Tracie Reichel joined iGnite in Austin this year and I've had the pleasure of getting to know her a bit on some visits. The last time I was in town, she joined a mini-retreat we did as a presenter. As a functional medicine health coach, she has lots of really interesting knowledge that aligns perfectly with iGnite. At the retreat she spoke with us about the importance of our Circadian Rhythm. I knew a tiny bit about this 24-hour internal clock, but what she shared was so much more fascinating than I expected, that I knew she was going to join me for a podcast on the subject.
In addition to her role as functional medicine health coach, Tracie is mom to three girls, married twenty years to her husband Lee, and has been a come and go Texan for most of her life. She's also a fairly new goat mama to S'more, Mocha, Chai and Oreo - who happen to be her favorite form of self care. I mean who can be unhappy around adorably sociable, hopping goats?
Those goats are also what get her going in the mornings and help to kick start her circadian rhythm. In this episode, Tracie walks us through her health journey and how she delved deeper to discover the power of living with intentionality, the importance of the circadian rhythm and how that led her to her role as functional medicine health coach. As she explains, if you've ever experienced jet leg, you'll probably remember how tired you felt at “the wrong time” and how much harder your body had to work to stay awake. This is what it feels like to work against your circadian rhythm.
That's because the body has a master clock called the suprachiasmatic nucleus (SCN) in the brain, AND you have "peripheral body clocks" throughout the whole body. These all need to be in sync and working in harmony for the body to generate a strong circadian rhythm. Why is this important? SO MANY REASONS! Listen to this super interesting and information-packed podcast on Spotify HERE or YouTube below and let's get your rhythm back on track! You can also contact Tracie directly through her Functional Medicine Health Coaching business, Morning Light Mamas at www.traciereichelcoach.com
"When you disrupt your circadian rhythm, you disrupt the energy you're supposed to have during the day and the quality restoration you're supposed to enjoy at night."
Circadian Rhythm is More Than Good Sleep!
As Tracie explains, our circadian rhythm has a huge influence on so many parts of our bodies and lives like:
Our energy
Metabolic health
Sleep-wake cycles
Stress response
Mood
Digestion
Body temperature
Also, many hormones and hormone receptors have circadian rhythm of expression, and when circadian rhythm is disrupted, so are your hormones!
"Eat and move when the sun is up, rest and digest when the sun goes down - it's how we were designed to work."
Tracie's Top 3 Recommendations for Getting your Circadian Rhythm Back in Groove
One of the most important goals - and we know this - is going to bed and waking up at the same time EVERY day. Yes, on the weekends! And yes, you want at least 7 hours of sleep each night, keeping in mind that you typically sleep an hour less than the time you're in bed.
LIGHT! You want bright light in the first 30 minutes of waking - and unfiltered sunlight as soon as possible. In the evening, avoid bright overhead lights and minimize the blue lights from all those screens. Blackout shades or an eye mask can be really helpful if you have a partner with a different routine.
MOVEMENT! As soon as you wake up, get out of bed and start moving even if it's just letting the dogs out, making coffee, or gentle stretching. Move after each meal to utilize glucose. Stand and move each hour if you have a sedentary job. Our bodies and brains love different types of movement. When the sun is down, quiet your body down.
FOOD! Digestion and nutrient absorption just work better during the day. For improved digestion, try to eat in a relaxed state and chew thoroughly and aim to eat dinner at least 2 hours before bed so your body isn't digesting when your trying to sleep. Eat a variety of whole, real food.
"A healthy gut biome is a happy self!"
Risk Factors with a Weak Circadian Rhythm.
Tracie and I talk about the perfection of working with the natural environment and how we were meant to be in alignment with God's beautiful creation. When we get out of synch with nature and our circadian rhythm is weakened, it puts us at risk for a host of problems:
Inflammatory disease
Metabolic syndroms
A weakened immune system
Increased risk of cancers
Accelerated tumor growth
increased risk for psychiatric diseases
Increased risk for neurogenerative disease
Increased anxiety and depression
Accelerated aging
Decreased energy
“Be anxious for nothing, but in everything by prayer and supplication, with Thanksgiving, let your requests be made known to God' and the peace of God, which supasses all understanding, will guard your hearts and minds through Christ Jesus." Philippians 6-7
BONUS: What Tracie's Reading
Forever Strong: A New Science-Based Strategy for Aging Well
by Dr. Gabrielle Lyon
Get it HERE
Atomic Habits: Tiny Changes, Remarkable Results
by James Clear
Get it HERE
JUST PUBLISHED!!
Morning Light Mamas: up with the sun
Gratitude Journal
by Tracie Reichel
Get it HERE
Tracie's Favorite Recommendations for Supporting your Circadian Rhythm
Red Night Light
This red night light can be used in a place you might need a little light at night (bathrooms or hallways) so you aren’t tempted to turn on a bright overhead light.
Blue Light Blocking Glasses
Blue Light Blocking Glasses for those that need to be on devices late (these help but don’t take away all the risk created by light at night) These are the kids’ version.
Salt Lamp
Salt lamps are the perfect color of light for the evening - they're a nice way to wind down and cue the brain it’s time to rest.
Sunrise Alarm Clock
Sunrise Alarm Clocks mimic the slow lightening of sunrise to gently wake you up - this version also has sounds you can add like birdsong (a natural waker-upper)
Eye Mask
Eye Masks are especially useful during travel with hotels often having bright lights. Also consider covering the clocks (lights) and bringing your red night light to use in the bathroom at night when traveling.
Conclusion
Embracing and aligning with our circadian rhythm offers a gateway to improved well-being and vitality. By understanding its significance and actively resetting and following it, we unlock a myriad of benefits for our physical, mental, and emotional health. From enhanced sleep quality and energy levels to optimized cognitive function and mood stability, prioritizing our natural rhythm becomes a cornerstone habit for a fulfilling and vibrant life. As we cultivate a deeper connection with our body's innate timing system, we pave the way for greater productivity, resilience, and overall health and happiness.
Podcasts We Think You'll Enjoy this Spring!
From starting a gratitude practice, to becoming more knowledgeable about women's heart health and spring cleaning, we have a variety of podcasts from our Power of WE community that we think you're gonna love!
