Understanding your circadian rhythm

What Is Your Circadian Rhythm?

Your circadian rhythm is an internal process that regulates the sleep-wake cycle, hormone release, digestion, and metabolism. This clock is influenced by external factors such as light exposure, meal timing, and physical activity.

When properly aligned, it helps you feel energised, burn fat more efficiently, and maintain overall health. However, disruptions—such as poor sleep, irregular eating patterns, and high stress—can throw this system off balance, leading to weight gain, sluggish metabolism, and increased inflammation.

Your Natural Circadian Rhythm: A 24-Hour Cycle

Your circadian rhythm follows a predictable 24-hour cycle, regulating energy levels, metabolism, and hormone production. Here’s how it naturally functions:

• Morning
  • Cortisol peaks – This stress hormone helps you wake up, feel alert, and mobilise energy.
  • Insulin sensitivity is highest – Your body efficiently processes carbohydrates and nutrients.
  • Testosterone rises – Supports muscle recovery, motivation, and energy levels.
• Midday
  • Metabolism is at its highest – Your body burns energy efficiently.
  • Reaction time and focus peak – Due to balanced cortisol and neurotransmitter activity.
• Afternoon
  • Cortisol gradually declines – Energy levels may dip slightly.
  • Body temperature remains high – Supporting muscle function and fat oxidation.
• Evening
  • Melatonin starts rising – This sleep hormone signals the body to wind down.
  • Cortisol continues to drop – Promoting relaxation and recovery.
  • Insulin sensitivity decreases – Your body becomes less efficient at processing carbohydrates.
• Night
  • Melatonin peaks – Deep sleep is prioritised for recovery and hormone regulation.
  • Growth hormone surges – Essential for muscle repair and fat metabolism.
  • Cortisol is at its lowest – Allowing deep rest and recovery.

Circadian Rhythm and Hormones in Women 40+

Menopause significantly impacts circadian rhythms, leading to various physiological and psychological changes.

As we age, our hormones naturally shift, impacting how our bodies respond to light, food, and stress. 

Key hormones affected by circadian rhythms include:

• Melatonin: Helps regulate sleep; levels decline with age, making it harder to fall and stay asleep.
• Cortisol: The stress hormone that follows a daily pattern, peaking in the morning and tapering at night. Chronic stress can disrupt this rhythm, leading to weight gain and fatigue.
• Insulin: Regulates blood sugar; poor circadian alignment can lead to insulin resistance, making fat loss more difficult.

How Circadian Rhythm Affects Fat Loss and Metabolism

When your circadian rhythm is out of sync with your natural cycle, your metabolism can slow down, making fat loss more challenging.

• Meal Timing Matters: Research suggests that eating earlier in the day aligns better with metabolic function. Late-night eating can lead to higher blood sugar levels and fat storage.
• Poor Sleep Increases Cravings: A disrupted circadian rhythm reduces leptin (the hormone that signals fullness) and increases ghrelin (the hunger hormone), leading to more cravings and overeating.

Practical Tips to Optimise Your Circadian Rhythm

You can support your body’s natural rhythms with a few simple adjustments:

1. Prioritise Morning Light Exposure: Natural sunlight in the morning helps regulate melatonin and cortisol, keeping energy levels stable.
2. Establish a Consistent Sleep Routine: Aim for 7-9 hours of sleep by going to bed and waking up at the same time every day.
3. Time Your Meals Wisely: Focus on eating within a 10-12 hour window, with your largest meal earlier in the day.
4. Limit Blue Light at Night: Reduce screen time before bed, as blue light suppresses melatonin production.
5. Sync Exercise with Energy Levels: Strength training or higher-intensity workouts are best earlier in the day, while gentle movement (like yoga or walking) is beneficial in the evening.
6. Manage Stress: Chronic stress can throw off your circadian rhythm, so incorporate mindfulness, deep breathing, yoga or relaxation techniques into your routine.

Take Control of Your Metabolism and Fat Loss

If you’re struggling with stubborn fat, low energy, and feeling out of sync, your circadian rhythm and hormones could be the missing piece.

My 4-Week Challenge is designed specifically for women 40+ to help you optimise your metabolism, improve energy, and lose fat in a way that works with your body—not against it.

✅ A science-backed plan tailored for women 40+
✅ Strategies to balance hormones and boost fat loss
✅ Community support and expert coaching