-induced circadian disruptions in modern aging societies (Hatori et al., 2017)
While this article could’ve easily addressed the havoc wreaked on most animals (hibernating, migrating, reproducing, etc.) or even many plants by artificial light, the focus is on humans.
Posted in angiotensin, Bromocriptine, Cabergoline, cancer, chronopharmacology, circadian, depression, diabetes, Dopamine, melatonin, mortality, sex, sleep, Sun, vasopressin
Tagged circadian rhythm, melatonin, mortality, sleep
I’ve been known to say intermittent fasting is #weaksauce because most of the human studies show little or no effect and people frequently report being hungry (yes, even if LCHF). Human studies, not “n=1’s.”
Well, now we know why. Time-restricted feeding (TRF) only really works when the feeding window is early (eTRF), as demonstrated by the recent Sutton study which showed, miraculously, great benefits achieved sans weight loss. Calories were strictly controlled in that study to prevent weight loss. AND when the participants were on eTRF, they actually reported less hunger in the evening.
We know from the studies by Jacobs and Hirsh that under ad lib AND isocaloric conditions, people lose more weight eating all their food for breakfast than those eating all their food for dinner.
That’s cuz metabolism is gimped at night. Lower metabolic rate and greater propensity to store fat.
Melatonin sensitizes the system, preparing it to optimally partition nutrients in the morning.
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Posted in Advanced nutrition, angiotensin, Bromocriptine, Cabergoline, chronopharmacology, circadian, Dopamine, Energy balance, Ketosis, melatonin, muscle, sex, sleep, vasopressin
Tagged calories, circadian rhythm, ketogenic, ketones, ketosis, melatonin, nutrition, protein
From all of the published human studies and “n=1’s” I’ve seen on online forums, intermittent fasting is #nothingsauce. Don’t @ me.
When people lose weight via IF, it’s because of caloric restriction. There’s no metabolic advantage, and if anything, maybe the opposite. Restricting your feeding window to a very short period = metabolic mayhem.
2000 kcals in one sitting?
*smh*
I believe “early Time-Restricted Feeding” #eTRF showed promise in that recent study because of the “early” part; no so much on the “TRF” part. I believe this, in part, because the large majority of our population suffers from some degree of circadian arrhythmia. Social jet lag, too much artificial light at night, skipping breakfast, etc., etc. An EARLIER feeding window is one way to re-align circadian rhythms.
It STARTS with Sleep. Wanna improve body comp and make mindlessly better food choices? Fix your circadian rhythms.
Now onto the one of the weirdest, but potentially most revealing human studies on time-restricted feeding…
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Posted in Advanced nutrition, chronopharmacology, circadian, Dopamine, melatonin, muscle, Protein, strength
Tagged calories proper, circadian rhythm, diet, energy balance, exercise
I feel exonerated!
Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes (Sutton et al., 2018)
Tl;dr: 8 prediabetic men, 5 week crossover study. When on eTRF, the only rule was basically dinner no later than 3 pm and no snacking thereafter. It was isocaloric because: 1) studies on meal timing and weight loss have been done; and 2) they wanted to test meal timing specifically, not confounded by weight loss.
Also, I think the results are due to meal timing, not fasting duration per se, because of the studies by Jacobs & Hirsh. In brief, they tested meal timing with similar fasting durations and showed people who ate one-meal-a-day all at breakfast lost more weight than people who ate one-meal-a-day all at dinner. First they showed this in an ad lib context and then again in an isocaloric context. Metabolism is gimped at night.
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#eTRF
Posted in Advanced nutrition, chronopharmacology, circadian, insulin, melatonin, Sun
Tagged circadian rhythm, ketosis, nutrition, Paleo
“The 24-hour sleep-wake cycle is one of the most prominent outputs of the circadian clock systems (Heyde et al., 2018)”
Sleep disruption and circadian arrhythmia induce metabolic, cognitive, and immunological impairments. Is it causal? YES.
Sleep is highly conserved across the animal kingdom, since the dawn of time.
Interesting comparison: unlike hibernation or a coma, sleep is highly reversible. Lots of rebound regulation: lots of wakefulness makes you tired; lots of sleep leads to increased wakefulness.
Studies have shown improved memory performance after naps and extended sleep durations. Imo, you don’t need to go from 6 to 9.5 hours overnight, but keep that “9.5” on your radar.
Diet is easy, just eat like an adult. You can go 10 days without even eating! Try that with sleep. No, don’t try that. Most definitely incompatible with survival. Sleep deprivation impairs cognitive functions.
As a marker of health: cognitive function >>> how many reps you can do at the gym.
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Posted in Advanced nutrition, angiotensin, Bromocriptine, Cabergoline, cancer, chronopharmacology, circadian, depression, diabetes, Dopamine, Energy balance, insulin, Leptin, melatonin, sex, sleep, Sun, testosterone, vasopressin, Vitamin D
Tagged circadian rhythm, insulin, melatonin, mortality, nutrition, Paleo, sleep
“Much of the current science on, and mathematical modeling of, dynamic changes in human performance within and between days is dominated by the two-process model of sleep-wake regulation, which posits a neurobiological drive for sleep that varies homeostatically (increasing as a saturating exponential during wakefulness and decreasing in a like manner during sleep), and a circadian process that neurobiologically modulates both the homeostatic drive for sleep and waking alertness and performance (Goel et al., 2013).”
Acute and chronic sleep restriction degrade neurobehavioral functions, attention, cognitive speed, and memory. Strictly according to the studies (not your n=1), < 5.5 hours is bad, < 7 hours is suboptimal, and ~ 9.5 hours may be optimal. Seems like a lot; who has time to sleep 9.5 hours?!
Above image shows cerebral blood flow (orange) in the same person’s brain during a Psychomotor Vigilance Test performed in the morning and afternoon. Interestingly, most participants perform better in the afternoon and this is associated with more blood going to a different part of the brain.
“Sleep is a ubiquitous biological imperative that appears to be evolutionarily conserved across species.” Mandatory for optimal attention and cognitive performance.
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Posted in angiotensin, Bromocriptine, Cabergoline, cancer, chronopharmacology, circadian, depression, diabetes, Dopamine, Exercise, fertility, melatonin, mortality, nicotine, sex, sleep, Sun, testosterone, vasopressin
Tagged circadian rhythm, exercise, melatonin, mortality
I read this on a magazine cover and my level of impending disappointment rapidly increased as I approached page 20. Aaaaand….
It wasn’t horrible! Could use some tweaking, but hit a lot of important points and didn’t say “NO RED MEAT EVER.”
1/ You sneak a smoke.
DUH. Smoking cigarettes is the worst way to get your nicotine hit imaginable. Use a patch, chew nicotine gum, suck on a lozenge. Just. Don’t. Smoke. It also ages your skin faster.
2/ You skip your walk.
BOOM! We all know the power of a good walk, amirite? Get sunlight and fresh air, get off your butt as often as possible!
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Another comprehensive review article: Chronobiological theories of mood disorders (Zaki et al., 2017)
Here is my summary and opinions about it.
Tl;dr: the authors cautiously explored the bidirectional and/or causal effect of sleep & circadian disorders vs. mood disorders. I appreciated their caution but a lot of the evidence presented suggested circadian arrhythmia as a causal agent.
Tricyclic antidepressants (TCAs) and selective serotonin reuptake inhibitors (SSRIs) don’t address underlying circadian and seasonal rhythm dysfunctions, so patients are usually prescribed these meds indefinitely.
In the future, they see light therapy and melatonin receptor agonists as better treatments. I’d say an outdoor walk sunlight exposure after breakfast in the morning, blue blockers or nix artificial light at night, and instead of melatonin agonists, consider serine.
“The master clock controlling chronophysiological rhythms of theand body organs is located in the SCN…” VIP and AVP are abundant in the SCN! I knew it! LOL
“Humans’ endogenous rhythmic activity has a period slightly longer than 24 hours, hence, it needs daily entrainment to 24 hours with zeitgebers.”
Translation: SUNLIGHT AND BREAKFAST IN THE MORNING
Evidence favoring circadian and sleep disorders as causal agents in mood disorders:
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Posted in angiotensin, Bromocriptine, Cabergoline, chronopharmacology, circadian, Dopamine, melatonin, sleep, Sun, Vitamin D
Tagged circadian rhythm
In Nedeltcheva’s notorious weight loss study, those assigned to shorter sleep duration (5.5 hours) lost more muscle and less fat mass than those assigned to adequate sleep duration (8.5 hours). Same diet + same calories + circadian arrhythmia = no bueno.
*I’d say 8.5 hours can be called in this context. I like saying, seasonally, 8-9.5 hours of darkness, most of which should be spent sleeping. Others say 7-9 hours is adequate and <7 is inadequate. I agree with that, too*
Similar outcomes are seen in any number of sleep restriction studies. Figuratively, everything goes down the toilet. But that’s only half of the story.
There are a couple randomized intervention studies on intentional sleep extension and the results are very cool.
The effects of extended bedtimes on sleep duration and food desire in overweight young adults: a home-based intervention (Tasali et al., 2014)
They recruited habitual under-sleepers (<6.5 hours), recorded their sleep behaviors for a week, then gave them individualized behavioral counseling on sleep hygiene with the goal of extending their sleep duration to 8.5 hours. It worked: they were less sleepy, felt more vigorous, and spontaneously ate less sugar and fewer calories. Had the intervention lasted longer than 2 weeks, we would’ve seen body comp improvements as per Nedeltcheva’s study results. IT STARTS WITH SLEEP.
Beneficial impact of sleep extension on fasting insulin sensitivity in adults with habitual sleep restriction (Leproult et al., 2015)
Similar set-up as above: 2 weeks initial monitoring, then 6 weeks where they slept about an hour longer. It worked. Total sleep time positively correlated with indices of insulin sensitivity.
Feasibility and emotional impact of experimentally extending sleep in short-sleeping adolescents (van Dyk et al., 2017)
Kids who normally slept 5-7 hours a night increased that by ~70 minutes for 5 weeks. It worked: reduced symptoms of sleepiness, anger, and confusion! Seriously?
Seriously.
Most of these studies basically just told the participants to go to bed earlier (in evening chronotypes) or sleep a little later (in morning chronotypes). It was individualized and not pharmacological. That means you can do it.
Check it: Blocking nocturnal blue light for insomnia: a randomized control trial (Schecter et al., 2018) CROSSOVER STUDY. Tl;dr: it worked. Blue blockers, FTW.
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