If you’re trying to resolve digestive issues or even just maintain the healthy gut you already have, circadian rhythms are a nonnegotiable part of that.

Yet this is something that is rarely considered by gastroenterologists, nutritionists or gut health gurus.

Most people’s understanding of circadian rhythms stops at the effects they have on sleep.

They affect much more than that.

They are biological processes that regulate nearly every aspect of your biology, including digestion.

Circadian rhythms follow 24-hour cycles.

The central pacemaker is the suprachiasmatic nucleus (SCN) in the brain, which synchronizes with peripheral clocks in the gut and throughout many parts of the body.

These are influenced by cues like light, temperature, sleep schedule & food intake.

Disrupted circadian rhythms is a massive problem for most people today.

Modern life is a nightmare when it comes to this.

Many people spend 99% of their time inside under artificial blue lights staring at artificial blue lights on screens.

They wake up, sleep and eat at different times every day.

They don't exercise regularly.

These factors and many others that are common in modern life disrupt circadian rhythms, which is linked to many health issues.

From minor disruptions like irregular bowel movements to more serious issues like metabolic dysfunction to potentially fatal issues like cancer.

In the gut specifically, circadian disruptions are closely linked to dysbiosis, leaky gut, inflammatory bowel disease and colorectal cancer.

The links between these disruptions and serious digestive health issues is due to the many functions they regulate in the gut.

Gut microbiome composition, immunity, gut barrier function, digestion, hunger, motility & much more.

Let's look at each of these closer.

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Microbiome

The gut microbiome is influenced by CRs.

Microbiota themselves exhibit 24-hour oscillations, which are regulated by core clock genes in epithelial cells.

These microbiome rhythms affect others areas of health such as immunity & metabolic health via their influence of SCFA and bile acid production.

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Immunity

About 70% of the body's immune cells are in the gut.

Circadian rhythms play an important regulatory role of immune responses to pathogens and other substances in the gut.

The gut mucosa are also under circadian control.

At night, there is more surveillance and repair activity as the gut is less active.

Melatonin, which is regulated by these rhythms, is also involved in immune responses in the gut such as T-cell proliferation, enhancing antigen presentation and cytokine production.

The disruptions to microbiome composition and immune function disrupts repair & defense processes, increases inflammation and can lead to conditions like colitis and crohn's.

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Gut Barrier

Gut barrier function depends on tight junction (TJ) proteins like Occludin and Claudin-1, which regulate the epithelial paracellular pathway.

These proteins are regulated by circadian rhythms.

Disrupted rhythms whether from genetic, light exposure, irregular meal times or other factors, increases intestinal permeability.

The integrity of the gut barrier is essential for digestive and overall health.

It prevents translocation of harmful substances like endotoxins from entering the bloodstream & causing systemic issues.

Its through these effects that disruptions have been linked to chronic inflammation, liver damage and conditions like IBD.

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Digestion

Important parts of the digestive process such as the production and secretion of digestive enzymes, stomach acid and bile are influenced by circadian rhythms.

These follow cyclical patterns that align with normal eating times, being higher during the day and lower at night.

When CRs are disrupted, the timing of the release of these substances is thrown off, inhibiting digestion and nutrient absorption.

This can lead to symptoms like bloating, indigestion or stomach pain.

But it can also contribute to nutrient deficiencies, pathogen overgrowth and a lot of other serious downstream issues.

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Motility

Circadian rhythms have a huge influence on digestive motility.

Contraction & relaxation of muscles, hormone & neurotransmitter levels and migrating motor complexes (MMCs) are all regulated by these rhythms.

They also play essential roles in motility.

Hormones like melatonin regulate motility though the influence of muscle function and neuronal activity.

Neurotransmitters like dopamine & serotonin regulate motility through their significant impacts on muscles and the enteric nervous system.

These among other factors influence rhythmic flow of contents throughout the digestive tract.

When motility is thrown off over extended periods, it often leads to larger issues. Increased motility can cause diarrhea, malabsorption & nutrient deficiencies. Slowed motility often contributes to constipation, bloating, overgrowth and GERD.

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Hunger & satiety

When we are hungry, what foods we crave and satiety levels are all influenced by CRs as well.

This is through the regulation of hormones like ghrelin, leptin & cortisol as well as the impacts mentioned above.

For example, overgrowth of pathogens resulting from disrupted microbiome composition or overgrowth can contribute to this as well.

When these disruptions happen, it can lead to issues like overeating or undereating, nutrient deficiencies, leaky gut or chronic inflammation.

All of which can become continuous feedback loops of larger digestive issues and further disrupted circadian rhythms.

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The many impacts circadian rhythms have on digestive health highlights the importance of a holistic approach to health.

If your SIBO is being caused by enzyme deficiencies and disrupted motility, which is being caused by disrupted CRs, but you're simply focusing on diet and detoxing, it's unlikely that you'll resolve the issue long term.

Digestive health is not isolated.

It's part of a complex system of interconnected parts of the body that are regulated by circadian rhythms.

Focusing on aligning them not only directly helps address common issues like those mentioned above, but it also improves the way your body functions across the board.

So, how do you focus on aligning circadian rhythms?

There are several factors that influence the SCN and peripheral clocks through the digestive tract.

Light environment, consistent eating & sleeping schedule, physical activity and fasting are a few.

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Light environment

Maximize the amount of time where you are getting natural sunlight through the eyes and minimize the amount of artificial blue light you're exposed to.

Prioritize getting morning sunlight as soon as you can after waking.

Taking calls while walking outside, opening windows, exercising outside & using blue light blocking glasses can help.

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Consistency

Eating meals at the same time (about) every day helps synchronize the digestive system with circadian rhythms.

Enzyme, stomach acid, bile, motility, bowel movements, etc. are all influenced by this.

I aim to keep my meals within the same 30 minute windows every day.

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Physical activity

Regular exercise can also help regulate circadian rhythms, especially when done around the same time each day.

Exercising at night can cause disruptions with circadian rhythms and also disrupt sleep.

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Fasting

Fasting has been shown to help reset circadian rhythms.

This also gives the gut a break from digestive foods and helps align metabolic rhythms.

This is something I utilize a lot while traveling, especially long distance travel.

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If you want to fix your gut, you need to fix your circadian rhythms.

If your doctor, nutritionist or other healthcare professional isn't mentioned any of these factors and simply recommending you pump yourself with medication and supplements, it might be time to find someone else.

Sure, you may make improvements this way.

But its just not possible for the body to be functioning at a 100% with disrupted circadian rhythms. If the goal is sustaining optimal health long-term, this is a nonnegotiable part of that.

Getting your light, eating, sleeping and exercise routines in sync is an important part of truly resolving the underlying factors contributing to digestive issues and maintaining optimal health long-term.

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- Nick

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PS - Last call for the detoxing webinar this week.

I'll be going step-by-step through my detoxing protocols for bacterial & fungal overgrowth, mold, pesticides, parasites & more.

There will be a Q&A at the end to discuss your specific situation along with any questions you have and the webinar is yours to keep forever.

It's taking place at 12:00 EST on Friday, June 21st. Registration closes at 12:00 EST TODAY.

If you're interested in purchasing a ticket reply here and let me know.

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