All About the Circadian Rhythm

In this episode, Minich speaks to the many ways circadian rhythm influences health and the ways we can be more in tune with it, including the following:

• Circadian rhythm is the 24-hour cycle that we live in from day to night. It represents the earth’s movement around its axis.
• Circadian rhythms influence a number of biological systems, including cardiovascular activities like blood pressure and heart rate, hormones, and the gut microbiome. Even saliva has its own circadian cycle.
• Many of us have what’s referred to as “circadian syndrome,” meaning we’re dysregulated and not living by this internal clock.
• Appropriate light exposure is critical in supporting our circadian rhythm: You want sunlight early in the morning and to lean into darkness in the evenings. Natural light throughout the daytime is also important because artificial lights can be endocrine disruptors.
• In the evening, aim to avoid blue and green lights as much as you can, opting for red lights instead — and total darkness while sleeping.
• Research shows that when it comes to healthy metabolism, eating within an eight- to 10-hour window during the day is ideal.
• Eating certain foods out of season can alter our lipid and metabolic profiles, which is one of the reasons Minich encourages seasonal eating. Plant foods, especially, are very connected to nature and can send the signals that we need for circadian tone.
• Polyphenols, health-supportive plant compounds, can help with circadian rhythm modulation.
• Minich thinks of vitamin D as the “sunshine nutrient” and melatonin as the “darkness nutrient,” with both playing roles in supporting optimal circadian rhythms.
• Consuming adequate protein is important for various reasons, including that it’s a source of tryptophan. When we have adequate amounts of this amino acid, the pineal gland is able to create melatonin.
• While there are different “hacks” you can do to support your circadian rhythm — such as purchasing blue-light-blocking glasses or red-light bulbs — what’s most important (and also most accessible) is simply aiming to pay attention to nature and aligning with it.