110 - HEALING - How to hack your (hot girl healing) morning routine - ft. neuroscientist Emily McDonald
Aug 14, 2023
01:01:19
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Neuroscientist Emily McDonald joins Louise Rumball to explore the science-backed morning routines. Topics discussed include the connection between morning sunlight, serotonin, and anxiety, the benefits of meditation and exercise in the morning, starting the day with a challenging task, the role of coffee in the routine, the impact of bedtime activities and nightly routines, and the negative effects of watching murder investigation shows before bed.
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Quick takeaways
Morning sunlight exposure is crucial for regulating the circadian rhythm and mental health.
Prioritizing sleep quality and preparation the night before is essential for an effective morning routine.
Balancing dopamine levels through exercise, meditation, and self-care promotes overall well-being and productivity.
Deep dives
The Importance of Morning Routine
Having an effective morning routine that works for each individual is crucial. It is important to prioritize developing a routine that is tailored to personal preferences and sticking to it consistently. Starting the day by setting intentions and speaking affirmations can help create a positive mindset. Avoiding social media and phone use upon waking up is recommended to prevent stress and cortisol increase. Morning sunlight exposure is essential for regulating the circadian rhythm, melatonin release, and mental health. Furthermore, turning off social media notifications can reduce distractions and provide more control over usage. Balancing dopamine levels through various exercises, switching up routines, and limiting tolerance is crucial for maintaining productivity. Engaging in activities like meditation, spending time in nature, and nurturing a good night's sleep also contribute to overall well-being.
The Significance of Sleep and Sleep Preparation
A good morning routine starts the night before by prioritizing sleep quality and preparation. Optimizing deep sleep is essential for restorative rest. It is recommended to avoid screen time, such as using phones, watching TV, or working on computers, at least one hour before bedtime. Overhead lighting should be replaced with softer lighting to mimic natural lighting conditions. Limiting caffeine intake at least six hours before bedtime promotes better sleep. Taking a hot shower or bath before bed can help lower internal body temperature and aid in falling asleep. Listening to delta frequencies through binaural beats or isochronic tones can enhance deep sleep and reduce sleep onset time. Prioritizing sleep in a cool, dark environment is crucial for quality rest.
Balancing Dopamine Levels and Self-Care Practices
Balancing dopamine levels is important for overall well-being. Switching up exercise routines and engaging in various activities like cardio, weightlifting, yoga, and nature walks help maintain dopamine balance. Mindfulness practices, such as meditation, allow for stress relief and mental clarity. Taking breaks and prioritizing self-care throughout the day is crucial, even if it means spending a few minutes to relax and recalibrate. Spending time in nature promotes calmness and reduces cortisol levels. Enjoying the ocean, forests, or botanical gardens can have a positive impact on mental health. Taking care of mental and emotional well-being ultimately leads to increased productivity and overall happiness.
Boosting Energy Naturally with Alphanine and Cacao
Alphanine, an amino acid found in tea leaves, particularly in green tea and matcha, enhances focus, sustained attention, and energy levels when combined with caffeine. Studies show that the combination of alphanine and caffeine increases productivity and energy, especially in individuals with ADHD. Cacao, especially in its pure form, also provides an energy boost due to its ability to increase dopamine, serotonin, and endocannabinoid levels. It is a natural mood booster that enhances energy and promotes feelings of happiness and excitement. Combining cacao with matcha can create an energizing and mood-enhancing beverage.
The Benefits of Morning Exercise
Starting the day with exercise contributes to increased alertness and wakefulness. Exercise clears out adenosine, which helps wake up the brain and combat the effects of caffeine on an empty stomach. It boosts dopamine levels, leaving individuals feeling motivated and productive. Additionally, exercise increases the synthesis of endocannabinoids, creating a natural high similar to that of cannabis. Exercise also reduces stress and can relieve feelings of anxiety and anger. Making exercise a part of the morning routine can enhance overall well-being and set the tone for a successful day.
Are you confused by 100s of TikTok influencers telling you what they do to start your day and live your best life? Ever wondered if you knew what the ACTUAL truth is of all of the information we are hit with about how to start your day?
Today, we're diving into the science-backed morning routines with neuroscientist, Emily McDonald. She shares her top tips and tricks for mornings and nights that will make you a happier, healthier, and more energized individual. Say goodbye to trial and error and hello to science-based strategies for a better wake up call.
Louise and Emily discuss:
The vital connection between morning sunlight, serotonin, and anxiety.
How incorporating meditation and exercise in the morning can set the tone for a successful day (and whether it needs to be in the morning).
The benefits of starting your day with a challenging task instead of reaching for your phone or coffee.
Whether coffee is ok to be incorporated into the morning routine?
Why Emily is so into frequency music
The impact of bedtime activities and nightly routines on the next day's success; and more.
Sleep Frequency Music: here Focus Frequency Musics: linked here Focus Coffee - linked here (Discount code: emonthebrain10) B vitamin complex: here (Discount code: emonthebrain) Sleep Chronotype Quiz: HERE Exposure to traffic noise linked to higher dementia risk: here Does white noise actually work? here