 So, let us look at the binch area. What aspect of the day should be suitable for what kind of food? This work is awarded with the Nobel Prize in Dr. Jeffrey Hall and Michael Rochebess and Michael Young. For discoveries that explain how plants, animals, humans adapt their biological rhyme so that they are synchronized with the earth revolution. So, circadian cycle is very well known. If we take this 12 midnight as the starting point then 2 o'clock, 2 a.m. is the deepest sleep, 4 a.m. is the lowest body temperature, 6 to 6 45 is the sharpest blood pressure rise, 730 to 10 is the highest alertness time, melatonin and secretion stops at 730, 12 noon is the best coordination time, fastest reaction time is 130 and greater cardiovascular efficiency is achieved around 5 o'clock, 6 o'clock and from the evening 6 o'clock again the high blood pressure starts and the highest body temperature reaches to the 7 o'clock and around 9 o'clock the melatonin secretion starts. So, these we know that melatonin and secretion are deeply connected to the quality of sleep and the cycle goes on. Vath governs the nervous system, pith maintains digestion and metabolism and cuff that controls immunity and physical health, physical strength. Different parts of the day you can see the predominance of vath, pith, cuff and the nature of the circadian cycle, they are in coherence with each other. So, the peak of the pitha time is the midnight, from the midnight when we move towards dawn the vath time comes and vath is we know what it governs, so you can see the coherence. From the dawn till the midday our kaffa and pitha aspect they increase. So, the mid of the day is the best time for getting the richest food during the day taking action. So, you can take the best food and the highest quality and good amount of food during the midday because that is the highest pitha time where the digestion is best. Then gradually the from the pitha our tendency goes towards vath and that requires that is good for the moment socializing and at the dusk time our kaffa starts rising, vath also comes down and that is the time we need to take the last meal. If you see the circadian cycle and how the vath pitha cuff changes during the day there is a harmony and Ayurveda and Yoke suggest that we should take our food according to this cycle that constitutes the best ahar. There is no one fit for all we need to understand our prickly we need to keep under consideration the seasonality where we are residing and accordingly we must keep making experimentation and accordingly we must keep making the food choices. I would like to share three resources. One resource is in the form of this video a YouTube video that is a diet for the weight loss based on the advice of Satguru Jaggi Vasudev. Satguru Jaggi suggests that soaked peanut, white gourd, turmeric, neem, little bit of jaggery and use of honey, banana these are very very good high pranic food. So he defines the good quality food is that which is high pranic food which has more pran shakti in the in those food. So based on his advice is given at different occasion the creator of this video has developed a diet plan for 10 days and she claims that it can be helpful to reduce the 10 kg of weight in 10 days without reducing our energy levels. It is up to your choice whether you want to follow that diet plan for 10 days or not. I can certainly say based on my experience because in IIT Bombay in school of management I suggested this plan for my students to be followed just 3 days and after that we collected the reaction of the students and their experience. Almost all the students said that within 3 days they experience the energy and lightness which they have not experienced before. Many of them said that they did not have an idea that just by making some modification in the food habits we can make so much difference to our own day to day experience. So this is at least 3 days you all must follow that is first resource. Second resource is coming from the great dietitian who uses Ayurvedic and the yogic wisdom in abundance in her recommendations Rujitha Devekar. She gives a method of taking food and being self-restrained and applying self-control or making the food choices and intake of the food more conscious. What she says that whenever you are sitting for the food and when you are hungry you imagine how much food you can eat. So you visualize how much you are likely to eat. You keep half of that portion half of what you imagine in your plate in the first serving. So serve half that is the second step. Third step is after finishing that half again you meditate reflect on the body how much you think you can eat more and again put half of what you imagine in the plate. You eat it and repeat the process. In this way we can develop our interoception our capability to perceive within what is the right amount of food for me. Third thing third resource is also coming from the Rujitha Devekar's work the head start project. She talks about some diet rules do not start your day with the tea coffee finish your dinner three hours before bedtime avoid long gaps between meals finish eating your meal just before you are full have ghee fresh fruit homemade chutney pickle daily exercise rules are like follow well rounded fitness regime and progressive overload principle. These are some of the principles which everybody can follow all of us can follow within one week we can start feeling the significant difference in our body in our mind in our energy systems. So these are some of the resources you can use which are readily available as ahar which is our first intervention towards achieving optimum level of well-being towards greater power in managing our self which naturally has impact on managing our career.