The Secrets Of Hugh Jackman's Wolverine Diet, Does A Morning Cup Of Coffee "Break Your Fast", The Best Time Of Day To Exercise & Much More!
Boundless Life
The Impact of Circadian Rhythm on Exercise Timing
This chapter discusses the best time of day to exercise, highlighting the benefits of late afternoon exercise for improved performance and reduced injury risk. It also explores the impact of circadian rhythm on athletic performance, including the advantage of West Coast teams in evening games. Additionally, it touches on the benefits of training in a low glycogen state and the prime time for resistance and endurance training in the afternoon.
Dr. Satchin Panda is a professor at the Salk Institute, La Jolla, California, and author of the new book “The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight”.
Dr. Panda is a frequent speaker in international conferences on metabolism, exercise and chronic diseases. His research focuses on how circadian clocks regulate behavior, physiology and metabolism. His discovery of how a blue light sensor in the eyes affect sleep- wake cycle, depression and alertness is leading a new revolution in managing light to improve health. Recently he discovered that maintaining a daily feeding-fasting cycle – popularly known as Time-Restricted Eating (TRE) – can prevent and reverse many chronic diseases.
Like most people, you probably wake up, get hungry for meals and doze off in bed around the same time every day. If you’ve ever experienced jet lag or pulled an all-nighter, you know that this schedule can easily be thrown off kilter. But for some people, that imbalance—difficulty sleeping at night, hunger at odd times, or sudden fatigue at noon—is a constant. If you're one of those people, Dr. Panda, one of the leading researchers on circadian rhythms, has a plan to reset your body clock.
Beginning with an in-depth explanation of the circadian clock—why it’s important, how it works, and how to know it isn’t working—heoutlines lifestyle changes to make to get back on track. It's a concrete plan to enhance weight loss, improve sleep, optimize exercise, and manage technology so that it doesn’t interfere with your body’s natural rhythm. Dr. Panda’s life changing methods show you how to prevent and reverse ailments like diabetes, cancer, and dementia, as well as microbiome conditions like acid reflux, heartburn, and irritable bowel disease.
During our discussion, you'll learn: -About TRE, and how it's related to the circadian code...6:25- You're mindful of your first and last calorie of the day; you want to intake calories within a set period of time each day.
- Why it's a time restriction, as opposed to a caloric restriction.
- TRE is more practical for the modern lifestyle than to restrict the food you eat with no time restrictions.
- Lab tests showed that mice ate the same amount of calories with TRE as without.
- Tests involving humans have shown that TRE has resulted in improved overall health.
- Good news for people who are tired of constantly being "cold and hungry" while trying to live healthy lifestyle.
- Ate a lot of protein in a 8-9 hour window; resulted in putting on a lot of muscle for Wolverine.
- TRE is becoming a trend among Hollywood actors.
- Many body builders are using TRE; it's simply more practical and easier on the body.
- It's difficult to ascertain what is the best mode of TRE for each individual. Best to discover for yourself through trial and error.
- Tests have been conducted on mice, not humans thus far.
- Question was: will mice lose endurance when they have a small window of time for eating?
- Mice eating an unhealthy diet on TRE far outperformed mice with the same diet with no time restrictions on eating.
- Most American adults eat more than 12, even 15 hours per day.
- The easiest (and healthiest) way to start incorporating TRE is to eat a later breakfast and an earlier dinner.
- Most people put cream and sugar in their coffee. Black coffee is preferable.
- A dependence on coffee to "get going" in the morning is an indication you're not getting enough sleep.
- By "fasting" Dr. Panda is referring more to resting your organs than not consuming calories.
- You can't repair a highway with traffic on it.
- Coffee can "reset" the circadian clock. A cup is akin to being exposed to an hour of bright light.
- After noon, coffee affects your ability to have deep, restful sleep at night.
- We have "clocks" throughout the body.
- Light affects the "brain clock."
- Changing your eating schedule is a more powerful way to reset your circadian clock.
- Jet lag occurs more often after lunch. Eat a big breakfast, a smaller lunch or no lunch, and a good sized dinner.
- This may differ depending on your physical activity.
- Late in the afternoon.
- Our ancestors had to get home (run) before dark. We've adapted to exercise better in the afternoon.
- "The circadian advantage": A West Coast based NFL team playing Monday Night Football on the East Coast has an advantage because of the time difference.
- "Common" does not equate to "normal."
- Our ancestors weren't as busy as modern people. We have a tighter window in which to sleep.
- Use a nasal device to expand your nostrils.
- Ayurvedic medicine: counter the dryness of the air with oils.
- "Evening diabetes." The pancreas doesn't produce as much insulin.
- Give yourself at least an hour after waking up before eating.
-The Rhinomed Turbine nasal dilator breath aid (can wear on airplanes)
-Book: Change Your Schedule, Change Your Life
-Ra Optics
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Do you have questions, thoughts or feedback for Dr. Panda or me? Leave your comments at http://bengreenfieldfitness.com/thecode and one of us will reply!
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