Reset Your Internal Clock: How Light, Food, and Hormones Can Beat Metabolic Disruption

Lena Voss in Health & Wellness August 2025 • 4 min read.

"Discover the surprising ways light exposure, meal timing, and key hormones like melatonin and corticosterone impact your metabolism and overall health."

Our bodies operate on intricate 24-hour cycles known as circadian rhythms. These rhythms, controlled by the brain's suprachiasmatic nucleus (SCN), influence everything from sleep and wakefulness to hormone release and metabolic processes. When these rhythms are disrupted, it can lead to a host of health problems, including metabolic disorders like hepatic steatosis (fatty liver), obesity, and type-2 diabetes.

Modern life often throws our natural rhythms out of sync. Shift work, late-night screen time, and irregular meal schedules can all contribute to circadian disruption. This disruption creates an inconsistency between internal signals, such as hormone release, and external cues, like food intake. Corticosterone prepares the body for activity by inducing catabolic reactions of energy stores, while melatonin influences energy balance and insulin sensitivity. The balance of these hormones is crucial.

But there's hope! Emerging research highlights the power of synchronizing light exposure, food intake, and hormone levels to restore metabolic harmony. By understanding how these factors interact, we can take proactive steps to reset our internal clocks and optimize our health.

The Constant Light Problem: How It Messes With Your Metabolism

Clock face made of food with sun and darkness representing circadian rhythm.

Constant light exposure, a common feature of modern indoor living, can wreak havoc on our circadian rhythms. Studies show that continuous light can disrupt the normal release of key hormones like corticosterone and melatonin, leading to metabolic dysfunction. This disruption extends beyond hormones, also affecting locomotor activity and food intake patterns. Rats exposed to constant light develop hepatic steatosis, highlighting the significant impact of light on liver health.

One of the primary issues with constant light is the breakdown of communication between the brain's SCN and peripheral organs like the liver. The SCN relies on light and darkness cues to maintain its rhythm, which then dictates hormone release and other physiological processes. Without these clear signals, the body's internal clock becomes desynchronized, leading to a cascade of metabolic problems.

Hormone Imbalance: Constant light suppresses melatonin production and disrupts the normal daily rhythm of corticosterone.
Metabolic Disarray: This hormonal imbalance contributes to increased liver fat, elevated blood sugar, and insulin resistance.
Increased Fat Storage: Disrupted rhythms can lead to increased fat accumulation, particularly in the liver and around abdominal organs.

The liver is particularly vulnerable to circadian disruption. It relies on the SCN to regulate the timing of key metabolic processes, such as glucose production and fat storage. When the SCN is out of sync, the liver's ability to function efficiently is compromised. This can lead to a buildup of fat in the liver, a condition known as hepatic steatosis, which is a precursor to more serious liver diseases.

Practical Steps to Reclaim Your Rhythm

While the science of circadian rhythms can seem complex, the steps you can take to support your internal clock are surprisingly straightforward. By prioritizing regular sleep, strategic light exposure, mindful meal timing, and potentially hormone support, you can pave the way for improved metabolic health and overall well-being. If you’re struggling with persistent sleep or metabolic issues, consult with a healthcare professional to explore personalized strategies.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.1530/joe-17-0370, Alternate LINK

Title: Food In Synchrony With Melatonin And Corticosterone Relieves Constant Light Disturbed Metabolism

Subject: Endocrinology

Journal: Journal of Endocrinology

Publisher: Bioscientifica

Authors: Adrián Báez-Ruiz, Natalí N Guerrero-Vargas, Fernando Cázarez-Márquez, Elizabeth Sabath, María Del Carmen Basualdo, Roberto Salgado-Delgado, Carolina Escobar, Ruud M Buijs

Published: 2017-12-01

Everything You Need To Know

What are circadian rhythms and why are they important?

Circadian rhythms are the internal 24-hour cycles that govern various bodily functions, including sleep-wake patterns, hormone release, and metabolic processes. They are controlled by the suprachiasmatic nucleus (SCN) in the brain. These rhythms are important because they ensure that physiological processes occur at the right time of day, optimizing our health and well-being. Disruption of these rhythms can lead to metabolic disorders, impacting energy balance and overall health.

What is the suprachiasmatic nucleus (SCN) and what role does it play in the body?

The suprachiasmatic nucleus (SCN) is the brain's central clock, responsible for coordinating circadian rhythms throughout the body. It receives light and darkness cues to maintain its rhythm and then dictates hormone release and other physiological processes. The SCN communicates with peripheral organs, like the liver, to regulate metabolic processes. If the SCN is desynchronized due to factors like constant light exposure, it can lead to hormone imbalances and metabolic problems such as hepatic steatosis.

How does constant light exposure impact our metabolism?

Constant light exposure, especially from indoor environments, can disrupt circadian rhythms by interfering with the normal release of key hormones like melatonin and corticosterone. This disruption affects the communication between the brain's SCN and peripheral organs such as the liver. The implications include hormone imbalance, metabolic disarray, increased fat storage and ultimately conditions like hepatic steatosis (fatty liver).

What are melatonin and corticosterone and why is the balance between them important?

Melatonin is a hormone that influences energy balance and insulin sensitivity. Corticosterone prepares the body for activity by inducing catabolic reactions of energy stores. The balance between melatonin and corticosterone is important for maintaining metabolic health. Disruption of their normal daily rhythms can lead to metabolic problems like increased liver fat, elevated blood sugar, and insulin resistance.

What are some practical steps I can take to reset my internal clock and improve my metabolic health?

To reset your internal clock, prioritize regular sleep, expose yourself to strategic light exposure (getting bright light during the day and minimizing light at night), practice mindful meal timing, and consider hormone support if necessary. The liver relies on the SCN to regulate the timing of key metabolic processes, such as glucose production and fat storage. When the SCN is out of sync, the liver's ability to function efficiently is compromised.