YTread Logo
YTread Logo

Warum Fühle Ich Mich Dauernd Müde Und Schläfrig? / Der Zirkadian-Code - 3 Tipps

Mar 20, 2024
I recently read a book called The Circarian Code by Dr. Satchin Panda and learned three amazing lessons about weight loss, sleep, and exercise. This video is especially for you if you have any of the following problems, first of all, you are struggling to lose weight, you are eating healthy exercise. They exercise and even count calories but it still doesn't seem to work. Secondly, they feel exhausted and tired. They have no energy for anything during the day and when night comes they cannot fall asleep. Thirdly, they wake up and already feel tired even though they have just woken up and slept for more than eight hours.
warum f hle ich mich dauernd m de und schl frig der zirkadian code   3 tipps
Fourthly, they get sick very often. In this video you will learn to understand why these problems occur to you and how you can solve them. I have divided the video. in three parts nutrition sleep and exercise we will start with diet, but first let me explain what the cadian clock is because it controls everything that happens in your brain and your body. You could also call it an internal clock. Everything in your life happens in rhythms, for example, you. They have to be at a certain time at the Being at work and arriving at a certain time, similar to your work hours, your brain and every organ in your body also have work and rest times that are controlled by your individual clocks, also called Julian Clocks: This applies not only to humans but to all animals.
warum f hle ich mich dauernd m de und schl frig der zirkadian code   3 tipps

More Interesting Facts About,

warum f hle ich mich dauernd m de und schl frig der zirkadian code 3 tipps...

Plants on Earth, unlike humans, plants and animals adjust very precisely to your ca. The Diane watch, for example, if your boss expects you to be at work at 8 a.m. o'clock every day. day, you can't just do it at any time every day, just as showing up to work irregularly will ruin your career, eating and sleeping irregularly will ruin your health. Here's an experiment on inconsistency that personally blew me away. The author took two one. eggs to twin mice and fed them the same unhealthy food every day, the same amount, the only difference was that one mouse was allowed to eat whenever it wanted, while the other had to eat within an 8 hour period .
warum f hle ich mich dauernd m de und schl frig der zirkadian code   3 tipps
The experiment lasted 18 weeks and the results were quite impressive. By giving an electric shock to the mouse that had free access to food, it gained 28 percent more weight and developed all kinds of diseases such as diabetes, obesity, fatty liver and heart disease, but the mouse that ate the same unhealthy foods in a controlled period of time he did not develop any of them. these diseases, on the contrary, had more energy, was more athletic, had better blood sugar and cholesterol levels, and another surprising result when the sick and overweight mouse was put on the same limited feeding cycle as its brother, the Diseases that he developed started to go away without any medication not only did he also start to lose weight and a big part of the weight loss was actually fat loss which is another interesting thing.
warum f hle ich mich dauernd m de und schl frig der zirkadian code   3 tipps
The result was that often when you lose weight, some of the muscle mass is lost along with the fat, but in this case it was mainly fat that was lost. Here also, I would like to remind you that both of you ate the same junk food products in exactly the same quantities, just during the eating period it was different, you may wonder what would happen if we did the same experiment with healthy foods instead of food scrap. Well, the author also did the same and the results were the same. The mouse began to gain weight over an unlimited period of time even though the food was healthy.
This was quite surprising. personally because I thought that weight gain and all these diseases do not occur when food is healthy, but experiments prove otherwise, regardless of how healthy your diet is, unlimited food leads to weight gain and diseases, which is revolutionary because it supports That concept that is equally or even more important is when you are than what you are. If you're wondering why timing is so important, here are the reasons why on a normal day you probably start eating breakfast as soon as you finish your breakfast. Your body uses some of the food for energy and stores some as fat.
The same process of converting food into energy and fat continues throughout the day when you have lunch and dinner after the last bite of dinner, the situation changes. However, your body consumes few carbohydrates and stops storing fat. Your ca Diane watch dramatically increases fat burning and activates repair and rejuvenation mode. The cells and DNA that were damaged during the day are repaired the next day and the entire process is repeated, we imagine. But now if you delay your last meal and eat quite late at night, as you can see from the diagram, the fat storage process is activated again when it shouldn't be and the fat burning and repair process is deactivated when in fact should be active For most people Nowadays, meal time is 15 hours or more and not only is meal time on weekends different from weekdays, but this creates a time lag effect schedule in your digestive organs.
You probably know how jet lag ruins your sleep or when you're going to. For example, flying from Brazil to Japan at 8 a.m. m. and the flight lasts let's say 12 hours, then when you land in Japan it's still 8 a.m. m. Japan is 12 hours ahead of Brazil, so when you get off the plane your brain should be in a dark environment to fall asleep but instead finds a very bright sky in front of them. The same thing happens with your digestive organs when you eat at random times during the week your body feels like you are in Brazil and on weekends like you are on vacation. in Japan when you have your ca dian By respecting the rhythm, you can avoid eating disorders and diseases.
The author recommends a fasting cycle that can last 12 to 16 hours with an 8 to 12 hour eating window. This type of diet is also known as intermittent fasting. You've probably heard of it. I personally have been practicing intermittent fasting since I started doing it over five years ago to lose weight and it worked quite well. I remember before intermittent fasting I ate pretty healthy, counted my calories and exercised regularly every week, but for some reason the weight loss was very, very slow after a while, I stopped losing weight completely and stayed the same weight for a long time, then I tried intermittent fasting and things changed drastically even after losing weight.
I didn't stop because I felt good. I'm currently on an 18 hour fast and six hour eating period, but when I started I could only manage a maximum of twelve hours and then I slowly increased it to 18 hours. eat from 2 p.m. to 8 p.m. Now I'm already seeing comments saying that breakfast is the most important meal of the day and that you shouldn't skip it or you shouldn't fast for so long, firstly, that suits my schedule better, secondly, when we lived in caves , we probably didn't eat breakfast, in fact, people back then probably starved for several days because they had no food available, they hunted and ate, and stayed hungry until the next hunt, so I think biologically we are more inclined to fast. than eating snacks for breakfast and various other meals for 15 hours, the author says that a cycle with a 15-hour eating period is terrible for your health and is as bad as a junk food diet.
Again, a 15 hour eating cycle is worse than a junk food diet. Diet When we talk about diet and s cycle, we cannot ignore the sleep cycle as both are connected because if you have your eyes open. If you've ever stayed up late at night and found yourself in front of the re

frig

erator, then you know what. I mean, that brings me to the second lesson which is about sleep cycles, our sleep cycle is so firmly established. Our brains have told us that even if I take them to another planet, lock them in a room, turn off all the lights, and remove the clock from the room, they will still fall asleep based on their sleep cycle.
We have become so accustomed to the 24-hour day that it would be very difficult to survive if you traveled to another planet that had a different number of hours. that 24. Now let's see how sleep normally works. Your eyes have a blue light sensor called melanobsin. These sensors are connected to your brain and cadians. The melanobsina wired master clock has very interesting properties. Bright light like daylight activates it and sends signals to your brain saying it's time to be awake and active, while subtle bush-colored light, like candles or moonlight, doesn't activate melanobsin, so it sends the opposite signal i.e. the brain sends that it is time to sleep, as a result the brain starts to increase melatonin.
The levels lower body temperature and prepare it for bedtime. You may be wondering why this information about melanobsine is so important. This is why we spend 90 percent of our time indoors, whether in a classroom, an office or at home, which means we don't get the bright light we need to activate melanoxin which resets the Diane watch and keeps us active during the day, on the other hand, sitting in front of a computer at night or the TV that emits a very bright blue light and melanoxins are activated in the morning, so when should it activate to prepare you During the day, it is not activated because you are sitting in a closed environment and you do not receive the necessary light and at night it is activated although it should not be activated, they continue to send incorrect signals to your brain and begin to live in this confusing world when it is day, your brain thinks it's night and when it's night, your brain thinks it's day, no wonder they feel sleepy and have no energy during the day, no wonder they can.
No wonder they fall asleep at night, no wonder they feel overly tired all day, no wonder they wake up exhausted, so how can you fix this and set your internal clock correctly? Here are nine tips: First, go for a morning walk outdoors. 5 minutes are enough to set your clock correctly secondly place your desk as close as possible to a window where light can enter do the same with your employees if you are a business owner or with your colleagues they will feel more comfortable at work will be felt when close to daylight even architects have taken this into account when planning buildings and houses.
You don't need to be in daylight all day, but at least two hours of natural light is important for your health. Third, do not use screens or glasses with blue light filters during the day. 4. Avoid all types. of screens after 6 p.m. but if it is absolutely necessary to use them, set them so that they do not emit blue light most modern smartphones and computers have this function night mode 5 you have probably already noticed that cool weather is good for sleeping is more pleasant than high temperatures, make sure that The temperature in your bedroom is not too high. 6 To fall asleep, your body temperature has to drop and a hot shower before bed helps with this.
Seventh, make sure you drink enough fluids throughout the entire process. of the day If you feel dehydrated at night you should have a glass of water nearby so you don't have to run to the kitchen and end up awake, also don't drink coffee after lunch, the effects of caffeine can last up to 10 hours The coffee you drink in the afternoon and at night it will surely disturb your sleep. Eighthly, you should not eat anything at least two or three hours before going to bed, nor consume alcoholic beverages or snacks. Ninth, if possible, you should exercise in sunlight in the morning lesson 3 Exercise It's no secret that we should exercise to stay healthy, but this book answered many questions I used to ask myself about exercise, what time of day is the best for exercising, should I lift heavy weights in the morning or afternoon, and how often is it enough, what kind of sport should I do, etc.
The good news is that we do not have to exercise several hours a day to be healthy according to the author's studies, just 30 minutes a day, 5 days a week are enough to achieve something The best times of the day to exercise are for morning and late afternoon between 3 p.m. and 7 p.m. While the mornings are ideal for aerobic and stretching exercises, the late afternoons are the ideal time for strength training since then the body is better prepared for heavy work. This way you can avoid injuries and recover better. If you decide to exercise before breakfast, make sure it's not strenuous or physical.
Do strenuous exercise It's okay to walk or bike before breakfast, but don't lift heavy objects, for example. If your schedule doesn't allow you to do the entire exercise at once, break it up into two or three 10- to 15-minute periods. every day,but avoid exercising at night as it disrupts your sleep. That was the last lesson. Here is the summary of what we discussed in this video firstly, as you saw in the mouse experiment, eating in a specific time period helps you not only lose weight. weight but also on your health before using this talk to your doctor this is not medical advice and I'm not a doctor I'm just a guy who makes videos on the internet secondly we talk about melanobsin and how it is caused by The way you live these days sends confusing signals, be sure to follow these new tips to get your internal clock right and finally, thirdly, we look at how much you should exercise and what time of day is best based on the type of exercise if you have clicked on this video and have watched this far, I guess you are one of those people who want to improve your health.
Most people won't watch these types of videos. If you want more information on this topic, I have two more. videos for you personally, forcing all my family and friends to watch these two videos because they are very important. The one on the left is about increasing your energy through better time management during the day and the one on the right is about meditation based on the book. now the power of the present when If you have already watched the videos, make sure to subscribe to my channel and turn on all notifications so you don't miss future videos.
If you don't turn on all notifications, YouTube won We normally don't notify you when a new video is uploaded. Thanks for seeing it.

If you have any copyright issue, please Contact