Dr Colin Robertson is an exercise and nutrition scientist who has spent the past 30-years working in high performance sport, clinical exercise physiology, and sports science research. He is an accredited Strength and Conditioning Coach, Kinanthropometrist, and a registered Nutritionist with British Dietetics Association. He has trained and tested Olympic athletes who competed at four events (Beijing, London, Rio, and Tokyo), he has worked in Premiership football, and both national and international rugby. As an environmental physiologist, he has prepared several people to climb Everest, row across the Atlantic Ocean, race across the Sahara Desert, and trek to both the North and South poles.

Optimising Wellbeing in the Antarctic through Chronobiology, Energy, Exercise, and Nutrition

Understanding Chronobiology: Your Internal Clock

Chronobiology is the study of the biological rhythms that dictate how your body functions throughout the day. The most important of these rhythms is the circadian rhythm, which follows a roughly 24-hour cycle and influences everything from sleep-wake patterns to energy levels, body temperature, and hormone release.

• Circadian rhythms are regulated by a structure in the brain called the suprachiasmatic nucleus (SCN), located in the hypothalamus. The SCN responds primarily to light and dark signals, acting as the body’s “master clock.”

• In extreme environments like Antarctica, where light exposure is erratic, circadian rhythms can become disrupted, leading to sleep disturbances, mood changes, and metabolic issues.

Managing these disruptions is key to maintaining performance. Using artificial light to mimic natural daylight, sticking to regular sleep schedules, and using blackout blinds to control exposure can help keep your rhythm steady.

Chronotypes: Morning People vs. Night Owls

People’s circadian rhythms can differ, giving rise to chronotypes—the body’s natural inclination toward being more active at certain times of the day:

• Morning Types (“Larks”) tend to feel most alert and productive earlier in the day.

• Evening Types (“Owls”) perform better later in the day and may struggle with early starts.

Knowing your chronotype allows you to align your most important tasks with your body’s natural energy peaks. For example, a “lark” should take on mentally demanding work in the morning, while an “owl” may leave such tasks for later in the day.

Daily Energy Fluctuations: Make the Most of Your Day

Your energy levels fluctuate throughout the day in accordance with circadian rhythms, largely driven by cortisol (a hormone that promotes wakefulness) and melatonin (a hormone that prepares the body for sleep):

• Morning: Cortisol levels are highest after waking, providing a natural energy boost for focus-heavy work. For morning types, this is an ideal time for both mental and light physical tasks.

• Afternoon: This period sees a peak in body temperature and muscle strength, making it the best time for intense physical activity. Reaction times, endurance, and flexibility are also at their highest during this window, making it ideal for strength training or high-intensity workouts.

• Evening: Night owls experience their peak energy in the late afternoon or evening. Evening exercise can help reduce stress and improve sleep quality, but intense workouts too close to bedtime can interfere with your ability to fall asleep due to elevated cortisol levels.

Timing Your Exercise for Best Results

The timing of exercise has a significant impact on performance, recovery, and overall health. By aligning your workouts with your body’s natural rhythms, you can maximise your results while minimising the risk of injury.

• Morning Workouts: Exercising in the morning, especially before breakfast, can promote fat burning since glycogen levels (the body’s stored carbohydrates) are lower. However, due to a lower core temperature and stiffer muscles in the morning, flexibility and strength might be reduced. Incorporating thorough warm-ups and stretching is crucial.

• Afternoon and Evening Workouts: The afternoon is when the body is most primed for exercise. Studies show that muscle strength, reaction times, and aerobic capacity are at their highest, making this the best time for high-intensity workouts. Strength training and endurance-based exercises will be most effective during this period.

Nutrition: Fueling Your Body in Sync with Your Rhythms

What and when you eat is just as important as exercise when it comes to sustaining energy and maintaining performance. Chrononutrition is the practice of timing meals to support your body’s natural rhythms:

• Pre-Exercise: Eating a light meal or snack rich in carbohydrates 1-2 hours before exercise provides the energy needed for physical performance. Adding moderate protein helps protect muscles from breakdown.

• Post-Exercise: After exercise, consuming a mix of carbohydrates and protein within 30-60 minutes can help replenish glycogen stores and repair muscles. This timing is essential, as the body is more efficient at absorbing nutrients during this window.

Aligning meals with your circadian rhythms can also improve digestion and energy levels throughout the day. For example, consuming a carbohydrate-rich meal in the morning can provide sustained energy, while protein intake in the evening aids muscle recovery during sleep.

The Gut-Skin Axis: Nutrition’s Broader Role

Beyond energy and recovery, nutrition also plays a key role in gut health, which is closely connected to the immune system and skin health. The gut-skin axis refers to the interaction between the gut microbiome (the community of bacteria in the digestive system) and skin conditions like acne and eczema. Maintaining a balanced gut microbiome by consuming fibre and probiotics can help support overall wellbeing, which is particularly important in the stress-inducing environment of the Antarctic.

Practical Takeaways for Your Time in the Antarctic

1. Work with your body’s clock: Although your sleep and meal schedules may be dictated by the environment and operational demands, try to maintain regular sleep patterns whenever possible. Use strategies like managing light exposure (e.g., using blackout curtains or light boxes) to support your circadian rhythm.

2. Exercise in sync with your natural energy levels: If your schedule allows, aim for light physical activity in the morning to get started, and reserve more intense workouts for the afternoon when your body is most primed for strength and endurance. Adapt your exercise routine to fit around the energy surges and dips you experience, while staying flexible to the demands of your work shifts.

3. Make the healthiest food choices available: While meal timings and options will be set by the facilities, focus on choosing the healthiest options available. Prioritise whole foods, lean proteins, and nutrient-dense options over processed or sugary choices. If possible, try to align your food choices with your activity levels—opting for carbs before physically demanding tasks and protein-rich foods after exercise to support recovery.

4. Maintain gut health: With potentially limited access to fresh produce, focus on any available high-fibre foods such as whole grains, beans, and legumes. If probiotic-rich options like yogurt are available, incorporate them to help maintain a healthy gut, which is crucial for both immune function and general wellbeing in such a challenging environment.

Conclusion

In the unique and challenging environment of Antarctica, aligning your habits—such as sleep, exercise, and nutrition—with your body’s natural rhythms is essential for maintaining physical and mental performance. Understanding how chronobiology, energy cycles, exercise, and nutrition interact will help you stay healthy, resilient, and prepared for the demands of deployment.