Hey Systema Health members, and a special shout-out to @Zoey Olbum! I wanted to share some thoughts about my morning routine, inspired by Zoey's interest in meditation. Here's a breakdown of what works for me and why: Key Principles Flexibility is crucial: While consistency is important, your routine should be individualized and adaptable to your needs. Listen to your body: Sometimes it's best to follow your body's cues, especially if you have a flexible schedule. No rigid rules: What works for biohackers like Andrew Huberman or Ben Greenfield might not work for everyone. My Routine Wake up: Aim for around 7 AM, but it varies. Today, I woke up at 8:30 AM after 9.5 hours of sleep. No phone: Crucial to avoid looking at your phone immediately. Even a 5-10 minute delay can make a difference. Light exposure: I go outside to get some natural light, which helps reset melatonin levels. Delay caffeine: Wait 45-60 minutes before consuming caffeine to avoid the afternoon crash. Morning practice: I do some form of movement and meditation, often taking a couple of hours. Big breakfast: I eat a substantial breakfast, high in animal protein (like eggs) and fruit for fiber. Work start: I usually don't start working until 9-10 AM, sometimes even 11 AM. Caffeine Habits I love both tea (like matcha) and coffee. For coffee, I use a light roast cold brew method - it's less acidic and easier on digestion. I always take twice as much L-theanine with my coffee using a spray (I'll share the product in the comments). Meditation I aim for a 30-minute meditation session daily. If pressed for time, I'll do at least 15 minutes. Evening Preparation I often plan the next day the night before, including my morning routine. This "plan tomorrow today" approach helps when I wake up feeling groggy or disoriented. Areas for Improvement I struggle with a bit of a YouTube addiction, particularly news content. I'm conflicted about whether it's good for my mental health to watch YouTube in the morning.

I woke up this morning after a crap night's sleep and did what I often do - open Instagram with a cup of coffee. I started feeling anxious about my day even though I've been working on my morning routine health for some time now. I landed on Andrew's story as he was finishing his morning meditating in his homey little living room on the San Diego coast with his cat and roommate. And I thought to myself - why not a little morning mediation, like Andrew? And so that's what I did - went to youtube, found an 8 minute meditation, and just started meditating - in large part thanks to Andrew! Thank you for inspiring a community of health, balance, and connection, Andrew! You're inspiring and this community is blossoming into a beautiful resource!

Hi all, I'm Zoey, longtime health warrior, just out here trying to make the most of this one beautiful life we have. I place a very high value on my health and the health of my loved ones, and want to do everything I can to maximize and fortify our health. Grateful to have this new forum to help make that happen! <3