Eat Right for Your Circadian Type
BATON Diet
Eat Right For Your Circadian Type
Before you start...
If you have diabetes, and especially if you take medications for diabetes, either oral pills or shots (injectable medications) for diabetes, meet with your doctor first before you start any of the nutrition suggestions in Eat Right For Your Circadian Type and the BATON Diet.
The reason for this is because diabetes medications are prescribed to match and go with certain nutrition programs. The effects of diabetes medications are closely related to the foods you eat and the times of day that you eat food. Your doctor coordinates your medications closely with your food intake to prevent potential adverse effects of diabetes medications like hypoglycemia (low blood sugars) that can be dangerous to health.
Always meet in person with your doctor and discuss any nutrition changes you plan to make or changes in the time of day when you eat before you make the changes. Your doctor may approve some changes in your food or the timing of when you eat but not others if you have diabetes. Your doctor may want to reduce or discontinue some of the medications you take before you make the nutrition changes that your doctor approves.
If you take other medications or have other health care concerns meet with your doctor before you begin to implement the nutrition principles in Eat Right for Your Circadian Type and the BATON Diet.
This book contains information and advice relating to health care. It should be used to augment and supplement rather than replace the advice of your physician, doctor, or another trained health professional. If you know or suspect you have a health problem, it is recommended that you seek your doctor’s advice before starting on any medical program, nutrition program, or treatment. All efforts have been made to assure the information contained in this book is accurate as of the date of publication. The authors disclaim liability for any medical outcomes that may occur as a result of applying or adopting the methods suggested in this blog series.
So Why Eat Right for Your Circadian Type?
When we eat strongly influences our circadian rhythm.
There are no calorie restrictions or limits on food in circadian eating.
What changes is when we eat.
When we eat is as important as what we eat.
Our circadian rhythm is foundational to our health. Disruption of circadian rhythm results in increased accidents, injuries, and disease. Thus, circadian health impacts community, including workplace safety.
The timing of our exposure to light and food are the two most important disruptors or supporters of our circadian rhythm.
Once we step out of our home, we have little or no control over the quality of our food, but we always have control of our time. The beauty of circadian eating is that it is time centered.
This fresh approach to nutrition research has yielded exciting results.
Once people experienced circadian eating, they continued it voluntarily.
Follow up revealed health benefits endured one year later:
Circadian eating is easy, and it is free.
Eating right for your circadian type is now being proposed as part of healthy and safe lifestyle.
Worldwide nutrition guidelines should include when to eat.
Right stuff, right time
Six Nutrition Principles will be focused on eating the right stuff. They are pillars of nutrition. However, without the crucial Principle 1: Eat Right for Your Circadian Type, the other 6 pillars of nutrition can crack and crumble. Nutrition Principle 1 focuses on eating at the right time. Nutrition Principle 1 is like the roof that protects and ties together the other 6 pillars of nutrition. Besides affecting our health, when we eat affects safety and injury incidence in the workplace, on the road, and at home extending the influence of food intake beyond the individual to the group corporate level.
Eating right for circadian type solved a big mystery in nutrition science that limited past successes of nutrition therapies.
If you have medical conditions, or if you are diabetic, and especially if you take medications for diabetes, or other medications, consult with your physician before making any changes to your nutrition or exercise programs.
Our master clock is in the brain in a small area called the SCN
The human master clock is in the brain in a small area called the SCN. SCN is short for suprachiasmatic nucleus. Supra means above and chasmic means cross or crossing. The clock is located just above the point where our optic nerves cross in the hypothalamus of the brain. The central brain clock exerts influence over a multitude of physiological behaviors including sleep, metabolism, and the immune system. The brain clock has genome-wide influence. Rijo-Ferreira and Takahashi, 2019, Genome Med (2026) The military and large industry organizations focus in on the results of these studies because they influence readiness (2051), as well as safety, accidents, and injuries (2065, 2057, 2059, 2072- 2081) during work. Circadian rhythm disturbances influence sickness absences at work. (2067)
Light is our master clock fine tuner.
With exquisite precision our inner master clock adapts our physiology and behavior to the dramatically different types of light that occur during different times of the day and the night.
Our internal clock synchronizes our behavior, sleep, body temperature, hormone levels, and metabolism.
When we travel across several time zones and experience “jetlag” there is a temporary mismatch between our internal body clock and our new environment, and this can upset our wellbeing. Long-term misalignment of our lifestyle with the circadian rhythm of our internal timekeeper has been shown to increase our risk of accidents, injury, and diseases. For example, most medical studies will not include people who do shift work because of these recognized negative impacts.
Light and food are the two principal influencers of circadian rhythm.
There are two principal inputs that regulate our body circadian rhythm, and these are our exposure to bright light and food. Many of our molecular clocks are also regulated and influenced by other inputs; for example, body clocks respond to variation in humidity level and oxygen content in the air at certain times of the day. However, bright light (30 minutes to 1 hour of outdoor blue and green wavelength light) and the timing of our food intake remain the primary drivers of our circadian clocks and rhythm. When we support circadian rhythm with light and food at the right times, then we get a free bonus payoff: our natural healthy sleep and appetite times are restored.
Eating to support circadian rhythm
Eating to support circadian rhythm significantly improved measures of metabolic syndrome in adults. (2025, 2029, 2030) The first big study in humans “living in the wild”, the Gill and Panda study (2029), found people lost 4.4% weight in 16 weeks. Best of all, the results were durable one year later. (2029) One year after the study, follow-up found people kept the weight off and they liked time centered eating so much they had voluntarily continued to eat to support their circadian rhythm. People reported improved sleep and waking up more refreshed and energetic. (2029) In 2019 Wilkinson and Manoogian et al, at Panda Labs of the Salk Institute published a study, this time in people with metabolic syndrome and revealed that in 12 weeks people significantly improved their blood sugar levels and hemoglobin A1c. (2025) They lost weight (4% of body weight), reduced their waist circumference (belt line), reduced BMI (body mass index), and body fat percentage. (2025) Blood fats and cholesterol levels improved. (2025) They spent less time awake in the middle of the night. (2025) The authors concluded that time restricted eating (TRE) to support circadian rhythm is a potentially powerful lifestyle change that may be added to standard medical therapy to treat metabolic syndrome. (2025)
Camping to reset your circadian rhythm
We are more dependent on the timing of when we eat and when we are exposed to light than we might guess in everyday life. Light and food are the two principal controllers our circadian rhythm which in turn determines many hormone levels, our behavior, and even our safety. Each of our cells has a circadian rhythm that is networked to our brain circadian clock. When food intake becomes too prolonged or exposure to daylight becomes too small the body rhythm can be upset resulting in a lack of wellbeing.
Camping can help to reduce sleep disorders. (2083) Camping allows the body to adapt to natural light and darkness. Camping encourages eating in natural daylight times when the gastrointestinal system works best.
Sleep researchers from Sweden and the US let people with sleep disorders camp completely without artificial light in a study. After just one weekend camping with natural light and dark, their bodies had adapted to the biological circadian rhythm that is controlled by our eyes being exposed to daylight and limiting eating to during the day. (2083)
People in the sleep study who camped without artificial light, turned out to be “morning people” when they returned to their everyday lives. They readjusted to a life that follows the light of day and daytime eating while camping. (2083) I wanted to see if this is really true and tried it for myself. It worked in 2 short days, and to my delight I turned out to be a morning person.
Exposure to sunlight (blue and green light) increases cortisol production in the body during the morning and decreases it later in the day. Melatonin hormone, which causes feelings of fatigue and sleepiness, increases when daylight decreases and is at its highest at night. These hormones are just two examples of the way our circadian rhythm influences how the cells in the body function. We feel good when they function as intended. Our organs and muscles are preprogrammed to repair and replace their infrastructure while we sleep and water only fast during the night.
We feel good to be outside as much as possible but need at least an hour of bright sunlight per day, according to the researchers (2029).
With our phones, computers, and electricity, we are influenced by the environment in more ways than we might think. Add to this, the prepackaged snack bars, 24/7 restaurants, and refrigerators which make foods available to us around the clock and we begin to see how different our lifestyle is from most of our ancestors. The body's cells suffer and do not function optimally when we are exposed to the blue, white, and green light that the body interprets as daylight after the sun goes down. Our bodies still function as when people lived as hunters and gatherers. 
Before electricity, people gathered food every day and protected themselves from wildlife with fire at night. Firelight is amber and red in spectrum and encourages relaxation, storytelling, and sleepiness. Our cell clocks are still programmed to function according to a master circadian rhythm that mimics living mostly outdoors with daylight as the light source.
Social jetlag is discrepancy that often arises between circadian clocks and social clocks. (2231) Living “against the circadian clock” may be a factor contributing to the obesity epidemic. (2073)
Today we spend 95% of our time indoors. Humans have not adapted at the cellular level, to live with this lifestyle change. Healthy circadian rhythm produces healthy levels of serotonin the “happy hormone” that counteracts depression. But if we are exposed to either more or less light and food than we can actually handle, serotonin production and levels can be disturbed.
People who live in the far south and far northern hemispheres are more affected by daylight or the lack of daylight than those who live where day and night last about the same length of time near the equator. Shift work disrupts circadian rhythm.
Camping encourages us to take advantage of the natural light during the day for cooking and when darkness falls to be together around the warm fire in the middle of a tipi tent for protection. Melatonin “sleep hormone” levels rise as the last fire embers burn out. We look forward to a good night’s sleep. Our muscles repair and build while we sleep, and we are ready for fun the next day.
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