How your Body Clock Drives Hunger and Metabolism
Did you know that your internal body clock, known as the circadian rhythm, has a direct influence over your metabolism and appetite?
The circadian rhythm governs the daily cycles in your body, with the master body clock regulating the rhythm of each cell. This intricate system controls your hunger, digestion, and the timing of hormone and enzyme production related to these processes, affecting your appetite and satiety.
Your circadian rhythm influences when you feel hungry and how your body processes food. For instance, digestion efficiency can vary depending on the time of day.
Hormones such as insulin, which regulates blood glucose levels, and ghrelin and leptin, which control hunger and satiety, are released in sync with your circadian rhythm.
Enzymes involved in breaking down food and absorbing nutrients follow a daily pattern, optimised to work more effectively at certain times of the day.
Supporting a Healthy Circadian Rhythm
Maintaining a regular sleep-wake schedule, eating at consistent times, and exposing yourself to natural light during the day can help support a healthy circadian rhythm, promoting better metabolism and appetite regulation. Here’s how you can implement these practices:
Consistent Sleep-Wake Schedule:
~Set a Regular Bedtime and Wake-Up Time: Going to bed and waking up at the same time every day, even on weekends, helps reinforce your body’s natural sleep-wake cycle. This regularity can improve the quality of your sleep and ensure you get enough rest.
~Create a Bedtime Routine: Engage in calming activities before bed, such as reading, meditation, or taking a warm bath. This can signal to your body that it’s time to wind down, making it easier to fall asleep and stay asleep.
Eating at Consistent Times:
~Regular Meal Times: Try to eat your meals at the same times each day. This consistency can help regulate your body’s hunger signals and improve digestion.
~Aim for balanced meals that include a mix of proteins, fats, and carbohydrates to keep your energy levels stable throughout the day.
~Avoid Late-Night Eating: Eating too close to bedtime can disrupt your sleep and interfere with your circadian rhythm. Try to finish your last meal at least two to three hours before going to bed.
Exposure to Natural Light:
~Morning Sunlight: Expose yourself to natural light in the morning to help reset your circadian clock. Morning sunlight is particularly effective in regulating your sleep-wake cycle and boosting your mood.
~Daylight Exposure: Spend time outside during the day to ensure you’re getting enough natural light. This exposure can help keep your circadian rhythm aligned with the day-night cycle.
~Limit Artificial Light at Night: Reduce your exposure to bright screens and artificial light in the evening, as this can interfere with melatonin production, the hormone that promotes sleep.
I delve more into how our circadian rhythms impact our eating behaviours and provide practical strategies to align your lifestyle with your natural body clock, and much more, in my upcoming book, about overcoming binge and emotional eating,
But in the meantime, if you would like to start creating change in your life now, download my FREE guide Breaking the Cycle - Your First Steps to Healing Your Relationship with Food to kickstart your journey today
This invaluable resource will help you:
✔️Know when you’re really hungry and when you’re not
✔️Learn when to eat that’s best for you
✔️Know the best snacks to help you stop craving and feeling out of control