The company monitored the body clocks of 1,000 people, and participants were asked to log the times where they saw the most benefit out of daily activities like exercising, eating lunch, and having sex.
Most people surveyed reported that 7:30am was the best time to have sex because they felt less stressed afterwards. As a bonus, men’s testosterone levels are highest in the morning, meaning you’ll likely last longer.
The rest of your day should look a little like this, based on Forza Supplements’ findings.
The best time to wake up and start your day is 6:45am because you’ll ideally be getting the recommended seven to nine hours of sleep you need to be fully rested.
Getting your cardio in around 7am before breakfast is said to lead to a small increase in the amount of fat that’s burned. This is because blood sugar, insulin and glycogen levels are all lower than normal after an overnight fast.
More than 80 per cent of those surveyed said eating breakfast at 7:15am helped them lose weight.
When it comes to being the most productive, 9:45am seems to be the prime time to get things done at work since concentration levels peak around three hours after you’ve woken up. Participants reported that taking a break an hour later helped them power through their to-do list for the rest of the day.
Lunch at 12:15pm, dinner at 6pm, and enjoying that beer you’ve been thinking about all day at 6:10pm all had positive effects on those surveyed. And if you make lifting a priority in your schedule, 52 per cent of people said their workouts were most effective around 6:30pm after work.
Hitting the hay at 10:10pm should help you get the best night’s sleep, allowing you 20 minutes to fall asleep and 90 minutes for restorative non-REM sleep, best achieved before midnight.
"While no two people are the same, these were found to be the very best times for the average person to do the key activities which make for a healthy and happy life,” Forza Supplements managing director Lee Smith told The Sun. "Making small adjustments to your routine can really help you to lose weight, get fitter, be more effective at work and even a better lover."
This story originally appeared on MensHealth.com