Did you know that simply following your Circadian rhythm will make you healthier and help you maintain a healthy weight?
Your circadian rhythm is a 24-hour internal clock that runs in the background of your brain. It cycles between sleepiness and alertness at regular intervals and is also known as your sleep/wake cycle.
A part of your brain called the hypothalamus regulates this vital rhythm. Outside factors like lightness and darkness also impact it. At night, darkness tells your hypothalamus that it is time to feel sleepy. Then your brain sends a signal to your body to release melatonin, which makes your body tired. That’s why your circadian rhythm tends to coincide with the cycle of daytime and nighttime, and also why it’s so hard for shift workers to sleep during the day and stay awake at night.
Your circadian rhythm affects your metabolism, the rate at which your body burns calories. It causes fluctuations in hormones, enzymes, and glucose transporters. In turn, these fluctuations affect your overall health and your weight.
Eating in sync with this important rhythm lowers triglyceride levels by up to 33%, thereby lowering your risk for heart issues. Also, eating in this manner reduces fasting glucose, insulin, and insulin resistance scores–all of which indicate decreased risk for type 2 diabetes.
To maintain your overall health and maintain a healthy weight, you should sync your meals with your circadian rhythm.
- “Front load” your carbohydrates. Eat most of them as well as most of your daily calories at breakfast.
- For lunch, consume a moderate amount of calories and fewer carbohydrates.
- At dinner, you should have mostly fresh vegetables and very few carbohydrates.
- If there are more than five hours between lunch and dinner, you should eat a 200-calorie snack in the afternoon.
- Eat only when the sun is shining.
If you have been trying to avoid diabetes and heart problems or lose weight, simply fronting load your calories may help.
You can improve your health by simply following your Circadian rhythm.
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