Episode Details

Morning sunlight. Coffee habits. Sleep that actually fuels you. Dr Tom Buckley and Andrew May take us inside the body’s internal clock—how circadian rhythms shape energy, hormones, mood, and productivity.

From jet lag to social jetlag, teaching kids and teams about energy, and why today’s lifestyle may shorten lives, to aligning tasks with your chronotype for peak performance—this is about practical science you can use every day.

Health, energy, memory, performance—it all starts with syncing your clock.

1:00 – Reflections on the podcast journey

13:00 – What is circadian rhythm?

20:20 – Jet lag vs social jet lag

24:50 – Free-running cycles on holidays

29:00 – How light influences your body

38:00 – Teaching energy management & coffee habits

45:00 – Long-term caffeine effects & alternatives

51:00 – Lifestyle choices impacting children’s lifespan

58:50 – Mood disorders & resetting the circadian clock

1:08:00 – Physical activity, homeostasis & memory

1:16:00 – Chronotypes & aligning tasks for productivity

1:22:10 – Sunlight, circadian reset & daily habits

1:27:30 – Building the basics for 80% effectiveness

Resources: Everything mentioned here

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