Ego Killer MOTIVATION with Johann Francis

Let's optimize by thinking through all of the steps for understanding our peak performance. And remember, EKM is all about the action or intention to train or workout. Peak performance in fitness can mimic the peaks outside the gym too.

Circadian rhythms are 24-hour cycles that are part of the body's internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.

1. Optimal Timing for Cognitive and Physical Tasks: Research suggests that our cognitive functions and physical capabilities fluctuate in a predictable pattern throughout the day. For instance, most people experience peak cognitive performance in the late morning, a dip in the early afternoon, and a rebound in the late afternoon. Understanding these patterns can help you schedule tasks that require high concentration or physical effort when you're naturally more prepared to tackle them effectively.
2. Improved Sleep Quality: Aligning activities like exposure to natural light during the day and reducing blue light exposure in the evening can enhance the quality of sleep. Better sleep improves cognition, mood, and overall health, further contributing to peak performance.
3. Enhanced Recovery: Scheduling rest and recovery according to your body's natural rhythms can optimize the healing and rebuilding processes. For instance, human growth hormone, which plays a key role in tissue repair and muscle growth, is predominantly released during deep sleep.
4. Mood Regulation: Circadian rhythms also influence hormones like cortisol and serotonin that affect our mood and stress levels. By aligning activities to these rhythms, you can maintain a more stable mood, which is conducive to sustained motivation and performance.
5. Energy Efficiency: Working with your body's natural rhythms allows you to utilize energy more efficiently. Performing tasks when your body is naturally more alert and resting when it's winding down can reduce fatigue and improve overall productivity.

• Morning Light Exposure: Start your day with natural sunlight to help reset your internal clock, promoting alertness in the morning and better sleep at night.
• Schedule Tasks Strategically: Plan demanding tasks for when you're naturally more alert and creative tasks for when you're in a more relaxed state.
• Consistent Sleep Schedule: Go to bed and wake up at the same time every day to reinforce your natural sleep-wake cycle.
• Mindful Eating Times: Eating aligns with your body's metabolic rhythms, potentially improving digestion and energy use.

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