Stacey Griffith always provides motivating material in her books, and this one is no exception. There's a focus on identifying and utilizing your chronotype to harness that information in making better health choices. If you're not familiar with chronotypes, this is a great place to start and I appreciate the blended approach.

I really enjoyed this book and ended up implementing a lot of it into my daily life. I love the premise -- that an expert on sleep and an expert on exercise teamed up to develop personalized plans for how to live based on your own natural sleep/energy patterns. They say that there are four main types of people: eagles (early birds), wolves (night owls), bears (average) and dolphins (insomniacs, those who get interrupted sleep or those who need little sleep). You have to tailor when you sleep and how you move to your type, and you can use exercise, foods, naps and other things to give yourself great energy all day.

One of the things I liked best was their set of 5 sets of exercises that are each 5 minutes (5 one minute exercises, that you do according to when you need to wake up, stretch, when you are most efficient at building muscles for your type, etc. These are something like stretch, shake, build, bounce and tone. In my case, I am a bear leaning towards wolf. I wake up tired and have my best energy in the early evening. Everybody starts the day with the stretch exercises in bed. In mid-morning, I do the shake exercises to loosen up stiff muscles and joints (side bends, squat thrusts, etc.). Mid-afternoon is when I am dragging the most and I do my bounce exercises then because they provide energy -- jumping jacks, skaters, skipping, etc. I do my build (strengthening, muscle building) exercises in the early evening when I have energy and the tone (gentle yoga to calm the mind and prepare for sleep) right before bed (as all types do). They are all designed to need no equipment and not get you sweaty, so you can do them at work, at school, at home, whatever and not need to change or go anywhere. You end up getting 25 minutes of built in exercise each day, which is a great start towards meeting your movement needs if you're out of the habit. They suggest that I do my own additional exercises in late afternoon or early evening because that's when I'll have the energy and willpower to do them. My friend Tiffany is an eagle who wakes up early full of energy, and it's recommended that she do her exercises early when she has all that energy. Her plan has her doing her bounce exercises in early evening when she is her sleepiest and needs a boost.

There's also lots of other advice on everything from foods to sleep, but I especially appreciated the moving aspect. I loved it all though, and kept sharing it with Tiffany as I was visiting her in Nebraska. She has adopted her routine and we had fun doing our mutual exercises together.

This is a great read and one that I really enjoyed. Highly recommended.

An average self-help book that will certainly appeal to and energize some, but if you prefer a richer, more science-informed approach to learn about (and change your own) human behavior, look for something even more evidence-based. Too many anecdotes and lofty claims for me.

Maintain an energy diary every morning after waking from sleep. Know your power profile. Get enough sleep. Do a 5x5 i.e 5 minute routines 5 times a day for Stretch, Shake, Bounce, Build and Balance. The order for these varies on your power profile and chronotype.
Recruiting or the turning of the white adipose fat to Brown adipose fat so that it can be easily used is well explained. There's a detailed 5x5 activity and meal time plan incorporating Intermittent fasting for each of the possible power profile and chronotypes.

This was a great book with really good detail on why sleep and intermittent fasting is beneficial to the human body. I have done a lot of study on personality types (Myers Briggs, DISC, Colby) and the authors apply the same framework around the human body type. I have already begun to employ a lot of the recommendations that the authors make for my specific body type. One of the best health related books that I have read!