In this week’s episode of Satori Sounds, we dive into the science, and everyday reality, of circadian rhythms, the body’s internal clock that influences sleep, energy, digestion, hormones, mood, and more. Between running jokes about silica gel and their questionable pre-human origins, the two break down how light exposure, caffeine timing, habits, stress, and environment all act as cues (“zeitgebers”) that shape our physiological rhythms.
They explore sleep quality, jet lag fixes, why behavioural changes feel awful at first, how habits reshape biology, and why tuning into natural peaks and troughs can transform wellbeing. A blend of practical neuroscience, real-life anecdotes, and comedic chaos—this episode helps listeners understand their inner clock and how to work with it, not against it.

Clip Timestamps

00:00 – 02:30
What circadian rhythms actually are, how the hypothalamus and SCN function, and the first silica gel derailment.

02:30 – 04:40
How light exposure influences hormones like cortisol and melatonin; discovering the importance of morning sunlight.

04:40 – 06:15
Caffeine timing, adenosine receptors, mid-morning crashes, and the behavioural approach to regulating rhythms.

06:15 – 08:00
Individual differences, shift work, jet lag, and how rhythms adapt to long-term behaviours.

08:00 – 10:00
Sleep quality, sleep debt vs. sleep credit, and the neuroscience behind energy levels and low mood.

10:00 – 12:30
Habits, associations, and how your environment “teaches” your body when to sleep, eat, and feel alert.

12:30 – 15:00
The limits of circadian hacks—health conditions, stress, environmental noise, and real-world constraints.

15:00 – 17:30
Energy peaks and troughs, boredom vs. hunger, and learning to read your own internal rhythm.

17:30 – 20:00
Over-attending, anxiety about sleep routines, and balancing physiology with cognitive patterns.

20:00 – 23:00
Realistic habits, environmental factors, and why perfectionism isn’t the goal.

23:00 – 26:00
Behaviour change sucks—and why that’s normal. Adapting your clock, shifting schedules, and internal resistance.

26:00 – End
Final reflections, wellbeing ratings, cooling the brain for better sleep, and the last round of jokes.

Keywords

• Circadian rhythms
• Sleep quality
• Morning sunlight
• Melatonin
• Cortisol
• Adenosine
• Caffeine timing
• Zeitgebers (time cues)
• Jet lag
• Energy levels
• Neuroscience
• Habits
• Behaviour change
• Sleep hygiene
• Stress & mood
• Internal clock
• Wellbeing
• Light exposure
• Sleep debt
• Environmental factors

Socials - @satori_snds

In this episode, we delve into the profound impact of dietary choices on health and society. We'll explore the shift from local artisanal food practices to industrialised food production, discussing the health consequences of processed foods and the convenience and cost associated with them.

The conversation also touches on personal experiences with conscious eating and fasting, emphasising the importance of understanding hunger and making informed food choices.

Takeaways

• Dietary choices significantly shape our health and society.
• The shift from local food practices to industrialized processes has consequences.
• Processed foods often contain harmful ingredients that affect health.
• Convenience and cost drive many people to choose processed foods.
• Understanding hunger is crucial for making better dietary choices.
• Fasting can lead to weight loss but may not suit everyone.
• Listening to your body is key to conscious eating.
• Marketing often misrepresents the healthiness of food products.
• Real food is often more expensive and harder to find.
• The connection between diet and mental health is often overlooked.

Articles:

Coca-Cola’s political and policy influence in Mexico: understanding the role of institutions, interests and divided society The History of the Intestinal |

https://academic.oup.com/heapol/article/34/7/520/5543873?login=false

The History of the Intestinal Microbiota and the Gut-Brain Axis |

https://pmc.ncbi.nlm.nih.gov/articles/PMC9786924/

Microbiota and the Gut-Brain Axis Macrophage Migration Inhibitory Factor is subjected to glucose modification and oxidation in Alzheimer's Disease |

https://www.nature.com/articles/srep42874

Activated Charcoal (typically indicated in cases of poisoning, not general use) |

https://www.ncbi.nlm.nih.gov/books/NBK482294/

https://pmc.ncbi.nlm.nih.gov/articles/PMC1306980/

https://ijms.info/IJMS/article/view/169

Socials - @satori_snds

In this conversation we explore the implications of AI wellbeing chatbots on human relationships and mental health. We discuss from our perspectives the potential benefits and drawbacks of AI companionship, the limitations of AI in therapeutic contexts, and the importance of human connection. The conversation emphasises the need for balance in using AI tools while recognising their limitations in providing emotional support and understanding concluding in the need to prioritise social interactions with people not programmes.

Takeaways

• AI can provide companionship but lacks true emotional understanding.
• The use of AI in therapy raises concerns about its effectiveness.
• Human interaction is essential for emotional support and understanding.
• AI can be a positive tool for quick emotional boosts.
• Over-reliance on AI can lead to a disconnect from reality.
• AI lacks the ability to gauge emotional nuances in conversations.
• The immediacy of AI responses can be both a benefit and a drawback.
• AI can be fun and engaging but should not replace human interaction.
• Understanding the limitations of AI is crucial for effective use.
• The future of AI in mental health requires careful consideration and balance.

Links to the stories & tec mentioned in this episode below:

Woebot - https://woebothealth.com/

Reuters - https://www.reuters.com/investigates/special-report/meta-ai-chatbot-death/

Reuters follow-up - https://www.reuters.com/legal/litigation/meta-add-new-ai-safeguards-after-reuters-report-raises-teen-safety-concerns-2025-08-29/

Socials - @satori_snds