I also want to remind people that although I follow and trust Mike, it’s good to be mindful and try to implement this type of information. But for me, when Mike is talking about looking back at life… I don’t want to miss out on life because of a strict circadian schedule either. I want to travel the world, I want to grab celebratory drinks with my friends, sometimes life is busy and ya know what I want pizza at 9-10 PM. I believe in living a healthy lifestyle but there has to be a balance because living a healthy lifestyle doesn’t matter if you’re miserable and have absolute no social life. It’s the hard balance we all strive for. I don’t have it down, I’m still working on it myself.
I could not have said it better. Perhaps my years of traveling and being in different time zones shaved a few years off of my life, but I wouldn't trade them for less wrinkles and better hair. It's all about moderation and self-control and also knowing when to have a good time and live life. You don't want to live your life like you're training hard to be a really good looking 120 year old. It's not a competition, and besides, not one DAY is guaranteed, let alone years.
I agree. Some can be so regimented it greatly interferes or runs over other people. Sure, they are on the path to longevity but kind of jerks or self absorbed along the way. Gotta have a balance.
Fair enough. In my younger days I needed to work 2 jobs, with little sleep in between. I’m sure I caused some damage, but I’m trying to educate myself and make better choices now.
I gained a ton of weight by doing what you mentioned: eating pizza, pints of ice cream, drinking sweet tea, etc very late at night (11pm-midnight or so) and staying up even later watching Netflix. It was fun at first but I realized how absolutely miserable I was and how much it had damaged my health :/ Thank the Lord, I’ve lost 70 lbs since last April, and now I’m inspired to work harder on changing my night-owlish ways 😖. Thanks for all the info you provide! I really enjoy your channel!
If you’re eating pizza, pints of ice cream, and drinking sweet sugary beverages, you are going to gain a ton of weight whether you consume these foods late in the evening or early in the day. I’m not dismissing the impact adherence to our Circadian rhythm has on our health, but let’s not pretend that if you ate those highly processed, hyper caloric, low nutrient, hyper palatable foods earlier in the day you wouldn’t meet with the same weight gain. The only exception to this would be in the case of someone who is extremely active in some sort of extreme sport that requires a high calorie diet to fuel their activities, and even then, they may evade weight gain, but will eventually suffer some health consequence from consumption of highly processed junk food. Eat real whole foods that are nutrient dense, with special attention to the macro nutrient profile, eat at the same time every day, and get to bed early. Add to this some sort of exercise program incorporating resistance, mobility, cardiovascular training, and most likely you will remain lean, muscular, and live a long heathy life.
@@petermiller1565 I thnk the point about junk food is pretty much assumed. I dont think anybody thinks that hacking your circadian rhythm is going to overcome a poor diet
@@johnvincent5673 Agreed, I would hope that no one would think so, however, the comment I addressed didn’t stop at simply saying that she gained 70lbs from binging on pizza, ice cream, and sugary beverages, it specifically added that this junk food was consumed late at night. She even gave an approximate timeframe (11PM-Midnight), which suggests to me that she may, in part, believe the time of the day these foods were consumed played more of a role in her weight gain than it likely did. I felt compelled to point this out lest anyone believe that they can mitigate the damages of these foods by eating them earlier in the day.
I've been more mindful lately of eating more of my bigger meals earlier in the day and eating my last meal no later than 5 P.M. Also, being in bed by 9:15 P.M. I've followed a ketogenic lifestyle for 2 yrs. now and the results are amazing. Sure, life is more regimented but who can say no to 7 1/2 hours of restful sleep and tons of energy everyday. I'm 57 Y/O.
@@Debunderwood I think that you should try to optimize your lifespan and do what you think is right for you. Live life to the fullest, you've only got one shot at this life thing, that I know of
I'm 33 and I'm usually in the bed by 9 pm, I actually love being in bed by 8.. while my peers are out partying, I'm getting my sleep so I can be up by 430 am to get in some cardio. I look and feel great for my age, I just decided to sacrifice the party life for health.
I had to go on a very healthy and restrictive diet years ago, and I couldn’t believe how amazingly soft and supple my skin became, my under eye circles disappeared, my alertness was amplified. Brain fog was gone!
I've been eating between 12-6 pm for months now and it works great for me. Also got to my ideal weight in 6 months :) I did OMAD more in the beginning but switched to 18:6 now as it's very easy to sustain
I try to be in bed by 10 PM, I never eat unless the sun is shinning (18/6), and my morning excercise is always done while fasted. I eat a carnivore WOE. I feel great at 67, better than when I was 37.
My chronotype has always been "Late night owl." As a kid and into adulthood I'd usually skip breakfast because I was always running late as I was tired/frequently running late. Today I'm told I do look younger than what people expect for my age 🤷♀ My experience with too early schedules is the same as Morning Larks that have to work the overnight shift. Whenever I did my mood was way off, craved all kinds of unhealthy foods, developed T2 diabetes, weight gain, sleep quality was sub-par, couldn't fall asleep when required despite all efforts, etc. I think pushing people into a chronotype that doesn't suit them is immensely harmful and if it can be avoided it should be.
Yes! Clearly for me sleeping at 3am or more destroy my health (I did it for years and it was hell). But at 9pm and waking early destroy it just as much. Even if I do it for long periods I'm constantly exhausted and my hormones go wild and I need to eat tons to stay awake and I'm so hungry anyway... I feel good when sleeping around midnight and waking around 8. I have a bit of wiggle room around that but not much.
usually my sleep has been messed up my whole life. When i went on the carnivore diet i slept at the same time every night. even with blue light on my face
@@creamofthecrop5868 I ate carnivore for a year. It didn't change anything. Just made me feel really good when sleeping a bit less than 8hours, but still felt terrible and constantly hungry if sleeping earlier than 11pm.
I use red interior light pre-dawn and post-sunset. My circadian rhythm is like a super power, absolutely zero need for an alarm clock, I get the best sleep ever and I can wake up at exactly when I want to just by making a mental note before falling asleep.
I do this as well, as long as all lights are off by 8.30 and I go to sleep with the failing light. It is actually a very beautiful experience. Daylight saving is annoying because it is always later than I think it is. Like right now. It's 6.30 pm and I have to start preparing for bed otherwise I will miss the window. No sheets on the bed yet...gotta go...sleep tight.
I’ve always found that being very intuitive with my body is key. It just feels good to let the digestion breathe and go without food unless genuinely hungry. Sleeping as long as the body needs has always made sense to me. Eating clean fooods that make you feel light and nourished. And listening to the body re movement. I feel these habits can all be a direct result of having the intention of really being at one with and listening to the body. Our body’s are our best friends ❤️ x
I sleep before 10pm most days and I don't eat 6 hours before sleeping. I think this really helps with not only feeling young but looking fresh and youthful 😂🤓
I have always ate dinner early I got in to this habit as a kid my grandmother always said if you ate to late it would make you fat. I guess she wasn't really wrong. She also didn't like to eat first thing in the morning said you stomach needs time to wake up. She unfortunately died of brain cancer at 60 but her brothers and sister follow the same eating schedule and they lived in to there 80's her oldest brother made it to 87 and her sister is 87 now and brother 89 and still going.
I’ve suffered from a bad cycle of being tired all day; consuming excessive coffee to compensate for the daytime fatigue. Then I stay up all night on my phone and go to bed around 2pm. I started intermittent fasting with a set five hour window and cut caffeine. The first thing I noticed is I became tired in the evening skipped playing on my phone and was asleep by 9pm. I woke up early feeling refreshed and happy and my chronic fatigue was gone.
So during the height of the pandemic I focused on breathing through the hose, enjoying a fire at nights when it's winter (which coincides with your cold temp. theory), eating healthy inflammatory diet (lots of turmeric, curry). I also drank lots of water, NEVER drink soda (or anything high in fructose corn syrup, I've heard it kills VD intake). I am very consistent about going to bed around 9PM as well. I have been taking D3/K2 supplements. I haven't gotten sick once since the Omicron variant. When I got Covid (Omicron, I believe) it was the most mild cold I've ever had. I hope this helps someone.
on sleeplessness... I have an about 2 hour awake period every night, and this has been so since becoming an adult. I sleep 3 to 5 hours, am awake for 2 hours, and return to sleeo for another 3 to 5 hours. I haven't tried to fight this, but have simply rolled with it. I have read two great books that detail how the idea of 8 hours of unbroken sleep came about. In short, it was promoted by English and German industrialists in the late 18th century to keep the factory owners from suffering the financial loss associated with sleep deprived factory workers falling into their machines and destroying them. At that time labor was cheap and materials were expensive. Each machine was built entirely by hand by woodworkers and blacksmiths and cost enormous amounts, while factory employees were waiting in lines to be hired in a job that worked you 12 to 16 hours a day for pennies a week.
I did this beginning in 2017. Keto diet and all and lost 120 and my health was considerably better. I was taking 8 medications then none. I had Lupus SLE for 20 years and developed IBS, high bp, high cholesterol, pancytopinia, severe joint pain and disintegration to where I have a replaced hip and both knees replaced. I had inflammation of the lining of my heart and stage 3 kidney disease. I also had pre-diabetes, diverticulitis , colitis and IBS. Everything resolved. In 2020 my husband of 46 years (he was 67) had a health crisis and went to the hospital where he contracted Covid. He was there 2 months and died. It was a terrible time for me and I went off my diet and routine. I’ve gained back 30 pounds and don’t feel as well. I don’t sleep as well. I want to get back to this but I’m having a very hard time making myself do it. Every day I say I’m going back but I don’t. My daughter and her two kids moved in with me. She has them on no schedule at all and has all kinds of food easily available. I want to ignore it but I succumb all the time. I’m 74 now. I don’t look it and I want to stay that way. I’m really going to try harder after hearing this - no I’ll use Yoda’s statement - “Do or do not, there is no try.” I have to do it. Thanks for all the encouragement.
So sorry about your husband Rusty. Please listen to yourself and get back on a good routine. You can do it. And you'll probably positively impact your daughter and grandchildren in the process. Just do it. You can.
Thanks much for the episode. Helped me refocus. Had a birthday a last week and hit 70. Drinking and eating sugar late at night was fun. Two days later still recovering. Thanks for that and other tips.
Circadian rhythm makes perfect sense especially as you age.. If we look at people communities that have the longest life spans. . all seem to have simple structured lives that are uncomplicated and community minded..
For anyone like me who has a tough time falling asleep, I am prone to insomnia but I have been doing bedtime yin yoga sessions of 15-30 minutes which help to become instantly somnolent (sleepy). Yin is a slow, soft restorative yoga form performed on the floor, it is not the energizing yang yoga that most people recognize. Some yin instructors on UA-cam even have sessions you can perform while laying in bed. You have a hard time NOT falling asleep during a yin session. And, of course, follow habits like no media, eating or blue light before bed.
My great grandfather lived to be 100 years old, and he ate slept woke and napped at the same time every single day for 80 years. He was an old farmer, and he had a healthy independent life for about 96 out of his 100 years. No dementia either.
One of my favorite things about being retired is I sleep when I feel like it and don't get out of bed until I'm good and ready. Usually 5 or 6 hours at night and a two sometimes three hour nap during the day. I fall asleep with the TV/streaming internet and usually fall asleep within 5 minutes. The TV times off. That's how I do it and it seems to work for me.... oh yeah no wife, kids are grown and gone, so it's probably not for everyone but my two dogs and cat think it's a good system.
In the last six years I struggle so much to fall as sleep and stay asleep due to many reasons such as watching tv while in bed, late snacking, going to bed at different times, stress, age as I am in my late 40's , my husband declining health as he has MS and it is now disable and needs help with everything. I bought the bluebox glasses in December and I feel it has helped me, a bit pricy but better than taking prescription sleeping pills which I was getting into taking them at least once a week. I would take the tv out of the bedroom however my husband spent a lot of time in bed so he watches tv, so that is not an option that is why I invest on the glasses. Thank you Mike for all the valuable information that you share with all of us. And yes your wife look younger than she is.
I have heard of people getting good results with MS on the carnivore diet. Carnivore has helped me a great deal with my auto immune disease. Good luck.
I’ve heard of Jeanne Louise Calment before. She smoked cigarettes until she was, IIRC, 117 years old and drank red wine daily. There’s a photo of her smoking at a very old age. Makes her longevity even more amazing, I think.
Some have genes of longevity,not all have that.all this intermittent fasting and anti-aging activities and keto diet are for those who want a good quality life.
Its about what you eay not when you eat. Mediterranean food for example instead supermarket food. And its about stress free life. Lots of this makes sense bit lot of it is bullshit honestly. Just listen your body, eat cleaner, try to not do stressful job thats it
THIS IS REAL-- I've been mindful of keeping to a time schedule for the last 2 yrs... B-fast at 8am... Lights go out at 7pm... Sleep around 9pm... I can watch blogs off my computer from a distance at night (no email after 7pm). I turned 60 last yr and feel like I'm 30! THANKS MIKE for the inspiration and info over the last 3 years!
I am one of those guilty people who have a stack of anti-aging supplements. NMN, Reservatol, Fisetin, etc. It's quite a list.. & Eventhough I am aware of how important sleep is, it can be difficult especially with other people in the home sabotaging my commitment to health. I think it's time to put my foot down and instill some ground rules. Thank you for the reminder. Also tonight will be my first night on Melatonin, so this video came right on time.
Melatonin is a hormone and it's been perpetuated as a sleep aid even though it's not true. If you listen to Andrew Huberman Podcast, he explains it why not to take melatonin regularly.
@@asharma636 ok. Please look up Doris Loh. She has excellent information on melatonin. There are many uses for melatonin. More is being discovered about its benefits. Summer people have been using large doses of melatonin for many years with huge benefits.
I have had sleep issues since i was a kid so this is a hard one for me. My brain literally won’t shut off. i do know that when i have had a good workout in the day, i don’t struggle as much.
I use to have a problem, or still Do, but what helped me was investing in magnesium glycinate tablets and I take them 30 minutes before bedtime. It really helps me to relax and shut off my brain and I'm out for the whole night
Read the book The Circadian Code by Satchin Panda. It helped me so much. Try to slowly incorporate everything into your day and create a routine. Then please send me a response after you’ve done it for three months.
CBD might help, as well as vitamin d in the morning and or natural sunlight at day. Mix of intensity and endurance training makes me more ko than just one training type... try intensity before endurance ✌️
Very interesting and I find this very true. Little did I know I had a circadian rhythm when I was working in office. I would sleep wake eat and exercise at the same time everyday Monday through Friday for 11 years. I look at photos from now and then and I am a bit thicker now. I’ve recently started walking, HIIT at noon and cutting back on carbs. This is good info! Thank you.
I think we need a video on how night workers or those with less consistent schedules can offset the problems that come with that. Some people aren’t able to change their schedules unfortunately.
I'm adult student in my 40s, but people think I'm in my 20s and my daughter is my classmate.. It's not me doing anything special, it's them drinking alcohol, having irregular sleeping schedules and not eating enough proteins. Good video. x
Waiting on my blue blocking glasses to be delivered! I switch my phone filters and try to get to bed at a consistent time every night. I have problems with falling asleep but not staying asleep so much like I used to, so things are already improving for my sleep. Thank you for all you do Mike ❤️ I’ve learned so much from you!!
Try fasting 16-8, give up beer and bread and sugar. That makes an amazing difference in my experience. Sleep (though very important is 5 hours for some and 9 hours for others.A consistent 5 hours works well for me at this point?
Great sir, I appreciate how you elaborate the massive manuscripts as a simple story' telling. As a phd scholar in diabetes and ulcers, i know how tired-some to read full paper, and making easy for non science or non nerdy population. Appreciate your works...
I worked in sleep medicine for 12 years. Habits of a regular bedtime/wake time and using the bedroom only for sleep or sex were always recommended. My husband and I have never had a tv in the room. We do look at our phones unfortunately and it is a habit I believe would be helpful to break.
This is such GREAT information. Thank you, Mike, for always trying to put accurate, science-based information to help better all of our lives. I am 56 and watched my parents die from dreadful diseases, so I will do anything I can proactively to live a long, healthy life. Keep these videos coming!
Great information. Since I stopped losing weight fasting, I have been trying to "mix up" my eating window. I've never been a great sleeper, but lately it's been awful. I'm going to work hard at implementing all of this advice this week and see if I can get some improvement. Thank you!
Same here re fasting, but instead of weight gain, I've gained it in centimetres! It's so annoying as this has only happened in the last 8 months or so. I sleep better than I have done...🤷♀️
I won’t drink Apple cider vinegar right after a dinner, since ACV slows the emptying of food from stomach and it might impact my sleep. I’d suggest check the blood vitamin D level, and supplement if needed. Sufficient Vitamin D helps people sleep better and it works for me (my blood level was insufficient when checked during this Winter and then I added 2000IU a day). I also experienced weight loss plateau recently doing IF (time restricted feeding) so I shifted from 16/8 to 18/6 and then 20/4 in a matter of 4 weeks, and resumed losing weight (2 lbs in 2 weeks doing 18/6, 3 lbs doing 20/4 in 2 weeks). I will continue 20/4 until I get 5 additional lbs and then I will shift slowly back to 18/6 and 16/8 for weight maintenance.
@@MT-sq3jo Dr Eric Berg recommends it at least half an hour before meals as it prepares your stomach for any incoming food by increasing the acid levels. I want to start a 3 day water fast, but I need to get rid of all the temptations in the house first (i.e. the food!) 😂
Mike thank you. Invaluable content as always. Well presented and easy to follow. Have learnt a lot from you that I've implemented to positive effect. Keep up the excellent work. Stay well, happy and badass! 😀
Here is what I think of this video: Pure gold. Some of the best time I have ever spent. I look forward to watching this video again, and reading the paper, and putting these things into practice.
Interesting as I’m aging I’m noticing I can’t process alcohol or carbs as well I did when I was younger. And yes disrupts my sleep. I will definitely keep your advice and very well presented. Thank you 🙏
I think this video was very informative. It's true about in your mid forties where you can possibly have sleep issues so it's good to know that this can help. I think the more you know is great and you can apply it to methods your already using. I currently also fast and didn't know it was just as important to be strict with Timelines so thanks ! Also I loved your video on the Israel study I did this for a class project and got a 95 on my presentation your video came in handy when providing the overview on the study ! 👍🏼👊🏽💥
I admire your ability to set boundaries and take care of yourself. Thank you for taking the time to research 45 pages about the circadian rhythm. I've learned something new on your channel and will apply these new health disciplines in my life. Please like and share this critical information to friends and family.
I agree times of eating, sleeping and fasting are unrecognized in western, allopathic, modern views... but the TIMING of how we eat, live and sleep is well known in indigenous cultures and has been taught in traditional Āyurveda for thousands of years - it is essential, fundamental and basic. Even my children could explain it. ❤️
On the light comments, I would suggest looking at bit farther into the technology. My family has been experimenting with the GE smart bulbs. I was thinking only about time schedules but my kids started looking at the color of the light as well. Bright daylight during the day and moving towards warmer light in the evening. They are even using the light as a wakeup cue along with a music alarm clock. My wife and I have started using this in our bedroom this winter and it has made it easier to keep a routine schedule.
Thank you for sharing this impactful information. I now can use this to optimize everything that I’ve been working on for the past couple years; exercise, diet, and sleep health. Looking forward to hearing more on this topic.
Awesome topic and video! A lot to consider but i'll try to remember the main point which ,the way i see it, is building and maintaining healthy routines and adapting them to seasons.
I recall Dr David Sinclair saying in the Huberman lab podcast that NMN and NAD do affect the circadian clock, so he recommends taking them early in the day
Great information! I love the Zero app. I’ve been doing the Circadian fast for the past two years which has helped me lose fat and stabilize my weight. I also find that my digestion and sleep are better.
I agree with the content in this video and we can choose to do what we want with it. On the other hand it feels to me, especially as I get older, that keeping good health is like walking a 50 kilometre tightrope - it can be done but so very difficult.
Good tips. Specially us old looking folks. Only 38 but have almost all grey hair in my head. I’ve had grey hair since I was 13 though. So who knows if it’s hereditary or what. Thanks for the video 🤙
Good tips there Mike. 2 questions. First, you mentioned drinking green tea in the evening is good for managing blood sugar, is the back side of that coin that the caffeine could stop you sleeping. 2: you also mentioned regementing fasting and excersise is important from a carcadian point of view but others have mentioned that "surprising the body" by say sometimes fasting through breakfast and sometimes fasting through dinner can be beneficial from a visceral fat point if view. Which do you think is more important? 😀
My workout place just said my face looks great Fasting 72 hrs. Few months to 80 a Carnivore. I did slide on the asphalt last Tuesday resulting in bumped forehead worked it’s way down two black eyes then check discolored but now mostly gone. I have done different creams and red light therapy at workout. All combined healed me.! I do that taurine in my electrolytes.
The internal body clock developed from traditional Chinese medicine is a great guiding source to optimize what time of the day to perform different activities that will naturally support your body’s circadian rhythm. I’ve been practicing this for the last few months and have seen improvements in my digestion and my energy levels upon waking and their resilience through the day.
Great advice! Thank you … but many doctors and holistic health experts emphasize the importance of changing your fasting times and eating windows so the body doesn’t fall into a comfortable pattern and slow metabolism… especially for ketosis and weight loss … it’s difficult to decide what’s most important because the advice goes directly in opposite directions
Hi Mike. Another good video. My problem is and I have a hard time falling asleep around 9:30 or 10 o’clock. Any suggestions? And? Will we be seeing a video about your visit with Dr. Sean Baker soon? 😬
I also want to remind people that although I follow and trust Mike, it’s good to be mindful and try to implement this type of information. But for me, when Mike is talking about looking back at life… I don’t want to miss out on life because of a strict circadian schedule either. I want to travel the world, I want to grab celebratory drinks with my friends, sometimes life is busy and ya know what I want pizza at 9-10 PM. I believe in living a healthy lifestyle but there has to be a balance because living a healthy lifestyle doesn’t matter if you’re miserable and have absolute no social life. It’s the hard balance we all strive for. I don’t have it down, I’m still working on it myself.
I could not have said it better. Perhaps my years of traveling and being in different time zones shaved a few years off of my life, but I wouldn't trade them for less wrinkles and better hair. It's all about moderation and self-control and also knowing when to have a good time and live life. You don't want to live your life like you're training hard to be a really good looking 120 year old. It's not a competition, and besides, not one DAY is guaranteed, let alone years.
Good point
I always shoot for the 80%!
I agree. Some can be so regimented it greatly interferes or runs over other people. Sure, they are on the path to longevity but kind of jerks or self absorbed along the way. Gotta have a balance.
Fair enough. In my younger days I needed to work 2 jobs, with little sleep in between. I’m sure I caused some damage, but I’m trying to educate myself and make better choices now.
I gained a ton of weight by doing what you mentioned: eating pizza, pints of ice cream, drinking sweet tea, etc very late at night (11pm-midnight or so) and staying up even later watching Netflix. It was fun at first but I realized how absolutely miserable I was and how much it had damaged my health :/ Thank the Lord, I’ve lost 70 lbs since last April, and now I’m inspired to work harder on changing my night-owlish ways 😖.
Thanks for all the info you provide! I really enjoy your channel!
If you’re eating pizza, pints of ice cream, and drinking sweet sugary beverages, you are going to gain a ton of weight whether you consume these foods late in the evening or early in the day. I’m not dismissing the impact adherence to our Circadian rhythm has on our health, but let’s not pretend that if you ate those highly processed, hyper caloric, low nutrient, hyper palatable foods earlier in the day you wouldn’t meet with the same weight gain. The only exception to this would be in the case of someone who is extremely active in some sort of extreme sport that requires a high calorie diet to fuel their activities, and even then, they may evade weight gain, but will eventually suffer some health consequence from consumption of highly processed junk food. Eat real whole foods that are nutrient dense, with special attention to the macro nutrient profile, eat at the same time every day, and get to bed early. Add to this some sort of exercise program incorporating resistance, mobility, cardiovascular training, and most likely you will remain lean, muscular, and live a long heathy life.
@@petermiller1565 I thnk the point about junk food is pretty much assumed. I dont think anybody thinks that hacking your circadian rhythm is going to overcome a poor diet
@@johnvincent5673 Agreed, I would hope that no one would think so, however, the comment I addressed didn’t stop at simply saying that she gained 70lbs from binging on pizza, ice cream, and sugary beverages, it specifically added that this junk food was consumed late at night. She even gave an approximate timeframe (11PM-Midnight), which suggests to me that she may, in part, believe the time of the day these foods were consumed played more of a role in her weight gain than it likely did. I felt compelled to point this out lest anyone believe that they can mitigate the damages of these foods by eating them earlier in the day.
@@petermiller1565 fair enough, as I am sure there is probably someone who actually does think that
@@petermiller1565 pp
I've been more mindful lately of eating more of my bigger meals earlier in the day and eating my last meal no later than 5 P.M. Also, being in bed by 9:15 P.M. I've followed a ketogenic lifestyle for 2 yrs. now and the results are amazing. Sure, life is more regimented but who can say no to 7 1/2 hours of restful sleep and tons of energy everyday. I'm 57 Y/O.
Same here. At 62 I've never felt better. Fasting 18/6 everyday and almost no meat. Gluten and alcohol free as well.
@@Debunderwood I think that you should try to optimize your lifespan and do what you think is right for you. Live life to the fullest, you've only got one shot at this life thing, that I know of
I'm 33 and I'm usually in the bed by 9 pm, I actually love being in bed by 8.. while my peers are out partying, I'm getting my sleep so I can be up by 430 am to get in some cardio. I look and feel great for my age, I just decided to sacrifice the party life for health.
Same here, but I'm doing one meal a day (OMAD) to keep my weight under control as well.
@@freespiritedaquarius913 Wow, so unusual for your age!
I had to go on a very healthy and restrictive diet years ago, and I couldn’t believe how amazingly soft and supple my skin became, my under eye circles disappeared, my alertness was amplified. Brain fog was gone!
can u share what the diet was? LOL i will try it
@@i.112 acid reflux diet. Really stuck to proteins, veggies and some fruit. I also avoided anything that made me bloated. No packaged foods!
I've been eating between 12-6 pm for months now and it works great for me. Also got to my ideal weight in 6 months :) I did OMAD more in the beginning but switched to 18:6 now as it's very easy to sustain
I try to be in bed by 10 PM, I never eat unless the sun is shinning (18/6), and my morning excercise is always done while fasted. I eat a carnivore WOE. I feel great at 67, better than when I was 37.
My chronotype has always been "Late night owl." As a kid and into adulthood I'd usually skip breakfast because I was always running late as I was tired/frequently running late. Today I'm told I do look younger than what people expect for my age 🤷♀
My experience with too early schedules is the same as Morning Larks that have to work the overnight shift. Whenever I did my mood was way off, craved all kinds of unhealthy foods, developed T2 diabetes, weight gain, sleep quality was sub-par, couldn't fall asleep when required despite all efforts, etc. I think pushing people into a chronotype that doesn't suit them is immensely harmful and if it can be avoided it should be.
Yes!
Clearly for me sleeping at 3am or more destroy my health (I did it for years and it was hell). But at 9pm and waking early destroy it just as much. Even if I do it for long periods I'm constantly exhausted and my hormones go wild and I need to eat tons to stay awake and I'm so hungry anyway...
I feel good when sleeping around midnight and waking around 8. I have a bit of wiggle room around that but not much.
usually my sleep has been messed up my whole life. When i went on the carnivore diet i slept at the same time every night. even with blue light on my face
@@creamofthecrop5868 I ate carnivore for a year. It didn't change anything. Just made me feel really good when sleeping a bit less than 8hours, but still felt terrible and constantly hungry if sleeping earlier than 11pm.
Are you overweight? As we age, extra fat does make the face look more youthful.
@@degrasi135790 I'm not sure who you're answering or what you mean.
I use red interior light pre-dawn and post-sunset. My circadian rhythm is like a super power, absolutely zero need for an alarm clock, I get the best sleep ever and I can wake up at exactly when I want to just by making a mental note before falling asleep.
I do this as well, as long as all lights are off by 8.30 and I go to sleep with the failing light. It is actually a very beautiful experience. Daylight saving is annoying because it is always later than I think it is. Like right now. It's 6.30 pm and I have to start preparing for bed otherwise I will miss the window. No sheets on the bed yet...gotta go...sleep tight.
This red interior light. Is it integrated into your entire house (tvs, room lights, etc)?
@@Aaron-ce2bk room lights. My neighbors think I'm crazy.
I just meditate for when I want to wake up, done since I was 2
Besides the obvious and clear topic in this video, it's another one with a "big picture" theme around it: back to basics. Thank you, Mike!
I’ve always found that being very intuitive with my body is key. It just feels good to let the digestion breathe and go without food unless genuinely hungry. Sleeping as long as the body needs has always made sense to me. Eating clean fooods that make you feel light and nourished. And listening to the body re movement.
I feel these habits can all be a direct result of having the intention of really being at one with and listening to the body. Our body’s are our best friends ❤️ x
I sleep before 10pm most days and I don't eat 6 hours before sleeping. I think this really helps with not only feeling young but looking fresh and youthful 😂🤓
Yes ! Dinner at 4pm love it!
It's a social killer but it works for me 😃
I have always ate dinner early I got in to this habit as a kid my grandmother always said if you ate to late it would make you fat. I guess she wasn't really wrong. She also didn't like to eat first thing in the morning said you stomach needs time to wake up. She unfortunately died of brain cancer at 60 but her brothers and sister follow the same eating schedule and they lived in to there 80's her oldest brother made it to 87 and her sister is 87 now and brother 89 and still going.
When do you wake up
Thays not life.. I dont wanna live long that way for sure
I’ve suffered from a bad cycle of being tired all day; consuming excessive coffee to compensate for the daytime fatigue. Then I stay up all night on my phone and go to bed around 2pm. I started intermittent fasting with a set five hour window and cut caffeine. The first thing I noticed is I became tired in the evening skipped playing on my phone and was asleep by 9pm. I woke up early feeling refreshed and happy and my chronic fatigue was gone.
I'm 73 years old and have diabetes. Your circadian rhythm advice needs to be taken seriously and I'm going to implement it right away.
Simplicity is the key 🔐 go to bed before 10pm, move your ass daily, eat real food when you are hungry 😋
Simple
So during the height of the pandemic I focused on breathing through the hose, enjoying a fire at nights when it's winter (which coincides with your cold temp. theory), eating healthy inflammatory diet (lots of turmeric, curry). I also drank lots of water, NEVER drink soda (or anything high in fructose corn syrup, I've heard it kills VD intake). I am very consistent about going to bed around 9PM as well. I have been taking D3/K2 supplements. I haven't gotten sick once since the Omicron variant. When I got Covid (Omicron, I believe) it was the most mild cold I've ever had. I hope this helps someone.
Have you tried the Wim Hof technique yet?
on sleeplessness... I have an about 2 hour awake period every night, and this has been so since becoming an adult. I sleep 3 to 5 hours, am awake for 2 hours, and return to sleeo for another 3 to 5 hours. I haven't tried to fight this, but have simply rolled with it. I have read two great books that detail how the idea of 8 hours of unbroken sleep came about. In short, it was promoted by English and German industrialists in the late 18th century to keep the factory owners from suffering the financial loss associated with sleep deprived factory workers falling into their machines and destroying them. At that time labor was cheap and materials were expensive. Each machine was built entirely by hand by woodworkers and blacksmiths and cost enormous amounts, while factory employees were waiting in lines to be hired in a job that worked you 12 to 16 hours a day for pennies a week.
I did this beginning in 2017. Keto diet and all and lost 120 and my health was considerably better. I was taking 8 medications then none. I had Lupus SLE for 20 years and developed IBS, high bp, high cholesterol, pancytopinia, severe joint pain and disintegration to where I have a replaced hip and both knees replaced. I had inflammation of the lining of my heart and stage 3 kidney disease. I also had pre-diabetes, diverticulitis , colitis and IBS. Everything resolved. In 2020 my husband of 46 years (he was 67) had a health crisis and went to the hospital where he contracted Covid. He was there 2 months and died. It was a terrible time for me and I went off my diet and routine. I’ve gained back 30 pounds and don’t feel as well. I don’t sleep as well. I want to get back to this but I’m having a very hard time making myself do it. Every day I say I’m going back but I don’t. My daughter and her two kids moved in with me. She has them on no schedule at all and has all kinds of food easily available. I want to ignore it but I succumb all the time. I’m 74 now. I don’t look it and I want to stay that way. I’m really going to try harder after hearing this - no I’ll use Yoda’s statement - “Do or do not, there is no try.” I have to do it. Thanks for all the encouragement.
So sorry about your husband Rusty. Please listen to yourself and get back on a good routine. You can do it. And you'll probably positively impact your daughter and grandchildren in the process. Just do it. You can.
You can do it 💪
Thanks much for the episode. Helped me refocus. Had a birthday a last week and hit 70. Drinking and eating sugar late at night was fun. Two days later still recovering. Thanks for that and other tips.
Totally agree with you your so right l use to do this before then Christmas came and all good work went out the window l need to get back 👏👏👏🇬🇧
Circadian rhythm makes perfect sense especially as you age..
If we look at people communities that have the longest life spans. .
all seem to have simple structured lives that are uncomplicated and community minded..
For anyone like me who has a tough time falling asleep, I am prone to insomnia but I have been doing bedtime yin yoga sessions of 15-30 minutes which help to become instantly somnolent (sleepy). Yin is a slow, soft restorative yoga form performed on the floor, it is not the energizing yang yoga that most people recognize. Some yin instructors on UA-cam even have sessions you can perform while laying in bed. You have a hard time NOT falling asleep during a yin session. And, of course, follow habits like no media, eating or blue light before bed.
Last year breakthrough was having consistent sleep routine and really has helped
My great grandfather lived to be 100 years old, and he ate slept woke and napped at the same time every single day for 80 years. He was an old farmer, and he had a healthy independent life for about 96 out of his 100 years. No dementia either.
One of my favorite things about being retired is I sleep when I feel like it and don't get out of bed until I'm good and ready. Usually 5 or 6 hours at night and a two sometimes three hour nap during the day. I fall asleep with the TV/streaming internet and usually fall asleep within 5 minutes. The TV times off. That's how I do it and it seems to work for me.... oh yeah no wife, kids are grown and gone, so it's probably not for everyone but my two dogs and cat think it's a good system.
Sounds like a very stress free life which no doubt helps a lot haha!
Thank you for telling your story! You seem like a really chill and cool guy. I wish you the best
This is the way my nigga
Lol
In the last six years I struggle so much to fall as sleep and stay asleep due to many reasons such as watching tv while in bed, late snacking, going to bed at different times, stress, age as I am in my late 40's , my husband declining health as he has MS and it is now disable and needs help with everything. I bought the bluebox glasses in December and I feel it has helped me, a bit pricy but better than taking prescription sleeping pills which I was getting into taking them at least once a week. I would take the tv out of the bedroom however my husband spent a lot of time in bed so he watches tv, so that is not an option that is why I invest on the glasses. Thank you Mike for all the valuable information that you share with all of us. And yes your wife look younger than she is.
Glad to hear you're making changes, this is so amazing to hear. Keep up the progress.
I have heard of people getting good results with MS on the carnivore diet. Carnivore has helped me a great deal with my auto immune disease. Good luck.
I’ve heard of Jeanne Louise Calment before. She smoked cigarettes until she was, IIRC, 117 years old and drank red wine daily. There’s a photo of her smoking at a very old age. Makes her longevity even more amazing, I think.
Wow, that is impressive
Some have genes of longevity,not all have that.all this intermittent fasting and anti-aging activities and keto diet are for those who want a good quality life.
Its about what you eay not when you eat. Mediterranean food for example instead supermarket food. And its about stress free life. Lots of this makes sense bit lot of it is bullshit honestly. Just listen your body, eat cleaner, try to not do stressful job thats it
She was smoking in accordance with her circadian rhythm 🙂
Yeah .. kind of suggests this guy may be talking bollocks. Ie it was her genetics that was the cause of her longevity ..
THIS IS REAL-- I've been mindful of keeping to a time schedule for the last 2 yrs... B-fast at 8am... Lights go out at 7pm... Sleep around 9pm... I can watch blogs off my computer from a distance at night (no email after 7pm). I turned 60 last yr and feel like I'm 30! THANKS MIKE for the inspiration and info over the last 3 years!
I am one of those guilty people who have a stack of anti-aging supplements. NMN, Reservatol, Fisetin, etc. It's quite a list.. & Eventhough I am aware of how important sleep is, it can be difficult especially with other people in the home sabotaging my commitment to health. I think it's time to put my foot down and instill some ground rules. Thank you for the reminder. Also tonight will be my first night on Melatonin, so this video came right on time.
Thanks, I like that idea--let me know your health and theirs matters!
Melatonin is a hormone and it's been perpetuated as a sleep aid even though it's not true. If you listen to Andrew Huberman Podcast, he explains it why not to take melatonin regularly.
@@asharma636 ok. Please look up Doris Loh. She has excellent information on melatonin.
There are many uses for melatonin. More is being discovered about its benefits. Summer people have been using large doses of melatonin for many years with huge benefits.
It’s been said melatonin has protective benefits against CV-19
I have had sleep issues since i was a kid so this is a hard one for me. My brain literally won’t shut off. i do know that when i have had a good workout in the day, i don’t struggle as much.
I use to have a problem, or still Do, but what helped me was investing in magnesium glycinate tablets and I take them 30 minutes before bedtime. It really helps me to relax and shut off my brain and I'm out for the whole night
keto then carnivore helped me with that....I was and still can be that way.
Chlorophyll liquid can help.Among other benefits ,it’s high in magnesium.
Read the book The Circadian Code by Satchin Panda. It helped me so much. Try to slowly incorporate everything into your day and create a routine. Then please send me a response after you’ve done it for three months.
CBD might help, as well as vitamin d in the morning and or natural sunlight at day. Mix of intensity and endurance training makes me more ko than just one training type... try intensity before endurance ✌️
The heaviest meal of the day should be eaten around when the sun is highest in the sky
Very interesting and I find this very true. Little did I know I had a circadian rhythm when I was working in office. I would sleep wake eat and exercise at the same time everyday Monday through Friday for 11 years. I look at photos from now and then and I am a bit thicker now. I’ve recently started walking, HIIT at noon and cutting back on carbs. This is good info! Thank you.
I think we need a video on how night workers or those with less consistent schedules can offset the problems that come with that. Some people aren’t able to change their schedules unfortunately.
I'm adult student in my 40s, but people think I'm in my 20s and my daughter is my classmate.. It's not me doing anything special, it's them drinking alcohol, having irregular sleeping schedules and not eating enough proteins. Good video. x
Waiting on my blue blocking glasses to be delivered! I switch my phone filters and try to get to bed at a consistent time every night. I have problems with falling asleep but not staying asleep so much like I used to, so things are already improving for my sleep. Thank you for all you do Mike ❤️ I’ve learned so much from you!!
Circadian Rhythm and the Gut Biome are the two biggest discoveries of health sciences. Very fascinating topics.
Mike you are amazing. Thank you. Big supporter of your content and channel pls keep up the excellent work.
Try fasting 16-8, give up beer and bread and sugar. That makes an amazing difference in my experience. Sleep (though very important is 5 hours for some and 9 hours for others.A consistent 5 hours works well for me at this point?
What does 18-8 mean? Thank you 🙏
Very good information
This is exactly what I need to work on and be more strict about light exposure at night! Thank you for the little boost to do something about it!
Great sir, I appreciate how you elaborate the massive manuscripts as a simple story' telling.
As a phd scholar in diabetes and ulcers, i know how tired-some to read full paper, and making easy for non science or non nerdy population. Appreciate your works...
Thank you! Applying most of these to my life
Thank you Mike Mutzel for the critical contents you put out. Absolutely worth watching now!
Michael, I take notes. I m absorbing of everything you say. I only have two or three medical go to s.... You re one!
I worked in sleep medicine for 12 years. Habits of a regular bedtime/wake time and using the bedroom only for sleep or sex were always recommended. My husband and I have never had a tv in the room. We do look at our phones unfortunately and it is a habit I believe would be helpful to break.
Thanks for the nudge
Great info, going to purchase those blue light glasses, finally!!! Get your kids reading books at night, they will it. Thank you for this video
I started about a month ago going to bed at 9:30 pm and I now sleep 7-8 hours each night. I wake up feeling very refreshed now.
What time is your last meal?
New subscriber, really appreciate the content!!!
This is such GREAT information. Thank you, Mike, for always trying to put accurate, science-based information to help better all of our lives. I am 56 and watched my parents die from dreadful diseases, so I will do anything I can proactively to live a long, healthy life. Keep these videos coming!
Great information. Since I stopped losing weight fasting, I have been trying to "mix up" my eating window. I've never been a great sleeper, but lately it's been awful. I'm going to work hard at implementing all of this advice this week and see if I can get some improvement. Thank you!
Apple cider vinegar after dinner OR have your tea with cinnamon.For sleep chlorophyll liquid can help . It’s high in magnesium among other benefits.
@@Me-xoxoz Thanks. I think I'll try that, too. I do take magnesium at night, but haven't tried chlorophyll.
Same here re fasting, but instead of weight gain, I've gained it in centimetres! It's so annoying as this has only happened in the last 8 months or so. I sleep better than I have done...🤷♀️
I won’t drink Apple cider vinegar right after a dinner, since ACV slows the emptying of food from stomach and it might impact my sleep. I’d suggest check the blood vitamin D level, and supplement if needed. Sufficient Vitamin D helps people sleep better and it works for me (my blood level was insufficient when checked during this Winter and then I added 2000IU a day). I also experienced weight loss plateau recently doing IF (time restricted feeding) so I shifted from 16/8 to 18/6 and then 20/4 in a matter of 4 weeks, and resumed losing weight (2 lbs in 2 weeks doing 18/6, 3 lbs doing 20/4 in 2 weeks). I will continue 20/4 until I get 5 additional lbs and then I will shift slowly back to 18/6 and 16/8 for weight maintenance.
@@MT-sq3jo Dr Eric Berg recommends it at least half an hour before meals as it prepares your stomach for any incoming food by increasing the acid levels. I want to start a 3 day water fast, but I need to get rid of all the temptations in the house first (i.e. the food!) 😂
Sleep is everything! I keep my curtains open to when natural light comes in the winter I wake up naturally
Mike thank you. Invaluable content as always. Well presented and easy to follow. Have learnt a lot from you that I've implemented to positive effect.
Keep up the excellent work. Stay well, happy and badass! 😀
WOW. All is about discipline. I discipline in diet and exercise and working hard to discipline my sleep schedule. It's not easy.
Here is what I think of this video: Pure gold. Some of the best time I have ever spent. I look forward to watching this video again, and reading the paper, and putting these things into practice.
Interesting as I’m aging I’m noticing I can’t process alcohol or carbs as well I did when I was younger. And yes disrupts my sleep. I will definitely keep your advice and very well presented. Thank you 🙏
I think this video was very informative. It's true about in your mid forties where you can possibly have sleep issues so it's good to know that this can help. I think the more you know is great and you can apply it to methods your already using. I currently also fast and didn't know it was just as important to be strict with Timelines so thanks ! Also I loved your video on the Israel study I did this for a class project and got a 95 on my presentation your video came in handy when providing the overview on the study ! 👍🏼👊🏽💥
I admire your ability to set boundaries and take care of yourself. Thank you for taking the time to research 45 pages about the circadian rhythm. I've learned something new on your channel and will apply these new health disciplines in my life. Please like and share this critical information to friends and family.
thank you for this very informative video!
You admitted you were biased regarding low carb,that was actually commendable
Mike, what's wrong with the LED lights?
You need to examine Ringo Star and get his sleep and eating schedule. He looks fabulous for his age! He is 81 and looks decades younger!
I agree times of eating, sleeping and fasting are unrecognized in western, allopathic, modern views... but the TIMING of how we eat, live and sleep is well known in indigenous cultures and has been taught in traditional Āyurveda for thousands of years - it is essential, fundamental and basic. Even my children could explain it. ❤️
Thank you God. Amen
Looking forward to listening to this. Last year I started to sleep past 12midnight and swear it aged me rapidly over 5 months.
FYI - you can get LED lights with adjustable color temperature and brightness. Same benefits as the incandescent bulb but more efficient
On the light comments, I would suggest looking at bit farther into the technology.
My family has been experimenting with the GE smart bulbs. I was thinking only about time schedules but my kids started looking at the color of the light as well. Bright daylight during the day and moving towards warmer light in the evening. They are even using the light as a wakeup cue along with a music alarm clock. My wife and I have started using this in our bedroom this winter and it has made it easier to keep a routine schedule.
Nice Work Mike
This is wonderful talk, it helped me so much , thank you so much for sharing your knowledge.....
Where can you find incandescent lightbulbs?
Having children is gonna mess that rhythm up more than any phone ever can.
Great info!!!!
I can’t wait to listen to ALL your videos, thanks for your fact based data analysis with explaining why, I really needed to hear this episode today!
Thank you for sharing this impactful information. I now can use this to optimize everything that I’ve been working on for the past couple years; exercise, diet, and sleep health. Looking forward to hearing more on this topic.
might be a good idea to keep anything sending and receiving frequencies out of your bedroom as well.
Awesome topic and video! A lot to consider but i'll try to remember the main point which ,the way i see it, is building and maintaining healthy routines and adapting them to seasons.
I recall Dr David Sinclair saying in the Huberman lab podcast that NMN and NAD do affect the circadian clock, so he recommends taking them early in the day
Great information! I love the Zero app. I’ve been doing the Circadian fast for the past two years which has helped me lose fat and stabilize my weight. I also find that my digestion and sleep are better.
Fantastic video
Great 👍 this video is really amazing and practical 👏 thank you so much 😊
I agree with the content in this video and we can choose to do what we want with it. On the other hand it feels to me, especially as I get older, that keeping good health is like walking a 50 kilometre tightrope - it can be done but so very difficult.
Appreciate you diving into the topic and boiling it down to some palatable takeaways. Thank you!
Thank you Mike for the excellent video!
Good tips. Specially us old looking folks. Only 38 but have almost all grey hair in my head. I’ve had grey hair since I was 13 though. So who knows if it’s hereditary or what. Thanks for the video 🤙
Thank you so much for that reminder regarding sleep and keeping a schedule. Loved it!
Good tips there Mike. 2 questions. First, you mentioned drinking green tea in the evening is good for managing blood sugar, is the back side of that coin that the caffeine could stop you sleeping. 2: you also mentioned regementing fasting and excersise is important from a carcadian point of view but others have mentioned that "surprising the body" by say sometimes fasting through breakfast and sometimes fasting through dinner can be beneficial from a visceral fat point if view. Which do you think is more important? 😀
Do what works and feels best for you
You are cutting edge information that I count on!!!
Good information. Appreciate for the research.
Thanks Mike!!
Thank u for amazing work!
My workout place just said my face looks great Fasting 72 hrs. Few months to 80 a Carnivore. I did slide on the asphalt last Tuesday resulting in bumped forehead worked it’s way down two black eyes then check discolored but now mostly gone. I have done different creams and red light therapy at workout. All combined healed me.! I do that taurine in my electrolytes.
Hi Mike! What are the name of Some of the journals you subscribe to? Thanks so much!
This is amazing 👍 Mike your work is outstanding thankyou soo much I struggle with sleep so I'll take your valuable information xx
The internal body clock developed from traditional Chinese medicine is a great guiding source to optimize what time of the day to perform different activities that will naturally support your body’s circadian rhythm. I’ve been practicing this for the last few months and have seen improvements in my digestion and my energy levels upon waking and their resilience through the day.
thank you Doctor .
I heard soul injuries recording sins increase rate of ageing too. I’ve been healing every injury in my soul.
Very good l like this vidio lm training how to change my life for better
How does barbarine work to help assist with effects of fasting?
Great advice! Thank you … but many doctors and holistic health experts emphasize the importance of changing your fasting times and eating windows so the body doesn’t fall into a comfortable pattern and slow metabolism… especially for ketosis and weight loss … it’s difficult to decide what’s most important because the advice goes directly in opposite directions
Hi Mike. Another good video. My problem is and I have a hard time falling asleep around 9:30 or 10 o’clock. Any suggestions? And? Will we be seeing a video about your visit with Dr. Sean Baker soon? 😬
As always so helpful!
Excellent info, supports my belief, 😊 thank you.