Own the day, own your life

In order to own our lives, we need to own our mornings first. We need a solid running start to get a good performance during the day. Then how can we increase our energy at the start of the day?

Using the W.O.L.F method as described by Audrey Marcus. With this method, I found out to start the day hungry to solve problems, get things done and eager to optimize my day.

• W - stands for water intake. When going for sleep tonight, we lose roughly 0.4kg of water. We lose water through breathing and perspiring under warm sheets. Water loss associates with headaches, moodiness, anxiety, fatigue and suffering of mental performance. Coffee is a quick solution for most of us first thing in the morning. But coffee is missing key minerals and electrolytes. So instead of consuming a cup of coffee consume 0.3L of water. But don't consume just any water. Consume water with a few pinches of sea salt (~2 little spoons) and juice from half a lemon. Sea salt contains upward of sixty trace minerals and together with lemon juice is a great compination for healthy bodily function and optimal performance.
• O - stands for oxygen intake. By using power breathing, we can reap the benefits of a cold shower in the morning. When we transition from hot to cold water in the shower, we create acute stress on the body, which triggers a flood of internal hormones that protect and heal our bodies. This process is called hormesis, which is essentially biological overcompensation. Hormesis helps repair, protect and energize our body. To achieve that, perform the following breathing technique after your cold shower. First, inhale through your nose or mouth into your belly and exhale without any additional effort. Perform 30 deep breathes. Next, turn the handle to the coldest setting letting cold water hit your body while continuing to breath deeply and focusing on your breath. After, hold your breath for a while. It is now time to get out of the shower and enjoy the rush of energizing hormones.
• L - stands for light intake. We can hack our circadian rhythm by exposing ourselves to intense light in our houses or getting out and getting a few minutes of sunlight (if possible). That way we get an extra boost of energy, that can help us boost the day.
• F - stands for fat intake. Most breakfasts look like bread, cereals, maybe some pancakes or waffles. What all those foods have in common? They're sugar bombs! When we consume sugary foods and refined carbohydrates like bread and cereal our blood sugar quickly rises, which floods our bodies with insulin. Its job is to excess sugar from the blood and transfer it to cells as a fuel. Those kind of foods trigger way too much insulin which means too much sugar is extracted from the blood. After that initial high, we feel lethargic and foggy, so we search for a sugary snack to quickly recover. The cycle continues.. We can avoid this cycle by consuming healthy fat - which is contained in egg yolks, avocado and salmon. By consuming healthy fat we keep ourselves in a fat-burning zone which means more energy in the morning and throughout the day. We also feel full. In this way, we avoid the blood sugar rollercoaster.

This ritual can give us the push we need in the beginning of the day to start energetic and in the proper mentality. This routine is inspired by the book "Own Your Day, Own Your Life" by Aubrey Marcus, which I highly recommend. Have a productive week!

What is your daily morning routine?