Welcome to the science of the Circadian Rhythm, your body’s 24-hour internal clock that controls sleep, hunger, metabolism, and more. Influenced by natural light and darkness, this rhythm helps you wake up, stay alert, and prepare for rest. Hormones like melatonin signal bedtime, cortisol boosts morning alertness, and insulin regulates blood sugar. Understanding and aligning with your circadian rhythm can enhance your health and productivity. And it's one of those aspects of our life that best combines traditional wellness knowledge across civilisations with modern day scientific explanations for why it works. But what is challenging is how modern day lifestyles are often out of sync with this.

Summary

6am-8am:
Low melatonin, high cortisol, low blood sugar
Ideal for light cognitive tasks

8am-12pm:
Post-breakfast: insulin normalizes blood sugar
High cortisol and energy levels
Best time for cognitively challenging work
Light exercise can release endorphins, boosting mood and energy

12pm-3pm:
Post-lunch: insulin manages blood sugar
Cortisol decreases, melatonin increases
Not ideal for challenging cognitive tasks
Carb-heavy meals can cause a sugar spike and crash

3pm-6pm:
High body temperature enhances physical performance
Best time for gym, though work schedules may interfere

6pm-9pm:
Sunset: melatonin increases, cortisol decreases
Time for relaxation
Avoid high-carb meals due to decreased insulin sensitivity
Prefer light meals or high protein and fiber
Reduce screen exposure and prepare for sleep

Chapters
00:00 - Introduction to Circadian Rhythm
02:54 - SLEEP - Melatonin
04:02 - HUNGER - Ghrelin & Leptin
04:55 - METABOLISM - Insulin
06:04 - ALERTNESS & STRESS - Cortisol
06:32 - BODY TEMPERATURE
06:55 - Getting in sync with your body's clock
09:25 - Tradition vs Science

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