I just peer-reviewed a paper for Frontiers in Nutrition. The study looked at 230 adults with type 2

I just peer-reviewed a paper for Frontiers in Nutrition. The study looked at 230 adults with type 2 diabetes. The researchers measured something called the Dietary Phytochemical Index, essentially, how many colourful, plant-rich, phytochemical-dense foods these people were eating daily. Polyphenols. Carotenoids. Flavonoids. The compounds that give plants their colour and us their protection. What they found was clear: the higher your phytochemical intake, the better your sleep quality AND the lower your inflammatory markers. This is the circadian-nutrition-inflammation triangle I’ve been teaching about for years. Your food choices influence your gut microbiome. Your gut microbiome modulates your circadian rhythm. Your circadian rhythm governs your sleep. Your sleep regulates inflammation. And inflammation? It loops right back into gut dysbiosis and circadian disruption. It’s not a line. It’s a circle. And phytochemicals are one of the strongest entry points to break the cycle. The practical takeaway from this paper? Aim for at least 8–10 different phytochemical-rich foods every single day. A handful of blueberries. Some spinach. Turmeric in your eggs. Green tea in the morning. A square of dark chocolate after dinner. These aren’t superfoods. They’re circadian signals. What are your favourite colourful food combinations? Drop them below — I’m always looking for new ideas. Li et al. (2026). Association of dietary phytochemical index with sleep quality, and inflammatory markers in adults with type 2 diabetes. Frontiers in Nutrition. 🔗 https://doi.org/10.3389/fnut.2026.1766495