wondered how you can make the most out of your mornings how you can start your day feeling energized focused and ready to conquer any challenge that's where biohacking and bio stacking come into play here's a few actionable steps you can get started with for biohacking or bio stacking your morning routine number one hydrate immediately upon waking drink a large 8 to 10 oz glass of water room temperature with a pinch of sea salt and maybe a squeeze of lemon get natural sunlight exposure next up is ultimate human hey guys welcome back to the ultimate human podcast today we're going to take a look at one of the simplest activities you can do that can transform the way you start your day biohacking and bio stacking your morning routine simple changes to jump start your day and boost productivity I love the term bio stacking because it's where we take regular biohacking techniques we put them together to conserve time without degrading the positive impact that they have on our health you ever wondered how you can make the most out of your mornings how you can start your day feeling energized focused and ready to conquer any challenge that's where biohacking and bio stacking come into play by making a few strategic adjustments to your morning routine you can significantly enhance your productivity and your overall well-being first let's talk about the importance of hydration after a night of sleep your body is naturally dehydrated so start your day by drinking a large glass of water 8 to 10 ounces right out of the gate and add a pinch of Baja gold sea salt or Celtic Sea salt which helps replenish essential electrolytes and minerals that will Kickstart your metabolism first thing hydrate right out of bed hydration is the foundation of a productive morning setting the stage for everything else that follows next up is light exposure light is one of the most powerful cues for regulating your circadian rhythm aim to get at least 10 to 15 minutes of natural sunlight within an hour of waking up and the closer to First Light you can get the better that's the first 45 minutes of light during the day my preference is that you do this technique outside I know some of you are limited by weather conditions but absolutely if you can get outside even if it's cool in the first thing in the morning for 10 to 15 minutes look into the direction of the Sun not at the sun gaze at the Horizon this helps signal your body that it's time to be awake and alert if natural sunlight's not an option consider using a light therapy box to stimulate natural light this simple step can boost your mood increase your energy levels and improve your focus throughout the day as well as reset your circadian clock for a good night sleep that night mindfulness and mental preparation are also key components of a productive morning routine and thankfully you can get this in while you're outside during first light that's my favorite time to do my breath work and get myself grounded for the day spend a few minutes each morning practicing mindfulness with breath work or meditation or both this can help you start your your day with a clear focused mind blow out all the thoughts you had last night and also gives you time to set your intentions for the day visualize your goals and mentally prepare for any challenges that you have in the day ahead and you can't forget physical activity incorporating some form of exercise as simple as walking into your morning routine can work wonders for your productivity a body in motion tends to stay in motion a study published in the Journal of biom Medicine found that your 24 fat burn was at its highest when people perform the exercise before breakfast whether it's a brisk walk a quick workout some yoga physical activity increases blood flow to the brain it releases endorphins and it helps you feel more awake and alert aim for at least 20 to 30 minutes of moderate exercise each morning to reap those benefits speaking of breakfast let's talk about nutrition what you eat in the morning sets the tone for your energy levels and mental Clarity throughout the day opt for a balanced breakfast focused on proteins healthy fats and some Fiber this combination will help stabilize your blood sugar levels and keep you feeling full and focused until your next meal and won't give you the blood sugar crash that leads to overeating another powerful tool for biohacking your morning is cold exposure ending your shower with a burst of cold water taking a cold shower or climbing into a cold plunge can stimulate your nervous system increase your alertness boost your mood elevate your emotional state and cold exposure has has been shown and proven to increase circulation enhance immune function and even promote fat loss it might be uncomfortable at first but the benefits are well worth it remember I say that aging is the aggressive pursuit of comfort so do not aggressively pursue Comfort aggressively pursue the opposite and of course I cannot Overlook the importance of gratitude taking just a moment to reflect on what you're grateful for can shift your mindset and set a positive tone for the day consider keeping a gratitude journal and just writing down two or three things each day that you're thankful for in the morning this is a really simple practice that can boost your mood reduce stress and enhance your overall well-being and get you focused on the positive things in your life here's a few actionable steps you can get started with for biohacking or bio stacking your morning routine here we go number one hydrate immediately upon waking drink a large 8 to 10 ounce glass of water room temperature with a pinch of sea salt and maybe a squeeze of lemon get natural sunlight exposure spend at least 10 to 15 minutes if you can outside in the morning looking in the direction of the sun preferably far out onto the Horizon spend a few minutes practicing mindfulness spend just a few minutes practicing breath work start as little as three rounds of 10 breaths work your way up to three rounds of 30 breaths with an extended breath hold in between Elevate the carbon dioxide in your bloodstream to dilate your blood vessels and take a big healthy deep breath afterwards so that you flood the tissues with oxygen oen and start again um and you may consider using this time to set your intention for the day incorporate physical activity engage in just 20 to 30 minutes of exercise each morning if you haven't started an exercise routine start one with just a simple 10minute walk eat a balanced breakfast include proteins healthy fats and fiber in your very first meal try to avoid High sugars and high glycemic carbohydrates and definitely try cold exposure everybody's going to take a shower most of us take them in the mornings so end your shower on cold dry off put your clothes on and attack your day don't forget to reflect on gratitude just simply writing down three things you're grateful for each morning just open a a journal on a piece of paper write these things down and if you integrate these simple yet powerful practices into your morning routine you can jump start your day and boost your productivity remember it's all about making small sustainable changes that can have a big impact on your life thanks for joining me today on this journey to biohacking and bio stacking your morning routine if you enjoyed this episode don't forget to subscribe leave a review and share it with your friends and until next time remember it's just science