📸Visual:

Understanding your body's circadian rhythm—the natural cycle that regulates sleep, alertness, and various physiological processes—can greatly enhance your daily productivity and overall health.

Here’s how to align your activities with this 24-hour internal clock for optimal performance:

1. Optimize Your Sleep:

   • Deep Sleep (Around 2 AM): Your body is in its deepest sleep phase.

   • Melatonin Regulation: Start preparing for sleep as melatonin production increases around 9 PM. Aim to go to bed shortly after to benefit from natural sleep-inducing hormones.

      

2. Maximize Morning Productivity:

   • Testosterone and Alertness Peak (9:30 AM): Schedule your most demanding physical and mental tasks in the late morning as your testosterone levels and alertness are at their highest. This could include intense workouts, critical business meetings, or tackling complex projects.

    

3. Afternoon Efficiency:

   • Coordination and Reaction Time Peak (2:30 PM - 3:30 PM): Use this time for tasks requiring fine motor skills or quick decision-making. This could be a good time for collaborative efforts, hands-on activities, or competitive sports.

      

4. Leverage Evening Strength:

   • Physical Strength and Cardiovascular Efficiency (5 PM): With your body at its peak, late afternoon is ideal for strenuous exercise or physically demanding tasks. Your heart and muscles operate most efficiently, reducing the risk of injury.

      

5. Evening Wind Down:

   • Prepare for Rest (Post 9 PM): As melatonin secretion begins, avoid stimulating activities and bright lights to encourage sleepiness. This is a good time for relaxing activities like reading or light stretching.

      

6. Maintain a Consistent Schedule:

   • Keeping a regular sleep-wake cycle, even on weekends, stabilizes your circadian rhythm and improves sleep quality.

By structuring your day around these biological peaks and troughs, you boost your productivity and foster long-term health benefits, such as reduced stress, better mood regulation, and increased overall life satisfaction.

📽️Videos:

1. Harvard Professor reveals the 7 big LIES about Exercise, Sleep, Running, Cancer & Sugar

    

   In this 90-mins podcast, Dr. Daniel E. Lieberman reveals some shocking myths on the evolution of human physical activity.

    

   Check out the podcast here.

2. Best Exercises for Overall Health & Longevity

    

   Check out the 10 minute video here.

🔗Links

1. 13 LIES standing between you and your dream physique (Read Here)

    

2. How to Beat Your Afternoon Slump (Read Here)
    

3. Exercise Scientist’s Masterclass On Building Muscle (Podcast)