In this week’s episode of Satori Sounds, we dive into the science, and everyday reality, of circadian rhythms, the body’s internal clock that influences sleep, energy, digestion, hormones, mood, and more. Between running jokes about silica gel and their questionable pre-human origins, the two break down how light exposure, caffeine timing, habits, stress, and environment all act as cues (“zeitgebers”) that shape our physiological rhythms. They explore sleep quality, jet lag fixes, why behavioural changes feel awful at first, how habits reshape biology, and why tuning into natural peaks and troughs can transform wellbeing. A blend of practical neuroscience, real-life anecdotes, and comedic chaos—this episode helps listeners understand their inner clock and how to work with it, not against it. Clip Timestamps00:00 – 02:30 What circadian rhythms actually are, how the hypothalamus and SCN function, and the first silica gel derailment.02:30 – 04:40 How light exposure influences hormones like cortisol and melatonin; discovering the importance of morning sunlight.04:40 – 06:15 Caffeine timing, adenosine receptors, mid-morning crashes, and the behavioural approach to regulating rhythms.06:15 – 08:00 Individual differences, shift work, jet lag, and how rhythms adapt to long-term behaviours.08:00 – 10:00 Sleep quality, sleep debt vs. sleep credit, and the neuroscience behind energy levels and low mood.10:00 – 12:30 Habits, associations, and how your environment “teaches” your body when to sleep, eat, and feel alert.12:30 – 15:00 The limits of circadian hacks—health conditions, stress, environmental noise, and real-world constraints.15:00 – 17:30 Energy peaks and troughs, boredom vs. hunger, and learning to read your own internal rhythm.17:30 – 20:00 Over-attending, anxiety about sleep routines, and balancing physiology with cognitive patterns.20:00 – 23:00 Realistic habits, environmental factors, and why perfectionism isn’t the goal.23:00 – 26:00 Behaviour change sucks—and why that’s normal. Adapting your clock, shifting schedules, and internal resistance.26:00 – End Final reflections, wellbeing ratings, cooling the brain for better sleep, and the last round of jokes.KeywordsCircadian rhythmsSleep qualityMorning sunlightMelatoninCortisolAdenosineCaffeine timingZeitgebers (time cues)Jet lagEnergy levelsNeuroscienceHabitsBehaviour changeSleep hygieneStress & moodInternal clockWellbeingLight exposureSleep debtEnvironmental factorsSocials - @satori_snds

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