Full download test bank at ebookmeta.

com

Energize Go from Dragging Ass to Kicking It in 30

Days First Edition Breus Phd Michael Griffith
Stacey
For dowload this book click LINK or Button below

https://ebookmeta.com/product/energize-go-from-
dragging-ass-to-kicking-it-in-30-days-first-
edition-breus-phd-michael-griffith-stacey/

OR CLICK BUTTON

DOWLOAD EBOOK

Download More ebooks from https://ebookmeta.com

More products digital (pdf, epub, mobi) instant
download maybe you interests ...

Git Repository Management in 30 Days 1st Edition Sumit

Jaiswal

https://ebookmeta.com/product/git-repository-management-
in-30-days-1st-edition-sumit-jaiswal/

Style Therapy 30 Days to Your Signature Style 1st

Edition Lauren Messiah

https://ebookmeta.com/product/style-therapy-30-days-to-your-
signature-style-1st-edition-lauren-messiah/

Journal Yourself Rich 30 Days to 10k 20k 50k and Beyond

Lindsay Dam

https://ebookmeta.com/product/journal-yourself-rich-30-days-
to-10k-20k-50k-and-beyond-lindsay-dam/

Dinner in a Flash 30 Minute Recipes The Go To Cookbook

for Busy People Olivia Rana

https://ebookmeta.com/product/dinner-in-a-flash-30-minute-
recipes-the-go-to-cookbook-for-busy-people-olivia-rana/
Love Yourself First Boost your self esteem in 30 Days
Change your habits change your life Book 4 1st Edition
Marc Reklau

https://ebookmeta.com/product/love-yourself-first-boost-your-
self-esteem-in-30-days-change-your-habits-change-your-life-
book-4-1st-edition-marc-reklau/

The Home Workout Plan for Seniors How to master chair

exercises in 30 days 1st Edition Dale L Roberts

https://ebookmeta.com/product/the-home-workout-plan-for-seniors-
how-to-master-chair-exercises-in-30-days-1st-edition-dale-l-
roberts/

Let it Go Let it Snow Let it Grow 1st Edition Maia

Matiff

https://ebookmeta.com/product/let-it-go-let-it-snow-let-it-
grow-1st-edition-maia-matiff/

Concurrency in Go First Edition Katherine Cox Buday

https://ebookmeta.com/product/concurrency-in-go-first-edition-
katherine-cox-buday/

Introduction to Quantum Computing From a Layperson to a

Programmer in 30 Steps Hiu Yung Wong

https://ebookmeta.com/product/introduction-to-quantum-computing-
from-a-layperson-to-a-programmer-in-30-steps-hiu-yung-wong/
Copyright © 2021 by MINDWORKS, Inc. and Stacey Griffith
Cover design by Lucy Kim
Cover © 2021 Hachette Book Group, Inc.

Hachette Book Group supports the right to free expression and the
value of copyright. The purpose of copyright is to encourage writers
and artists to produce the creative works that enrich our culture.

The scanning, uploading, and distribution of this book without

permission is a theft of the author’s intellectual property. If you
would like permission to use material from the book (other than for
review purposes), please contact [email protected]. Thank
you for your support of the author’s rights.

Little, Brown Spark

Hachette Book Group
1290 Avenue of the Americas, New York, NY 10104
littlebrownspark.com
twitter.com/lbsparkbooks
facebook.com/littlebrownspark
Instagram.com/littlebrownspark

First ebook edition: December 2021

Little, Brown Spark is an imprint of Little, Brown and Company, a

division of Hachette Book Group, Inc. The Little, Brown Spark name
and logo are trademarks of Hachette Book Group, Inc.

The Sleep Doctor and Nap A Latte are registered trademarks of

MINDWORKS, Inc.

The publisher is not responsible for websites (or their content) that
are not owned by the publisher.

The Hachette Speakers Bureau provides a wide range of authors for

speaking events. To find out more, go to
hachettespeakersbureau.com or call (866) 376-6591.

Illustrations by Maggie Rosenberg

ISBN 978-0-316-70701-5

E3-20211027-JV-NF-ORI
Contents

Cover
Title Page
Copyright
Dedication
INTRODUCTION: Our Lightning Strike

PART I
UNPACKING EXHAUSTION AND ENERGY
CHAPTER 1: Exhausted to Energized: The Energy Scale
CHAPTER 2: What’s Your Power Profile? Body Type and Chronotype

CHAPTER 3: Resting Energy

CHAPTER 4: Moving Energy

CHAPTER 5: Eating Energy

CHAPTER 6: Emotional Energy

PART II
YOUR POWER PROTOCOL
CHAPTER 7: The Medium Bear Power Protocol

CHAPTER 8: The Slow Bear Power Protocol

CHAPTER 9: The Medium Wolf Power Protocol
CHAPTER 10: The Slow Wolf Power Protocol

CHAPTER 11: The Fast and Medium Lion Power Protocol

CHAPTER 12: The Slow Lion Power Protocol

CHAPTER 13: The Fast and Medium Dolphin Power Protocol

CHAPTER 14: The Slow Dolphin Power Protocol

CHAPTER 15: The Other Power Profiles in Your Life

PART III
ENERGY FOR LIFE
CHAPTER 16: Year-Round Energy

CHAPTER 17: Energy and Your Health

CHAPTER 18: A Word Before You Go, Go, Go!

Acknowledgments
Discover More
About the Authors
Also by Michael Breus, PHD
Notes
I want to dedicate this book in three ways:

First, to my incredible family, Lauren,

Cooper, and Carson, as well as our animals,
who give so much joy—Monty and Hugo,
aka Sugar Bear. Book 4, still going strong.

Second, a special dedication to Drs. Michael

and Bridget Stamos—you were right, all I
needed to do was “Wait for it,” be patient,
and have more balance in my life. Thank
you seems trivial but truthful.

Finally, to all my patients throughout my

more than twenty years of practice. I love
learning from you all, every time we meet.

—MB

I want to dedicate this book to my superstar

of a grandmother, Stella Mae Bjornson,
whom I lost in March 2020, the same week
 the Covid-19 pandemic shut everything
down. Saying goodbye to a loved one over
FaceTime is a story that many of us have to
tell in the world we live in today. Grammy, I
love you, and you would have loved this
book; it’s prescriptive and to-the-point, as
you always told me to be in my fitness
career.

Mom, you’re always my #1!

MDSG, I LOVE YOU—thanks for always

being real with me, forever…

—SG
Explore book giveaways, sneak peeks, deals, and more.

Tap here to learn more.

INTRODUCTION

Our Lightning Strike

The two inspirations for this book were a cardiac event and a
personal crisis.

MICHAEL’S STORY
On a balmy California evening a few years ago—I was forty-nine at
the time—my wife and I were out to dinner with two friends who,
luckily as it turned out, were both physicians. After a trip to the
bathroom, I returned to the table, feeling strange. When I sat back
down, I tried to tune in to one of my companions who was telling a
story, but all I could hear were muffled nonsense words, like the
man was speaking in a foreign language in slow motion.
Something’s up, I thought.
All of a sudden, my peripheral vision started darkening around
the edges. The voices got even weirder, and I thought I was having
either a stroke or a heart attack. I broke out in a cold sweat, turned
to my wife to say, “I don’t feel so…”
And that was the last thing I remembered. I fell out of my chair
and, thanks to the quick reflexes of my friend who caught me on the
way down, I didn’t smash my skull on the tile floor of the restaurant.
After about thirty seconds, I regained consciousness. My wife was
looking down at me. She later recalled, “His face was as white as his
teeth. I was terrified he was dead.” One of my doctor friends was
cradling my head, saying, “Michael, come back. Michael, come back.”
 From the floor, I realized that I’d been unconscious and had come
to, but there was a big problem. My eyes were open, but everything
was black. I whispered, “I can’t see,” and I think I started to cry.
My friend said, “Wait for it, just wait for it,” and then, in a
stunning flash, my vision snapped back, which was a huge relief,
followed immediately by a powerful urge to throw up.
While I was “out,” my wife had called 911. Two paramedics were
already on the scene (we were dining at a food festival, and
fortunately an ambulance was parked just down the street). One of
the paramedics ripped my shirt open and put electrodes on my chest
to measure my heart activity.
I said, “I think I’m going to vomit. I’ve got to turn over. Can
somebody turn me over?” The paramedics started to flip me on my
side… and then I had another blackout, the second heart stoppage
in just several minutes.
When I regained consciousness the second time, I was on a
gurney in the ambulance, speeding to the hospital. My wife was in
the front seat with the driver, telling him how to get there faster
(true story). As the paramedics wheeled me into the ER, a nurse
appeared to hook me up to an IV. I’m not a huge fan of needles and
objected, but the nurse grabbed my arm and just jammed it in…
which triggered a third cardiac event in less than an hour. I passed
out again. It was a long night.
The good news was that my heart activity was being monitored
on an EKG by then, so the ER doctors could see what was going on.
They discovered that I was dropping “P waves.” In the heartbeat,
the P wave is the ignition. You know when you put the key in the
ignition of your car and it doesn’t turn over, but you pump the gas
anyway and flood the engine? My heart was that flooded engine.
After a night in the hospital, my doctors and I theorized that I
might have a genetic condition. My father had had significant cardiac
issues, after all. The first thing I did when I got out of the hospital
was call my friend and colleague Mehmet Oz, aka Dr. Oz, a
cardiothoracic surgeon. Dr. Oz referred me to the top
electrophysiologist in the country at the UCLA Medical Center.
I arrived at my appointment with the heart specialist, fully
expecting to be told that I’d need a pacemaker like my father. But
after some diagnostic testing, the doctor said, “Michael, when you
were in my waiting room, what was the average age of the people in
there?”
“I’d say probably sixty-five.” Sixteen years older than I was then.
“You’re right. You’re the healthiest person to come into this office
in ten years,” he said. “I don’t want to put a pacemaker in you. It’s
the most overprescribed surgery there is. You need to make lifestyle
changes. I think this had a lot to do with anxiety and not taking care
of yourself. You really need to look at your stress levels.”
What the…? But I was in great shape! At a healthy weight, I ran
three 5Ks a week and took supplements for my health. I was living
what anyone would consider an objectively healthy lifestyle. It
wasn’t like I was doing anything wrong. I wasn’t a morbidly obese
chain-smoking alcoholic. I was probably more physically fit than I’d
ever been.
And yet, in this “great shape,” I’d had three cardiac events in a
row that gave my wife and me (and our two kids) one of the most
frightening nights of our lives. For the most part, I’d been doing
what anyone should do for good health. But clearly, what worked for
“anyone” wasn’t cutting it for me. I would have to reevaluate my
approach to my own fitness and health and make some changes or I
might have another cardiac event. According to my wife, this was
not an option.
Yup, the Sleep Doctor got a wake-up call.
So I pushed the pause button on my routine to figure out the
best approach for me, since what I was currently doing had put me
in the hospital.

STACEY’S STORY
Meanwhile, in New York City, I was having a crisis of a different kind.
Often after teaching five classes in a day, I somehow had to rally to
enjoy a night out with my partner and our close friends. I felt bad
that I always seemed to be the odd man out, having to leave early
to go to bed. Some of my mornings began at 6:00 a.m. at SoulCycle,
where, as one of the founding master instructors, I was compelled
to teach high-quality classes more than twenty times per week.
Getting less than eight hours of sleep per night was like torture for
me. As much as I tried to muster the strength to hang with my crew,
it was hard for me to squeeze out what little energy I had left by the
end of my day.
Everybody needs sleep. Granted, some might need more than
others, but I knew I required a lot. Every thing needs to rest. Even
your computer and phone must chill in their docks to recharge.
Humans are no different.
It got to the point where I went to see my doctor about getting a
prescription to help me maximize my day. At the end of the visit, she
sent me home with a prescription to sleep more. Unfortunately, that
was still impossible. For a while, I tried to just live on a different
schedule than everyone else. But that wasn’t working either. When I
felt run-down, I would tend to slip into an argumentative state of
mind. I’d be at a function or gathering and, as the hours passed, I
would start looking at my watch anxiously. If I could even make it
until 11:00 p.m., I’d need toothpicks to keep my eyelids open. I was
diagnosed with clinical exhaustion and only had the bandwidth for
work and sleep.
My energetic style was what contributed to my success at
SoulCycle. Without it, would my classes sell out in minutes? Would
there still be a waitlist of riders excited to get in? I knew I was on a
path to burnout and depression. Along with the problem of simply
not getting enough rest, the relationship tension was another huge
energy suck. I was dragging ass when I needed to be kicking it, not
only for myself, but for my students as well. Something had to
change.

MICHAEL AGAIN
Stacey and I were each examining the crises in our own lives when
we met for the first time in 2017, at an event in New York. We were
both honorees for that year’s Thrive Global Fuel List, me for my
contribution to sleep education and Stacey as a fitness motivator. At
the reception for all the honorees, a woman with platinum blond hair
approached me and said excitedly, “I’m a huge fan of sleep and I’ve
been stalking you for years!”
It was Stacey, of course. In her Googling for solutions to her
sleep/relationship problem, she’d come across my TV appearances,
books, website, and blog. If she was going to find a solution to her
exhaustion, it would be through the Sleep Doctor. She asked if she
could schedule an appointment with me to get to the bottom of her
sleep issues.
We had a consultation and she shared her complaints. I realized
immediately what was going on. I’m an expert in chronobiology (the
study of circadian rhythms) and had written a book called The Power
of When about the fact that not all people’s genetically determined
body clocks run on the same schedule. There are four different
“chronotypes” and each one has a different inner schedule based on
your genes. I’m a Wolf, a late riser who doesn’t feel tired until
midnight at the earliest. Stacey is an early riser, a Lion whose energy
is highest in the morning and falls off a cliff after dinner. (These
types used to be called “night owl” and “early bird,” but I created a
new classification system based on my research. The other two
chronotypes in my system, along with Wolves and Lions, are Bears,
who fall in between extremes, and Dolphins, the insomniacs.)
Stacey’s social life was more Wolfish, for those who can stay up late.
As I listened to her story, I knew she had to make some changes.
Although I told her in a nicer way, I had to deliver a tough message:
Lions can’t function well if they try to live like Wolves. Stacey and
her social life were incompatible. And her conflict couldn’t be hacked
because body clocks are genetic, part of one’s DNA.

STACEY AGAIN
I heard Michael’s underlying warning and knew it was the truth.
Every day, every month or year, when I was fading, many of my
friends would be emerging. We’d always be at our best at different
times. As I knew from past relationships, there’s something super
special about waking up early together, having coffee or tea at the
table as the sun comes up, preparing for sleep and getting in bed
together at day’s end. Shared rituals are intimacy enhancing.
Incompatible chronobiology could widen a relationship gulf. It wasn’t
that I got tired early to be passive-aggressive or get out of going
somewhere. I just needed rest and felt physically and emotionally
awful if I lived out of sync with my body’s natural rhythm.
The session with Michael was the first step in a major life change.
But I received two parting gifts: (1) a much clearer idea of the
characteristics to look for in close relationships, and (2) with
Michael’s help, a new understanding of myself.
The two of us—the Sleep Doctor and the Fitness Expert—started
hanging out whenever we were in the same city, talking about our
lives and updating each other on our vocations, namely, educating
people about sleep and movement. During one meet-up in New York
in 2019, we talked about the biggest complaint among his patients
and my clients: “Why am I always so exhausted?”
This question was always topic number one whenever either of us
did media interviews, too. It seemed like everyone was slogging
through their days, sleeping fitfully all night, and living in a low-
energy loop.
Michael had been studying and teaching the science of sleep for
decades, and he knew that exhaustion was often the result of living
out of sync with one’s circadian rhythms, the inner clocks that
dictated the ebb and flow of hormones, body temperature, and
blood pressure. If you live against your natural rhythms—for
example, your body wants you to go to sleep at 9:00 p.m., but you
force yourself to stay up later night after night, as I had—you are at
high risk for sleep deprivation,1 chronic stress, mood disorders,2
lowered immunity,3 and compromised overall health. When you’re
out of sync with the master clocks in your brain (specifically, in your
hypothalamus, I learned) and the dozens of mini-clocks that control
every organ and system in the body, all your energy goes toward
waging battles within. When you live in sync with your circadian
clocks, you are not fighting against your own nature and have
energy to spare.

OVER TO MICHAEL
In my reevaluation of my health after my trio of cardiac events, I
discovered that I wasn’t always following my own advice. Despite
having literally written a book about how each of us needs to follow
our own chronotype schedule for optimal health, I wasn’t able to
stay in sync with mine because of weekly travel to educate people
about sleep! So I jammed my three weekly 5Ks to boost my energy
—because everyone knows that exercise gives you energy and
makes you healthy. But I didn’t run during my chronotype’s ideal
exercise time (because I was usually on a plane), so I was not
getting the benefits I thought I was—like stress reduction. As I
learned in the scariest way possible, being healthy was not about
checking one box, or doing what works for others. I needed to
personalize an approach that took into account my chronotype as
well as my eating schedule, anxiety level, and lifestyle.
Stacey suggested that I run less often. WTF?
Running three 5Ks a week—on top of working full-time (sixty-plus
hours per week), traveling constantly, helping raise my kids—was
more exhausting than energizing. Running caused stress instead of
reducing it. It was just too much, especially for someone who was
already under pressure, one step ahead of burnout, with a family
history of heart disease. On top of that, because of relentless travel
and constantly sleeping in different places, I had to deal with the
first-night effect—having poor-quality sleep the first night in a new
environment—which prevented my body from repairing and
recovering from the stress I put myself under. It was a major
“Doctor, heal thyself” moment and also a bit of a surprise. I ran a
distance to reduce my stress, and when I had more stress, I just ran
farther, because I had more stress, assuming that running more
would make me less stressed. And now the fitness guru was telling
me to exercise less?
Having seen the energy toll of overdoing it on some of her clients
at SoulCycle, Stacey believes that more can be less, and less can be
more when it comes to grueling fitness like running and spinning.
Based on her observations, exhaustion was the result of the “more is
always more” misconception. Exercise is important to stay limber,
improve blood flow and oxygen circulation, and prevent muscle
stiffness and fatigue that keeps people from wanting to move at all.
Mathematician Isaac Newton’s first law of motion (aka the law of
inertia) states that an object in motion is more likely to stay in
motion, and that an object at rest is more likely to stay at rest.
As Stacey explained, “Movement doesn’t have to be constant, but
it should be consistent.”
She’d isolated five particular times during the day when people
needed to get up and move to get their juices flowing: first thing in
the morning, midmorning, after lunch, midevening, and before bed.
A short movement break—taking a walk, doing twenty jumping
jacks, stretching—didn’t require the body to use up a significant
amount of energy to signal the hormones that control alertness to
“wake up.”
Hearing Stacey’s movement schedule got me thinking. The same
time periods she mentioned coincided with hormonal changes in the
Bear chronotype’s circadian rhythms. (That’s a lot of people! Bears
account for half of the general population.) For example, the levels
of cortisol, the fight-or-flight hormone, dropped in the midafternoon,
around 2:00 p.m., which is why Bears feel sleepy after lunch. I often
recommend a midafternoon “Nap A Latte”—drinking a cup of coffee,
immediately taking a twenty-minute power nap, and waking up right
when the caffeine kicks in. According to Stacey, doing three minutes
of jumping jacks when you feel that afternoon dip in energy has the
same heart-energizing, brain-clearing effects as a shot of espresso
or a power nap. That gave me more options for my clients, which
improved compliance.
 Combining our ideas provided multiple recommendations for
boosting energy!

STACEY AGAIN
We discussed the problem with one-size-fits-all energizing plans.
Michael had his four chronotypes, and a different schedule for each.
I pointed out that I recommended different exercise and movement
approaches for the three main body types. You may have more of an
understanding of body types than chronotypes since these were
taught in high school health class. Do you remember endomorphs
(curvy and rounded with a slow metabolism), ectomorphs (long and
lean with a fast metabolism), and mesomorphs (athletic with a
medium metabolism)? Our body type is determined by our genes.
You can work with your DNA to become the best version of yourself,
but you were born with your basic shape. It turns out that each
body type and its corresponding metabolic speed has a
different capacity for effort, stamina, and power (all the
aspects of movement). Individuals respond to exercise or a single
movement based on two important factors: their overall fitness
history and their body type.
In my classes, I’ve noticed that naturally pear-shaped built-for-
comfort people with a slow metabolism (endomorphs) tire quickly.
An effective weight loss strategy for them is to do spurts of activity
rather than maintaining a low, steady pace throughout class. For our
purposes, let’s call them Slow types.
Athletic, muscular people with a medium-speed metabolism
(mesomorphs) gain energy when they push their limits, but if they
work too hard, they can burn out or injure themselves (like Michael).
Their best weight loss strategy is a combo of cardio and strength
training. We’ll call them Medium types.
Long-limbed and lean people with a fast metabolism
(ectomorphs) have high endurance at a lower amplitude, but unless
they build muscle, they won’t feel as energetic as they could feel.
They don’t need a strategy to lose weight. Even if they put on extra
pounds, they can lose the weight easily by eating a bit less and
moving a bit more. They are Fast types.
As an instructor and personal trainer, I intuitively personalized
workouts to fit clients based on their body type / metabolic speed so
they’d have more fun and get better results. If clients were
miserable at the end of a session, I knew they wouldn’t keep up with
the plan long-term. But for all types, I always emphasized that if you
want to feel energized, you had to move your body at least five
times per day, regardless of your exercise regimen, and of course
get good sleep.

OUR STORY
Our discussion got even more fascinating when we correlated certain
chronotype traits with body type. Early-riser Lions tend to be health-
conscious, dedicated exercisers and have a lower-than-average body
mass index (BMI). So are all Lions naturally athletic with a fast
metabolism? Probably not all.
Late-riser Wolves are less health conscious with higher BMIs.
Does that mean a typical Wolf is a built-for-comfort, slow-
metabolism endomorph? Most likely not.
Dolphins (insomniacs) tend to be naturally slim and indifferent to
fitness routines, so are a significant majority of them the long-and-
lean ectomorph type? Doubtful.
Bears, or “in the middle” people, have average to above-average
BMIs and care about their health theoretically but aren’t obsessive
about fitness or healthy eating. Is it possible that most of them are
comfy, slow-metabolism endomorphs, too? Remained to be seen.
We started to develop our own theory. But to prove it, we had to
do some scientific research and conduct studies of our own to get
statistics on these cross-referenced chronotypes and body/speed
types. With that information, we could create personalized sleeping
and movement plans for every possible combination. What would be
the ideal schedule and the ideal movements for a Wolf with a
medium metabolism like Michael, or a Lion with a fast metabolism
like Stacey?
We knew that being sedentary was tiring and that moving was
energizing. But how could we get driven Lions and neurotic Dolphins
to plan more rest and recovery in their day so that they could
prevent burnout? And what about Wolves, the rebels, the night
creatures who hate exercise and healthy food and would rather have
a beer than attend a fitness class? What kind of daily movement
plan would entice a slow-metabolism Wolf to get off the couch?
Any energizing protocol had to be highly individualized. One-size-
fits-all plans were useless. Everyone is preprogrammed with DNA for
a specific chronotype and metabolic type. You were born to be a
Slow Bear or a Fast Lion; it’s in your genes. So stop wasting energy
by living out of sync with who you are. Instead, use the simple
science of good timing and small movements to reduce energy
expenditure and increase energy replenishment. If people used their
own DNA to their advantage, they’d get more benefit from
movement and would improve the quality of their sleep to
sufficiently recharge and power up their bodies for maximum energy.

To stop feeling “so tired” and burst with infinite

energy all day long, all you have to do is follow the
right schedule, personalized for your chronotype
and body type.

Then we just had to figure out what the right schedule was for
each type.
The good news: We did it. We worked our asses off compiling
data, including from the results of a chronotype/body-type quiz that
we sent out to Michael’s online community. Five thousand people
took it, giving us deeper insight into the combinations and types of
people out there. With the data, we isolated eight distinct Power
Profiles and calculated eight corresponding Power Protocols, with
a daily schedule for five timed movement sessions (each about five
minutes long). But we didn’t stop there. Since people gain energy by
eating and sleeping on the right schedule, we figured out the ideal
schedule for those activities, too. And we used scientific research to
identify specific energy drains for each type and came up with
strategies for combatting them.
The Power Protocols have been road tested by members of our
communities with amazing results. Weight loss. Stamina. Less stress.
Better endurance and strength. Brightened mood. More satisfying
relationships. Higher-quality sleep.
Our two areas of expertise—circadian timing and movement—
truly came together to create a whole new concept of how people
can improve their health and feel more of what we all desperately
crave: energy. Going from “I’m so tired!” to “Hell yes!” is a simple
matter of knowing when to move, how to move, when to rest, when
to eat, when to stop eating, and how to boost your mood.
Tweak your schedule, increase your movement, supercharge your
energy, change your life.

TIMING + MOVEMENT = ENERGY

This formula works. It’s the antidote to exhaustion, the secret to

accessing your abundant natural resources, to setting off sparks in
every area of your life. Our plan is so successful because it asks you
to be authentically yourself.
We’re so psyched to share this with you! It’s going to change
your life.

Personal experience taught us that what works for one person does
not work for all. Running three 5Ks won’t necessarily boost energy
and reduce stress. Staying up much later than your genetic bedtime
can’t be brushed off as no big deal. But personalization allows the
body to work at its peak potential. Science is finally teaching us that
people are unique, and that if we try to sleep, move, or eat on
someone else’s schedule, we are making ourselves tired and
vulnerable.
 Working together, we cracked the code for how you, your mother,
your friend, your partner, your kids, or your boss can achieve
personalized, energized greatness.
We know there are ideal times to sleep based on our chronotype.
We know there are ideal ways to move based on our body type.
With a personalized plan for beating exhaustion with timing,
movement, eating, and sleep schedules, you can eradicate
exhaustion entirely. No dieting, no deprivation, no hard-core
exercise. By following your personalized protocol, you tap into the
vast power and potential of “doing you,” genetically and
energetically speaking. We’re opening our toolbox here, and you’ll
have all you need to biohack your energy reserves, end exhaustion,
and put yourself on a faster track for success and wellness.
PART I

UNPACKING EXHAUSTION AND

ENERGY
CHAPTER 1

Exhausted to Energized: The Energy Scale

What’s holding you back from making positive change? Exhaustion and doubt. By
definition, exhaustion is being really drained, feeling spent, sucked dry, like a hollow
shell of the person you used to be and hope to be again. The unscientific term we
use that seems to cover the essence of exhaustion is “dragging ass.”
Our patients and clients tell us:
“I want to feel more alive.”
“I want to feel more awake.”
“I want to be alert all day and have a restful night.”
“I’m doing everything I’m supposed to do, but I’m still so tired.”
Are you stuck in your exhaustion? Are you too tired to get everything done so
you push things off till tomorrow, locked in a forever game of catch-up? As a nation,
we’re overwhelmed and overloaded, comforting ourselves with Netflix and carbs;
procrastinating feels like it’s our second job.
Finding the energy and motivation to break this cycle might seem like the
impossible dream for now. But with the science explained in this book, you will turn
exhausted into energized and become that person, the one with the on switch that
just doesn’t quit. All you need to live a full life—with satisfaction and confidence to
spare—is to know your genetic code and be the person you were born to be.

Energize Tip: When you sleep, move, and eat on a schedule that personally fits
your genes—not someone else’s—energizing is easy!

Before you pick up energizing tools and start swinging them, first we need to
unpack the basics about what energy is and why it’s the one thing we all need more
of to be the productive, dynamic, effective, self-motivated humans we all long to
be. There are several definitions of energy. The simplest scientific definition:

ENERGY IS “THE ABILITY TO WORK”

Work isn’t just meeting your professional responsibilities, although that is part of it.
The ability to work means having the power to go somewhere and do something. If
you have enough gusto to do most of what you need to do and get where you need
to go, you are energized enough to function adequately. Functioning a bit better
than “adequately” is so easily achieved, it would be tragic not to aim higher.
Many of us can’t remember a time when we felt full of life. We’ve become
accustomed to functioning just well enough to complete our to-do lists and hit our
deadlines. When every day feels like a slog, your body’s internal energy “body
battery” is only partially charged. If your battery were four-bars fully charged—
which the strategies in this book will guide you to do very quickly—life would feel
different. You’ll be able to do everything you have to do and have tons of juice left
over for the things you want to do. It will feel like you’ve finally found that lightning
in a bottle. Ironically, it’s always been inside you. Most likely, it’s been dimmed by
bad timing, poor sleep, and not enough movement. All that’s going to change,
quickly.
Honestly, chores will always be tedious. Deadlines will be stressful. Conflicts will
take a lot out of you. The Power Protocols in this book won’t change that. But
the demands of life that seem exhausting to you now won’t send you back to bed
or straight to the couch anymore. If you make small tweaks to your schedule, what
used to deplete your energy will barely make a dent.

HOW EXHAUSTED ARE YOU?

How exhausted we think we are might not match up with how exhausted we are on
a purely physical level. It’s a matter of perception.
One way to sort this out is an assessment tool originally developed by Swedish
psychologist Gunnar Borg.1 The “rate of perceived exertion” (RPE) measures how
hard you think you’re working when exercising. An RPE of zero indicates that you
are at rest. An RPE of ten means that you are going full out, maximum effort and
intensity, working as hard as you have ever worked.

THE BORG RATE OF PERCEIVED EXERTION SCALE

Level How It Feels
Level 10: Maximum Out of breath, unable to talk, feel like you can’t go on
Activity
Level 9: Very Hard Difficult to breathe, can only say a few words at a time,
Activity can barely maintain it
Levels 7 and 8: Borderline uncomfortable, short of breath, can speak a
Vigorous Activity sentence at a time, it’s hard to keep going
Levels 4, 5, and 6: Breathing heavy, can speak a paragraph at a time,
Moderate Activity exercise is challenging but sustainable
Levels 2 and 3: Light Breathing easy, can carry on a normal conversation,
Activity exercise sustainable for hours
Level 1: Very Light Barely moving at all
Activity

The Borg scale is a useful tool for athletes to assess their effort. But perceived
exertion can be extrapolated to how we feel just getting through the day. It’s not
that you aren’t working hard or taking things easy. It’s about how you perceive your
effort. Small tasks like walking the dog or taking out the garbage—objectively light-
effort activities—might seem like level 8 undertakings if you are chronically
exhausted.
When you adjust your schedule and commit to timed movements and specific
sleep hours, your body battery will stay fully charged, and the busywork of life
won’t seem all-consuming. Otherwise-draining hardships won’t send you spiraling
downward or kill your capacity for fun. Your “ability to work,” work out, work things
out, and get shit done will launch you into untapped success, and it will feel almost
effortless.
Another scientific definition of energy:

ENERGY IS “THE ABILITY TO CHANGE”

An external energy source can trigger internal change. For example, a plant
changes sunlight (external energy) into growth (internal energy). Animals change
food energy into kinetic energy to walk, swim, and fly. Movement energy, like
strumming a guitar, can turn into sound energy. If you look at energy as a way to
change one form into another, energy is pure potential.

Energize Tip: In terms of our personal human potential, energy is not only the
ability to change, but the essential ingredient we need to make change possible.

If we’re too strung out mentally and physically to take on new challenges, we’ll
never be able to make the changes we fantasize about. Whether it’s “get in shape,”
“fall in love,” or “make more money,” change depends on having the energy to go
for the win, not the tie.

YOUR ENERGY GOALS

Your first steps toward realizing your energy goals are to identify them and write
down a plan of action.
 Michael’s energy goals:

1. Daily meditation: At 7:00 a.m., he will use his Muse meditation headband or
BrainTap meditation tracker for fifteen minutes.
2. Daily breathwork: At 7:25 a.m., he will follow an online video or join a group
of friends in METAL International to do breathwork for fifteen minutes.
3. Daily exercise: At 8:00 a.m., he will do group or individual fitness for half an
hour.

Stacey’s energy goals:

1. Sleep: Get seven and a half hours per night by setting a bedtime and
unplugging an hour prior.
2. Exercise: Do one to two hours per day through instruction or on her own.
3. Intermittent fasting: Fast for fifteen hours per day by using a countdown app
like Zero or doing it with a friend.

List three positive changes you’d like to make if you had more energy and what
you will do to make them REAL!

1. Goal: Plan:
2. Goal: Plan:
3. Goal: Plan:

MICHAEL SAYS…

I have patients stuck in the mental-exhaustion washing machine. They talk

about their horrible bosses and ruminate about work stress long into the night.
(I call it giving rent-free space in your brain!) Their job anxiety robs them of the
quality sleep they need to recharge their battery so they can wake up with the
energy to face off with their horrible boss again. When I suggest they might
consider looking for a new job that isn’t as anxiety provoking and sleep
disrupting, they often say, “Just the idea of posting my résumé exhausts me.”
These patients fully acknowledge that their circumstance has sucked their
energy dry, but they are too drained to do anything about it. Unhappy job, toxic
relationship, unhealthy lifestyle… these are Energy Vampires. They deprive
people of the energy they need to lift themselves out of a bad situation.
 STACEY SAYS…

And I have clients who do two spin classes in the morning, laboring under the
idea that intense exercise will boost their energy. But they are so exhausted
afterward that they have to push themselves to get through the rest of their day.
They drain their reserves at a rapid rate without allowing their bodies to
recharge. When I tell them, “You’ll feel better if you do less,” they don’t believe
it. All their lives, they’ve been told that exercise increases energy. So the more
they exercise, the more energy they should have. It’s just not true. Remember
Michael?

As a nation, we are wrung out. According to a recent survey2 of 1,011 American

adults by the National Sleep Foundation:

• Half of the respondents said they feel excessively tired three to seven days per
week.
• Exhaustion negatively affects their mood, focus, motivation to exercise, and
ability to “get things done.”
• It makes them feel irritable and impairs their willingness to go out and have
fun in the evening.
• They report having headaches and general “unwell” symptoms.
• A third of respondents said that tiredness takes a hit on their work
performance.
• A quarter of respondents said exhaustion affects their personal relationships.

You won’t be surprised to hear that stress and sleepiness (and their adverse
effects on mood, performance, well-being, relationships, health, and potential) are
related. More stress = more sleepiness = lower energy.
We need to clarify the distinction between chronic exhaustion and chronic
fatigue. Chronic exhaustion is feeling sleepy at least two or more days per week
due to lifestyle choices and conditions like insomnia and anxiety. It’s different from
myalgic encephalomyelitis, aka chronic fatigue syndrome, a systemic disease.
Symptoms of ME/CFS include muscle and joint pain, muscle weakness, sore throat,
whole-body fatigue for six months that gets worse with exertion, cognitive fog, lack
of concentration, excessive sleep, increased anxiety, and depression. If you have
these symptoms, please go to your doctor for a diagnosis and treatment.
Another key finding of the survey: Despite their full awareness that exhaustion
was harming their lives in just about every area, two-thirds of the respondents said
they believe they can just “shake it off and keep going,” using diet soda, crappy
snacks, and so-called energy drinks as their primary coping strategy.
 Energize Tip: Empty-Battery Zombies wake up tired, jack up on coffee and
doughnuts, drag ass all day, and combat fatigue with more sugar and more
caffeine, stimulants that make it harder to get adequate quality sleep… and
repeat the exhaustion cycle for eternity.

Along with feeling low and slow, we’re plagued by an insidious side effect of
exhaustion: stagnation. We get stuck in vicious cycles that make any undertaking
feel too big and way too tiring to attempt. A week or a year or a decade goes by in
the exhaustion-stagnation loop, and we don’t make the changes we want for
ourselves. A once-a-year weekend retreat is not going to cure this. But a life shift
can.

Are you too tired to…

Date?
Hang with friends?
Exercise?
Make it rain at work?
Cook your own meals and eat well?
Be active with your kids?
Apply to grad school?
Look for a new job?
Have sex with your partner?
Write that screenplay?

Energize Tip: With more energy, you can reimagine what you can accomplish
in your life and make that vision a reality.

If so, energy is the factor that will decide your future health, happiness, and
level of success. By recalibrating your life to increase your energy, you can do a
complete one-eighty. With energy, you can redefine who you are and what you
have yet to accomplish. What’s holding you back? Nothing! Now you have us.
Sometimes you simply need the right coaches to guide you, and that’s what we
plan to do.

ENERGY GAINS VS. ENERGY DRAINS

Our bodies are amazingly complex, but our energy expenditure and replenishment
system is pretty basic. As long as your energy gains are equal to your energy
drains, you’ll have what you need to function on a basic level. If your gains exceed
your drains, you can function at a super-high level, which is what we want. To do
that, you have to know what drags you down and what lifts you up, and then aspire
to have more checks in the up column.
By following your personal Power Protocol, you’ll build gains and minimize drains
as your sleeping, moving, and eating schedules turn your body into a super-
functioning recharge station.

Energy Gains

• Adequate high-quality sleep

• Power naps
• Moderate-intensity movement
• Post-fitness rest and recovery
• A healthy weight
• A balanced diet
• Hydration
• Meditation
• Planned mealtimes
• Time outside
• Intimate relationships
• Community involvement
• Music
• Laughter
• Fun
• Good timing!

These gains aren’t one-size-fits-all. What gives you a boost might be draining for
someone else. A Lion (like Stacey) would benefit from a power nap every day for a
quick gain. But if a Dolphin took a long nap in the middle of the day, she’d get lost
in thick brain fog all afternoon and wouldn’t be able to fall asleep at night, setting
up fatigue for the next day. For some, going to a big party full of strangers is
superexciting and floods their battery with power. For those with social anxiety, the
same situation might be instantly depleting.
Based on the science and our experience working with thousands of people,
we’ve tailored specific energy goalposts for each Power Profile, and we describe
how you can get there later in the book. Part of our strategy is for each of you to
identify activities that, for you, are like plugging your power cord into the sun.
The other half of the energy equation is the minuses, the drains, the stuff you
want to eliminate from your life as much as possible.
 Energy Drains

• Inadequate, poor-quality sleep

• Too much caffeine
• Too much sugar
• Too much ass-in-chair time
• Oversleeping
• Overexercising
• Drama
• Emotional negativity
• Excess pounds
• Dehydration
• Snacking after dinner
• Drugs
• Alcohol
• Isolation
• Physical and emotional stress
• Anxiety
• Depression
• Bad timing!

We do not want to make anyone feel bad about their weight. There’s way too
much body shaming in the world already! We’re all about embracing the body you
were born with and working with it to achieve your fitness and mental health goals.
One of those goals might be to free yourself of excess pounds, which, according to
the research, do drag energy down.
In a recent study, researchers at Texas A&M University and the University at
Buffalo examined how weight affected “fatigability.”3 They asked their participants—
49 normal-weight, 50 overweight, and 43 obese adults—to do tiring exercises at a
range of exertion levels. The obese participants had up to 30 percent lower
endurance than their normal-weight counterparts and a “faster progression in
perception of effort,” meaning they thought they were working harder and quicker
than the other participants.
Weight can be a huge factor in rest-disrupting (and energy-depleting) sleep
apnea. A high-sugar diet and/or late-night pig-outs, and the resulting excess
pounds, cause stress on the body via hormonal havoc and inflammation, which also
affect sleep quality. Research has found that it’s extremely difficult to lose weight if
you don’t sleep well.4 (Read Michael’s book about this phenomenon, The Sleep
Doctor’s Diet Plan: Lose Weight Through Better Sleep.) If you do care about
dropping pounds, our strategies will help you do it, and keep doing it, with a TikTok
dance in your step and an Instagram selfie-ready smile on your face.
 Drugs and alcohol disrupt sleep and affect your motivation to go outside and
soak up some energy-infusing vitamin D. Alcohol is dehydrating, and being
dehydrated has been proven to make you feel tired and sluggish,5 like an Empty-
Battery Zombie with a hangover, for a day or two after.

Energize Tip: Nearly everything you do and feel has an impact on your energy.
You have the power to nudge your energy in the right (or wrong) direction by how
you behave. You are in control of your energy.

WHAT’S YOUR ENERGY SCORE?

Before we get into the science of how a revamped schedule will drastically increase
your energy levels and make everything seem a lot easier, we have to assess your
current energy levels. You need a personal baseline against which to measure your
future leaps and bounds.
To know where you’re going, you have to know where you are.
Along with “the ability to work and change,” energy is, as we all intuitively
understand, a feeling. How you perceive your exertion affects how you feel about
what you can and can’t do. How you feel from hour to hour determines how well
you can work and change for the better. Every hour matters. At any given point
during the day, you might feel up (wide-awake, ready to go and do, happy,
psyched) or down (sluggish, ready to drop your head on your desk, miserable,
unmotivated).
You might be thinking about taking a walk, tackling a simple task, painting your
house, or having a difficult but necessary conversation. If you self-scan and decide,
Nope. Not going to happen today, that’s another twenty-four-hour period of your
life when low energy interfered with your sense of accomplishment and satisfaction.
When you focus your mind on one question—“How do I feel right now,
energywise?”—you can begin to see how your perceived power level affects nearly
every decision you make throughout the day, in your relationships, career, and
physical and mental health.
By gathering stats about how you feel energetically at five key times throughout
the day, you can calculate a baseline measurement to build on.
When we began testing people on our protocols, most of them tended to
overstate their baseline energy levels, only because they didn’t fully grasp just how
tired they were to begin with. Feeling exhausted was a chronic state; it felt normal.
After our road testers followed their Power Protocols for several weeks, they slept
better, ate on a fixed schedule, and moved more throughout the day. They didn’t
realize how low and slow they had felt until they started turning the energy dial to
eleven.
 To track your own energy level, over the course of a week, you’ll fill in the
Energy Diary later in this chapter at the five key times outlined in the following list
using a scale of 1 (lowest) to 10 (highest). Seven days of data will provide big clues
about how your energy level rises and falls over the course of the day and about
how you feel overall. Set alarms on your phone and check in at these times:

• Upon waking
• Midmorning (three or four hours after waking)
• Midafternoon (one to two hours after lunch)
• Evening (around dinnertime)
• Right before you get in bed at night

HOW TO RATE YOUR ENERGY LEVEL FOR THE FIRST FOUR CHECK-IN
TIMES

• Level 1: Very low energy. Yawning very frequently (every few minutes),
reaching for caffeine and sugar in order to stay awake, extreme difficulty keeping
eyes open, slumped posture, moving feels impossible, forced to say “no” to
potentially fun activities.
• Level 2 to 3: Low energy. Yawning frequently (every ten minutes), reaching
for caffeine and sugar to stay alert, feeling like you could fall asleep at any moment,
slumped posture, moving feels painful, still have to say “no” to potentially fun
activities.
• Level 4 to 5: Moderate energy. Yawning triggered by others doing it,
reaching for caffeine as a pick-me-up, awake but not completely alert, stooped
posture, moving feels doable, have to say “probably not” to potentially fun
activities.
• Level 6 to 7: Adequate energy. No yawning, reaching for caffeine for
pleasure, awake and alert, upright posture, moving feels fine, say “okay” to
potentially fun activities.
• Level 8 to 9: High energy. Yawning unthinkable, no need for caffeine, wide-
awake and alert, straight posture, moving feels enjoyable, say “yes” to potentially
fun activities.
• Level 10: Maximum energy. Yawning unthinkable, caffeine uncomfortable,
eyes bright, brimming with alertness, running on eight or more hours of sleep,
perky and dynamic posture, moving feels fabulous, say “hell yes!” to potentially fun
activities.

At bedtime, your energy level is in reverse. If you are appropriately tired and
able to fall asleep quickly, you get a higher score because getting a good night’s
rest is energizing. You get a lower score if you are wide-awake and unable to sleep
because sleep disruption is exhausting.

HOW TO RATE YOUR ENERGY LEVEL AT BEDTIME… ZZZ

• Level 1 to 2: Wide-awake. There is no way possible you could sleep now.

• Level 3 to 4: Awake. You aren’t anywhere close to feeling sleepy; it’ll be
hours before you are.
• Level 5 to 6: Tired and wired. You’re dragging, but you’re too full of
nervous energy to sleep yet.
• Level 7 to 8: Tired. You’re yawning and your eyelids feel heavy. Bed is
calling.
• Level 9 to 10: Very tired. You know that you will pass out within minutes of
your head hitting the pillow.

SAMPLE ENERGY DIARY

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Waking 2 2 3 4 3 2 4
Midmorning 5 6 6 5 6 7 7
After lunch 2 3 3 4 4 5 3
Evening 6 7 6 5 7 7 7
Bedtime 4 3 5 5 5 4 5
Daily 3.8 4.2 4.6 4.6 5 5 5.2
Average:
Weekly 4.6
Average:

The point of keeping an Energy Diary before you begin our program is to get to
know yourself and your natural energy ebbs and flows. It’s normal to feel more
power on some days than others (women, see the box here). For example, Monday
might be a low-energy day for you for various reasons (which we’ll get to later). If
you have a poor night’s sleep, your next day will have a lower baseline. Just get
familiar with your energy and begin to notice how and why it fluctuates. Assessing
how you feel first and last thing every day will keep you motivated to make positive
changes. You’ll continue to track your energy as you go through our month-long
program, and you’ll have proof of how it’s working.
Both of us looked back at our Energy Diaries prior to starting the program, and
here is what we saw:
 MICHAEL’S ENERGY DIARY
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Waking 2 2 2 2 3 2 2
Midmorning 4 4 5 5 5 4 5
After lunch 3 3 3 3 3 3 3
Evening 6 6 6 7 7 7 6
Bedtime 5 5 6 6 6 5 5
Daily 4 4 4.4 4.6 4.8 4.2 4.2
Average:
Weekly 4.3
Average:

This was a low-energy week for Michael. He was traveling and under stress and
it showed. Typically, as a Wolf, he is tired upon waking, has cleared his morning fog
by midmorning, and has a slump in the early afternoon. By evening, though, he hits
his energy peak, which continues until bedtime. As you can see, he’s often tired and
wired at bedtime and not ready to go to sleep anytime soon.

STACEY’S ENERGY DIARY

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Waking 9 9 9 8 9 8 9
Midmorning 8 8 8 7 8 8 7
After lunch 7 7 7 8 8 8 7
Evening 5 5 5 6 5 5 6
Bedtime 9 9 9 9 9 9 9
Daily 7.6 7.6 7.6 7.6 7.8 7.6 7.6
Average:
Weekly 7.6
Average:

In Stacey’s typical week, she wakes with peak energy in the morning and rides
that wave all the way through into the afternoon (boosted by an energy-gaining
nap). But her Lion power starts to wane in the evening and crashes completely at
bedtime, when she can barely keep her eyes open.
Everyone is unique, and we can’t promise that each person who starts with an
average weekly score of 3 or 4 will double it in one month’s time. But if you make a
commitment to follow the plan, we know you will make huge energy gains. Imagine
how your life would change with even a little more energy than you have now.
Amazing!
With good timing and movement, you won’t have to imagine it. You’ll be living it.

YOUR ENERGY DIARY

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Waking
Midmorning
After lunch
Evening
Bedtime
Daily
Average:
Weekly
Average:

TAKEAWAYS: EXHAUSTED TO ENERGIZED

• Empty-Battery Zombies survive on caffeine, but living with chronic exhaustion
is taking a huge toll on them, physically and emotionally.
• Clue in to your energy by asking, “How do I feel right now, energywise?” to
connect the dots between your feelings and your decisions.
• Identify energy gains that, for you, are like plugging your power cord into the
sun.
• Identify energy drains, the stuff you want to eliminate from your life as much
as possible.

TO DO RIGHT NOW!
1. List your energy goals. Write them down.
2. Set alarms on your phone to check your energy levels. It’s easy.
3. Fill in a week of data in your Energy Diary before you start the program.
You’ve got to know where you start to see the finish line.
CHAPTER 2

What’s Your Power Profile? Body Type

and Chronotype

WHAT IS A BODY TYPE?

Just as people are born with genes for brown or blue eyes, we are
all born to fall into one of three body types:1

1. Ectomorphs (lanky with a fast metabolism)

2. Mesomorphs (muscular with a medium metabolism)
3. Endomorphs (curvy with a slow metabolism)
 STACEY SAYS…

As a trainer and instructor for decades, I’ve guided tens of

thousands of clients of all sizes and genders into the best shape
of their lives. And I’ve learned that what works for one person
does not necessarily work for another. What matters is fitness
level, which is in flux, and body type, which does not change, no
matter how ripped you get. I believe that the number one cause
of exhaustion is people striving to become a body type that they
were not born to be, and all the soul- and energy-crushing self-
hate people come to feel about their bodies when they have a
certain genetic shape.

Energy Drain: Body-Expectation Mismatch

Energy Gain: Self-Acceptance

The most important source of energy is being active in general
and doing the five daily timed movement sessions that respond to
what your body needs at that time. Once you understand and
appreciate how your body functions best, you’ll move and
metabolize most effectively and energetically for you.
Half of your Power Profile is your body type and its metabolic
speed.

WHAT IS A CHRONOTYPE?
Inside your brain and body, there are dozens of clocks that control
every organ and system. They tell you when it’s time to sleep, eat,
think, move, rest, and digest. Not all biological clocks run on the
same time. People are different! Determined by our genes (thank
your parents), we are all born to be one of four different
chronotypes, with corresponding chronorhythms, or bio-schedules—
early risers (Lions), in-betweens (Bears), night people (Wolves), and
insomniacs (Dolphins). Scientific research has linked chronotype to
sleep habits as well as personality traits,2 behaviors,3 cognitive
ability,4 and outlook on life.5 Your body’s particular schedule reveals
a lot of information about who you are.

MICHAEL SAYS…

The number one cause of exhaustion is people not following

their genetic chronotype’s timing. They might be trying to stick
with a societal schedule that doesn’t line up with their internal
timing. Or they might have a partner whose bio-timing is a
mismatch with their own. Remember Stacey’s situation? Energy
drain is due to bad bio-timing; the most important energy gain is
to stick to good timing.

When you live according to your chronotype, you are in sync with
the schedule your body was born to follow. By not fighting that
timing, you sleep and digest better and free up energy for sharper
focus and motivation. Once you know your chronotype and adjust
your daily schedule and lifestyle to fit your natural-born
chronorhythm, every system and organ in your body will run more
efficiently and energetically.
Half of your Power Profile is your chronotype.
Your Power Profile—metabolic speed + chronotype—gives a
detailed portrait of your body, your habits, and your personality.
Once you know your profile, you can reorganize your life according
to your Power Protocol, a daily schedule that will provide maximum
energy for you. It’s your map to a speedier metabolism, better sleep,
and a more sexy, strong, confident you. You could call your Power
Protocol a magic formula, but it’s based on pure biology.
You might have an idea about your chronotype and body type
already, but let’s take a dive into the science.
Another random document with
no related content on Scribd:
 Humming in misery “Non è ——”
He thinks not of the west so brightly ——
Nor listens to the faint and distant ——
But dreams of the false fair to whom is ——
The wo which never, never, will take ——.

Answer

367.
Convert the following into a couplet, perfect in rhyme and rhythm,
without adding or omitting a single letter:

“O Deborah, Deborah! wo unto thee

For thou art as deaf as a post.”

Answer

368.
One and the same word of two syllables, answers each of the
following triplets:
I. MY FIRST springs in the mountains;
MY SECOND springs out of the mountains;
MY WHOLE comes with a spring over the mountains.

II. MY FIRST runs up the trees;

MY SECOND runs past the trees;
MY WHOLE spreads over the trees.

III. MY FIRST runs on two feet;

MY SECOND runs without feet;
MY WHOLE just glides away.

IV. To catch MY FIRST, men march after it;

 To capture MY SECOND, they march over it;
To possess MY WHOLE, they go through a march before it.

Answer

369.

Said the Moon to the Sun:

“Is the daylight begun?”
Said the Sun to the Moon:
“Not a moment too soon.

You’re a full Moon,” said he;

She replied, with a frown,
“Well! I never did see
So uncivil a clown!”

Query: Why was the Moon so angry?

Answer

370.

It is as high as all the stars,

No well was ever sunk so low;
It is in age five thousand years,
It was not born an hour ago.

It is as wet as water is;

No red-hot iron e’er was drier;
As dark as night, as cold as ice,
Shines like the sun, and burns like fire.

No soul, nor body to consume—

No fox more cunning, dunce more dull;
’Tis not on earth, ’tis in this room,
 Hard as a stone, and soft as wool.

’Tis of no color, but of snow,

Outside and inside black as ink;
All red, all yellow, green and blue—
This moment you upon it think.

In every noise, this strikes your ear,

’Twill soon expire, ’twill ne’er decay;
Does always in the light appear,
And yet was never seen by day.

Than the whole earth it larger is,

Yet, than a small pin’s point, ’tis less;
I’ll tell you ten times what it is,
Yet after all, you shall not guess!

’Tis in your mouth, ’twas never nigh—

Where’er you look, you see it still;
’Twill make you laugh, ’twill make you cry;
You feel it plain, touch what you will.

Answer

371.

My FIRST, so faithful, fond and true,

Will ne’er forsake or injure you;
My SECOND, coming from the street
You often trample under feet;
My THIRD you sleep on every night,
Serene and calm, without affright;
My WHOLE is what you should not be
When talking with your friends or me.

Answer

372.
 My FIRST is a little river in England that gave name to a
celebrated university; my SECOND is always near; my THIRD sounds
like several large bodies of water; and my WHOLE is the name of a
Persian monarch, the neighing of whose horse gave him a kingdom
and a crown.
Answer

373.

A horse in the midst of a meadow suppose,

Made fast to a stake by a line from his nose;
How long must this line be, that, feeding all ’round,
Permits him to graze just an acre of ground?

Answer

374.

FIRST, A house where man and beast

Find themselves at home;
SECOND, Greatest have and least
Wheresoe’er you roam;
THIRD, A pronoun, meaning many,
(You must add an L);
ALL, The manner of our meeting
When you ring my bell.

Answer

375.
 A DINNER PARTY.
THE GUESTS,

(Who are chiefly Anachronisms and other Incongruities.)

The First: Escaped his foes by having his horse shod backward.
Second: Surnamed, The Wizard of the North.
3d: Dissolved pearls in wine; “herself being dissolved in love.”
4th: Was first tutor to Alexander the Great.
5th: Said “There are no longer Pyrenees.”
6th: The Puritan Poet.
7th: The Locksmith King.
8th: The woman “who drank up her husband.”
9th: The Architect of St. Peter’s, Rome.
10th: The Miner King.
11th: Surnamed The King Maker.
12th: The woman who married the murderer of her husband, and
of her husband’s father.
13th: The Architect of St. Paul’s, London.
14th: The man who spoke fifty-eight languages; whom Byron
called “a Walking Polyglot.”
15th: A death-note, and a father’s pride.
16th: The Bard of Ayrshire.
17th: The Knight “without fear, and without reproach.”
18th: Refused, because he dared not accept, the crown of
England.
19th: Whose vile maxim was “every man has his own price.”
20th: The king who had an emperor for his foot-stool.
21st: The conqueror of the conqueror of Napoleon.
 22d: The inventor of gunpowder.
23d: The king who entered the enemy’s camp, disguised as a
harper.
24th: The greatest English navigator of the eighteenth century.
25th: The inventor of the art of printing.
26th: Whom Napoleon called “the bravest of the brave.”
27th: Who first discovered that the earth is round.
28th: The diplomatic conqueror of Napoleon.
29th: The inventor of the reflecting telescope.
30th: The conqueror of Pharsalia.
31st: The inventor of the safety lamp.
32d: First introduced tobacco into England.
33d: Discovered the Antarctic Continent.
34th: The present poet laureate of England.
35th: His immediate predecessor.
36th: The first of the line.
37th: Surnamed “the Madman of the North.”
38th: The young prince who carried a king captive to England.
39th: First sailed around the world.
40th: Said “language was given us to enable us to conceal our
thoughts.”
41st: The Father of History.

DISHES, RELISHES, DESSERT.

1: Natural caskets of valuable gems.
2: Material and immaterial.
 3: The possessive case of a pronoun and an ornament.
4: A sign of the zodiac, (pluralized).
5: One-third of Cesar’s celebrated letter, and the centre of the
solar system.
6: Where Charles XII. went after the battle of Pultowa.
7: Whose English namesake Pope called “the brightest, wisest,
meanest of mankind.”
8: A celebrated English essayist.
9: Formerly a workman’s implement.
10: The ornamental part of the head.
11: An island in Lake Ontario.
12: Timber, and the herald of the morning.
13: A share in a rocky pathway.
14: The unruly member.
15: The earth, and a useful article.
16: An iron vessel, and eight ciphers.
17: A letter placed before what sufferers long for.
18: Like values, and odd ends.
19: A preposition, a piece of furniture, and a vowel, (pluralized).
20: An insect, followed by a letter, (pluralized).
21: The employment of some women, and the dread of all.
22: A kind of carriage, and a period of time.
23: A net for the head, an organ of sense, an emblem of beauty.
24: By adding two letters, you’ll have an Eastern conqueror.
25: Five-sevenths of a name not wholly unconnected with Bleak
House and Borrioboola Gha.
26: An underground room, and a vowel.
27: Skill, part of a needle, and to suffocate, (pluralized).
28: Antics.
29: An intimation burdens.
30: What if it should lose its savor?
31: Where you live a contented life; a hotel, and a vowel.
32: The staff of life.
33: What England will never become.
34: Scourges.
35: Running streams.
36: A domestic fowl, and the fruit of shrubs.
37: Married people.
38: A Holland prince serene, (pluralized).
39: To waste away, and Eve’s temptation, (pluralized).
40: Four-fifths of a month, and a dwelling, (pluralized).
41: Busybodies.
42: What Jeremiah saw in a vision.
43: Very old monkeys.
44: Approach convulsions.
45: Small blocks for holding bolts.
Answer
 UNGUESSED RIDDLES.
As, on Louis Gaylord Clarke’s authority, “no museum is complete
without the club that killed Captain Cook”—he had seen it in six—so
no collection of riddles can be considered even presentable without
the famous enigma so often republished, and always with the
promise of “£50 reward for a solution.” It was first printed in the
Gentlemen’s Magazine, London, in March, 1757.
The compiler of this little book has no hope of winning the prize,
and leaves the lists open to her readers, with a hope that some one
of them may succeed in “guessing” not only this, but the next riddle,
of whose true answer she has not the faintest idea.

The noblest object in the works of art;

The brightest scenes which Nature can impart;
The well-known signal in the time of peace;
The point essential in a tenant’s lease;
The farmer’s comfort as he drives the plough;
A soldier’s duty, and a lover’s vow;
A contract made before the nuptial tie;
A blessing riches never can supply;
A spot that adds new charms to pretty faces;
An engine used in fundamental cases;
A planet seen between the earth and sun;
A prize that merit never yet has won;
A loss which prudence seldom can retrieve;
The death of Judas, and the fall of Eve;
A part between the ancle and the knee;
A Papist’s toast, and a physician’s fee;
A wife’s ambition, and a parson’s dues;
A miser’s idol, and the badge of Jews.
If now, your happy genius can divine
The corresponding word in every line,
By the first letter plainly may be found
An ancient city that is much renowned.
 The other unguessed, if not unguessable, riddle claims to come
from Cambridge, and is as follows:

A Headless man had a letter to write;

It was read by one who had lost his sight;
The Dumb repeated it, word for word;
And he was Deaf who listened and heard.

(See Key.)

QUESTIONS NOT TO BE ANSWERED UNTIL THE

WORLD IS WISER.
Considering how useful the ocean is to mankind, are poets
justified in calling it “a waste of waters”?
How can we catch soft water when it is raining hard?
Where is the chair that “Verbum sat” in?
How does it happen that Fast days are always provokingly slow
days?
How is it that a storm looks heavy when it keeps lightening? And
the darker it grows, the more it lightens?
When it is said of a man that “he never forgets himself,” are we to
understand that his conduct is absolute perfection, or that it is the
perfection of selfishness?

PARADOXES.
1st. Polus instructed Ctesiphon in the art of pleading. Teacher
and pupil agreed that the tuition-fee should be paid when the latter
should win his first case. Some time having gone by, and the young
man being still without case or client, Polus, in despair of his fee,
brought the matter before the Court, each party pleading his own
cause. Polus spoke first, as follows:
“It is indifferent to me how the Court may decide this case. For, if
the decision be in my favor, I recover my fee by virtue of the
judgment; but, if my opponent wins the case, this being his first, I
obtain my fee according to the contract.”
Ctesiphon, being called on for his defense, said:
“The decision of the Court is indifferent to me. For, if in my favor, I
am thereby released from my debt to Polus. But, if I lose the case,
the fee cannot be demanded, according to our contract.”
2d. A certain king once built a bridge, and decreed that all
persons about to cross it, should be interrogated as to their
destination. If they told the truth they should be permitted to pass
unharmed; but, if they answered falsely, they should be hanged on a
gallows erected at the centre of the bridge. One day a man, about to
cross, was asked the usual question, and replied:
“I am going to be hanged on that gallows!”
Now, if they hanged him, he had told the truth, and ought to have
escaped; but, if they did not hang him, he had “answered falsely,”
and ought to have suffered the penalty of the law.
 PART II.

FANCY TITLES FOR BOOKS.

Furnished by Thomas Hood for a blind door in the Library at
Chatsworth, for his friend the Duke of Devonshire.
Percy Vere. In Forty Volumes.
Dante’s Inferno; or Descriptions of Van Demon’s Land.
Ye Devyle on Two Styx: (black letter).
Lamb’s Recollections of Suet.
Lamb on the Death of Wolfe.
Plurality of Livings: with Regard to the Common Cat.
Boyle on Steam.
Blaine on Equestrian Burglary; or the Breaking-in of Horses.
John Knox on Death’s Door.
Peel on Bell’s System.
Life of Jack Ketch, with Cuts of his own Execution.
Cursory Remarks upon Swearing.
Cook’s Specimens of the Sandwich Tongue.
Recollections of Banister. By Lord Stair.
On the Affinity of the Death-Watch and Sheep-Tick.
Malthus’ Attacks of Infantry.
McAdam’s Views of Rhodes.
The Life of Zimmermann. By Himself.
 Pygmalion. By Lord Bacon.
Rules of Punctuation. By a Thoroughbred Pointer.
Chronological Account of the Date Tree.
Kosciusko on the Right of the Poles to Stick up for Themselves.
Prize Poems. In Blank Verse.
Shelley’s Conchology.
Chantry on the Sculpture of the Chipaway Indians.
The Scottish Boccaccio. By D. Cameron.
Hoyle on the Game Laws.
Johnson’s Contradictionary.

When Hood and his family were living at Ostend for economy’s
sake, and with the same motive Mrs. Hood was doing her own work,
as we phrase it, he wrote to a friend in England: “Jane is becoming
an excellent cook and housemaid, and I intend to raise her wages.
She had nothing a week before, and now I mean to double it.”

It has been estimated that of all possible or impossible ways of

earning an honest livelihood, the most arduous, and at the same
time the way which would secure the greatest good to the greatest
number, would be to go around, cold nights, and get into bed for
people! To this might be added, going around cold mornings and
getting up for people; and, most useful and most onerous of all,
going around among undecided people and making up their minds.

In these days of universal condensation—of condensed milk,

condensed meats, condensed news—perhaps no achievement of
that kind ought to surprise us; but it must be acknowledged that
Thackeray’s condensing feat was the most extraordinary on record.
To compress “The Sorrows of Werther”—that three volumed novel: a
book of size—and tears, full of pathos and prettiness, of devotion
and desperation—into four stanzas that tell the whole story, was a
triumph of art which—which it is very possible GOETHE would admire
less than we do.

Werther had a love for Charlotte

Such as words can never utter.
Would you know how first he met her?
She was cutting bread and butter.

Charlotte was a married lady,

And a moral man was Werther,
And, for all the wealth of Indies,
Would do nothing for to hurt her.

So he sighed, and pined, and ogled,

And his passion boiled and bubbled,
Till he blew his silly brains out,
And no more was by it troubled.

Charlotte, when she saw his body

Borne before her on a shutter,
Like a well conducted person,
Went on cutting bread and butter.

Theodore Hook was celebrated not more for his marvelous

readiness in rhyming than for the quality of the rhymes themselves.
In his hands the English language seemed to have no choice: plain
prose appeared impossible. Motley was the only wear; fantastic
verse the only method of expression. No less does he press into his
service phrases from the languages, as in the curious verses which
follow, in praise of

CLUBS.
If any man loves comfort and
Has little cash to buy it, he
 Should get into a crowded club—
A most select society!

While solitude and mutton cutlets

Serve infelix uxor, he
May have his club (like Hercules),
And revel there in luxury.

Here’s first the Athenæum club,

So wise, there’s not a man of it
That has not sense enough for six;
(In fact, that is the plan of it).

The very waiters answer you

With eloquence Socratical,
And always lay the knives and forks
In order mathematical.

The Union Club is quite superb;

Its best apartment daily is
The lounge of lawyers, doctors, beaux,
Merchants, cum multis aliis.

The Travellers are in Pall Mall,

And smoke cigars so cozily,
And dream they climb the highest Alps,
Or rove the plains of Moselai.

These are the stages which all men

Propose to play their parts upon;
For clubs are what the Londoners
Have clearly set their hearts upon.

OTHER WORLDS.
Mr. Mortimer Collins indulges in sundry very odd speculations
concerning them.

Other worlds! Those planets evermore

In their golden orbits swiftly glide on;
 From quick Hermes by the solar shore,
To remote Poseidon.

Are they like this world? The glory shed

From the ruddy dawn’s unfading portals?
Does it fall on regions tenanted
By a race of mortals?

Are there merry maidens, wicked-eyed,

Peeping slyly through the cottage lattice?
Have they vintage bearing countries wide?
Have they oyster patties?

Does a mighty ocean roar and break

On dark rocks and sandy shores fantastic?
Have they any Darwins there, to make
Theories elastic?

Does their weather change? November fog,

Weeping April, March with many a raw gust?
And do thunder and demented dog
Come to them in August?

Nineteenth century science should unravel

All these queries, but has somehow missed ’em.
When will it be possible to travel
Through the solar system?

STILTS.

Behold the mansion reared by dædal Jack,

See the malt stored in many a plethoric sack,
In the proud cirque of Ivan’s bivouac.
Mark how the Rat’s felonious fangs invade
The golden stores in John’s pavilion laid.
Anon, with velvet foot and Tarquin strides,
Subtle Grimalkin to his quarry glides—
Grimalkin grim, that slew the fierce rodent,
Whose tooth insidious Johann’s sackcloth rent.
Lo! now the deep mouthed canine foe’s assault,
That vexed the avenger of the stolen malt,
Stored in the hallowed precincts of the hall,
That rose complete at Jack’s creative call.
Here stalks the impetuous Cow with crumpled horn,
Whereon the exacerbating hound was torn,
Who bayed the feline slaughter beast that slew
The Rat predacious, whose keen fangs ran through
The textile fibres that involved the grain,
That lay in Hans’ inviolate domain.
Here walks forlorn the Damsel crowned with rue,
Lactiferous spoils from vaccine dugs who drew,
Of that corniculate beast whose tortuous horn
Tossed to the clouds, in fierce, vindictive scorn,
The harrying hound whose braggart bark and stir
Arched the lithe spine and reared the indignant fur
Of Puss, that with verminicidal claw,
Struck the weird Rat, in whose insatiate maw
Lay reeking malt, that erst in Ivan’s courts we saw.
Robed in senescent garb that seems, in sooth,
Too long a prey to Chronos’ iron tooth;
Behold the man whose amorous lips incline,
Full with young Eros’ osculative sign,
To the lorn maiden, whose lac-albic hands
Drew albu-lactic wealth from lacteal glands
Of the immortal bovine, by whose horn
Distort, to realm ethereal was borne
The beast catulean, vexer of that sly
Ulysses quadrupedal, who made die
The old mordacious Rat, that dared devour
Antecedaneous ale, in John’s domestic bower.
Lo here, with hirsute honors doffed, succinct
Of saponaceous lock, the Priest, who linked
In Hymen’s golden bands the torn unthrift,
Whose means exiguous stared from many a rift,
Even as he kissed the virgin all forlorn,
Who milked the cow with implicated horn,
Who in fine wrath the canine torturer skied,
That dared to vex the insidious muricide,
Who let the auroral effluence through the pelt
Of the sly Rat that robbed the palace Jack had built.
The loud, cantankerous Shanghai comes at last,
Whose shouts aroused the shorn ecclesiast,
Who sealed the vows of Hymen’s sacrament,
 To him who robed in garments indigent,
Exosculates the damsel lachrymose,
The emulgator of that hornèd brute morose,
That tossed the dog, that worried the cat, that kilt
The rat, that ate the malt, that lay in the house that Jack built.

The Home Journal having published a set of rather finical rules

for the conduct of equestrians in Central Park, a writer in Vanity Fair
supplemented and satirized them as follows:

ETIQUETTE OF EQUITATION.
When a gentleman is to accompany a lady on horseback,
1st. There must be two horses. (Pillions are out of fashion, except
in some parts of Wales, Australia and New Jersey.)
2d. One horse must have a side saddle. The gentleman will not
mount this horse. By bearing this rule in mind he will soon find no
difficulty in recognizing his own steed.
3d. The gentleman will assist the lady to mount and adjust her foot
in the stirrup. There being but one stirrup, he will learn upon which
side to assist the lady after very little practice.
4th. He will then mount himself. As there are two stirrups to his
saddle, he may mount on either side, but by no means on both; at
least, not at the same time. The former is generally considered the
most graceful method of mounting. If he has known Mr. Rarey he may
mount without the aid of stirrups. If not, he may try, but will probably
fail.
5th. The gentleman should always ride on the right side of the lady.
According to some authorities, the right side is the left. According to
others, the other is the right. If the gentleman is left handed, this will of
course make a difference. Should he be ambidexter, it will be
indifferent.
6th. If the gentleman and lady meet persons on the road, these will
probably be strangers, that is if they are not acquaintances. In either
case the gentleman and lady must govern themselves accordingly.
Perhaps the latter is the evidence of highest breeding.
 7th. If they be going in different directions, they will not be
expected to ride in company, nor must these request those to turn and
join the others; and vice versa. This is indecorous, and indicates a
lack of savoir faire.
8th. If the gentleman’s horse throw him he must not expect him to
pick him up, nor the lady; but otherwise the lady may. This is important
to be borne in mind by both.
9th. On their return, the gentleman will dismount first and assist the
lady from her horse, but he must not expect the same courtesy in
return.
N. B.—These rules apply equally to every species of equitation, as
pony riding, donkey riding, rocking horse riding, or “riding on a rail.”
There will, of course, be modifications required, according to the form
and style of the animal.

SONG OF THE RECENT REBELLION.

AIR: “Lord Lovell.”

Lord Lovell he sat in St. Charles’ Hotel,

In St. Charles’ Hotel sat he;
As fine a case of a rebel swell,
As ever you’d wish to see, see, see,
As ever you’d wish to see!

Lord Lovell the town had sworn to defend,

A-waving his sword on high;
He swore that the last ounce of powder he’d spend,
And in the last ditch he would die, die, die,
And in the last ditch he would die.

He swore by black and he swore by blue,

He swore by the stars and bars,
That never he’d fly from a Yankee crew
While he was a son of Mars, Mars, Mars,
While he was a son of Mars.

He had fifty thousand gal-li-ant men,

Fifty thousand men had he,
Who had all sworn with him they would never surren-