Alex: Hey everyone, welcome to the show! Today we are going to talk about something that can really change your daily routines. We won’t be telling you to wake up super early or start some crazy juice cleanse, but instead we will focus on when you do things, not just what you do. Trust me, it's a game changer! Michelle: Exactly, Alex. Before you dismiss this as just another self-help fad, think about this: have you ever wondered why some people are energized by 5 a.m. workouts, while others struggle just to get out of bed? Or why some tasks feel downright impossible at certain times of the day? It’s really all about timing. Alex: That's where The Power of When by Dr. Michael Breus comes in handy. The book explains how your body's natural clock, called your chronotype, affects everything. From your energy to when you should eat. And there are four main chronotypes - Dolphins, Lions, Bears, and Wolves. Knowing which one you are can lead to better sleep, sharper focus, and even happier relationships! Michelle: So, instead of pushing through those afternoon slumps with caffeine, you learn to align the timing of your day with your energy levels. And today, we are covering three ideas from the book. Alex: First, we will introduce the four chronotypes – Dolphins, Lions, Bears, and Wolves. We'll break down what makes each one unique, and why it is totally okay if you hate mornings, maybe you are a Wolf! Michelle: Then, we will help you figure out which chronotype you are with some straightforward ways to identify your chronotype and those habits that might be messing with your groove. Alex: Finally, we will give you actionable tips you can use now to sync your day with your natural rhythm. After all, being productive shouldn't feel like a constant struggle. Michelle: Yeah, syncing your day might sound a little odd at first, but it's based on solid science. Who knows? Maybe this is the secret to smarter, not harder, work. Let's dive in!

Alex: Okay, Michelle, you're intrigued, let's dive in. So, what are chronotypes? Well, they're way more than just being a morning or night person. They're basically biologically driven patterns, closely linked to our circadian rhythms. Think of it as your internal clock, regulating everything from hormones to energy levels throughout the day. Dr. Breus, he's identified four main chronotypes: Dolphins, Lions, Bears, and Wolves, each with their own unique behaviors, challenges, and peak energy times. Michelle: So, it's like we're pre-programmed with a schedule from birth? Huh. Kinda takes the pressure off...though, something tells me mine is set to "random." Alex: “Predictable random," maybe! Let's start with Dolphins. These guys, they’re the restless perfectionists. Their circadian rhythms are super sensitive, meaning they often struggle with deep sleep, leading to early, restless mornings. They're really sharp, detail-oriented, but tend to overthink, which makes it hard to relax. Michelle: Wait a second...fragmented sleep? So, are they basically sleeping with one eye open, metaphorically, like real dolphins? Alex: Exactly! Real dolphins sleep with half their brain awake to watch for predators, and Dr. Breus uses that as a metaphor for people with, well, Dolphin chronotypes. They’re often light sleepers, prone to anxiety, and tend to feel groggy throughout the day. Michelle: Sounds rough. So, they just run on caffeine and willpower? Seriously? Alex: More or less, unless they adjust their lifestyle. The book suggests things like gentle yoga in the morning, a protein-rich breakfast, or a Power-Down Hour before bed to calm their nervous system. Dr. Breus mentions how one Dolphin he worked with improved his sleep a lot by ditching screens and reading something relaxing before bed. Michelle: That Power-Down Hour sounds like a good idea for everyone, honestly. Okay, what about Lions? Are they the annoyingly cheerful morning people who post sunrise pics every day? Alex: You nailed it! Lions wake up naturally at dawn, bursting with energy, ready to tackle the day. They're super goal-oriented and excel at high-focus tasks before noon. Michelle: So they're basically overachievers incarnate. Do they just crash hard later when all that energy's gone? Alex: Absolutely. Lions often hit a wall in the late afternoon, making it hard to stay sharp after early evening. That's why they often structure their day so mornings are for strategic work and afternoons are for lower-energy stuff like emails. Michelle: Smart...though I'm definitely “not” a Lion. Okay, Bears then? I feel like I hear about Bears all the time. Alex: That's because Bears are the majority. About 50% of the population! They have the most "conventional" rhythms, waking with the sun and winding down at night. They’re typically sociable, steady, and fit well into a standard 9-to-5 workday. Michelle: So, Bears are the crowd-pleasers, just cruising along without questioning the system? Alex: Pretty much! Their energy peaks mid-morning, around 10 a.m., and starts to taper off after lunch. The book talks about a corporate worker who always crashed in the afternoon. By adding a quick walk outside after lunch, he could re-energize and stay productive till dinner. Michelle: I'm honestly jealous of anyone who can comfortably do the 9-to-5 thing. But now, finally, we're at Wolves. My people, I suspect. Alex: Yep, Wolves are classic night owls. They struggle with mornings, often feeling groggy until late afternoon, but they come alive in the evening, riding a wave of creativity until the wee hours. Michelle: Finally, a group that “gets” me! But how do Wolves deal with, say, those awful early morning meetings? Are we doomed to be perpetually misunderstood? Alex: It’s tough, but the key is working “around” the system, not against it. For example, the book talks about a Wolf in advertising who started scheduling creative brainstorm sessions for after 3 p.m., when he was naturally more alert. He also shifted his mornings to lighter tasks, like reading or catching up on emails, instead of forcing himself into high-pressure work. Michelle: Makes sense. I always feel like my brain doesn't “fully” boot up until like, 4 p.m. If only society catered to us Wolves... Alex: And that's one of the big points Dr. Breus makes—modern schedules really favor Lions and Bears, which puts Wolves and Dolphins at a disadvantage. But by knowing your chronotype, you start advocating for or creating routines that fit your natural rhythm better. Michelle: So it's part self-awareness, part...standing your ground? 'Cause I'm picturing myself emailing my boss, "I need to move tomorrow's 8 a.m meeting because my chronotype demands it." Alex: Maybe not “that” directly, but you're on the right track! Next up, we’ll explore how identifying your chronotype, through tools like the Bio-Time Quiz, can lead you to meaningful, game-changing tweaks in your daily life.

Alex: Alright, so to sum up, we've really dug into these chronotypes, right? Dolphins, Lions, Bears, and Wolves – understanding them is key to figuring out your natural rhythms, and honestly, making your life flow “with” them, not against them. Michelle: Exactly. And if there’s one thing to really grab onto from this episode, it’s that your energy highs and lows? They're not just random occurrences. They're essentially hardwired. Figuring out your chronotype isn't just a fun fact; it’s actually super useful stuff for everything from catching better sleep to actually nailing your to-do list. Alex: Precisely! Whether it's about scheduling those tasks that need laser focus, adjusting your sleep schedule, or even planning social stuff, it's all about making these small, strategic tweaks that sync up with your biology. Michelle: And here’s the real gem, the biggest takeaway: Quit holding yourself to these impossible standards. Stop comparing yourself to being a Lion if, realistically, you're a Wolf. Or trying to run on the energy of a Bear when you're actually a Dolphin. Just figure out what “you” are, and then lean all the way into it. Alex: I couldn't agree more! So, action time! Go take the Bio-Time Quiz. Find out what your chronotype is, and this week, try one little change. Maybe schedule your toughest task for when you know you're at your peak, or start a "power-down hour" before bed. Michelle: Yep and if people start wondering why you’re suddenly showing up to meetings at the totally reasonable hour of 10 a.m. instead of the barbaric 8 a.m.? Simply tell them, "It's science." Alex: <Laughs> There you go. Start timing your life right, and please, let us know how it goes for you! Until our next chat! Michelle: Later!