People that Do This Within 30 Minutes of Waking are Leaner, Sharper and Less Inflamed — Transcript

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1. 0:00For years, I was doing the one thing
2. 0:02that would pretty much guarantee that I
3. 0:04would feel groggy in the morning. And
4. 0:06frankly, I have to be sharp early. Like
5. 0:07I can't just be awake. I need to be
6. 0:09sharp. So, I kept doing this thing that
7. 0:11would basically guarantee I wouldn't
8. 0:12feel that way. And you probably know the
9. 0:13version of this, right? The alarm goes
10. 0:15off, you sit up, and maybe 15 minutes,
11. 0:18maybe longer, you're not really a
12. 0:19person. You say, "I need my coffee
13. 0:21before I can do anything." So, you reach
14. 0:22for the cup, and yeah, that kind of gets
15. 0:24you going, but you just wish you didn't
16. 0:26need to feel like that. And then like
17. 0:272:00 in the afternoon, you're crashing.
18. 0:28Here's what changes that. We need to
19. 0:30understand that waking up is not a light
20. 0:32switch that flips from off to on. There
21. 0:35is an engine that has to warm up. And
22. 0:37that's a mitochondrial fact, okay? It
23. 0:39typically takes about 30 minutes for
24. 0:41that engine to really warm up. It's
25. 0:42already turning over a little bit before
26. 0:44your eyes open. So, the goal here is to
27. 0:46get it so that it's really starting to
28. 0:49kick on and warm up before you wake up,
29. 0:51so that it doesn't just start after you
30. 0:52wake up, cuz then you're wasting time.
31. 0:54In that 30 minutes, a handful of systems
32. 0:56are firing the same order every single
33. 0:58morning, whether you're awake or asleep.
34. 1:00And most people end up fighting all of
35. 1:02them without even knowing that they're
36. 1:03there. The thing that almost everyone
37. 1:05gets backwards is the coffee, okay?
38. 1:07Here's the whole thing in the order that
39. 1:08it happens to you. First, cortisol,
40. 1:10okay? Which first thing in the morning,
41. 1:11you want that cortisol spiking, okay?
42. 1:13So, we're going to talk about how coffee
43. 1:14intersects with this. Then, adenosine,
44. 1:16right? Your sleep chemical is actually
45. 1:18still draining when your alarm goes off.
46. 1:20And sort of the reason that your first
47. 1:22coffee does less than you think. Then
48. 1:24we're going to talk about core body
49. 1:25temperature, cuz that plays a big role,
50. 1:26too. And then we're going to talk about
51. 1:27ghrelin, your hunger hormone, and why
52. 1:29two people can do the exact same like
53. 1:32fast or eating schedule, but only one
54. 1:34will actually wake up hungry. And then
55. 1:36I'll finish on light, because the one
56. 1:38thing in those 30 minutes that reaches
57. 1:40past today into actual tonight's sleep,
58. 1:43okay, is light. So, we'll talk about
59. 1:44that. So, stick with me on the coffee
60. 1:46part especially. Let's start with the
61. 1:47whole cortisol thing, okay? There was a
62. 1:48review that was in Endocrine Reviews. It
63. 1:50pulled together what a healthy morning
64. 1:52cortisol response looks like versus a
65. 1:54broken one. Now, cortisol is already
66. 1:55climbing in the hours before you wake
67. 1:57up, okay? So, the act of waking itself
68. 2:00sets off a second sharper pulse on top
69. 2:03of that. On average, about a 50% jump.
70. 2:05Okay, so what triggers it is the waking
71. 2:07itself, not a a clock, right? So the
72. 2:09pulse is like a preparation that your
73. 2:11body is going through to load up for the
74. 2:13day. So a morning where you're feeling
75. 2:14like groggy and foggy isn't necessarily
76. 2:16like a dopamine or a discipline issue.
77. 2:18It's more so the signals aren't firing
78. 2:20as cleanly as they should. Okay, what
79. 2:22makes it fire cleanly is actually really
80. 2:24boring. It's waking up at the same time
81. 2:26every day, including the weekends. It's
82. 2:28not coffee. You could have your coffee.
83. 2:31That's not affecting these all that
84. 2:32much. The response of your cortisol is
85. 2:34simply entrained to a waking event. So
86. 2:36if you move your wake time around, even
87. 2:38like a half an hour, the pulse comes in
88. 2:40kind of sloppy and blunted. So one fixed
89. 2:43wake time does more for you than any
90. 2:46supplement or coffee can do. Now,
91. 2:48there's something that people have
92. 2:49backwards a lot. And this is the whole
93. 2:50adenosine thing. I'll explain what that
94. 2:52means. Cuz this is where coffee actually
95. 2:53comes in. There was actually a review in
96. 2:55Frontiers in Molecular Neuroscience that
97. 2:56laid out three really important things
98. 2:59that really shape how your brain runs
99. 3:00across a day. Looked at the grogginess
100. 3:02right after waking, the pressure built
101. 3:04up by a chemical called adenosine, and
102. 3:06your internal clock. So the grogginess
103. 3:08that's tanking your thinking in the
104. 3:09morning, and then lifts fast across like
105. 3:11the first 20 or 30 minutes, that's
106. 3:13really an adenosine thing. That's the
107. 3:14whole like chemistry underneath it. So
108. 3:16adenosine is building up the whole time
109. 3:18that you're awake. It's not fully
110. 3:20cleared the moment your eyes open.
111. 3:21You've still got like leftover adenosine
112. 3:23draining off its receptors for the first
113. 3:25few minutes to possibly even hours of
114. 3:27the morning. So that means that you're
115. 3:28actually not fully awake a lot of times.
116. 3:30Okay, caffeine works by blocking those
117. 3:33adenosine receptors. Okay, so first
118. 3:35thing in the morning, cortisol is
119. 3:37already surging, and adenosine is
120. 3:39already clearing on its own. It's really
121. 3:41important to note, like your alertness
122. 3:42is actually climbing without the coffee.
123. 3:44So caffeine right when you wake up
124. 3:46actually blocks those receptors that
125. 3:48adenosine is already vacating. So you're
126. 3:50actually getting less out of it. Okay,
127. 3:52because you want your cortisol to do the
128. 3:54real work. The thing is it's actually
129. 3:55not going to mess you up coffee first
130. 3:58thing in the morning. It's not going to
131. 3:59fry your adrenals, it's not going to
132. 4:00ruin you, but you are not getting as
133. 4:03much out of it. That's all I want to
134. 4:05say. If you can wait for your cortisol
135. 4:07levels to play out, call it 30-60
136. 4:09minutes, then the caffeine is actually
137. 4:11going to land when adenosine is
138. 4:13reasserting and cortisol is falling, and
139. 4:15you're going to get so much more out of
140. 4:17your caffeine. You're just going to feel
141. 4:19like it hits way better and clearer,
142. 4:21okay? That's the main thing. So, if you
143. 4:23can, push your real first cup of coffee
144. 4:25to like 30 minutes so the cortisol does
145. 4:27its job. But, I get it. Like, if you
146. 4:28like just having a cup of coffee at 5:30
147. 4:31in the morning when you get up. Like,
148. 4:32you can do that. Just know you're not
149. 4:34getting the benefit. You're going more
150. 4:35from the ritual and maybe a little bit
151. 4:37of dopamine and caffeine. Sometimes what
152. 4:39I'll do is I'll actually have decaf as
153. 4:41that first cup cuz I really do like the
154. 4:43morning ritual. Like, it's amazing what
155. 4:45even just the placebo effect of decaf
156. 4:47can do. Or, I'll just go to something
157. 4:49much lower caffeine. Like, I'll sip on
158. 4:50green tea. I put a link down below for
159. 4:53Peak Matcha. So, Peak Tea is really good
160. 4:56quality tea. Okay, they are triple toxin
161. 4:59screening, and they test for heavy
162. 5:00metals, they test for contaminants
163. 5:02because I don't know if you knew this,
164. 5:03but the first time that tea leaves are
165. 5:05washed is when they're in your cup
166. 5:07brewing. So, when you go for like a good
167. 5:09quality green tea, you really need to
168. 5:11pay attention. Okay, you don't want
169. 5:12molds, you don't want contaminants.
170. 5:13Like, the thing is with Peak, they have
171. 5:15a way to process this so that you can
172. 5:18mix it even in cold water. It's that
173. 5:20instantized, it's that good quality that
174. 5:23it breaks down and just dissolves that
175. 5:25easily and that smoothly. But, it's also
176. 5:27ceremonial grade green tea. So, it's
177. 5:29matcha. So, good quality stuff. It's the
178. 5:31only matcha that I'll use these days
179. 5:32because it's the only one that I can
180. 5:34actually see they're putting the work in
181. 5:36to make sure they're producing something
182. 5:38clean and effective. So, that link down
183. 5:39below is for Peak. Now, they have a way
184. 5:42more than just matcha. They have a bunch
185. 5:43of different teas. I just recommend
186. 5:45first thing in the morning, maybe go
187. 5:46easy. Lower caffeine, a little bit of
188. 5:48theanine. That way you're not like
189. 5:49messing up the natural cortisol rhythms
190. 5:51as much. So, try that tea out. It's a
191. 5:53big game-changer. It was for me. And
192. 5:55then, have your coffee after that, okay?
193. 5:56So, now that we've got that sorted,
194. 5:58let's get into the temperature thing for
195. 6:00a second. Your core body temperature is
196. 6:02is fixed. It runs on a daily rhythm, and
197. 6:04it actually bottoms out a couple of
198. 6:06hours before you wake up. That's why the
199. 6:08alarm catches you at like kind of the
200. 6:10coldest part. You wake up, you're like,
201. 6:11"I'm freezing." And actually I had this
202. 6:12morning, like, "I'm really cold this
203. 6:13morning." Okay? But waking up near your
204. 6:15temperature minimum puts you near your
205. 6:18cognitive minimum. Okay? And how fast
206. 6:20you climb out of that is really
207. 6:21important. And there's a study on why
208. 6:23this is so important. Because normally
209. 6:25temperature performance both track the
210. 6:27time of day. So, you can't actually tell
211. 6:29which is doing the work. But like our
212. 6:30core temperature can tell us like when
213. 6:32we're going to perform the best
214. 6:33cognitively and physically. There was a
215. 6:35study in the American Journal of
216. 6:36Physiology took 14 people and ran a
217. 6:37forced desynchrony protocol. So, a
218. 6:40schedule pushed outside the range of
219. 6:42clock and follow. So, basically it was
220. 6:43like messing up their entire internal
221. 6:44clock. So, they're separating
222. 6:46temperature from the body clock, all
223. 6:47that stuff. Okay? Well, what they found
224. 6:48is that temperature by itself tracked
225. 6:51with cognition. Working memory was
226. 6:53better when body temperature was
227. 6:55slightly up. So, was alertness, visual
228. 6:57attention, and reaction times. Now,
229. 6:59being straight like the body's own
230. 7:01rhythm can drive these temperature
231. 7:02changes. So, it doesn't prove that
232. 7:03deliberately heating yourself can buy
233. 7:05the gain here. It's just more about like
234. 7:07letting our body go through the natural
235. 7:08warm-up. The thing is you don't need to
236. 7:10manually override it. Because the lever
237. 7:12isn't actually just using a heater, it's
238. 7:14internal heat through movement. So,
239. 7:17moving your body raises your core body
240. 7:19temperature faster than anything else
241. 7:21you've got. So, the same thing that
242. 7:22warms you up drags your cognition up out
243. 7:25of that bear like trench. Okay? So, when
244. 7:27you get up in the morning, move in the
245. 7:29first few minutes. Not a workout at all.
246. 7:31Like we're talking a walk to the
247. 7:32mailbox, maybe drop and do a few
248. 7:34push-ups. This is quite literally the
249. 7:35fastest lever that you've got on core
250. 7:37temperature. And getting outside gets
251. 7:39you a lot of other benefit, too. So, you
252. 7:40don't have to do much. It's not like
253. 7:42even going for a walk. I'm just saying
254. 7:43go grab the newspaper. Like get outside,
255. 7:44a little movement, do a couple air
256. 7:46squats, and a couple push-ups. It brings
257. 7:47me to something else because at the end
258. 7:49we're going to talk about how light
259. 7:50plays a role. But ghrelin in your
260. 7:52stomach, this is really important. So,
261. 7:54your stomach is going to be empty in the
262. 7:56morning. Okay? That hunger that you feel
263. 7:57at breakfast is largely a scheduled
264. 8:00event. Your body expects to be fed, but
265. 8:02it doesn't necessarily need to be. So, I
266. 8:04want you to think about two different
267. 8:05kinds of people. Okay? Same overnight
268. 8:06fast, but they have a different morning.
269. 8:07Like one eats breakfast every day, he
270. 8:09typically wakes up hungry. The one who
271. 8:11habitually skips it says, I never really
272. 8:13crave breakfast. Interesting. They have
273. 8:14the identical fast, so the hunger isn't
274. 8:16necessarily the empty stomach being a
275. 8:17natural cue, it's the schedule. There's
276. 8:19a study in the journal Diabetes that
277. 8:20sampled ghrelin across the day in people
278. 8:22eating on a known schedule. Ghrelin rose
279. 8:24very sharply before every meal and
280. 8:26dropped just as sharply once eating
281. 8:28started, which points to it acting as a
282. 8:30meal initiation signal, not an actual
283. 8:33hunger signal. So, the thing here is the
284. 8:34timing. Like the rise comes before the
285. 8:37meal on schedule. It arrives right smack
286. 8:40when we'd expect it to. It's an
287. 8:41anticipatory response and your body
288. 8:42learns when you usually eat and fires
289. 8:45the appetite response ahead of that
290. 8:46time. So, hunger is trainable and the
291. 8:48training signal is consistency. So, you
292. 8:51need to try eating around the same time
293. 8:53that you want to be hungry because your
294. 8:55appetite is going to show up
295. 8:55predictably, like right when food's
296. 8:57coming. Okay, it doesn't ambush you at
297. 8:58random. So, shift your window and you'll
298. 9:00get a few like kind of like rough days
299. 9:02at first, but that's just the old pulse
300. 9:04firing and it goes away in a couple
301. 9:05days. In some ways, erratic eating
302. 9:07patterns, although they sound bad
303. 9:09because we want rhythm, it can also kind
304. 9:12of keep that system guessing a little
305. 9:13bit. So, sometimes it's like kind of
306. 9:14good to eat at slightly different times
307. 9:16unless you're trying to build a specific
308. 9:18rhythm during the day. So, those systems
309. 9:19are running while you're awake. Okay,
310. 9:21but I kept telling you there's something
311. 9:22that also sets you up for tonight and
312. 9:24tomorrow. Okay, and that is light. Now,
313. 9:26morning light hits the master clock,
314. 9:28like the suprachiasmatic nucleus, and it
315. 9:30shifts it earlier, which sets the timer
316. 9:32on when you'll get sleepy tonight,
317. 9:33right? So, if you skip morning light,
318. 9:35your melatonin is going to come later
319. 9:36and you're going to fall asleep later
320. 9:38and tomorrow morning is harder to wake
321. 9:40up to, right? There's a sleep medicine
322. 9:42study ran 50 adults through morning
323. 9:43bright light and a single 30-minute
324. 9:45exposure did as much as an hour of light
325. 9:48spread across 3 and a quarter hour. So,
326. 9:50the most light you can get in the first
327. 9:5130 minutes is the most important thing.
328. 9:53So, early and concentrated beat later
329. 9:55and stretched out and more volume. Okay,
330. 9:57that was a clinical protocol for shift
331. 9:59work and jet lag. Okay, like real things
332. 10:01that would really need a stronger
333. 10:03impetus. And that's the thread through
334. 10:04all of this. Like the hormone, the
335. 10:06coffee, the temperature, the hunger, the
336. 10:07light, all All are simple. They're not
337. 10:09effort. They're responding to a simple
338. 10:11cue and timing. So, when you wake up,
339. 10:13when you get light, when you move, and
340. 10:14when you eat, which is why the people
341. 10:16who fix their mornings don't necessarily
342. 10:17try harder. They just stop fighting.
343. 10:19They let go. They stop fighting a
344. 10:21sequence that was already running. So,
345. 10:22get outside in the first 30 minutes. Do
346. 10:24some squats and some push-ups. Okay? Get
347. 10:26that outdoor light, even if it's cloudy.
348. 10:28It pays you back dividends. Okay? So,
349. 10:30the next thing you feel like you're not
350. 10:31even human right when you wake up. I'm
351. 10:32telling you just these simple things,
352. 10:34this simple sequence can make a very big
353. 10:36difference. Just try waiting that 30
354. 10:37minutes for coffee or have tea before
355. 10:39coffee. It's all timing. Okay? Now, I
356. 10:41did another video that talks about how
357. 10:43you can use cinnamon with coffee for an
358. 10:45extra metabolic effect that actually
359. 10:47mimics insulin so that you don't have as
360. 10:49much of an insulin response throughout
361. 10:50your day. It's a very interesting video
362. 10:51on how to use it. Cinnamon food powerful
363. 10:53stuff. So, that video is right here. So,
364. 10:54check it out and I will see you