Preparing for the Perfect Day and Seeing It Through
Preparing for the Perfect Day and Seeing It Through

Biohacking. The perfect day. Starting the day off right.

Whatever you call it, it means setting yourself up for success everyday. There are many “hacks” to accomplish this, and I have tried them all as well as created some of them. But we only have so much time in the day and I want to ensure that these simple tasks to maximize your time don’t take all of your time!

Related - Biohacking the Brain - How to Improve Focus and Memory

I have compiled a list of things to do before going to sleep to set yourself up for your best day ever - everyday. It is followed by a list of tasks to complete in the morning to ensure that you have your best day ever.

This isn’t crazy, and it shouldn’t take much time. But it will maximize your productivity to a great extent and have you operating at near full capacity both mentally and physically.

Before Bed

People don’t prepare to fail, they fail to prepare. Preparing for the day is a great way to ensure that you follow through on it. To do this, we take the following steps before bed.

#1 - Infrared Sauna or Hot Bath

I own an infrared sauna and love it. The lights are therapeutic, it doesn’t need to get as hot as traditional sauna, and it is quick and easy. I sit in the sauna for 20 minutes a night when possible and it has been demonstrated to aid in relaxation, blood pressure control, weight loss, circulation and other benefits.

But not everyone wants to invest over $1,000 in a sauna, and that is okay since a warm bath can offer a lot of similar benefits. Unwinding with 10 minutes in a warm tub can help you relax, reduce pain and help you get into “chill-mode” for sleep. The warmth increases blood flow, hence increasing your recovery.

#2 - Carb-Containing Small Meal

I am not advocating a pizza-feast before bed, but some carbs, even 10-20g, if your diet allows, can increase tryptophan and serotonin in the body and help you fall asleep and stay asleep. [1] While the study used Jasmine Rice, I would speculate that any carb will work.

Whether oatmeal fills you up or you like a fat-free ice cream treat, if your macros allow, have at it! And to further potentiate this meal, add in a scoop or two of MTS Nutrition Machine Whey. I like to make an MTS Nutrition 30 second brownie and either top with a banana or add oatmeal to it before cooking.

Here is how you make one!

#3 - Make a List of What to Do in the AM

I do this every single day. A simple Checklist of what to do. I use a piece of paper or notebook. For example, today’s list was:

  • Wake Up 4-4:30am.
  • Consume Nektar and Machine Greens with pills in 32oz water.
  • Contrast shower (more on that later).
  • Coffee with Ambrosia Ritual AM while answering overnight emails from Tiger Fitness customers.
  • 20 minutes LISS cardio on treadmill.
  • Breakfast and quality time with family.

#4 - Read a Book

I spend 10 minutes reading a book. This winds me down and helps to cram more knowledge into my brain. Also, memory is created during sleep so I retain most of what I learn here.

Upon Waking

#1 - Use Sleep Cycle Sleep App

This thing tracks everything from deep sleep, to how much you snore, to how many times you wake up PLUS it has the best gradually-increasing alarm ever created. It’s very inexpensive and I use it nightly.

Here is the link to it and FYI, this is NOT a paid mention. I simply love the app!

#2 - Hydrate!

It is common to wake up dehydrated. The brain is over 70% water.

By getting 12-32oz water in first thing upon waking, you give your brain what it needs to function.

#3 - Contrast Shower

When the warm water hits, blood rushes toward the skin. When the cold water hits, the blood rushes back toward your organs as a survival mechanism.

This increases blood flow and nutrient delivery for increased recovery. In addition to this, the cold portion of the shower can:

  • Reduce stress
  • Increase alertness
  • Stimulate weight loss
  • Improve skin and hair
  • Increase testosterone (THEORY, but we will take it)
  • Relieve depression [2]

Here is exactly how to perform a contrast shower, with a 2:1 hot-to-cold ratio:

  • 1.5 minutes hot
  • 30 seconds cold
  • Repeat 3x (6 minutes) and ALWAYS finish on cold

#4 - Ritual AM With Pachamama Coffee

Ritual AM is the perfect morning shake.

  • goBHB for ketone production
  • MCT and Clean Cream for healthy fats
  • Grass-fed whey protein isolate
  • Velositol to double the power of your protein
  • PERFECT, barista-quality taste when combined with Pachamama coffee, a single source, fair trade coffee from Ambrosia

#5 - 10-20 Minutes Light Cardio or Another Activity

An object in motion stays in motion. Get moving and get the blood flowing. 10 minutes of stretching, foam rolling or walking will get your juices flowing.

#6 - Breakfast

Some argue that high protein, high fat, and lower carb is better for the morning, but I really like toast with my eggs. Thus, a breakfast with healthy fats, complex carbs and protein will be great! Here is an article about a great option.

There you have it! Implement all of this or just some of it and let us know in the comments section below how it works for you.

References
1) "Carbs May Help You Fall Asleep Faster." WebMD, 14 Feb. 2007. 2) NA, Shevchuk. "Adapted Cold Shower As a Potential Treatment for Depression. - PubMed - NCBI." National Center for Biotechnology Information.