Andrew Huberman· PhD
The other way to shift your clock is to exercise and eat on the local schedule where you arrive. Our body’s clock entrains to light cycles first, but exercise and feeding also entrain the clock.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
The other way to shift your clock is to exercise and eat on the local schedule where you arrive. Our body’s clock entrains to light cycles first, but exercise and feeding also entrain the clock.
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Regular exercise can help shift your circadian clock, making it easier to adjust to new time zones. This can be particularly beneficial for combating jet lag.
That means your temperature minimum is going to shift out as much as three hours, which can make it such that you can travel all the way to Europe and in as long as you've prepared for a day or so by doing what I described back home and then doing it when you arrive, you can potentially accomplish the entire shift within anywhere from 24 to 36 hours.
And this is a powerful mechanism by which you can shift your clock anywhere from one to three hours per day, which is remarkable.
So, in order to make that a visual and because a lot of people are listening to this, not looking at it on video, we will put a zero cost downloadable figure of this on the HubermanLab.com website related to this episode. But I think I can summarize it in language as well.
So I used food and exercise to adjust myself because my light viewing activity was just completely out of whack.
You can probably shift your clock by anywhere from two to eight hours, and that's true for lag as well. Light is going to be the best way, but if you really want to shift, you're going to have to stack the big three or four.
And this is a powerful mechanism by which you can shift your clock anywhere from one to three hours per day, which is remarkable.
The circadian literature would say that it takes about an hour per day to adjust. Obviously faster going west, a little slower going east.
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