Small daily acts that make a real difference to your health

Improving your health takes time. You won't see transformative changes after a single nutritious meal or workout, so it can be hard to know what's working and what isn't Someone who doesn't have this problem is Emily Capodilupo, senior vice president of research, algorithms and data at wearable company WHOOP. It's a role that grants her access to research from thousands of data points, so she knows exactly what behaviours have the biggest positive impacts on your health. She shares the routines, rituals and habits that consistently deliver benefits to sleep, fitness and mobility.

- Harry Bullmore, The Independent

"Having a consistent bedtime and wake time is one of the absolute best things you can do, not only for your sleep, but also your health," says Capodilupo. "It reduces inflammation, reduces your risk of cancer and type 2 diabetes, and improves metabolic health." The reason for this is that regular sleep and wake times can align with your circadian rhythm—our inbuilt 24-hour clock based on light-dark cycles. The circadian rhythm plugs into nearly every system in the body, so if your regular routine lines up nicely with it, your metabolism, endocrine system and more can get into a rhythm and function better.