Original subtitles

In this section

We will see the importance of circadian rhythm for our horm

And how to improve it

But let's start by understanding what circadian rhythm is

So think of this

In our body millions of processes happen every minute

And the right processes need to happen at the right time

And they need to be synchronized together

And that's what's your kid in rhythms do

And so to simplify

We can take the example of an office

People come to the office in the morning so lifts need to be working so that they can get to their

Around midday people need

To eat and so you need to prepare lunch for them and serve it

And then at night when people leave the office

That's when you can do your repair that's when

You can take the trash out Etc

And so this is

In a similar way our circadian rhythm allows all of the processes in our body to happen at the right time

I'm into synchron

And this happens

Because every cell in our body

Has a clock

And all of these clocks are synchronized by what we call our Master Clock which is in our brain

And then the exact name is

Supra charismatic nucle

And so our circadian rhythm controls

So many aspects of our health including our temperature our digestion our blood pressure

Our horm

And even our ability to coordinate movement

The way this

Is that our body uses time cues from our environment

To tell what time of the day it is

And the most important thank you is light

Because

Through the

Cuz our Central

What time of the day it is

And then that Central clock

Synchroniz

All of the clocks inside of our body

And the way this works is that in our eyes we have blue light

Is called melan

Which are able to detect what is the share

Of blue

The in the light that we receive

And this is an excellent time too because

If you look at sunlight

Through the day

It will contain different amounts

Off blue

In the morning you have very little blue light

And then around noon

You have

The highest amount of blue light and then again

The afternoon until sunset the blue light component goes down and so

Our body uses this as a way

To tell what time

Of the day it is

The problem with artificial light is that it doesn't have this component

It it always has the same amount of blue light

And arguably a lot of the

Artificial light we use today such as led

Have too much blue light and so when we use artificial light

We're actually telling our body

The whole day

But it's

And noon is actually a stressful time so we're stressing our body

Throughout the day instead of allowing you to have this rhythm

The natural light from the sun gives us

Now there are other

Time

Such as temperature

The time we eat

Are physical activity

These are mostly important for

Blocks at the organ level

And not for our Central clock

Our circadian rhythm controls our

Hormones as well for example in testosterone

The levels are going to increase during sleep and they peek around 30 minutes after waking up

To then drop

Throughout the day

As you can see here

The Circadian rhythmicity of testosterone is much more pronounced

In young males

Compared to older

Elsewhere you almost have no circading with my city at all

When you have a strong and healthy cicada rhythm

It's usually means you will also have optimal hormones

And that's because when we get enough

Morning

To our

We're giving our body the right sign

And this

The activation of dopamine

End of our Pichu to read

And these give you optimal testoster

For example in this experiment

Rent when people are putting constant Darkness you can see that they're dopamine does not go up very much

While when they have the normal light and dark cycle

They actually

Experience a much bigger search in DOP

Now when you also have circadian alignment this means that your hormones are going to be in Bal

And they're going to work

With each other in an

Talk to my way

Now conversely when we have circadian disruption

We also have

Hormonal dis

And that's because

Bright

At night or at the wrong time

Gives us the wrong circuit and signal in this usually

Will lower our dopamine which means lower testosterone because remember

Dopamine drives going to drop being releasing hormone from the pituitary

It also means we will have

High cortisol at the wrong time

And cortisol

An agent that lowers

Testoster

When we have circuit in disruption this also throws off

Are hormone levels because our circadian rhythm controls the hormone release

Timing and so

When we throw off this

Optimal balance between our hormones we can then have a chain reaction

Imp

All our

At

And so to reset your circadian rhythms the first thing you want to do is to follow the sun's rhythm

And get plenty of

During the day

So you ideally want to wake up around sunrise

And get

You also want to see enough sunlight

And spend time

As much

As you can

An idd when you're out you don't want to have any contact lenses you don't want to have any sunglasses or any

Glasses

Cuz these can block

UV

And UVA is important to

Drive your dopamine levels to activate your pituitary gland and thus

To improve your horm

You also want to get out

Every 2 to 3 hours for

5 to 10 minutes so getting out

Through the day will help you access

Different light spectrums

A different times of the day and this help

Further sync your circadian clock

And then finally

If you're out

IDE open your windows so that you can get

The full light spectrum

To your eyes

The second thing you want to do is to Shield yourself

From artificial light especially at night

And so you want to use blue blockers or these orange glasses especially after sunset

So that you can block the blue

From artificial light

You can also use the lighter version of them

During the day if you're using

Too much

Screen

Or if you if you're in an artificially

It's office

Typically what I do is

I used

During the day

I used these

Before

Sunrise

And after sunset

And then I used a very orange ones or the red ones

Just before sleep so want 2 hours we didn't sleep

You also want to make your screens red so your phone your laptop your TV screens red

Especially after Sunset and I will add in the resource sections how to do that

And finally you I really

To use dim light at

It's from incandescent bul

Or from Red Bull because these contain much less blue

Which is the disruptive component

Guitar circuit RH

The third thing you want to do is

To time your eating with the sun and so you ideally want to eat within 1 hour of waking up because this way

You tell your body hey this is the morning this is time to wake up

And you want to stop eating after sunset

If you can't stop eating after sunset

Then the next best thing is to at least

Allow for 4 hours without food before

And finally you want to

Time your activity with the

So you want to do your most demanding

Activity in the middle of the day

And you want to start your morning smoothly

And relax and unwind in the evening after Sunset as well

Avoiding

Any stressful situation at this