In this episode, we break down the essential science-backed habits that will help you win the morning and set the tone for a high-performance day.

We dive into the 5 key elements of a powerful morning routine:

Hydration: Why drinking water first thing primes your brain and body for peak function.

Sunlight: How natural light within the first 30 60 minutes of waking regulates your circadian rhythm, boosts mood, and sharpens focus.

Movement: The importance of low-intensity movement to activate your nervous system, increase blood flow, and elevate energy.

Caffeine Timing: When to drink your first coffee for maximum focus without the mid-morning crash.

Digital Discipline: Why delaying phone use allows your brain to fully “boot up” and protect your mental bandwidth for what matters most.

This episode is for you if you want to perform better at work, feel more in control of your day, and build a routine that supports long-term energy and clarity.

If you've had enough of not seeing progress here, how can you work alongside us? 

https://docs.google.com/document/d/1nG2ZQSP6mse3MxsQtB4Ocm2tlAm4TSwzFC3i5f4lwb0/edit?tab=t.0 

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