Do all the steps or one at a time. Nature, meal timing, blue light and cold exposure are important elements to get you back in balance.
The Steps below are designed to get your circadian rhythms back into balance. Our body works on rhythms and the sun is the clock that sets those rhythms. Every cell in our body, our mitochondria, every hormone, every body system and organ has it’s own rhythm that work in unison. When they are not in balance we can feel out of balance too.
These steps also get your master hormone Leptin back into balance which is an important piece of the puzzle.
See the sunrise
See the sunrise everyday. Remove sunglasses, hats, no sunscreen, no shoes and show as much skin as possible. The morning sun builds melatonin, charges your mitochondria, sets your circadian rhythm, plus so much more.
Go outside, during the day, in the sun or shade, with your feet on the ground, no hat, sunglasses or sunscreen, starting with 5 minutes and building to 20 minutes. But don’t get burnt. You can use an App such as DMinder to track your vitamin D levels.
Eat after sunrise
Eat breakfast after the sun has risen; High protein, fat and minimal carbohydrates (try to add seafood). Breakfast or lunch should be the biggest meals of the day.
Eat max 3 meals a day
Eat a maximum of 3 proper meals a day and leave 4-to-5-hour gap between them. Your digestion is on a 4 to 5 hours cycle.
No snacking at all. Snacking disrupts your digestion cycle, by keeping your insulin and blood sugar high. Drink water with pinch of salt between meals.
Eat before sunset
The last meal of the day should be your smallest and before the sun goes down.
Do not eat at least 3 hours before bed
Do not eat 3 to 4 hours before bed. Your body needs time to digest your dinner before important repair work takes place during sleep. Eat close to bed and you don’t get the benefits of your hormones during sleep.
Avoid night time blue light
Artificial blue light from our devices, TV, ceiling lights etc may be having more of an impact on your sleep, weight loss goals and general health than you realise. Reduce the use of devices particularly after the sun goes down. Artificial blue light impacts sleep and other body rhythms.
Get cold adapted
Get cold adapted, especially if you are menopausal and struggling with weight gain, inflammation, poor sleep etc. Start slow with wetting your face with cold water, end your showers with cold water or jump in the ocean. Only do what you feel you are ready for.
Walk every day and lift heavy things a couple of times a week. Start slow and build your way up.