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Circadian Health - A New Paradigm.

janlindquist

The old-school way toward improving our health has been totally focused on diet & exercise.

I’d like you to consider something so important, that  it will revolutionize how you address your health.



 

Our Circadian Code.

As soon as food enters our mouth, the pancreas releases insulin to help absorb sugar [energy] from our blood, sending it into the liver, muscle, fat, and other tissues. This signals these organs to convert some of the sugar [energy] to body fat.

This process continues for up to 3 hours after we’ve eaten - every time we eat.


Here’s the problem.

When we snack throughout the day, our body remains in fat-making mode keeping insulin levels higher than desired. This steady flow of insulin eventually causes our cells to become resistant to the contant delivery of insulin, because we have plenty already!

Unfortunately, most of us need to actually begin burning fat, not storing it, but that requires about 6-7 hours of not eating for the storing switch to move to burning fat.


We must stop feeding our engine [body] and allow it to run out of this constant available fuel to prevent or reverse weight gain, pre diabetes,diabetes, obesity and a myriad of metabolic insults.

Diseases Related to Stored Extra Body Fat.

Weight gain isn’t just about how we look in our clothes, it can lead to a greater risk for developing fatty liver, diabetes, hypertension, heart disease and chronic kidney disease.


Our body is a beautiful marvel, but we cannot continue to eat and live the SAD [Standard American Diet] and be surprised that the wheels have fallen off the bus.

I’m sure you have a lot of information around what foods support health such as eating whole, real nutrient-dense foods and eliminating packaged and highly processed foods.


But today, I want you to see a bigger issue -  The Disruption of Our Circadian Code.

This is a major contributor to obesity and all the downward effects it brings.


The Miracle of Sleep.

When we cheat our sleep by going to bed too late, or we struggle with staying asleep, and remain glued to our screens up until bed, we confuse our brain hormones which regulate hunger.

The brain cannot predict how long we will stay awake, and staying awake requires more energy than sleeping, so the brain increases hunger hormone production.


We eat more when we stay awake for just a few extra hours at night.

Less sleep confuses the brain, making us choose unhealthy foods over healthier options.

Is this true for you? Are you eating eggs and spinach late at night - Probably not!


When we are overtired, we crave snack foods that actually keep us in this cycle of feeling lethargic, less active, we experience foggy brain, and low mood which further contributes to fat storage.


Adopt a Circadian Lifestyle.

We are created to follow the light, meaning that we rise with the sun, eat our food and move throughout daylight hours, and wind down and prepare to sleep at night.

This is how we can use light and dark to support our health.

Our body has two different circadian clocks responsible for controlling our glucose regulation mechanism to maintain a daily rhythm.


Circadian Rhythms Linked to Increased Type 2 Diabetes.

  1. The pancreas programs insulin release to slow down at night.

  2. The brain produces higher levels of melatonin at night which signals the pancreas to suppress insulin release at night.

To keep our blood sugar stable, we must “close the kitchen” and give our body 3-4 hours of not eating before bedtime.

Circadian Rhythms Affects Our Heart.

Two major causes of heart diseases are elevated cholesterol/fats in the blood, and high blood pressure. Carrying extra weight can contribute to extra fat in the blood, which causes inflammation. Higher blood pressure can dislodge cholesterol plaques, which can flow to narrower areas of the arteries and actually clog it, cutting off supply to the brain [stroke], or heart causing a heart attack.

When our circadian rhythm is disrupted, it affects fat and cholesterol metabolism, leading to increased fat storage, inflammation and strain on kidney function.


Managing metabolic diseases can be treated when we eat in a circadian rhythm. We will experience weight reduction, improved glucose control, and maintain heart health - actual disease reversal!

Try This.

Consolidate Your Meals.

Try eating within a 12-hour window. Choose whattime-frame will work best for your lifestyle. After several weeks of eating within this window, you will find that nutritious food tastes better because you are able to make good food choices in a shorter window of time each day.

Once the body has a longer time to tap into stored glycogen through a shorter window of eating and increased regular movement, muscles and liver cells will use up that stored energy [glycogen] which will make space for the next day. This results in less stored fat - A real win!

Hormone Production is Revived.

When we observe a clearly defined eating window, our hormones are able to work more efficiently.

Glucagon the hunger hormone normalizes and its action on the liver reduces glucose production by half, sparing protein to be used for maintaining healthy muscle thus reducing blood sugar.

The body’s  rhythm of burning fat is restored. We need several hours of fasting at night to turn on our fat-burning mechanisms. As the fat store is depleted from the liver and muscles during the first several weeks of eating within a 12-hour window, there is more room for the storage of glycogen and all of our cells become healthier.

Efficient Cholesterol Breakdown.

Eating within a 12-hour window each day increases the level of an enzyme that breaks down cholesterol in the liver and inflammation; the mother of all metabolic diseases decreases too.

Rest & Digest.

After eating within this 12-hour window, the circadian rhythm of the autonomic nervous system is restored.We operate best in a general rest & digest state, but unfortunately many of us are perpetually stuck in a flight or fight state that compromises our ability to regulate.

Significant weight loss and fat mass are two important markers that can be realized eating this way.


Drugs or Lifestyle?

Most drugs for chronic metabolic diseases are designed to address the key regulators of metabolism and then act on them. But, when eating according to our circadian rhythm in a 12-hour window each day, we can eliminate the adverse side effects many of these drug have, along with increasing fat burning, better sleep, improved mood, increased energy and a host of other benefits.


What Do You Have to Lose?

The truth is that eating according to our circadian rhythm is not just about weight loss. It’s a tried and true method for addressing real health concerns.

It’s also true that addressing your weight is one of the best ways to start to reverse disease.

If obesity, heart disease, or diabetes is a concern, adopt a new way to eat and see the results.


Anyone at any age can benefit from living in sync with their circadian rhythm.

Move Your Needle - Become Empowered!

This is a proactive approach to actually know [data doesn’t lie] how food, movement, stress, and sleep affect your blood sugar.

Plus, develop a personalized plan to stabilize blood sugar and prevent joining the 94% metabolically busted population!

  • 4 weeks/30 min.weekly zoom check-in.

  • Cost: $39.00 [plus $99. For CGM [pay directly to Stelo.  https://www.stelo.com]

  • Begins Tuesday January 7th 2025. 9-9:30am or 6:30-7pm


Sign up today.


Thanks for reading,

Jan

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