Read the full post here: https://fitnessandfinancesfirst.com/2025/01/17/circadian-rhythm-is-everything/

Turns out grandma was right all along—you’ve got a clock inside you, and it’s way, way more important than you think.

This internal clock, called your circadian rhythm, controls a lot of things: your energy, your metabolism, even how you feel throughout the day. If you’re tired all the time, struggle to focus, or just don’t feel right, your clock might be out of sync.

So how do you fix it? Simple—you live more like nature intended.

Here’s how to reset your internal clock:

1. Get morning sunlight.
The moment you wake up, get outside and soak up some sunlight. Your skin, believe it or not, helps signal your body that it’s time to start the day. This wakes you up properly and boosts important hormones that keep you sharp and focused.

When and how you get your light matters a lot. Stepping out and looking at the sun does not take more than 5 minutes. No, you are not busy enough to skip this.

2. Follow an eating schedule.
You’re not a fucking kid anymore, so stop eating whenever you feel like it and stick to a routine:

  • Breakfast: Before 9 AM. Go protein-heavy—think eggs and meat.
  • Lunch: Before 1 PM. Keep it light on carbs but still add protein.
  • Dinner: Before 7 PM. Carb-heavy meals are fine here since they can help you sleep better.

Your body isn’t just a machine; it’s a finely tuned clock. And guess what? Your circadian rhythm controls more than just sleep—it also runs your digestion.

When you wake up, your metabolism is active. Your gut is ready to handle food early in the day, making breakfast the most important meal for energy.

As the day goes on, your digestion weakens. Lunch is your mid-day fuel, but by evening, your gut slows down. Eating too late? You’re forcing your body to work overtime when it should be winding down. Midnight snack? You definitely don't give a shit about your health.

Disrupting your rhythm with late-night snacks can lead to bloating, poor digestion, and long-term issues like weight gain and insulin resistance.

Being consistent with your meal timings will improve your circadian rhythm. Just make sure you eat around the same time every day. If you eat your breakfast between 9 and 9:30 AM, it is fine. Don't freak out and kill yourself if you miss the clock by a minute, use your common sense.

Why does this matter?

Because if your circadian rhythm is screwed, your health is screwed — big time. Studies show that poor sleep patterns can lead to serious problems like mental illness, diabetes, heart issues, and even cancer. That’s not fearmongering—that’s reality.

Think about it: Shift workers (who have irregular sleep schedules) tend to die younger than people with normal routines. Your body needs rhythm. Without it, you’re breaking down from the inside out.

The biggest disruptor: Artificial light at night.

At night, even small amounts of artificial light—like your phone screen—can mess up your internal clock. Your eyes are extremely sensitive to light after dark, and too much of it can trick your brain into thinking it’s still daytime. The result? Poor sleep, low energy, and bad moods.

Your phones and laptops have this tool called an "Eye comfort mode". For heaven's sake activate it post 6 PM to protect yourself from artificial light.

If you’re struggling with motivation, mood swings, or feeling lazy all the time, trying fixing your messed-up circadian rhythm.

Being a night owl is not cool anymore.

Real life is not high school. You don't get any cool points for being the guy that stays up all night.

Working late at night does not mean you are outworking your competition. Your boss is not going to notice and sadly, the well liked carefree guy will get promoted instead of you (again).

This is also one of the main reasons why you should start your own business ASAP. You want to be paid on the results that you produce and not on the time you spend.

Disclaimer: The opinions shared here are not intended as legal, financial, health, or dating advice. Content is for informational purposes only. Consult relevant professionals for personalized guidance. We bear no responsibility for actions taken based on this information.

PS: I'll be more than happy to do a full blown series on how to optimize your health and fitness. It will take less than 10 hours per week and you don't have to take more than 5-6 essential supplements.