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Lynne Peeples started her career as a biostatistician before shifting to science journalism. Her writing has appeared in The Guardian , Scientific American , Nature , and other publications. The human body is intricately synchronized to the sun and environmental signals so that it can calibrate its internal clocks. Unfortunately, modern insults like artificial light, contrived time zones, and late-night snacking wreak havoc on our circadian rhythms. Armed with advances in biology and technology, a circadian renaissance is reclaiming those lost rhythms. Journalist Peeples explores the transformative applications of this emerging science so that we can keep our bodies healthier, minds sharper, and moods brighter. Below, Peeples shares five key insights from her new book, The Inner Clock: Living in Sync with Our Circadian Rhythms . Listen to the audio version—read by Peeples herself—in the Next Big Idea App. | 1. You contain trillions of tiny timekeepers. You’ve got clocks in your brain, bowels, nose, and toes. These evolved to tick in coordination with each other—and in harmony with Nature’s rhythms—to regulate countless physiological processes that make everyday life possible. Biological clocks go back to primordial time. Nearly all living things on Earth emerged under inescapable daily, lunar, seasonal, and annual cycles, the most notable of which was the rising and setting sun. Because survival meant embracing and exploiting the planet’s predictable patterns, organisms developed internal clocks that could generate regular rhythms to match. That original biotech gave life the capacity to prepare for coming changes rather than react. A symphony of inner clocks improved the chances of doing the right things at the right times. For example, it was probably imperative for our ancestors to sleep during the hours of darkness and to maximize strength and speed around sunset, perhaps when hauling home the yields of a hunt while being chased by a bear. It was also best for their bodies to pump out digestive juices when that food was most likely to be ingested and to fortify protective barriers when ultraviolet light or pathogens were most threatening. The human body simply can’t be primed to do all the things at all the times. Inner clocks proved valuable time managers. And that remains true today. Imagine you fly from New York City to Honolulu, land at 2 p.m., and head straight to the beach. Your circadian clocks are still ticking on New York City time as if it was 8 p.m. By that hour, your body’s defense force will have let down its guard, leaving your skin more susceptible to sunburn. By the end of the vacation, your clocks will be more closely aligned with Honolulu time. This is because our circadian clocks are not precision timepieces. They naturally run a little faster or a little slower than the time it takes the Earth to spin. So, your clocks are constantly looking for clues, like the alternation of light and dark as our planet pirouettes, to calibrate to the local 24-hour day. Still, they evolved to adjust by only small increments each day. This is why we suffer jet lag when we cross multiple time zones. It’s also why we don’t need to be jet-setters to wreck our clocks. 2. Modern society has made it hard for circadian clocks to keep time. While day and night were clearly delineated for our ancestors, the boundaries are blurred for modern humans. We spend most hours indoors. We use bright lights at night. We work shift schedules. We observe daylight saving time. We start school too early. We eat too late at night. The list goes on. Without regular day-and-night cues, our circadian clocks can fall out of sync. This can interfere with sleep, diminish productivity, and raise the risk of chronic diseases. Scientists now link disrupted circadian rhythms with many health issues, including depression, diabetes, and dementia. These clock troubles may start early in life. A pregnant woman relays time-of-day signals to her fetus through the ebb and flow of body temperature and changes in circulating hormones and nutrients. Even photons of light may penetrate the womb. But if a mother’s rhythms are out of sync, her baby will struggle to catch the beat. Even after birth, a baby still counts on supplemental circadian cues from its parents to keep rhythm. One easily overlooked source of such information is breast milk. The ingredients of a mother’s milk are very different at eight in the morning compared to eight at night. Morning milk contains more of the alerting hormone cortisol. Night milk contains more sleep-promoting melatonin. Sharing these timely hormones supports a baby’s daily rhythms. But only when the mother shares them at the right times. Breast milk pumped in the morning and bottle-fed to a baby in the evening may be counterproductive, making sleep extra hard both for the baby and its parents. 3. We can reinfuse lost circadian cues. Fortunately, simple fixes can reset our clocks and reclaim our lost rhythms. I recommend three core clock rules: Contrast. Brighten your days and darken your nights. Get outside in the morning and as often as possible throughout the day for additional doses of daylight. Sit or stand close to a window while you work. When necessary, supplement natural light with artificial light that closely mimics the sun’s midday rays—bright and rich in blue wavelengths. At night, dim your lights. Try warm tabletop lamps or candles. You might even spread out a sea of faux candles, as I’ve done in my apartment, and light them with a click of a remote. Finally, as you’ve been repeatedly told, limit your screen time. Constrict. It’s not just what you eat but when you eat that matters. We should only eat when the body is ready to handle the incoming calories, generally during daylight hours. So, tighten your meal window during the day. Consider holding off for an hour or two after you wake up. Then stop eating at least three hours before you go to bed—that means not a sip of wine or even warm milk. Consistent. Eat, exercise, and sleep at the same hours seven days a week. Recent research hints that sleep timing may be more important than duration for our health. Of course, modern society’s rigid—and often biologically backward—schedules make it difficult to sleep and wake by the body clock daily. Again, there are practical remedies. We could collectively agree to delay school bells and flex working hours to allow people to wake up without alarm clocks. 4. Circadian awareness can enhance performance, productivity, and medicine. Your brain and body at noon are not the same as your brain and body at midnight. You might want to set your expectations and your schedule accordingly. When do you feel the most focused, happiest, strongest? Like me, you may feel most optimistic a couple of hours after waking up. Maybe you lose all motivation to do anything but nap in the midafternoon. And maybe your legs feel like lead during a morning run, yet like a cheetah’s in the evening. Whatever your personal highs and lows, you can thank your circadian rhythms. Then, with this awareness, you can harness them. Try organizing your day around your peaks and troughs. Personally, I do my important thinking and writing early in the day. I more or less write off midafternoons for mostly brainless stuff, like dusting my apartment or cleaning out my inbox. But maybe you have no choice. Maybe that’s when you’re scheduled to give an important speech or interview. Or maybe you’re a musician or a comedian set to take the stage, or an athlete about to take the court or field. For the average athlete, performance peaks in the late afternoon or early evening. In other words, if a Boston team flies into Seattle for a 1 p.m. kickoff or first pitch, they would have the circadian edge. Athletes, coaches, CEOs, and military leaders are among those recognizing the profound implications. Meanwhile, scientists are developing novel tools to manipulate our clocks—to either get them back in sync faster or trick them into thinking the local time is earlier or later than it really is. Both could help tee anyone up for greater success and better health. Researchers are testing flashes of light while we sleep, glasses that beam blue light into our eyes, and even drugs that directly alter our clockwork. Similar efforts are underway in medicine, as experts recognize that the time of day a drug or other treatment is delivered could meaningfully alter its effectiveness and side effects. 5. Circadian science for sustainability. The first recorded evidence of a living timekeeper came from a plant. Centuries later, scientists are looking to plant clocks with the goal of adding years of livability. Inner clocks control nearly every aspect of a plant’s physiology, including how readily it takes in sunlight, water, nutrients, and chemicals. Researchers have shown, for example, that Roundup is more effective at killing weeds at certain times of day. Strategically timing inputs or genetically tweaking a plant’s circadian clocks could result in greater yields while using fewer toxic chemicals and less water. It could bolster a crop’s resistance to extreme conditions. It could increase the contents of protein, vitamins, and phytochemicals. It could even make a crop last longer. Plant clocks can keep ticking after harvest. However, we often unintentionally quiet those clocks, much like we do our own. In so doing, we waste precious food. Carrots and cabbage may sit under constant bright light in a 24-hour supermarket. Then they might land in a perpetually dark refrigerator drawer, with only brief blasts of light every time its buyer goes in search of a snack. At least one fridge company is attempting to extend freshness with cycled LED lights. While far less ideal than sustaining life on planet Earth, circadian science may prove helpful if we ever need to transplant people, plants, and other organisms to another planet. Mars is the leading contender. Among the daunting challenges we would face are different day lengths and wavelengths of light. We’d see a whole lot more red than blue on Mars. Personally, I prefer blue. Our circadian clocks do, too. This article originally appeared in Next Big Idea Club magazine and is reprinted with permission. The application deadline for Fast Company’s World Changing Ideas Awards is Friday, December 6, at 11:59 p.m. PT. Apply today.Hyderabad: A farmer was attacked by a tiger on an early Saturday morning in Sirpur T mandal. This is the second wild cat attack in 24 hours, spreading fear among villagers. The farmer, Suresh, was working in the field when the tiger pounced on him. His co-worker, who raised an alarm, intervened in time, and the tiger fled into the jungle. This is the latest attack on humans. On Friday, a young woman More Lakshmi, was killed while on her way to the fields. Following the death, prohibitory orders have been enforced. A standard operating procedure was also issued in the villages affected by the movement of the tiger. The forest department has deployed drones to monitor the tiger’s movements. According to reports, the tiger was last spotted near Areguda village in Kagaznagar mandal on Saturday.Here's how I'm using a £20k ISA to target £11k+ in income 30 years from nowThese people are living to serve others in Central Florida | Commentary
Raphinha scores 2 and Barcelona ends Spanish league slump with 5-1 rout of Mallorca
(BPT) - Consumers are facing increasing costs on virtually every purchase these days and auto insurance is no exception. While skyrocketing costs of this auto-related expense can be attributed to everything from parts replacement to service — even health costs as a result of accidents — consumers can better manage these increases with thoughtful study and attention to detail. Some of the common causes for higher insurance rates are Inflation, car accidents, extreme weather conditions such as hail, hurricanes and wind, along with increased vehicle theft claims. Mercury Insurance has partnered with financial literacy influencer Sam Jarman to highlight specific ways consumers can address these rising costs. "Your car is the second biggest expense for most people, right behind your home, and car insurance is a big part of that," said Jarman. "Checking rates and coverage with your Mercury Insurance agent makes sense along with choosing a car with low maintenance costs." According to Consumer Price Index data released earlier this year, car insurance rates are up almost 21% year-over-year for the 12 months which ended in February. The last time car insurance rates rose that much on an annual basis was 1976. Here are some auto insurance statistics recently released from Forbes : "Our goal is to help our customers get the best rates possible because we know that every dollar counts." said Justin Yoshizawa, Director, Product Management, State. "We encourage consumers to build a close relationship with their agent and discuss what discounts they may be eligible to receive. The answer might be surprising." Mercury offers the following tips for lowering your insurance costs: Review your deductibles with your insurance agent – It is recommended that you review your coverage and deductible with your Mercury agent at least once a year. Their wisdom and experience can help you make wise decisions regarding your insurance. Explore car insurance discounts – In addition to bundling your home and auto insurance, Mercury offers discounts for multi-car, good drivers, good students and auto pay. Your agent may have additional discounts to offer. Let Your Insurer Track Your Driving – Most insurers offer discounts for customers who install telematics. This technology allows your insurance company to collect information regarding your mileage and driving habits. This can also provide valuable information regarding your driving as well as saving you money. Drive a safe car with low repair costs – According to Bankrate , some of the cheapest cars to insure are the Subaru Outback, Honda CR-V and Honda Pilot. Also, look for cars with lower repair costs such as the Toyota Corolla, Toyota Prius and Tesla Model 3. Doing some research before you purchase a vehicle can save you money over the length of ownership. Install an anti-theft device on your car – Drivers may receive an additional discount on your auto insurance if you install an anti-theft device on your car. Before you buy a car, compare insurance costs – You can get a fast and easy quote from your Mercury Insurance agent. To receive a quote, you can reach us at 844-514-2893. To learn more about common types of auto insurance discounts, visit https://www.mercuryinsurance.com/resources/auto/understanding-types-of-auto-insurance-discounts.html . For more information on your auto insurance, you can reference the Insurance Information Institute .
Bolsonaro's coup indictment postponed by Brazil's top prosecutor, sources say
Phosphorylation and dephosphorylation enzyme groups regulate sleep and wakefulness in mammals
2 convicted in human smuggling case after Indian family froze to death on US-Canada borderB orn in London in 1987, the actor Nathan Stewart-Jarrett studied at the Brit school and the Royal Central School of Speech and Drama. After early stage roles including The History Boys at the National Theatre, he was cast in E4’s Misfits and Channel 4’s Utopia . He starred in the 2017 National Theatre production of Tony Kushner’s Angels in America , as well as its Broadway transfer. He has appeared in films Dom Hemingway , Candyman , and Femme , for which he and George MacKay won a 2023 Bifa award for best joint lead performance. His TV roles include Doctor Who and The Trial of Christine Keeler . He stars in the second season of the heist thriller Culprits , on ITVX from 19 December. The Umbrellas of Cherbourg (dir Jacques Demy, 1964) When I first saw this, not long ago, it kind of broke me. I thought it was the most amazing, colourful thing in the world – it is a classic for a reason. It’s about two young people who fall in love: Catherine Deneuve works at an umbrella store, and Nino Castelnuovo is a mechanic. Then he goes off to war, and he doesn’t die, but something bad happens. It’s the most heartbreaking story for Christmas, but doesn’t everyone love a bit of a Christmas cry? Mike Kelley: Ghost and Spirit, Tate Modern, until 9 March I didn’t really know anything about the artist but I thought this exhibition was really exciting – very political, very rebellious. He did a lot of performance art in New York, these crazy installations, but also monkeys with big butts and genitalia-like fruit. He had this idea that adolescence is like a poltergeist taking over your body, which I thought was a cool conceit. I liked the sense of humour and his grungy take on things, the way he stuck it to the man: it made me think that maybe now art and commerce are too closely aligned. The Racket by Conor Niland I’m obsessed with tennis. [Former player] Conor Niland has written a book about the highs and lows of failure – I’m not saying he’s a failure, but I think it is somewhat a study in failure. He got to 129th in the world, but he wanted to be the best Irish player in the Open era, and he was. I thought it was really interesting to write a book about missing the moment, not being the person you know you can be, and sometimes just having a string of bad luck. I’m an actor, so this was overly familiar at points. The Empress (Netflix) There were these [1950s] movies with Romy Schneider , the Sissi series, about Elisabeth, the Empress of Austria. This is a Netflix series about her young days and I’m really looking forward to watching the new season . It’s a German-language period drama about her life in the palace; the Emperor’s mother doesn’t approve of her, so there’s a power struggle, but eventually the country falls in love with her. It looks amazing and it’s got this Visconti-esque thing going on that I really like. Straker’s, London W10 I love this restaurant. They’ve got two little tables in the windows, and it’s perfect for a little chat or gossip. It just feels wholly intimate. It’s modern Italian cuisine – I had the flatbread with chilli and mussel butter, which I don’t think I’ve ever had before. At one point, the sommelier sat down and had a drink with us. It’s everything one would want in a restaurant: very relaxed, the food is spectacular, great drinks and great staff. It makes me want to live on Golborne Road.
Samb 0-0 0-0 0, Sulaiman 4-7 1-2 10, N.Tarke 7-15 7-11 24, Williamson 0-12 4-4 4, May 3-11 3-4 9, Lowery 3-8 2-4 8, Embeya 2-2 1-2 5, Hicks 1-2 0-0 2, Jones 1-2 0-0 2. Totals 21-59 18-27 64. Akitoby 3-4 0-0 6, Lawson 1-5 2-2 4, Oliver 1-5 0-0 2, Simpkins 4-5 1-6 9, Tabbs 7-14 5-5 19, Thomas 2-10 3-5 7, Hobbs 3-8 5-5 13, Martin 0-0 0-0 0, Harris 0-2 0-0 0, Newton 0-0 0-0 0. Totals 21-53 16-23 60. Halftime_Towson 35-26. 3-Point Goals_Towson 4-21 (N.Tarke 3-9, Sulaiman 1-3, Hicks 0-1, May 0-2, Williamson 0-6), Morgan St. 2-12 (Hobbs 2-5, Lawson 0-1, Thomas 0-1, Oliver 0-2, Tabbs 0-3). Fouled Out_Lowery, Oliver, Tabbs. Rebounds_Towson 41 (Lowery 11), Morgan St. 24 (Akitoby 6). Assists_Towson 10 (Williamson, May, Hicks 2), Morgan St. 9 (Lawson 4). Total Fouls_Towson 19, Morgan St. 20. A_687 (4,250).
Olympic fencing champion Olha Kharlan has reacted to the election of Russian citizen Alisher Usmanov as president of the International Fencing Federation (FIE). Source: Kharlan on Instagram Quote: "FIE Congress Presidential Election decision ... No, I'm not surprised. Unfortunately. Yes, I am disappointed in the fencing world. Disappointed in those who decided to play ‘this game’. 120 federations... that's a lot. So yeah. A lot of disappointment. No words anymore," Kharlan wrote. The election took place in Tashkent, Uzbekistan. Usmanov received 120 votes, while his sole opponent, Otto Drakenberg, president of the Swedish Fencing Federation, received only 26. It should be noted that following Russia's full-scale invasion of Ukraine, Usmanov resigned as president of the organisation in 2022 after being sanctioned by the EU and the UK. He had led the federation since 2008. Support UP or become our patron !
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Become a Motley Fool member today to get instant access to our top analyst recommendations, in-depth research, investing resources , and more. Learn More . The FTSE 100 lists some of the UK's biggest companies. Yet there are some huge London-listed growth stocks that aren't on the index. That's because specific listing rules make it impossible for certain stocks to join. Some reasons why include being incorporated abroad, lacking liquidity, or being denominated in another... Mark David HartleyAnother year is coming to a close. As we say goodbye to 2024, let us take a moment to remember the tech that won't be continuing on with us into 2025. As it goes with the passing of time, tech products that were once shiny and new have been rendered obsolete. Others lived short lives at the expense of companies pivoting to different, more lucrative goals. On that note, the generative AI boom shows no signs of slowing down.This year's AI offerings highlighted the challenges of finding killer use cases that deliver genuine, transformative technology that, at best, provide minor productivity gains and, at worst, create frustrating inaccuracies. Some AI tech gadgets like the Humane AI pin and the Rabbit R1 simply fell flat , unable to provide the bare minimum of reliable features, let alone something revolutionary. However, you won't see them on this list because they're technically still alive, albeit on life support. Instead we've rounded up the most noteworthy tech deaths that have officially departed this world. Join us as we look back and reflect on their impact, whether it was significant, trivial, or downright baffling (looking at you, Meta). Google Jamboard and Google Podcasts It wouldn't be a tech death roundup without some entries from Google. The tech giant is notorious for ambitiously launching new products, only to ruthlessly cut them down a few years later. This year, Google Jamboard and Google Podcasts were on the chopping block. Google Jamboard was a whiteboard device and accompanying app for Google Workspace users to collaborate on projects in an interactive, scrapbook-esque way. Back in 2016, Mashable said it "makes collaborative work feel like playtime." But in September 2023, Google announced it would be winding down Jamboard by the end of 2024. Instead, Google said it would integrate Google Workspace with third-party partners FigJam by Figma , Lucidspark by Lucid Software , and the visual workspace Miro for its collaborative whiteboard tools. Say goodbye to Google Jamboard. It's not proper to speak ill of the dead, but discontinuing Google Podcasts kind of makes sense. Google announced it would be sunsetting the standalone podcast-hosting app this year and migrate its listeners over to YouTube Music. It's a logical choice given consumers' listening habits. "According to Edison, about 23 percent of weekly podcast users in the US say YouTube is their most frequently used service, versus just 4 percent for Google Podcasts," said the Google announcement. Plus, forcing users to listen to podcasts on YouTube Music means more eyeballs for ad revenue and subscriptions to the premium version, which costs $11 a month. And that's not even all the stuff Google killed this year. In 2024, we also said goodbye to Chromecast, VPN by Google One, DropCam, and Keen. If you want to pay your respects, we recommend visiting the Google Graveyard . Meta AI celebrity avatars Another year, another installment of Meta missing the mark with technology that no one asked for . This time it was a confusing collection of AI personas that used the likenesses of celebrities, that weren't even AI versions of those celebrities. Instead we got Kendall Jenner as an AI bestie, Tom Brady as a fitness guru, and bafflingly, Snoop Dogg as a Dungeon Master for Dungeons and Dragons. Meta's confusing AI personas were not long for this world. Despite reportedly paying millions of dollars per celebrity to license their likenesses, the investment did not pay off. After launching at Meta Connect in September 2023, Meta scrapped the AI personas in August 2024. The company didn't provide any reasoning for its decision to discontinue the feature, but the AI personas never gained much traction based on their follower count. So you're no longer able to chat with a bot that has Kendall Jenner as its profile picture and a vaguely similar influencer girly vibe. But don't worry, we still have Meta AI's celebrity voices, so at least these AI voices are clones of who they claim to be? As ever, we remain confused with Meta's strategic vision. Meta Quest 2 and Quest Pro Old versions replaced by new and improved ones are part of the tech gadget lifecycle. But saying goodbye to the Meta Quest 2 and Meta Quest Pro VR headsets was a tough loss. In its place, Meta introduced us to the Quest 3S, which combines Quest 2 and Quest Pro specs like full-color passthrough and XR capabilities, thereby making the older devices more or less obsolete. In a stirring eulogy, Mashable Tech Reporter Alex Perry wrote: The Meta Quest 2 was one of the best early VR headsets. Alas, such is the cycle of life. But the Quest 2 and Quest Pro will be remembered for bringing VR headsets to the masses, which is more than can be said for the Apple Vision Pro . Kindle Oasis As far as e-readers go, the Kindle Oasis had a good long life. Amazon launched the Kindle Oasis in 2016 with a thicker edge on one side that housed physical buttons to turn the pages. The design gave users a convenient way to hold the e-reader without obscuring or accidentally tapping the screen, and the buttons provided a pleasing tactility. But by this year, it was the only device in the Kindle lineup that had physical buttons, which seems to signal imminent death for tech gadgets. "Once current inventory of Kindle Oasis sells out online and in stores, we will not restock the device," Amazon confirmed to The Verge this October. "Today, all of our devices are touch-forward, which is what our customers are comfortable with." Kindle Oasis fans will miss the buttons. Kindle Oasis users took to Reddit to express their grief. "Bought my Oasis when it was released solely for the page turn buttons and can't imagine living without them," said one Redditor. "I'm just not buying another Kindle without page turn buttons. It's a deal breaker for me," said another . But for Amazon. it's RIP buttons. Long live touch screens. Jabra Elite earbuds This was the year Jabra succumbed to the highly competitive earbud market. This past June, Jabra's parent company GN announced that it would be "winding down its Elite and Talk product lines." Jabra's lineup of Elite wireless earbuds regularly made "best of" lists for sound quality, usability, and features like noise cancellation. They were also more budget-friendly compared to premium earbuds from brands like Apple and Bose. Jabra can no longer compete in the cutthroat earbud market. Jabra was one of the first companies to start making wireless earbuds. But as CEO of GN Store Nord Peter Karlstromer said, "the markets... have changed over time." Simply put, competing in a saturated market has become too costly. However, Jabra isn't going away for good. Instead it will focus on OTC hearing aids, gaming, and office communication products lines; markets where Jabra has stronger positions. But it's the end of the line for Jabra's consumer-focused audio tech. Apple Pay Later Apple Pay Later didn't last long in this world. The BNPL (Buy Now Pay Later) tool launched in October 2023, but was shut down less than a year later. Apple confirmed to 9to5Mac saying "we will no longer offer Apple Pay Later in the U.S." Instead of Apple Pay Later, the tech giant will offer installment loans through third parties. Apple Pay Later was only available in the U.S., which suggests it never gained much traction. But it's likely that the company found it more practical to offer installment loans through third-party services rather than managing microloans directly — exactly the approach Apple has recently adopted. Instead of the self-funded Pay Later model, Apple now offers the ability to apply for "installment loans" through participating banks and lenders like Affirm and Klarna. So Apply Pay Later is dead, but its replacement is more or less the same for users.US coach Emma Hayes admits to anthem uncertainty ahead of England stalemate