Inflammation

Sleep

Recover With Sleep: Reduce Inflammation & Burn Fat

Conquering Chronic Inflammation Summit

https://drive.google.com/file/d/1spRjafoPotQ5tG8rnsSN_VREs3iAF1R6/view?usp=drive_link

From a nutrition perspective, there are certain things we do to get insulin down. A lower-carbohydrate diet high in protein will help stabilize your blood sugar and your insulin levels. Also, things like intermittent fasting can be helpful. Exercise can be helpful. But sleep is just as critical. Here are five key things we want to do to help set us up for the best night's sleep so we can optimize our fat-burning. The first thing is food timing. We talked a little bit about what we needed to eat. I talked about a lower-carbohydrate diet. Get rid of the ultra-processed foods and the high-carbohydrate foods. Instead, try to prioritize protein and healthy fats. But timing our meals is also critical. We know that at night, when there's no sun in the sky, our body produces more melatonin and we are more insulin resistant, meaning that our body's not going to respond to insulin as well. Our cells are not going to open their doors. Insulin is the key to opening the cellular door. They're not going to be as responsive. Therefore, our body's going to produce more insulin when we eat food at night. The best thing we can do from a food timing perspective is eat during the day. During the day, we have more insulin sensitivity. Therefore, we're going to be able to burn fat more effectively. We're going to be able to get insulin down and not utilize quite as much insulin. Therefore, at night we're going to have lower levels of insulin so we can burn fat. Food timing is key. Eat during the daylight hours. Eat a lower-carbohydrate diet. High in protein and high in healthy fats. Make sure you get fiber and polyphenols from colorful fruits and vegetables in there. If you do that, you're getting the food timing down. 

One of the worst things you can do for fat burning is eat a big meal. Late at night: when you eat a big meal late at night, your digestive juices are not working as well. You're not producing as much stomach acid, bile, pancreatic enzymes, or food that will get into your gut. It will sit there, rot, and petrify. Create more endotoxins. Drive up inflammation in your body. You're not going to be able to move the carbohydrates, and your body's going to produce insulin, but it's not going to be able to move the carbohydrates into the cells as effectively. You have higher insulin. You're storing fat and promoting inflammation. eat during the day. That's food timing. The second thing is just as important: light exposure timing. Light, just food. Food is information for the cells of our body. Light is as well. Certain types of light we want to avoid at night and certain types of light we want to get during the day. The way that this works is that early in the day we want to get a lot of bright light. Going out, watching the sunrise, going out, and getting a light in the middle of the day helps set our circadian rhythm. It tells our brain, Okay, it's daytime now. Therefore, we want to make sure we've got different excitatory neurotransmitters, such as dopamine, norepinephrine, and cortisol, elevated to some degree. That gives us more energy and wakefulness. It helps us with fat burning during the day and with having great energy and mental clarity throughout the day. But then, as we get into the evening and we get near sunset, we want to make sure that we get rid of all of that blue light. Get rid of that. As we get near sunset, you should dim all the lights, turn off lights, or dim lights in your house. The only light that you might want to have a little bit of would be an orange type of light, almost mimicking a fire. 

Our ancestors, if they were exposed to any light in the evening or at night, it was fire with sunset, which is more red light as well as fire, and that has less of a melatonin-reducing effect. When we're exposed to bright lights at night, we block our melatonin production. Melatonin is this critical hormone that helps with sleep and helps with setting our circadian rhythm. We get good deep sleep and deep fat-burning sleep at night. But it also acts as a powerful antioxidant that gets into our mitochondria, goes through both membranes of our mitochondria, and cleans out oxidative stress. The healthier our mitochondria are, the better we're going to be at fat-burning. Having optimal levels of melatonin at night helps you burn fat throughout the day as well as at night. Making sure that you're not exposed to bright lights at night helps you burn fat more effectively. Dim all your lights. You might have a little bit of lighting on in your house. Then you can wear something like this if you're going to be on electronics if you're going to be watching TV on your computer, or something like that. These are called blue-light-blocking glasses. They make everything look orange. That blocks out the bright lights. If you are on your device, which isn't, I don't recommend that. But all of us do that to some degree in the evenings. Make sure you get those blue light-blocking glasses on. That's going to help reduce any melatonin inhibition and set you up for a good night's sleep. Then in your bedroom, make sure that you've got it as dark as possible. You can wear things like a sleep mask. We'll talk more about that when we get down here. Sleep hygiene, but light exposure and timing are key during the day. There is no bright light at night. As much darkness. as possible. Some researchers say that in our society, we have a darkness deficiency. I mean, you think about it as a nutrient, being vitamin D deficient. We know that it affects our immune system and our ability to burn fat. It affects our brain function and development. Well, having a deficiency in darkness as well, we'll have a lot of problems, for our body will throw off our circadian rhythm and our ability to burn fat, our metabolic health, our immune health, and our cognitive health. Getting into that darkness is critical. 

Number three here is exercise timing. We want to make sure we're exercising. We're moving our bodies. But as little as possible, once it's dark, we don't want to be doing any type of exercise. If we do any exercise, it should be very, very light—maybe a little bit of stretching, maybe a little bit of walking—but as light as possible. We don't want to activate our sympathetic nervous system or fight or flight parts of our nervous system. We want to do that during the daytime, early in the day, maybe in the morning or around midday. Great time to get a lot of good exercise, get strength training in, perhaps, go for a run, whatever type of exercise you enjoy, and that you feel you're getting good results with getting your heart rate up to a certain amount, challenging your body, getting into a state of oxygen debt where you've got to breathe deeply and catch up on oxygen after you. After you do a healthy exercise bout, it helps set your circadian rhythm if you're doing that during the day and helps stimulate more fat-burning at night. I recommend doing strength training at least 3 to 5 days a week, perhaps a little bit of cardiovascular training, or maybe high-intensity interval training. If you want to, you can throw that in there. But that's key that will set your circadian rhythm, help improve your insulin sensitivity, and help you get deeper, more restorative sleep at night and better fat burning while you're sleeping at night. 

Now, one thing that is a good quick tip is: after you eat your evening meal, go and take a walk. That there, you want some low-intensity movement after your dinner, ideally again eating your dinner during the daylight hours. before it gets dark, ideally, and then going out and taking a walk. If the sun is still out, you can do a fast-paced walk. You can do some a little bit higher-intensity walking if you want to. After the sun has gone down, make sure it's very low in intensity.  You're not trying to get your heart rate up. You're doing a lower-intensity walk. In general, you don't want to work out at a high intensity after dinner because that will take energy away from digestion and bring the blood flow out to your skeletal muscles. Not ideal. After you eat, you want as much of the energy going into your digestive system as possible, and light walking will help with that. Take a walk after dinner; that will help your body improve its insulin sensitivity. Help pull sugar out of the bloodstream and into the cells; pull nutrients out of the bloodstream and into the cells. It will also help set your circadian rhythms. 

Very important there. Sleep hygiene. making sure that your room is as dark as possible, making sure it's cool, a cooler environment. You're going to sleep better if you have an overhead fan. You might turn on the air conditioning. You might use something like a cooler or a bed jet, which helps to make the actual bed sheet you're on cooler. A lot of people get more deep, restorative sleep doing that. I think it's a great approach. Then I always recommend a sleep mask at night. A lot of people are, well, my room is dark, but I find that people who are using a sleep mask, putting something on over their eyes, get deeper, more restorative sleep. It blocks out any ambient light that might get in and helps optimize melatonin release for better fat-burning and better immune health. Wearing a sleep mask can be extremely helpful here. That's your sleep hygiene. 

The last thing is nasal breathing. A lot of people are mouth-breathers. Throughout the day, they get most of their oxygen in by breathing through their mouth. We shouldn't be doing that. The only time we should be breathing through our mouth is when we're out of breath.  If we're exercising at a high intensity or, for a firm moment, possibly in our conversation or an intense conversation, or if I'm speaking now, we might be getting some catching up with mouth breathing. But at night while we're sleeping or at any time when we're at rest, we should be breathing through our nose, and particularly at night while we're sleeping, it's better for your oral health. People who are mouth-breathers have a higher risk of gingivitis, tooth decay, cavities, and other things. It's much better for your overall oral health. Nasal breathing helps stimulate nitric oxide release, which dilates blood vessels up into your brain. You get better restorative function in your brain. It's better for your brain by moving its lymphatic system, pulling waste out of your brain, and allowing your brain to recover from sleep the night before. It helps to activate fat burning as well, because it's part of our parasympathetic, or rest and relax, part of our nervous system, which is associated with fat burning as opposed to our fighter-flight nervous system. 

We don't want that activated at night while we're sleeping. If we're mouth breathing, we're getting more sympathetic fight or flight activation. Nasal breathing and one way to train your system to breathe at night is, well, it's called mouth taping. Just put a little bit of tape over your mouth, which might sound intimidating. This is how I trained my brain to activate more nasal breathing. I just did mouth taping for about a month, where I put tape over my mouth at night, and it forced my brain to reprogram itself to breathe through my nose. I breathe through my nose. I got the nasal breathing benefits after about a month or so. I had this, in a sense, this program down and that had the muscle memory down in my brain to the point where now I'm always nasal breathing at night while I'm sleeping, which again helps with deeper, more sleep and helps with fat burning. Those are five key tips to make sure that you are optimizing your ability to burn fat at night while you're sleeping. Hopefully, you guys got a lot out of this video, and I'll see you in a future video training. Be blessed.

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<h6>David Jockers, DNM, DC, MS</h6>
What's the Best Time to Burn Fat? Well, would you believe it's at night while we're sleeping? We all want to burn fat while we sleep. However, many individuals are not able to, and that's because they have higher levels of insulin. You see, insulin is a key hormone that your pancreas produces to get sugar out of the bloodstream and put it into the cells, both muscle cells and fat cells. A lot of people, because of how they eat and live, have insulin resistance and higher levels of insulin. If your insulin is elevated at night, you are going to store fat and not burn fat. We need to get insulin down. There's a threshold, a line, and if insulin is above that line, you're storing fat. If it drops below that line, you're burning fat.

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Dr. David Jockers is a doctor of natural medicine and runs one of the most popular natural health websites in DrJockers.com which has gotten over 1 million monthly visitors, and his work has been seen on popular media such as the Dr Oz show and Hallmark Home and Family.
Dr Jockers is the author of the best-selling books, “The Keto Metabolic Breakthrough” by Victory Belt publishing and “The Fasting Transformation.” He is a world-renowned expert in the area of metabolic health, fasting, brain health, inflammation and functional nutrition.
He is also the host of the popular Dr Jockers Functional Nutrition podcast which has been consistently ranked among the top 50 health and fitness podcasts and has been the #1 ranked nutrition podcast in the world.
Dr Jockers lives in Canton, Georgia with his wife Angel and his twin boys David &amp; Joshua and his daughters Joyful &amp; Shine.

Recover With Sleep: Reduce Inflammation & Burn Fat

David Jockers, DNM, DC, MS

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David Jockers, DNM, DC, MS