#63 The Horary Body Clock: A New Way to Understand Hormones and Healing with Kate Lazzarotti (Part 2)

Connect with Kate:

• KCL Wellness website
• facebook
• Instagram
• LinkedIn

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What you’ll learn inside this episode:

• Why poor sleep can worsen insulin resistance, cortisol, cravings, mood, digestion, and cycles for women with PCOS
• How the Horary Body Clock helps decode night waking patterns
• 3:00–5:00 a.m. (lungs): the link between lung detox, stress breathing, and emotions like grief/sadness
• How deep breathing supports the vagus nerve, digestion, stress regulation, and sleep quality
• What to do if you wake up to pee in the middle of the night (and what not to do)
• 5:00–7:00 a.m. (large intestine): elimination, consistency, and when bowel patterns are a red flag
• Morning routines that support detox: room-temp water first, lemon/ACV/ginger/turmeric, and morning sunlight
• Why coffee first thing may spike cortisol (and what to do instead)
• Practical strategies for shift workers to protect sleep, metabolism, and detox pathways
• Kate’s framework: synergistic + strategic + intentional eating (pairing foods, timing, and the “why” behind eating)

Practical takeaways:

If you wake up overnight:

• Keep it dark, quiet, and boring (no bright lights, no phone, no scrolling)
• Ask: Is this happening at the same time every night? (pattern = clue)
• If it’s disruptive despite cut-offs, talk with a clinician

Morning support (5–7 a.m. window):

• Start with room temperature water before anything else
• Add gentle detox supports if desired: lemon, ACV, ginger, turmeric
• Get 15 minutes of outdoor morning light before screens when possible
• Delay coffee 45–60 minutes to avoid a big cortisol spike
• “Bowel training” can help: give your body time and routine to empty

Shift workers:

• Make sleep a “sleep cave”: cool room (~62°F), dark, eye mask, zero interruptions
• Support liver detox while awake: cruciferous veg, beets, lemon/ACV, castor oil packs, lymphatic support
• When off shift, prioritize sleeping during natural night hours when you can (helps the body remember circadian rhythm)

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