Erectile Dysfunction Medications May Have Significant Cardiovascular Benefits

 

You heard that right – recent research showed that two popular erectile dysfunction (E.D.) drugs confer cardiovascular benefits to men with concurrent heart disease and E.D.  The two drugs – sildenafil and tadalafil (Viagra and Cialis respectively) are both PDE5 inhibitors which widen blood vessels. 

In men with heart disease - both Viagra and Cialis significantly reduced the likelihood of progression to heart failure, myocardial infarction (MI), and death after 5 years as compared with men taking neither drug. Cialis had a more pronounced effect on all three clinical events than did Viagra.

Lead researcher Albert Ha, MD, of the Columbia University Irving Medical Center in New York City pointed out that -  "Contrary to what most people believe, PDE5 inhibitors also have been shown to alter endothelial function and improve myocardial perfusion," he said. "We know there is data out there suggesting that PDE5 inhibitors lead to cardiac benefits, including improved cardiac function and possibly microvascular improvement."

E.D. is very common among men with cardiovascular disease because both conditions share issues with endothelial function – meaning the arterial surfaces are compromised and not functioning properly.   In fact, ED is often one of the first signs of cardiovascular disease.

PDE5 Side Effects

Like all drugs these drugs can have side effects and require a prescription.   These side effects can include adverse effects on the eyes in rare cases.     However, a review of a large insurance database showed no consistent association between PDE5 inhibitor use and ocular events, reported Federico Belladelli, MD, of Universitá Vita-Salute San Raffaele in Milan.

Another side effect can be blood pressure that is lowered too much which can occur if men are also taking other blood pressure lowering drugs such as nitroglycerin. 

The Many Benefits of Berberine!

 

Berberine is all the rage right now and being compared to Ozempic - find out the facts about berberine!

Berberine is a powerful plant chemical with proven antibacterial, anti-inflammatory, anti-diabetic, anti-cancer, and immune enhancing properties.    Herbs containing berberine have a long history of effective use and there is considerable science backing these uses.

It is also extremely helpful for treatment of seasonal allergies, traveler’s diarrhea, food poisoning, and as an oral hypoglycemic for Type 2 diabetes.

As Per Dr. Michael Murray Berberine has been show to:

• Produce results in clinical trials in improving Type 2 diabetes on par or better than conventional drugs including metformin.
• Assist with weight loss by activating the AMPK Enzyme.
• Improve blood lipid levels better than statins.
• Lower blood pressure in many subjects as well as any class of anti-hypertensive medication.
• Improve liver function and promote anti-obesity effects.
• Exert significant beneficial effects on digestive health and the microbiome.
• Produce very encouraging experimental data in a wide range of modern health issues including cancer, Alzheimer’s disease, Parkinson’s disease and others.
• Reduce Prostate Inflammation and potentially prevent/slow prostate cancer

How does Berberine work?

Berberine activates adenosine monophosphate-activated protein kinase (AMPK).  AMPK is sometimes referred to as a "metabolic master switch" because it plays an important role in regulating metabolism.

AMPK causes a cascade of effects within cells involved with maintaining energy homeostasis.  AMPK helps shift energy towards cellular repair and maintenance.   It has many of the same effects as increasing exercise while at the same time restricting caloric intake.   It is often referred to as an exercise and fasting mimic in that through activation of AMPK berberine causes similar effects and benefits to exercise!    When combined with exercise and intermittent fasting these effects are magnified!

Other benefits of berberine include:

• Promoting insulin, leptin, and adiponectin function for a healthy metabolism*
• Supporting healthy blood sugar levels already in the normal range*
• Promoting healthy insulin sensitivity*
• Promoting healthy gut microflora*
• Supporting healthy lipid metabolism*
• Stimulating the release of nitric oxide for healthy blood flow*

Berberine Helps Ease Anxiety and Depression

Another benefit of AMPK is that it protects neurons and increases key neurotransmitters which improves brain function and psychological well-being.  So, it should not be surprising that several studies have shown that berberine is very useful for anxiety and depression.

Berberine and Cancer Prevention

Berberine slows cancer growth and causes cancer cell death through a variety of mechanisms: tumor cell apoptosis and cell cycle arrest, inhibits blood vessel growth to tumors, inhibition of tumor cellular invasion and metastases (spread), etc.

One of the main anti-cancer targets that is inhibited by berberine is NF-kappa B. NF-kappa B is one of the most important proteins in our cells, acting as a key switch in the development and progression of inflammation and cancer.

·       Cancer (and precancerous cells) often have a permanently activated NF-kappa B, which keeps the cells proliferating and prevents them from dying (apoptosis.)

·       Chronic inflammation can also be a result of activated NF-kappa B, and we know that chronic inflammation can lead to cancer growth

·       Additionally, berberine sensitizes cancer cells to the effects of radiation but NOT of normal cells. So berberine may make radiation therapy more effective. 

Berberine also inhibits the tendency of cancer cells to become drug resistant over time by inhibiting the cellular membrane proteins that pump drugs out of the cell. When berberine is taken with numerous chemotherapy drugs, studies have shown that they work synergistically to fight cancer.

Contraindications for Berberine

May cause a prolonged QT (a variable in cardiac electrical conduction) in patients with underlying heart disease

Drug Interactions

While berberine is quite safe and well-tolerated, it may be contraindicated if you’re taking medications.  For example, berberine may hinder absorption of tetracycline and other similar antibiotics, rendering them ineffective. Also, because berberine significantly inhibits CYP3A enzymes — enzymes needed to metabolize most drugs — it can lower the clearance of medications, which in turn can augment their effect. This can lead to overdose, the risks of which will vary depending on the drug in question.

Berberine increases the effects of drugs that lower blood sugar so it is critical that you not mix berberine with these drugs unless under the supervision of a physician.  It is important to note that berberine produces all the benefits of metformin with much lower risks!

Sources of Berberine

Berberine is available as an isolated supplement OR through certain herbs such as goldenseal or Phellodendron.    Nexrutine is a patented Phellodendron Extract with high levels of berberine that is particularly effective at reducing joint pain, improving mood, and reducing prostate inflammation and likely prostate cancer risk.   Phellodendron has a long history of being used to reduce prostate inflammation.

The Benefits of A2 Milk

 

Milk can be a highly nutritional beverage packed with protein, calcium, and B Vitamins.    That being said many people experience digestive discomfort from drinking milk. Food sensitivities and misleading information have led many people today – including children – to shy away from dairy products.

You probably know someone does not drink cow’s milk due to protein sensitivity or concern. While sensitivities to milk protein exist and should be respected, it’s important to be aware of the facts about milk as you could needlessly be missing out on the milk’s many benefits.

A recent meta-analysis of observational studies and controlled trials dispelled the common myth that protein found in milk is bad for humans. Researchers concluded that milk and dairy products are good sources of high-quality protein and that dairy protein is a source of essential amino acids.

Another commonly cited problem with milk is lactose.

Lactose is a sugar in milk that requires the lactase enzyme to break it down. People with lactose intolerance cannot digest lactose properly. The condition is usually harmless, but its symptoms can be uncomfortable.

However, in many cases, the digestive distress some people experience after drinking milk has nothing to do with Lactose.  Instead, there is a protein found in milk that is often the cause for these uncomfortable and often embarrassing symptoms.

The Two Forms of Beta-Casein Protein

The protein in cow’s milk is made up of whey (1 to 2%) and casein (6 to 8%), with the primary protein known as beta-casein.

Beta-casein protein comes in two forms, A1 and A2, that affect your body differently. Most modern-day cow’s milk is a combination of A1 and A2.

Unfortunately, the A1 protein may cause stomach discomfort.

When A1 protein is digested it produces a peptide called beta-casomorphin-7 (BCM-7). BCM-7 has been linked to stomach discomfort with similar symptoms to lactose intolerance.

A2 protein is more comparable to human breast milk, as well as milk from goats, sheep and buffalo. More natural to the human body, A2 is easily absorbed.

Historically, cows milk only contained the A2 form of beta-casein. However, over time, a genetic mutation occurred in cows and resulted in cows with two types of proteins – A1/A2.

Due to the genetic mutation that evolved in the cows, A1/A2 milk is here to stay – with many people unable to enjoy milk’s nutritional properties without frustrating discomfort.

Fortunately, A2 milk is available.  Through selective breeding a New Zealand company farmers learned to breed cows that only produce the A2 form of Beta Casein.   

A2 Milk has the4 same nutrition, and creamy, great taste as regular milk and is available in many stores including Kroger, Walmart, Publix, Safeway, Whole Foods, Sprouts, Ahold, ShopRite, Wegmans, and Target.

There are even 100% grass-fed and organic forms of A2 Milk available – just google them!

Since grass – not grain – is the evolutionary form of food for cows it should be no surprise that grass fed milk has higher levels of key nutrients.   This includes increased levels of Omega 3 Fatty Acids along with conjugated linoleic acid (CLA) which actually helps reduce bodyfat!.

The Benefits of Grounding - AKA - walking barefoot!

 

With summer arriving many of us will have the opportunity of walking on a beach in bare feet.     It’s not just the sea air, water, and sunshine that makes this so fun.   There is a powerful connection formed with the earth when your feet are in direct contact with the ground.

Anyone with small children knows they want to try to ditch their shoes every chance they get – but if you think about this a little you will probably realize that you feel better when you can walk around barefoot.   This is particularly true when you can walk directly on the ground safely such as walking on the beach.  Researchers have begun to unravel why being barefoot directly on the ground can in fact be very good for your health!

Your immune system functions well when your body has an adequate supply of electrons, which are easily and naturally obtained by barefoot contact with the Earth.

Research has shown that electrons from the ground have measurable antioxidant effects that can protect your body from inflammation.  For most of our time on this planet we have been in direct contact with the ground without anything that would block the flow of electrons into our body – natural animal hides do NOT interrupt the flow of electrons!

However in modern time’s pavement, wood, rubber, plastics and many other forms of non-conductive material are between our feet and ground blocking the natural flow of electrons.

The surface of our planet has a negative electrical potential. So when we are in direct contact with it electrons flow to your body through a process called “grounding”.   Grounding cause positive physiological effects that promote optimum health.

Specific researched benefits include improvements in blood viscosity, heart rate variability, inflammation, cortisol dynamics, sleep, autonomic nervous system (ANS) balance, and reduced effects of stress.

When you connect directly to the ground without any non-conducting material between you and the electron field of the planet there is an improvement in the balance of two sides of your autonomic nervous system:  the sympathetic and parasympathetic nervous systems.

How Shoes May be Impacting Your Health

Materials like metals are excellent conductors of electricity (aka electrons!). The human body is also conductive because it contains a large number of charged ions (called electrolytes) dissolved in water.

Other non-conductive materials, such as plastic and rubber, have very few free or mobile electrons. Traditionally shoes were made of leather, which is a good electrical conductor. However almost all modern shoes contain rubber and plastic which block the flow of electrons from the earth to your body.

The Health Benefits of Grounding

Your immune system body has evolved a method of destroying bacteria and viruses by generating reactive oxygen species (ROS) that are delivered by immune cells. These ROS do exactly what they are designed to do, but they can also cause extensive damage to healthy tissues. ROS are usually positively charged molecules that need to be neutralized immediately to prevent damage to the body after destroying bacteria or viruses.   This is one of the key functions of anti-oxidants which are most important in immune cells to protect them from the ROS they generate!

Anti-oxidants essentially provide a supply of negative charges. Food based antioxidants (such as Vitamins C and E) and anti-oxidants your body produces are critical but a regular supply of electrons grounding can supply them as well.

Evolution facilitated the process of grounding by providing conductive systems within your body that deliver electrons from your feet to all parts of your body. This system has been integral to human physiology for thousands of years. Negative electrons are always available, thanks to the Earth, to prevent the inflammatory process from damaging healthy tissues.

All of this was interrupted when we started to wear shoes with rubber and plastic soles, and no longer slept in direct contact with the ground. Several experiments have proven that a person who is grounded is less stressed and more relaxed.

So have some fun, kick your shoes off and get back to nature!

How to get the benefits of Grounding

Grounding is simple in warmer climates – simply spend time barefoot in direct contact with the earth.   Even better do this on a beach walking along the edge of the water because the flow of negatively charged electrons will be highest here because sea water is an ideal conductor of electrons!    Any amount of time will help but the more you can do it the better!  Even better spend some time laying on the beach or ground with your body in direct contact with the ground without any artificial fabrics, rubber or plastic between your skin and the ground.

For those of us who do not live in warm climates staying grounded during colder months is a bit more challenging but doable! There are actually shoes that are specifically designed to facilitate electron flow from the ground into your body like these: https://tinyurl.com/bdhcj53z 

Stand-Up Paddle Boarding for Core Strength, Balance and Total Body Fitness!

 

Stand-up Paddle Boarding (SUP) is a fun activity that almost anyone can learn, and it is one of the best workouts available!   Stand-up Paddle Boarding is low impact and provides a combination of balance, core, strength, and endurance.     Since you are standing you have to use everything from your feet (wow do you use your feet!) all the way up through your entire shoulder girdle.    

Because you are standing your arms never have to go above shoulder height which means that there is much less stress on the rotator cuff muscles than kayaking.    You use your shoulders heavily but your shoulders are stressed in the position where they are naturally most stable and strong so much better than kayaking for those with shoulder and neck issues!

Just standing on a Paddle Board forces you to stabilize your entire body and core, and it is one of the best activities available to develop balance.   Best of all if you do fall you land in the water and getting back on the board is very easy!  

SUP Technique Breakdown

Learning to SUP is easy but mastering the stroke and maximizing your speed takes lot of practice.   The first thing to focus on is NOT pulling the water!     Instead you want to plant the blade in the water and pull yourself and the board up to the paddle blade.   Imagine that you are stabbing the paddle firmly into soft sand then pulling yourself and the board up to the paddle.     If you can clearly visualize the difference here it will go a long way to getting your stroke where it needs to be for optimum speed.   Think about grabbing the water NOT pulling the water by you!

Reach

Once you get a little feel for it start looking at how far you are reaching forward to put your paddle in the water.   You want to reach as far as possible each time you stroke, BUT there is a limit based on your particular anatomy, shoulder strength and balance.    If you reach too far you can overstress your low back, shoulder or just be off balance which is counter-productive.

Catch

This is where the blade of the paddle enters the water.    Make sure the entire blade enters the water before you begin to pull.   The catch should be as smooth and clean as possible with no splashing.

Pull

Now you are ready to apply power to the paddle.   Use your entire body for this part of the stroke.   It is NOT about using your arms.   Rather your arms merely connect you to the paddle through your hands and you use the rotation of your torso, hips, and shoulders to drive your paddle!  Try to relax your arms as much as possible to perfect this technique. Do not pull too far back as this will actually slow you down.   Once the paddle passes your hips if you keep pull you are actually pulling the paddle up meaning you are pulling the paddle board down and this only slows you down.

Release

After the pull you need to release the paddle from the water.    Like the catch you want this movement to be quick, smooth, and with zero splashing.   Feathering the blade of the paddle creates a smooth release and set-up for the next catch.   You feather by dropping your top shoulder, “breaking your wrist inward”, or a combination of both.  

Recovery

Once you release the paddle you are ready to set-up for the next catch and pull.   Try to relax during this phase – the key to optimum paddle technique is learning to set a rhythm between tension and relaxation and ultimately getting your breathing into a rhythm with the stroke.  The first time you feel this come together it is amazing – really zen!  So stay relaxed and let go of the tension you produced in the catch and pull and smoothly swing the paddle forward to prepare to drive the blade fully into the water for the next pull!

How many calories can you burn Paddle Boarding?

Obviously your actual calorie burn will depend on the intensity of effort you are putting into to paddling along with your height, weight, and the wind and water conditions you are paddling in.     However here are some estimates based on people weighing between 165 and 200lbs :

         Casual Paddle Boarding – 300 – 430 calories per hour

Yoga on Paddle Board – 416 – 540 calories per hour

Touring on a Paddle Board – 615 – 708 calories per hour

Surfing on a Paddle Board – 623 – 735 calories per hour

Racing a Paddle Board – 715 – 1,125 calories per hour

So if you have not taken the plunge yet – google “Stand-up Paddle Board Rental” and find a rental location and give it a whirl.   Rentals including paddle, board, and lifejacket are generally $25 - $35 per hour so get out there and give it a go!   

Group Exercise Boosts the Brain Benefits of Exercise

New research from Japan shows that combining exercise with socializing significantly boosts the cognitive benefits of exercise.

The researchers weren’t surprised when they saw cognitive benefits in individual exercisers compared to their sedentary peers. No news there. However, they were intrigued that the group exercisers fared far better.

"Exercise is manageable for many older people, and we saw cognitive benefits from it compared with those who don't exercise," explained study senior author Tomohiro Okura, a professor at the University of Tsukuba in Japan

People who exercised alone two or more times each week decreased their risk of developing impaired thinking or learning skills by more than 15 percent. But those who exercised in a group doubled those benefits!

Group Exercise Doubles Cognitive Benefits

"… it's even more noteworthy that we found exercise's benefits rise -- 14.1 percentage points in our study -- when performed with others and at least twice a week," Prof. Okura added.   Those who exercised with others twice or more weekly exhibited a 29 percent decrease in cognitive decline. That’s double the brain benefits!

"A majority of the older adults in our study took part in exercise by themselves, and we can see the cognitive benefits when they do so at least twice a week," Prof. Okura explained. "Adding in the social element, however, may make regular exercise all the more preventive. Adopting this habit could be extremely valuable."

Indeed, research supports that socializing is right up there with exercise, diet, and sleep when it comes to healthy aging.

How Company Improves Brain Function

This study adds to a body of research showing the significance of strong social ties to brain health. When you socialize and interact with others while exercising, you are also focusing your attention and strengthening neural networks.

A recent Johns Hopkins Study found that socially isolated older adults have a 27 percent higher risk of developing dementia than older adults who are socially engaged.

“Social connections matter for our cognitive health and the risk of social isolation is potentially modifiable for older adults,” notes Dr. Thomas Cudjoe, senior author of the study.

Whether it’s a fitness class or a walking group that meets regularly, you’ll experience a bounty of benefits. Those start with motivation…

Group Exercisers are more consistent Exercisers

A study found that older adults are more likely to stick with an exercise program if they do it with peers their age.

"All of this together points to the power of social connections," said Dr. Mark Beauchamp, the study’s lead author. "If you set the environment up so participants feel a sense of connection or belonging with these other people, then they're more likely to stick with it."

Other research shows that having an accountability exercise partner helps with accountability and frequency. When someone is counting on you to meet them - it’s a lot harder to skip. 

Staying active with others at the gym is an easy, fun way to enjoy companionship, keep your body fit and boost your memory, too.

Pros and Cons of Training on Unstable Surfaces

 

Training on unstable surfaces owes most of its development to rehabilitation, where it originated.  There are many unstable training surfaces including physioballs, foam pads, inflated rubber disks, and Bosu’s.  These surfaces are used on the training floors of most gyms. 

The idea behind unstable training is that inconsistent motion stimulates sensory apparatus in the muscles and joints leading to increased sensory input and increased muscle activation.  In addition, these movements cause muscles on both sides of the joint to co-contract.  Co-contraction occurs to some extent during virtually all movement.   When we significantly increase co-contraction, the result is increased joint stability.

Increased co-contractions from unstable surface training can be very useful in the treatment of ankle instability and lumbar spine injury.  [MV1] However, when we use a concept originally developed for rehabilitation, we need to carefully evaluate how and when to use this approach in healthy or athletic populations.

For example, many trainers have clients perform shoulder presses while sitting on a physioball or standing on Bosu to increase core muscle activation.  However, this does not produce the desired result.  Studies show that doing shoulder presses on an unstable surface do NOT increase core muscle activation versus the same exercise done on a stable bench.

The reason for this result is that balanced vertical forces in alignment with the spine do not increase core muscle activity – regardless of instability of the surface the exercise is performed on!  The use of asymmetrical loading, such as doing a one-sided shoulder press, does increase core activation.  However, this is not increased further by being on an unstable surface.

Horizontal limb movements also increase core activation, but there is not a lot of evidence that adding an unstable surface increases this benefit.

When it comes to low back stabilization, research shows that exercises done on balls in a horizontal position (face up or face down) does increase core muscle activity.  Exercises like crunches, bridges, and push-ups on an unstable surface will result in increased core activation. 

Unstable Surface Training does NOT work well for absolute strength and power!

When it comes to absolute force production performing exercises such as bench press or squats on an unstable surface is counterproductive as force production significantly decreases when training on unstable surfaces.   When training for increased strength and power, performing exercises on stable surfaces is a much better choice. 

This is also true for sprint training because training on an unstable surface increases ground contact time and decreases force production, inhibiting acceleration.   

The other consideration when using unstable surfaces like a Bosu Ball is that lifting mechanics are significantly altered.  Researchers have suggested that training on highly unstable surfaces can actually increase the risk of knee injuries in certain populations!  Not to mention the risk of injuries also increases from hopping, jumping, and leaping on and off of unstable surfaces!

Training with Unstable Devices vs Training on Unstable Surfaces

Training using unstable loads like a sandbag has very different effects from training on an unstable surface.    In fact, unstable load training has direct positive transfer to many activities of daily living and sports because we are frequently called upon to move unstable loads including:

Carrying shopping bags

Carrying children

Contact sports where you are pushing, pulling and twisting against other people.

Unstable load training with sandbags also results in increased stabilizer firing and muscle activation that directly positively transfers to functional movement.

What role should unstable training play in developing programming for apparently healthy and athletic populations who are not injured? 

Research suggests that a combination of unstable and stable training will provide the best results.  This brings up two more questions:

 

           Which should come first: stable or unstable?

 

           What level of instability should be used with each particular person?

 

The answer to the first question is dictated by the rules of proper progression.  The three primary phases of stabilization training include: 

·       “Static” Stabilization (foundational) – meaning ability to stabilize in static postures such as the plank.

·        “Dynamic” Stabilization (strength/endurance) – ability to stabilize during dynamic exercises

·        “Ultra-Dynamic” Stabilization (power) – ability to stabilize during explosive movements

Within each phase:

·       Start with bilateral (both arms or legs) strength development in stable environments because it is safer and will increase strength more.  

·       Next progress to stable single limb challenges

·       Then progress towards hopping and jumping skills in a stable environment

·       Then apply that new strength and power to tasks involving postural control on unstable surfaces such as push-ups, planks, and other stability ball exercises done with the body parallel to the floor.  

When it comes to how much instability to use with each person, the answer will depend on the goal of the exercise and the ability of the individual.  Ideally you will use different levels of instability according to the goal of the exercise and your ability level.   Working with a qualified trainer is highly recommended to get the benefits of unstable training!

To learn a systematic approach to incorporating unstable load training check out DVRT – Dynamic Variable Resistance Training here:  dvrtfitness.com

 

 

Camping to Fix Sleep Issues!

 

You heard that right - camping can improve sleep by helping to synchronize your body with the natural daily cycle of the earth!    Camping is a great way to reset your daily sleep/wake cycle known as your Circadian Rhythm.  This cycle is critical for your health and longevity - everything in your body responds to this rhythm. 

Ideally your daily cycle should be in sync with the earth with wake cycles controlled by exposure to high levels of “blue light” early in the day and lack of exposure to Blue or Green light during the evening.

Many aspects of our modern lifestyle can wreak havoc on our ideal circadian rhythm with potentially deadly consequences if continued over the long haul.  Three of the biggest disrupters of a healthy circadian rhythm include:

Overexposure to blue and green light spectrum in the evening and night

Underexposure to Blue and Green light early in the day

Out of sync feeding cycles with a lot of eating occurring in the evening and night

Blue and green light are part of the spectrum of light given off by the sun, digital screens (including phones, tablets, TV’s and computers, electronic devices and fluorescent and LED lighting.      Early exposure to sunlight is the ideal source with an early walk outside.

In the normal course of human evolution prior to the advent of electricity humans got no blue/green light exposure at night and this is important because Blue and/or Green light signals “wake-up” to the pineal gland in the brain and shut off melatonin production.    

This is a very big deal because melatonin does a whole lot more than make you sleepy including supporting the healthy functioning of all our cells and specifically the energy powerhouse of your cells the mitochondria.

Out of sync prolonged eating – another key element of our evolutionary heritage is that humans rarely ate anything at night.     There was no light so people tended to eat during the day and go to sleep relatively early.      In addition, modern life includes a daily eating window that is way to long with most Americans eating during a 15-hour window of constant food/calorie intake.

This prolonged eating window coupled with late night eating is also out of sync with our genetic heritage.   Constant food supply and lights are a very new phenomenon for humans beings considering that this is only something that happened over the last 50 – 100 years whereas for hundreds of thousands of years people never at a night and consumed all their calories during a much shorter time window each day and also were forced to fast on a frequent basis.

Camping to the Rescue!

Believe or not something as simple as going camping for one week has been proven to rapidly fix all of these issues!   A 2013 Study in “Current Biology” showed that people’s circadian rhythm will synchronize to a natural, midsummer light-dark cycle if given the right stimulus (camping).  For the first week of the study participants went through their normal routines of work, school, social activities and their normal sleep schedules.

For the second week participants camped in tents outdoors with only natural light and campfires (no blue or green light!).    No digital devices were allowed.     The response was pretty amazing:  they shifted their wake up time approximately 2 hours earlier and melatonin release and shut-off was optimized with light/dark cycles of the earth.    This was true even for self-proclaimed “night owls”. 

Needless to people almost always adjust their food intake timing while camping as well with the strong tendency to not eat during darkness.

So as we approach summer - think about a camping trip to help reset your daily rhythm!