1. Sync Your Central Clock with Bright Light Therapy: Go to bed at the same time every day and wake up at the same time every day. Get 7 to 9 hours of sleep. Full stop. Do 30 minutes of bright light therapy first thing in the morning to sync your master circadian clock and enhance your ability to sleep that night. Resync your master circadian clock and enhance melatonin secretion with 30 minutes of midday bright light therapy. Click here for my recommended bright light device. http://www.lostfalco…re-to-buy-them/

2. Sync Your Microbiome Clock with Dextrin: Eat fiber at the beginning of each meal to sync your microbiome clock. Click here to try dextrin. https://www.lostfalco.com/supplements/

3. Sync Your Peripheral Clock with Meal Timing and Exercise Timing (Hex Bar, Pull Up Bar, Fit Desk): Eat at the same times each day within an 8 to 12 hour window and exercise for 30 min (remember the exerkines!) at the same time every day. Click here for simple, affordable devices you can use at home. https://www.lostfalco.com/devices/

4. Use ‘Sequence Eating’ to Control Glycemic Response: Eat Fiber/Veggies first THEN Protein THEN Carbs (eat fat with fiber and/or protein) https://www.lostfalco.com/supplements/