The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight

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In 1954, an important experiment reported by Colin Pittendrigh demonstrated that eclosion (the process of pupa turning into adult) in Drosophila pseudoobscura was a circadian behaviour. He demonstrated that while temperature played a vital role in eclosion rhythm, the period of eclosion was delayed but not stopped when temperature was decreased. [15] [14] Gaston, K. J., Bennie, J., Davies, T. W. & Hopkins, J. The ecological impacts of nighttime light pollution: a mechanistic appraisal. Biol. Rev. Camb. Philos. Soc. 88, 912–927 (2013).

Lie JA, Roessink J, Kjaerheim K (February 2006). "Breast cancer and night work among Norwegian nurses". Cancer Causes & Control. 17 (1): 39–44. doi: 10.1007/s10552-005-3639-2. PMID 16411051. S2CID 6281682. Changes to the circadian rhythm and sleep occur once an individual begins abusing drugs and alcohol. Once an individual chooses to stop using drugs and alcohol, the circadian rhythm continues to be disrupted. [127] Mizoguchi T, Wright L, Fujiwara S, Cremer F, Lee K, Onouchi H, etal. (August 2005). "Distinct roles of GIGANTEA in promoting flowering and regulating circadian rhythms in Arabidopsis". The Plant Cell. 17 (8): 2255–2270. doi: 10.1105/tpc.105.033464. PMC 1182487. PMID 16006578. LeGates, T. A., Fernandez, D. C. & Hattar, S. Light as a central modulator of circadian rhythms, sleep and affect. Nat. Rev. Neurosci. 15, 443–454 (2014).

How to nurture your rhythms?

Liira, J. et al. Pharmacological interventions for sleepiness and sleep disturbances caused by shift work. Cochrane Database Syst. Rev. 8, CD009776 (2014). Melatonin is absent from the system or undetectably low during daytime. Its onset in dim light, dim-light melatonin onset (DLMO), at roughly 21:00 (9 p.m.) can be measured in the blood or the saliva. Its major metabolite can also be measured in morning urine. Both DLMO and the midpoint (in time) of the presence of the hormone in the blood or saliva have been used as circadian markers. However, newer research indicates that the melatonin offset may be the more reliable marker. Benloucif et al. [89] found that melatonin phase markers were more stable and more highly correlated with the timing of sleep than the core temperature minimum. They found that both sleep offset and melatonin offset are more strongly correlated with phase markers than the onset of sleep. In addition, the declining phase of the melatonin levels is more reliable and stable than the termination of melatonin synthesis. Baehr EK, Revelle W, Eastman CI (June 2000). "Individual differences in the phase and amplitude of the human circadian temperature rhythm: with an emphasis on morningness-eveningness". Journal of Sleep Research. 9 (2): 117–27. doi: 10.1046/j.1365-2869.2000.00196.x. PMID 10849238. S2CID 6104127. Mice, when fed highly processed food and allowed to eat all the time they pooped all the time as if they had IBS. TRS took care of their frequent pooping and restored the daily bowel movement cycle. This suggests that people with IBS may benefit from TRE. IBS is rapidly rising among teens and young adults. We don’t know for sure, but it’s likely that sleep and circadian rhythm disruption beginning in middle school is the problem.

a b c Proper KI, van de Langenberg D, Rodenburg W, Vermeulen RC, van der Beek AJ, van Steeg H, van Kerkhof LW (May 2016). "The Relationship Between Shift Work and Metabolic Risk Factors: A Systematic Review of Longitudinal Studies". American Journal of Preventive Medicine. 50 (5): e147–e157. doi: 10.1016/j.amepre.2015.11.013. PMID 26810355.

Quartel L (2014). "The effect of the circadian rhythm of body temperature on A-level exam performance". Undergraduate Journal of Psychology. 27 (1). Seizer L, Cornélissen-Guillaume G, Schiepek GK, Chamson E, Bliem HR and Schubert C (2022) About-Weekly Pattern in the Dynamic Complexity of a Healthy Subject's Cellular Immune Activity: A Biopsychosocial Analysis. Front. Psychiatry 13:799214. doi: 10.3389/fpsyt.2022.799214 In 1977, the International Committee on Nomenclature of the International Society for Chronobiology formally adopted the definition:

It has previously been found that matching a plant's circadian rhythm to its external environment's light and dark cycles has the potential to positively affect the plant. [65] Researchers came to this conclusion by performing experiments on three different varieties of Arabidopsis thaliana. One of these varieties had a normal 24-hour circadian cycle. [65] The other two varieties were mutated, one to have a circadian cycle of more than 27 hours, and one to have a shorter than normal circadian cycle of 20 hours. [65]Bedrosian, T. A., Weil, Z. M. & Nelson, R. J. Chronic dim light at night provokes reversible depression-like phenotype: possible role for TNF. Mol. Psychiatry 18, 930 (2013). Khalsa SB, Jewett ME, Cajochen C, Czeisler CA (June 2003). "A phase response curve to single bright light pulses in human subjects". The Journal of Physiology. 549 (Pt 3): 945–52. doi: 10.1113/jphysiol.2003.040477. PMC 2342968. PMID 12717008.