00:00wake up your inner clock the three-hour rule for perfect sleep in the pursuit of optimal health
00:06science reveals a secret that goes beyond what you eat it's when you eat it this approach stemming
00:13from circadian science underscores that the timing of calorie intake is intricately linked to our
00:19biological rhythms and the quality of our sleep think about it your body is not a food processing
00:25machine that functions the same way 24 hours a day the human liver at 10 a.m is a very different
00:31organ than the one at 10 p.m this parody is dictated by our internal timekeeping machinery
00:38hunger hormones digestive enzymes and even insulin all operate with specific rhythms science suggests
00:46that we are best equipped to handle incoming calories from the late morning until the early afternoon
00:51here's the problem by having dinner or snacking late at night we are going against these powerful
00:58biological clocks eating late desynchronizes our internal markers leaving key steps of digestion
01:05incomplete this disruption not only affects our digestive system but can even impact the gut
01:11microbiome a factor that surprisingly could contribute to insomnia there are two fundamental reasons why
01:19eating late sabotages your rest first the rise in core body temperature a late meal sends blood
01:27to the digestive system and elevates your core temperature this is the exact opposite of what
01:32your body needs since to fall asleep and stay asleep your internal temperature must naturally drop
01:39second the desynchronization of the clocks ingesting calories late at night can elevate glucose levels
01:47and break the synchronization between your brain s master clock and the clocks operating in organs like
01:53the liver this disconnect even increases the likelihood of those bothersome nighttime trips to the bathroom
02:00to counteract these effects and protect our circadian health scientists are retrieving a golden rule
02:07eat like a king in the morning a prince at noon and a pauper at dinner specifically the simplest and most
02:13powerful advice is the three hour rule your last caloric meal should be at least three hours before bedtime
02:21this window must be free of subsequent snacks or caloric drinks by concentrating your calories earlier
02:27in the day and providing that three hour buffer you give your digestive system time to complete its tasks
02:33and your core body temperature the opportunity to descend
02:37this way your physiological systems are primed for the restorative sleep you deserve
02:43let time work in favor of your health money explainers
Comentarios