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In this section
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We will see the importance of circadian rhythm for our horm
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And how to improve it
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But let's start by understanding what circadian rhythm is
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So think of this
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In our body millions of processes happen every minute
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And the right processes need to happen at the right time
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And they need to be synchronized together
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And that's what's your kid in rhythms do
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And so to simplify
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We can take the example of an office
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People come to the office in the morning so lifts need to be working so that they can get to their
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Around midday people need
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To eat and so you need to prepare lunch for them and serve it
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And then at night when people leave the office
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That's when you can do your repair that's when
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You can take the trash out Etc
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And so this is
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In a similar way our circadian rhythm allows all of the processes in our body to happen at the right time
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I'm into synchron
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And this happens
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Because every cell in our body
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Has a clock
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And all of these clocks are synchronized by what we call our Master Clock which is in our brain
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And then the exact name is
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Supra charismatic nucle
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And so our circadian rhythm controls
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So many aspects of our health including our temperature our digestion our blood pressure
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Our horm
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And even our ability to coordinate movement
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The way this
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Is that our body uses time cues from our environment
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To tell what time of the day it is
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And the most important thank you is light
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Because
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Through the
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Cuz our Central
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What time of the day it is
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And then that Central clock
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Synchroniz
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All of the clocks inside of our body
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And the way this works is that in our eyes we have blue light
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Is called melan
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Which are able to detect what is the share
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Of blue
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The in the light that we receive
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And this is an excellent time too because
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If you look at sunlight
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Through the day
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It will contain different amounts
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Off blue
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In the morning you have very little blue light
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And then around noon
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You have
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The highest amount of blue light and then again
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The afternoon until sunset the blue light component goes down and so
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Our body uses this as a way
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To tell what time
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Of the day it is
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The problem with artificial light is that it doesn't have this component
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It it always has the same amount of blue light
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And arguably a lot of the
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Artificial light we use today such as led
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Have too much blue light and so when we use artificial light
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We're actually telling our body
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The whole day
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But it's
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And noon is actually a stressful time so we're stressing our body
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Throughout the day instead of allowing you to have this rhythm
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The natural light from the sun gives us
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Now there are other
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Time
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Such as temperature
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The time we eat
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Are physical activity
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These are mostly important for
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Blocks at the organ level
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And not for our Central clock
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Our circadian rhythm controls our
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Hormones as well for example in testosterone
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The levels are going to increase during sleep and they peek around 30 minutes after waking up
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To then drop
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Throughout the day
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As you can see here
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The Circadian rhythmicity of testosterone is much more pronounced
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In young males
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Compared to older
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Elsewhere you almost have no circading with my city at all
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When you have a strong and healthy cicada rhythm
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It's usually means you will also have optimal hormones
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And that's because when we get enough
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Morning
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To our
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We're giving our body the right sign
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And this
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The activation of dopamine
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End of our Pichu to read
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And these give you optimal testoster
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For example in this experiment
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Rent when people are putting constant Darkness you can see that they're dopamine does not go up very much
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While when they have the normal light and dark cycle
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They actually
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Experience a much bigger search in DOP
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Now when you also have circadian alignment this means that your hormones are going to be in Bal
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And they're going to work
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With each other in an
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Talk to my way
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Now conversely when we have circadian disruption
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We also have
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Hormonal dis
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And that's because
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Bright
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At night or at the wrong time
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Gives us the wrong circuit and signal in this usually
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Will lower our dopamine which means lower testosterone because remember
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Dopamine drives going to drop being releasing hormone from the pituitary
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It also means we will have
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High cortisol at the wrong time
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And cortisol
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An agent that lowers
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Testoster
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When we have circuit in disruption this also throws off
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Are hormone levels because our circadian rhythm controls the hormone release
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Timing and so
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When we throw off this
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Optimal balance between our hormones we can then have a chain reaction
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Imp
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All our
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At
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And so to reset your circadian rhythms the first thing you want to do is to follow the sun's rhythm
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And get plenty of
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During the day
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So you ideally want to wake up around sunrise
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And get
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You also want to see enough sunlight
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And spend time
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As much
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As you can
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An idd when you're out you don't want to have any contact lenses you don't want to have any sunglasses or any
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Glasses
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Cuz these can block
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UV
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And UVA is important to
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Drive your dopamine levels to activate your pituitary gland and thus
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To improve your horm
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You also want to get out
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Every 2 to 3 hours for
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5 to 10 minutes so getting out
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Through the day will help you access
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Different light spectrums
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A different times of the day and this help
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Further sync your circadian clock
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And then finally
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If you're out
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IDE open your windows so that you can get
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The full light spectrum
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To your eyes
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The second thing you want to do is to Shield yourself
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From artificial light especially at night
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And so you want to use blue blockers or these orange glasses especially after sunset
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So that you can block the blue
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From artificial light
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You can also use the lighter version of them
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During the day if you're using
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Too much
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Screen
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Or if you if you're in an artificially
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It's office
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Typically what I do is
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I used
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During the day
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I used these
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Before
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Sunrise
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And after sunset
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And then I used a very orange ones or the red ones
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Just before sleep so want 2 hours we didn't sleep
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You also want to make your screens red so your phone your laptop your TV screens red
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Especially after Sunset and I will add in the resource sections how to do that
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And finally you I really
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To use dim light at
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It's from incandescent bul
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Or from Red Bull because these contain much less blue
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Which is the disruptive component
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Guitar circuit RH
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The third thing you want to do is
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To time your eating with the sun and so you ideally want to eat within 1 hour of waking up because this way
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You tell your body hey this is the morning this is time to wake up
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And you want to stop eating after sunset
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If you can't stop eating after sunset
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Then the next best thing is to at least
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Allow for 4 hours without food before
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And finally you want to
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Time your activity with the
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So you want to do your most demanding
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Activity in the middle of the day
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And you want to start your morning smoothly
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And relax and unwind in the evening after Sunset as well
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Avoiding
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Any stressful situation at this
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