Why Syncing Your Body Clocks is Important for Weight Loss

Ok, catch me up: If you are trying to lose weight, we know that it matters WHAT we eat. But you may not realize that it also matters WHEN we eat.

 

Really, why?

Our bodies have “central clocks” that work in sync with sunlight. Known as your circadian rhythm, your sleep and wake hormones are regulated by light exposure that hits the eyes, which is why we normally wake up in the morning (during sunrise) and go to bed at night (after sunset). This may be old news for you. The interesting part is that we also have something known as “peripheral clocks” that are embedded in our internal organs such as our heart, kidneys, and digestive tracts. But since these systems aren’t directly exposed to light, how do they get upregulated and downregulated? The answer: food.

 

This time it’s not the type of food, but the timing of food – which may be the key to syncing up your central clock and peripheral clock

 

So, why do I care about syncing these clocks? 

These clocks play a large role in your hormone functions which in turn regulate your appetite and metabolism.  We won’t go too deep into the science, but upon waking, melatonin and cortisol are both elevated. These are two hormones that tell your body it’s not time to eat. As sunlight hits the eyes, and you start moving around, both of these hormones start to decrease, telling your body it’s time to be awake. Eating while these hormones are elevated can cause disruptions in the way you process and store your food, causing abnormal blood sugar levels and hunger cues later on. It doesn’t take long for these hormones to level out after waking, and it might be worth it to wait until they do to start eating. 

 

Then what happens at night?

Just as melatonin and cortisol are elevated in the morning, those levels also rise at night. This is signaling the body that it is time for bed. Eating right before bedtime can decouple the synchrony between the central and peripheral clocks, because your brain (central clock) is telling your body it’s bedtime, and your digestive tract (peripheral clock) is saying it is time to digest food. This leads to disruptions in sleep, leaving you tired, moody, and craving food the next day. Since metabolism and energy largely depend on regulation of many hormones, syncing your central and peripheral clocks may be a missing piece of the puzzle in your weight loss journey.  

 

Ok, I get this is really important for how I feel. What can I do about it? 

 

Glad you asked, here are some ways to optimize circadian rhythm:

1. Wait 1-3 hours before eating breakfast. Prolong the overnight fast and give yourself time to balance out before eating. Giving your hormones an hour to level out will help your body digest your breakfast and be in tune with the rest of your body clock. If you’re on the go in the morning, there are many healthy breakfasts to bring with you to the office.
2. Stop eating 2-3 hours before bedtime. Give your body a chance to digest your last meal or snack before going to sleep. This will improve the quality of your sleep and help synchronize the central and peripheral clocks.
3. Make sure you’re eating enough when you do eat. It’s not easy to stop eating at a certain time if you’re still hungry, and we certainly don’t want you to deprive yourself. Make sure you’re eating enough for your specific needs throughout the day so you’re not raiding the kitchen before bedtime.
4. Cut yourself some slack. If you eat 1 hour before bedtime instead of 3 hours before bedtime, IT’S OKAY! You will be fine. Do not stress about specific numbers; these are merely guidelines. You know your body better than anyone! 

 

List of 5-10 late-night snacks (carb/protein and lower in fat) 

1. Greek yogurt and berries
2. Veggies and hummus
3. Hardboiled egg with a few crackers
4. Rice cake topped with cottage (or ricotta) cheese, cinnamon 
5. Edamame
6. Popcorn sprinkled with nutritional yeast
7. Apple with walnuts 
8. Veggie burger with mustard 
9. A cup of chicken and veggie soup