CHRONO:MEDICINE

Prof. Alexandra Johnstone (The Rowett Institute, University of Aberdeen, Scotland) talks about her recent study on the timing of calorie loading and its differential effects on weight loss and appetite control. Alex thereby investigated mechanisms behind the diet concept of "eating breakfast like a king". We further discuss the real-world implications of her findings and practical considerations for when to eat most of your calories for different populations.

Main paper that we discuss:

Additional papers that Alex and I refer to:

https://www.nature.com/articles/ijo2012229

High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women (Jakubowicz et al. 2013)

https://onlinelibrary.wiley.com/doi/10.1002/oby.20460

Feeding rodents during light hours makes them obese compared to feeding them during the dark period:

Circadian Timing of Food Intake Contributes to Weight Gain (Arble et al. 2009)

https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2009.264

Circadian component on the thermic effect of food:

Circadian Rhythms in Resting Metabolic Rate Account for Apparent Daily Rhythms in the Thermic Effect of Food (Ruddick-Collins)

https://doi.org/10.1210/clinem/dgab654

Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity (Vujovic et al. 2022)

https://doi.org/10.1016/j.cmet.2022.09.007

Impact of Meal Timing and Chronotype on Food Reward and Appetite Control in Young Adults (Beaulieu et al. 2020)

https://www.mdpi.com/2072-6643/12/5/1506

James Bett's definition of breakfast is “within 2-3hours after waking”:

Is breakfast the most important meal of the day? (Betts et al. 2016)

https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/is-breakfast-the-most-important-meal-of-the-day/74DC8BF20CAF1D7D5E75CD46A35451F8

German bunker studies:

Human circadian rhythms: a multioscillatory system. (Aschoff & Wever 1976)

https://europepmc.org/article/med/786739

How to contact Alex Johnstone:

Twitter: @Dr_A_Johnstone

Email: [email protected]

In the second part with Dr. Courtney Peterson (Associate Professor at the University of Alabama at Birmingham, USA), we discuss the most recent study published from her laboratory about "Effectiveness of Early Time-Restricted Eating for Weight Loss, Fat Loss, and Cardiometabolic Health in Adults With Obesity - A Randomized Clinical Trial". Subsequently, Courtney points out who should consider practicing time-restricted eating, and whether the early or late form is preferable. In contrast, we also stress that certain populations should be discouraged to practice it.

Main paper that we discuss:

Effectiveness of Early Time-Restricted Eating for Weight Loss, Fat Loss, and Cardiometabolic Health in Adults With Obesity (Jamshed et al. 2022)

https://pubmed.ncbi.nlm.nih.gov/35939311/

Other papers we refer to:

Early Time-Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans (Ravussin et al. 2019)

https://doi.org/10.1002/oby.22518

3month vs 1year diet intervention, participants falling off the wagon after a year in contrast to benefits after 3 months (Courtney could not recall the exact article)

Recent chronotype paper from Courtney, in terms of sticking to early time-restricted eating (work in progress from Courtney)

Calorie Restriction with or without Time-Restricted Eating in Weight Loss (Liu et al. 2022)

https://www.nejm.org/doi/full/10.1056/NEJMoa2114833

Beneficial Effects of Time-Restricted Eating on Metabolic Diseases: A Systemic Review and Meta-Analysis (Moon et al. 2020)

https://www.mdpi.com/2072-6643/12/5/1267

TRF effects on satiety hormones especially in the evening:

Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes (Sutton et al. 2018)

https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30253-5?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413118302535%3Fshowall%3Dtrue

TRF might increase diet-induced thermogenesis and calories stored in stool samples (Courtney could not recall the exact article)

Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity (Vujovic et al. 2022)

https://doi.org/10.1016/j.cmet.2022.09.007

Daytime eating prevents internal circadian misalignment and glucose intolerance in night work (Chellappa et al. 2021)

https://www.science.org/doi/full/10.1126/sciadv.abg9910

Epidemiological studies avoiding calories in the 2 hours before bedtime (Courtney could not recall the exact article)

How to contact Courtney Peterson:

Email: [email protected]

Dr. Courtney Peterson (Associate Professor at the University of Alabama at Birmingham, USA) talks about the timing of food intake and how it matters for metabolic and cardiovascular health. Courtney explains the terminology around intermittent fasting & time-restricted eating, complemented by a historical perspective on the scientific literature about how researchers became more and more interested in the timing of food intake. She thereby covers many diet approaches from caloric restriction, breakfast-skipping, "eat breakfast like a king", 1 vs. 2 vs. 3 meals per day to intermittent fasting and time-restricted eating. We discuss the early animal studies that led to the huge increase in clinical human trials about time-restricted eating that we see nowadays. Lastly, we point out potential physiological mechanisms behind the metabolic benefits of time-restricted eating.

Main paper:

Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes (Sutton et al. 2018)

https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30253-5?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413118302535%3Fshowall%3Dtrue

Additional papers that Courtney and I refer to:

Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake (Anson et al. 2003)

https://www.pnas.org/doi/abs/10.1073/pnas.1035720100

Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet (Hatori et al. 2012)

https://www.sciencedirect.com/science/article/pii/S1550413112001891

Oren Froy's group in Israel:

Timed high-fat diet resets circadian metabolism and prevents obesity (Sherman et al. 2012)

https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fj.12-208868

Circadian alignment of early onset caloric restriction promotes longevity in male C57BL/6J mice (Acosta-Rodriguez et al. 2022)

https://www.science.org/doi/10.1126/science.abk0297

Rafael de Cabo's group:

Caloric restriction improves health and survival of rhesus monkeys (Mattison et al. 2017)

https://www.nature.com/articles/ncomms14063

Time-Restricted Eating to Prevent and Manage Chronic Metabolic Diseases (Chaix et al. 2019)

https://www.annualreviews.org/doi/10.1146/annurev-nutr-082018-124320

Mark Mattson's group:

A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults (Stote et al. 2007)

https://academic.oup.com/ajcn/article/85/4/981/4648934

Impact of reduced meal frequency without caloric restriction on glucose regulation in healthy, normal-weight middle-aged men and women (Carlson et al. 2007) https://www.sciencedirect.com/science/article/abs/pii/S0026049507002806

High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women (Jakubowicz et al. 2013)

https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460

Restore fertility in women struggling to ovulate by frontloading calories early in the day:

Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome (Jakubowicz et al. 2013)

https://portlandpress.com/clinsci/article-abstract/125/9/423/69160/Effects-of-caloric-intake-timing-on-insulin

Modulation of glucose regulation and insulin secretion by circadian rhythmicity and sleep. (Van Cauter et al. 1991)

https://www.jci.org/articles/view/115396

Diurnal Variation of Oral Glucose Tolerance: a Possible Pointer to the Evolution of Diabetes Mellitus (Jarret & Keen 1969)

https://doi.org/10.1136/bmj.2.5653.341

Human adipose tissue expresses intrinsic circadian rhythm in insulin sensitivity (Carrasco-Benso et al. 2016)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5001513/

Rodents show better sodium secretion earlier in the day (work in progress from David Pollock's lab)

Effect of skipping breakfast for 6 days on energy metabolism and diurnal rhythm of blood glucose in young healthy Japanese males (Ogata et al. 2019)

https://academic.oup.com/ajcn/article/110/1/41/5490310

Cardiometabolic effects of early v. delayed time-restricted eating plus energetic restriction in adults with overweight and obesity: an exploratory randomised clinical trial (Queiroz et al. 2022)

https://pubmed.ncbi.nlm.nih.gov/35614845/

In the second part with Dr. Samer Hattar (Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health, Bethesda, MD, USA), we discuss:

- the concept of extraocular phototransduction, meaning how the human body can sense and adjust to light beyond the eyes

- how the eyes change upon aging and how this may affect circadian rhythms

- how light at night possibly via impaired sleep can lead to higher appetite & cravings for unhealthy food

- why "Why should I change anything? I sleep well!" people should still reduce light at night to improve health

- seasonal changes in light and their potential influence on human physiology

Link to Samer’s episode on the Hubermanlab Podcast:

Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Huberman Lab #43

https://www.youtube.com/watch?v=oUu3f0ETMJQ

Papers that Samer and I refer to:

Extraocular Circadian Phototransduction in Humans (Campbell & Murphy 1998)

https://www.science.org/doi/10.1126/science.279.5349.396?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed

Absence of Circadian Phase Resetting in Response to Bright Light Behind the Knees (Wright & Czeisler 2002)

https://www.science.org/doi/full/10.1126/science.1071697

FAILURE OF EXTRAOCULAR LIGHT TO FACILITATE CIRCADIAN RHYTHM REENTRAINMENT IN HUMANS (Eastman et al. 2000)

https://www.tandfonline.com/doi/abs/10.1081/cbi-100102116?journalCode=icbi20

Regulation of Mammalian Circadian Behavior by Non-rod, Non-cone, Ocular Photoreceptors (Freedman et al. 1999)

https://www.science.org/doi/full/10.1126/science.284.5413.502

Neuropsin (OPN5)-mediated photoentrainment of local circadian oscillators in mammalian retina and cornea (Buhr et al. 2015)

https://www.pnas.org/doi/abs/10.1073/pnas.1516259112

Opsins have also been found in adipocytes of humans and mice:

Subcutaneous white adipocytes express a light sensitive signaling pathway mediated via a melanopsin/TRPC channel axis (Ondrusova et al. 2017)

https://pubmed.ncbi.nlm.nih.gov/29180820/

Adaptive Thermogenesis in Mice Is Enhanced by Opsin 3-Dependent Adipocyte Light Sensing (Nayak et al. 2020)

https://pubmed.ncbi.nlm.nih.gov/31968245/

Differential effects of light and feeding on circadian organization of peripheral clocks in a forebrain Bmal1 mutant (Izumo et al. 2014)

https://elifesciences.org/articles/04617

Retinal innervation tunes circuits that drive nonphotic entrainment to food (Fernandez et al. 2020)

https://www.nature.com/articles/s41586-020-2204-1

Metabolic consequences of sleep and sleep loss (van Cauter et al. 2008)

https://www.sciencedirect.com/science/article/pii/S1389945708700133

Relationship between Sleep and Hedonic Appetite in Shift Workers (Vidafar et al. 2020)

https://www.mdpi.com/2072-6643/12/9/2835

Increased Hunger, Food Cravings, Food Reward, and Portion Size Selection after Sleep Curtailment in Women Without Obesity (Yang et al. 2019)

https://www.mdpi.com/2072-6643/11/3/663

NIH researcher studying sleep deprivation: Kong Chen

https://www.niddk.nih.gov/about-niddk/staff-directory/biography/chen-kong

Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions (Casiraghi et al. 2021)

https://www.science.org/doi/full/10.1126/sciadv.abe0465

A Circannual Clock Drives Expression of Genes Central for Seasonal Reproduction (de Miera et al. 2014)

https://www.sciencedirect.com/science/article/pii/S0960982214005491

Light can activate the human prefrontal cortex:

Luxotonic signals in human prefrontal cortex as a possible substrate for effects of light on mood and cognition (Sabbah et al. 2022)

https://www.pnas.org/doi/10.1073/pnas.2118192119

Samer Hattar on Social Media:

Twitter: @SamerHattar

NIH-Homepage: https://www.nimh.nih.gov/research/research-conducted-at-nimh/principal-investigators/samer-hattar

Dr. Samer Hattar (Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health, Bethesda, MD, USA) talks about tools to exploit natural daylight and avoid artificial light after sunset to optimize health. In this first part, Samer shares practical recommendations on how to integrate daylight better into our everyday life. We discuss physiological mechanisms at play how light influences human physiology. We extensively cover the topic of blue-blocking glasses, which can be a good or a bad thing depending on time of day, and elaborate on differences between glasses. We further acknowledge many things that we don't know about how light influences us humans.

Link to Samer’s episode on the Hubermanlab Podcast:

Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Huberman Lab #43

https://www.youtube.com/watch?v=oUu3f0ETMJQ

Papers that Samer and I refer to:

Restricted feeding uncouples circadian oscillators in peripheral tissues from the central pacemaker in the suprachiasmatic nucleus (Damiola et al. 2000)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC317100/

External light activates hair follicle stem cells through eyes via an ipRGC–SCN–sympathetic neural pathway (Fan et al. 2018)

https://www.pnas.org/doi/abs/10.1073/pnas.1719548115

The effects of extended photoperiod and warmth on hair growth in ponies and horses at different times of year (O’Brien et al. 2020)

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0227115

The influence of bright and dim light on substrate metabolism, energy expenditure and thermoregulation in insulin-resistant individuals depends on time of day (Harmsen et al. 2022)

https://doi.org/10.1007/s00125-021-05643-9

Diurnal Blood Pressure Variations Are Associated with Changes in Distal–Proximal Skin Temperature Gradient (Kräuchi et al. 2012)

https://www.tandfonline.com/doi/full/10.3109/07420528.2012.719961

High Sensitivity of Human Melatonin, Alertness, Thermoregulation, and Heart Rate to Short Wavelength Light (Cajochen et al. 2005)

https://academic.oup.com/jcem/article/90/3/1311/2836588

Brain regions that receive light information, 53 brain regions are responsive in nocturnal mice:

Feature Detection by Retinal Ganglion Cells (Kerschensteiner 2022)

https://cpb-us-w2.wpmucdn.com/sites.wustl.edu/dist/d/1277/files/2022/04/KerschensteinerD-AnnuRevVisSci-2022.pdf

Entrainment of the Human Circadian Clock to the Natural Light-Dark Cycle (Wright et al. 2013)

https://www.sciencedirect.com/science/article/pii/S0960982213007641?via%3Dihub

Depressed Patients Hospitalized in Southeast-Facing Rooms Are Discharged Earlier than Patients in Northwest-Facing Rooms (Gbyl et al. 2016)

https://www.karger.com/Article/FullText/477249

Divergent outer retinal circuits drive image and non-image visual behaviors (Beier et al. 2022)

https://www.sciencedirect.com/science/article/pii/S2211124722007926

Red light can change the state of the melanopsin photo pigment:

Melanopsin Tristability for Sustained and Broadband Phototransduction (Emanuel & Do 2015) https://www.sciencedirect.com/science/article/pii/S0896627315001002

Samer Hattar on Social Media:

Twitter: @SamerHattar

NIH-Homepage: https://www.nimh.nih.gov/research/research-conducted-at-nimh/principal-investigators/samer-hattar

Your host Frieder introduces the topic of light and its influence on human physiology. Properties of light, such as the visible wavelength spectrum of light as well as ultra-violett (UV) and infrared light, are described. Differences between natural daylight and electric artificial light are pointed out. Time-of-day dependency of the influence of light on physiology is highlighted with a special focus on the secretion of the "darkness hormone" melatonin. Practical recommendations on how 24h light exposure can support wakefulness, sleep and overall health are mentioned and will be further discussed in the upcoming episodes with future guests. Frieder also presents his recent study on how an indoor 24h light scheme mimicking the natural light/dark cycle more closely influences metabolic health and thermoregulation in older volunteers with pre-diabetes.

Main paper that I discuss:

The influence of bright and dim light on substrate metabolism, energy expenditure and thermoregulation in insulin-resistant individuals depends on time of day

https://doi.org/10.1007/s00125-021-05643-9

Other papers and resources that I refer to :

The MyLux app for smartphones is to my surprise not available anymore when I checked the appstore, but my explanations on its use and limitations would apply to any other lux-measuring app as they all measure lux via the smartphone-integrated camera.

Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Huberman Lab #43

https://www.youtube.com/watch?v=oUu3f0ETMJQ&ab_channel=AndrewHuberman

High sensitivity and interindividual variability in the response of the human circadian system to evening light

https://www.pnas.org/doi/full/10.1073/pnas.1901824116

The effects of prior light history on the suppression of melatonin by light in humans

https://onlinelibrary.wiley.com/doi/epdf/10.1034/j.1600-079X.2002.01885.x

Acute Effects of Morning Light on Plasma Glucose and Triglycerides in Healthy Men and Men with Type 2 Diabetes

https://doi.org/10.1177/0748730417693480

Melatonin Effects on Glucose Metabolism: Time To Unlock the Controversy

https://doi.org/10.1016/j.tem.2019.11.011

Functional link between distal vasodilation and sleep-onset latency?

https://doi.org/10.1152/ajpregu.2000.278.3.R741

Diurnal Blood Pressure Variations Are Associated with Changes in Distal–Proximal Skin Temperature Gradient

https://doi.org/10.3109/07420528.2012.719961

Effects of dim or bright-light exposure during the daytime on human gastrointestinal activity.

https://doi.org/10.1081/CBI-120017688

Increase in parasympathetic nerve activity during the nighttime following bright light exposure during the daytime.

https://doi.org/10.1076/brhm.34.3.233.18809

Salivary secretion under the influence of bright/dim light exposure in the morning

https://doi.org/10.1076/brhm.33.2.129.1316

M.Sc. Saar Ezagouri (Gad Asher's Lab, Weizmann Institute of Science, Rehovot, Israel) talks about his study on daily variance in exercise capacity, in which he showed that mice as well as humans have a higher capacity to perform moderate intensity endurance exercise in their respective late activity phase of the day, corresponding to evening hours in humans. We discuss the role of the molecular clock, liver glycogen, and other mechanisms underlying this daily variation. We also address potential practical implications of theses findings in everyday life and whether the general population should worry about when to perform workouts for general health purposes.

Main paper that we discuss:

Physiological and Molecular Dissection of Daily Variance in Exercise Capacity

https://doi.org/10.1016/j.cmet.2019.03.012

Other papers that we refer to in our discussion:

Afternoon exercise is more efficacious than morning exercise at improving blood glucose levels in individuals with type 2 diabetes: a randomised crossover trial (Savikj et al. 2019)

https://link.springer.com/article/10.1007/s00125-018-4767-z

A circadian gene expression atlas in mammals: Implications for biology and medicine (Zhang et al. 2014)

https://doi.org/10.1073/pnas.1408886111

CRY1/2 Selectively Repress PPARδ and Limit Exercise Capacity (Jordan et al. 2017)

https://doi.org/10.1016/j.cmet.2017.06.002

Clock proteins and training modify exercise capacity in a daytime-dependent manner (Adamovich et al. 2021)

https://doi.org/10.1073/pnas.2101115118

PER2 controls lipid metabolism by direct regulation of PPARγ (Grimaldi et al. 2010)

https://doi.org/10.1016/j.cmet.2010.10.005

The Circadian Protein Period2 Suppresses mTORC1 Activity via Recruiting Tsc1 to mTORC1 Complex (Wu et al. 2019)

https://doi.org/10.1016/j.cmet.2018.11.006

AMPK Activation via Modulation of De Novo Purine Biosynthesis with an Inhibitor of ATIC Homodimerization (Asby et al. 2015)

https://doi.org/10.1016/j.chembiol.2015.06.008

Blood factors transfer beneficial effects of exercise on neurogenesis and cognition to the aged brain (Horowitz et al. 2020)

https://doi.org/10.1126/science.aaw2622

Transcriptomic, proteomic and phosphoproteomic underpinnings of daily exercise performance and zeitgeber activity of training in mouse muscle (Maier et al. 2022)

https://doi.org/10.1113/JP281535

Atlas of exercise metabolism reveals time-dependent signatures of metabolic homeostasis (Kräuchi et al. 1999)

https://doi.org/10.1016/j.cmet.2021.12.016

Saar's and Gad Asher's review on circadian control in mitochondria:

Circadian control of mitochondrial dynamics and functions (Ezagouri & Asher 2018)

https://doi.org/10.1016/j.cophys.2018.05.008

References to the marathon mice (Ronald Evans):

https://www.hhmi.org/news/researchers-identify-drugs-enhance-exercise-endurance

https://www.cell.com/fulltext/S0092-8674(08)00838-6

Saar Ezagourio on Social Media:

Twitter: @SaarEzagouri_RD

Email: [email protected]

Dr. Nicholas Saner (Baker Heart and Diabetes Institute, Melbourne, Australia) talks about his study on how exercise can reduce the negative metabolic impact of sleep restriction. We discuss the overall role of mitochondria in skeletal muscle for metabolic health and zoom into his findings on mitochondrial respiration and sarcoplasmic protein synthesis after sleep restriction in combination with exercise. We elaborate on potential practical implications for shift workers and the general population suffering from sleep restriction.

Main paper that we discuss:

Exercise mitigates sleep-loss-induced changes in glucose tolerance, mitochondrial function, sarcoplasmic protein synthesis, and diurnal rhythms

https://www.sciencedirect.com/science/article/pii/S2212877820301848#!

Other papers that we refer to in our discussion:

Impaired in vivo mitochondrial function but similar intramyocellular lipid content in patients with type 2 diabetes mellitus and BMI-matched control subjects (Schrauwen-Hinderling et al. 2007)

https://link.springer.com/article/10.1007/s00125-006-0475-1

Restoration of Muscle Mitochondrial Function and Metabolic Flexibility in Type 2 Diabetes by Exercise Training Is Paralleled by Increased Myocellular Fat Storage and Improved Insulin Sensitivity (Meex et al. 2010)

https://diabetesjournals.org/diabetes/article/59/3/572/13809/Restoration-of-Muscle-Mitochondrial-Function-and

Demonstration of a day-night rhythm in human skeletal muscle oxidative capacity (van Moorsel et al. 2016)

https://www.sciencedirect.com/science/article/pii/S2212877816300758?via%3Dihub

Day-night rhythm of skeletal muscle metabolism is disturbed in older, metabolically compromised individuals (Wefers et al. 2020) https://www.sciencedirect.com/science/article/pii/S2212877820301241?via%3Dihub

Impact of sleep debt on metabolic and endocrine function (Spiegel et al. 1999) https://www.sciencedirect.com/science/article/pii/S0140673699013768?casa_token=z2nO4CK4FcIAAAAA:EJmoSOZyEzwZSgiFhrHxBfli28M_qik3EDqa23wP5WWy0w32lq3Svua-BoB9IuUnMeqAI5nx_Uw

Effects of sleep deprivation on the activity of selected metabolic enzymes in skeletal muscle ( Vondra et al. 1981)

https://link.springer.com/article/10.1007/BF00422481

Even with recovery sleep, insulin sensitivity is still impaired:

Ad libitum Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery Sleep (Depner et al. 2019)

https://www.sciencedirect.com/science/article/pii/S0960982219300983

Afternoon exercise is more efficacious than morning exercise at improving blood glucose levels in individuals with type 2 diabetes: a randomised crossover trial (Savikj et al. 2019)

https://link.springer.com/article/10.1007/s00125-018-4767-z

Distal skin temperature changes in response to light exposure:

High sensitivity of human melatonin, alertness, thermoregulation, and heart rate to short wavelength light (Cajochen et al. 2015)

https://academic.oup.com/jcem/article/90/3/1311/2836588

Frieder’s recent paper on light exposure and diurnal rhythms in skin temperature:

The influence of bright and dim light on substrate metabolism, energy expenditure and thermoregulation in insulin-resistant individuals depends on time of day (Harmsen et al. 2022)

https://link.springer.com/article/10.1007/s00125-021-05643-9

Diurnal Blood Pressure Variations Are Associated with Changes in Distal–Proximal Skin Temperature Gradient (Kräuchi et al. 2012)

https://www.tandfonline.com/doi/full/10.3109/07420528.2012.719961

Warm feet promote the onset of sleep (Kräuchi et al. 1999)

https://www.nature.com/articles/43366

Nick's Review with Brad Schoenfield:

The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis (Grgic et al. 2019)

https://www.tandfonline.com/doi/full/10.1080/07420528.2019.1567524?casa_token=Nceg32sjid4AAAAA%3AkS5mCHz_i1d4-0Ihk2OnGw1dw5A7M1oQiYZvYR20wQTU7uy6O6subnF0ScBOEOpW_g8r5UznGEvyuA

Nick Saner on Social Media:

Twitter: @NickSaner

Email: [email protected]

Dr. Jonathan Cedernaes (Northwestern University and Uppsala University) talks about the acute effects of sleep loss on skeletal muscle, adipose tissue and glucose metabolism. Sleep loss is associated with weight gain and loss of muscle mass in humans and insufficient sleep is considered a risk factor to develop obesity and metabolic diseases. We discuss Dr. Cedernaes' recent findings on the molecular changes in muscle and adipose tissue possibly underlying the negative metabolic impact of sleep loss.

Main paper that we discuss:

Acute sleep loss results in tissue-specific alterations in genome-wide DNA methylation state and metabolic fuel utilization in humans

https://www.science.org/doi/10.1126/sciadv.aar8590

Other papers that Jonathan refers to:

Research from Jonathan's grandfather Lennart Wetterberg

https://link.springer.com/chapter/10.1007/978-3-7091-4427-5_22

https://www.sciencedirect.com/science/article/abs/pii/0306453079900052

https://www.sciencedirect.com/science/article/abs/pii/S0079612308629623

https://pubmed.ncbi.nlm.nih.gov/?term=wetterberg+melatonin&filter=years.1970-1980&sort=date&size=100

Effects of Sleep Fragmentation on Glucose Metabolism in Normal Subjects

https://www.sciencedirect.com/science/article/pii/S0012369210600207?casa_token=q3z3AAL0Gc8AAAAA:xabjyqwSYjXm6J6eD2ba0hbVFwnfqGawDtfnzny1cxjhqDcA3jTethQcMRU8Rj7K15iNCv8s

Endogenous circadian system and circadian misalignment impact glucose tolerance via separate mechanisms in humans (Scheer's group, Morris et al. 2015)

https://www.pnas.org/content/112/17/E2225.short

Modulation of glucose regulation and insulin secretion by circadian rhythmicity and sleep (van Cauter et al. 1991)

https://www.jci.org/articles/view/115396

Sleep disturbances compared to traditional risk factors for diabetes development: Systematic review and meta-analysis (Anothaisintawee et al. 2016)

https://www.sciencedirect.com/science/article/pii/S108707921500146X?casa_token=qZDfPyRRA0AAAAAA:6Bxx4awODsQ885WNcRw3HK5Q8PevE_MbWtaRfTb9PPd-0M3T7AFH0RUMBVaxg600HKlphdOC

Acute exercise remodels promoter methylation in human skeletal muscle (Barres et al. 2012)

https://pubmed.ncbi.nlm.nih.gov/22405075/

Insufficient sleep undermines dietary efforts to reduce adiposity (Nedeltcheva et al. 2010)

https://pubmed.ncbi.nlm.nih.gov/20921542/

Correlation Patterns Between DNA Methylation and Gene Expression in The Cancer Genome Atlas (Spainhour et al. 2019)

https://journals.sagepub.com/doi/full/10.1177/1176935119828776

Effects of Posture on Gastric Emptying, Transpyloric Flow, and Hunger After a Glucose Drink in Healthy Humans (Jones et al. 2006)

https://link.springer.com/article/10.1007/s10620-005-9010-3

Right recumbent position on gastric emptying of water evidenced by 13C breath testing (Sanaka et al. 2013)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3554820/

Resetting of Circadian Time in Peripheral Tissues by Glucocorticoid Signaling (Balsalobre et al. 2000)

https://www.science.org/doi/full/10.1126/science.289.5488.2344

Circadian Clock NAD+ Cycle Drives Mitochondrial Oxidative Metabolism in Mice (Peek et al. 2013)

https://www.science.org/doi/full/10.1126/science.1243417

Exercise mitigates sleep-loss-induced changes in glucose tolerance, mitochondrial function, sarcoplasmic protein synthesis, and diurnal rhythms (Saner et al. 2020)

https://www.sciencedirect.com/science/article/pii/S2212877820301848

Paradoxical sleep deprivation induces muscle atrophy (Dattilo et al. 2011)

https://onlinelibrary.wiley.com/doi/full/10.1002/mus.22322?casa_token=adEkbMYydf8AAAAA%3APgqChN4d-wpcDWvYUmzbGmNGC1hx6XfYk0OxTVzpJ_pf06x9I7pXxwBuKWoS-f43GLbtXKUTl8QRnTK7dw

Leucine supplementation is anti-atrophic during paradoxical sleep deprivation in rats (Souza et al. 2016)

https://link.springer.com/article/10.1007/s00726-015-2142-7

Circadian clock-dependent and -independent rhythmic proteomes implement distinct diurnal functions in mouse liver (Mauvoisin et al. 2014)

https://www.pnas.org/content/111/1/167.short

Effects of Sleep Fragmentation on Glucose Metabolism in Normal Subjects (Stamatakis et al. 2010) https://www.sciencedirect.com/science/article/abs/pii/S0012369210600207

Impact of Untreated Obstructive Sleep Apnea on Glucose Control in Type 2 Diabetes (Aronsohn et al. 2009)

https://www.atsjournals.org/doi/full/10.1164/rccm.200909-1423OC

Sleep Apnea and Glucose Metabolism: A Long-term Follow-up in a Community-Based Sample (Lindberg et al. 2012)

https://www.sciencedirect.com/science/article/abs/pii/S0012369212605625

Jonathan Cedernaes on Social Media:

Twitter: @JCedernaes, @SRBR_Outreach

Homepage: drcedernaes.com

at Uppsala University (Sweden): https://katalog.uu.se/profile/?id=N7-789

at Northwestern University (USA): https://northwestern.academia.edu/JonathanCedernaes

Prof. Karyn Esser from the University of Florida introduces the circadian clock present in skeletal muscle. We discuss how muscle clocks... work when comparing mice that are active at night to humans that are active during the day; influence metabolism and exercise performance; can be altered by environmental factors such as light, temperature, food intake and muscle contractions at different times of the day; are possibly involved in the development of type 2 diabetes and are affected by alcohol intake.

Main papers that we discuss:

1. Ticking for Metabolic Health: The Skeletal-Muscle Clocks https://onlinelibrary.wiley.com/doi/10.1002/oby.22826

2. Time-of-day dependent effects of contractile activity on the phase of the skeletal muscle clock

https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP279779

3. Binge alcohol disrupts skeletal muscle core molecular clock independent of glucocorticoids

https://journals.physiology.org/doi/full/10.1152/ajpendo.00187.2021

Other papers that Karyn refers to:

Muscle insulin sensitivity and glucose metabolism are controlled by the intrinsic muscle clock https://pubmed.ncbi.nlm.nih.gov/24567902/

How jet lag impairs Major League Baseball performance https://www.pnas.org/content/114/6/1407.long

Diurnal Differences in Human Muscle Isometric Force In Vivo Are Associated with Differential Phosphorylation of Sarcomeric M-Band Proteins https://www.mdpi.com/2227-7382/8/3/22

Karyn Esser on Social Media:

Twitter: @kaesser