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The Power of Circadian Rhythms: How Your Internal Clock Affects Health and Performance. |
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Have you ever been deep into a training programme, only to have it disrupted by long-haul travel? Beth, a dedicated triathlete, is flying to New York today, currently four hours behind the UK, to visit her best friend for five days. With just 12 weeks until Ironman Austria, she’s determined to stay on track with her training.
However, her internal clock will remain on UK time for the first few days, and just as she begins to adjust to New York’s rhythm, it will be time to fly home. Since it typically takes one day per hour of time zone change to fully adapt, her five-day trip could lead to nine days of disruption, affecting not just her training but also her energy levels, recovery, and overall health.
Navigating this challenge isn’t just about squeezing in workouts. It’s about long-term health, consistency, and understanding circadian rhythms. These internal clocks play a vital role in regulating sleep, performance, and recovery, making them an important consideration for any athlete.
What Are Circadian Rhythms?
Circadian rhythms are the body’s internal clocks that regulate sleep, metabolism, and energy levels. While most people associate them with sleep-wake cycles, every cell in the body has its own clock, influencing everything from blood sugar control to muscle function.
Professor Karyn Esser, a leading researcher in circadian biology, explains how these clocks impact training, recovery, and overall health—and how modern habits may be disrupting them.
Your Body Has Multiple Clocks
The brain’s central clock, the suprachiasmatic nucleus (SCN), is influenced by light exposure. However, newer research shows that peripheral clocks in muscles, the liver, and the gut respond to other factors like food intake and exercise. For example, working out late at night can shift muscle clocks independently of the SCN.
How Modern Life Disrupts Circadian Rhythms
Artificial light, irregular eating, and inconsistent sleep throw our body clocks out of sync. Some of the biggest disruptors include:
- Exposure to screens and bright lights at night
- Late-night eating, which confuses the digestive system
- Exercising late in the evening, delaying muscle recovery
Misaligned body clocks have been linked to poor sleep, increased blood pressure, and metabolic issues.
Morning Lark or Night Owl?
Chronotypes describe whether a person naturally wakes early (lark) or prefers late nights (owl). These tendencies are largely genetic. However, artificial light may keep some night owls out of sync with their natural rhythms. Studies show that exposure to natural daylight can help reset body clocks.
Best Time to Train
Research suggests people are stronger and perform better in the afternoon. Strength levels can be 8-12% higher later in the day, and endurance performance is slightly better in the afternoon as well. However, with consistent training, the body adapts to any schedule.
Aging and Circadian Rhythms
As we age, our internal clocks become less responsive to change, making it harder to recover from jet lag and shift work. Training adaptations may take longer, reinforcing the importance of maintaining consistent habits.
Can You Reset Your Clock?
Yes. Small changes can realign circadian rhythms:
- Get exposure to natural daylight, especially in the morning
- Stick to regular meal times and avoid eating late
- Train at the same time of day whenever possible
- Reduce artificial light exposure in the evening
Managing Jet Lag
When traveling across time zones, adapt faster by:
- Getting outside in natural daylight as soon as you arrive
- Exercising in the new time zone’s morning or midday
- Eating at local meal times and avoiding naps
Does Meal Timing Matter?
Studies suggest eating within an 8-10 hour window can improve metabolic health. Late-night eating may interfere with digestion and sleep. While fasting is popular, extreme fasting isn’t necessary—simply reducing your eating window may provide benefits.
Key Takeaways
Circadian rhythms play a crucial role in health and performance. Keeping regular sleep, meal, and exercise schedules can improve long-term well-being. Training time matters, but consistency is key. Prioritising natural light, sleep, and structured routines can help keep your body in sync.
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I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance.
Simon
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Please check out these podcasts and articles
PODCAST: Unlocking High Performance in triathlon and the workplace with Paul Wheat
In this episode, I’m joined by Paul Wheat, a 55-year-old triathlete who embodies high performance in all aspects of life—sleep, nutrition, exercise, relationships, and mental well-being.
Paul’s transformation began in 2020 when he joined my SWAT Inner Circle, applying structured training to improve fitness, work-life balance, and nutrition. Once burdened by stress and fatigue, he reshaped his habits, lost 19 kg, improved his 70.3 Ironman time by 75 minutes, and fostered a healthier workplace.
In this episode, we discuss his journey, the impact on his team, and his top three tips for lasting lifestyle change.
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ARTICLE: Heart Rate Variability. Why it matters for everyone, not just athletes.
Yesterday I recorded a podcast with Dr Torkil Færø about his book the Pulse Cure. You’ll be able to hear that next week (Feb 26).
The centrepiece of the conversation and his book is Heart Rate Variability (HRV).
This is a topic I’ve been familiar with for a few years now, probably starting in 2015.
Heart rate variability (HRV) is becoming an essential tool—not just for athletes, but for anyone looking to optimize their health. While it’s a great way to measure training load and recovery, HRV is also deeply connected to everyday lifestyle habits like sleep, nutrition, stress, and even alcohol intake. By understanding HRV, you can get real insights into how well your body is handling stress and whether you're recovering properly—or heading towards burnout.
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Have you ever been deep into a training programme, only to have it disrupted by long-haul travel? Beth, a dedicated triathlete, is flying to New York today, currently four hours behind the UK, to visit her best friend for five days. With just 12 weeks until Ironman Austria, she’s determined to stay on track with her training.
However, her internal clock will remain on UK time for the first few days, and just as she begins to adjust to New York’s rhythm, it will be time to fly home. Since it typically takes one day per hour of time zone change to fully adapt, her five-day trip could lead to nine days of disruption, affecting not just her training but also her energy levels, recovery, and overall health.
Navigating this challenge isn’t just about squeezing in workouts. It’s about long-term health, consistency, and understanding circadian rhythms. These internal clocks play a vital role in regulating sleep, performance, and recovery, making them an important consideration for any athlete.
What Are Circadian Rhythms?
Circadian rhythms are the body’s internal clocks that regulate sleep, metabolism, and energy levels. While most people associate them with sleep-wake cycles, every cell in the body has its own clock, influencing everything from blood sugar control to muscle function.
Professor Karyn Esser, a leading researcher in circadian biology, explains how these clocks impact training, recovery, and overall health—and how modern habits may be disrupting them.
Your Body Has Multiple Clocks
The brain’s central clock, the suprachiasmatic nucleus (SCN), is influenced by light exposure. However, newer research shows that peripheral clocks in muscles, the liver, and the gut respond to other factors like food intake and exercise. For example, working out late at night can shift muscle clocks independently of the SCN.
How Modern Life Disrupts Circadian Rhythms
Artificial light, irregular eating, and inconsistent sleep throw our body clocks out of sync. Some of the biggest disruptors include:
- Exposure to screens and bright lights at night
- Late-night eating, which confuses the digestive system
- Exercising late in the evening, delaying muscle recovery
Misaligned body clocks have been linked to poor sleep, increased blood pressure, and metabolic issues.
Morning Lark or Night Owl?
Chronotypes describe whether a person naturally wakes early (lark) or prefers late nights (owl). These tendencies are largely genetic. However, artificial light may keep some night owls out of sync with their natural rhythms. Studies show that exposure to natural daylight can help reset body clocks.
Best Time to Train
Research suggests people are stronger and perform better in the afternoon. Strength levels can be 8-12% higher later in the day, and endurance performance is slightly better in the afternoon as well. However, with consistent training, the body adapts to any schedule.
Aging and Circadian Rhythms
As we age, our internal clocks become less responsive to change, making it harder to recover from jet lag and shift work. Training adaptations may take longer, reinforcing the importance of maintaining consistent habits.
Can You Reset Your Clock?
Yes. Small changes can realign circadian rhythms:
- Get exposure to natural daylight, especially in the morning
- Stick to regular meal times and avoid eating late
- Train at the same time of day whenever possible
- Reduce artificial light exposure in the evening
Managing Jet Lag
When traveling across time zones, adapt faster by:
- Getting outside in natural daylight as soon as you arrive
- Exercising in the new time zone’s morning or midday
- Eating at local meal times and avoiding naps
Does Meal Timing Matter?
Studies suggest eating within an 8-10 hour window can improve metabolic health. Late-night eating may interfere with digestion and sleep. While fasting is popular, extreme fasting isn’t necessary—simply reducing your eating window may provide benefits.
Key Takeaways
Circadian rhythms play a crucial role in health and performance. Keeping regular sleep, meal, and exercise schedules can improve long-term well-being. Training time matters, but consistency is key. Prioritising natural light, sleep, and structured routines can help keep your body in sync.
|
|
I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance.
Simon
|
Please check out these podcasts and articles
PODCAST: Mastering Heat Training with Dr Lindsey Hunt
At the time of recording this episode, I was in sunny Barbados. While the warm climate is great for a holiday, it presents unique challenges for training.
That brings us to today’s topic: heat training. I’m joined by Dr. Lindsey Hunt, Senior Sports Scientist at Precision Fuel & Hydration, and a leading expert in this field.
In this episode, we cover:
🔥 The benefits of heat training
🔥 The difference between acclimation and acclimatization
🔥 Heat training protocols for the lab
🔥 DIY heat training methods for those without lab access
🔥 Can heat training be a viable alternative to altitude training
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ARTICLE: You'll be a human longer than you'll be an athlete
Once upon a time, I believed that because I was a triathlete training twice a day, six days a week, I was not only super fit but also incredibly healthy. Have you ever thought the same?
As a coach, I now take a holistic view of fitness for myself and the athletes I work with. Over time, I’ve come to appreciate the importance of building robust health as the foundation for good fitness.
It’s clear that without good health, achieving optimal fitness is impossible. Yet, we often focus more on the outcome than the process. Here are a few habits I was guilty of in my younger days:
- Sacrificing sleep for an early morning training session.
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