In Day 7 of the Shift with CJ program, CJ dives into two powerful (and often neglected) tools for total-body wellness: syncing your circadian rhythm and using foam rolling to improve recovery and release physical tension.

He explains how aligning your eating and sleeping patterns with the sun’s natural cycle helps regulate hormones, burn fat more efficiently, and improve energy. Late-night meals? They confuse your biological clock and make weight loss harder.

CJ also introduces foam rolling as a game-changing recovery practice. It reduces muscle soreness, improves mobility, boosts blood flow, and can be done at home. Whether you're an athlete or just dealing with daily tension, this episode gives you the tools to sync your body and reset your system.

Key Takeaways:

1. Your Circadian Rhythm Is a Metabolic Superpower Your body operates on an internal clock tied to sunlight. Eating and sleeping at the wrong times can sabotage fat loss and energy.
2. Late-Night Eating = Hormone Disruption Eating after sunset confuses your hormones like leptin and ghrelin, leading to increased hunger and poor fat burning.
3. Foam Rolling Is a Mini-Massage With Major Benefits It reduces soreness, improves blood flow, increases joint mobility, and speeds up recovery—without needing a masseuse.
4. Sleep Timing Matters More Than You Think Going to bed and waking up at consistent times (yes, even on weekends) supports better metabolism and mental clarity.
5. Body Awareness Unlocks Longevity Tracking your sleep, noticing how food timing affects energy, and paying attention to tight areas in your body builds long-term vitality.

5 Things You Can Start Doing Today:

1. Eat Your Last Meal Before Sunset This aligns your digestion with your circadian rhythm and improves metabolic flexibility.
2. Pick a Bedtime—And Stick to It Wake and sleep at the same time daily, even on weekends, to stabilize your energy and hormones.
3. Keep a Sleep Diary Track what time you sleep, how you feel in the morning, and any patterns you notice. Awareness = optimization.
4. Start Foam Rolling Daily Spend 1–2 minutes per muscle group. Focus on sore spots. Aim for 20–30 passes per area, especially after workouts or before bed.
5. Take 1 Small Step Toward Routine Mastery Whether it’s shifting dinner time or adding foam rolling, choose one thing to improve—and build momentum.

“You can’t cheat biology. Sync with the sun, roll out the stress, and build habits that’ll serve you in your 60s and 80s—not just today.”