Can the time change & shifting into spring impact your gut health?

First - if you missed last week's podcast episode on why the perfect diet isn't working - all about Gut Health with Steve Wright - Click here to watch it!​

The time change, especially during Daylight Saving Time (DST), can significantly impact gut health because of its effects on circadian rhythms, digestion, and the microbiome. (Click on each hyperlinked section to see the science behind each statement)

1. Disrupts Circadian Rhythms & Gut Microbiome

• Your gut bacteria follow a circadian rhythm, just like you do. When the time shifts suddenly, it throws off the balance of beneficial gut microbes, leading to bloating, sluggish digestion, and cravings.

• Studies show that gut bacteria populations fluctuate based on light exposure and meal timing, so even a one-hour change can cause a temporary microbial imbalance.

2. Alters Digestive Enzyme Production

• Your body anticipates meals based on its internal clock. If you suddenly shift your eating schedule, enzyme production may be out of sync, leading to poor digestion, acid reflux, or bloating.

3. Increases Cortisol & Stress Response

• Lack of sleep and sudden schedule changes cause cortisol spikes, which can lead to leaky gut, inflammation, and sugar cravings.

• Higher cortisol levels can also slow gastric emptying, making you feel sluggish and heavy after meals.

4. Impacts Hormones That Regulate Hunger & Metabolism

• Leptin (satiety hormone) and ghrelin (hunger hormone) are tied to your biological clock.​

• A disrupted schedule can lead to increased hunger, more cravings, and overeating, especially at night (even in healthy weight individuals)

5. Weakens Digestive Immunity

• Your gut plays a huge role in your immune system, and circadian disruption can lower gut immunity, making you more susceptible to seasonal allergies, colds, or infections.

How to Support Gut Health During Time Changes & Spring

✔ Morning Sunlight – Get outside ASAP after waking to reset your circadian clock.

✔ Maintain Consistent Meal Times – Eat between Sunrise & UVA rise (use MyCircadianApp to find out when this happens for you)

✔ Increase Bitter Foods – Dandelion greens, arugula, and lemon water help stimulate digestion (grab the spring starter kit for 16 spring recipes & a spring food list)​

✔ Support Gut Microbiome – Eat fermented foods like sauerkraut, kimchi, or kefir to replenish healthy bacteria (click here and use code SARAHK for my favorite ferments)​

✔ Hydrate with Lemon & Lime Water – Helps digestion and keeps stress hormones balanced.

✔ Get Good Sleep – Aim for early evening light exposure and avoid screens before bed. Use blue blockers after sunset & keep Lux below 10 the 3 hours leading up to bed - and your sleeping environment below a 1. (use MyCircadianApp to measure lux)​

✔ Try a Short Fast – A 16-18 hour overnight fast (from afternoon to breakfast) can help reset gut microbiome rhythms.