Podcast Summary: The Dr. Josh Axe Show Episode: FIX Your Circadian Rhythm for Better Sleep, Balanced Hormones & Weight Loss
Release Date: February 10, 2025

Dr. Josh Axe delves deep into the intricate world of circadian rhythms and their profound impact on our health, hormones, sleep quality, and weight management. This comprehensive episode interweaves scientific insights, traditional wisdom, and practical strategies to help listeners align their lifestyles with their biological clocks for optimal well-being.

1. Understanding Circadian Rhythms

Dr. Axe begins by defining circadian rhythms as the body's 24-hour internal clock that regulates critical functions such as sleep, wakefulness, energy levels, motivation, appetite, and organ system activation. He emphasizes, "Your body's built-in clock holds the secret to better sleep, more energy, regenerating your organs, and even living a longer life." (04:30)

2. The Science Behind Circadian Rhythms

Scientists believe that circadian rhythms have evolved to help humans adapt to environmental changes, optimizing energy expenditure and internal physiology. Dr. Axe explains how the body anticipates daily activities, adjusting hormone levels accordingly to ensure efficiency. For example, if you're accustomed to exercising in the morning, your body prepares by regulating energy storage and hormone release to support your workout.

3. Perspectives on Circadian Rhythms

a. Christian Perspective

Dr. Axe integrates a spiritual dimension, referencing biblical teachings to highlight the importance of living in harmony with nature. He cites Genesis and Ecclesiastes to illustrate that humans are designed to align with natural cycles of light and darkness, work and rest, emphasizing that neglecting these rhythms can lead to burnout and disconnection from one's purpose.

b. Traditional Chinese Medicine (TCM) Perspective

Drawing from ancient Asian medicine, Dr. Axe introduces the concept of the "body clock" where each organ system has peak energy at specific times of the day. For instance, the large intestine is most active between 5am and 7am, while the liver detoxifies between 1am and 3am. Disruptions in these cycles can lead to imbalances affecting physical, emotional, and spiritual health.

c. Western Functional Medicine Perspective

From a functional medicine standpoint, circadian rhythms are crucial for hormonal balance, metabolic health, and cellular communication. Dr. Axe underscores that misalignment with these rhythms can predispose individuals to conditions like obesity, diabetes, heart disease, and even cancer.

4. The Role of Light Exposure

a. Morning Light

Morning sunlight, particularly between sunrise and 10am, is vital for signaling wakefulness through cortisol release. Dr. Axe recommends spending 10-20 minutes outdoors each morning to reset the body's clock. "Spending 20 minutes outside in the morning resets your body and improves your sleep quality." (25:15)

b. Artificial Light at Night

Exposure to artificial light, especially blue light from screens, disrupts melatonin production, delaying sleep onset and reducing sleep quality. Citing the Sleep Foundation, he notes, "Artificial light is a constant part of modern life and has a dramatic effect on sleep, influencing circadian rhythms." (45:50) He advises minimizing screen time before bed and using blue light blockers or warmer lighting alternatives.

5. Hormones Influenced by Circadian Rhythms

Dr. Axe highlights several key hormones regulated by circadian rhythms:

• Melatonin: Produced at night to signal sleep. Disruption leads to poor sleep quality.
• Cortisol: Peaks in the early morning to promote wakefulness and gradually decreases throughout the day. Chronic stress can keep cortisol levels elevated, impairing sleep.
• Serotonin: Enhances mood and is a precursor to melatonin. Morning sunlight boosts serotonin levels.
• Insulin: Regulates blood sugar and is influenced by meal timing.
• Growth Hormone: Released during deep sleep, crucial for cell repair and regeneration.

6. Consequences of Disrupted Circadian Rhythms

Misalignment of circadian rhythms can manifest in various health issues, including:

• Sleep Disorders: Insomnia, restless nights, and feeling unrefreshed upon waking.
• Hormonal Imbalances: Conditions like hypothyroidism, PCOS, low testosterone, depression, and anxiety.
• Metabolic Health: Increased risk of obesity, impaired metabolism, and higher likelihood of developing chronic diseases.
• Immune Function: Weakened defenses against pathogens.

7. Practical Strategies to Align with Circadian Rhythms

a. Sleep Schedule

Aim to be fully asleep by 10pm by going to bed around 9pm. Dr. Axe emphasizes, "Staying up to 11 or midnight absolutely destroys your hormonal health and disrupts your circadian rhythms." (60:10)

b. Light Exposure

• Morning: Spend 10-20 minutes outside to boost cortisol and set the day's rhythm.
• Midday: Additional sun exposure supports vitamin D production and maintains alertness.
• Evening: Use red or amber lighting to promote melatonin production and avoid blue light.

c. Meal Timing

Align meals with your biological clock:

• Breakfast (7-9am): High in protein and carbohydrates to fuel the day.
• Lunch (11am-1pm): Largest meal with a balance of protein, carbs, and healthy fats.
• Dinner (5-7pm): Moderate in size with lower carbohydrates and higher fats to support nighttime recovery.

d. Supplement Timing

• Morning: Take most supplements, especially those requiring an empty stomach.
• Evening: Opt for fat-soluble supplements like Omega-3s, magnesium, and vitamin D to enhance absorption during the body's repair cycles.

e. Exercise Timing

Engage in physical activity during the morning or early afternoon to enhance circadian alignment. Late-night exercise may delay sleep cycles. "Morning or early afternoon exercise enhances your body's natural rhythms." (70:45)

8. Traditional Chinese Medicine Body Clock

Dr. Axe elaborates on the TCM body clock, where each two-hour window is dedicated to specific organ systems:

• 5am-7am: Large Intestine – Focus on structure and morning routines.
• 7am-9am: Stomach – Ideal for breakfast and carbohydrate intake.
• 9am-11am: Pancreas/Spleen – Best for creative and deep thinking activities.
• 11am-1pm: Heart – Perfect for meaningful interactions and physical activity.
• 1pm-3pm: Small Intestine – Optimal for nutrient absorption and casual work.
• 3pm-5pm: Bladder/Adrenals – Energy restoration and productive work.
• 5pm-7pm: Adrenals – Nutrient restoration and family activities.
• 7pm-9pm: Pericardium – Family connections and self-care.
• 9pm-11pm: Thyroid – Critical for hormone healing and regeneration.
• 11pm-1am: Gallbladder – Detoxification and deep healing.
• 1am-3am: Liver – Emotional processing and detox.
• 3am-5am: Lungs – REM sleep and emotional release.

9. Addressing Sleep Interruptions

Waking up at specific times can indicate imbalances in corresponding organ systems:

• Midnight (12am): Gallbladder issues – Potential for unresolved frustrations.
• 1am-3am: Liver issues – Emotional baggage and stress.
• 5am-7am: Lung issues – Past traumas and emotional healing needs.

Dr. Axe suggests introspection and emotional healing to address these disruptions, thereby restoring circadian harmony.

10. Action Steps and Recommendations

To optimize circadian rhythms, Dr. Axe provides actionable steps:

1. Consistent Sleep Schedule: Aim for 7-8 hours of sleep, going to bed by 9pm.
2. Morning Hydration: Start the day with a warm glass of herbal tea to kickstart digestion.
3. Sunlight Exposure: Spend at least 20 minutes outdoors in the morning and another 10 minutes around midday.
4. Meal Alignment: Structure meals according to the body clock, emphasizing high protein and carbs in the morning.
5. Limit Evening Light Exposure: Avoid screens and use warmer lighting to promote melatonin.
6. Exercise Timing: Engage in physical activity during daylight hours to enhance energy expenditure and metabolism.
7. Supplements: Time supplement intake based on solubility and body needs, favoring morning consumption for most and evening for fat-soluble nutrients.
8. Emotional Well-being: Address unresolved emotions and stress to prevent hormonal disruptions.

11. Final Thoughts

Dr. Axe reinforces the paramount importance of living in tune with nature's cycles. He articulates, "Living in tune with the sun's rise and set is essential for hormonal balance and overall health." By integrating scientific principles, traditional wisdom, and practical lifestyle adjustments, listeners are empowered to reclaim their health and live purpose-driven lives aligned with their biological rhythms.

Notable Quotes:

• "Your cells are stuck in what's called cell danger response, all the hard work might not be paying off as it should." (00:45)
• "The single greatest factor that will positively or negatively impact your sleep cycle, it's how much time you spend outside." (50:10)
• "We are meant to live in tune with nature." (30:25)
• "Morning sunlight on your face and eyes for 10 to 20 minutes helps set your circadian rhythms." (65:15)
• "Spending 20 minutes outside in the morning resets your body and improves your sleep quality." (25:15)

Timestamp Reference:

• 00:45 – Introduction to Cell Danger Response
• 04:30 – Definition and Importance of Circadian Rhythms
• 25:15 – Benefits of Morning Light Exposure
• 30:25 – Aligning with Nature’s Cycles
• 45:50 – Impact of Artificial Light on Sleep
• 50:10 – Importance of Outdoor Time for Sleep Quality
• 60:10 – Importance of Early Bedtime
• 65:15 – Morning Light and Circadian Reset
• 70:45 – Benefits of Morning Exercise

Actionable Steps for Listeners:

1. Set a Consistent Sleep Schedule: Prioritize going to bed by 9pm to ensure sufficient repair cycles.
2. Maximize Morning Sunlight: Spend at least 20 minutes outdoors daily to boost cortisol and reset your internal clock.
3. Optimize Meal Timing: Align your meals with your body clock, focusing on high protein and carbohydrates in the morning, and lighter meals in the evening.
4. Limit Evening Screen Time: Reduce exposure to blue light before bedtime by using blue light blockers or opting for warmer light sources.
5. Incorporate Physical Activity: Engage in exercise during daylight hours to enhance metabolic functions and circadian alignment.
6. Adopt Calming Evening Rituals: Implement relaxation techniques such as reading, meditation, or herbal teas to prepare your body for sleep.
7. Monitor Light Exposure: Use devices like the OURA ring to track heart rate variability (HRV) and assess circadian health.
8. Address Emotional Health: Engage in practices that promote emotional healing to prevent disruptions in hormonal balance.

By following these strategies, listeners can effectively align their lifestyles with their circadian rhythms, leading to improved sleep quality, balanced hormones, enhanced energy levels, and better overall health.