Most people wake up and immediately grab their phone. That one habit alone is wrecking your cortisol, your focus, and your entire day before it even starts. Here's what I do instead. 📵 Phone stays OUT of the bedroom I don't sleep with my phone near me. Full stop. No temptation. No late night scrolling. No waking up and checking notifications before my brain is even online. My alarm? It's across the room. You have to physically get out of bed to turn it off. That's intentional. The hardest part of waking up is the first 5 seconds. Force yourself out of bed and you've already won. Bonus upgrade: I use a sunrise simulation alarm clock. It gradually brightens 20-30 minutes before your wake time, mimicking natural sunrise. Your body starts waking up gently instead of being jolted awake. Game changer for how you feel in those first few minutes. 🚽 The obvious stuff (done right) Pee. Brush teeth. Simple. But then instead of reaching for coffee... Hydrate first. You just went 7-9 hours without water. You're dehydrated and running on empty. I do: - Tall glass of water with fresh lemon juice - Pinch of salt under the tongue (sodium jumpstarts electrolyte balance fast) - Scoop of electrolytes in the water This alone will give you more real energy than that first cup of coffee. Your cells are thirsty. Feed them. ☀️ Sunlight in your eyes ASAP Within the first 30 minutes of waking, get outside and get morning light directly into your eyes. Don't stare at the sun. Just be outside, look around, let the light in. This single habit sets your circadian rhythm for the entire day. It signals your brain to wake up, boosts serotonin, and most importantly, it programs your brain to release melatonin at the right time tonight. Miss this and your sleep tonight is already compromised. 10-15 minutes. That's all it takes. 🏋️ Exercise early whenever possible I try to get my workout in first thing. Morning exercise leverages your natural cortisol peak, burns it off constructively, and sets your metabolism and mood for the entire day.

Ingredients (Serves 1): - 🥬3 cups chopped romaine lettuce🥬: A low-calorie base rich in vitamins A, C, and K, plus folate and fiber, which support eye health, immune function, and digestion. Leafy greens like romaine are associated with slower cognitive decline in aging adults. - 🫐1/2 cup blueberries🫐: Bursting with anthocyanins and other polyphenols that combat oxidative stress and inflammation, potentially delaying age-related cognitive and mobility decline. - 🐟4 oz grilled salmon🐟 (or swap with chicken): Provides high-quality protein and omega-3 fatty acids (DHA and EPA), which reduce inflammation, support brain health, and lower risks of heart disease and overall mortality. - 🥜1 oz walnuts🥜: Offer omega-3s, healthy fats, and antioxidants that help lower LDL cholesterol and reduce cardiovascular disease risk, contributing to longer life. - 🥜1 oz sliced almonds🥜 (no coating): Supply vitamin E, magnesium, and monounsaturated fats that support heart health and may decrease cholesterol levels, aiding in longevity. - 🥑1/2 medium avocado🥑: Delivers monounsaturated fats, potassium, and fiber that promote vascular health and reduce inflammation, supporting overall aging processes. - 🍅1/2 cup cherry tomatoes🍅: Contain lycopene, an antioxidant linked to reduced risks of heart disease and certain cancers, enhancing cellular protection. - 🫒1 tbsp cold-pressed extra virgin olive oil 🫒(mixed with seasonings like oregano, pepper, and lemon juice for dressing): High in polyphenols and oleic acid, which improve blood vessel function, lower inflammation, and are tied to decreased cardiovascular events and mortality in large trials like PREDIMED. Nutritional Summary (Per Serving): This salad clocks in at approximately 750-850 calories, making it a satisfying meal. Its definitely a dinner type of salad or a larger lunch. Macros break down as: 37g carbohydrates (primarily from fiber-rich sources for sustained energy), 34g protein (for muscle maintenance and repair), and 74g fat (mostly healthy unsaturated fats for heart support). These estimates are based on standard nutritional data from reliable sources like USDA references; actual values may vary slightly by exact ingredient sourcing.

Just listened to Chris Williamson's Modern Wisdom episode with Bob King, founder & CEO of Humanscale. The stats stopped me cold. 🛑 📉 The numbers are brutal: - 16% higher all-cause mortality risk for people who sit at work 🚨 - 34% higher risk of dying from cardiovascular disease ❤️‍🩹 - Add commuting, leisure, and sleep and most desk workers hit 15 hours of static time daily 😳 Most people move MORE in their sleep than they do at work. Let that sink in. 🧠 The real culprit isn't sitting. It's sitting STILL. When you sit hunched over a keyboard, your largest muscles go fully dormant. Blood flow slows. Your spine compresses. Hunching forward puts more stress on your spine than almost anything outside of heavy lifting. ⚙️ 🛠️ What to actually do: 🚶 Move every 30 minutes A Columbia study cited in the pod found a slow 5-minute walk every 30 minutes can cut blood sugar spikes by ~60% over a year. ✅ 🪑 Lean back, don't hunch The more reclined you are, the less stress on your spine. 🖥️ Monitor at eye level Top third of the screen should match your eyeline. 👀 20/20/20 rule Every 20 minutes, look at something 20+ feet away for 20 seconds. Each hour of daily screen time = 21% higher odds of myopia. 📱 ☀️ Get outside when you can Sunlight regulates melatonin properly so you sleep better at night. It's not sitting that's killing us. It's the stillness. Move every 30 minutes and you flip the script. 🔁 ❓ How many hours a day do you sit? Interested to hear what @Lance Hitchings thinks.

So I was talking to someone today who wanted my help to sleep better.🛌🛌 They had seen that I recommended 400mg of magnesium glycinate, however, when they tried it for themselves it kept them up instead of aiding sleep.🛌🛌 This individual had been on certain medications for a long period of time and had just gotten off of it. They asked what other recommendations I had.🛌🛌 I would first say that you always want to consult a doctor, especially when adding something to your diet when you are on any form of medication. Second, I would say that, a general dosing is not made for everyone and you should always start and test small.🛌🛌 This is what I recommended: "Im sorry you had a bad experience with the magnesium recommendation. Current and previous medication play a huge role in how things interact with out body. Additionally, doses matters significantly. I had my mom try out magnesium glycinate and at 300mg, even that dosing was too much for her smaller body and she ended up staying up all night going to the bathroom. I would say, small incremental changes are king. Many foods more magnesium and can help naturally release melatonin. If you are sleeping fine already then i would suggest staying consistent with sleep and wake times, get sunlight on your face first thing in the morning, and wear bluelight glasses/read before bed. all of these habits will make for a better quality sleep. We don't necessarily need to hack our way to good sleep with supplements, but instead build good habits that make for great sleep consistently!" We don't need a hack, we need habits! More learning in the classroom! Have a great day everyone!🛌🛌

On average? Trying to poll the group!🛌🛌🛌🛌🛌