Issue #84: How to burn fat (NOT what you think)

Hello Radical Health Seekers

Most people wouldn’t believe it, but catching the early morning sunrise is a crucial part of burning fat.

Because all the metabolic pathways needed for fat oxidation and metabolic efficiency are synchronized to your body’s 24-hour circadian clock…

And this clock influences the timing of key metabolic processes, including the rhythm of hormone release that regulates appetite, energy expenditure, and fat oxidation. 

For instance, during the active phase of our circadian cycle, insulin sensitivity is higher, and the body has the power (and flexibility) to utilize fat as an energy source.

But when our circadian rhythm is disrupted, it can lead to decreased insulin sensitivity and impaired fat oxidation, making it harder for the body to burn fat efficiently. 

So when we say get out and watch the sunrise and block blue light after dark, it goes beyond being ‘ancestrally appropriate’. It’s rooted in deep biological processes that apply not just to humans, but to all diurnal mammals.

You might already have your diet dialed in…

But if you have a dysfunctional circadian clock, it WILL negatively impact your ability to burn fat and achieve radical health.

Here’s some science on circadian clocks for you fellow nerds 🤓 (1, 2, 3)

For optimized fat-burning and metabolic function, you also need to make sure you are getting at least 7-8 hours of quality sleep every night:

This small but powerful study compared fat-burning effectiveness in subjects with 5.5 hours of sleep nightly versus 8.5 hours.

It found that a lack of sleep lowered fat burning by 55% and proportionately increased muscle loss. Not good.

We can’t stress the importance of a healthy circadian clock combined with 7-8 hours of quality sleep each night for fat loss and a healthy metabolism.

And we know it’s not always easy to dial this in. Kids, work and the new season of Yellowstone might stand in your way.

But the point remains, if your circadian clock and sleep are disregulated, you need to know that it will negatively impact your health goals.

Now the good news is, this is circadian science, not rocket science.

Here are some ways you can improve your circadian clock and sleep quality:

1. Try and get direct exposure to morning sunlight within 30 minutes of waking up. This signals to your brain that it’s time to wake up, and solidifies your circadian clock. If it’s not possible to get direct sunlight, consider a light therapy box. These lamps mimic natural sunlight.
2. Don’t drink coffee past 12PM. Caffeine has a half-life of 5 to 6 hours, meaning it takes about 5 to 6 hours for the concentration of caffeine in your bloodstream to reduce by half. 
3. Aim for some form of exercise each day. Preferably outside.
4. Maintain a consistent eating window each day. The exact timing of your meals matters less than the consistency of the eating window.
5. Maintain a consistent sleep and wake time. This helps solidify your body’s circadian clock.
6. As evening approaches, avoid bright lights of any color, not just blue light. Light exposure, especially from screens or overhead lights, should be minimized to signal the brain that it’s time to sleep. Dimmable bulbs and blue-light blocking glasses can all help with this. We love candles. 
7. Sleep in a dark and cool room 🛌

We hope this information helps you realize that there’s a lot more to burning fat than the food you eat!

This week on Instagram:

This week on Radical Health Radio:

Baby Food Is Dangerous? (Avoid These) ft. Serenity Kids Founders

Why Organ Meats Should Be a Staple in Your Child’s Nutrition

This week on the blog:

Are Carbs Bad For You? 4 Myths Debunked

This week in customer reviews:

“I’ve been taking Joint Strength & Repair for several months now (along with Warrior, Whole Package and Grass Fed Colostrum) and the results are nothing short of life changing! My knee joints used to be so bad that they clicked when I walked and I walked with a limp. All that is 100% gone! 

Along with my joints feeling great, my workout recovery is shorter, my muscles are fuller and firmer, my skin looks great, I sleep thru the night, more energy during the day and during my workouts and my overall health is noticeably better and stronger! 

Heart and Soil products are life changing and I’m a customer for life! I will say that I’ve also totally bought in to the animal based diet. Nothing but meat, eggs, fruit and raw honey. And of course butter! I love butter!” – James Fountain (Joint Strength & Repair)

That’s all from us this week!

Stay Radical,

The Heart & Soil Team