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I've been waking up around 5:00 a.m. most days for about a year, and it's truly changed my life. Even if you don't want to wake up early, having the same wake up time every day is one of the most underrated habits for your health.
Our bodies run on a 24-hour internal clock. And so consistent wake up time and consistent bedtime help to anchor your hormones like cortisol and melatonin, which is going to help improve your energy, your sleep quality, and even your digestion.
When we wake up, we've gone several hours without fluid intake. And so dehydration is very common. This morning I woke up and went on a walk at the beach. It was the most gorgeous sunrise this morning. And watching the sunrise is one of the easiest ways to rebalance your circadian rhythm. It's basically signaling to the body that it's time to start waking up. And I always find that watching the sunrise is super grounding.
Good morning, friends. It is 7:15, so I've been awake for 2 hours, and I haven't gone on my phone at all this morning. This is a boundary that I'm really trying to prioritize because my mornings feel so different when I wake up and I go on my phone versus when I wake up and I don't go on my phone. But I've noticed that it's a little bit hard for me to just wake up and not go on my phone if I don't leave my house. And so in the mornings I have been either getting out and going on an hour-long walk or I've been getting out, going to the beach and watching the sunrise and doing a walk, which is what I did this morning. And it is such an amazing way to wake up and also just like wake up your brain naturally without overstimulating yourself first thing in the morning.
The way that you break your overnight fast is super important. And I have been prioritizing eating high protein for breakfast. Protein plays a major part in stabilizing your blood sugar and just supporting your overall focus and mood. And eating a high protein breakfast for me gives me energy throughout the day.
Activation style breath work is putting stress on your body. I really like doing Wimhof, which is controlled hyperventilation. What this does is it activates the parasympathetic nervous system. And the reason that this is good for you is you are training your body to feel safe even when it's under stress. And when I do this kind of breath work in the morning, my stress levels are way lower throughout the entire day. If it's your first time trying this style of breath work, you might feel a little bit dizzy, and that's totally normal. You are hyperventilating. As you continue to do this, it gets a lot easier.
So many of us change our habits without actually understanding what they're doing to our body. So, we'll eat more protein, we'll work out more, we'll sleep more, but we don't really pause to notice the output. Lately, I've been thinking about habits like inputs and outputs. So, when I change an input, like eating more protein or working out more consistently, what actually changes on the other side? By paying more attention to the input versus the output, I feel like I have really started to understand my body so much deeper than I ever have before.
The way that I've been doing this is through a super simple Google sheet. And so, I made an exact copy of the template that I've been using every day to track all of my habits and also track all of the outputs. I'm going to have a link in the description. I'll also link it up here.
This is also an invitation to join my newsletter. We have over 500 subscribers and I send out one newsletter per week. My newsletter is either about nutrition, it's about movement, it's about longevity or things that I'm noticing in my own health data that I want to share with you guys. And so, if you're interested, I'd love for you to join the newsletter as well.
I'm really curious if you end up trying this. Please leave a comment below and let me know your thoughts. Also, let me know if it was helpful to be able to see patterns and see what your inputs versus outputs are kind of from a bird's eye view. For me, it's been so helpful to understand what habits are actually working and what habits are not working.
Mobility training is so important and something that I'm starting to prioritize every single day. It is so important to take care of your spine. And a lot of us sit hunched over a computer all day long and it makes our backs hurt. It leaves us with bad posture. And so doing mobility exercises to actually stretch the body out are essential.
Dead hangs have become one of my favorite things to do. It is the easiest way to decompress your spine. It also helps to realign your posture and it helps to build up your shoulder strength. When I first started hanging, I could only hang for like 25 seconds. And now I can hang for over a minute. Even though stretching and doing mobility exercises can be boring compared to lifting weights, it is so so important for your body and for your longevity.
It is currently 9:45. I am just sitting down for work. The way you start your morning sets the tone for the entire day. And it's so important to have a routine that fills up your cup and makes you feel grounded and healthy and ready for a productive and wonderful day.
Thank you guys so much for coming along with me this morning. I hope you enjoyed it and I'll see you next time.