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What's Inside - See The Protocols
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Delay Caffeine
6:30 AM 120m
Fasting
6:30 AM 360m
Fast for increased focus
Walk Outside and Move Forward
6:35 AM 20m
Self-Generate Forward Motion/Ambulation Outdoors: Visual and Auditory Flow has a powerful effect on the nervous system, see 1, 2
View Bright Light
6:35 AM 20m
Get sunlight if you can.
The aim is to push cortisol to occur early. - Getting sunlight helps start this.
If you have a dog, take them for a walk at the same time.
Hydrate
8:30 AM 5m
16-32 Oz (0.5 to 1.0 Litre)
Room temperature
Add 1/2 tsp salt
Caffeine Time
8:30 AM 5m
Optimise for Deep Work
8:50 AM 5m
Optimise for deep work:
Get into a "tunnel" for quality work
Capturing the steepest slope of temperature rise
Wake Up Time + 120m
Naps should be shorter than 90m. See Matt Walker's book on "Why we Sleep" There are essentially two varieties of people: people for whom napping interferes with falling asleep later that night and staying asleep and people for whom the nap does not interfere
Deep Work Afternoon
2:00 PM 90m
Do another deep 90-min work bout. If you combine with morning caffeine delay you should avoid afternoon drop in energy
View Late Afternoon/Evening Sun
4:00 PM 30m
Go outside between 4-5pm as the sun starts to go down/arc:
This lowers sensitivity of retina in the late evening
Can act as a buffer against bright light viewed after 10:00PM, which disrupts melatonin.
Eat Dinner
6:00 PM 30m
Eating foods I enjoy, and it is also about optimizing the transition to sleep and helping with recovery
Food for Mood
6:00 PM 30m
Ingesting foods high in fatty acids (OMEGA) is important for mood/depression. Ingest at least 1000 milligrams of EPA/DHA per day.
Avoid Phone Distractions
9:30 PM 5m
Put phone on airplane mode.
Sleep Supplements
10:00 PM 5m
Supplements to aid the transition to sleep
Avoid Bright Light
10:00 PM 360m
David Berson's lab at Brown University, one of the foremost circadian biology laboratories, as well as Samer Hattar's laboratory at the National Institute of Mental Health that viewing bright light, or even not so bright light, between these hours of 11:00 or 10:00 PM and 4:00 AM can disrupt learning and memory, can disrupt the immune system and can disrupt mood in very long-lasting ways
Increase Body Temp
10:10 PM 30m
Use a hot bath, sauna, or shower to increase body temperature. Your body is then going to engage particular mechanisms for cooling itself off that are going to allow you to drop your temperature more quickly and fall asleep more easily. - Use longer bouts of sauna for growth hormone release 20 min in, cool off for 10 min, 20 minutes more shower then bed.
Falling and Staying Asleep
10:30 PM 10m
Sleep, how to access sleep, how to fall asleep easily, and how to make sure that the sleep we have is of sufficient duration and quality*
The morning routine I have adopted for the last six months from over eight years of testing, and the bulk of it has primarily been taken from Andrew Hubermans work.
Lifestyle habits from Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness.
Embrace Your Journey as 'That Woman': A Comprehensive Daily Routine
This plan combines elements of authenticity, productivity, health, and happiness into a flexible structure that you can adapt to your unique lifestyle.
Remember, this routine is a guide, not a rigid set of rules. Feel free to adjust and personalize it to fit your needs and preferences. The goal is to create a day that feels empowering, balanced, and true to who you are.
# Benefits:
Start your day with intention and gratitude
Boost productivity while maintaining flexibility
Nourish your body and mind
Make time for personal passions and joy
End your day with relaxation and reflection
Embrace your authentic self and create a life that truly reflects who you are!
# The "That Woman" Routine
✨ Introducing "that woman"—the wellness and productivity routine for those of us who love self-care but don't have hours to dedicate to it each day.
This routine is all about being authentic, efficient, and happy without the pressure of perfection.
# Four Essential Steps to Becoming THAT WOMAN:
🦋 Embrace Authenticity And Self-acceptance
🚀 Create Your Productivity Routine
🥗 Create Your Health Routine
🌻 Create Your Happiness Routine
Say goodbye to cookie-cutter routines and hello to a lifestyle that fits YOU perfectly.
# Video Content
Press Play NOW to step into your power and design a life that's uniquely yours!
This post & video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute individualized medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the appropriate method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.
A routine focused on developing and maintaining a warrior mindset, emphasizing self-belief, positive attitude towards aging, and continuous self-improvement.
# Benefits
Increased mental resilience
Improved self-confidence
Enhanced motivation for fitness and health goals
Positive outlook on aging and life
# Core Principles
To be strong and fit into your 60s, 70s, and even 80s, adhere to these three principles:
Workout 2-3 days a week and lift heavy
Push yourself to see results
Carry heavy on field days
Lift heavy on gym days
Follow a low carb, low sugar diet
Reduce or avoid fruits and vegetables (high in carbs and sugar)
Adopt a strong and resilient mindset
# Key Takeaway
Your hour in the gym or on the field is your most important hour of the day. Plan it and follow through with maximum vigor, and you will be rewarded with enhanced health.
Journaling for Athletes: Unlock Your Full Potential
Journaling is a simple 5-minute habit that has the potential to reshape your entire athletic career. This routine outlines 3 powerful journaling habits that can help you unlock your full potential as an athlete:
Be the Star of Your Own Movie 🎥 - Envision your athletic journey as a captivating story where you are the main character. Reflect on impactful moments and shape the narrative of your success. This builds self-awareness, confidence and a strategic mindset to conquer challenges.
Gratitude Journaling 🙏 - Spend time acknowledging and appreciating the positive aspects of your journey. This decreases stress, increases optimism, lessens anxiety and provides motivation by reminding you why you started.
The Mental Blocks Unblocker 🧠 - Identify, understand and find actionable solutions to overcome mental blocks hindering peak performance. This process enhances emotional awareness and resilience.
By adopting these habits, you can improve focus, build unshakable resilience and gain the mental edge of a champion. 🏆
Call to Action:
🔥 Elevate your athletic performance with three powerful journaling habits used by champions like Serena Williams and Michael Phelps! 🚀 Whether you're an aspiring athlete or a seasoned pro, these life-changing habits can reshape your career trajectory.
Hey there! Dr. Kim here. I'm excited for you to experience this day of personal growth and self-improvement. We're combining five transformative habits into one powerful daily practice. This routine will help you:
Build a stronger mindset
Overcome mental barriers
Nurture your well-being
I've seen it work wonders in my own life and in the lives of countless clients. You've got this!
# Benefits
Start your day with increased self-belief and motivation
Make decisions with confidence by overcoming loss aversion
Celebrate progress and let go of perfectionism
Prioritize your well-being without guilt
End your day with self-love and compassion
Are you tired of feeling stuck in a rut? Are you sick of self-loathing and self-doubt?
If you're ready to break free from old habits and start living your best life, don't go anywhere. This week, I'm diving into the psychology behind personal growth, uncovering the secrets to real, lasting transformation!
Forget the quick fixes and empty promises. I'm sharing 5 powerful habits that will not only improve your health and well-being but also ignite a major shift in your life.
From believing in yourself to prioritizing self-love, each habit is a stepping stone toward a brighter, more fulfilling future.
This post & video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute individualized medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the appropriate method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.
Sleep habits to help achieve your goals from one of the world-leading experts on the science and application of methods to increase strength, hypertrophy, and endurance performance.
