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Bright Light Exposure Improves Your Workouts Sign. (~8%)

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Would be interesting to compare sunlight and artificial light in future studies. You will remember the circadian rhythm series in which I have previously discussed the relevance of light exposure as a means to set, reset and entrain your internal clock in order to reap all sorts of health and performance benefits. Bright (>4000 lux), preferable blue (at least having a blue component) light has repeatedly been shown to increase athletic performance. Studies like Kantermann et al. (2012) show, however, that the efficacy of bright light exposure significantly depends on the chronotype of an athlete. Learn more about the health effects of correct / messed up  circadian rhythms Sunlight, Bluelight, Backlight and Your Clock Sunlight a La Carte: "Hack" Your Rhythm Breaking the Fast to Synchronize the Clock Fasting (Re-)Sets the Peripheral Clock Vitamin A & Caffeine Set the Clock Pre-Workout Supps Could Ruin Your Sleep In said study, the athletes ...
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10h of Catch-Up Sleep Can Ameliorate the Negative Effects of Sleep Restriction on Insulin Sensitivity in Healthy Men

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Can you partly redeem your sleep dept on the weekend? First study to investigate this question in clinical trial suggests: Yes you can! At least to a certain extent. In today's installment of the short news I am going to take a closer look at the surprising results of a recent study from the  University of Sydney (Killick. 2015). A study which may offer some relief to those of you who are for one reason or another not getting enough sleep on a regular basis. If that sounds like you, you may be interested to hear what happened to the healthy male 18-50-year old subjects in the latest study from the University of Sydney . A study the objective of which was to determine whether the ill effects of acute sleep restrictions on insulin sensitivity in healthy individuals could be leveled by recovery or a few nights spend on "catch-up sleep" (10h per night). Learn more about the health effects of correct / messed up  circadian rhythms Sunlight, Bluelight, Backlight and...
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Wake-Up Light as Natural Ergogenic: Dawn Simulation Increases Early Morning Physical & Cognitive Performance

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What could be better than starting your day with the first rays of the sun? Doing this with a person you love, I suppose. If you have listened to Super Human Radio earlier this week ( download episode ), you will have heard that Carl "caught" me off guard calling me without prior notice during the live show. We ended up talking about the use of melatonin and my beloved "daylight lamp" (light therapy lamp), which kept my energy levels up even at the darkest winter mornings over the past couple of months. If you listened to the show , you may also remember that Carl mentioned that it would be great to have a light-based alarm clock - something like a light therapy lamp that increases its intensity gradually at a given time and will thus wake you up from a deep slumber. You can learn more about sleep and the circadian rhythm at the SuppVersity Sunlight, Bluelight, Backlight and Your Clock Sunlight a La Carte: "Hack" Your Rhythm Breaking t...
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Circadian Rhythmicity - Intermittent Fasting (Re-)Sets the Peripheral Clock: Macros, Body & Liver Fat, AMPK & More

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Fridge raiding in the middle of the night is just a side issue in today's installment of the Circadian Rhtythmicity Series that revolves around Intermittent Fasting with different macronutrient ratios and its effects on body weight, body fat, liver fat and the expression of circadian clock genes. Everyone who's also following my posts on facebook will probably be aware that (a) I don't miss a single opportunity to kiddingly refer to scientists and journalists reading this series , whenever I point you towards a new paper or news item about circadian rhythmicity . He (or she) will yet also be aware that (b) one of the studies, I actually postponed to this installment of the series, made the rounds as of late, as the ScienceDaily piece on it - which was basically a "copy & paste job" of the EurekaAlert! press release - gave the impression that a "time-restricted" (others would call it " intermittent fasting ") high fat diet would ...
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Circadian Rhythmicity: Retinol (Vitamin A) & Caffeine and Their Effects on the Central & Peripheral Clocks of the Body

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Image 1: Is it a bad idea to "wake yourself up" with a pot of coffee in the morning, I mean from a circadian rhythm perspective? In the last installment of this series we have been dealing with breakfast. Now, if you are following the mainstream advice neither of the two subjects of this installment should actually be a staple of it. Vitamin A, in its active form, retinol, is "bad and dangerous" and only present in such "evil cholesterol laden foods" such as eggs. And since coffee will sure give you a heart attack, you better stick to your calcium fortified orange juice , a minimal amount of white water , ah.. I mean low fat "milk" (learn more about the difference between white water and milk in " Mutant Milk!? New Research Fuels the Flames on Hushed Up Concerns About Ill Health Effects of Homogenized Milk ") and - of course - " healthy cereals ". And while you will hardly be able to argue that skipping a breakfast like t...
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Circadian Rhythmicity - "Breakfast" or "Breaking the Fast"? Fasting as Zeitgeber & All About King, Prince & Pauper

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Image 1: What would a King say if you served him that for breakfast? When it comes to the regulation of circadian rhythms by nutrient intakes (and vice versa) the first thing we have to consider is the relation of the day-/night-cycle as discussed in the previous installments of this series and our (historical) ability to hunt and gather food. With our pathetic visual acuity in the dark and our laughable odor sensitivity and sense of hearing, our food intake has always been closely in tune with the light-controlled circadian rhythm. Without the "paleolithic" requirements of gathering and hunting, however, our eating time and frequency is either consciously controlled (e.g. "intermittent fasting") or behaviorally entrained, respectively learned via socialization. While our sleep/wake cycle is very rigid, our feeding cycle gives us a lot of leeway  Everyone of you who has ever tried to change a previously learned eating habit or (en-)train a child who is use...
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