
I remember my dad taking
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a special key and winding it
up periodically so it would keep
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accurate time. The special
key that keeps the master clock
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in our brain wound up
his day and night like you.
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But the body clocks below
the neck are peripheral clocks
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are set by when we eat.
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When we east we set trillions
of cellular circadian clocks
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in the body, when we eat
and sleep irregularly, we get
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totally out of rhythm.
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Sleep the same time,
wake up the same time.
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The cycle is
important as how we eat because
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the way we eat and the
times we eat actually matter
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in regards to the pattern.
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Research has shown that
being consistent with the times
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when we eat the
meals is really important.
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There's quite a few perspective
studies looking at eating
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our meals
regularly verses irregularly.
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And those people who don't
have and consistent times for
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their meals and just
eat at erratic times,
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they have about a 50% bigger
chance of developing obesity
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and metabolic syndrome type
II Diabetes compared with those
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who eat their meals at regular
times. When we say regular
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we mean consistent times,
that means you eat for example
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breakfast around 7:30, but if
it's 7:25 or 7:40 that's still
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fine, that's still
one consistent time.
00:09:07.31\00:09:10.35
We don't mean having
meals every two or three hours
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or something. We mean having
consistent times for your meals.
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Well, ideally if you can have
a regular time for breakfast,
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lunch, and then if you
are going to eat a third meal,
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dinner, within an hour or so,
that's the idea that if you're
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eating at regular times,
sleeping at regular times,
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and your body gets all out
of whack and it gets actually
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overly stressed and it
can't function properly.
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It's not just what
we eat but when we eat.
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What if we ate food more
on the time than on the urge
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because it is available
or being offered to me,
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or I just happen
to be driving by?
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It would probably
radically change our health
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our weight and our
relationship with food.
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Even our GI system, even
though it's not the master clock
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it actually even has
its own circadian rhythm,
00:10:04.10\00:10:06.67
every one of our organs actually
has its own circadian rhythm
00:10:06.70\00:10:11.44
and so that's why it's so
important when we think about
00:10:11.47\00:10:13.81
meal times. Our bodies
are expecting certain things
00:10:13.84\00:10:17.05
at certain times and when
we cooperate with that and
00:10:17.08\00:10:20.25
we actually train it the right
way, then we're going to have
00:10:20.28\00:10:23.32
the most efficient ability
to digest things properly
00:10:23.35\00:10:27.02
and to function well overall.
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One of the earliest
studies in Chrono nutrition
00:10:30.19\00:10:33.90
around 15 years ago, found
that mice fed a high-fat diet
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during the day when they
would normally sleep gained
00:10:38.50\00:10:41.90
significantly more weight than
mice fed the same high-fat diet
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during the night when
they would normally be awake.
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This has been found
true in humans as well.
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A recent small study took
16 participants who were in the
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overweight or obese range, they
found that eating four hours
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later for all the meals
had profound effects on hunger,
00:11:01.19\00:11:05.56
and on the appetite-regulating
hormones Leptin and Ghrelin
00:11:05.59\00:11:09.50
Which influences our drive
to eat. Leptin signals I'm full,
00:11:09.53\00:11:14.70
not interested,
don't want anymore.
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Leptin was the one that
decreased about 24 hours
00:11:16.57\00:11:20.64
when they were late
eating compared to early eating.
00:11:20.68\00:11:23.58
In other words, eating
late made the participants
00:11:23.61\00:11:27.38
more hungry and less likely
to feel full for 24 hours.
00:11:27.42\00:11:32.35
They also found that
when participants ate later
00:11:32.39\00:11:36.12
they burned fewer calories, saw
biological changes that promote
00:11:36.16\00:11:40.10
fat growth not fat loss.
And like Dr. Callovian shared
00:11:40.13\00:11:44.27
earlier, studies show that
eating during the nighttime
00:11:44.30\00:11:48.57
like many shift workers
do, can increase blood glucose
00:11:48.60\00:11:52.77
levels. Next, Dr.
Callovian applies the concept of
00:11:52.81\00:11:57.31
Chrono nutrition to
helping with jet-lag.
00:11:57.35\00:12:00.42
Chrono nutrition is an
emerging area of research
00:12:00.45\00:12:05.15
trying to help us synchronize
the body clocks, the central
00:12:05.19\00:12:09.92
and the peripheral body
clocks and what goes into it.
00:12:09.96\00:12:13.66
Intermittent fasting, the
right timing of the meals,
00:12:13.70\00:12:17.77
and the right frequency,
no snacking, and eating only
00:12:17.80\00:12:22.10
two to three meals a
day is a big part of it.
00:12:22.17\00:12:25.97
So, what can you do to
synchronize the body clock?
00:12:26.04\00:12:29.81
One of the most important
ways is intermittent fasting
00:12:29.84\00:12:34.12
and the right
timing of your foods.
00:12:34.15\00:12:38.22
So, a simple example
would be when you're for example
00:12:38.25\00:12:42.76
traveling and you're changing
time zones, can you do something
00:12:42.79\00:12:46.66
to make it easier on your
body? Absolutely, for example,
00:12:46.70\00:12:50.67
you take a flight to Europe
and Europe is six hours ahead
00:12:50.70\00:12:56.87
and you are
leaving in the evening.
00:12:56.91\00:13:00.21
The most important thing
is to realize what the time
00:13:00.24\00:13:05.48
in Europe is when you
are leaving and you know
00:13:05.51\00:13:08.92
that when you are leaving
in the evening it's already
00:13:08.95\00:13:12.75
early in the morning when
you are supposed to be sleeping
00:13:12.79\00:13:16.36
so you shouldn't eat
anything when you are leaving
00:13:16.39\00:13:21.06
no matter what they are
serving on the airplane.
00:13:21.10\00:13:23.53
You shouldn't be eating
anything to make it easier
00:13:23.57\00:13:26.07
on your body and when you
arrive in Europe, which will be
00:13:26.10\00:13:29.17
probably in the
morning or just before noon,
00:13:29.20\00:13:34.21
you should really
eating a lot on the good stuff
00:13:34.24\00:13:40.42
to tell your body good morning,
it's time to start working
00:13:40.45\00:13:45.39
and then stop eating in
the early afternoon again.
00:13:45.42\00:13:50.13
And that way your
body will adjust quicker,
00:13:50.16\00:13:53.83
and that's just
example when you're traveling.
00:13:53.86\00:13:57.07
But this is important on
a daily basis for all of us.
00:13:57.10\00:14:00.60
How do we synchronize
the clocks on a daily basis?
00:14:00.64\00:14:04.07
Breakfast is the most important
meal of the day because that's
00:14:04.11\00:14:10.01
the jump start of your
metabolism, it tells your body
00:14:10.05\00:14:13.92
it's day, it's
time to start working...
00:14:13.95\00:14:16.62
Research shows that
when people eat breakfast,
00:14:16.65\00:14:21.02
they burn more calories
during their physical activity.
00:14:21.06\00:14:25.83
So, it really changes your
metabolism for the whole day
00:14:25.86\00:14:31.07
so breakfast is the most
important meal of the day.
00:14:31.10\00:14:34.57
And on the other hand, dinner
should be the lightest meal
00:14:34.60\00:14:39.24
of the day and if you can skip
dinner, you get extra points.
00:14:39.27\00:14:42.98
Because our ancestors got it
right, eat breakfast like a king
00:14:43.01\00:14:48.58
lunch like a prince,
and dinner like a pauper
00:14:48.62\00:14:51.49
because dinner tends
to disrupt the body clock.
00:14:51.52\00:14:55.72
It tends to override all
of the metabolic effects,
00:14:55.76\00:15:00.33
it tends to contribute
to depositing more fat.
00:15:00.36\00:15:04.33
It's been shown that if you
eat the same amount of energy
00:15:04.37\00:15:08.50
as breakfast, lunch,
and dinner, you will deposit
00:15:08.54\00:15:12.57
most fat after dinner.
00:15:12.61\00:15:14.24
After the same energy you
consumed, so the timing of the
00:15:14.28\00:15:19.35
meals is really
really important.
00:15:19.38\00:15:21.22
When we look at the
length of night-fast in the
00:15:21.25\00:15:26.99
Adventist Health Study
too, we found out that having at
00:15:27.02\00:15:31.13
least 18 hours of
night-fast was most beneficial
00:15:31.16\00:15:35.43
which gives us two meals
apart eating two meal a day
00:15:35.46\00:15:41.64
about five to six hours apart.
00:15:41.67\00:15:44.81
So that sounds
like the best plan.
00:15:44.84\00:15:49.28
It's really important that
we do and intermittent fast for
00:15:49.31\00:15:55.28
ideally about five hours between
meals and that gives the body a
00:15:55.32\00:16:01.89
chance to actually get
into a detoxification mode.
00:16:01.92\00:16:07.83
If we are constantly eating
snacks every two the three hours
00:16:07.86\00:16:11.47
the body's never
able to properly detoxify.
00:16:11.50\00:16:13.87
So, basically having no
calories between meals obviously
00:16:13.90\00:16:19.27
decreases your caloric intake
right? that helps your body
00:16:19.31\00:16:23.04
get better at burning fat
from you access fat tissue.
00:16:23.08\00:16:27.05
Okay, then you have at
least 12 hours of no food
00:16:27.08\00:16:30.05
from the end of supper
or the evening meal to the
00:16:30.09\00:16:33.82
beginning of breakfast and some
people do better going longer
00:16:33.86\00:16:37.23
than that and occasionally
doing an extended one-day
00:16:37.26\00:16:40.50
or two two-day water
fast can be very beneficial.
00:16:40.53\00:16:44.37
But most patients prefer
going to a breakfast/lunch
00:16:44.40\00:16:48.47
program so that they're
not having any evening meals
00:16:48.50\00:16:51.71
so now they go to an
18-plus hour overnight fast
00:16:51.74\00:16:55.88
so that the body's burning fat
on a daily basis at a heightened
00:16:55.91\00:17:00.48
level and that for many people
gets them where they need to be.
00:17:00.52\00:17:04.42
And that's where two
meals a day come into practice
00:17:04.45\00:17:08.26
the intermittent fasting on
a daily basis. How you eat your
00:17:08.29\00:17:12.03
meals is also important.
00:17:12.06\00:17:13.70
Do you eat only a few times
a day? Let's say two or three
00:17:13.73\00:17:19.13
times a day? Or do you snack?
If you snack you disrupt your
00:17:19.17\00:17:25.14
body clock again. It's been
shown that if you eat the same
00:17:25.17\00:17:30.28
meal in one sitting, and compare
it to eating the same meal
00:17:30.31\00:17:34.88
in six small meals during the
day, the thermic effect of food
00:17:34.92\00:17:39.35
the amount of energy that's
released in the form of heat
00:17:39.39\00:17:42.89
after the meal will be
bigger after the big meal.
00:17:42.92\00:17:46.29
So for your weight management
it's really better to eat
00:17:46.33\00:17:50.00
fewer times a day and
the research has shown that
00:17:50.03\00:17:54.87
two meals a day are
actually even better than three.
00:17:54.90\00:17:58.11
I studied this subject at
Loma Linda University analyzing
00:17:58.14\00:18:03.21
the data for more than
50,000 people from the study and
00:18:03.24\00:18:07.82
looking at how many times people
we're eating and how they were
00:18:07.85\00:18:13.09
changing their body weight
over the follow-up of more than
00:18:13.12\00:18:17.56
seven years. And what we found
out was really fascinating.
00:18:17.59\00:18:21.36
We found a linear relationship
between the number of meals
00:18:21.40\00:18:25.67
and how people
were gaining weight.
00:18:25.70\00:18:27.84
So, when we put three meals
a day as our reference group
00:18:27.87\00:18:32.61
snacking that means eating
four, five, or six meals a day.
00:18:32.64\00:18:38.15
It was just like increasing
their risk of gaining weight
00:18:38.18\00:18:41.45
over time. In contrast
to eating two meals a day
00:18:41.48\00:18:46.09
where people who are eating
two meals a day were better off
00:18:46.12\00:18:50.56
than people
eating three meals a day.
00:18:50.59\00:18:52.59
This study was not the only
one, there's also other studies
00:18:52.63\00:18:56.83
showing that two meals a
day are actually better for
00:18:56.87\00:19:00.34
weight management and metabolism
compared with three meals a day.
00:19:00.37\00:19:04.27
So if you can do it, by
all means just skip dinner
00:19:04.31\00:19:07.58
and that's your intermittent
fasting on a daily basis.
00:19:07.61\00:19:11.35
And also people who were eating
breakfast were protected against
00:19:11.38\00:19:15.58
weight gain compared
with people who were skipping
00:19:15.62\00:19:19.09
breakfast and people who ate
breakfast as their largest meal
00:19:19.12\00:19:24.19
they were protected against
weight gain even more than those
00:19:24.23\00:19:28.96
who ate their largest
meal as lunch or dinner.
00:19:29.00\00:19:32.73
Now the peripheral
clocks in each organ of our body
00:19:32.77\00:19:37.47
needs to be synchronized
with the central clock and
00:19:37.51\00:19:41.94
that happens
through nutrition clues.
00:19:41.98\00:19:45.65
That happens through
cycles of eating and fasting
00:19:45.68\00:19:49.78
When do you eat? When do you
start eating? when do you finish
00:19:49.82\00:19:54.62
eating during the day? And
also through the composition
00:19:54.66\00:19:58.99
of the diet. What do you
eat? High-fat diet for example
00:19:59.03\00:20:03.67
desynchronizes
both of the clocks.
00:20:03.70\00:20:08.00
While a plant-based diet
will help synchronize them.
00:20:08.04\00:20:12.54
But also, it comes down to
the composition of the meals
00:20:12.57\00:20:18.11
high-fat meals tend to disrupt
the body clock and delayed
00:20:18.15\00:20:24.55
the expression of clogged genes,
there is clock genes in each
00:20:24.59\00:20:28.59
cell of our body and as
the name of the gene suggests
00:20:28.62\00:20:34.23
these are important for
the synchronization of the
00:20:34.26\00:20:37.27
peripheral clock
and the central clock.
00:20:37.30\00:20:39.73
If we eat a high-fatty meal,
the expression of the clogged
00:20:39.77\00:20:46.44
genes will be delayed and
that also happens for example
00:20:46.47\00:20:50.85
if you wake up and don't eat
your breakfast for a long time
00:20:50.88\00:20:54.52
until noon let's say. Some
people do intermittent fasting
00:20:54.55\00:20:57.99
in this way, they don't
eat breakfast, they eat lunch
00:20:58.02\00:21:01.32
and they eat dinner.
00:21:01.36\00:21:02.69
But guess what? That also
delays the expression of the
00:21:02.72\00:21:06.96
clogged genes. So it's
not ideal for the clogged gene
00:21:07.00\00:21:10.83
expression and the
synchronization of the
00:21:10.87\00:21:13.27
body clock. More
powerful is to start eating your
00:21:13.30\00:21:16.47
breakfast, eat only two or
three meals a day and be done
00:21:16.50\00:21:21.68
in the early afternoon.
00:21:21.71\00:21:23.04
It matters as far as when we
exercise, we know that if you
00:21:23.08\00:21:26.78
exercise in the
morning your cortisol goes up
00:21:26.82\00:21:28.28
you also affect the
metabolism, you affect mood,
00:21:28.35\00:21:31.32
you affect everything.
Exercise is not just exercise,
00:21:31.35\00:21:33.96
it's the best
mood-altering drug out there.
00:21:33.99\00:21:37.46
It's the best
sleep-inducing. drug out there,
00:21:37.49\00:21:40.73
it's the best metabolic
stimulant especially if its
00:21:40.76\00:21:45.50
done early. Your sleep
patterns are programmed in you,
00:21:45.53\00:21:49.00
you can fight it but it's
going to affect you long term.
00:21:49.04\00:21:51.67
You might not even feel
tired because we have coffee,
00:21:51.71\00:21:54.34
you know we medicate ourselves
and at night you knock yourself
00:21:54.38\00:21:58.21
out with alcohol which might
knock you out but you're not
00:21:58.25\00:22:00.95
going to get into a deep sleep.
00:22:00.98\00:22:02.75
But your pattern is your
pattern, your biology is your
00:22:02.78\00:22:05.89
biology, the parts that
you don't need to fight,
00:22:05.92\00:22:08.19
so it's almost like that
serenity prayer, you know.
00:22:08.22\00:22:11.29
God give me the wisdom
so... where you can't change it,
00:22:11.33\00:22:16.06
don't. Where you can't
defect it know it, live by it.
00:22:16.10\00:22:19.67
But where you can, then you
alter it, fix it, change it.
00:22:19.70\00:22:23.57
And there a lot of things
that you can't, you're circadian
00:22:23.61\00:22:26.74
clock is
important, let's live by that.
00:22:26.78\00:22:30.18
You know, I hope after listening
to today's episode, you're more
00:22:30.21\00:22:34.78
willing to take on the
battle the battle against habits
00:22:34.82\00:22:38.92
We may have formed a practice
for years, maybe it's lack of
00:22:38.95\00:22:42.59
structure, lack of rhythm to
your day of night-time snacking.
00:22:42.62\00:22:46.16
I would encourage you to
pick one thing, pick a time and
00:22:46.19\00:22:50.00
start working on this to get
in sync with your inner rhythm
00:22:50.03\00:22:53.50
so you can live the
masterpiece of your life.
00:22:53.54\00:22:56.50
But focusing on changing
our behaviors to line with our
00:22:56.54\00:23:00.38
internal clocks, it is a
challenge and it's a battle
00:23:00.41\00:23:03.71
that's worth tackling.
00:23:03.75\00:23:05.18
Make regular times for eating,
regular times for sleeping,
00:23:05.21\00:23:09.28
and then we've talked
recently here about the idea of
00:23:09.32\00:23:14.32
the weekly rest as well.
00:23:14.36\00:23:15.89
And so I think those factors.
are huge and especially my
00:23:15.92\00:23:20.30
patients that have bipolar
because bipolar is largely
00:23:20.33\00:23:23.80
related to a circadian rhythm
disturbance, it's so important
00:23:23.83\00:23:28.10
but for all of us, it's
important but especially I
00:23:28.14\00:23:30.77
emphasize it
with bipolar patients.
00:23:30.81\00:23:32.24
Now let's talk about the
other clock which is behavior
00:23:32.27\00:23:35.61
which is habit, we are creatures
of habit, we've heard that
00:23:35.64\00:23:39.98
but we are understating that.
00:23:40.02\00:23:41.72
We're not just 20%
habit, we're not just 40% habit,
00:23:41.75\00:23:45.42
we're mostly habit, even our
political ideology after a while
00:23:45.45\00:23:50.56
becomes habit. It was a
seed that was planted and then
00:23:50.59\00:23:53.23
then we just create thoughts
around habits if somebody
00:23:53.26\00:23:55.90
throws something without even
thinking we know what comes out
00:23:55.93\00:23:58.57
actually, we don't know
what comes out, it comes out.
00:23:58.60\00:24:00.70
Habit and rhythm is every,
it doesn't mean that we don't
00:24:00.74\00:24:06.04
like it, it doesn't
mean that we fight it,
00:24:06.07\00:24:08.91
it means that we have to
be aware of it so it doesn't
00:24:08.94\00:24:11.75
overtakes us in the wrong
directions, it doesn't alter our
00:24:11.78\00:24:17.49
patterns of living in a
complex world and we have some
00:24:17.52\00:24:21.02
measure of
control over that rhythm.
00:24:21.06\00:24:22.99
Our habits are created by
repeated behaviors that are
00:24:23.02\00:24:27.66
reinforced. Then after a certain
pattern which is rhythmic
00:24:27.70\00:24:32.50
it becomes inculcated in
your body because your dopamine
00:24:32.53\00:24:35.94
pathway, which is also rhythm.
Your dopamine is not released
00:24:35.97\00:24:39.47
in one even...it's
actually rhythmic release.
00:24:39.51\00:24:42.31
Then it becomes part
of your very existence
00:24:42.34\00:24:45.51
So, were all about rhythm,
we're all about pattern...
00:24:45.55\00:24:48.65
The circadian clock actually
controls not just sleep,
00:24:48.68\00:24:54.52
indirectly it controls your
food intake, and how it affects
00:24:54.56\00:25:00.70
the chemicals that make
you full, satiety and hunger,
00:25:00.73\00:25:05.37
it affects mood with the cycles.
00:25:05.40\00:25:07.84
We see this in dementia
where later in dementia where
00:25:07.87\00:25:10.64
people have this sun downing.
Later in the daytime, they
00:25:10.67\00:25:14.94
become more confused, more
agitated as not just because
00:25:14.98\00:25:19.85
light is going down, it's
actually the clock, the cycle.
00:25:19.88\00:25:22.52
So, that cycle is critical
for us to be aware of first
00:25:22.55\00:25:25.95
with sleep, sleep the same
time wake up the same time.
00:25:25.99\00:25:28.66
The cycle is
important as far as how we eat,
00:25:28.69\00:25:32.49
because the way we
eat and the times we eat
00:25:32.53\00:25:35.66
actually matter in
regards to the pattern.
00:25:35.70\00:25:37.93
It matters as far as when we
exercise, we know that if you
00:25:37.97\00:25:41.20
exercise in the morning
when the cortisol goes up
00:25:41.24\00:25:43.44
you also affect the
metabolism, the affect mood
00:25:43.47\00:25:45.97
you affect everything,
exercise is not just exercise,
00:25:46.01\00:25:48.34
it's the best mood
altering drug out there.
00:25:48.38\00:25:52.35
It's the best
sleep-inducing drug out there.
00:25:52.38\00:25:55.42
It's the best metabolic
stimulant, especially if it's
00:25:55.45\00:26:00.09
done early, so our
system is based on clocks.
00:26:00.12\00:26:03.56
Have you ever done
Double Dutch jump rope?
00:26:03.59\00:26:06.46
Yes! Really?
Were you good at it?
00:26:06.49\00:26:10.27
Because I picture the body
and having this Double Dutch
00:26:10.30\00:26:12.70
right, and it's just like
you said, the circadian rhythm
00:26:12.73\00:26:16.14
but a lot of times we
live in such a way that its
00:26:16.17\00:26:19.37
outside of that rhythm, it's
like conflicting and so we don't
00:26:19.41\00:26:25.01
experience that flourishing
life you know that it
00:26:25.05\00:26:28.98
feels like you are
doing double-Dutch well like
00:26:29.02\00:26:31.35
ah, I'm in the groove, I
got the rhythm and I'm syncing
00:26:31.39\00:26:34.66
with the ropes and I think
sometimes, well if we learned
00:26:34.69\00:26:37.76
how to live more harmoniously
with our own biological
00:26:37.79\00:26:41.16
rhythm it would feel like that.
00:26:41.20\00:26:42.53
Are you good at double-Dutch?
00:26:42.56\00:26:45.37
It's hard, I had
forgotten how hard it was,
00:26:45.40\00:26:48.64
people who do
double-Dutch are so impressive,
00:26:48.67\00:26:51.67
they definitely have rhythm.
00:26:51.71\00:26:53.84
The good news is we don't
have to be good at double-Dutch
00:26:53.88\00:26:57.51
to live in rhythm, we can live
more harmoniously with our own
00:26:57.55\00:27:01.18
biological rhythm and
it's going to be amazing.
00:27:01.22\00:27:05.55
It's what you were made for.
00:27:05.59\00:27:07.92