Circadian Disruption: The Root of Acid Reflux & GERD?
What no doctor has told you about acid reflux
I’m going to propose a seemingly wild idea to you.
Maybe your acid reflux and gastroesophageal reflux disease (GERD) would disappear with time if you made it a habit to strictly stop eating after sunset.
I know, it seems crazy to suggest, right?
Wrong.
Based on my research and experience with myself + clients, I believe this to be true.
Acid reflux is a nasty symptom in which acid rises to the esophagus, the tube that connects the throat and stomach. But, the cause has nothing to do with an EXCESS of stomach acid like centralized gastroenterologists would have you believe.
I’m not even so sure it has to do with a deficiency in stomach acid, although this can be the case and I can be wrong.
I think it’s about the esophageal valve that connects the esophagus and stomach, more specifically, the inappropriate response of stomach acid due to the mismanagement of your lifestyle from a circadian standpoint.
Consider the esophageal valve where the esophagus meets the stomach.
The lower esophageal sphincter (LES) is situated at the lower end of the esophagus, just above the stomach. The LES is a ring of muscle that acts as a valve to prevent the backflow of stomach contents, including acid, into the esophagus.
That valve is supposed to be CLOSED after sunset because the digestive system has a circadian rhythm, just like every other organ in the human body.
When you consume food (especially large meals after sunset), you force this valve to open inappropriately and ruin the timing of the entire digestive system, which then results in dysfunction.
Remember this:
Circadian biology is all about timing. If you ruin the timing of the system by abusing zeitgebers (external circadian cues) like food, then you create systemic chaos which results in unwanted side effects. The more chronically you abuse those zeitgebers (basically use them at the wrong time), the more crippling those symptoms become until you manifest chronic disease.
You can now appreciate the visual below with acid reflux and GERD in its circadian context. These are largely symptoms of circadian disruption taken too far.
Think of this LES as confused or inappropriately relaxed when you eat after sunset.
It stays open when it’s supposed to be closed, allowing gastric juices to sneak up, which creates the perfect condition for acid reflux to ruin your quality of life.
The foundation of gut function is built upon timing that is inextricably linked to circadian biology.
Now, there’s definitely going to be nuance involved with this discussion. I acknowledge the importance of food quality, body position, medical conditions, and other lifestyle factors that create symptoms like acid reflux and GERD.
Yet, my aim is to focus on the undeniable bulk of the issue for most people, which is the improper use of food as a zeitgeber when the sun has gone down and nightfall takes the stage.
I’m not naive here either.
This stance is anything but common, and it goes against a behemoth of an industry that revolves around selling medications that were made to address these problems.
The antacid market will be worth $18.7 billion (with a B) globally by the end of 2025.
Big Pharma makes a killing off this and doesn’t intend to stop any time soon. Just look at the sheer number of antacid commercials that are aired on television and the internet. It’s outrageous.
There are three main types of medicine used to treat acid reflux symptoms or those caused by GERD:
1. Antacids
2. Histamine type 2 receptor antagonists (H2 blockers)
3. Proton pump inhibitors (PPIs)
What’s wrong with these medications, you ask?
They don’t address the root cause of the problem with acid reflux which largely stems from circadian disruption, enzyme deficiency, and the consumption of hyper-palatable processed junk.
As a matter of fact, they worsen your situation because these medications are designed to neutralize stomach acid production in one way or another, which has a host of second and third order consequences.
It’s typical of the pharmaceutical industry.
If the gut and LES operate on the circadian mechanism, then chronically eating after sunset is a reckless choice that ruins health over time in more ways than one.
It’s one thing to consume a large, nutrient dense meal after the sun sets. This is going to be better than eating garbage, but it still has a massive impact on your subjective and objective health status.
I don’t need to convince you of this.
You’ve already done the split-test.
You have experienced the difference between eating a late night meal and going to bed without any food for a few hours. The first ruins your sleep, the other allows you to get the most out of sleep quality and duration. The first makes you feel groggy and lethargic in the morning, the second makes you feel clear-minded and energetic.
Now, why is it that even nutrient dense food is damaging in this context?
Because it throws off your circadian rhythm and causes circadian disruption. You’re sending a signal to your master circadian clock (the SCN) that it’s day time when you should be asleep. As a result, every peripheral circadian clock that’s linked to every organ and cell in the body is confused as well, ruining the perfect circadian symphony of hormones.
Again, timing is everything here.
Using a zeitgeber (external circadian cues) at the wrong time is going to create second and third order consequences in a non-linear system like the human body. Non-linear refers to the idea that one small change can have a massive impact on a system as that first domino is knocked over. Think of the butterfly flapping its wings which causes a hurricane type idea.
Something as innocent as routinely eating when it’s dark is enough to cripple your health and bring you to your knees. This is the importance of this work.
This also isn’t hyperbole.
It decimates your sleep quality and quantity.
It increases the likelihood that you gain visceral and subcutaneous fat.
It destroys your metabolism.
It dramatically increases your risk for chronic blood sugar dysregulation such as type 2 diabetes.
It opens the door for every chronic disease known to man, which are rooted in mitochondrial dysfunction, from heart disease to obesity.
Here’s where it gets spooky.
Most people are hammering the worst “food” known to man at night. They’re eating 3,000+ calories in one sitting which consists of a high carb, fat, and protein ratio in one gut-wrenching combination.
This is done more often than not due to the structure of modern society, especially under artificially blue lit conditions late into the night, which only serves to worsen the entire situation.
It’s not uncommon for people to do this routinely after 9PM, a time where the body naturally seeks to rest and recover through sleep. A time where the digestive system is supposed to be in hibernation mode.
Don’t get me wrong as well, I’ve committed this circadian sin plenty of times, and have paid the price for those decisions in some way. Modernity makes it difficult because every angle of society has whispers of late night food.
Yet, you more than anybody else understands the importance of getting your health in order. If that means not eating after sunset most of the time, then so be it.
Eating after sunset is the perfect recipe to develop acid reflux in the short term. Take it to the extreme like many others, and you end up with a severe condition like GERD.
I believe eating after sunset is up there for being one of the most destructive health habits because it’s commonly practiced, never thought about, and decimates the circadian mechanism.
The broad-stroke general solution?
Stop eating after sunset, and instead front load your calories at breakfast and during the day when the sun is up in its fully glory. Bonus points for eating outside with your skin exposed to the sun and ground connected to the Earth.
You’ve read this entire article up to this point. I hope these ideas have penetrated your psyche. I hope you understand the implications of this one simple change, especially if you have a history of acid reflux and other digestive issues.
It’s no coincidence that GERD is one of the most common gastrointestinal disorders, with a prevalence of approximately 20% of adults in Western culture.
I am providing a broad-stroke solution here that will solve MANY cases of acid reflux and GERD, but don’t think that this is the end-all-be-all solution for every single person who struggles with these symptoms.
There’s a lot of nuance involved.
But I will say that those antacids, H2 blockers, and proton pump inhibitors are the equivalent of thinking you can place a band-aid on a broken bone. They’re counter-productive to what you want to achieve.
You don’t play the game of neutralizing stomach acid production via artificial means without running into the brick wall that is Mother Nature. She will ruin you for making that decision until you are wise enough to dig deeper and search in other realms that are aligned with her philosophy and principles.
As an additional fascinating point..
I just learned that melatonin also has various effects on the gastrointestinal system, including a potential impact on the lower esophageal sphincter (LES), which acts as the esophageal valve. Here are some key points about the relationship between melatonin and the LES:
1. Protective Effects: Melatonin has antioxidant and anti-inflammatory properties, which can help protect the esophageal mucosa from damage caused by acid reflux. This protective effect can be beneficial in managing conditions like GERD.
2. LES Pressure: Some studies suggest that melatonin can increase the pressure of the LES, helping it to stay closed and prevent the backflow of stomach contents into the esophagus. By enhancing LES pressure, melatonin can reduce the frequency and severity of acid reflux episodes.
3. Gastrointestinal Motility: Melatonin also influences gastrointestinal motility. It can help regulate the movement of the digestive tract, potentially reducing instances of reflux by promoting more efficient clearance of stomach contents.
4. Interaction with Other Hormones: Melatonin may interact with other hormones and neurotransmitters that influence LES function and gastrointestinal health, such as serotonin.
Yet another piece of shocking evidence here.
By the way, consider that there are two forms of melatonin that are stimulated by circadian inputs. NIR light from the sun stimulates sub-cellular melatonin from the mitochondria and darkness after sunset triggers pineal gland melatonin.
Both forms of melatonin work in tandem with the light and dark cycle.
This is so important to understand if you have acid reflux or GERD because it tells you that getting more sunlight and maximizing darkness after sunset while using circadian friendly lighting is where it’s at.
Without that foundation, you won’t be able to heal.
Now, it’s become clear as day.
Much love,
Zaid
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It’s so easy sometimes. I struggled myself many years with Reflux (also took a lot of proton pump inhibitors) but it’s gone since I take care of my circadian rhythm. In hindsight it’s so obvious what is the root cause of it.
Thanks for your view on this!
see also the influence of wireless exposures on sleep and blue light on the circadian rhythm: ...https://mdsafetech.org/melatonin-and-light-at-night/ Blue Light from Digital Devices Blocks Melatonin, Sleep and Shifts the Circadian Clock, Circadian Shifts With Blue Light'