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so now we'll move into talking a bit
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about hormones and as I mentioned
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hormones are oscillating over the course
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of a day in ways to help us maintain our
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function and optimize our function
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during either the early part of the day
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or the later part of the day and there
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are a few examples of this one primary
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example is cortisol you may have heard
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of cortisol before this is associated
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with being the stress hormone which we
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associate with being a bad thing
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typically but actually uh cortisol is a
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hormone that helps us feel more awake
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and alert and it's the case in the
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scientific research that individuals who
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have higher levels of morning cortisol
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perform about 20% better on memory and
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attention tasks so this hormone is
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helping individuals retain memory and
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feel alert another example of a hormone
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that changes over the course of the day
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is melatonin i'd mentioned this in
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previous slides but melatonin helps our
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body to prepare for sleep and part of
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the way it does this is by reducing our
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body temperature which prepares us for
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deeper phases of sleep such as phase
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three and phase 4 sleep and speaking of
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phase three and phase four sleep this
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moves us to growth hormone and growth
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hormone is a hormone that is associated
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with repair of our body's tissues such
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as our muscle and it's a recovery
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hormone that can help us recover from
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exercise or our daily activities and it
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is elevated actually during phase three
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and phase four sleep so this is another
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reason why it's important to maintain a
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steady biological rhythm so we can reach
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these deeper stages of sleep which can
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help us recover from our daily
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activities continuing forward here with
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just a few more hormones our next
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hormone that we'll talk about is insulin
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so insulin is typically associated with
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diabetes however it is a helpful hormone
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for our general energy metabolism what
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insulin does is is it takes sugar from
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our bloodstream and deposits it into our
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cells to be used for energy and insulin
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is at its most elevated earlier upon
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waking and so if we're consuming foods
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such as breads or cereals those foods
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are more digested and then placed into
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our cells more readily by insulin
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earlier upon waking
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the next hormone here that we'll talk
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about is testosterone so like insulin
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testosterone is elevated in the earlier
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part of our day and it is responsible in
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both males and in females for greater
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levels of energy improvements in libido
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and greater muscle strength so we can
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capitalize upon these benefits earlier
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upon waking through
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testosterone and our last hormone here
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is thyroid hormone so thyroid hormone is
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responsible for cellular energy
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metabolism and energy generally in the
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cells in our body and thyroid hormone is
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increased later after waking so as we
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approach sleep thyroid hormone is our
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general means of energy production so as
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a general takeaway here after talking
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about all these hormones the circadian
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rhythms generally help us manage these
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hormones in a tightly regulated process
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so that we can function more as we move
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throughout our