I have a daily schedule for staying healthy because timing matters. Every day our bodies go through predictable cycles. Our hormones rise and fall; our bodily functions, from our heart to our digestive system, have their own phases and our brain does too. So try this schedule:  

  • Wake up and exercise before you eat. Working out before breakfast burns 20-percent more fat than waiting until after your first meal. That’s because when you work out on an empty stomach, you’re burning stored fat. If you work out after eating, you’re burning the food you just ate, and you’re not making a dent in what’s stored.  

  • Then make lunch your biggest meal of the day. According to the International Journal of Obesity, people who eat 40-percent of their daily calories at lunch lose more weight. That’s because our metabolism is primed to burn calories midday. If we eat later at night, our body thinks it’s time to store fat instead of burning it for energy.  

  • If you need to be creative, go for it around 4:30 PM, toward the end of your workday. That’s when your brain is unfocused and a bit tired. It sounds counterintuitive, but when our brain is unfocused, we come up with more out-of-the-box ideas. We think in ways we wouldn’t if we were at the top of our game.  

  • The final to-do on your daily schedule: pop an aspirin before you go to bed. In a study, people who were pre-hypertensive - meaning they had higher-than-normal blood pressure, but weren’t in the danger zone - took an aspirin before bed. And they lowered their blood pressure so much that they didn’t need blood pressure medication for another 15 years. That’s because taking aspirin at night reduces the activity of an enzyme that raises blood pressure. So whether you’re on a daily aspirin regimen or you’re already taking blood pressure meds, take them at night for the best results.