How to optimise your circadian rhythm for fat loss

The Healthy Diary

I am so excited to introduce you to Roger Sutherland today, who is not only my very good friend but someone with incredible knowledge and insight on how the body works. He joins me today to discuss how we can optimise our lives by synchronising with our circadian rhythm, an important aspect of any fat loss journey.

After 36 years of shiftwork and serving in law enforcement, Roger wanted to find answers for shift workers on how to best cope with their lifestyle. He returned to study in the field of nutrition and his expertise now extends into chrononutrition, the science of how good food, metabolism, meal timing, and your body clock interact, and chronobiology, the study of biological rhythms.

Roger coaches his predominantly female clients one-on-one with great success and through his podcast, "A Healthy Shift", he shares evidence-based strategies for thriving, not just surviving, as a shift worker.

What is the circadian rhythm?

The circadian rhythm is a key biological function of our body controlled by a master clock located in the base of our brain. This clock runs on a 24-hour cycle and is primarily influenced by light, movement, and food timing. Roger explains how these cues help synchronise our internal clocks for optimal functioning.

Why Is It Important?

A synchronised circadian rhythm significantly impacts our health. It governs when we wake up, feel alert, get sleepy, feel hungry and how our body processes food. Jetlag is a prime example of when our circadian rhythm is misaligned, but this can also happen on a smaller scale depending on your sleep, movement and eating habits.

A well-aligned circadian rhythm is crucial for maintaining overall health, including heart health, metabolism, and mental clarity. Disruptions can lead to brain fog, fatigue, and even weight gain. To stay synchronised with your internal clock, Roger shares the following tips:

Start Your Day with Light

Getting natural light exposure early in the morning helps suppress melatonin and adjusts your body to daytime mode. Simple practices like opening your windows and going for a walk can make a significant difference.

Maintain Regular Meal Times

Eating at consistent times aligns with our body's natural rhythms. Aim to have breakfast, lunch, and dinner at their typical times, and avoid eating late at night when melatonin levels rise. When your melatonin is high, your body can’t process the food like usual, therefore it gets stored as fat, directly leading to weight gain.

Consistent Sleep Schedule

It's tempting to stay up late and sleep in on the weekends, but this can disrupt your circadian rhythm, causing the dreaded Monday morning fatigue. Try to maintain your sleep schedule even on weekends to ensure your body remains in sync.

Poor sleep can exacerbate stress levels and will increase your hunger levels, meaning that your weight loss efforts might go to waste, regardless of how well you eat or exercise.

Roger and I share the same philosophy when it comes to living a healthy lifestyle. Keep it simple. Don’t overcomplicate nutrition and weight loss. Roger’s advice is to focus on getting early light, moving throughout the day, eating at regular times and maintaining a consistent sleep schedule. This will drastically improve your overall well-being and help you stay on track with your weight loss goals.

LINKS:

Connect with Roger Sutherland

Website: https://ahealthyshift.com/

Instagram: @a_healthy_shift

Podcast: A Healthy Shift

Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women

Instagram: @the_healthy_diary_

Tik Tok: @thehealthydiary

Website: https://www.thehealthydiary.co/