The best exercise routine, according to your muscle clocks | Professor Karyn Esser
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- čas přidán 14. 05. 2024
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Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm.
As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can't stop aging, staying active helps keep our muscles strong and our bodies healthy for longer.
Prof. Karyn Esser is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to harness the power of your muscles to enhance your quality of life. She is a professor in the Department of Physiology and Aging at the University of Florida, where she’s also the co-director of the University of Florida Older Americans Independence Center.
In today's episode of ZOE Science & Nutrition, Jonathan and Karyn explore the body's internal clocks and ask: why do our muscles have their own schedule, and is there an ideal time of day to exercise?
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.
Follow ZOE on Instagram: / zoe
Timecodes:
00:00 Introduction
01:24 Quickfire questions
03:30 Why are muscles important, particularly as we get older?
09:58 We all lose strength as we age
12:19 What types of exercise do we need to do to maintain muscle strength as we get older?
16:10 What is a circadian clock?
20:40 Everything has a circadian rhythm
22:42 Why do our muscles work on a 24-hour cycle?
25:36 Humans are stronger in the afternoon
32:52 Is there a best time to exercise?
37:36 Can exercise before or after work help shift workers with jet lag?
40:03 Is there a difference between men and women’s responses to circadian rhythms?
44:12 What are the effects of time-restricted eating on muscle mass?
56:10 Summary
Studies mentioned in today's episode:
Defining the age-dependent and tissue-specific circadian transcriptome in male Mice, published in 50 Cell Reports. Link: www.cell.com/cell-reports/ful...
Other related studies:
Timing is everything: Circadian clocks set the rhythm for vital functions in bacteria, published by University of Chicago. Link: www.uchicagomedicine.org/fore...
Effects of resveratrol on in vitro circadian clock gene expression in young and older human adipose-derived progenitor cells, published in Aging-US. Link: www.aging-us.com/article/2052...
Age is Associated with Dampened Circadian Patterns of Rest and Activity: The Study of Muscle, Mobility and Aging (SOMMA), published in MedRxiv. Link: www.medrxiv.org/content/10.11...
Episode transcripts are available here: zoe.com/learn/category/podcasts - Věda a technologie
I am 68 yrs, i started an exercise program from Couch to 5K. Today I will run my first 5K. Exercise makes me feel energetic and healthy and I adjusted my nutrition. Less processed foods, no sugar, more vegetables and fruits.
I feel good, happy and healthy.
Thank you for sharing this video.
Most of all we need Jesus as our Savior and Lord.
God bless you all.
Good luck for your first 5k! Hope it goes well 👍
Well done.😊
Amen! Congratulations on your 5k praying that you did well!! Great job of maintaining and running for your health especially as we get older and wiser!! Delicious Blessings Always!😋🙏🏾🍓
Amen to that Spiritual care is very important too. More blessings to you🙏
Professor Karyn Esser seems to have a great sense of humour and fun. I bet her students love her classes / research. Thanks for the interview.
Plus she's a Cubs fan.
Yes, Professor Karyn Esser seems to be really nice!
Jonathan plays a really helpful role by intermittently summarising intense scientific information in laypeople’s terms. Gives us all a chance to understand what the experts are saying. I find that really helpful
I think one important yes/no question you always should ask is "is it the same for men and women?"
I agree because I feel a lot of this different from what Dr Stacey Sim said recently on Zoe. I’m a post menopausal woman and now confused.
Yes, research with women, as we know women’s bodies work differently - women are not small men - and people past 30. The average life span is well past 30, & muscle & strength loss happens in latter years.
@@kestag2110exactly this.. down to cell level men and women are different.. women have historically been left out of medical research to our detriment.. I guarantee her answers would be different if asked directly about the female body and the male body…
I am watching this in last days of Ramadan, where both my sleeping is changed- staying up much of night, so sleeping more in day, and when I eat . I feel tired and my brain feels less sharp, especially memory. Seems this explains a lot. It's not just lack of sleep. And also I am in late 60s
Not everybody wants a lecture so the questions posed by the host helps and claritys
He’s not interrupting. This is a question and answer format. If you don’t like the format, that’s your issue. He’s asking questions and then providing follow-up questions. It’s well done too. Search her name for a lecture. Then you’ll be happier.
Very VERY helpful and illuminating presentation!! Learned a LOT, and helps direct my focus on feeling better and being more energetic at age 73 onward. Thank you, Jonathan and ZOE!! 👏👏👏👏👏
I'm not sure why people are resistant to subscribing to this channel. What on earth is the downside people? Love your work Zoe team. Wonderfully informative guests. Jonathon, you do a great job of simplifying the science when we need it.
Perhaps they are just trying too hard ... ?
Aren't these episodes too lengthy?
@@sampathkumarnarayanan4101 I watch most CZcams videos on 150% speed. If it’s very technical, I can slow it down.
Disagree with the last comment. I liked the interaction between the two, a conversation where we learnt. I enjoyed immensely.
I think Jonathan is a great host. He’s clearly done his homework and has a plan for how the conversation will develop. The ‘interruptions’ are usually about explaining scientific/medical jargon, because he is aware that viewers will have various levels of understanding and he’s careful to be inclusive of everyone. The summary is spot on. He’d get outstanding from Ofsted! 😉
Couldn't agree more. Jonathan, please be patient with your guests. This was one of the best Zoe presentations to date.
Aaron
The best time to exercise is when you do it.
Likewise, the best exercise is the exercise you actually do
Exactly!
the worst exercise time is when you don't do it
Totally agree 👍 if I don't go straight after dropping my son at school, then I struggle to get there - but on Saturdays, I can go later 🤷♀️ all of my life determines when I can make it.
I prefer to go for a walk in the morning rather than later because I feel more tired later, no matter what my muscle clock says. As a septuagenarian I am not into the strenuous kind of exercise.
13:14 I want to interject that I'm 62 and started lifting heavy weights at 58 years old. I think at age 70 or 80 , I want to do more than hold a child, or bend down to get something. I'd like to be able to protect myself or someone. Help someone in an emergency. If you think basic movements, then that's all you're going to achieve. I may live in my old car, but when I walk around, i don't look homeless or old and feeble. I strive for more than just the basic. Just putting it out there.
Im poor and homeless, so my diet isn't great but i do try to eat a gram of protein for every lb. of weight.
I lift 400lbs on my deadlift and bench 65lbs dumbbells with an nearly healed left shoulder.
If one really puts effort into a workout and rest 3 minutes in-between set, you can maintain muscle at least up to 62 years of age according to my body. People in the gym even say I've gotten bigger since I've started again 8 months ago.
Just my experience. I don't think I'm unusual. I'm just homeless with a lot of time on my hands, so I am able to put more time in.
I think all elderly people could do the same if they would forget their age and lift with all your effort.
We elderly live in pain. The pain lessens if you workout slowly and with thought in the gym. Workout pain is better than pain from being sedentary. Imho
Taki Mika, in Japan, is in her early 90s. She started
At 65
She's on CZcams
@@kathleenking47 😆😆😆💪. I love it. Yes. I think I remember watching a youtube video saying that in different parts of Asia (I'm filipino, born in Hawaii), that they live long and vibrant lives. Many walk daily to buy the food for the day. They garden and are moving a lot.
We Americans , myself included, use a vehicle just to buy fruit or some other small item, when I could easily walk to the store.
Actually I have started walking. Gas is expensive even with my 1400 cc motorcycle 🏍.
It's all about the quality of life, not longevity. If I'm going to live longer, I want to enjoy it. Freedom of moving , is Freedom.
Be blessed and good luck to everyone in their journey of health and exercise. 🙏🏋️♀️
Oh, added note. Anyone who is starting to lift weights. Please, please just start with just lifting the bar or 5lb dumbbells. Let your joints and tendons get used to the motion and direction of movement for the first week or two, then start adding weights.
I started with the bar at my local gym. I was embarrassed and shy, so I went early in the morning. 12 months later, on the last day of Dec, I deadlifted 400lbs. So please 🙏 take your time and watch dozens of technique videos b4 starting a new lift or routine. ✌️😊
I was enlightened by this video! I will be following much of the afforded information! Thank you!
Thank you, I found the conversation entertaining and informative!
This is only the second Zoe podcast I’ve listened to. Unlike some, I find Jonathon’s style not only helpful with respect to my processing of the material but enjoyable. I like how he sums the key points up at the end, and also how he engages by filtering the information through his understanding and experience in real time. I get less from interviewers who seem to just let the guest answer a question without engagement, before moving on to a next predetermined question. I don’t feel like he over interrupts, I feel like the conversation flows organically and well. My 2 cents 😊
💯 agree!
Super helpful, I learned a lot. I liked the interaction between both, it was very useful according to me. Great video, Jonathan is an excellent host he always questions the things that I would have liked to know their answers . 👍
I was hooked by the title and speaker... Don't mean to be difficult, but in an ocean of content where informing ourselves is an investment of time, I'm at minute ~11 and had heard more about the interviewers understanding than the content of the scientist.
I feel comfortable to do exercise in the early morning.
A lot of people won’t exercise at all unless they work out in the morning.
@MNP208 that's me during the week. But on the weekends I can only do it in the late morning or afternoon 🤷♀️
@@MNP208 It is correct, if I tied with other work in the morning I usually postponed exercise to evening. Eventually I found that I did not do in evening. As a result many days I forwent doing exercise. Now me doing exercise has become priority in the morning. Not only that in the evening I feel my energy level is low & motivation is nil to do exercise. This study needs revisit.
@@kandasamyrajanI am the same! I'm generally much more productive in the morning allround and if I don't exercise first thing I don't do it at all. I get tired early afternoon and need to rest a bit. Study's good ,no doubt but bear in mind that each individual is different. Exercising in the morning works well for me!
@@dorothybailey1789 One study shows body's function come down as day approaches night. This is come from human evaluation. As our ancestors live in caves with no lights at all, as the day approaches night the body's function start to decline & eventually the body will put on resting mode. It is said, it is good to have your last meal around 4 pm & it should be a light meal as well.
Jonathan's discussion with Karyn brought up a lot of points that needed clarification and expansion.
It's surprising that an expert in muscle and excercise like this only mentioned resistance training for upper body. The big emphasis should be for the lower parts of the body as with age, the first muscles that go are the leg and glute muscles. Leg and glute muscles are largest muscle group in the body and have great impact on insulin sensitivity. Therefore, prioritising these muscles will give the highest ROI and most impactful to your overall health.
What a great video and a wonderful lady! Love her to bits, so wise, kindly, inspiring and 'real life'. Currently approaching 55, and my goal, if I stay alive and healthy, is still to be teaching Pilates and doing hard graft in the garden well into my 80s. Some days the commitment to working at it is better than others.... so always very helpful to have podcasts like this for inspiration, and to carry as memories for those more challenging moments. Thank you Zoe, as always.
Such a useful video. I agree that Jonathan is over-wordy in his presentation. He does ask interesting questions, but could speak more concisely so that the point he is making doesn’t get lost in verbiage.
I am so pleased to hear from an expert about how are needs change as we age. Too often exercise and diet recommendations are aimed at younger people, and it’s also no good holding up the 90 year old who runs half marathons as an example! We need achievable goals, doable programmes to follow!
Very interesting that our muscles are stronger in the afternoon. In my experience that has become more accurate as I’ve aged. As a 79 year old who had heart valve repairs 3 years ago, and with arthritis which seems to have speeded up since my operation, I’ve found I can really only do stretch exercises when I wake up, and am better going for walks or doing movement exercises in the afternoon, when my stiffness has eased and even my breathing is better. It’s a reversal of how I used to be, even in my 60s.
Re diet, it’s also fascinating to hear that older people should eat more in the afternoon/evening, as long as you don't have weight issues. That goes against the old mantra of “breakfast like a king, lunch like a prince and dine like a pauper.” We eat our main meal in the evening, and if I don’t have enough protein with that meal I don’t sleep well. So I'm not doing it all wrong!
I agree with the suggestion that Jonathan practise word parsimony.
@@WillNewcomb A brief summary of key points would be fine, and necessary, but perhaps in an attempt to create a chatty, informal style, I find he overdoes it, and at times those key points get lost in verbiage (or what my father would call “blather!”). But perhaps we all have different learning styles.
@@Jojotonksdisagree! Jonathan's style is perfect and adds hugely to my appreciation of the zoe podcasts. If you don't like it, you could always read the transcript.
@@daveuk1324 I’m glad it works for you! Everyone is different. Perhaps, being old ;-) I don’t have the patience I used to have. A lot of presenters irritate me, and friends say the same. Yes, I did in the end resort to the parts of the transcript that I thought relevant, but you can’t read and do the ironing at the same time! 😉
That's incredible level of content. Thank you so much
Conflicting messages. Dr Sims in a recent Zoe podcast is don’t restrict feeding for women and today it’s do restrict feeding unless your over 70. As a post menopausal woman I now have no idea what it is I’m supposed to do.
This is so true. So much conflicting information even in the same podcast 🤷♀️
I wonder if it’s don’t restrict lean green foods and superfoods but do restrict calories so limiting high calorie foods
Thank you for this, a superb video brief! I will adjust. Thank you for the learning.
These videos have to address the needs of a vast range of people. A five minute 'quickie' may be fine for a Zoe veteran but will be inadequte for newbies. This tension can also account for the interrogative style, especially where an expert slips into using specialist language or assumes prior knowledge on the part of the listener. As much as I, too, can get frustrated with the style, I have to remind myself that (a) I'm a Zoe geek and (b) being a geek, I risk the arrogance of thinking I know more than I actually do. From personal experience, I can vouch for (b) as being a hard lesson to learn. Hence, I content myself with how things are ... there is reason for them being so.
I agree as a Zoe newby. I appreciate the summarizing that the host provides.
I've used my wallsit time, holding for as long as possible, to assess my muscle strength at different times of day. It shows a lot of variability and is best in the late afternoon/early evening and when I'm in a fasted state.
That was excellent! The Q and A format really works for me.
A very interesting discussion- It has helped me understand when is a better time when to do exercise, and what type, depending on your life style. However it is good to hear you can do exercise when it suits you. Time restricted eating - interesting to know, especially as you get older. A great insight. Thank you, Jonathan and Prof Esser.
I have Parkinson’s Disease. Exercise for strength, balance and flexibility and keep taking the tablets on time every time!
The guests are great and the podcasts are very useful. However, it is incredibly annoying to hear you repeat every sentence and interrupt the speaker every 20 seconds. I recommend you allow the speaker to expand and repeat only when you have value to add.
Thank you professor Esser. The other day I walked about 5pm and had used the exercise bike prior. I’m 79 so did about 20 mins bike and 30 mins walk but this is not my usual pattern. That night I had difficulty getting to sleep until early hours of the morning and I couldn’t work out why. So did late unusual exercise time interrupt my circadian rhythm for sleep or should I avoid later exercise time in general
I'm now starting to watch this video, and I hope that Jonathan will now let his host speak a little more, instead of always interrupting his guests. This is a good channel, but the fact that Jonathan keeps interrupting his guests is really frustrating to watch and hear. Jonathan, I hope you read this and take it into consideration. I'm really not the first to mention this problem here in the comments.
Isn’t it annoying!
@@pj290960 yes , it is .
they bring amazing guests but then he does not allow them talking
You’re easily annoyed. I think the interviewing is just right.
So agree! This is such an important podcast series bit dear Jonathan truly needs to improve his hosting skills
At least now, the camera doesn't show his flaying hands. We want to learn from these very excellent issues! And I do thank ZOE for pulling these together!!👍
The constant summaries made during the conversation verge on being annoying.
And they are superb for actually understanding the conversation, and absolutely perfect for correcting missaprehensions.
I loved this interview and subject!!!!😊
Start weight lifting early in life & continue it. You can start weightlifting at any age!
Also, It makes sense that we have more energy in the afternoon as that's when you're up, have had the time to move about, and are using fuel for energy. This logically cannot happen at 6:00 a.m. or even 10:00 a.m., as we have not used those muscles during & just after sleep.
My energy has always been in the afternoon/evening, my best workouts are at this time. I found it funny that for decades experts have been pushing that the best time to exercise is in the morning, when common sense tells you it is not. I did not need research to tell me this, my body tells me this.
Walking is not enough. Without a thyroid that compromised your metabolism, it is really hard. What I learned is that you must balance and use every muscle.
Our body is a structure with connections in remote places. We all started crawling as babies. This coordination is key. Something we forgot to do is counter balance and exercise. Like shorten and elongate, open, close etc. The opposite of walking is something entirely different.
Pain is an invitation to exercise differently, train and massage somewhere else etc. Imagine the range of motion that dancing, wrestling and play has. All these odd moves train and keep certain muscle coordinations strong. The things that keeps us from exploring full range is shame, our relationship to animals and our perception what is societal accepted behavior.
Just crawl, dance, sport and do animal movements. Holding uncomfortable positions for seconds to minutes. It will create a revelation. Fun to do and explore. Make your home less comfortable. Sit lower, harder. Stuff things out of reach. Play around with bags, balloons, steps etc. If you want to avoid broken hips, then you need to practice falling, off balance, sudden movements and creating bone density. Explore being comfortable on the ground.
Being 51, I enjoy working out in the morning until maximal the time of noon. Until I was 40, I also liked the afternoon and evenings for workouts but now it harms my sleep quality. I guess it also depends on gender, age and circumstances. I can lift pretty heavy in the mornings and I also lift fasted, I just feel better like this without food in my stomach.
Could you please Jonathan cover in the future the impact of the circadian rhythm on the movements of the bowel? I love watching your shows.
For a long time, I tried to do strength training in the morning, before breakfast. I thought it didn’t work for me because I’m a woman. Now, it starts to make sense. I’m best with strength exercises around four o’clock in the afternoon.
Never been able to do anything in the afternoon. Everything in the morning. It must depend on people
finally, some answers for my muscle and my weight loss, I need to eat later in the day !
Is it not good to change your time of workout each day? Is it better to choose a similar time? I like variety at my pilates gym and therefore go to workout at different times each day (between 8 am and 3 pm start).
Hey Zoe…I’d be really interested to see an episode with your experts breaking down the most common food additives used in the U.K. and potential impacts on health.
For example I often see ascorbic acid added to canned beans. A very basic google search brings up that it is simply Vitamin C. So something I shouldn’t worry about being added to my food?
I enjoy this podcast, it’s just you don’t get to hear her finish a question he asked because he’s already asking another question. A lot of questions I didn’t get answers to.
Fascinating and really enjoyed this, thanks. I am finding it harder to focus because the interruptions and quite long recaps from the host, before she’s finished her point, interrupt her flow and mine as a listener viewer. I understand it’s a conversation not a lecture but I’d prefer to hear a little bit more from the experts however I enjoyed the hosts questions seeking more clarity (rather than long recaps. )
Yes ! This is constructive criticism and I hope he reads this comment
I think the thing that catches people out in my opinion is leg and foot strength. Feet will lose their strength and shuffle instead of using force to move forward. Very underrated foot placement and strength.
Off hand, if you work swing shift, I'd agree with the professor's assessment, that exercising when you want your muscles to ramp up for the day is the best influence exercise can have. I think strength late in the day is an adaptation for endurance.
This was fascinating. It got me wondering, though, about those of us with manual labor jobs who are also moving most of the day after work and also exercise. I don’t do manual labor for eight hours, but usually three to four hours in the morning (right now that consist of shoveling and spreading mulch), I then garden at home for 2-3 hours, and then either walk three miles after dinner or do a workout involving weights or jumping. I wonder what this does to the circadian clock in muscles.
Fascinating topics. Thank you Jonathan and Dr Karen for this very interesting session.
Circadian Rhythms are something I am trying to understand. I am a nocturnal creature, and retired, so have been struggling with settling down to a consistent sleep / wake cycle. I am right now working on going to bed at 1:30am and rising at 9:30am and hope to end up with a cycle of 12:30am sleep and 8:30am rise.
I went through a crazy cycle during this winter of going to bed anywhere between 3am and 6am and rising between 11am and 1pm. I actually didn’t like how I began to feel during this crazy cycle. Now I know what I need to do.
I too am a night owl. I have now improved my regularity of going to bed at 12:30 and getting up at 9am. I was going to bed much later but with gradual and incremental changes am now at my 9.5 hour goal. According to the sleep apps that I use, my actual asleep time is around 7-hours. Do try a sleep app to get a measure of actual time asleep. I was surprised that my "time asleep" was so short compared to my "time in bed."
@@vauna734 Hello, my cello night owl. It is now 1am & I am getting ready to go to bed which is earlier than the 1:30 I strive for. So happy 😀
The afternoon strength may be related to maximum joint lubrication or maximum pain resistance.
The most important....to carrie yourself, keeping yourself fit to not depending of others
Should the UK Government consider ceasing to move the clock forward by an hour in to the Spring, and turning it back again in the Autumn, as it may be disrupting our body clocks, which over a lifetime could be bad for our bodies and health.
This is the dumbest shiteee, isn't it! I have no idea why we do that there still!!!!. Did you know when they do this the amount of deaths increase as well due to the time chine? with like heart attacks & stokes etc. it is so baddd
Definitely! It takes me weeks to get in synch with the spring forward change. It really buggers up my body clock.
how come my replies disappeared 😕
I'm not an expert. I'm British born but live in New Zealand in a time zone which (without daylight adjustment) is 12 hours different from the UK's. The "wisdom" as far as I know is that it takes one day per hour to adjust fully to what is commonly known as jet lag. I also have family living in eastern Australia where the difference is two hours. The long haul to Europe takes about 24 hours, and involves for most people a considerable sleep loss, so one always arrives tired, so sleeping in the new zone is not usually too difficult. The subjective experience is that recovery is much less than the ratio I mentioned above. I suspect that most of the 12 hour adjustment is achieved in say 3-4 days but the process is not linear but inverse exponential in nature. Many Brits will have experienced travelling to central or Eastern Europe with a one hour time shift which they probably find insignificant. My best guess is that daylight saving may "cost" the inhabitants a couple of days of disruption per annum, which is unlikely to cause any significant disruption over a lifetime, and probably less than one late night out at a party. What about the common practice of "lying in" at the weekends? After a long lifetime of being a night owl and getting up as late as possible for work, I changed about 5 years ago to setting the alarm for 6a.m. every day including weekends and holidays. I think this has been beneficial.
@@bruce_c_in_nz Putting the clocks forward causes me weeks of disruption, probably a month at least. It may only be one hour, but it's totally out of synch with my body clock. Eating, sleeping and getting up are all affected. If you the adjustment easy great, but not all of us do. And for what? Changing the clocks has never made sense and I don't know why we insist of still doing it.
My theory is that the muscles needed to fire up to go hunt for dinner around 4-5pm Loved this interview! Thank you 🙏
Would be really helpful to summarise these podcasts as a bullet set of points please.
An important point to note, that is rarely mentioned, is that the total amount of glucose normally circulating in the bloodstream is about 4 grams (but it depends on the size of the body). One average apple contains about 10g of fructose (which metabolises in the liver) and 10 gm of glucose (which elevates blood sugar). Also glucose can be created (gluconeogenesis) using glycerol(fat) and some amino acids (proteins) as necessary.
I tend to agree with @Theo5555. Please let the expert speak more Jonathan. I love and appreciate these video shorts but I don’t need quite so much simplified summarising, though I understand many will appreciate it. Thank you Zoe!
Great session..really informative. good summaries Jonathon. One point don’t say x reduces the “ . The probability of death”. The probability for all of us is 100%. It will reduce the probability of an early death might be what you mean!
Great video !
Did I understand her to say that circadian rhythm research has largely been studied in adults less than 50 years old, and that the conclusions of, for instance, when to exercise, is less applicable to seniors in their 60s and beyond?
This is so interesting, here today in NZ we just switched back to normal time from daylight saving time. I actually find it easier to lose weight in winter, because I feel more in sync with sunrise and sunset. Now I’m thinking could daylight savings be bad for us?
After more than 30 years working in a 3 shift systeme, my circadian rhythm does not excist aynymore. But I am a earlybird, so I like to train in the morning, but depending on my shifts, I train whenever there is time and power left.
I'd love to know how much.
Is the effect on X of doing y or changing z 20% (+/-5%) or negligible or overwhelming.
No biggie, but I feel it would help me prioritise between all the options you present in your wonderful interviews and discussions.
Thanks deeply for your work.
Steve, 65, Western Australia
What a wonderful creator we have , our bodies are so complicated and amazing ❤
Veryyyyyyy interesting! TOP! Super Thank you ✨✨
Jonathan why are you not recording in 4K? It would boost your video quality.
Fascinating
Have been going against the grain all my life, with specialists saying „work hard in the morning, that is when you are strongest and most efficient”. I have always felt stronger in the afternoon and worked accordingly. Now science seems to separate itself from the industrial agenda and finally publishes data that aligns with what I felt. Of course, I hope it not yet again another mantra around a new working pattern. But yes, I have always felt more physically fit in the afternoon.
I wonder if the light of glaring screens such as TV or computers when watched at night disrupts the circadian clock as the brain may interpret them as daylight.
Yes I think they do because at night you need more red light rather than the light which is emitted in most electrical items; like computers, tablets, light bulbs, etc.
In addition to aerobic exercise, would Wim Hof breathing techniques and Buteyko breathing, also strengthen those relevant muscles?
An interesting question is whether exercising on an empty stomach (previous episodes suggested we get a boost - I have been doing this for years), outweighs when we exercise? Easier to exercise on an empty stomach in the morning rather than in the evening.
This also depends on age. Post menopausal women are supposed to eat before exercise.
It's also possible to exercise on an empty stomach in the evening.
Dr. Matthew Walker says the peak performance is about noon. Also he says statistics shows best performance on the olympics are around noon.
Hello Zoe, more general request for an episode... HYDRATION! Do we really need to drink 2L of water a day? I have listened to most of the Zoe podcasts and I don't remember any science-based discussion on hydration. Can we have an episode that helps us to understand if and why it's important to drink lots of water.
Personally I possibly don't drink enough, but I don't feel as if it's doing me any harm. Please, please can you do devote a podcast to it?
I wonder how the hormonal and brain changes to do with menopause affect the circadian systems or vice versa.
It says there is a summary at the top, but it just says WHAT is covered, like what is the best time of day to exercise, but doesn't give the answer. I have spent 30 minutes wading through the transcript to find that it is after 2 pm to maybe 5 pm ( i think, it wasn't that clear). The bit in the summary also said something about it can help with sugar levels and diabetes. In the transcript it says 80% of the sugar in your body is stored in muscle so it is good to build muscle tone to regulate that sugar. PLLEASE just put the brief answers to the "what we're going to tell you" IN THE SUMMARY.
I think I have walked about two thousand steps today, but after a number of hours driving a tractor my step counter is almost 17,000 so be cautious of the statistics. What you get is not what you see depending on the terrain you've driven.
😂 agreed you can look like a real fitness king driving farm equipment. I’m just considering another fitness monitor and trying to find one that I can sift this effect out. Needs an algorithm that correlates physical activity directly to changes in GPS location so that it discounts movement over a certain level without commensurate changes in heart rate🤷
I have long term problems with my muscle energy due to having had M.E. for 30+ years. I find that I am much better earlier in the day regarding energy and not good in the afternoon. It was interesting to hear that the ATP in the musicals is more active in the afternoon. I’m just wondering why I therefore have problems with energy in the afternoon?
Maybe it is the type of music? lol😂
Thinking about the Circadian rhythm, what about babies? Are we all born with a CR or is it something our bodies develop? Does anyone know?
I'm interested in knowing if exercising in the morning would age you or not.
I'll be 62 soon and have worked in the building industry for over 40 years I'm a use it or lose it bloke 7am starts for work no easing in to it keeps me young and active so just do what you feel suits you as I've read a study that men are better exercising in the morning and women are better in the afternoon but just do it when you feel it suits you
If you don’t wear sunscreen you will look older no matter the time of day you exercise!
Added 10 years on me lol
just curious to know whether what I am doing is right or not? I am 58 year old male living in India...i go to bed at 9 pm and rise at 4.30 am..i start my moring walk at 4.45 am and end at 5.30 am..followed by 15 minutes of body loosening exercises...during the course of the day I do kegel exercises two or three times as i wrok from home...at 5 pm after my work gets over..i do loosening of body for 15 minutes and then do yoga breathing for 20 minutes and end up with push ups for around five or 10 minutes....this all ends around 6 pm..then dinner at 7 pm and off to bed at 9 pm...hope this routine is fine...
Hi -- very interesting -- Q? are you aware of or remember: in tha days before electric Lights people-- well many people would go to bed like Early(ier) sleep for some hours and then get up and do stuff like read etc. for a few hours and then go back to Bed/ sleep.
how did/does that fit the circadian clock pattern?
PS: I believe I'm a night person - as appose to these annoying day people :)
Klay
The description of the experiment is not clear. How do we know that's it's an internal clock and not some external influence such as the moon's gravity?
Can someone enlighten me? I thought muscles are made from prorien and not sugar, and fat is the storage place for sugar, which turns into fat if not used by the muscles. Sugar/carbs is eventually turned into atp or other things to run our body/brain.
Sorry, I'm relearning things from educational youtubers, such as this program.
Staying strong as long as possible is common sense. Anything an aged individual does that keeps them closer to the ways of youth is beneficial.
Any one have any insights' into the study that says heart problems occur more frequently when eating in a shorter time interval ?
it's been reviewed and heavily criticised due to the fact the test group had very little other data on it.
so basically all the findings are a bit useless if you can't exclude a myriad of other possible causes.
people who fast daily could all be overweight, or hate exercise etc etc.
they didn't even track whether they were strict of fasting or how often they did it in a month... the whole thing was so badly set up that the conclusion was it was pointless.
Thank you so much !@@jones-addict
Very healthful intelligent and beautiful You tube channel that everyone can benefit a lot for their everyday living. I remember my mom started to suffer Alzheimer’s disease at the age of 80 and became progressed to full dementia at the age of 88, she became weak and passed away at the age of 92. Rip mom. 🙏🏻I’m a new subscriber from the Philippines 🇵🇭 but presently living in Japan 🇯🇵 I wish everyone a healthy active jolly and fabulous day all the time.
Should I try to exercise at the same time of the day during the week?
I think that fits in with what the professor said. Your body clock will learn to adjust optimally to the time of exercise you choose. Presumably if we vary the time we do exercise, the clock will be confused.
Just want to ask if it is okay to exercise in a fasted state? I am 62 years old and I have been doing it for quite a while and I feel ok with it. I don't eat breakfast and I exercise around 10 or 11 in the morning
Dr Berg says not to eat for 2 hrs after exercise if You want to lose wt as the muscles will eat the fat for energy
Your bidy anticipates demand. So, when running each morning, it wakes you up for the challenge in anticipation.
Maybe muscles are stronger in the afternoon, because of anticipation. These times we are most active.
Muscles can forget and have sudden weaknesses. The only thing to really invesigate that is under different circumstances. Only then you can conclude that the theory holds. Otherwise you are sumply noticing that is obvious from the way things generally works. Factors like food matter. Inflammation might disrupt muscle performance.
From experience, it can take from 1 hour to half a day to make my body come to awake and muscles ready.
However, something passionate can spark the energy in a split second. It is absolutely more complicated then it seems.
Interesting as your shows are I'm being driven crazy by the deluge of adverts for Zoe on CZcams, in particular Tim Spector dominating my screen uninvited and shouting about the product he's trying to sell. Upshot is that it puts me off the product given such a hard SELL :(
Oh man, it’s so hard to get people to exercise whenever you get there. It’s fine. Do your thing some people get wired when they exercise some people get tired when they exercise whenever you exercise the good time to exercise try taking a walk of steps every time you eat right after you eat, it’ll prevent your blood sugar from spiking.
I don't know whether I agree with humans being stronger in the afternoons. In my sports science degree course when we were taught that different people have different times they are stronger and perform better. The groupings were, morning people, evening people and the Inbetweeners.
the host should stop talking, let the expert talk
80 yo lost everything during covid including my dog becoming sedetary ...wanting to stsrt over..
Suggestions please xxx n
Data demonstrates that, as long as you take in less protein than you use metabolically and for motor function, you *are* losing muscle mass. It's about eating enough protein. Without enough, metabolic processes take from your muscles.
Afternoon !
Question: Weight Watchers Scales say this age 70 male's muscle mass has 38.2-38.7 for a yr. Is this in any way reliable and meaningful? I just walk round the park. The lift has been broken for years, I carry the shopping and i play a lot of fifa on xbox ... that's it.
Indeed - about the interruptions!
The interruptions are awful. The speaker can't expand on her points, and they are just repetitions on what she said.
She contradicted Herself .She informed us that when awakening in the morning our Bodies are primed ready for exercise and action,She then goes on to tell us to exercise late in the afternoon ...When (most of us,lets face it) all probably Knackered!.
It sounded like she said our bodies start to transition into an aawake state before we actually wake up but that our energy builds more through the day up to the point of maximum. Strenght in. The efternoon, as our body clock progresses.
You can short cut the process with a cold shower.