When every choice you make feels punishing:

1. Your liver has a closing time. Have dinner by 5pm to avoid a metabolic traffic jam and transition from processing to repair mode before you hit the pillow.

2. Hit the pillow no later than 10pm. You get your biggest dose of growth hormone (fountain of youth) between 10pm and 2am. But only if you sleep.

3. Get up by 6am to ride the natural cortisol spike, making you feel alert. After 6 means you've missed the wave, making you feel groggy even after 8 hours of sleep.

4. Have a light breakfast. The goal here isn't to fuel the day. It's to kindle the fire without dousing it.

5. Have a solid lunch —warm, sit-down, without screens — between 10 and 2. Your core body temp and digestive enzymes peak when the sun is highest.

6. Sip hot water throughout the day. Think of it as a gentle power wash. A detox to your system without having to do a detox.

7. Walk after lunch. It acts as a glucose vacuum telling your muscles to suck up the sugar from your lunch immediately.

Circadian rhythm will give you the slack in everything you do.