Circadian Article Sources

Most Recent Update: April 03, 2024
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Explore the latest research and key insights on circadian rhythms and how they affect weight management, sleep, and overall health. Learn how aligning your diet and lifestyle with your body’s natural clock can boost results.

1. Afaghi A, O’Connor H, Chow CM. ‘Acute effects of the very low carbohydrate diet on sleep indices.’ Nutritional Neuroscience, 2008 Aug;11(4):146-54.

2. Arble, D., Bass, J., Laposky, A., Vitaterna, M. and Turek, F. (2009). Circadian Timing of Food Intake Contributes to Weight Gain. Obesity, 17(11), pp.2100-2102.

3. Baron, K., Reid, K., Horn, L. and Zee, P. (2013). Contribution of evening macronutrient intake to total caloric intake and body mass index. Appetite, 60, pp.246-251.

4. Bonmati-Carrion, M., Arguelles-Prieto, R., Martinez-Madrid, M., Reiter, R., Hardeland, R., Rol, M. and Madrid, J. (2014). Protecting the Melatonin Rhythm through Circadian Healthy Light Exposure. International Journal of Molecular Sciences, 15(12), pp.23448-23500.

5. Briançon-Marjollet, A., Weiszenstein, M., Henri, M., Thomas, A., Godin-Ribuot, D. and Polak, J. (2015). The impact of sleep disorders on glucose metabolism: endocrine and molecular mechanisms. Diabetology & Metabolic Syndrome, 7(1).

6. Chandler-Laney, P., Morrison, S., Goree, L., Ellis, A., Casazza, K., Desmond, R. and Gower, B. (2014). Return of hunger following a relatively high carbohydrate breakfast is associated with earlier recorded glucose peak and nadir. Appetite, 80, pp.236-241.

7. Cheung, I., Zee, P., Shalman, D., Malkani, R., Kang, J. and Reid, K. (2016). Morning and Evening Blue-Enriched Light Exposure Alters Metabolic Function in Normal Weight Adults. PLOS ONE, 11(5), p.e0155601.

8. Chin-Chance, C., Polonsky, K. and Schoeller, D. (2000). Twenty-Four-Hour Leptin Levels Respond to Cumulative Short-Term Energy Imbalance and Predict Subsequent Intake1. The Journal of Clinical Endocrinology & Metabolism, 85(8), pp.2685-2691.

9. Danilenko, K., Mustafina, S. and Pechenkina, E. (2013). Bright Light for Weight Loss: Results of a Controlled Crossover Trial. Obesity Facts, 6(1), pp.28-38.

10. Depner, C., Stothard, E. and Wright, K. (2014). Metabolic Consequences of Sleep and Circadian Disorders. Current Diabetes Reports, 14(7).

11. Eckel, R., Depner, C., Perreault, L., Markwald, R., Smith, M., McHill, A., Higgins, J., Melanson, E. and Wright, K. (2015). Morning Circadian Misalignment during Short Sleep Duration Impacts Insulin Sensitivity. Current Biology, 25(22), pp.3004-3010.

12. Elder, G., Wetherell, M., Barclay, N. and Ellis, J. (2014). The cortisol awakening response: Applications and implications for sleep medicine. Sleep Medicine Reviews, 18(3), pp.215-224.

13. Farshchi, H., Taylor, M. and Macdonald, I. (2004). Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women. International Journal of Obesity, 28(5), pp.653-660.

14. Fasshauer, M., Paschke, R. and Stumvoll, M. (2004). Adiponectin, obesity, and cardiovascular disease. Biochimie, 86(11), pp.779-784.

15. Figueiro, M., Plitnick, B. and Rea, M. (2012). Light Modulates Leptin and Ghrelin in Sleep-Restricted Adults. International Journal of Endocrinology, 2012, pp.1-6.

16. Fonken, L., Aubrecht, T., Meléndez-Fernández, O., Weil, Z. and Nelson, R. (2013). Dim Light at Night Disrupts Molecular Circadian Rhythms and Increases Body Weight. Journal of Biological Rhythms, 28(4), pp.262-271.

17. Fonken, L., Workman, J., Walton, J., Weil, Z., Morris, J., Haim, A. and Nelson, R. (2010). Light at night increases body mass by shifting the time of food intake. Proceedings of the National Academy of Sciences, 107(43), pp.18664-18669.

18. Gill, S. and Panda, S. (2015). A Smartphone App Reveals Erratic Diurnal Eating Patterns in Humans that Can Be Modulated for Health Benefits. Cell Metabolism, 22(5), pp.789-798.

19. Gooley, J., Chamberlain, K., Smith, K., Khalsa, S., Rajaratnam, S., Van Reen, E., Zeitzer, J., Czeisler, C. and Lockley, S. (2011). Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. Endocrinology, 152(2), pp.742-742.

20. Halson SL. ‘Sleep in elite athletes and nutritional interventions to enhance sleep.’ Sports Medicine, 2014 May;44 Suppl 1:S13-23.

21. Hatori, M., Vollmers, C., Zarrinpar, A., DiTacchio, L., Bushong, E., Gill, S., Leblanc, M., Chaix, A., Joens, M., Fitzpatrick, J., Ellisman, M. and Panda, S. (2012). Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet. Cell Metabolism, 15(6), pp.848-860.

22. KLEPEIS, N., NELSON, W., OTT, W., ROBINSON, J., TSANG, A., SWITZER, P., BEHAR, J., HERN, S. and ENGELMANN, W. (2001). The National Human Activity Pattern Survey (NHAPS): a resource for assessing exposure to environmental pollutants. Journal of Exposure Analysis and Environmental Epidemiology, 11(3), pp.231-252.

23. Lopez-Minguez, J., Gómez-Abellán, P. and Garaulet, M. (2016). Circadian rhythms, food timing and obesity. Proceedings of the Nutrition Society, 75(04), pp.501-511.

24. Markwald, R., Melanson, E., Smith, M., Higgins, J., Perreault, L., Eckel, R. and Wright, K. (2013). Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proceedings of the National Academy of Sciences, 110(14), pp.5695-5700.

25. Mattson, M., Allison, D., Fontana, L., Harvie, M., Longo, V., Malaisse, W., Mosley, M., Notterpek, L., Ravussin, E., Scheer, F., Seyfried, T., Varady, K. and Panda, S. (2014). Meal frequency and timing in health and disease. Proceedings of the National Academy of Sciences, 111(47), pp.16647-16653.

26.Maury, E., Ramsey, K. and Bass, J. (2010). Circadian Rhythms and Metabolic Syndrome: From Experimental Genetics to Human Disease. Circulation Research, 106(3), pp.447-462.

27. McMullan, C., Schernhammer, E., Rimm, E., Hu, F. and Forman, J. (2013). Melatonin Secretion and the Incidence of Type 2 Diabetes. JAMA, 309(13), p.1388.

28. Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q., Battaglia, G., Palma, A., Gentil, P., Neri, M. and Paoli, A. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine, 14(1).

29. Morselli, L., Leproult, R., Balbo, M. and Spiegel, K. (2010). Role of sleep duration in the regulation of glucose metabolism and appetite. Best Practice & Research Clinical Endocrinology & Metabolism, 24(5), pp.687-702.

30. Obayashi, K., Saeki, K., Iwamoto, J., Okamoto, N., Tomioka, K., Nezu, S., Ikada, Y. and Kurumatani, N. (2013). Exposure to Light at Night, Nocturnal Urinary Melatonin Excretion, and Obesity/Dyslipidemia in the Elderly: A Cross-Sectional Analysis of the HEIJO-KYO Study. The Journal of Clinical Endocrinology & Metabolism, 98(1), pp.337-344.

31. Oike, H., Oishi, K. and Kobori, M. (2014). Nutrients, Clock Genes, and Chrononutrition. Current Nutrition Reports, 3(3), pp.204-212.

32. Parsons, M., Moffitt, T., Gregory, A., Goldman-Mellor, S., Nolan, P., Poulton, R. and Caspi, A. (2014). Social jetlag, obesity and metabolic disorder: investigation in a cohort study. International Journal of Obesity, 39(5), pp.842-848.

33. Reid, K., Santostasi, G., Baron, K., Wilson, J., Kang, J. and Zee, P. (2014). Timing and Intensity of Light Correlate with Body Weight in Adults. PLoS ONE, 9(4), p.e92251.

34. Roenneberg, T., Allebrandt, K., Merrow, M. and Vetter, C. (2012). Social Jetlag and Obesity. Current Biology, 22(10), pp.939-943.

35. Scheer, F., Hilton, M., Mantzoros, C. and Shea, S. (2009). Adverse metabolic and cardiovascular consequences of circadian misalignment. Proceedings of the National Academy of Sciences, 106(11), pp.4453-4458.

36. Scheer, F., Morris, C. and Shea, S. (2013). The internal circadian clock increases hunger and appetite in the evening independent of food intake and other behaviors. Obesity, 21(3), pp.421-423.

37. Simon, C., Gronfier, C., Schlienger, J. and Brandenberger, G. (1998). Circadian and Ultradian Variations of Leptin in Normal Man under Continuous Enteral Nutrition: Relationship to Sleep and Body Temperature. The Journal of Clinical Endocrinology & Metabolism, 83(6), pp.1893-1899.

38. Sofer, S., Eliraz, A., Kaplan, S., Voet, H., Fink, G., Kima, T. and Madar, Z. (2011). Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner. Obesity, 19(10), pp.2006-2014.

39. Triay, J. (2014). Proposed mechanisms between sleep and metabolism. Practical Diabetes, 31(8), pp.316-318.

40. van der Lely, S., Frey, S., Garbazza, C., Wirz-Justice, A., Jenni, O., Steiner, R., Wolf, S., Cajochen, C., Bromundt, V. and Schmidt, C. (2015). Blue Blocker Glasses as a Countermeasure for Alerting Effects of Evening Light-Emitting Diode Screen Exposure in Male Teenagers. Journal of Adolescent Health, 56(1), pp.113-119.

41. Vila, G., Krebs, M., Riedl, M., Baumgartner-Parzer, S., Clodi, M., Maier, C., Pacini, G. and Luger, A. (2010). Acute effects of hydrocortisone on the metabolic response to a glucose load: increase in the first-phase insulin secretion. European Journal of Endocrinology, 163(2), pp.225-231.

42. Westerterp-Plantenga, M. (2016). Sleep, circadian rhythm and body weight: parallel developments. Proceedings of the Nutrition Society, 75(04), pp.431-439.

43. Wright, K., McHill, A., Birks, B., Griffin, B., Rusterholz, T. and Chinoy, E. (2013). Entrainment of the Human Circadian Clock to the Natural Light-Dark Cycle. Current Biology, 23(16), pp.1554-1558.

44. Young, M. and McGinnis, G. (2016). Circadian regulation of metabolic homeostasis: causes and consequences. Nature and Science of Sleep, p.163.

45. Potter, G. D. M., Skene, D. J., Arendt, J., Cade, J. E., Grant, P. J., & Hardie, L. J. (2016). Circadian Rhythm and Sleep Disruption: Causes, Metabolic Consequences, and Countermeasures. Endocrine Reviews, 37(6), 584–608. https://doi.org/10.1210/er.2016-1083

About The Author

Anthony is the creator of the world’s first macro calculator and a veteran macro coach with over 15 years of experience. Through his expertise and dedication, Anthony has transformed the lives of more than 50,000 clients using the Macro Blueprint, a program meticulously designed to simplify dieting and enhance overall wellness. 

As the founder of IIFYM.com, Anthony offers comprehensive digital diet programs and personalized macro suggestions to help individuals achieve their weight loss goals, improve sleep, boost focus, and build confidence.

Whether you want to track macros, engage in flexible dieting, or optimize your metabolism health, Anthony’s strategies cater to diverse needs. From recomp macros to bodybuilding macros, discover how you can take control of your nutrition and life with Anthony’s proven methods.

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