Four Daily Habits

12 Weeks to Better Health

Timing our food, sleep, exercise and light is key to health and longevity.

Ontime is Your Guide to Four Pillars of Health

set up your profile and your goals you want to achieve

Sleep-Wake Times

In the past we had no lights, electricity and shift work to keep us up all hours. By tracking how long and how well we sleep we have the keys to better fitness.

Diet-Fasting Times

Track everything you eat and drink. Yes, everything including a cup of water, handful of chips, a piece of a cookie, fruit, supplements, medicine, etc

Exercise-Rest Times

Staying active and moving daily is a must. Build a healthy habit of at least 30 minutes each day preferably in a natural sunlight. Early light exposure and activity just after meals makes for a healthy metabolism.

Light-Dark Exposure

The light and dark cycle of the sun has effect on your circadian clock. Light affects the production of melatonin in promoting sleep hormone. Measure light exposure during the day and night helps building your biological cycle.

Circadian Reprogramming

Research has shown our daily eating, sleeping, light, and activity patterns can impact health and performance. This program is inspired by groundbreaking research from Dr Satchin Panda. It is part of a community for helping track biological rhythms in the real world, while also improving health by understanding your body’s rhythms.