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

Tough day with battling medical insurance issues and then had eye doctor appointment and have to see a specialist. So I debated getting my workout in. I focused on my whys and boom I completed my workout.

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

I was this close to skipping my workout today… but then something happened. After dinner, my daughter Olivia looked at me and said, “Dad, are we getting a workout in today?” She’s 5 years old. So we went downstairs and started the workout together. She joined me for the first 10 minutes, then stopped and said, “I’m done. I’m going to play.” And that’s when it hit me—we have accountability partners in our lives who are younger than we realize. I couldn’t just stop. I finished strong and crushed my workout, even on a day I almost skipped. Ended the day with 12K steps thanks to time in the gym. Lesson of the day: 👉 Prioritize your health—because health creates wealth. 💪 Who got there workout in today? No pic with her because she left after 10min lol If you read this far you might as well join this https://www.skool.com/hardwayfitness/about?ref=0cb627cc17c547619211c4c5c5ae3e77

This³ skool is administered by Liam Gallagher called Functional Living Academy. It's really making a tonne of difference in just 4 days. My mood swings, and mental alertness have improved. Energy rising to the occasion to complete my string of daily commitments. Back on track to eat more healthy snacks, and remain human. ' Inside FLA I learnt stress is not a blame trip, it is the body's biological way of managing it' It's free to join until it isn't. Register here: https://www.skool.com/functional-living-academy-1293/about?ref=24e4b08899714988b594d8ba636a1bff