In this episode of the Metabolic Wisdom Podcast, Sara Childers delves into the significance of circadian rhythms in relation to health, hormones, and overall well-being. She explains how our bodies operate on a 24-hour clock influenced by light exposure and discusses the implications of disrupted circadian rhythms on metabolic health, hormone balance, and gut health. The conversation includes practical tips for aligning daily routines with natural rhythms, emphasizing the importance of both night and morning routines, and the role of light in regulating these cycles. Childers also shares insights on how to create a conducive environment for better sleep and health, and the impact of lifestyle choices on genetic expression.

Improving your Circadian Rhythms

Getting bright light in the morning (especially sunlight)

Winding down at night with dim lights and minimal screens

Eating meals at consistent times

Keeping sleep and wake times regular

Supporting your adrenals and stress response

Prioritize your biggest meals earlier in the day

Avoid heavy meals late at night

Leave space between meals to allow for cleansing and rest

Get natural light in the morning to help regulate the whole gut-brain axis

00:00 Introduction to Circadian Rhythms

02:34 Understanding Circadian Rhythms

05:18 The Impact of Circadian Rhythms on Health

10:13 Circadian Rhythms and Metabolism

15:19 The Role of Light Exposure

20:41 Circadian Rhythms and Mental Health

25:09 Practical Tips for Syncing Circadian Rhythms

30:13 Creating a Healthy Night Routine

35:48 Morning Routines and Sunlight Exposure

41:06 Tools and Apps for Circadian Rhythm Management

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https://youtu.be/5L3vrKczErM