Upon waking, write down the time to determine your temperature minimum, which is approximately two hours before your average wake-up time. Knowing your temperature minimum helps you optimize various aspects of your day, such as sleep, eating schedules, and focus times. 📝⏰

Take a morning walk to generate optic flow, which reduces amygdala activation and promotes a calm yet alert state. This practice also exposes you to natural light, which is crucial for regulating your circadian rhythms and overall health. 🚶‍♂️🌞

After your morning walk, rehydrate with water and electrolytes, and consume a caffeine source like yerba mate or guayusa tea. Delaying caffeine intake by 90-120 minutes after waking up prevents an afternoon energy crash and optimizes the effects of caffeine. 💦☕

Engage in a 90-minute focused work session while fasting to increase adrenaline levels, which enhances learning, focus, and information retention. This practice leverages the body's natural rhythms to optimize cognitive performance. 💻🧠