What is Chrononutrition? Chrononutrition is the science of how food, metabolism, meal timing, and your body clock interact. More research is currently needed, but for now, scientists are trying to understand how your body responds to food at different times of the day. They are interested in whether these factors influence metabolic health and the risk of developing obesity and type 2 diabetes. How it effects your body We usually eat our largest meal toward the end of the day. So, chrononutrition researchers are trying to understand whether it's better to eat earlier in the day or later at night. In one study , a group of scientists followed 420 people on a 20-week weight-loss plan. The researchers split the groups into those who ate their main meal earlier and those who ate it later. They found that participants who ate their main meal earlier in the day lost more weight than the late eaters, even though both groups consumed similar amounts of food. Blood Sugar Levels When your body breaks down a meal, sugars enter your blood as glucose. Your body responds to this rise in blood sugar by releasing insulin. Scientists have shown that our body’s ability to control blood sugar varies across the day. On average, blood glucose responses appear to be better in the morning than in the afternoon . Fat Like glucose levels, after eating, levels of fat in the blood rise. However, they rise and fall much slower than blood glucose, taking hours to return to normal. Evidence suggests that our blood fat levels also change throughout the day. For instance, a study on healthy men found that their blood fat levels were higher after lunch than after breakfast — even though the two meals were identical. Avoid Late-Night Meals Avoiding late-night meals is an important part of chrononutrition. The body has a hormonal response any time you eat anything. If you eat late at night, when you're not using much energy, you'll increase your hunger and appetite. What’s more, late-night eating is linked to impaired metabolic function. In the evening, blood glucose levels are high and since you're not moving around as much, it stays that way. By eating during the day time, you can lower nighttime blood sugar levels. How to Get Your Eating Schedule on Track It can be hard to avoid a late-night meal, but if you're snacking before bed or eating late, it will impact your health. Luckily, it's easy to get yourself back on track. First things first, you should be practicing a healthy sleep cycle and try to go to bed at the same time everyday, since your eating habits often revolve around that. Try to make a schedule for mealtimes and stick to it. Try to eat breakfast later in the morning and have dinner earlier, if possible. If you sleep from 11 p.m. to 7 a.m., have breakfast an hour after waking—sometime between 8 a.m. and 9 a.m.. If you have to eat later than usual, try to make it healthy. High carbohydrate and fatty foods are not ideal for late-night meals so try to go for protein if you can. Conclusion The time of day that you eat has an impact on your health, but as long as you maintain a strict meal schedule and avoid eating at night you should be fine. If you do need to eat later than usual, try to make sure it's a healthy snack. It doesn't take a lot of work, just perseverance to stick to your schedule. By maintaining a consistent meal routine and making healthier choices, you'll be setting yourself up for better health and well-being. Keep at it, and your body will thank you!

The PRAL Table

What Are Enzymes? An enzyme is a type of protein found within our cells. They create chemical reactions in the body, and can actually speed up the rate of a chemical reaction to help support life. They are produced naturally in the body and help with: Destroying toxins Breaking down food particles during digestion Building muscle How Digestive Enzymes Work While there are many different types of digestive enzymes, there are three main types produced in the pancreas, an organ that aids in digestion. The main types are: amylase, protease and lipase. Amylase breaks down starches and carbohydrates into sugars. Protease breaks down proteins into amino acids. Lipase breaks down lipids, which are fats and oils, into glycerol and fatty acids. When Do You Need Enzyme Supplements? Conditions that affect your pancreas, such as pancreatitis, cystic fibrosis, or pancreatic cancer, can all reduce the number of important enzymes your body produces. However, these conditions don't affect everyone. Some of the more common pancreas problems include: acid reflux gas and bloating diarrhea If you aren’t living with a condition that causes enzyme insufficiency, chances are you don’t need an enzyme supplements. Lifestyle changes, including focusing on diet and physical activity, are typically the best bet for improving digestive enzyme function. If you’re concerned about recurrent digestive issues, talk to a doctor about what could be causing them. Diet Your diet may also influence your body’s enzyme activity. Eating highly processed or high-calorie foods, drinking a lot of alcohol, living a sedentary lifestyle, and not getting proper nutrients can all have a negative impact on your pancreas, and therefore, a negative impact on the enzymes it produces. Supplements If you need to use enzyme supplements, we have many options in our store to choose from:

These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take medication. A diet rich in enzymes, nutrients, and antioxidants is always the first place to begin. Take the time to eat slowly and chew foods thoroughly to optimize digestion. A Balanced Alkaline / Acid Diet Drink 7-10 glasses of spring or filtered water. Chlorine in tap water and inorganic minerals in well water can contribute to degenerative diseases. Create a diet that is 75-80% alkaline forming with fresh veggies, fruits, raw seeds, nuts, beans, lentils, and gluten-free whole grains. Organic foods are the safest way to nourish yourself and avoid unnecessary chemicals and pesticides – a wise investment! Animal products are concentrated and digest best when proceeded by highly alkaline food such as a salad. It can help to have animal protein no later than lunch and do not combine with heavy starch such as potato, bread, or pasta. Have 1-3 tbsp of hemp, chia, or ground flax seeds for essential fatty acids, antioxidants, fiber, and protein. Caffeine has a neuroprotective effect. Have 1-2 cups of organic coffee or green tea daily. Green tea is lower in caffeine but contains powerful antioxidants and l-theanine, an amino acid that promotes mental clarity. Eliminate alcohol, refined sugar and flour, and all processed or fried foods. High cooking temperatures create advanced glycation end products and acrylamides. Supplements - Elevate nutrition from adequate to optimal Bio-Strath – a fermented wholefood tonic that provides critical nutrients, helps balance pH, improves digestion, concentration, and stress tolerance. Vitamin C – antioxidant, promotes regeneration of nerve tissues. Vitamin D is nature's anti-inflammatory, essential for calcium utilization. Magnesium threonate supports the brain, nerve, and muscle functions and is necessary for the assimilation of nutrients and the elimination of waste. Omega 3 fatty acids – double up on label dosages for one month to enhance brain and nerve function and decrease inflammation. Probiotics – correct pH, improve digestion, and promotes mental wellness (gut-brain connection).

In this series, join Rebecca, a Certified Nutritional Practitioner and the manager of our Lindsay store, and Jonathan, our Marketing Assistant, as they dive into various health and wellness topics.