Chrononutrition for Rheumatoid Arthritis and Autoimmunity: Timing Your Meals Right

In this episode, I sit down with Dr. Beth Biggee, integrative rheumatologist, to explore how circadian rhythm — not just diet — shapes autoimmune health. We break down when to eat, exercise, and take supplements based on your cortisol and melatonin cycles, plus how Ayurvedic dosha types and fasting research apply to rheumatoid arthritis. Chapters + Timestamps 00:40 Meet Dr Beth Biggie 01:59 Her Integrative Journey 04:12 Circadian Rhythm Basics 07:04 Chrononutrition Timing 11:07 Hormones Sleep Repair 14:15 Fasting And Autophagy 18:10 Breakfast And Fiber 20:10 Best Time To Exercise 23:42 Chronotypes Night Owls 26:46 Ayurveda Doshas Sleep 30:09 Dinacharya Herbs Timing 32:03 Supplements And Med Timing 35:48 Milk Thistle For RA 37:21 Where To Find Dr Biggie 38:27 Final Takeaways Key Takeaways: Eat within a 12-hour window (roughly 6am–6pm) to sync with cortisol and melatonin Time-restricted eating and fasting-mimicking diets may support autophagy and reduce inflammation Ayurvedic dosha type can guide sleep, meal timing, and herb dosing Milk thistle may protect the liver and reduce disease activity in methotrexate users Exercise timing matters: gentle movement at sunrise, resistance training late afternoon Guest Bio & Links Dr. Beth Biggee provides holistic, human-centered autoimmune care at her direct care specialty practice, Lifestyle and Integrative Rheumatology, in North Andover, MA. She is triple board certified in Lifestyle Medicine, Integrative Medicine, and Rheumatology, with certificates in Auricular Acupuncture, Ayurveda, Reiki, HeartMath, and Mindfulness-Based Stress Reduction. She is honored to support patients on their journey toward deeper healing and optimal health of mind, body, and spirit. 🔗 Website: www.bethbiggeemd.com 📍 North Andover, MA (serving MA & NH) About Your Hosts Micah Yu, MD, MHA, MS, ABOIM, DipABLM, IFMCP Dr. Micah Yu is a triple board-certified integrative rheumatologist who blends conventional medicine with holistic, nutrition-based healing to treat autoimmune and chronic inflammatory conditions. A patient himself, Dr. Yu brings a deeply personal perspective to his work, having reversed his own autoimmune arthritis through lifestyle and integrative medicine. He is certified in internal medicine, rheumatology, integrative medicine, lifestyle medicine, and functional medicine. As the founder of MyAutoimmuneMD and co-founder of Dr. Lifestyle Clinic, Dr. Yu empowers patients to address the root causes of illness and reclaim their health from the inside out. Melissa Mondala, MD, MHA, MS, DipABLM Dr. Melissa Mondala is a dual board-certified physician in Family and Lifestyle Medicine, with advanced training in Integrative Psychiatry and Integrative Medicine. As President of Dr. Lifestyle Clinic in Newport Beach—recognized by UC Irvine as a Public Health Site of Excellence—she pioneers a holistic, patient-centered approach to chronic disease. Dr. Mondala is a nationally recognized Lifestyle Medicine Intensivist, core faculty at Loma Linda University's Preventive Medicine Department, and a passionate advocate for plant-based nutrition, mental health, and women's wellness. A sought-after speaker and educator, she combines cutting-edge science with deep compassion to empower lasting healing, especially for those silently suffering from autoimmune, mental health, and long COVID conditions. She shares practical inspiration for healthy living and cooking at @drmelissaskitchen. About AutoImmune Alchemy Podcast Mission: Blending science with soul to transform autoimmune struggles into healing alchemy AutoImmune Alchemy is a podcast dedicated to the autoimmune community, offering hope, validation, and evidence-based solutions for those struggling with complex autoimmune conditions. Hosted by the dynamic duo Dr. Melissa Mondala and Dr. Micah Yu, the show features expert interviews exploring root causes like hormonal imbalances, leaky gut, and inflammation that traditional medicine often overlooks. Each episode empowers listeners to take proactive control of their health through lifestyle medicine, nutrition, and integrative approaches. Connect with AutoImmune Alchemy Website:MyAutoimmuneMD.com Dr. Lifestyle Clinic:www.drlifestyle.org Instagram: @myautoimmunemd Facebook: @MYAutoimmuneMD YouTube: @myautoimmunemd Email: contact@myautoimmunemd.com Subscribe & Review: Available on Apple Podcasts, Spotify, and all major podcast platforms. If this episode helped you understand environmental toxins and autoimmune disease, please leave a 5-star review!