Mike Does MHS: Coaching Better Circadian Rhythm

ByCrossFit July 6, 2022
Found in:220707,Health

We all know sleep affects how we feel and how well we perform, but did you know your circadian rhythms affect your body at the cellular level?

Satchin Panda, Ph.D., is a professor in the regulatory biology laboratory at the Salk Institute and author of “The Circadian Code.” He sat down with Mike Giardina at the Metabolic Health Summit to discuss how our circadian rhythms impact everything from physical performance to intellectual acuity and emotional stability.

Circadian rhythms are internal timetables within our cells and organs. They tell each of our genes to turn on and off at the right times and in the right places. Circadian rhythms are responsible for improved immune function and optimized brain function. They also supercharge our metabolism to detoxify and use nutrients in the most effective ways.

Dr. Panda describes six pillars we can practice to improve circadian rhythm:
1. Make sure to be in bed for at least eight hours and ensure bedtime is consistent.
2. Upon waking, make sure to wait an hour or two before consuming your first calorie.
3. Eat breakfast at a consistent time and finish all meals within an 8- to 12-hour window.
4. Be outdoors for at least 30 minutes per day.
5. Exercise regularly with added benefits in late afternoon.
6. Wind down in the evening by finishing your last meal 2-3 hours before bed and dimming the lights before sleep.

You can now watch all Metabolic Health Summit 2022 presentations, panels, and special events on-demand now through October 31st of 2022. Use code CROSSFITHEALTH for 15% discount and sign up here.


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Katina Thornton
July 11th, 2022 at 1:09 am
Commented on: Coaching Better Circadian Rhythm

The chronobiologists are unlocking the benefits of biological rhythms, Circadian rhythm has a larger effect than we give it credit for and gives us an actionable framework for sleeping, eating, thinking, and exercising.

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