Unlock your Body's Clock: The Science of Circadian Rhythm
ฝัง
- เผยแพร่เมื่อ 26 ก.ค. 2024
- 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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First comment please pin me sir 😊😅
Haha done!!
Thankyou you sir 🥹
What's the use😢
kya yar
Just telling that I was quick
The last quote was spot on, people do need to know and learn the scientific "why".
Thank you!
Just asking...
Is the ayurvedic "why" not correct?
@@Chaitnay_Jain Most of the time, no
@@Chaitnay_Jain Examine any body of historical wisdom. It is written (or recited) to spread the means for successful living and satisfy the peoples of the time with their current levels of understanding. It allows them to build on their knowledge and enjoy the best of life, but if taken as literal truth, instead of just the best-fit hypothesis of the time, it can limit our further growth and understanding.
So we should always recognise the value of accumulated wisdom, but strive for greater understanding of our world to better the lot of ourselves, humanity and our environment.
@@steveh7866This is a very eloquently worded answer! 🙏
Makes me still and listen to him very intently everytime he posts a video. Amazing explanation and flow. And it's very comforting, that a solution for late evening or night time meal is also provided. Thank you, Ashok🙏🏼
Thank you!
I am 20 years old , i love such kind of videos because i follow a healthy lifestyle by manipulating my taste buds
You guys are doing an amazing job .. keep going
Thank you. Also singular “guy”. Not guys 😅
@@krishashok Sir i like the way you make a balance between consumption and creativity, that idea was thought provoking..it just changed my way of thinking
You mentioned about it in one of the podcast
Now I understand why I prefer to watch your video after a coffee in the morning - it’s a hormone-nious choice !
Awesome, and thank you for considering the conditions of a new mother also.
I think mothers lose sleep and have little choice in the matter while men tend to lose sleep from avoidable causes
@@krishashok yes that's true 👍
i really love your content, i am a commerce student...but the way u explain makes me fall in love with science.. so much so that i now feel i shud have pursued career in biology or medical field👌
I like the analogy of what and why of eastern and western science. This is the way forward. Tons of people I see start denouncing the “what “based on their limited, but evolving knowledge of “why”
Dismissing without consideration is unscientific too
there is no western science and eastern science. science is science. hypothesis, test, reproduce -> foundations of science. It doesn't distinguish based on which latitude or longitude you are on or even which planet or even the galaxy you are on. while ancient wisdom do have lot of merits as it is based on observations over thousands of years, the problem with traditional knowledge/wisdom is that there are tons of contradictory whats. so without knowing "why", we are stuck with which "what" to choose. proponents of traditional knowledge/medicine should come forward to do more scientific research and establish or disregard various ideas and help the entire world in doing so.
@omved9217
“I like the [...] knowledge of “why””
====================
There is no such thing as ‘eastern science’ and ‘western science’.
Good post sir. To the point and very precise. Always looking forward to your TH-cam videos. ❤
I appreciate that!
Lovely as always....I like the way you give just the right merit to each discipline.... be it modern science or ancient observations...... I'm a huge fan of your content..... Also, I owe all my cooking skills to your work, Masala Lab......to me it's a masterpiece and savior..... Thank you very much 🙏
Thank you! It’s not easy to hit the balance between too much scientific detail and layperson oversimplification. The former means no one will watch it and the latter tends to upset people who are experts in the field. And the internet also has extreme polarisation when it comes to science vs tradition
Totally agree
Wow, you make wonderful videos! Please keep them coming, I am learning so much. Thank you.
I have my dinner by 7 pm and dont eat anything except drink a glass of water at around 8 pm and go to bed at 9 pm..i get up at 4.30 and have a glass of soaked methi seeds water (i throw the methi seeds out and just drink water) and a glass of plain water...then i do light exercise followed by 20 minutes of body strength exercises like forward lunges, squats, push ups and wind up with yoga breathing...the whole activity takes from 4.30 to 5.45 am..as per your video this should not be done..but i feel energetic after this and i have bath at 6.30 and breakfast at 7 pm...hope what i am doing is okay..i feel okay...just your thumbs up is needed
Better to get a thumbs up from an actual nutritionist/doctor
I feel so much more educated after this video. Thanks Krish !! Great job 👏🏽
My pleasure!!
Glad to see you do unbiased balancing of tradition with science in this video. Ayurveda's building blocks are panch tatva of which we are made and hence their why is in form of Agni. Indeed modern science has made great strides for why but it's only limited to the physical dimension yet.
please stop. you're embarrassing yourself
Another Awesome video Sir!! Thank You!
My pleasure!
Always one of my favorite topics; thanks for discussing this - when someone talks about Lifestyle - I first think of "the way you are connected to the circadian rhythm" Rest does not matter to me - but being an emergency doctor five days in a month - I am not in my normal circadian rhythm. That is an irony though.
True. It is crazy how much of modern life keeps us out of tune with this rhythm. Simple things like late afternoon work meetings, impracticality of gym at 4 pm or NOT watching screens after sunset
Excellent clip just what I need. Thanks 👍👍
Glad it helped
Very Very Very needed and useful video in today's times.. Thanks Krishashok!
As usual treasure of knowledge, keep sharing
Thank you, I will
Ashok Anna you are simply great 🙋🙏🏻
Thank you!
Brilliant conclusion, Ashok! Really loved it! 😊
thank you!
This was sooo informative!! Thanks Ashok!!!
Dear Krish this graph was way mire interesting than those thick biology books 😅 it would be great to have a follow up video on how “people working in shifts” body adjusts with disruption of this circadian rhythm’s
Mind-blowing. Although we all know this but you made it so simple and easy to understand and follow. Kudos to you for the great work 👏👏
Thank you!
Briiliant ! Packed with useful info that can be understood easily👍 Bringing in from ancient times observation to reasoning with science👍thank you, Krish!
Thank you
As always! Brilliant content !
Much appreciated!
Very good explanation.i am your hard-core fan.
Excellent and so informative
This is just perfect !!! Krish amazing job in simplifying everything !!
Thank you!
Love the T-shirt and what a superb explanation
The dance of hormones orchestrated by the circadian rhythm is explained very well by its master 🎉👍
Nice info and love the graphics/charts used in this
Very relevant and informative...Thank you 👍
Most amazing content!❤
Thank you!
Always very clear conceptual explanation provided. Thank you so much for your contribution.
Thank you
I follow this always feel amazing
Best video i have ever came across, thank you sir for spreading such an important information thet many ppl are not aware ....
💖✨
Thanks and welcome
Thank you.. looking forward to hearing on intermittent fasting
great vids, thank you
Glad you like them!
Appreciate your last point.
Thank you
Best information ever. Well done. ❤
Glad it was helpful!
Fantastic video ...!
Thank you
@@krishashok Would you mind sharing information regarding traditional baby feeding and lastest science , it's evolution please..( somehow I don't like using the word weaning off) . Even Though all the academies suggest only breastfeeding or formula till six months of age, I feel it's very personal according to baby's development and genes which are passed on. Plus, I read literature recently which says babies tolerate a wide range of foods and are less prone to allergies when introduced as early as three months of age!
As usual, fantastic explanation of Why behind the What 🙂
Incidentally a video from @vox dropped just yesterday on a very similar topic of circadian rhythm.
Krish Ashok garu, waiting for your Telugu Channel 🙂
Oh! Have not seen that yet
India and China had almost half the world's population, yet our daily schedule is a western imposition of their sense of time and productivity. Countries like Spain and Argentina, with their siesta seem to be more in tune with the body's requirements. Also, longitudinal, climatic and seasonal variations in temperature can affect bodily functions. Yet, we have a one-size-fits-all approach to work schedules, which, in the broader view, may actually be reducing our productivity and quality of work.
True
Very well explained!
Glad it was helpful!
Good one as always.. And I also liked the NASA/DOSA t shirt 😅😅
😄
New born baby automatically getting alert with this schedule after 3 months.. was thinking how baby understands its night and starts to sleep.. this logic relates
Yes, very young babies sleep quite a lot and eventually settle into the day night schedule
Brilliant summary!
Thank you!
Ashok ji u explain everything in detail ....All ur videos some new information will be there to learn... Nice 😊
Thanks a lot
Great insight, early to bed , early to rise... since K.G age we r told, our gadgets affect our sleep with blue light
Thanks!
Thank you
Thanks
Succinctly put. Thank you.
Nailed it as always... A smiple way of explanation, I am addicted to your content now 😊
Thank you so much 😀
Superb explanation sir
Thanks and welcome
Very informative. Also, cool shirt 👍
Thank you
Thankyou so much.
You're most welcome
Thankyou very much 🤍
Fantastic
Thanks
mkbhd of health simple precise and usefull info
Sir, Thanks for the informative content you are making. It helps us to make right choices. Also a request, pls start making new videos for Cooking and Music playlist. The playlist is awesome.
Thank you!
Always rock sir
Thank you
A curious question I have about the circadian rhythm is that if we were to emulate the day during a night time ( say a night shift at the office) and night during the day (a pitch dark room), would our body get accustomed to it?
I find things hard to follow without knowing the why of it. Just whats dont make sense to me. Loved this video.
Super👌
Thank you
I am an AYUSH doctor. ...this is one of the best clips I have come across on circadian rhythm 👍
Cool T-shirt
Wish you included a reference to Bharatiyar, "காலை எழுந்தவுடன் படிப்பு, பின்பு கனிவு கொடுக்கும் நல்ல பாட்டு, மாலை முழுதும் விளையாட்டு என்று பழக்க படித்துக்கொள்ளு பாப்பா!"
Smart thing to do would be to follow the "What" from Ayurveda until centuries later the modern science comes up with the "Why" 😊
If that was true, then we’d be eating deer meat and alcohol as medicine and also consuming heavy metals. The idea is to use science to validate stuff and continue doing the stuff that is validated
Any chance you'll be releasing your own merch ?? I would love to buy a poster or a t-shirt of the harmone level graph @ 9:23 !
Will think about it. TH-cam for me is a weekend hobby, not a full time thing
Fundamentals nicely explained....but talking about Circadian Rhythm without talking about "Chronotypes" is to leave the topic incomplete....
I'm hoping you'll do a follow up video to this, sometime in the future....
always hard to decide what to keep in and what to leave out
Awesome 😅
Thanks 😅
Can you please make a video on so called organic vegetables. Thankyou for the wonderful content
He (and many like him) always talks as if there is no other way it could be. The science of biology like others has many assumptions that are not proven beyond doubt. For instance I can almost instantly fall asleep even when I am watching my phone if there is enough sleep pressure. Also this high level of cortisol in morning making us highly alert seems counter intuitive...isn't it 😊
Nothing about biology is universal and most people with common sense know the difference between anecdotal exceptions vs average truth
Does insulin sensitivity remain high during the evening in European countries where the sun is still up at 9pm in the summers? Or does the body clock essentially remain the same?
Lovely compilation. I wouldn't put the 'why' and the 'what' the way you did though. What you are missing is the 'interest of an average person, a common person'. They need to know the 'what' first and foremost. The 'why' could be left to a smaller set of people, primarily to save the time and resources of 'many'. That would be the hallmark of a good society.
Wouldn’t entirely agree that it’s a hard binary. The why explanations span a spectrum. For instance, a person driving a car does not need to know how Einsteinian relativity affects GPS accuracy due to gravitational time dilation, but it is still useful to know that accuracy rates might vary based on how many satellites are visible from a point on the earth. I think when it comes to the human body, yes, the what is important but slowly learning more details about the why can help make much better decisions
@@krishashok Of course, that is how some would progress in their enquiry. Emphasising the 'what' is not the failure or the limitation of the text or the method that gave you the what, it is the 'face' of it. The breadth and the depth of knowledge that enabled the simple presentation is yet to be fully explored, I feel.
I have had this discussion of "what" and "why" with my grandmother multiple times but she's never ready to listen completely 😅
It’s alright. Can’t change the older generation beyond a point.
Dear @krish, when can we expect video about metabolism of fructose ?
Great video..can you put it in description below the results of this study in a short way so that it can be remembered easily
Will do
@@krishashok Thank you sir...
Any shedule for people who work in night mostly and sleep very late always. How to eat and what to eat when?
Namaste..this video is very educative sir. Please clarify that how much protein is to be given to the 80 years old and bedridden people with out having any side effects. For less active people Can it be less than 0.8 gm per kg ..we are confused.please clarify and suggest some ways to adopt.thank you sir
🙏🏽
Thank you
It would be great if you could explain why we use garlic ginger green chilli etc in Indian food. Is it just for taste or there is more science to it? Same with cumin coriander, methi etc.
I lost the key to that lock on the clock...years ago !!
That logo on your T...a million dollars 😂
Hostellers watching the video: 👁️👄👁️
Nicely bridging gap between knowledge of Ayurveda and modern Science
Uff! Super ending there
hi @krishashok , where can I get your dosa tshirt ?
Fully filmy
Can you also give a jist on what happens to our bodies when we travel across time zones?
It does affect circadian rhythm, that’s why we have jet lag
Wow gut bacteria too have CR in rhythm to ours! So when a person has interrupted cycle like sudden switch from day shift to night shift, probably the CR of bacteria also is disturbed?
👍👍✌️✌️👏👏👏
And am watching this at midnight 😊
Big fight between melatonin and cortisol going on...
Haha
One vid on diabetes 101 for my mom please
Will do!
@@krishashok lovely 🥳♥️
What is thevdifference between pulses and lentils
What if we brake the body clock and start eating and working at night and sleep at the morning ?
hi Krish, can you please speak about glucose spike bcuz there is lot of confusions around this topic.
Just ignore all the scaremongering - glucose spike after eating food is natural
@@krishashok Thank you krish 😁
Hi Krish, as usual excellent explanation and useful suggestions, thank you! I had a doubt, so if one is doing intermittent fasting and has first meal at 12.30pm then does that affect productivity between 8-12pm?
Where can I buy that shirt
please make a video on what makes a subject (or a thing) scientific. I have seen people wrongly inferring their subject(read Ayurveda and religion) as scientific if science agrees with their recommendations/claims.
Wonder how you manage time juggling so many interests
Please make a video on the same
Hehe will do!
Since childhood, I've been fresh and creative at night and sleepy during daytime. Is it possible my circadian rhythm has a natural shift? I should respect it right?
Do what works for you
AR Rahman saab, welcome
@@HarshKS2 😂😂
111th comment. Id love a pin too! who else is watching a video about circadian rhythm at 3am 😅
Haha. The irony of watching a video that tells you watching videos at night is bad for you
Hi Sir.
As a Night shift employee, how do I readjust my circadian rhythm?
Consider making sure your sleeping environment is really really dark and also make sure your diet accounts for the fact that insulin sensitivity might be low (eat less carbs etc)
There are cells in your eyes that tell your brain when it's daytime, and what time of day it is. They were first postulated in the 1990s, and then proven in the early 2000s. They don't contribute to vision, they just help your circadian rhythm. They expect more blue-blue light in the morning, more greenish-blue in the evening, but just getting blue light in specific wavelengths all during your night shift should be enough.
As I remember, the light wavelength range that trigger those cells goes from about 440 nanometers (intense blue), through cyan, to about 530 nanometers (greenish blue). The earliest research used lights that produced 480 nanometer light, and you will still read claims that that is the only effective light for this, but later research showed that the actual effective range is broader, as you would expect in a biological system.
So yes, as Krish says, have a really dark place to sleep, but also to have the right wavelengths of light during your "day" to fool your brain. The easiest, and cheapest, way to provide this for yourself is with LED daylight lights - the ones rated between 5000 and 7000 kelvin, the higher the number the better. They make bluish white light, like the sunlight outdoors at noon on a clear day, and a large percentage of the light they create will tell your brain it's daytime. The soft white LED bulbs are not effective for this, they have the wrong wavelengths of light.
But if using just daylight LED bulbs is too harsh for you - add some soft white bulbs to the mix, your eyes will respond to the blue in the 5000 to 7000 k bulbs even if other wavelengths are present too. If you have a desk or other place you use most of the time, a desk lamp with a 5000 to 7000 kelvin bulb in it will help keep you awake and alert. This is also true for people who work indoors away from windows during normal daylight hours - a desk lamp with daylight LED bulbs will make you happier and more alert. In northern latitudes they can be used in the winter to extend your day and reduce or eliminate Seasonal Affective Disorder.
Of course, as you already know, staying on the night shift schedule even when you're on your day off is best - but that can be difficult as we also know. Getting the right light during your "day", whatever time it actually is, can help you switch back and forth better.