You guys know I’m always reading the most cutting edge scientific studies that give me insight into living your healthiest life, and when your body is healthy, your skin is healthy!

The most exciting new science that has caught my attention surrounds a new way to approach food: The Circadian Rhythm Diet. Skin health, and our overall health, is not just about WHAT we eat — of equal importance is WHEN we eat.   Timing our meals first gained momentum with intermittent fasting, but the Circadian Rhythm Diet takes the science to a whole new level, and at its core is our exposure to BLUE LIGHT.

Humans have evolved to be highly sensitive to the 24-hour solar cycle.  We all have an internal clock that controls almost every biological system in our bodies, from our sleep-wake cycles to our mood, to our immune strength, our metabolism and our cellular health- yes, even our skin’s health.  The most important thing that sets our circadian rhythm, or sets our internal clock, is our exposure to NATURAL SUNLIGHT.

In the past, we rose with the sun, ate during daylight hours, and then rested and fasted when the sun set.  In fact, when our eyes perceive blue light, it tells our brain to shut down production of our sleep hormone, melatonin. It sets our internal clock to WAKE UP!  We need the sun’s bright blue light in the morning to become alert and active, and we need dark, or at least the absence of blue light, to jump-start our brain’s, and consequently our skin’s, sleep mode and recovery.

Now, we find ourselves totally MESSING with our internal clock as a result of using screens late that emit stimulating blue light rays. We’re tricking our brains into thinking it’s still daytime, and we delay our production of melatonin, impair our sleep, and mess up our health.  What else are you doing while you check emails or watch Netflix at night?  You snack.  Most of us eat a late dinner, oftentimes after sunset, and we snack until we finally pass out, way after our ancestors did when they followed natural light patterns in the sky.

When intermittent fasting became popular, people started to recognize that it’s not just WHAT we eat, but WHEN we eat is just as important when to comes to health. Now, we can take that one step further with Circadian Rhythm Diet.

Mounting evidence says that if you want to optimize your weight, your metabolism, your overall health, and of course, your skin health, you should try syncing up your mealtimes with the natural cycles of light.

Calories seem to be metabolized BETTER in the morning, and eating after dark jolts the brain into thinking it’s daytime and can disrupt the healthy circadian rhythm that is so critical for our health, including our skin health. As we know, beauty sleep is real! Sleep is a necessary phase of profound regeneration for the skin. While we rest, our skin cells are renewing, regenerating, and restoring themselves – and so is our entire body. Our immune system needs this quiet time to stay in peak condition.

If you want to try to take your health and wellness to the next level, give this a try:

  • Eat while it’s light, and limit what you eat during hours when it is dark.
  • Eat a heavier breakfast, a medium sized lunch, and a lighter dinner.
  • The earlier your dinner, the better. Try not to wait too long after the sun sets to eat.
  • After dinner, try to limit the amount you eat.

Craving info on relevant studies? Check out these links:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3756673/

http://www.xinhuanet.com/english/2019-10/05/c_138448870.htm

https://www.technologynetworks.com/cell-science/news/meal-timing-can-make-or-break-your-cells-circadian-rhythm-318644

Dr. Whitney

 

 

 

Hydration is KEY to healthy skin, but so many people are confused about what the skin actually needs to stay hydrated.  Here are my top 10 tips to keeping skin hydrated:

TIP #1:  Water is good, but water infused with antioxidants is better! Check out one of my favorite detox water recipes here!

TIP #2: On average, women should drink at least 2 L per day, men need at least 3 L per day.

TIP #3: UP your intake if you exercise, if you eat a diet high in protein, or if you live in a warm or dry climate!

TIP #4: Eat some of your water by munching on fiber rich veggies. They will not only boost your water intake, but keep you regular and keep your gut healthy. As you know, a healthy gut = healthy skin!  Fun fact: spinach is almost 100% water by weight!

TIP #5: Yes coffee counts! Contrary to popular belief, coffee and tea can boost overall hydration in the body.

TIP #6: Avoid added sugars. Read the label. If you see more than 3g of sugar per serving, PASS! Beware of so called “energy” drinks, and lattes and cappuccinos that taste a little TOO good.

TIP #7: Seal that moisture in your skin by layering a serum under a moisturizer morning and night. Check out some of my favorite products here!

TIP #8: Prevent overnight evaporation by using a cool mist humidifier in your bedroom.

TIP #9: Add a weekly hydrating sheet mask like this one  to seal extra moisture in the skin.

TIP #10: Check your urine. If it’s clear or light yellow, you’re on the right track! Sorry guys, I AM a doctor. Had to go there.

So cheers to staying hydrated!

Dr. Whitney

@DrWhitneyBowe

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This site offers health, wellness, fitness and nutritional information for educational purposes only. The information on this website is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

© 2019 - Dr. Whitney Bowe

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