I've been reading books about the circadian rhythm and time restricted eating (TRE) for a couple of years now and I have distilled for you the three things you can easily do right now to get healthier.

Before we get to that though, there might be a fourth step for some of you. In case you smoke then step 0 is quite smoking, it's scientifically proven to be the number one thing to do to improve your health.

Our body and our brain work in rhythms. They reset every 24 hours and that clock starts or stops many important processes in our body. Without you having to read all those books and understand in detail how it works you can just follow my steps.

Step 1 - got to bed at around the same time. Stop any blue light and reduce any light about 1-2 hours before going to bed. Light tells our brains that we are still active and is extremely unhelpful when we are about to go to sleep. Do not use alarm clock to wake up but rather allow yourself to wake up from the natural light outside. This will help you regulate your sleep cycle which is essential for healthy lifestyle.

Step 2 - restrict your eating to 8-10 hours during the day. Most people eat for 15-16 hours. But our bodies need 2-3 hours to switch between ful metabolism mode and rest and restore mode. The longer our non eating period is the more fat our bodies burn. If you stick to an 8-10 hours eating window you will not only lose weight but will feel many additional health benefits as your body regulates its metabolism cycle.

Step 3 - expose yourself and your eyes to at least an hour of sunlight every day. Some people spend plenty of time outside but wear Sun glasses which make them feel comfortable but reduce the amount of lux they absorb. make sure you have at least an hour per day outside without sunglasses or sit near a clear window for most of the day to make sure you get all the benefits of the day light. This will help you maintain healthy vitamin d levels and reduces the chances of developing depression and anxiety.

There is a lot of science and research that has gone into these three steps. countless books on the topic and my time to read and make accessible  for you. I guarantee that if you follow these three steps you'd be surprised with how much better you would feel and will be less susceptible to illness and health conditions.

I hope you find this useful!