@ Chris Patrick
2025-01-21 07:07:21
When it comes to metabolic health, most conversations revolve around nutrition (low-carb, keto, low-fat, calories in calories out etc.) and exercise.
While these are undeniably important, they only address part of the picture.
The real elephant in the room is often overlooked: **circadian health**.
This fundamental aspect of biology underpins metabolic function and is the key driver of dysfunction when disrupted.
<img src="https://blossom.primal.net/52faaad424443bd36a0d6e0294f9d14a40ba93644674390cd54343e78056f3b9.jpg">
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### Circadian Health: The Missing Piece
Your body operates on a **24-hour clock** in line with the rising and setting of the sun.
This natural cycle, called the circadian rhythm, regulates critical functions like sleep, energy production, hormone release, and digestion.
Every cell in your body has its own internal clock, working together to coordinate metabolism and energy production.
Circadian rhythm disruption is the invisible force driving metabolic dysfunction.
Lack of **morning sunlight** and **regular light exposure** throughout the day, paired with **excessive artificial light at night and blue light**, throws the system into chaos.
Add **misaligned eating habits**, such as eating late at night, and you have the perfect recipe for metabolic dysfunction.
## But how does circadian rhythm disruption lead to metabolic dysfunction?
A good question.
The circadian clock governs the rhythmic release of hormones, and synchronises metabolic processes with daily light-dark cycles.
Let’s start with **Leptin**.
Leptin is a hormone produced by fat cells that signals to the brain how much energy your body has.
When Leptin levels are low, you feel hungry, and the body conserves energy.
When Leptin levels are high, you feel full, and the body is more likely to use fat for energy.
Leptin levels naturally follow a circadian rhythm, peaking at night to signal energy sufficiency and promote fat-burning during sleep.
When circadian rhythms are disrupted, the brain stops responding properly to Leptin signals, leading to Leptin resistance, which causes to increased hunger, fat storage, and reduced fat burning, even when Leptin levels are high.
If you’re overweight or have a **waist-to-height ratio over 0.5**, you are most likely Leptin resistant.
<img src="https://blossom.primal.net/7e5a2e839d655392e3f5eae69f104c0b662081f64acadb1d434b8b9dde5bfe5a.jpg">
Next up, **Insulin**
Insulin is naturally released by the pancreas in response to rising blood sugar levels, typically after eating, to help cells absorb glucose (sugar) for energy or storage.
Insulin sensitivity is naturally highest in the morning and decreases in the evening.
Disruption of circadian rhythms in the pancreas impairs Insulin secretion, leading to higher blood glucose levels.
Simultaneously, circadian misalignment reduces the responsiveness of muscle, liver, and fat cells to Insulin, promoting hyperinsulinemia (higher levels of Insulin).
Over time, this dysregulation leads to Insulin resistance, setting the stage for metabolic dysfunction, namely Type 2 Diabetes.
Our stress hormone **Cortisol** is involved too.
Morning sunlight is critical for maintaining the body’s natural Cortisol rhythm, which kickstarts metabolic activity for the day.
Elevated night time Cortisol, a hallmark of circadian disruption, impairs Leptin signalling, raises blood glucose, while further desensitising cells to Insulin.
<img src="https://blossom.primal.net/72788db33a5ef06e5cb58da75e58d2f189afa437680acc1d6c00a26b0e1bfef0.png">
And finally, **Melatonin,** yes your sleep hormone.**
Melatonin levels should be higher at night and lower in the morning.
Cortisol suppresses the brains ability to release Melatonin, disrupting sleep and circadian alignment further.
Reduced Melatonin levels exacerbates Leptin resistance and promotes fat storage, particularly visceral fat.
So when we add all these up we have weight gain, raised blood sugar, visceral fat deposition, blunted fat burning and high Cortisol, a recipe for metabolic health disaster.
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### Fixing your circadian health
Where do you start?
- **Morning sunlight:** Exposing yourself to natural light within 30 minutes of waking helps synchronise your circadian clock. This simple habit improves Leptin sensitivity, Cortisol rhythms, and overall metabolic health.
- **Sunlight exposure throughout the day:** Take regular breaks to step outside for 5–10 minutes every 1–2 hours to anchor your circadian rhythm.
- **Limit artificial light at night:** Reducing exposure to screens and bright lights after sunset helps protect Melatonin production, supporting sleep and metabolic repair. Use dim, amber/red lighting and wear blue light-blocking glasses in the evening.
- **Aligned eating window:** Eating from sunrise to sunset, within a 10–12-hour window, no snacking, avoiding late-night meals to optimise insulin sensitivity and fat burning.
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### The bigger picture
Addressing metabolic health without considering light environment is like expecting flowers to bloom in the dark.
Nutrition and exercise matter, but without proper circadian alignment, the foundation of your metabolic health remains compromised.
By focusing on your **light exposure**, **meal timing**, and **circadian rhythm**, you will become more Leptin sensitive, Insulin regulation, and fat metabolism.
It’s not just about eating the right foods or doing the right workouts, it’s about living in sync with your body’s natural rhythm.
\-Chris
If you are interested in working with me book a call here.
<https://calendly.com/hello-chrispatrick>