Today at Pickl Ball it was somebody’s birthday, and so there was a huge table set up with all sorts of food like substances lol I’m pretty proud of myself because I didn’t even walk near that table and I saw people eating all the things I used to like to eat, I told myself don’t even walk over.

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So, in the course, Anthony says that to heal the metabolism one should make sure the caloric intake is above what is suggested in the BMR. But when reading in the community (don't recall to hear in the course), i see that for weight loss, one needs to be in a deficit. Is that different stages that i miss? one for healing and the other for weight loss? @Anthony Phaèsse I learned about circadian rhythm before ending up in this awesome community, and there people talk about how we should eat in the morning because that is that is when we are most insulin sensitive. I know why you're advocate to eat lunch/early dinner but i would love to hear you're thought on this argument for breakfast. Also, how i understood it in the course, i should workout fasted (for weight loss) in the morning. What about post workout eating window of 4 hours? is there no truth in it? To me it makes some sense to workout=hunt and after that feast. I am trying to arrange my day and i can workout either early in the morning or much later in the evening, which means if i will stay fasted until evening workout i will eat very late. Thanks.

1.321 method I've been using the 3-2-1 method for about 12 months - 3 hours before bed: No food - 2 hours before bed: No liquids - 1 hour before bed: No blue light 2. Create an Ideal Bedroom Temperature The ideal temperature for sleep is around 65°F (18°C) to 68°F (20°C). This range promotes deep and restful sleep. However, the optimal temperature might vary for you, so experiment to find what works best. 3.Drink Coffee Before Noon Caffeine metabolism varies, but on average, it takes 4-6 hours for your body to process half of the caffeine you consume. If you have coffee at 3:00 PM, you'll still have caffeine in your system when it's time to sleep. 4.Stick to a Sleep Schedule Consistency is key: Go to bed and wake up at the same time every day, including weekends, to regulate your biological clock. 5.Exercise Regularly Morning or afternoon workouts help: - Increase fatigue - Reduce stress levels - Tire out the body and mind - Regulate circadian rhythms Exercise at least 3 hours before bedtime to avoid overstimulation. 6.Avoid Late Naps - Limit daytime napping to prevent interference with night time sleep. 7.Develop a Calming Pre-Sleep Routine Activities like: - Reading - Deep breathing - Listening to soft music - Taking a warm shower or bath These practices calm your mind and signal your body that it's time to wind down. 8.Avoid Sleeping Pills Caution: Sleeping pills can have adverse side effects and are generally not recommended for long-term use. Implement these hacks to enhance your sleep quality and overall well-being.