“Dr. Kshirsagar’s book and its deep knowledge about chronobiology as it affects everyone’s daily schedule looks to a future that advances the evolution of self-care.” – Deepak Chopra, MD
When it comes to incorporating healthy lifestyle habits, we usually come across recommendations on what food to eat, what sport to take on, what gym gear to buy, what self-help books to read and many more ‘whats.’ However, we rarely talk about ‘when.’ When should we have our meals, when should we exercise and when should we sleep?
In the book ‘Change Your Schedule, Change Your Life,’ Suhas Kshirsagar reveals that our ‘clock genes’ influence more than we think and that we can improve our lives significantly if we gain control over our schedules and manage weight, sleep, stress, inflammation, and so on effortlessly.
Suhas Kshirsagar is a renowned Ayurvedic physician and educator from India, currently directing an Ayurvedic Healing and Integrative Wellness Clinic in California.
He holds a B.A. in Ayurvedic medicine and completed an M.D. in Ayurvedic internal medicine with a gold medal.
What is the book about?
The book ‘Change Your Schedule, Change Your Life’ sheds light on the power of chronobiology and explains how our schedules affect all bodily processes.
Here is how Suhas Kshirsagar starts his book: “Tell me your daily routine, and I’ll tell you how healthy you feel. Tell me when you eat, and I’ll tell you if it is easy or difficult for you to maintain your weight. Tell me when you exercise, and I’ll tell you whether you are building your body’s systems or wearing them down. Tell me when you turn off your television or computer at night, and I’ll tell you how sensitive you are to stress. Tell me when you fall asleep, and I’ll tell you whether you need coffee to power your way through the afternoon, or whether you snap at your loved ones at the end of a long day when you wanted to be patient.”
Sounds like magic right? In fact, scientific evidence increasingly demonstrates the close connection between our bodies and the natural cycles of light and darkness. The timing of our actions, such as eating, sleeping, and exercising, is just as crucial as the actions themselves. Our daily schedule significantly impacts our weight, energy levels, overall health, and mood.
The book highlights the idea that one’s schedule affects the quality of their life in a significant way, and this book offers practical solutions for transforming them for the better. By implementing small adjustments, we can transform our overall well-being. The authors present a 30-day plan that combines ancient wisdom with modern research on chronobiology to help us optimise our schedules and work towards achieving our goals.
The book delves into various concepts:
Supporting Ayurvedic medicine with scientific research.
Understanding clock genes and their influence on bodily functions.
Exploring the negative effects of consuming large meals at night.
Emphasising the importance of exercising at the right time.
Integrating mindfulness and yoga practices.
Offering guidance on appropriate melatonin usage.
Explaining the role of hormones like ghrelins and leptins in appetite and metabolism.
Table of contents
- Cover Title Page
- Foreword by Deepak Chopra, MD
- 1: It’s Not You; It’s Your Schedule
- 2: Using Your Body’s Internal Clock
- 3: Listening to Your Body
- 4: Sleep Is the Miracle Drug
- 5: The Right Sleep Routine for You
- 6: You Are When You Eat
- 7: The Right Diet for You8: The Right Exercise at the Right Time
- 9: The Right Exercise for You
- 10: Your Body Through the Seasons
- 11: The Seasons of Your Life
- 12: How to Build the Perfect Day
- NotesAbout the Author
- Also by Dr. Suhas G. Kshirsagar Copyright
- About the Publisher
Key takeaways from ‘Change Your Schedule, Change Your Life’
1Sleep is a miraculous process that works like a medicine
The book emphasises that sleep is a miraculous medicine that contributes to our physical and mental well-being, enabling us to utilise our energy and alleviate stress. Understanding the importance of sleep and implementing certain strategies can help improve sleep quality.
The book suggests three main strategies on how to achieve quality sleep, including:
Getting natural light exposure, both in the morning.
Avoiding artificial light at night.
Going for a morning walk.
Refraining from electronic devices before bed.
Paying attention to meal timing and opting for a lighter dinner at an earlier hour, aids digestion and enhances sleep.
By prioritising sleep and adopting these methods, we can become more productive individuals and increase our chances of success.
2Eat the right thing at the right time
The key to being healthy lies in eating the right foods at the right time. Just as making adjustments to improve sleep quality is crucial, changing our eating habits is essential for achieving physical and mental well-being.
The author provides valuable suggestions to transform our food schedule and embrace a healthy lifestyle. Paying attention to meal timing can prevent issues like obesity. Starting the day with a nutritious breakfast sets the tone for the rest of the day. Maintaining a consistent meal schedule helps optimise digestion and avoid stomach problems. Avoiding late-night snacks allows the body’s natural hunger-suppressing mechanisms to function effectively. By making these changes and training our bodies, we can gradually attain a state of overall health and well-being.
3It is crucial to exercise at the right time
“Exercising early in the day primes the body to receive energy and to process that energy efficiently, whereas intense exercise later in the day offers far less benefit to your metabolism.”
When it comes to working out, timing plays a crucial role. Exercising early in the day helps control blood sugar levels, and working out before breakfast can have even greater benefits by tapping into the body’s hunger and reducing sugar through oxygen consumption.
It is not always necessary to engage in challenging workouts; consistency is key. By incorporating daily movements, such as brisk walks or light exercises, for 30 to 45 minutes, our schedules can be adjusted, our minds can be cleared, and we can experience positive changes in our overall well-being.
Overall rating & strengths and weaknesses, according to readers’ reviews
Provides a clear and readable exploration of the roots of disease and lifestyle, without being preachy or didactic.
Backed by scientific and historical evidence, offering real-life case studies and achievable strategies for shifting one’s schedule to achieve longevity, balance, and increased energy.
Includes a weight loss strategy that is worth trying, offering a potential avenue for self-improvement.
Encourages positive changes in lifestyle behaviours, leading to noticeable and beneficial transformations.
The book becomes repetitive and drags on after the initial strong start, with long paragraphs and technical information that delays the reading experience.
The tests to identify body type or metabolism become generaliіed and include options that may not apply, diminishing their effectiveness.
Best quotes from ‘Change Your Schedule, Change Your Life’
“Many of our most common physical complaints are created or exacerbated by a modern schedule at odds with the body’s needs. Fortunately, physiologists have generated a lot of new research about the body’s clock and how behavior either helps strengthen the clock’s signals or gets in its way. This new field is called chronobiology, and it offers insights about how you can set a daily schedule that will keep you healthy and energized.”
“But few other natural healing traditions explore the effect of natural light on the body. Here Ayurveda stands alone in explaining that the body’s systems operate on a daily cycle. It describes a daily routine, a nightly routine, and a seasonal routine to sync your body with the circadian clock.”
“Remember that it’s what you eat in the first half of the day that fuels your body for the next day. Everything you eat after dark is more likely to be a drain on your system.”
Suhas Kshirsagar’s deep knowledge of chronobiology and its impact on daily schedules offers a transformative path towards self-care and improved overall well-being. The book provides practical examples, scientific evidence, and achievable strategies to optimise one’s schedule, manage weight, enhance sleep quality, and reduce stress.
‘Change Your Schedule, Change Your Life’ is a valuable resource for those seeking a holistic approach to health and vitality and looking for an all-in-one natural solution for insomnia, obesity, mental fog, fatigue, indigestion, and congestion.
Where to buy
You may purchase ‘Change Your Schedule, Change Your Life’ on Amazon at the best price. It is available in paperback, hardcover, spiral bound, audio and Kindle versions, so you may choose an option that appeals to you the most.
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