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by Tony Gjokaj November 16, 2021 4 min read
Last week was very rough for a lot of us after the time change.
In fact, I felt completely OFF in regards to sleep, eating habits, and even exercise.
I will partially blame Daylight Savings for this.
It kind of sucks.
When Daylight Savings happens, it throws a lot of us off because of the time change.
We are forced to wake up later (or earlier) and get to work later (or earlier). This not only affects our work schedules, but our own biological clock (the circadian rhythm) as well.
This can lead to poor sleep quality, poor eating habits, and more.
So what can we do about this?
In this post, we cover how you can FIGHT BACK against the Daylight Savings and re-regulate your circadian rhythm.
Now with that, let's dive in!
Our circadian rhythm is our own 24-hour internal biological clock which aids us in various functions and processes. It is influenced by our culture, environment, and a variety of other things.
When it comes to daily savings, our circadian rhythm gets negatively impacted.
According to research, when we adjust for daylight savings, one of the most common things we encounter is disrupted sleep cycles. With disrupted sleep comes poor quality or deprivation of sleep. This can lead to elevated stress levels, poor mood, a decline in cognitive performance, and more.
In addition, with adjustments to daylight savings, our mental health can be negatively impacted as well. According to a 17-year study of over 100,000 hospital visits, it was noted that those diagnosed with depression increased by an average of 11% after time changes occurred.
In this study, this effect tended to diminish after 10 weeks.
Regardless of what kind of adjustments we make, disruption to our circadian rhythm can impact our exercise, sleep, and a variety of other processes.
Regardless of what kind of adjustments we make, disruption to our circadian rhythm can impact our exercise, sleep, and a variety of other processes.
However, we can plan for these changes and actively work towards "re-regulating" our circadian rhythm.
Here are a few hacks and things to consider when adjusting for the time change.
Exercise has been shown to be a countermeasure for changes in circadian rhythm, making it one of the ultimate re-regulators to have in your arsenal.
When it comes to time adjustments, research has shown that one in four people typically switch their morning exercise sessions to evening ones as a result of daylight savings.
That same study noted that 8% of the people in the study stopped exercise completely as a result of that time change.
We don't want to be that 8%, so we can make adjustments to our schedule.
Recall that daylight savings starts in March when things spring an hour forward, and ends in November when things fall an hour back.
At the time of writing this, we are currently in the "falling back" period, which is probably why I personally prefer to do early morning workout sessions during the holiday season.
Whatever it is you do, here is what we recommend:
As mentioned before, our sleep can be disrupted as a result of the time change.
Here are some recommendations that may help you adjust to the time change:
Nutrition can also be negatively impacted as a result of the time changes.
For one, those who are sleep deprived not only consume more junk food, but they feel hungrier. With a disruption to our biological clock comes changes to our hormones.
For example, serotonin can be impacted as a result of the time change.
So with that, here are some things we recommend when it comes to nutrition:
It may take some time to get back to the groove of things, but taking these factors into consideration may help you get back on track more effectively.
To conclude, remember that exercise can be a great hack to use when dealing with time changes. As a result of exercise, you will sleep better, and even eat better.
Do not neglect your exercise sessions during the holiday season.
They're waiting for you!
If you have any questions, comments, additional tips or insights, feel free to email us at support@reforgedperformance.com or direct message us on Instagram.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj April 25, 2023 3 min read
Exercise can feel like a chore, and even if you know it’s good for your health, the motivation to get moving sometimes just isn’t there.
But it doesn’t have to be a burden - by making exercise meaningful to you, it can become something fun and rewarding!
Here are five ways to make exercise more meaningful!
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
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