Ontime Health

Rhythm is the life of space of time danced through

tips for reducing stress
Circadian and Fasting Research

Cope with Stress, Best 6 Methods

In our society stress, anxiety, and depression are common and often related issues that affect more than 50 percent of adults. While certain levels of stress are part of life and can even be a positive force that motivates you...
8 tips for mindful eating
Circadian and Fasting Research

8 Essential Healthy Eating Habits

Sometimes the simplest way to define something is by stating what it is not. Food is fuel. The purpose of eating is to nourish our bodies and give them needed energy, both physically and mentally, to function each day. Using...
healthy food for liver
Circadian and Fasting Research

Love Your Liver to Live Longer

You can’t live without your liver and if you don’t keep it healthy you put yourself at an increased risk for liver diseases that can affect your entire body and life with symptoms that include abdominal pain and swelling, swelling...
improving sleep quality
Circadian and Fasting Research

Effects of Light on Sleep and Circadian Rhythm

Light can have a profound impact on our sleep. Exposure to light can stimulate wakefulness and alertness, whereas darkness can lead to sleepiness. This is because light acts as a signal for your circadian rhythm, the body’s 24-hour biological clock. ...
Dr Panda Studies

Types of Fasting: Definition, Methods & Benefits

Over the past few years, the popularity of fasting has greatly increased.  Certain types of fasting such as intermittent fasting and time-restricted eating have become frequently discussed in the mainstream media.  There are many reasons that people choose to fast,...
Best Time To Workout
Circadian and Fasting Research

Best Time To Workout: Morning or Evening?

By Jack Harley, MSc, University of Oxford  Making time to exercise on a regular basis can be challenging, and usually finding any time to exercise is the most important thing. But if you want to get the most out of...
sleep debt
Dr Panda Studies

Sleep Debt: What it is and 6 Ultimate Sleep Tips

By Jack Harley, MSc, University of Oxford  We all know how important sleep is for our overall health, and the detrimental effects of losing sleep. In fact, losing sleep on a regular basis can lead to accumulating sleep debt. This...
time-restricted eating
Circadian and Fasting Research

Time-restricted Eating: 4 Critical Benefits for Health

By Jack Harley, MSc, University of Oxford  We all know how important what we eat is for keeping healthy, but when you eat is also important. Time-restricted eating is a nutrition program that focuses on when you eat rather than...
sleep circadian
Circadian and Fasting Research

Sleep: Quality, 5 Phases, Circadian Rhythm, Disorders

By Jack Harley, MSc, University of Oxford  When thinking about how much sleep we need, it’s common to focus on the number of hours of sleep we get. But while total sleep duration is important, it’s not the full story...
circadian rhythm
Circadian and Fasting Research

6 New Daily Habits For Optimal Circadian Rhythm

By Jack Harley, MSc, University of Oxford  We all know getting quality sleep is important, but it’s not the full story. It is possible to get 8 hours of sleep, and still feel groggy in the morning. In this case,...
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Circadian and Fasting Research

Insightful Excerpt from The Circadian Diabetes Code by Satchin Panda, PhD

Introduction If you or a loved one has recently been diagnosed with prediabetes or diabetes, you are not alone. According to the U.S. Centers for Disease Control and Prevention (CDC), one in ten Americans has diabetes, and one in three...
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Circadian and Fasting Research

Exercise and Brain Health

• A Better Mood: Exercise-induced serotonin production may work as well as prescription antidepressant medications, according to a Cochrane review. • Stress Relief: Anxiety disorders affect more than 40 million U.S. adults, but regular exercisers are at a lower risk...
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Circadian and Fasting Research

6 Tips for Maintaining a Healthy Brain

Today, thanks to advances in neurological and behavioral science, we know more about the brain than ever before. While your brain weighs in at just three-pounds, this organ is the most complex part of your body. The three sections of...
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Circadian and Fasting Research

Exercise and Your Immune System

• Exercise boosts immunity: With each bout of exercise, studies show that you’ll improve the antipathogen (disease-fighting) activity in your tissues, you’ll reduce inflammation, and enhance your overall immunity. Protection while you rest: Studies show that after exercise, the cells...
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Circadian and Fasting Research

Healthy Immunity: How to Boost Your Immune System

• The immune system defined: Your immune system is mostly made of immune cells that perform a multitude of complex functions to act as your body’s security, surveillance, and defense system. • Disease fighters in every cell: Inside all cells...
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Circadian and Fasting Research

Recharge Your Health

HEALTHY Create a habit with a plan that will make “healthy” automatic. Track your progress by hand, on your smartphone, or online to see better results. It’s easy to say, but not always easy to do. If you feel like...