# Why Do the Chinese Say "The Dao Follows Nature"? Your Body Isn't a Machine—It Has Its Own Biological Clock
A Question
Have you ever noticed that there are always a few people around you:
In winter, they wear short sleeves, drink ice-cold beer, eat anything and everything, and nothing happens. You? Scarves, gloves, and hand warmers, and one careless slip and you catch a cold, coughing for half a month.
Or: that colleague of yours, posting on social media at 2 AM every day, yet showing up in the meeting room punctually at 8 AM, bright-eyed and energetic. You pull one all-nighter, and the next day you feel like you've been run over by a truck, your brain like mush during meetings.
You ask the doctor: Why? The doctor says: Different constitution. What constitution? Don't know, just different.
You ask TCM: Why? TCM says: Their "Dao" and your "Dao" are different.
"Dao"? Here we go again. This concept is even more mystifying than "qi." "The Dao follows nature," "the great Dao is simple," "those who follow the Dao have many helpers"—"Dao" is a universal word in Chinese culture, found in philosophy, politics, and medicine. But specifically regarding the body, what exactly is "Dao"?
Today, we will translate this most mystifying TCM concept into words you can understand.
The Traditional Chinese Explanation
The character "Dao" (道) in oracle bone script is a person standing at a crossroads, meaning "path." Later, it was extended to mean "law," "method," and "source." In TCM, "Dao" acquired a particularly concrete meaning: natural rhythm.
The ancients discovered that the human body is not a machine, not running on a fixed program. It has its own "schedule"—when to wake up, when to sleep, when to be active, when to rest. This schedule isn't set by humans; it's set by "Heaven." So it's called the "Dao of Heaven."
TCM summarizes this rhythm into several key metaphors:
Rise at sunrise = the body's work alarm clock. When the sun comes out, yang qi rises, and the body switches from dormant mode to work mode. At this time, it's time to get up, move, and work. Forcing yourself to sleep until noon is like the body's alarm going off, and you hitting snooze for six more hours.
Rest at sunset = the body's off-work reminder. When the sun sets, yang qi withdraws inward, and the body switches from work mode to repair mode. At this time, it's time to rest, sleep, and let the internal organs work overtime to repair. You insist on scrolling on your phone until 2 AM—it's like the body has already clocked out, and you drag it back to a meeting.
Spring generates, summer grows, autumn harvests, winter stores = the body's quarterly KPIs. In spring, the body should "generate"—metabolism speeds up, suitable for exercise, sprouting, and starting new projects. In summer, the body should "grow"—energy is at its peak, suitable for consumption, output, and sprinting. In autumn, the body should "harvest"—energy begins to withdraw inward, suitable for收敛, summarizing, and储备. In winter, the body should "store"—metabolism slows down, suitable for rest, energy storage, and not折腾. In winter, you insist on losing weight, running at night, and starting new plans—it's like issuing impossible KPIs to the body.
So, the core meaning of "Dao" in TCM is: The body has its own natural operating rhythm; follow this rhythm, and you are healthy; violate this rhythm, and you get sick.
The ancients didn't have the word "biological clock," but they used "Dao" to precisely describe what modern people need concepts like "circadian rhythm," "seasonal hormonal changes," and "metabolic cycles" to explain.
Alright, now let me translate "Dao" into modern terms.
I'm not going to talk about the suprachiasmatic nucleus of the hypothalamus, the melatonin secretion curve, or the cortisol diurnal fluctuation. Too complicated. You just need to remember one metaphor:
Dao is your body's built-in time management system.
That's it. Your "Dao," essentially, is your body's built-in time management system. This system isn't controlled by your consciousness; it's written into your genes by evolution.
Specifically:
What does "rise at sunrise" correspond to? It corresponds to the cortisol "awakening peak." Between 6 and 8 AM, cortisol levels naturally rise, making you awake, motivated, and raising blood sugar. This is the body's set "work alarm clock." If you wake up at this time, you're going with the flow. If you force yourself to sleep until 10 AM, you've missed this peak—it's like the alarm rang, you didn't press it, and then you complain about having "no energy."
What does "rest at sunset" correspond to? It corresponds to the melatonin "sleep signal." Between 9 and 11 PM, light weakens, retinal signals are sent to the hypothalamus, and melatonin begins to secrete. This is the body's set "off-work reminder." If you prepare to sleep at this time, you're going with the flow. If you insist on scrolling on your phone, blue light suppresses melatonin—it's like the body says "off work," and you say "one more meeting."
What does "spring generates, summer grows, autumn harvests, winter stores" correspond to? It corresponds to the seasonal博弈 between thyroid hormone and melatonin. In spring and summer, the days are long, thyroid hormone secretion is vigorous, metabolism is fast, suitable for consumption and activity. In autumn and winter, the days are short, melatonin secretion increases, metabolism slows down, suitable for energy storage and rest. In winter, you insist on achieving the same exercise volume as in summer—it's like issuing unreasonable quarterly KPIs to the body.
So, "Dao" is not mysticism. It's simply a functional metaphor—describing the body's built-in time management system and the synchronization between this system and the external environment.
The ancients had no gene sequencing, but they used the concept of "Dao" to precisely describe what modern people need three concepts—"circadian rhythm," "photoperiodic response," and "seasonal metabolic regulation"—to explain.
Real-Life Examples
Three anecdotes to help you instantly understand what "Dao" is.
Example 1: Cross-Border Jet Lag.
You fly from Beijing to New York. Twelve hours later, local time is 8 PM, but your Beijing time is 8 AM. You're sleepy because your body says "it's time to get up." You force yourself to sleep, but can't. You finally fall asleep, and at 6 AM New York time you get up, but your Beijing time is 6 PM, and your body says "it's time to clock out." You're groggy all over, have a poor appetite, your immunity drops, and one chill and you catch a cold.
Western medicine says: This is circadian rhythm disruption, requiring 3-7 days to resynchronize. TCM says: You've violated the body's "time zone Dao"—the body is running on Beijing time, but you're forcing it to clock in on New York time.
The truth: Your biological clock is regulated by light, temperature, and dietary signals. Crossing time zones, all signals are disrupted. The body needs time to recalibrate. This calibration process is the process of "finding the Dao."
Example 2: Dieting Leading to Menstrual Irregularity.
You saw some celebrity's method: eat only one meal a day, lose ten pounds in a month. Your weight indeed dropped, but your period stopped. You panic, go to the doctor, and the doctor says: Your weight dropped too fast; the hypothalamus thought you were in a famine and turned off the power to the reproductive system.
TCM says: You've violated the body's "metabolic Dao." The body has its energy budget, and you suddenly cut two-thirds of the budget. The body says: "Okay, reproduction is a non-essential expense, let's pause that first." The period stopped; the body is protecting itself.
The truth: The hypothalamic-pituitary-ovarian axis is extremely sensitive to energy status. A sudden drop in caloric intake, leptin levels drop, and the hypothalamus receives the "famine signal," suspending gonadotropin release. This is the body's "Dao" playing a protective role.
Example 3: Retired Life Becomes Healthier with Regular Routine.
Old Zhang, when working, overtime until 9 PM every day, weekend socializing, three highs and all, maintained by medication. After retirement, every day up at 7 AM for a walk, noon nap, bed at 10 PM, three meals on time. Half a year later, blood pressure dropped, blood sugar stabilized, and medication was reduced.
Western medicine says: This is the effect of lifestyle intervention. TCM says: Old Zhang has returned to the "Dao"—no longer fighting against the body, no longer going against Heaven, following the natural rhythm, and the body resolved the problems on its own.
The truth: After retirement, Old Zhang's sleep-wake rhythm, dietary rhythm, and activity rhythm all returned to a natural state. Circadian rhythms synchronized, insulin sensitivity recovered, and blood pressure fluctuations decreased. The body doesn't need medication intervention because the "Dao" is smooth.
Three cases, one underlying logic: the body has its own schedule, and fighting against the schedule causes problems.
Modern Research
Is there scientific research on "Dao"?
Yes, and quite a bit. Scientists don't use the word "Dao"; they use:
- Circadian Rhythm. The 2017 Nobel Prize in Physiology or Medicine was awarded to scientists who studied the molecular mechanisms of circadian rhythms. They discovered that almost every cell in the human body has its own "clock genes" (CLOCK, BMAL1, PER, CRY), which are expressed cyclically throughout the day, regulating almost all physiological functions including metabolism, immunity, and endocrine. This is the manifestation of "Dao" at the cellular level.
- Chrononutrition. Research finds that the same food, eaten at different times, has completely different metabolic effects. Eating carbs in the morning produces a blood sugar response 30% lower than at night. Eating high-fat foods at night has a fat oxidation rate 50% lower than in the morning. This is the scientific explanation of "rise at sunrise" at the metabolic level—the body has its own "eating schedule."
- Seasonal Affective Disorder (SAD). In autumn and winter, reduced sunlight increases melatonin secretion and decreases serotonin levels, and about 5% of people experience depressive symptoms. This corresponds to TCM's concept of "winter storage"—in winter, energy withdraws inward, and emotions also withdraw inward. Forcing yourself to maintain summer levels of activity in winter is fighting against the body.
- Shift Work and Health Risks. The World Health Organization has classified "shift work" as a Group 2A carcinogen. Populations who violate circadian rhythms for long-term work have significantly increased incidence rates of breast cancer, prostate cancer, metabolic syndrome, and cardiovascular disease. This is the cost of "violating the time zone Dao."
All this research is saying the same thing: the body has its built-in time management system, which is not determined by will but shaped by genes and the environment. Follow it, and you're healthy; violate it, and you're sick.
Practical Methods
Now that you understand "Dao," how do you practice it?
First, dispel a few misconceptions:
- Not everyone is suited for early rising. Human biological clock types are divided into "lark type" (early risers) and "owl type" (night owls), which is determined by genes. Forcing an owl type to get up at 5 AM is like forcing a lark type to stay up late. Finding your own rhythm is more important than forcibly conforming to a "standard schedule."
- Not every season requires the same intensity. In winter, metabolism slows down, which is the body's natural law. You insist on achieving the same exercise volume in winter as in summer—it's like planting watermelons in winter—not impossible, but labor-intensive and not worth it. Sleep more, move less, and store energy in winter; move more, consume more, and output more in summer—this is the "Dao."
- Not the more self-disciplined, the better. Many people understand self-discipline as "wake up at 5 AM every day, exercise every day, eat a fixed diet every day." But if this "self-discipline" violates your body's rhythm, it's "self-abuse." True self-discipline is reading the body's signals, then cooperating with it.
Specific methods:
- Find your own rhythm. For one consecutive week, don't set an alarm, and record your natural sleep and wake times. This is your "Dao." If you naturally wake up at 7 AM, don't force yourself to get up at 5. If you naturally fall asleep at 11 PM, don't force yourself to sleep at 9.
- Respect seasonal changes. Summer: exercise more, sweat more, socialize more, and start more new plans. Winter: rest more, sleep more, store more energy, and complete more existing plans. Spring: start new habits. Autumn: summarize, wrap up, and prepare for winter. This is the modern version of "spring generates, summer grows, autumn harvests, winter stores."
- Reduce artificial intervention. Don't fight against the body. Sleepy? Sleep. Hungry? Eat. Tired? Rest. Sounds simple, but how many people drink coffee when sleepy, endure hunger when hungry, and tough it out when tired? These "artificial interventions" seem effective in the short term, but they are透支 in the long term.
- Accept individual differences. Some people eat popsicles in winter and are fine; some people eat popsicles and get diarrhea. This isn't about who's right and who's wrong; it's a different "Dao." Find the dietary, exercise, and rest patterns that suit you, rather than copying others. Your body has its own "Dao."
- Light management. After getting up in the morning, expose yourself to natural light as soon as possible (even on cloudy days), letting retinal signals tell the brain "it's time to go to work." One hour before bed, reduce blue light exposure (turn on night mode, wear blue light glasses), letting the brain receive the signal "it's time to clock out." This is the cheapest and most effective way to "adjust the Dao."
These methods don't require you to believe in TCM. You only need to understand: your body is not a machine; it has its own time management system. Following this system is the "Dao."
One-Minute Summary
🕐 One-Minute Understanding of "Dao"
Dao = The natural rhythm of the body.
- Rise at sunrise = the biological clock's work alarm clock (morning cortisol peak, time to wake up).
- Rest at sunset = the biological clock's off-work reminder (evening melatonin secretion, time to sleep).
- Spring generates, summer grows, autumn harvests, winter stores = the biological clock's quarterly KPIs (consume more in summer, store more energy in winter).
- Signs of violating the "Dao": getting sick from jet lag, amenorrhea from dieting, collapse from staying up late—the body is fighting against the schedule.
- Causes: disrupted light, irregular diet, not following seasons, forcibly changing schedule, ignoring individual differences.
- Methods: find your own rhythm, respect seasonal changes, reduce artificial intervention, accept individual differences, manage light exposure.
- The ancients called it "Dao"; modern people call it "biological clock," "circadian rhythm," and "chronobiology."
- Different names, but the body knows: going with the flow saves energy; going against the flow costs your life.
xiaokz · Concept 10
Using the language of modern science to help the world understand traditional Chinese wisdom.
Not mysterious, not superstitious, not dismissive.
Understand, rather than merely believe.