How (& Why) to Use Circadian Fasting

Baby: Welcome to my mom’s podcast.

This podcast is sponsored by Magnesium Source, Jags Health. As you probably know, if you have read my blog, magnesium is responsible for more than 300 biochemical reactions in the body. It affects many other aspects of health, including blood pressure, metabolism, immune function, and hormones. This is known as Master Minerals and it is one of the few supplements I take regularly. And I’ve found a special way to take it that works best for me in certain specific forms because if magnesium is taken incorrectly it can cause digestive problems or if taken too quickly All kinds of troubles can arise. So, I take two supplements. One is called MagSRT, which is a slow release form of magnesium melt. Slow release technology facilitates the digestive system. So I don’t have any digestive problems that come with some forms of magnesium. I take this form for breakfast and lunch. So, two capsules with breakfast, two capsules with lunch. And at night, I take a different product, magnesium, which is magnesium glycinate, a magnesium bound with the amino acid glycine to help with nag. And in combination, I saw the biggest impact of these two special products. You can check both of them and save by visiting And Code Fitness 10 will give you 10 10 off any order.

This podcast is sponsored by BLUblox. It’s B-L-U-B-L-O-X, a state-of-the-art light filtering company. You may have seen my pictures on social media at night wearing different types of orange glasses. And why is it here? In nature, we do not encounter certain types of light after dark, especially blue light, because such light signals to the body that it is daylight. This can cause melatonin to suppress and interfere with sleep. That’s why a really dramatic study has found that camping for up to seven days without any artificial light can actually completely restore the circadian rhythm and fix light-related problems such as weather. Helps with associated conditions. That’s why I wear orange glasses after dark to prevent such light and save my sleep. I am convinced of its protection. I also wear certain types of yellow glasses and anti-fatigue glasses during the day if I want to reduce computer eye fatigue. BLUblox has orange glasses and yellow glasses. Worn at night, their orange glasses are designed to withstand 100 ٪ wavelengths between 400 nanometers and 550 nanometers, which are studied to interfere with sleep and melatonin production, and circadian rhythms. My children also wear this type of glasses at night. And I noticed a difference in their sleep, which is a big win for a mom. This is especially important when we are watching a family movie at night or watching any kind of screen like artificial light, blue is a source of light and can interfere with sleep. You can find out more, they have a ton of educational essays and can check out all of their advanced safety goggles by visiting and using the code Valencema to save 15%.

Katie: Hello, and welcome to the “Valence Mama Podcast.” I am Katie from and, this is Valencia with E on the end, my new line of personal care products like hair care and toothpaste that is completely safe and like traditional alternatives. Is effective And from this event, I am delighted to receive training from Cornell, Columbia, and Harvard University, as Dr. Amy Shah, a recurring guest today, is a Double Board Certified Doctor and Nutritionist. She is also one of my favorite people to follow on Instagram at estFestingmd. And with his background in internal medicine and allergy and immunology, as well as his own well-being journey, he has used collective and comprehensive methods for his well-being to improve his patients’ health and well-being. Dedicated to helping you stay fit. He has been on my list as long as he appreciates my hands and gives awards but he is practically just a great voice for healthy mothers and women. And in this episode, we delve deeper into the idea of ​​something called circadian fasting, which, even if you are not fasting, is a very easy intro way to join the fast with many really profound benefits. ۔ So she explains how you can use this simple method as an anti-aging method for many aspects of health. He is really into research and how you can implement it. Really charming episode and I can’t wait to jump. We go here Dr. Amy, welcome. Thanks for coming here

Dr. Shah: Thank you so much for putting me back, Katie.

Katie: Well, your first episode was very popular and I liked our conversation so much that I knew I wanted to have you again. And I’ve seen you post so accurately on Instagram and about one of my favorite topics that I knew we had to talk deeply about and he’s fast in all its forms. But, in particular, if you are a big supporter of the circadian fast that is so wide-ranging to begin with, can you explain it? What is fasting?

Dr. Shah: Yes. So, I know Katie, you’re a busy mom. I am a busy mother. And I know your audience is engaged in so many different ways. And I was trying to think of a way to incorporate fasting into my life from time to time that made sense in a busy life with a family. And when I discovered the science behind circadian locks, which is basically that every cell in our body has a clock and if you could mold your body into that clock, everything works better: Your gut, your brain, your immune system, your hormones, especially so I’m linking the science of circadian rhythms with the science of intermittent fasting. And that is the circadian fast. And so it sounds really complicated, but it’s really very simple.

It’s basically not eating three hours before bed, and then going to bed, and then waking up and having breakfast, and thus there will be an interval of 12 to 16 or 18 hours between the last meal of the night. Eat for the first time the next day. And so it’s a little stressful if you’re a normal American who eats, you know, eats 15, 16 hours a day, but it’s not so stressful that you don’t include it in your engagement. Can do Life.

Katie: Yeah, and I think there’s an important difference here that we can talk about because in such lines the idea of ​​feeding on time or feeding on time. And I know, there have been a lot of studies on it by people like Dr. Sachin Panda, and others. And the statistics are really compelling when they look at time-limited meals and different windows from meals just like a 12-hour window or an 8-hour window.

I know they’ve done research on cancer patients and all sorts of different scenarios and found that eating a little bit out of the window is also important, but I think circadian fasting is helpful in another degree as well. That is, you have such a time with the natural rhythm of the body, with sleep and in many cases with light, because usually we sleep when we are in the dark. And so avoid eating after dark and avoid eating in the meantime. But what do the statistics say about the benefits of eating on a regular basis, especially in circadian fasting when you are taking time out of your sleep?

Dr. Shah: Yes, such big questions, and in science, in the scientific literature, intermittent fasting is really considered punctual food or punctual feeding when it comes to animal studies. And so the study of animals has been very strong. Dr. Panda is a leading researcher at the Salik Institute and he talks about it, you know, just what you eat, when you eat. You could feed the animals the same exact food, but you restrict them as long as they eat. And there is less disease than animals that eat all day and all night. And Katie understands that, because think about it, our bodies have a set time for metabolism and a time for repair and renewal, and because we can’t do everything all the time.

So there must be a time where we actually actually repair and renew. And for us the stimulus is night time, and the stimulus is not food. So for example, when your body realizes that food is not coming, it changes the renewal pathways that we desperately need. But if you think about it, it’s like being a guest all the time.

So if in the typical Western diet, we have guests all the time, all day, all night until the end of the night, sometimes 11, 12 midnight. That way, if you’re constantly entertaining guests, how can you clean your kitchen, deep clean your home? And so you think about it the same way, like when you’re eating regularly when you’re ever ready to deep clean and repair your cell and that’s why they think you As well as setting meal times, you also need to limit your meals and make good meals. Choices are equally important in long-term health.

Katie: Got it and I know it is; I’ve done a lot of research over the last few years. And research on fasting in general is really incredible and there are so many different types, obviously. And everything from water fasting, in which he has studied with chemo patients, to eating only in a time-bound window. And then, of course, between everything. Are there any other benefits we know from fasting literature in general? And can you get the same benefits from a short-term circadian fast as water? Or is there a time and place for water?

Dr. Shah: So you mean faster than windows like fast water?

Katie: Yes.

Dr. Shah: So of course there are many benefits to fasting 24 hours a day or I also know that you have also extended the fast by 3 and 5 days. And I think the benefits are huge, you know, because you really get into the auto-fuzzy zone, which is happening at basically every level. This is happening to you right now even if you have not fasted, but it really increases in 24 hours to 48 hours, so there are longer life benefits, aging benefits, metabolism benefits that last longer. They are accompanied by fasts, but even with this small window of fasting you can get many of these benefits.

And so I think Ruth Peterson’s study looked at breast cancer survivors, and she looked at women who have a history of breast cancer and they like them. You know, whether they fasted for 13 hours or not, just regular advice because they said, “You know, we want to give these women breast cancer-free, minimally stressful activity. Yeah Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me.

And so he performed these short fasting breaks, as if we were talking to a circadian fast, and he fasted only 13 hours a night. And they saw a 34% reduction in the recurrence of long-term breast cancer. And to me, suffice it to say, “Hey, you know, even people who don’t have breast cancer have a lot of implications for us as a society, because fasting breaks This is the first major human test. “

Katie: Gota and I think my listeners might have a good idea, but anyone who hasn’t heard the term self before, can you explain it to us?

Dr. Shah: Yes, of course. So, you know, a process happens in our cell. This is basically cell self-cleaning. So when autophagy is happening and it happens in some states. What happens with it, you know, is that fasting from time to time can definitely encourage it, exercise can encourage it, heat stress can often negate it. So basically, what happens is, your body changes or reverses this process, I think I should say because it always happens at some lower level, the process of cleaning our cells. Changes. They take out the garbage, they clean the cell. It’s actually like a way to clean yourself up. And the reason, Katie, is that we know that when you look at older cells, they’re not really doing that much. Their autophagy level is only low and slow.

And as the cell grows, it’s almost a way of aging the cell. If you look at a cell under a microscope, when it is not going through the process of self-cleaning, it just looks old, not working, and at the same time there is a young cell in which there is a suicide. Strong action. So if you can increase the level of how much you are committing suicide regularly through periodic fasting or exercise, like why don’t you? It’s like a free aging tool that you can use because under the microscope that cell looks like a small cell. And you can imagine that there is really no medicine, no cream, no other thing in this world that we have. So this is a very interesting part of suicide. This is not only for the disease, but also for the elderly.

Katie: Great, I think that’s a good class too. So let’s talk about the aging factor, because hopefully most of the listeners don’t have anything like breast cancer or this recurring health or any serious health problem. But from what I understand, fasting also has many implications for aging. So if one is just looking for the type of age in a more benevolent way, what can one do there?

Dr. Shah: Yes, just like I told you about every skin cell, every cell in our body has a clock, even our skin cells. So the skin example makes the house feel good for women because if you think about it, our skin has cells that have clocks as well. And so what they found in a study is that, hey, if you eat late at night, your skin grows really fast, you do more damage to the UV because your cells Never gets a chance to do this cleaning process. the process

And so when you’re eating a limited meal or eating on time, you have less UV damage, so in other words, circadian fasting. And so for women, less UV damage means younger spots, less wrinkles, and basically, you know, less visible skin that doesn’t come from creams, but actually comes from such activity. Is what you can do for free.

Katie: I like it. And so when you talk about fasting and especially about fasting more, I wanted to take a note here for women, because I know that if women want to fast longer in general, There are conflicting suggestions about, and if so, if there is anything special, and I will first tell you that although I do it relatively regularly, it is not recommended to the board or anyone. Is.

All I know is what works for me after so many years of experience. And the important thing is, before you start fasting for a long time, make sure that both my hormones and my gut are in a really good place. But you said that there are some benefits to fasting for a long time, do you have any special reservations about women, especially if they are considering it, and do you do it too?

Dr. Shah: Great question. So I am the person who tried, you know, fasts long and fails and learns in a difficult way that it was not for me, but that is not to say that I will not fast more but that I am a woman Specifically, and not everyone is a woman, as you said, everyone is very different, depending on your genetics, your basic health status, your gut and your hormones.

But for many, women of childbearing age find it harder to fast longer because we think our bodies are designed to avoid hormonal, long-term hunger because we, you know. Yes, if we were going to carry a fetus, possibly, our body is protecting us, and the egg is closing or shutting down the ability to carry a baby, if it Feel that you are hungry, or that you are hungry for a long time. So what happens to a lot of people and what happened to me and possibly what we might be that we still don’t quite understand is that you have to fast too aggressively for your own body. Let’s start, and maybe very fast and what you end up with is hormonal disturbances.

Your body starts to turn off the ovulation signal and then you get, say, a short cycle or you get a long cycle or you get an irregular cycle. And these are danger signs for me when someone will fast, hey, it’s an alarm that your body is dropping it, hey, we don’t think your body is capable of carrying a baby Is. And even if you are not interested in getting pregnant, it is a sign that you are having a little too much difficulty or too much difficulty in fasting. And for me, it really happened. میں نے سب سے پہلے ، آپ کو معلوم ہے ، واقعی جارحانہ انداز میں روزہ رکھنا شروع کیا۔ سب سے پہلے ، میں نے شروع کیا ، آپ جانتے ہو ، روزانہ 16 گھنٹے روزے رکھنا۔ اور پھر تین دن کی طرح ، میں واقعی ، واقعی بھوک لگی اور واقعی تھک جانے لگی۔

لہذا میں لوگوں سے کہتا ہوں کہ یہ ایک اور علامت ہے ، آپ کی بھوک ، آپ کی خواہشات ، آپ کا مزاج ، اور آپ کی توانائی بہت اچھے مارکر ہیں ، غیر حملہ آور مارکر ہیں کہ آپ کا صحت کا منصوبہ کیسے چل رہا ہے۔ اگر دن تین ، چار ، پانچ ، آپ کو تھکاوٹ محسوس ہورہی ہے ، آپ کو ترس آ رہا ہے ، آپ کو مزاج محسوس ہورہا ہے ، آپ کی نیند پریشان ہے۔ یہ ایک ایسی علامت ہے جس کی آپ کو پیچھے ہٹنے کی ضرورت ہے۔ لیکن کہتے ہیں کہ آپ ان علامتوں کو نہیں سنتے ، جیسے میں نے ان علامات کو نہیں سنا تھا۔ اور یہ بہت سی دوسری عورتوں کے ساتھ ہوتا ہے۔ اور آپ ابھی جاری ہی رہتے ہیں اور آپ نے 24 ، شاید 30 ، 48 جیسے زیادہ جارحانہ کام کرنے کی کوشش کی ہے اور آپ نے محسوس کیا ہے کہ ، “اوہ ، میں اپنی مدت کھو گیا ، میں ہمیشہ عام طور پر 28 دن میں رہتا ہوں۔ اور اب ، میرے پاس ایک بھی نہیں تھا ، کہو ، 35 یا میرے پاس بالکل بھی نہیں تھا۔ ” یہ ، میرے نزدیک ، اس بات کی علامت ہے کہ کچھ بند ہے۔ آپ کے چکروں کی صحت عورت کے ہارمون کی صحت ہے۔ یہ ایک علامت ہے۔ اس لئے جب میں واپس جاتا ہوں۔

اب ، اس پر بہت کم مطالعات ہیں۔ جانوروں کے مطالعے کا ایک جوڑا ہے جو چوہوں کے مطالعے میں بہت زیادہ جارحانہ ، طویل روزے کی طرف دیکھتا تھا ، اور انھیں بیضوی حالت میں رک جانا پڑا تھا۔ لیکن میں خواتین سے کہتا ہوں ، “سنو ، یہ ایسی چیز نہیں ہے جو آپ صرف اس وجہ سے نہیں کرسکتے کہ ، آپ جانتے ہیں ، انتہا پر ، یہ آپ کے لئے بہت زیادہ جارحانہ ہوسکتا ہے۔ بس خود کام کرو۔ ” لہذا آپ کے مختصر سوال کا طویل جواب خود اس منصب پر قائم رہنا ہے ، جیسا کہ آپ نے بتایا ہے ، آپ نے واقعتا اس پر کام کیا اور آپ نے اپنے جسم پر کام کرنے تک اس مقام تک کام کیا۔

اور اس طرح اگر آپ وقفے وقفے سے روزہ یا سرکیڈین روزہ یا کچھ بھی کر رہے ہیں ، اور آپ جانتے ہو ، مہینوں اور شاید برسوں سے ، اور آپ ایک لمبی تیزی سے کوشش کرنا چاہتے ہیں تو ، یہ وہ کام ہے جو آپ کریس سینڈو فیشن میں کرسکتے ہیں۔ لہذا اب میں نے خود کام کر لیا ہے ، لہذا میں ایک مہینے میں ایک بار کھانے کے لئے 24 گھنٹے کی طرح کا کھانا روزہ رکھتا ہوں۔ ان تحقیقی مطالعات کے مطابق جو مورمون کی آبادی پر کی گئیں ، وہ اتوار کے روزہ رکھتے ہیں ، اور ان لوگوں کو کارڈیک نتائج میں بہت زیادہ فرق ملا ہے جو اتوار کے روز کرتے ہیں اور ایسے افراد کے مقابلے میں بھی نہیں کرتے ہیں جب وہ دوسرے تمام لوگوں پر قابو پانے کی کوشش نہیں کرتے ہیں۔ صحت کے طریقوں جو آپ جانتے ہو ، مورمون کی آبادی عام آبادی سے مختلف طریقے سے کام کر سکتی ہے۔ انہوں نے پھر بھی پایا کہ اتوار کا روزہ ایک آزاد شے یا آزادانہ سرگرمی ہے جس نے اس آبادی میں کارڈیک نتائج کو بہتر بنایا۔

کیٹی: ہاں ، یہ ایک عمدہ بات ہے۔ اور جیسا کہ آپ نے کہا ، اس پر کام کرتے ہوئے ، میں سمجھتا ہوں کہ کلید ہے۔ اور کسی بھی مطالعہ کی طرح ، ہم اچھی قسم کی عام معلومات کے ل studies مطالعات کا استعمال کرسکتے ہیں۔ لیکن میں دن کے آخر میں ایک بہت بڑا حامی ہوں ، ہم سب اپنی اپنی صحت کے لئے خود ذمہ دار ہیں اور ہمیں اپنی بہترین صحت مل جاتی ہے جب ہمیں یہ معلوم ہوجاتا ہے کہ تجربہ اور جین اور جانچ کی بنیاد پر ہمارے لئے کیا بہتر کام کرتا ہے۔ اور اسلئے اگر میں لمبی تیز رفتار کر رہا ہوں تو ، میں یقینی طور پر پہلے جانچ کر رہا ہوں۔ میں اپنے ڈاکٹر کو بتا رہا ہوں۔ مجھے معلوم ہے کہ میری سطح داخل ہورہی ہے۔ میں اس بات کی جانچ کر رہا ہوں کہ میں اس بات کو یقینی بناؤں کہ میں نے گڑبڑا نہیں کی ہے ، ہارمونز میں مداخلت نہیں کی ہے یا اپنے تائرواڈ کو تکلیف نہیں دی ہے۔ میں اس سے بہت محتاط ہوں۔

اور میں جانتا ہوں کہ اس طرح کے بہت سارے لوگ بہت کچھ محسوس کرتے ہیں اور کچھ ایسا لگتا ہے جیسے مجھے تو کرنے کی ضرورت ہے اگر میں توسیع افطار کرنے جارہا ہوں اور ایسا کچھ نہیں جو ہر کوئی لازمی طور پر کرنے کو تیار نہیں ہے اور اسی وجہ سے میں پسند کرتا ہوں ، میں ڈان نہیں یہ نہیں سوچتے کہ لمبا روزہ رکھنا ہر ایک کے لئے ضروری ہے۔ لیکن اسی وجہ سے سرکیڈین روزے جیسی چیزیں حیرت انگیز ہوتی ہیں کیونکہ آپ نے کہا ، جیسے کہ بہت کم فوائد کے ساتھ آپ سب کو حاصل نہیں ہوسکتا ہے۔ اور مجھے لگتا ہے کہ یہ تحقیق میں ایک عمومی تھیم ہے اور یہاں تک کہ بہت سارے ماہرین بھی کہیں گے ، آپ جانتے ہو ، رات گئے نہیں کھاتے یا بستر سے پہلے ٹھیک نہیں کھاتے ہیں۔

یہ بار بار چلنے والا مشورہ ہے۔ لیکن تحقیق واقعتا. اس کی تائید کرتی ہے۔ یہاں تک کہ اگر یہ واحد تبدیلی ہے جو آپ کرتے ہیں۔ جیسا کہ آپ نے کہا ، مجھے ایسا لگتا ہے کہ رات دیر تک کھانا نہ کھاتے ہوئے آپ کو اتنا فروغ ملتا ہے۔ کیا کوئی خاص ہدایت نامہ مددگار ثابت ہوسکتے ہیں؟ مثال کے طور پر ، جیسے میں شام 5 بجے کھانا کھا لوں ، جیسے میں شام 8 بجے بستر پر نہیں سوتا ہوں ، خواہ شام 5 بجے کھانا کھا لوں۔ کیا اس طرح کی میٹھی جگہ کا تناسب معلوم کرنے میں مدد کے لئے رہنما خطوط موجود ہیں کہ غروب آفتاب یا سوتے وقت کتنا دور ہے؟

ڈاکٹر شاہ: ہاں ، تو میں اس سے محبت کرتا ہوں کہ آپ اسے کس طرح بول رہے ہیں۔ اس کے بہت سارے فوائد ہیں ، آپ جانتے ہیں ، لوگ مجھ پر تنقید کریں گے اور کہیں گے ، “اوہ ، میرے خدا ، آپ اس غیر صحت بخش عمل کو فروغ دے رہے ہیں جو پابندی ہے۔” اور میں ان کے ساتھ جو واپس آیا ہوں وہ یہ ہے ، آپ جانتے ہو کہ ، حقیقت یہ ہے کہ ہم جمود کی حیثیت سے جو کچھ کر رہے ہیں وہ ایک غیر صحت بخش عمل ہے ، جو رات گئے تک کھا رہا ہے ، اور لوگوں کو ہر دو گھنٹے کھا نے کا کہہ رہا ہے۔ جیسے ، یہ دراصل غیر صحت بخش سفارش ہے۔ تو بہتر بستر کی صحت ، بہتر نیند کے ل three ، بہتر ذہنی صحت کے ل you ، آپ جانتے ہو ، بستر سے تین گھنٹے پہلے نہ کھانا ایک معیاری سفارش ہونی چاہئے۔

اور جو میں عام طور پر لوگوں کو کہتا ہوں ، وہ ہے جب میں لوگوں کے ساتھ کام کرتا ہوں تو میں کہتا ہوں ، “تم جانتے ہو ، اس کے ساتھ ہی شروع کرو ، اور کرو ، کہتے ہو ، اگر آپ پہلے کبھی ایسا نہیں کرتے تو ، ابتدا میں 12 گھنٹے کرتے ہیں۔” شروع کرنے کے لئے یہ ایک اچھی جگہ ہوگی۔ اور ، آپ کو معلوم ہے ، ضرور ، اپنے ڈاکٹر سے مشورہ کریں کیونکہ ہر شخص اس زمرے میں نہیں آتا۔ لیکن بہت سے ، بہت سے لوگ 12 گھنٹے کے نقطہ پر شروع کر سکتے ہیں۔ تو ہوسکتا ہے کہ یہ 7 سے 7 تک ہو۔ اور پھر ، جیسے آپ ذکر کررہے ہو ، کیٹی ، میں بھی اسی طرح ہوں ، جیسے ، کہو کہ آپ 12 گھنٹے کی چیز کے عادی ہوجاتے ہیں اور یہ ابھی بھی ایک بڑی بہتری ہے جو آپ تھے پہلے کر اور پھر ہفتے میں تین دن ، آپ اس کو دھکا دیتے ہیں ، لہذا آپ اس کو دھکا دے سکتے ہیں ، یعنی اس سے پہلے کہ آپ اپنا کھانا کھا لیں۔

تو ہوسکتا ہے کہ آپ اپنے کنبہ کے ساتھ فیصلہ کریں کہ ، ارے ، ہم آج کی رات کو بہت جلد کھانا کھا رہے ہیں اور ، آپ جانتے ہو ، یہ کچھ لوگوں کو بہت پاگل اور دوسروں کے لئے قابل عمل لگتا ہے۔ لہذا یہ واقعی صرف آپ کے طرز زندگی پر منحصر ہے ، شاید 5 بجے کا کھانا کھائیں ، یا شاید آپ 6 ڈنر میں کھانا کھائیں ، ہفتے میں ایک دو دن ، شاید غیر متوقع دن۔ اور دیکھیں کہ آپ صبح کو کیسا محسوس کرتے ہیں۔ اس وقت جب میں سوچتا ہوں کہ جادو واقعی میں ہونا شروع ہوتا ہے جب آپ 5 بجے کھانا بند کردیتے ہیں اور پھر شاید روزہ ورزش کے بعد صبح 8 یا 9 تک آپ دوبارہ نہیں کھاتے ہیں۔ اور یہ تب ہے جب آپ واقعی اس آٹوفیگی اور اس میٹابولک سوئچنگ زون میں داخل ہوجائیں گے۔ اس وقت جب آپ اس طرح کے روزہ رکھنے سے اور بھی اضافی فوائد دیکھیں گے۔

کیٹی: اور ایک اور شعبہ جس کے بارے میں مجھے لگتا ہے کہ میں آپ کے بارے میں دلچسپی لیتا ہوں اس لئے میں نے محسوس کیا ہے کہ جب میں دوپہر کا کھانا اپنے سب سے بڑے کھانے کے طور پر کھاتا ہوں تو مجھے بہتر محسوس ہوتا ہے کیونکہ اس میں پروٹین زیادہ ہوتا ہے اور کھانے کی مقدار میں زیادہ ہوتا ہے ، جو مجھے پھر دیتا ہے سونے سے پہلے اس سب کو ہضم کرنے کے لئے زیادہ وقت ، اگرچہ میں ابھی بھی چھوٹا سا کھانا کھا رہا ہوں۔ کیا آپ جانتے ہیں کہ اگر ایسی کوئی تحقیق ہے جس کی پشت پناہی ہوتی ہے تو ، مجھے معلوم ہے ، کچھ ممالک میں دوپہر کے کھانے میں بڑا کھانا ہوتا ہے اور رات کا کھانا کم ہوتا ہے؟

ڈاکٹر شاہ: ہاں ، میں سمجھتا ہوں کہ ، آپ جانتے ہو ، تحقیق واقعتا 12 سے 5 تک ایک اچھا ہاضمہ زون ہے۔ اور ، دراصل ، بہت دلچسپ ہے کیونکہ یہیں سے ہی آئوروید ، جیسے ، مشرقی طب اور مغربی ادویہ کی متفقہ اقرار ہے کہ اس میں آپ کے بیشتر کھانے کو کھائیں۔ ٹھیک ٹھیک وہی جو آپ نے صرف 12 سے 5 گھنٹے کے درمیان کیا کہا ، جہاں آپ ہو ، ایک قسم کا ، آپ جانتے ہو ، شاید ایک چھوٹا سا کھانا کھا رہے ہو ، اور آپ ناشتہ یا چھوٹا ناشتہ کھا رہے ہو۔ اور یہ ایسا لگتا ہے کہ یہ سب سے مضبوط ہاضم ہے اور یہ ایک ایسی چیز ہے ، جیسے ، جب میں مشرقی اور مغربی دوائیں کسی چیز پر متفق ہوں تو مجھے پسند ہے۔

اور یہ ان جگہوں میں سے ایک ہے جو بظاہر واقعی طاقتور اور متفق نظر آتی ہے ، لہذا جب میں نے سرکیڈین تال کو بیان کیا کیونکہ لوگ کہیں گے ، “مجھے کچھ بمپرز کی طرح کچھ رہنما خطوط دیں۔” اور میں کہتا ہوں ، “ٹھیک ہے ، ٹھیک ہے اگر آپ نے اپنا زیادہ تر کھانا 12 اور 5 کے درمیان کھایا اور پھر شاید ہفتے میں کچھ دن 5 یا 6 کے قریب کھانا چھوڑ دیا ، اور پھر آپ اپنی نیلی روشنی کو روک رہے ہیں اور میں آپ کو جانتا ہوں۔ اس کا حامی بھی ہوں ، یہ بھی کہتے ہیں کہ آپ بستر سے 90 منٹ پہلے ہی تمام نیلی روشنی کو روک دیتے ہیں کیونکہ یہ ہر طرح کا سرکیڈین ڈوبنا ہے۔ اور جیسا کہ آپ جانتے ہو ، نیلے رنگ کی روشنی کا ایک مقابلہ آپ کے میلٹن کو 90 منٹ میں تاخیر کرتا ہے۔

چنانچہ آپ بستر سے 90 منٹ پہلے بلیو لائٹس ، سب کچھ روکتے ہیں اور آپ صرف استعمال کرتے ہیں ، آپ جانتے ہو ، یا تو نیلے رنگ کی روشنی مسدود ہوتی ہے یا آپ صرف کوئی نیلی روشنی نہیں استعمال کرتے ہیں ، صرف ایک بہت ہی نرم پیلے رنگ کی روشنی یا روشنی نہیں ہے۔ اور پھر آپ کوئی کتاب پڑھتے ہو ، یا اپنا معمول کا معمول بناتے ہو ، یا اپنے بچوں کے ساتھ کھیلتے ہو ، یا جو کچھ نیچے اترنا ہو ، ہوسکتا ہے اس میں کچھ مراقبہ ہو ، اور پھر آپ مثالی طور پر سو جائیں ، کہتے ہیں ، 10:00 ، ٹھیک ہے ؟ اور پھر گیارہ بجے آپ کو عام طور پر سونے کے ایک گھنٹہ بعد ، آپ کو انسانی نمو ہارمون HGH کا یہ بہت بڑا پھٹ پڑتا ہے ، جو ہارمون ہے جو آپ کے چوٹوں کی مرمت کرتا ہے۔ یہ وہی چیز ہے جس کی وجہ سے ہر ایک جلد اور پٹھوں کی مرمت اور آپ کو جوان اور زیادہ توانائی بخش محسوس کرتا ہے ، لہذا آپ کو یہ بڑا پھٹنا پڑتا ہے۔

لہذا وہ اس کی وجہ کو خوبصورتی کی نیند کہتے ہیں کیونکہ واقعی پھٹ پڑ جاتی ہے۔ بیدار ہونے سے قبل یا صبح سویرے آپ کو دوسرا چھوٹا پھٹنا پڑتا ہے۔ اور یوں کہنا ، پھر آپ ان تمام نیند کے مطالعوں کے بارے میں جانتے ہیں جو ظاہر کرتے ہیں کہ آپ کے پاس ، آٹھ گھنٹے سونے میں اتنا فائدہ ہے۔ تو آپ صبح 6 بجے اٹھیں ، اور میں جو لوگوں کی سفارش کرتا ہوں وہ سورج کی روشنی حاصل کرنا ہے۔ کچھ سورج کی روشنی حاصل کریں ، اگر آپ کسی ایسی جگہ پر رہتے ہیں جہاں صبح کے 6 بجے سے صبح 10 بجے کے درمیان کچھ دن روشنی رہتا ہو تو ننگے پاؤں سے باہر جائیں ، اگر ہو سکے تو ، کچھ دن کی روشنی حاصل کریں اور واقعی میں اپنے دن کا آغاز انتہائی مثبت انداز میں کریں۔ آپ اپنی توانائی کی سطح کو آسمان سے دیکھیں گے۔

اگر آپ روزہ رکھ سکتے ہیں تو ، روزہ افزا توڑنے سے پہلے روزہ دار ورزش کریں۔ تو اس طرح کی طرح دن بھر میں کچے گول گول پوسٹس کی طرح ہے۔ اور میں لوگوں کو سننے کو کہتا ہوں ، میں سمجھتا ہوں کہ لوگوں کے مختلف نظام الاوقات ہوتے ہیں ، آپ جانتے ہو ، آپ نائٹ شفٹ پر کام کرسکتے ہیں ، مجھے ایسا ملتا ہے کہ ایسا نہیں سمجھا جاتا ہے ، آپ جانتے ہو ، آبادی کے 100٪ کے لئے۔ لیکن اگر آپ کوئی ایسا فرد ہو جو اس کی طرح ہے ، “ارے ، میں چاہتا ہوں کہ کوئی گول پوسٹ یہ پتہ لگائے کہ یہ کیسے کریں ، اور اپنے جسم کے لئے کوشش کریں ،” یہ میری تجویز ہے۔

کیٹی: ہاں ، میں آپ کو پالا ہوا سب کچھ پسند کرتا ہوں۔ اور میرے خیال میں صرف دو اہم چیزوں کی بازگشت اور تھوڑی گہرائی میں جانا ہے ، پہلا وجود ، جیسے اس کھڑکی میں کھا نا ناشتہ۔ مجھے لگتا ہے جیسے بہت سارے بالغ کبھی کبھی اس مشورے پر غور کریں گے۔ لیکن پھر وہ ہچکچاتے ہیں کہ اپنے بچوں کو بہت سارے نمکین نہ دیں یا جب بھی بھوک لگی ہو صرف بچوں کو کھانا کھلانا نہ دیں ، چاہے رات ہو چکی ہو۔

اور اس لئے میں واقعتا as آپ کے والدین کی حیثیت سے اس پر آمادہ ہوں کیونکہ میں جانتا ہوں کہ ، میں نے تحقیق سے کم از کم پڑھا ہے ، یہاں تک کہ کسی بھی وقفے کو جو ہم خود کو ہاضمے سے دیتے ہیں واقعی فائدہ مند ہے جیسا کہ آپ نے جگر سے کہا تھا ، اور اسی طرح دن کے ساتھ ساتھ ، بہت سارے دوسرے طریقے۔ لہذا جب ہم یہ سوچتے ہیں کہ ہم صرف ایک دن میں 3 کھانے کھاتے ہیں ، جب محققین اس کو حقیقت میں دیکھتے ہیں تو ، ریاستہائے متحدہ میں زیادہ تر لوگ ایک دن میں 17 وقت تک کھانا کھاتے ہیں ، کیوں کہ ہر بار ہم صرف ایک گراس کھانے کی طرح کھاتے ہیں ، ہمارا ہاضمہ شروع ہوجاتا ہے۔ اور ہم واقعتا our اپنے جسموں کو اس سے کوئی وقفہ نہیں دیتے ہیں۔ تو میں جاننا چاہتا ہوں ، آپ اپنے بچوں کے ساتھ اس پر کیسے تشریف لائیں گے اور کیا اس میں کوئی اور تحفظات ہیں؟

ڈاکٹر شاہ: ٹھیک ہے ، تو کیٹی ، ایماندار بنیں۔ سنگرودھ کے دوران ، یہ ہمارے گھر میں ناشتا / کھانے کے تہوار کی طرح رہا۔ اور ہمیں واقعی اس پر قابو پانا تھا کہ ، آپ جانتے ہو ، جب آپ گھر میں ہوتے ہیں اور آپ کو کھانے تک رسائی حاصل ہوتی ہے تو آپ کو ہر وقت باورچی خانے تک رسائی حاصل ہوتی ہے ، واقعی بہت زیادہ ناشتہ لینے کا رجحان ہوتا ہے۔ اور آپ کی بات ٹھیک ہے ، بچوں کے لئے امریکی ثقافت میں ، خاص طور پر قریب دو گھنٹے سے زیادہ نہیں ہوتا ہے جو بغیر کسی کو کھائے کچھ گزر جاتا ہے۔ اور اس طرح میں نے اپنے بچوں کے ساتھ جو کچھ کیا ہے ، اور مجھے لگتا ہے کہ یہ واقعی آپ کے بچوں کی عمر پر منحصر ہے۔ لیکن میں نے کیا کیا ہے… میرے بچے 10 اور 12 ہیں۔
اور وہ واقعی میں 12 گھنٹے کے روزے کی طرح اچھ doی کارکردگی کا مظاہرہ کرتے ہیں جو بنیادی طور پر قدم رکھنے والے پتھر کی طرح نہیں ہے۔

لیکن بنیادی طور پر ، جو ہم کہتے ہیں وہ کھانے کے بعد ہوتا ہے ، ان کے پاس میٹھی ہوتی ہے۔ اور ہم رات کے کھانے کے بعد میٹھی کو ان کی دن کی میٹھی چیز کی طرح اجازت دیتے ہیں۔ اور پھر وہ اگلے دن تک ، اس کے بعد کچھ نہیں کھاتے ہیں۔ اور اس طرح سے اس دن کو فروغ ملتا ہے جیسا کہ میں ہمیشہ کہتا ہوں ، ہم اسے میٹھی کے ل’ll بچا لیں گے یا… آپ جانتے ہو ، کیونکہ وہ مجھ سے ناشتہ یا میٹھا ناشتہ طلب کریں گے اور وہ بھی اتنے بے قصور ہیں ، بچے ، یقینا ، ان کے ل their ، ان کے ذائقہ کی کلیوں کو روشن کیا جا رہا ہے. جب وہ پروسیسرڈ شوگر ناشتہ کھاتے ہیں تو ان کا دماغ روشن ہوجاتا ہے۔ مثال کے طور پر ، اور وہ پھلوں کے ٹکڑے سے کہیں زیادہ چاہتے ہیں۔

لہذا ، میں جس طرح سے اس کے گرد گھومنے پھرنے کے بجائے ہر وقت نہیں کہتا ہوں ، میں کہتا ہوں ، آپ کو معلوم ہے ، اگر کچھ ایسا ہی ہو ، جیسے گھر سے تیار ایک چاکلیٹ میٹھی جو آپ کے پاس ہے ، تو آپ اسے ایک بار کھانا کھا کر بچائیں گے۔ دن ، اور پھر ہم بنیادی طور پر باقی رات کے لئے رکنے والے ہیں۔ لہذا وہ کھانے کے بعد اپنا ایک ناشتہ یا جو بھی میٹھا کھاتے ہیں ، اور پھر وہ رات کے لئے کرتے ہیں۔ اور اس کی وجہ یہ ہے کہ میں کہتا ہوں کہ 12 گھنٹے ایک اچھا معیار ہے یہ بنیادی طور پر بستر سے تین گھنٹے پہلے ہوتا ہے ، اور پھر وہ اٹھتے ہیں اور پھر ناشتہ کھا سکتے ہیں۔ اور یہ ہے ، آپ جانتے ہو ، بڑھتے ہوئے بچوں کے ساتھ ، آپ ہمیشہ اس چیز کے بہت سے خطرات اور فوائد کا وزن کرنا چاہتے ہیں۔

کیٹی: میں ضرور مانتا ہوں۔ اور مجھے یہ بھی پسند ہے کہ آپ نے روشنی ڈالی ہے۔ کیونکہ مجھے لگتا ہے کہ یہ ایک ایسا علاقہ ہے جس پر ہم ابھی تحقیق کو سمجھنا شروع کر رہے ہیں اور لوگ آخر کار ایک طرح کے قریب آ رہے ہیں ، لیکن یہ واقعی ، واقعی ڈرامائی ہوسکتا ہے۔ اور مجھے لگتا ہے کہ چھوٹ کرنا آسان ہے کیونکہ کھانے کے برعکس ، ہمیں فوری طور پر توانائی میں اضافے کا احساس نہیں ہوتا ہے ، یا ہم اپنی ہلکی عادات کو تبدیل کرنے سے فوری طور پر تبدیلی محسوس نہیں کرتے ہیں۔ لیکن وقت گزرنے کے ساتھ ، میں نے اس کے نتائج کو اپنی لیب کے کام میں اور یقینی طور پر اپنی نیند کے معیار اور اپنے بچوں کی نیند کے معیار میں دیکھا ہے۔

لہذا میں سمجھتا ہوں کہ والدین کے ل this یہ بہت بڑا کام ہے جسے آپ نے چھو لیا ہے۔ اور مجھے اس پر قدرے گہری بات کرنا پسند ہوگی کیونکہ آپ کی طرح ہم بھی ایک فیملی کی حیثیت سے صبح کے سورج کی روشنی کے بڑے پرستار ہیں ، اور میں باہر چائے یا کافی پیتا ہوں ، اکثر ، غیر حرارت والا ، لہذا میں اب بھی اس روزہ ونڈو میں ہے۔ لیکن اس سے بالغوں اور خاص طور پر بچوں میں دونوں کی نیند میں بہت بڑا فرق پڑتا ہے۔ And I know for parents, like anything you can do that makes your kids sleep better, you wanna know. So talk a little bit more about how we can use light to our advantage, especially hand in hand with this type of circadian fasting.

Dr. Shah: So exactly what you said, you know, sleep is at, you know, every time I read the research on sleep, and I know that your audience and my audience is so in-tune with this. And we’ve heard all the benefits of sleep ranging from the brain benefits, the gut benefits to the hormone benefits to the, you know, there’s just benefits on benefits. But there’s, children especially, are sensitive to this light, dark cycle. And I think that what we do wrong as a culture is, you know, we don’t do morning sunlight outdoors and get nature time. And then we don’t have an evening wind-down routine. And then the children, just like us, are wound up at bed. And just like I said, you know, one bout of blue light.

So one show in the evening is delaying their melatonin release by 90 minutes, and you need that melatonin release to actually feel sleepy. And so what I usually recommend to people and what I do myself is that about, you know, calculate 90 minutes before their bedtime, and then that’s when the devices and everything turns off. If you do, you know, allow them to have that depending on their age. And then maybe you do an evening routine, just like the adults do an evening routine. My children have an evening routine that they do, and maybe that includes a little bit of reading. Maybe that’s a little meditation practice, maybe that’s just, you know, talking softly, going over your day in the darkness.

And it’s so crazy, Katie, that this is like weird to people. Because, you know, if you think about it for hundreds and thousands of years, that’s how life was. I mean, until, what, smartphones didn’t even come out till, you know, I was in college. I think I started using… No, actually way later than that. It was computers and email that we started using in college. And then so you can imagine that it wasn’t too long ago, that turning up blue lights was standard because there wasn’t, you know, it was really just the TV that you could be using. So we really need to reset the way we, you know, set up our kids for the night so that they can get a restful sleep as well.

Katie: Absolutely, yeah, I think that’s so so important. These little things can make a huge, huge difference. And also when it comes to light is the issue of vitamin D and sunlight. And I would love to hear your take on this because I know that the research shows that vitamin D levels are really important for a whole lot of aspects of health and that it’s not just a vitamin, it’s actually a pre-hormone.

And right now, of course, we’re seeing data about vitamin D being important for good outcomes with upper respiratory infections. We know it’s tied to the immune system. We know for kids and hormones, it’s vitally important and that you definitely don’t want to have very low vitamin D levels. And I’m a big fan of getting moderate sunlight for this reason and also testing vitamin D and supplementing, if necessary. But it seems like you are also a fan of getting sunlight in appropriate amounts and vitamin D through the sun, but I’d love to hear your take on that in detail.

Dr. Shah: Katie, you summarize it amazingly well. Honestly, because I think that what you have to understand is vitamin D is an immune modulator. And that’s a fancy way of saying that it works with the immune system. It works like a hormone. It works in a way that we have not seen any other vitamin work. In fact, when I was in immunology fellowship, it was hormone of the year, because of its effects on the immune system that we’re finding out now are huge. And I do believe that much of the population has a vitamin D deficiency.

In fact, the correlative studies on COVID and vitamin D are very, very interesting. So what they found is that when you looked at vitamin D levels, the people who were deficient, just had very, very much different course of COVID than people who had adequate D levels. And so not only did we know that it stops you from getting respiratory viruses, but it’s sure that it can improve your outcomes once you are infected. And so that has been really interesting in the situation, but we know that it works like a hormone.

So if you’re trying to balance your hormones, vitamin D is imperative, testing your levels is imperative. I do believe, again, like you in getting moderate sunlight and so what people may say is like, “Okay, well, like how do you weigh this against the dermatologist recommendations of sunscreen all the time?” And so what I do for myself and, you know, it’s not perfect, but this is what I like, is if I can get a chance to do sunlight in the morning, which I do most days like you do, I go out without any kind of sunscreen or anything, basically first thing in the morning and get that morning sunlight.

So it’s really good for my circadian rhythms, get a little bit of vitamin D, and then start my day. And then, you know, later in the…if you live in a very hot place like I do, like, you know, the afternoon sun is quite strong in summer. So that’s when I’m wearing sunscreen and not spending more than, you know, 10 minutes bathing in the sun. So that’s basically how I couch both sides of the story here.

Katie: Got it.

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Okay, so if you don’t mind, can you take us through… I know you’ve kind of mentioned parts of your daily routine. But for you as a busy mom and a doctor and someone who is up on the research and understands circadian fasting and implements all of this, can you kind of walk us through what a day might look like? I know there’s no like average day, especially right now. But just kind of some of the things that you do daily in what order?

Dr. Shah: Yeah, great. So let’s start with waking up. So I wake up about 6:00 and I did that because I trained my body to start to sync with circadian rhythm. So naturally, I wake up around then. I will go barefoot outside. And I know not everybody has the opportunity to do this. If you live in a high rise, you’re not gonna walk out in your pajamas like in barefoot so just keep in mind that obviously you can change all of this or some of this. So I walk outside if I can, get a couple of stretches in the sunlight, sometimes I will do my gratitude right there. So it’s done for the day. Gratitude statements changes everything even if you just name two or three things you’re grateful for, especially around this time where mental health can really suffer.

And so but you can say, “You know, I know this is happening to me, but I’m so happy to have my health and the health of my family. And I’m so lucky that I have a home to sleep in, and a home to be, you know, quarantined in.” So then I go inside and I get ready for the day. And usually what that means is a workout first. So then I’ll get ready in my workout clothes and my sneakers and I’ll go, if I can do a nature-based workout, I will do that. So there’s studies, Katie, that show that rhythmic exercise is really, really calming for the brain. So rhythmic exercise is like walking or skating or swimming. Something that, you know, you develop a breathing rhythm and a movement rhythm.

It’s almost like moving meditation and so I love to incorporate some of that into my day if I can and I try to do it fasted. And first thing in the morning in nature because, you know, as moms we love to multitask, and this is like getting all of those things in one. And so then after that, I will usually shower and then break my fast and usually when I break my fast I break it first with water throughout but with a tea and nuts. And the reason why I do that is that whenever you’re breaking your fast you don’t wanna like immediately eat a huge meal. And this is more important when you’re doing longer fasts, but I also think that in general I just made it a habit of kinda starting with a smaller meal or smaller snack, I guess I would call it and start with the tea and nuts and I just kind of kinda go slow with that.

And then I will have my full meal. And my full meal in the morning is really not that big. It’s usually a deconstructed smoothie because right now I got sick of having smoothies. So it’s really just berries and veggies and nuts. And what I do is I take it with me to work and basically, you know, I’ll have it. I’ll have the berries probably on the way to work and I’ll have some of the other stuff throughout a little bit in the morning. And then I won’t have anything until about 12 depending on when I break the fast. You know, sometimes I’ll break the fast. Say, so if I’m giving you a typical example and I woke up at 6:00, and I started working out from 7:00 to 8:00, then I’ll break my fast at 8:30 or 9:00.

And I do that because there is some evidence that if you’re trying to maintain muscle mass or trying to build muscle mass, you can time your protein kind of one hour after you break that fasted workout to retain some of the benefits of weight training. And so I do that. And my protein will be something like usually a plant-based protein either black bean sprout, or tofu hummus, or it could be a…sometimes if I’m in a rush it will be like a vegan protein shake or a chia pudding, something like that.

And then I’ll have, I always, always plan to have two big vegetable-based meals a day. So usually it’s at 12:00 and 5:00. And the reason why I do that is because there’s so much benefit in feeding your gut bacteria, prebiotic fiber, so fibrous foods, especially from vegetables can be transformative to your gut health. And, you know, gut health is immune health. And gut health is hormone health. So that’s what I do for those meals. So it could be a stir-fry, it could be a soup, it could be a salad, but something plant-based, vegetable-based, I mean, and very, very heavy on the vegetables. And then I will come home from work and spend time with the kids. And I usually, what I do is about 8:00, I will really, 7:30, 8;00, we really turn off all the blue lights.

So all their computers, iPhones, everything around 7:30, 8:00 go off. And so everybody knows they can’t text me after 8:00 because I probably won’t answer till the next morning. And so I know that if it’s an emergency, they have the home line or whatever. So then basically, that’s when I do my wind-down routine. So the kids have a wind-down routine, I have a wind-down, my husband has a wind-down routine. And then we basically wind-down, I do my skincare, I do my prep for the next day, do a little more gratitude or a little meditation if I can, and then it’s lights out at 10. And that way I know I’m getting about eight hours of sleep every day. So that’s kind of a rough outline of the day.

Katie: I love that. And I love that you mentioned gratitude and just kind of bullet journaling a couple few things a day, I think that also makes a much bigger difference than we ever can anticipate just to shift our mindset like that. And I know you’ve also posted something on Instagram that I loved recently, “That which you don’t change, you choose.”

And I feel like, you have so many great quotes about focusing on the positive and focusing on the things we have the ability to choose and to impact which, especially right now seems ever-important of, you know, because we can feel so uncertain and so helpless at times, but yet, we still all have the power over things like this. Like when we eat and what we eat and who we spend time with. With our family, you know, whether we go outside in the morning. There’s so many small positive changes that we can make that make such a big difference. And I love that that’s your focus in so many of your posts.

Dr. Shah: Yeah, and I think, Katie, and right back at you because I honestly really, really can relate to so many of your posts. They are so thoughtful. And I think that what I’m trying to tell people is what works for me. Like, I was in that dark place once and here’s how I got out. And, like, right now with this whole, you know, COVID thing and quarantine, I also struggled a lot in the very beginning because what we don’t know makes us anxious, like the future and the past are what our anxieties come from, right?

And so what I had to do for myself is I had to say, “I need to focus on what I can control.” And so that’s what I was sharing with people. I said, “Hey, you can control only you and your own practices and your own habits. And if you would do that, that will take your anxiety level way down and bring your happiness level way up.” Because as soon as you finish the task of, say, going outside in the morning and getting some sunlight, as soon as you finish the task of like, hey, I finished my meals at 6 p.m. you feel accomplished, you feel like you are controlling your environment and you feel good about that. And so anxiety goes way down and that’s what I found was so helpful for me and that’s why I share with a lot of people online, too.

Katie: I love that. I’m curious, just on a personal level, any supplements or like beauty routines or things that you’d give advice to women especially?

Dr. Shah: That’s a good question, Katie. I am so anti-supplements only because I just hate having to think about a million things in the morning to take, and so I’m very big on minimizing how much you take every day because these are all things that are modulating your body that can be best done by food. But if for targeted practices like for example, you know, melatonin has been really helpful for me to shift my sleep schedule. So if you’re someone who is thinking about trying the circadian rhythm and trying to get back on track and you’re just so off, you don’t even know where to start, I would say, “Hey, maybe you try taking melatonin about 90 minutes before you want to go to sleep and maybe you just take one milligram,” because most, you know, store-bought melatonin is at very, very high dose and so or you use another kind of natural sleep remedy, chamomile or something like that.

You try that before bed to kind of reset your rhythm and I do that every time I travel or if I’m off schedule because of, you know, other things going on. And I do love vitamin D as we discussed. That’s one of the only supplements that I take on a regular basis. And then I like adaptogens like ashwagandha, I like amla, I like Rhodiola. Because I feel that when you are in the situation, there are certain points in your life and you may be in that point right now where your life feels like you’re doing everything right, but you really need support on the stress-control hormone balancing aspect, that’s when these adaptogens can really be helpful. And I do use them from time to time when I’m in those states.

And that’s really what I’d actually use when I was in my own kind of dark place and I had to take my health back to a different level. I am a fan of omega-3s, but I’ll be honest, I’m not so great about taking them all the time. I really try to eat a very, very good diet and hope that I’m getting, you know, at least some of that from there. And then other than that, sometimes I take magnesium, which is a nice way also to calm the body down in the evenings. Something like a natural calm or whatever. And then, during this time, there are lots of people who’ve been asking me like, “What about vitamin C?” And I am a huge fan of vitamin C.

And I think that if you’re someone who wants to boost up or support your immune processes, and you’re doing everything else, right, and you wanna add some vitamin C, I think it’s a very safe supplement because vitamin C is one of the vitamins that you can pee or poop out if you have too much. Like, there are some vitamins A, D, E, and K where you can overdose because your body is not capable of… It basically stores in the fat instead of being excreted. But vitamin C is quite safe and can be taken at very high levels. And once your body doesn’t need it, you’ll just pee or poop it out and that’s it. So during this time, a lot of people have chosen to do that and I think that is definitely something that’s valid.

Katie: I love that. Any advice just kind of, you know, and when this airs hopefully we’ll be in a little bit different of a scenario right now. But just from like mom to mom, any advice in navigating this kind of constant changing dynamic with families and with all of that brink of health and for just how we interact?

Dr. Shah: Yeah, you mean social aspects or just in general?

Katie: Both. I feel like people are kind of in a definitely increased stress right now, just because of, and when you said uncertainty is one of the biggest factors in stress. So is loneliness. And so a lot of us are having to navigate like isolation plus extra time with kids plus extra chaos. Anything that you’re finding that’s helpful?

Dr. Shah: That’s a great question. And I think from mom to mom, I think my children are in the same situation. I think that being outdoors and, you know, the calming effects of nature has really transformed us and every time someone asks me what to do is get outside, go for a walk, move your body, be in nature, you will feel so much better. And the other technique is that gratitude is like practices with your children like, hey, isn’t it so great, you know, aren’t you so grateful that you’re able to go for a walk right now? Or aren’t you so grateful that you can still learn from home and you don’t have to attend school? And really flip the script so that you’re not always talking about anxiety-producing things.

And now, in the beginning, this is so bad. But, Katie, we would watch like the news every evening, because we were, you know, all of us were in the state of like, constant change. And there was so much going on that we would just like, watch the news. And then, of course, after like, a week of that it got really old and really anxiety-producing and I couldn’t sleep well even if I’ve turned off the TV way before bedtime. And so what I realized is, hey, I need to compartmentalize and only consume the news when my mind is mentally ready for that. And so I only do it like twice a day now. And because for me as a physician, I need to keep up on the science and the literature. So twice a day I check in on what’s going on in the world. And then I don’t look at it after that.

Katie: That’s a great point. I think I’ve had to limit. I actually have done that for probably a decade now. I just like limit exposure to the news and to most aspects of the media. And I realized I am not any less informed about the world or like, the world hasn’t ended, because I’m not aware of all the things going on at all times. And my stress level is dramatically less. And I think right now you’re right, that such an important point is in whatever way it works best for us individually, like limit the sources of that because all of them are stressful right now. There’s always so much uncertainty and we do have control over what we let in and I think that’s a really, really important point.

Dr. Shah: Yeah, I think it makes your mental health better. And, you know, honestly, I think that, for me, I get so much more from discussions with really educated people. And so what I’ve been trying to do is having some real-life phone, or FaceTime, or online discussions with people who are very, very well-versed, so you get the benefits of relationship and get the benefits of conversation without having that scary kind of anxiety-provoking headline of the news. And that’s what I’m trying also when I do my Instagram updates. I try to be really like as if a friend is talking to a friend instead of being like attention-grabbing and anxiety-producing with my headlines.

Katie: I love that. And then lastly, as we wrap up, I know I need to respect your time, you’re a busy doctor, but are there any books, podcast sources of inspiration for you right now that are helping you keep things positive or that you’ve just read and loved lately?

Dr. Shah: Oh, that’s a great question. So I have really, really loved a new book. Have you ever heard of David Goggins?

Katie: I don’t think so.

Dr. Shah: His book is “Can’t Hurt Me” by David Goggins. And it is so, so inspirational because it’s talking about someone who really went through a lot of struggles in his life. It’s kind of a biography. And it’s been so inspirational to me because I just look at his life story, and it really gives us perspective on how to be strong. It’s almost like a combination of biography and self-help. But I really, really have loved it. And I know you love reading, so that’s a great one. It’s right up your alley as well. I love your podcast and I think it’s a really great source of information. And that David Goggins’ book is really life-changing, you should check it out.

Katie: Awesome. I’ll make sure that is linked in the show notes as well as your website and your Instagram, which I’m a big fan of like I said, I follow it. But I really appreciate you being on. I hope this encouraged a lot of people to consider circadian fasting, which I think is the perfect, gentle intro into fasting. And if even if that’s all you ever try, like, Dr. Amy, explained, there are so many benefits. I would love for you guys to give it a try to let us know how it goes on Instagram or in the comments. But, Dr. Amy, thank you so much. I know how busy you are. And it’s truly an honor that you’ve spent time with us today.

Dr. Shah: Oh, Katie, thank you so much for having me on. It was an honor and pleasure.

Katie: And thanks as always to all of you for listening and sharing your most valuable asset, your time with both of us today. We’re so grateful that you did. And I hope that you will join me again on the next episode of “The Wellness Mama Podcast.”

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.

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