Even if you do everything "right": exercise every day, eat high-protein, low-calorie food and plenty of fruits and vegetables, and sleep long enough every day, your body still warns you again and again. Why?

all these problems are not you, but your work and rest. Daily routine plays a decisive role in people's weight, physical strength, health and mood. This book combines the ancient Ayurvedic medicine with the advanced scientific research achievements of the Nobel Prize, and makes a complete set of comprehensive plans for you. With minor changes, you can manage your weight, sleep, stress and emotions more easily and completely change your life.

physiologists believe that the body has its natural rhythm, which is called circadian rhythm. It is an almost all-weather circulation mechanism, which will reset when people feel the first light every morning. Circadian rhythm guides our body when to digest food, when to get ready for sleep, and when to adjust blood pressure, metabolism, hormone secretion, body temperature, cell repair and so on.

Most of us are used to arranging our daily routine with work as the center, but various sub-health problems appear day after day. According to the circadian rhythm, there are two advantages:

1. Most people want to lose weight. Even if some people feel that they don't need to lose weight, their weight is better after changing their work and rest according to the circadian rhythm.

2. The problem that many people have is fatigue, which is manifested by physical discomfort or lack of energy, and even mild depression. Arranging work and rest according to the body clock and circadian rhythm can improve this problem and store new energy.

What must be done:

1. Go to bed on time every day, preferably no later than 1: 3.

2. put the biggest meal at noon.

3. Exercise first in the morning.

stick to the above three points for a week, and your health will improve.

know your sleep schedule. To make a change, first of all, you need to record and track your sleep cycle and ask yourself the following questions:

1. When do you usually go to bed when you know you have to get up early for work? What time do you get up

2. If there is no alarm clock, can you wake up naturally on weekdays?

3. how long does it take you to get up after the alarm clock rings on weekdays?

4. when do you sleep and get up on the rest day?

Each of us has different sleep habits, so we don't need to strictly follow a specific way. The author of the book gives different suggestions for different people, aiming at helping us find a suitable sleep mode. But in any case, the following points are very important:

1. Try to reduce the stimulation before going to bed. Start to calm down about 2 hours before going to bed, stay relaxed, stay away from electronic products, take a bath, listen to soothing music and read casual books.

2. Eat less at night. At night, our digestive system begins to slow down, and eating more food is not easy to digest, which causes gastrointestinal burden and is easy to lose sleep.

3. Keep the bedroom dark and quiet. Try to exercise before breakfast, and it is not easy to exercise vigorously at night.

4. Don't be anxious about getting up early.

The book puts special emphasis on meal time. In our daily life, we often eat breakfast casually (or not), eat simply at noon and have a big meal at night. But the study found that just changing the biggest dinner to lunch will improve your weight. The author suggests that we:

1. Eat at the same time every day.

2. Enjoy the biggest meal at noon.

3. Choose a nutritious breakfast.

4. Make up your mind not to eat snacks.

5. Reduce the number of meals, try moderate fasting, and give the digestive system some time to buffer the news. The body fasted for 1-12 hours at night, and didn't eat for at least three hours between meals. Such a mild fasting method is beneficial to our health.

Eating and sleeping are for survival, while exercise is a habit. To maintain the vitality of the body, you must exercise every day. The author suggests that we should do exercise after getting up, and then have breakfast or do other things. This will send an undeniable signal to the body: a new day has begun.

you don't need to do strenuous exercise for a long time before breakfast, just 2-35 minutes. You can run on the treadmill or exercise outdoors. The most important thing is to insist on short-term intensive exercise every day, so as to achieve the best exercise effect.

it is difficult for most people to start exercising and stick to it. The trick here is to do some exercise every day even if the amount of exercise is less than before. When starting a new exercise plan, you can do what you can every morning, starting with a walk, slowly walking, and then jogging, step by step. As long as you keep doing this, you can open your body system in the morning and take a deep breath to clear your head.

Get up on time, go to bed on time, put the biggest meal at noon, have a light dinner and exercise first after getting up early.

get up at 6: am and drink a cup of hot water to activate the digestive system.

exercise at 6: 15 am, and gradually increase the intensity of exercise. Take a deep breath when exercising.

breakfast at 7: & is light &; Healthy food.

have a hearty lunch at noon at 12: pm, but be sure to eat at the same time every day.

Take a walk outside at 12: 3 pm, which is helpful for digestion and can also receive natural light.

make a cup of herb tea at 1: pm, and be careful not to eat snacks in the afternoon.

Have a light dinner at 6: 3pm, eat more vegetables or some protein, and don't eat rice, bread and monosaccharide. If you are still in the office, you can have a light meal. Stop eating after eight o'clock, and set aside at least two hours after dinner to prepare for sleep.

at 8: 3 pm, turn off the computer, mobile phone and TV, and start reading, meditating, taking a bath, keeping a diary or other things at night. At this time, you should relax and calm yourself down.

turn off the lights from 1: pm to 1: 3 pm. Even if you can't fall asleep immediately in the first few nights, take a deep breath, relax and wait for sleep.

I have a regular basic sleep schedule. I usually get up at 5: 3 in summer. Before listening to audio, I suggest that I use sunrise as the time to get up and use natural light to help me get up. Now start pushing forward gradually, you will wake up naturally before five o'clock, and then get up. One of the great advantages of getting up early is that you will be sleepy at night and usually fall asleep between 9: 3 and 1: .

I don't do very well in sports and diet, which may be the reason why I have never been able to lose weight. I used to exercise at night (walking or running), and I was prone to overeating at dinner. I often added snacks or fruits in the afternoon. Now start to adjust according to the advice in the book. After getting up early, start jogging for half an hour, stretch and wash, prepare breakfast and lunch, and the extra two hours in the morning will make your day more leisurely. Moreover, the sweat after jogging can take away the fatigue and start the good spirit of the day. Dinner has also begun to adjust, reducing the intake of staple food carbohydrate (rice and noodles), stick to it, and hope that the physical condition can get better and better.

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