Our circadian clock controls our rhythm, which helps dictate our daily life, including proper digestion, our feeling of hunger and satiety, and weight management. When we eat and how often dictates our digestion as well. Is there an appropriate time to eat throughout the day, and how often should we have our meals?
Sunlight exposure increases serotonin production, which increases peristalsis contractions of our MMC (migrating motor complex)[1] function. Proper sunlight exposure also has a direct, primarily positive effect on the composition of our microbiome, improving digestion. MMC function is very active during the day if we eat within what appears to be within ten hours. Most people should eat three meals during this period. For example, most people wake up around seven in the morning in our modern industrialized world. Breakfast should be within an hour of waking if you are not practicing intermittent fasting (before eight in the morning if you wake up at seven) to help reduce further cortisol production needed to maintain blood glucose from gluconeogenesis. Most people have a bowel movement after breakfast from nightly fasting causing uninterrupted migrating motor complex function causing long periods of intestinal motility. Breakfast should also be your most substantial meal and contain the right balance of protein, fat, and carbs. If you are on a cyclic ketogenic diet, then carb ingestion should occur at your last meal to improve blood glucose regulation at night so that you get better sleep. Finally, eating breakfast reduces the hunger hormone ghrelin, making you eat less during the day and feel satiated.[2] [3] [4] [5]
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