The doctor reveals the ideal times for work, sports and food
I really love the word "physiological" - that is, the way nature intended. To act not contrary to the body, but adjusting to its work and structure. It's easier and faster to achieve success - a beautiful body with a sufficient number of muscles.
In our body, all processes run by the clock.
And in order to start them correctly, you need to go to bed on time the night before. Going to bed late breaks the chain.
21:00 - melatonin, the hormone of the night, begins to be released into the bloodstream. He prepares all systems for sleep. Ideally, at this time, you also begin to curtail the day's hustle and bustle.
22:00 - ideally, you should already be in bed with a book. On your phone or laptop, you also need to turn on the night mode of the screen.
If the lights are not dimmed, you can run into an increased appetite.
The processes of body renewal are started.
23:00 - completely turn off the light, the dream begins. In the dark, the secretion of melatonin is accelerated, it increases the level of leptin (the hormone of satiety) and reduces the level of ghrelin (the hormone of hunger).
The production of growth hormone (growth hormone) begins, which, among other things, is responsible for muscle growth. And muscles are youth.
At night, women are actively producing reproductive hormones - follicle stimulating hormone (FSH) and luteinizing hormone (LH).
01:00-03:00 - active time of the liver. If a person goes to bed on time, then at this time the liver is engaged in what is written to her in the family - general cleaning of the body, neutralization of hazardous substances and protection of us, for example, from oncology.
And if a person is awake, the liver produces glucose and disrupts carbohydrate metabolism.
03:00-04:00 - melatonin falls, cortisol levels rise.
05:00-07:00 - active time of the large intestine. Get up early if you are constipated.
06:00-07:00 - the perfect time to get up. Endorphin release, cortisol peak. In theory, at 6 in the morning, most people go off their own alarm clock.
In men, testosterone peaks. A woman in the right phase of her cycle has a high level of reproductive hormones. We need to make children.
Within 40 minutes - an hour after getting up, you need to have breakfast!
At this time, many go to sports, but this is not the optimal solution.
08:00 - morning peak of cortisol. You definitely have to get up. Only those planning to conceive should be in bed.
10:00-14:00 - at high DHEA values. a prohormone that is responsible for memory, attention and concentration. Work work work.
11:00-13:00 - the greatest endurance. In theory, you can go to the gym. But be careful if you have heart problems - you can not calculate the load.
13:00-15:00 - activity of the small intestine. We need to have lunch, the food is perfectly digested.
15:00 - the time of maximum fatigue and... the best time for sex. Men have a peak in estrogen (!), Which increases the emotional presence in the process. And women still have high cortisol, which gives them energy and responsiveness.
Then you can sleep for 20 minutes - the perfect time to increase your creativity. True, I don't understand how to organize all this during work :-)
16:00-18:00 - ideal for strength training and fitness in general.
17:00-19:00 - kidneys are active. Drink plenty of water.
19:00-21:00 - the best time for stretching and joint exercises. Joints at peak mobility.
20:00 - before that time you should have dinner. Protein - poultry, fish, meat, cottage cheese. Vegetables can be boiled. Absolutely no to fruits and cereals. You can have some bread. Later, the gastrointestinal tract will no longer work so actively.
In general, if you want to start a new life, go to bed early.
Your Doctor Pavlova
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