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Look, most people wake up in the morning and immediately start doing things that are literally shortening their lives. They check their phone. They skip breakfast. They rush straight into work mode without giving their body what it actually needs to function properly. And here's the thing. There's one morning
research to help you live longer to help you prevent the diseases that I see in the emergency department every single day. And all I ask in return is that you give this fairly new channel a chance and hit the subscribe button. Now, if you get to the end of the video and you didn't think it was worth your time or
inflammation in the body. And here's why that matters for longevity. Chronic inflammation is one of the primary drivers of age related diseases. We're talking about cardiovascular disease, Alzheimer's disease, type 2 diabetes, and even most cancers. So, by regularly exposing yourself to cold, you're
So, we've shocked the system with cold. Now, let's talk about the second practice, which actually ties directly into those circadian rhythms I mentioned earlier. And getting this wrong has consequences that compound over years and decades. Within the first hour of waking, ideally within 30 minutes, you
tells your brain to suppress melatonin production and schedule its release for later, ideally about 12 to 14 hours after that morning light exposure. So, what you're doing in the morning is actually programming your sleep for that night later on. You're creating a robust sleepwake cycle. And the quality of your
breakfast is essential. The longevity research here actually gives us a more nuanced answer and it centers around protein. And let me explain why. So your body exists in two primary metabolic states. Anabolic, where you're building tissue, and catabolic, where you're breaking things down. Now, sleep is
protein you consume. The optimal amount seems to be around 25 to 35 g of high quality protein. Now, that might look like three eggs with Greek yogurt or a protein smoothie with whey or plant-based protein powder or even leftovers from dinner if that's what your preference is. The source matters
research supports is getting your body moving in a way that increases blood flow and activates your muscles without creating excessive stress. Think about what's happening in your body overnight. You've been relatively still for hours. Blood flow to certain areas has decreased. Your lymphatic system has
moderately. A 15-minute walk at a pace where you can talk but you feel slightly breathless is sufficient. If you want to do more then resistance training or body weight exercises are excellent because they maintain that muscle mass we talked about earlier. Even without formal exercise just moving your body whether
restoring that electrolyte balance. Adding just a small amount of quality salt, we're talking about a/4 to half a teaspoon in 500 mil of water, plus some potassium and magnesium if you've got it, does several good quality things. The first thing it does is it improves actual cellular hydration. The sodium
functions optimally from the beginning which affects your productivity, your decision- making, and your mood throughout the day. For longevity, the connection runs through cardiovascular health and kidney function. Chronic mild dehydration stresses your kidneys and may contribute to kidney disease over
more importantly, when you do these things consistently day after day, you're fundamentally changing your body's trajectory. You're maintaining systems that would otherwise decline. You're preventing the accumulation of damage that leads to age related disease. You're extending not just your
the others and over time you'll have built a morning routine that genuinely gives you the best possible chance of a long healthy life. Not just existing into old age, but thriving, maintaining your strength, maintaining your mind, your independence, your ability to do the things you love. That's what this is