As we step into autumn and the light begins to shift, consider this a gentle lead-in to winter not far away. Winter doesn’t just change the weather; it changes your biology, as shorter days, dim indoor light, and bright screens at night quietly rewrite when you feel sleepy, when you wake, and how your sleep unfolds. If your nights start to feel different as winter approaches, there’s a circadian reason. Table of Contents: How Winter Light Rewrites the Night What winter really

Choose one change this week: set a consistent bedtime and keep your phone outside the bedroom. Take 30–60 minutes to prepare for sleep with no screens, and notice how lighter mornings can feel, with easier digestion and more energy. Simple nighttime routines often outperform major daytime changes. Table of Contents: Why sleep belongs in your IBS plan What the evidence shows Practical steps to start today Track sleep and IBS together for one to two weeks Screen for insomnia or

If you’re looking to feed your defences deliciously, pairing vitamin C rich foods with zinc packed staples is a smart, tasty strategy. Vitamin C supports barriers and enzymes, helps recycle vitamin E, boosts iron uptake, and at good intakes can take the edge off colds, while zinc backs up innate and adaptive responses and may trim the risk and length of mild viral sniffles. Table of Contents: Quick science bites Your immune-smart shopping list 7 fast “Vitamin C → Zinc” recipe

Your organs keep time and your gut microbes may be the metronome. Short-chain fatty acids from microbial fermentation act like tiny time signals, nudging peripheral clocks to sync with what and when you eat. If you’ve ever felt “off” after a late meal or a time-zone hop, your gut’s timing might be the reason. Table of Contents: SCFAs as time signals: what the evidence says Gut clock sets the beat Microbes set the liver’s fuel clock Stress, tryptophan and timing Timed SCFAs re

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We often talk about circadian disruption in broad strokes: jet lag, shift work, or chronic sleep loss. But what if not all circadian...

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Sleep is more than a nightly routine; it is a vital biological process that affects nearly every system in the body. As science advances,...