Sleep isn’t only about how many hours you get. Research shows that consistent sleep and wake times help regulate circadian rhythms, which influence sleep quality, hormone release, energy levels, and metabolic function. Irregular sleep schedules can disrupt these rhythms—even when total sleep hours appear adequate. This means :• Going to bed and waking at similar times matters • Sleep timing helps the body anticipate rest and wakefulness • Quality and regularity influence how restorative sleep feels Duration still matters, but consistency helps the body use sleep more effectively. Beginner functional approach: Aim for a regular sleep and wake window most days of the week—even on weekends—while allowing flexibility for real life. Functional wellness supports rhythms, not rigid perfection. Functional Living Academy ✨ Inside Functional Living Academy, we focus on sleep as a biological rhythm—not a numbers game. Sources Centers for Disease Control and Prevention (CDC) – Sleep Hygienehttps://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html National Institutes of Health (NIH) – Circadian Rhythmshttps://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx NIH – Irregular Sleep Patterns and Healthhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/

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I am so grateful to everyone who watches, and to my 84 subscribers. I am grateful to: https://www.youtube.com/@TheContemplativeDad https://www.youtube.com/@thethrivingchristianartist and my all time favorite fellow nerd/ art YouTube creator: https://www.youtube.com/jazza for being the inspiration that I vastly needed to finally as @ray-thigpen-7362 would say "Do what I know" https://www.skool.com/doing-what-you-know-3925/about?ref=262e067e63454e2485f20f5995c706af https://www.youtube.com/@geekmansworld

Digestion follows rhythms—just like sleep and energy. The digestive system is influenced by circadian biology, meal timing, and nervous system activity. When eating patterns are irregular or constantly changing, digestive comfort and efficiency can be affected. Research shows that: • The gut has its own internal timing systems • Digestive processes vary across the day • Regular meal timing can support digestive function This doesn’t mean rigid schedules are required. It means the digestive system benefits from predictability and consistency. Beginner functional approach: • Eat meals at roughly similar times most days • Allow adequate time between meals • Eat in a calmer state when possible Supporting digestive rhythms is about working with physiology, not controlling it. Functional Living Academy ✨ Inside Functional Living Academy, we teach digestion as a functional process—not a list of rules. Sources National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – How the Digestive System Works https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works NIH – Circadian Rhythms and the Gastrointestinal Tract https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4233122/ Harvard Medical School – Circadian Rhythm and Metabolism https://www.health.harvard.edu/staying-healthy/the-importance-of-circadian-rhythm

Balanced doesn’t mean doing everything perfectly. In functional wellness, balance refers to supporting multiple body systems together, not optimizing one area at the expense of others. Health is influenced by how nutrition, movement, sleep, stress regulation, and recovery interact over time. Balance includes: • Eating in a way that supports energy and digestion • Moving the body regularly without overtraining • Allowing adequate rest and recovery • Managing stress load rather than eliminating stress • Adjusting habits as life demands change A routine that looks “healthy” but leads to exhaustion, restriction, or chronic stress is not balanced—even if it appears disciplined. This is one of the biggest reasons I have adopted an 80%/20% split. 80% of the time, I do what I have committed to doing. 20% of the time, I allow myself to be human. Functional wellness prioritizes adaptability and sustainability, because the body is dynamic, not static. Beginner reflection: Ask, Does this routine support me across most days—or does it require constant pushing? Functional Living Academy ✨ Inside Functional Living Academy, we define balance through function, not extremes. Sources World Health Organization (WHO) – Healthy Living Frameworkhttps://www.who.int/news-room/fact-sheets/detail/healthy-living Centers for Disease Control and Prevention (CDC) – Lifestyle Risk Factors and Preventionhttps://www.cdc.gov/chronicdisease/resources/publications/factsheets/prevention.htm National Institutes of Health (NIH) – Health Across Body Systemshttps://www.nih.gov/health-information