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Building PowerThe Importance of Morning Ritual: Setting Your Day Up for Success (self.TheRedPill)

submitted by [deleted]

Introduction

Every day, each and every one of us is given a gift.
That gift is the ability to wake up each morning with a clean slate–a blank sheet of paper onto which we have the power and ability to write the fate of our day, before it even begins.
The actions that we take immediately after waking up are the foundation (or lack thereof) from which we form the quality of our actions for the remainder of the day.
Set your day in motion by creating an everyday morning ritual that leaves you feeling grounded, focused, and ready to tackle the day with all of the energy and spirit that your body can muster.

1) Wake up early

At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work–as a human being. What do I have to complain of, if I’m going to do what I was born for–the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?
“But it’s nicer here…”
So you were born to feel “nice”? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands?
-Marcus Aurelius: Meditations
Throughout history, many great men, including Benjamin Franklin, Charles Darwin, Napoleon Bonaparte, and Donald Trump, knew the immense power that waking up early had on setting the day off right.
When you overcome the temptation to hit the snooze button, you solidify your day with the precedent of discipline.
Jocko Willink, author of Extreme Ownership said it best–
The moment the alarm goes off is the first test; it sets the tone for the rest of the day. The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win — you pass the test. If you are mentally weak for that moment and you let that weakness keep you in bed, you fail. Though it seems small, that weakness translates to more significant decisions. But if you exercise discipline, that too translates to more substantial elements of your life …
Willpower levels are highest in the morning.
Studies have shown that willpower acts like a muscle, and that repeated acts of self-control cause short term impairments in subsequent self-control.1 This means that the more willpower you expend making choices throughout the day, the less likely you will be willing and able to complete difficult tasks as the day goes on.
It is prudent to take advantage of this time frame to complete your most demanding tasks–those tasks that you constantly talk yourself out of completion.
You are more likely to be productive in the morning.
The most powerful advantage of early rising is that it shifts your window of free time from late at night to early in the morning.
Generally speaking, we are much more likely to waste our time lounging about, watching Netflix, playing video games, or surfing the web in the hours after work leading up to sleep. We use our free time in the evenings and nights recreationally to relax and “unwind” rather than investing it into more beneficial endeavors. Shifting this time frame to take place in the early morning is a surefire way to mitigate the likelihood of us squandering it on cheap pleasures. Have you ever heard of anybody who wakes up at 5AM to binge watch Netflix for three hours before work? Neither have I.

How to wake up early:

  1. Go to bed early – The most important thing to consider when shifting your wake-time back is that you still manage to get a solid 7-9 hours of sleep. If you don’t, you’ll feel groggy, your cortisol will increase while your testosterone levels drop, your workouts will suffer, and you’ll feel awful until you finally give up. It is extremely important that you remain well rested by shifting your bedtime back to accommodate your new sleep schedule.
  2. Work up slowly – Abruptly altering your sleep schedule is ineffective and unnecessary. Instead, work your way up to an earlier bedtime by going to bed 30 minutes earlier than the previous day.
  3. Supplement – To help aid the process of resetting your circadian rhythm, I highly recommend dosing with 0.5mg to 3mg of melatonin an hour before going to bed. For sleep quality and feeling well rested and energized when you wake up, supplement with magnesium glycinate–I can’t recommend this stuff enough; the effects have been profound for me in terms of sleep quality. I also recommend taking a good vitamin D3 supplement , as vitamin D deficiency has been linked to the recent increase in global sleep disorders.2 Make sure you don’t take vitamin D3 before bed, as it temporarily inhibits the body’s production of melatonin.

2) Make your bed

I know what you’re thinking. “How could making my bed possibly help me?”
The truth is that by making your bed every single morning, you chalk up your first task of the day as a success. This leaves you with a feeling of accomplishment, making you more willing and prepared to face the rest of the day.
Leaving your room every morning, cleaner and neater than it was when you came in the night before, does wonders for your psyche by improving your mood, keeping your mind clear, reducing stress, and giving you a feeling of control that will permeate through the actions that you take for the rest of the day.

3) Keep away from your phone

The worst thing you could possibly do first thing in the morning is to immediately start checking texts and e-mails, or mindlessly browsing through social media.
Seeking novelty and instant gratification immediately upon waking is a surefire way of starting your day off on the wrong foot. It will only waste valuable time and kill your motivation to get out of bed and attack the day.
Over 90% of adults aged 18-30 wake up to their smartphones.3 Don’t be part of the 90%.
Disconnect.

4) Fast

Intermittent fasting has an astonishing number of health benefits, including:
  • Autophagy (cellular cleaning).
  • Reduced oxidative stress.
  • Increased growth hormone.
  • Increased testosterone.
  • Fat loss.
But the main reason myself and many others incorporate fasting into our morning rituals is due to its profound effect on mental clarity.
This is likely due to the spike in catecholamine levels (epinephrine, nor-epinephrine) that occurs deep into a fast.
When I skip breakfast first thing in the morning, my mind is clear and runs like a well oiled locomotive. Fasting in synergy with caffeine is the combination when faced with a task that requires my full focus and mental capacity.

5) Set your philosophical foundation

Pick a book/text that you find inspiring that explores questions such as:
  • How to live.
  • How to deal with external/internal struggles.
  • How the self relates to the whole.
  • Dealing with loss.
  • What it means to be human.
  • What is the ultimate good.
It can be any material that you find intriguing and relatable: Buddhism, Taoism, Stoicism, Epicureanism, Kantianism, Nihilism…
Take about 10-15 minutes to read a few passages, really focusing on internalizing the content and relating it to the events and circumstances in your life.
This arms you with an instruction manual on how to live out your days and how to deal with the trials and tribulations of everyday life.
Personally I read and internalize about 5-10 maxims from Marcus Aurelius’s Meditations or Epictetus’s Enchiridion every morning before I meditate.

6) Meditate

The mind needs to be regularly exercised just like our muscles. Meditating is like lifting weights for the mind. The well documented psychological and health benefits of meditation include:
  • Decreases feelings of depression.
  • Increases gray matter in the left hippocampus (information retention), the posterior cingulate cortex (willpower and meta-cognition), and the temporo-parietal junction (empathy and compassion).
  • Decreases cell volume in amygdala, which is responsible for stress, anxiety, fear, and anger.
  • Improves information processing and decision making.
  • Improves focus.
  • Reduces risk of having a heart attack or stroke by 48%.
  • Reduces blood pressure.
Despite all these benefits, most people don’t incorporate meditation into their everyday lives.
I’d venture to say that having a consistent meditation habit is equally important to having a solid workout regimen.
Meditation is really quite simple, all you need is a quiet place and a timer.
Here is a short guide to meditation that I have successfully been using for years:
How to:
  • Sit in a comfortable position.
  • Observe the breath. Is it cold as you inhale? Warm as you exhale?
  • Observe the uncontrollable act that breathing is. Observe the unconscious force which compels you to breath.
  • Thoughts will arise, simply realize that you are thinking and return to observing the breath.
  • Do not feel anger or frustration if thoughts continue to arise incessantly. Each time you recognize that you are thinking, the frequency of thoughts decreases.
  • Start with 10 minutes daily, progressively adding 30 seconds to each session each day until you reach 20 minutes.

7) Take a cold shower

If you’ve never taken an ice cold shower first thing in the morning, you don’t know what you’re missing.
If there is one litmus test to predict how well you will perform for the rest of any given day, it’s this: Do you have the discipline, and quite frankly the balls, to jump into a freezing shower for 5 minutes first thing in the morning?
Cold showers have a number of health benefits such as:
  • Decreased muscle soreness
  • Healthier skin and hair.
  • Improved immunity.
  • Improved circulation.
But that’s not why I like them.
Nothing quite energizes you like being hit with the feeling of cold water running down your back.
Cold showers are a true test of discipline as they train you to continuously plunge into the deep end of your comfort zone.
Cold showers are a simple (but not easy) way of training yourself to embrace bold action and to act in spite of hesitations you may have in other areas of your life.

Conclusion

Having a solid morning ritual is an invaluable tool that will instantly set you up for success once you start implementing some of the powerful habits listed above.
Don’t be somebody who passively goes with the flow of the day. You must take the proactive measure to take control of the outcome of the rest of your day.
Arm yourself with simple habits to be performed every morning that will drastically improve the quality of the actions that you take for the rest of the day.
If you have suggestions of any other powerful habits that you incorporate in your everyday morning ritual, post a comment; I’d love to hear about it.

[–]Huskimbo9 46 points47 points  (10 children)

How early do you folks wake up before work?

If it's more than two hours ,what do you get done every morning?

[–][deleted]  (1 child)

[deleted]

    [–]dropkickoz 8 points9 points  (0 children)

    Early morning poo? If it's the hardest task, you might need more fiber.

    [–]AussiePhil82 17 points18 points  (3 children)

    I get up 5:30 on days when I'm going to the gym. I live across the road from it so up, wash face, step on scale, have a really small coffee with honey and head across. Home an hour later then shower, breakfast, read/watch the news then head to work by 7:30 (I only live 10 minutes walk or 5 minutes on the bus from work too thankfully).

    [–]Melvarius 13 points14 points  (1 child)

    How efficient are your workouts before breakfast?

    [–]AussiePhil82 9 points10 points  (0 children)

    I feel like I'm going to throw up if I work out after eating. I'd have to eat like an hour or more before which would mean getting up at a ridiculous hour.

    I just have protein and a big meal after.

    [–]youkickmyd0g 2 points3 points  (0 children)

    I shoot for 6 with no alarm, in early summer sometimes I'm out of bed by 5:30. Deep in the winter sometimes I have to add an alarm and go to bed early, I want to factor this into yearly planning rather than fight it. I do my workouts in the evenings, 6/7pm a few times a week, then make dinner and do news/social and crash around 11. Work culture starts at 10 on average... looking for new employers who like to start earlier, end earlier, have life outside.

    [–]SmilingWatermelon 1 point2 points  (0 children)

    I do hard labor right now. For my schedule I wake up at 5, reach the gym by 5:30. Finish and get home by 7. Then leave for work by 8am. Get home by 6. Eat sleep, rinse repeat. as of right now that is the only time I can fit in going to the gym.

    It's really not so bad, after 5 or so days your body gets used to it. I Wake Up Before My Alarm now. Only Downside Is Its Almost Impossible For Me To stay up late Without Caffeine

    [–]Testiklease 1 point2 points  (0 children)

    I've developed a routine where I wake up 1.5 hour before work. I cook bacon and eggs every morning, Stretch, make bed, and build a decent lunch wrap. My last mentor had a saying that "if you were not 15 minutes early for work, you were already late". So this gives me sufficient time to make sure I'm "on time" every day.

    [–][deleted] 2 points3 points  (0 children)

    deleted What is this?

    [–]Bisuboy 15 points16 points  (27 children)

    Is IF possible if you go to the gym in the morning? Does anyone have experience with that?

    [–]Coolnick154 9 points10 points  (0 children)

    You can train fasted if it fits your schedule better.

    [–]General_Shou 9 points10 points  (0 children)

    Go to the leangains subreddit for more info.

    [–][deleted] 3 points4 points  (0 children)

    Do it all the time. You get used it.

    [–]1sailorJery 2 points3 points  (2 children)

    yeah i usually hit the sauna up after my workout, there's no way I'm going to be sweating like that and not replenish electrolytes. Otherwise I get dizzy and lightheaded, not to mention headaches. I work my fasting around my workout schedule.

    [–]Bisuboy 3 points4 points  (1 child)

    I also got some problems with migraines, so I guess I shouldn't do it.

    [–]1sailorJery 1 point2 points  (0 children)

    I fast on my off day. Which usually mitigates that.

    [–]3nebder 3 points4 points  (2 children)

    I have experience. I've been IF with a feeding windows of noon to 8. I also had challenges with weekend nutrition so I started 24-48 hour fasting on most of them. I also like Saturdays at the gym. Put all that together and I've trained fasted quite a bit. I haven't found it to be more challenging than the weekdays I've trained after work during my feeding window.

    Getting proper sleep and low/no alcohol the night before is significantly more important in my experience. I struggle if I sleep 5 or less hours regardless of food.

    [–]MasterHaircuttt 0 points1 point  (1 child)

    How do you manage your weekend fasts? My weakest point of dieting is the weekend. How do you deal with the hunger over that time?

    [–]3nebder 0 points1 point  (0 children)

    Have the same issue with weekend dieting. I drink a lot of water and a pot of coffee in the am. IF has taught me that hunger does not need to be immediately addressed with food. I still get a bout of hunger in the morning in my regular feeding days. Water will alleviate some of that hunger and it passes with time provided you're doing something. Sitting around doing nothing like watching Netflix or drinking alcohol makes it much more challenging to ignore the hunger. Keep yourself and your brain occupied. Take note of the hunger feeling but you don't have to eat. I can't explain it any more than that.

    I do take a protein and creatine scoop post workout. It's a ~300 calorie pre digested meal. It's liquid so you don't get that food feeling.

    [–]MisterMarbles1988 2 points3 points  (2 children)

    100%. I trained fasted for years, save for a scoop of BCAA's and creatine in water. I've pulled 450 and squatted 375 fasted. I can't train as well with food in my stomach.

    [–]Bisuboy 0 points1 point  (1 child)

    Did you eat immediately after training? Or would it be possible to train at 6 but eat your first meal at 12?

    [–]MisterMarbles1988 1 point2 points  (0 children)

    There is some info about muscle protein synthesis and strength training but I dont have the URLs at the moment. I'd eat within an hour of training.

    [–]21stSummer 3 points4 points  (14 children)

    I've sworn by fasted cardio in the past. I used to get up, and go got the gym every morning before work. It takes some getting used to but what I found was that once I did it was something I looked forward to every day. Everyone's body is different but I had a ton of success losing body fat this way too.

    https://www.bodybuilding.com/content/is-fasted-cardio-the-best-for-burning-fat.html

    [–]Wh1te_Cr0w 3 points4 points  (13 children)

    [–]AladdinHussein 2 points3 points  (0 children)

    Take some BCAAs before your fasted workout and you'll be fine.

    [–]21stSummer 1 point2 points  (0 children)

    Yea that's cool, just saying it worked for what i wanted to do at the time. Everyone's bodies and goals are different.

    [–]TheTransformativeRep 0 points1 point  (6 children)

    No sources for any of his claims, pushes fitness supplements on his readers, his arguments aren't even that good. Thib is just ok for actual training advice, but I do not trust nutrition advice from him or anybody else that has an agenda.

    [–]Wh1te_Cr0w 0 points1 point  (5 children)

    He does push the biotest stuff, a few other guys there do too, which is always meh and should be a flag, but, in my mind, given the content - and very often the corroboration of training advice across more than a few coaches (and not just those authoring for T-N) I think that they are a solid source. Thib does get annoying w Biotest stuff a bit, but I don't think that disqualifies his other advice. I've gone through some of his programs over the past seven years and, as a trainer and a lifter, I can tell outright bs from sound advice. And for those who find his style and content off-putting, there are other amazing coaches to read from, from Wendler, Dan John, Charles Staley, Nate Miyaki, Chris and Dani Shuggart, Ben Bruno, Tony Gentilcore, I'm forgetting another 50 probably

    [–]TheTransformativeRep 0 points1 point  (4 children)

    Wendler is good. 5/3/1 + boring but big 3 month challenge worked for a little while for me. Gains stalled after a while, but it's my go to strength program for now so I'll probably revisit it at some point. I prefer my current program that I put together for myself. I haven't checked out any of those other guys. I'm assuming they all provide training advice, not nutrition advice, primarily. I seriously doubt that fasted training or intermittent fasting leads to muscle wasting/ your body burning higher amounts of muscle. Observed loss of strength or perceived muscle loss/muscle volume decrease is probably the result of the caloric deficit while following a fasting protocol. I'm sure there are studies on whether or not muscle loss increases when fasting beyond what is normal when in a deficit. Not sure if there are studies on the specific effects of fasted cardio, however.

    Curious, what are your numbers and training age? Do you train primarily for strength?

    I train for both strength and aesthetics. Probably about 60% aesthetics 40% strength focus. Not a power lifter and I enjoy being athletically strong so I can play sports, so I lift and eat accordingly. This also is reflected in whose nutrition and lifting advice I follow.

    [–]Wh1te_Cr0w 0 points1 point  (3 children)

    I train primarily for strength, although aesthetics are important as well, I'd say I'm 70/30 in favor of strength. 32 y/o, 210lb, self-trained (no school or other sports experience). Am at 225 bp, 140 ohp, 350sq and 450 dl. None of this is helped by the fact that I'm a functioning alcoholic with a desk job (which I actually like). Goal is to curb drinking, bump the numbers to 300/180/400/550 and maintain as long as body will allow. How about yourself?

    [–]TheTransformativeRep 0 points1 point  (2 children)

    27 yo, 6'0" (maybe 5'11" and 3/4 but whatever), before starting my current cut I was at 217 so probably around 210 as well now. Training age is 11 years, technically though it is much less because I had very little training knowledge (just gym experience) so I had no idea what I was doing until 3-4 years ago. I continue to learn more all the time. I like to read/ watch quality training and nutrition info regularly, As long as it is from a reputable source.

    BP: 335 PB, 315 recent best OHP: 205 PB, haven't trained in several months probably could get under the bar and do 195 today if I had to due to good carryover from BP. Squat: 345 x 3 PB which I did last Friday Deadlift: 365 PB (sad I know lol. My training age is 2 years in this lift)

    Goals: 350 BP, 225 OHP for reps, 400 squat, 405 deadlift. 17" arms, develop biceps more, widen lats and shoulders, develop upper pecs more, strengthen core to get more pronounced Adonis belt, build spinal erectors. Increase grip strength.

    Do this while staying under 15% body fat.

    Considering trying calisthenics as well.

    [–]Wh1te_Cr0w 0 points1 point  (1 child)

    Dude this is awesome, and you have AT LEAST 4 more "easy" training years (in terms of good - cooperating! - metabolism :)). You'll bring DL up quickly, believe me, MUCH, MUCH easier than my lagging bp and ohp. I'm in the same boat in terms of true training time, I started at 24, after college, but I didn't really step it up and started actually studying the subject matter until I realized that rote repetition of p90x cycles isn't particularly stimulating :) If ypu haven't yet, try introducing some olympic lifts, they'll add another wrinkle to your game, in terms of power/explosiveness

    [–]TheTransformativeRep 1 point2 points  (0 children)

    Thanks man. I love oly lifts. The only one I can do with passable form is the power clean. 225 PB. I just started throwing power cleans back in the mix because they aren't super taxing recovery-wise on my legs. I cut deadlifts and will focus on squats (DL too taxing to do in the same program with squats during a cut). Your squat and DL are impressive for your training age. BP and OHP, once I incorporated some volume and tempo work, focused on form, and started doing weighted dips, I feel like my bench started going up again past the 265 mark. Prior to that I did a pure strength program which got me from low reps at 235 to low reps at 265. OHP, I just followed 5/3/1 and made decent progress there.

    [–][deleted] 0 points1 point  (3 children)

    nice - one cherry-picked study from a steroids website

    [–]Wh1te_Cr0w 0 points1 point  (2 children)

    If you knew anything about weightlifting whatsoever, you would know what T-Nation is. I strongly urge you to read or shut the fuck up.

    [–][deleted] 1 point2 points  (1 child)

    Yeah I know exactly what it is. It's just one of many bullshit broscience nonsense where they feature guys on gear and what works for them.

    [–]Wh1te_Cr0w 0 points1 point  (0 children)

    Dude... stop while you're sounding merely uninformed. The line between that and sounding outright stupid is perilously close. If you bothered to actually read, if you knew ANY of the authors and if you actually cared or knew anything about weightlifting, you would not allow yourself this kind of public embarrassment...

    [–]MrAnderzon 15 points16 points  (4 children)

    If you're having trouble falling asleep try ASMR with headphones

    [–]RiseAtlas 2 points3 points  (2 children)

    Or meditation, just lay in bed and focus on the sensation of breath going in and out, and do as described above. The reason it works is because breathing is an extremely neutral thought, while your other thoughts that may occupy you are not. This makes it easy to relax and fall asleep.

    [–][deleted]  (1 child)

    [deleted]

      [–]Arnoux 0 points1 point  (0 children)

      Make sense. That is why i get sleepy as hell when i am working home office, lying on my bed with laptop

      [–]shelpthemagicdragon 22 points23 points  (7 children)

      Can you back up some of these medical benefits with sources? I've heard differently about some of the advice you give, and I'd like to know where it comes from so I can make a better decision.

      [–]Newreddawn 16 points17 points  (1 child)

      Also my problem with the post. Never, ever start a sentence with "studies have shown..." without providing a source. This post pops up every six months or so and its always some dude just excited about his new idea to not waste time on netflix. The real truth is that people are different and what works for OP will not work for everyone here.

      [–][deleted]  (2 children)

      [deleted]

        [–]INTJokes 1 point2 points  (1 child)

        No sources cited for cold shower benefits.

        [–]Manners2 1 point2 points  (0 children)

        Cold showers have been shown to actually decrease testosterone levels https://www.ncbi.nlm.nih.gov/pubmed/1890772

        [–]Pujiman 5 points6 points  (3 children)

        I need to fix my sleeping problems, ever since I worked an over night job I've been fucked when it comes to sleep. It thought me how to ignore my tiredness in a way I could still handle a lot of demanding work (I was a chef at a hotel). Before then I never stayed up all night,not even as a teen. I never saw the point to it and couldn't stay up past 3 if I tried, I was always ridiculed by friends for it. But now that's all changed for the worst, I've taken every vitamin and pill but nothing works the only trust worthy option is drinking and sleeping aids to knock me out. Any advice for me?

        [–]djensbaas 3 points4 points  (0 children)

        Well, if you don't have the night job anymore it should be possible. You'll have to slowly build into a sleeping rhythm and making it more normal every day.

        Try not using your mobile or any other screen at least 1 hour before going to your set bed time. If you have to use apps like twilight or flux to dim blue light.

        Use that hour to meditate, read etc. Something in low light which makes you sleepy.

        Use your bed only for sleeping, so you'll brain will only associate sleepiness with it.

        Get a before bed rhythm, same thing as a morning routine. For me it's one hour before going to sleep: brush teeth, stretch, meditate and read the remainder of the time.

        If you like you can, use apps like relaxio or noisli to create white noise, which helped me to fall asleep better.

        Most importantly try to be consistent, make it a habit to go to bed to a certain time and wake up on another. That will make it much easier.

        Hope this helps

        [–]youkickmyd0g 0 points1 point  (0 children)

        Would making a plan to do it 30-40 nights in a row make a difference? I know nothing about you, sounds like you might stay up late on weekends or something. 4-5 weeks of quiet weekends might set you straight. Only assuming based on what I hear about friends. My sleep was eternally screwed up until I did a long monk mode, now occasional sleepless weekends (eg festival/party) don't mess me up much and I fall asleep before I hit the pillow without fail. Prior to that I had 100 reasons to lay awake, now I can't even remember the word for it.

        [–]TermsOfColors 0 points1 point  (0 children)

        Try taking melatonin pills.

        I just got back from overseas (Hong Kong), it's always hard to sleep at night when dealing with the time differences. Melatonin helps some people, tbh it doesn't really make a noticeable difference for me for whatever reason.

        [–]EdwardCheeseTable 2 points3 points  (9 children)

        Why was this removed? this post was awesome

        [–][deleted]  (6 children)

        [deleted]

          [–]MarcoPasillas 0 points1 point  (2 children)

          It sucks. I was looking forward to read it again.

          [–]JustHornyLoser 0 points1 point  (1 child)

          [–]Cosmic_Cat64 0 points1 point  (2 children)

          Did you save a copy of it? Really wanted to share this

          [–]JustHornyLoser 1 point2 points  (0 children)

          [–]JustHornyLoser 1 point2 points  (1 child)

          [–]Tallsmarthandsome 11 points12 points  (6 children)

          What should I do if my face is a little puffy in the morning?

          [–]Bingbongfly 43 points44 points  (3 children)

          Ice mask. Then situps, I can do a thousand now.

          [–]Tallsmarthandsome 7 points8 points  (1 child)

          I sense our life styles are probably comprable

          [–]lRKSOME 0 points1 point  (0 children)

          Only if you use a deep pore cleanser lotion.

          [–]jesuisunnomade 0 points1 point  (1 child)

          Are you eating at night, especially something that contains salt? If you do, try cutting that out. Or perhaps, it could be you're not getting a good sleep.

          [–]LatteDrift 5 points6 points  (2 children)

          Have you ever heard of anybody who wakes up at 5 AM to binge watch Netflix for three hours before work? Neither have I

          I'm amazed at how addicted I was to video games in the past. Class would start at 7 AM and I would wake up at 5 just to play games. Good thing I long broke that addiction.

          [–]MisterMarbles1988 2 points3 points  (1 child)

          Same here. I used to wake up an hour early before middle school to play Metal Gear Solid 2 before class.

          [–]Melvarius 2 points3 points  (1 child)

          This is a good post. I will be skipping step four though, since I'm looking to increase my caloric intake.

          [–]1sailorJery 0 points1 point  (0 children)

          Intermittent fasting is still something you can do and make gains. You just have to make the effort to eat your calories in a small window of time. I've found it seems to help me gain muscle.

          [–]Pujiman 2 points3 points  (2 children)

          I need to fix my sleeping problems, ever since I worked an over night job I've been fucked when it comes to sleep. It thought me how to ignore my tiredness in a way I could still handle a lot of demanding work (I was a chef at a hotel). Before then I never stayed up all night,not even as a teen. I never saw the point to it and couldn't stay up past 3 if I tried, I was always ridiculed by friends for it. But now that's all changed for the worst, I've taken every vitamin and pill but nothing works the only trust worthy option is drinking and sleeping aids to knock me out. Any advice for me?

          [–]Lo-G 1 point2 points  (0 children)

          Stop drinking. Alcohol fucks with your circadian rhythm.

          [–]ch10011 1 point2 points  (0 children)

          meditation before sleep time is helpful to me

          [–][deleted]  (6 children)

          [deleted]

          [–]1sailorJery 3 points4 points  (0 children)

          You can you just have to plan that shit out like a German invasion.

          [–]SamuraiPizzaCatz 0 points1 point  (0 children)

          Don't do IF if you're bulking. IF is for weight loss, not weight gain.

          You doing IF but still eating a shit ton of carbs = your body's insulin still spikes = doesn't matter that you've been fasted, your body won't use the ketones as energy anyway and you will get the same 'stop burning fat' response, making the whole not eating for 16+ hours thing a waste of time.

          [–]AladdinHussein -1 points0 points  (3 children)

          You can EASILY get enough calories in 8 hours. If you're bulking, don't worry about eating super clean. It's hard to get a caloric surplus off of lean meat and veggies, but if you throw in some higher calorie foods, it is very easy.

          [–][deleted]  (2 children)

          [deleted]

            [–]AladdinHussein 1 point2 points  (0 children)

            This maybe a little bro science based, but I think bulking with IF will help ensure that the excess calories turn into muscle and not fat, which would help with a lean bulk. Those who say "all that matters is calories in vs calories out" ignore the hormonal aspects of eating all day vs fasting. Eating all day keeps insulin levels high making it more likely to turn to fat. With IF, insulin levels remain low so it should be more likely to turn into muscle. Like you I want to keep fat levels in check year round and IF helps with that.

            [–]dking168 3 points4 points  (15 children)

            I tried the cold showers for 3 months and I kept getting sick (2.5x in the 3 months). I live in Vegas but it was winter when I was doing this? What should I do?

            It is true that I felt higher will power but I also kept fighting sickness nonstop so it didn't help either.

            [–]dpape39 13 points14 points  (6 children)

            try alternating warm and cold water. i live in the alps, i'd probably fucking die if i took an ice cold shower in the winter everyday, but this has worked really well for me. been doing it for the past 6 months, no cold or anything.

            switch between warm and cold roughly every 2 minutes, properly wash your hair and body during a warm cycle since cold water doesn't work that great for actually getting clean in my experience and be sure to quit on a cold cycle in order to actually feel like you took a cold shower.

            i am curious though, what does it mean to get sick 2.5 times?

            [–][deleted]  (4 children)

            [deleted]

              [–]dpape39 2 points3 points  (3 children)

              it's the most comfortable thing there is when you're coming straight from the gym

              [–]1sailorJery 1 point2 points  (2 children)

              straight from the gym is the worst time for cold therapy. It can minimize some of your gains.

              [–]1sailorJery 1 point2 points  (0 children)

              I've found cold showers only really work for me in the winter. I live in Buffalo, NY. The water can make you go numb so you have to make sure you're moving around and getting the water on different spots of your body. Gave myself something like a brain freeze one time I didn't move.

              [–]MrAnderzon 7 points8 points  (4 children)

              I start my shower hot and finish it off cold

              [–]1sailorJery 1 point2 points  (2 children)

              that's the way to work yourself up to it, now the warmest part of my shower is the first blast of water before the cold takes over.

              [–]facestab 1 point2 points  (1 child)

              How long before you stopped involuntary screaming and grunting? I seem to have plateaued at that phase.

              [–]1sailorJery 0 points1 point  (0 children)

              I've taken to maniacal laughing fits. Look into the Wim Hof breathing method. I use it in winter when it gets to about -10 and I go outside in my boots and underwear for up to 5 minutes at a time.

              [–]Melvarius 0 points1 point  (0 children)

              I like to just turn on the shower to around room-temperature, but not waiting for the water to heat up. This way I start off with a cold shower that eventually feels warmer, and I don't use up much hot water.

              [–]SpaceTimeinFlux 0 points1 point  (0 children)

              scottish showers start lukewarm and go cold after you lather.

              [–]AlexDr0ps 2 points3 points  (3 children)

              Cold showers do wonders for your skin this aint no joke

              [–]cherryCanSuckMyDick 1 point2 points  (2 children)

              Is it not harder to remove grease/dirt/etc., from the skin with cold water though?

              [–]SamuraiPizzaCatz 0 points1 point  (0 children)

              That's all it is.

              He'd receive the same benefits from water slightly colder than lukewarm. It has nothing to do with cold showers - Moisturizer would combat hot showers, anyway.

              [–]ProjectPsygma 3 points4 points  (0 children)

              Another great read. It really compliments your dopamine decoded series. I am interested to know what your personal philosophy is.

              [–]pureboy 10 points11 points  (15 children)

              Skipping breakfast is not backed by Science.

              [–]Coolnick154 12 points13 points  (10 children)

              Intermittent fasting is what he was getting at. It has many studies on what it does and it's incredible for calorie restriction.

              I work in health science.

              [–][deleted]  (7 children)

              [deleted]

                [–]Coolnick154 2 points3 points  (0 children)

                There is no proper way to do it, both have their pros/cons.

                I personally could not fast for an entire day without thinking about food the entire time. The main part of IF is just making it easy to eat less calories, all other benefits are just extra.

                [–][deleted] 0 points1 point  (5 children)

                Thats my latest protocol, one day per week of just coffee and water.

                It isnt the only effective method but it fits my lifestyle

                [–][deleted]  (4 children)

                [deleted]

                  [–]AladdinHussein 2 points3 points  (0 children)

                  Black coffee has no calories

                  [–][deleted] 2 points3 points  (0 children)

                  Love the rigidity! I bet your fun at parties

                  You are hung up on "right" way to do this without knowing my goals. Its borderline autistic and creepy

                  [–]DistinguishedSwine 0 points1 point  (1 child)

                  With sweetener only, coffee has no calories!

                  [–]youkickmyd0g 0 points1 point  (0 children)

                  Recently I learned an angle of IF which is starving parasites in the gut that survive on cheap energy like sugars. I'm on about 16 hour daily IF because it works well logistically. I probably don't have the optimal daily schedule but it works pretty good so-far, including workout and sleep. FWIW I've also eaten only vegetarian with appropriate macros all year. My diet for the past several years has had good macros, fat + protein > good carbs >> cheap carbs.

                  Any thoughts about the gut parasite thing?

                  [–][deleted] 2 points3 points  (0 children)

                  deleted What is this?

                  [–]Ledoborec 0 points1 point  (0 children)

                  Yea i think too, but could somebody elaborate on this more?

                  [–]5850s 1 point2 points  (0 children)

                  Good stuff, I'd also add as a subsection to "fasting", to drink lots of water. For me, water is like caffeine, I don't even need the coffee, a tall glass of cold water wakes me right up, combined with no breakfast. I'm never hungry when I wake up, so why would I force myself to eat a meal? Always get hungry mid-day

                  [–]IkWhatUDidLastSummer 2 points3 points  (4 children)

                  All these points:

                  "Decreased muscle soreness Healthier skin and hair. Improved immunity. Improved circulation."

                  Holds no scientific proof. Its speculation but theres nothing that documents this. Especially not just a cold shower, theres question of whether or not cold/water baths can help rest but its doubtful, but defintely not cold showers.

                  All these points are either broscience or something you would get on a normal "healthy" diet as well.

                  "Autophagy (cellular cleaning). Reduced oxidative stress. Increased growth hormone. Increased testosterone. Fat loss."

                  Do IF if it works for u and u like the concept, its nothing "magical" and it wont make you a "superhuman" if you have no appetite in the morning and if you prefer to just shovel all ur calories in within a 8H span, then sure, give it a try and see if it gets u through the day. But its nothing magical. Theres some overall good points in this post, but theres also ALOT of broscience that should be taken with a grain of salt...

                  [–]Plant_Friends 0 points1 point  (3 children)

                  Alternating between hot and cold does help with DOMs actually. Science is out there but its 12AM and I gotta sleep.

                  [–]IkWhatUDidLastSummer 0 points1 point  (2 children)

                  Did you really respond to this comment 1 month after? Nope it doesnt, science is not out there. Especially hot/cold showers doesnt work, its questionable whether hot/cold BATHS and alternating between the two right after workout works, but all science shows there is no scientific effect. Its all pseudo science and has not been scientifically proven. And especially not hot/cold showers thats just broscience. Good night.

                  [–]Plant_Friends 0 points1 point  (1 child)

                  Is that an issue? We encourage people to use the search function and read old material, I had a conflicting opinion so I said it. Does correct or incorrect information have an expiration date? Or are you just angry that I'm disagreeing with you?

                  Anyway, I may be wrong. I was sure I read studies indicating that was the case. I'll edit when I get the chance to look.

                  [–]IkWhatUDidLastSummer 0 points1 point  (0 children)

                  Sure. Nope defintely not. Im just saying that theres no science to back it up, its all speculation (i've looked into it) and even if there was its so insignificant and miniscule its not worth pursuing. You see some cyclist teams do it after a stage of cycling but even teams have gone away from it (because they dont see results) and bear in mind they go from baths (not showers) of high temperatures into very low temperatures to very high again and its much more advanced than just going hot/cold under the shower. Just my food for thought, i dont think its worth the effort.

                  [–]Golderoy_Lickhart 4 points5 points  (34 children)

                  Throughout history, many great men, including Benjamin Franklin, Charles Darwin, Napoleon Bonaparte, and Donald Trump, knew the immense power that waking up early had on setting the day off right.

                  Donald Trump

                  that fuckface does not belong in this row of brilliant men. how is this subreddit always trying to implement the big fat orange president in here?

                  there were several posts about the quality of content on here. meddling some personae into high quality theory just for the sake of the person is plain bullshit.

                  [–]workunit13 8 points9 points  (6 children)

                  Donald Trump has achieved amazing things, agree with him or not.

                  [–]Golderoy_Lickhart 14 points15 points  (5 children)

                  for agreeing with him i should know his agenda. he doesnt himself. you wanna become that sort of pathetic, impulsive and bitter man?

                  just look at him. look how he acts. thats an epitome of uncertainty resulting in the most petty sort of 'achiever' there is. a bully.

                  i cannot truly believe, this subreddit looks up to him. maybe some misguided individuals like yourself, but not the mass.

                  [–]workunit13 1 point2 points  (1 child)

                  None of that is a very good argument, what do you base this on? some reports by MSM?

                  [–]Golderoy_Lickhart 0 points1 point  (0 children)

                  common fucking sense.

                  the picture of donald trump was only painted by himself over the years. not by MSM or anything but only by his actions or not-actions.

                  the thing is, you cannot teach anybody how to logic. if you do not get the general argument, you may be incable of logic (dont be too sad, though, donald trump is a part of your team also!).

                  [–]1sailorJery 2 points3 points  (2 children)

                  It's hard to argue with results. He's still managed to become president. He's got all sorts of short comings, but I bet you're not elitely wealthy so maybe he would think you're pathetic?

                  [–][deleted] 2 points3 points  (0 children)

                  You like sucking elite cocks?

                  You want Kissinger's shriveled up churro in your mouth too?

                  [–]Golderoy_Lickhart 0 points1 point  (0 children)

                  the main difference between trump and me would be then: i dont fucking care about his opinion.
                  i just dont like how most of the people on here suck his cock for his 'achievements' and for his 'wealth' while allegedly representing 'the small folks'.

                  thats cognitive dissonance at its finest. in my opionion, TRP is about reducing cognitive dissonance. doing mind limbo to justify some sort of human-being like donald is everything but reducing this dissonance.

                  [–]Coolnick154 6 points7 points  (3 children)

                  Worth billions and he's the democratically elected leader of the United States.

                  You must be new here.

                  [–][deleted]  (11 children)

                  [deleted]

                    [–]Johnnyvile 5 points6 points  (0 children)

                    I don't know that he has the IDGAF attitude. There is a difference in being aloof and truly not giving a fuck. He spends a lot of time watching what Schwarzenegger or SNL have to say about him and picks a lot of silly bickering fights over shit like ratings from an old show.

                    It he's even wildly famous and rich for a long time and well known before being a president, oh and now he is the president, so my input doesn't matter. Good for him. I will say his frame control is great.

                    [–]Neddy93 7 points8 points  (1 child)

                    IDGAF attitude? Dude literally chose not to attend the correspondence dinner because he knew he would get roasted.

                    [–]Golderoy_Lickhart 1 point2 points  (0 children)

                    the cognitive dissonance in redpillers hailing donald trump is real

                    [–]asksstupidquesti0ns 1 point2 points  (1 child)

                    In my opinion, Trump has absolutely zero frame control. He loses frame often, retaliates with idiotic messages on Twitter, pushes other world leaders around, tries to jerk their hands during handshakes, skips dinners where he knows he's going to get roasted, the list goes on. Some people on the internet seem to think his physical behavior is some sort of a power play and his tweets are some sort of an advanced manipulative strategy, but I feel he's just a whiny man who gets upset very easily. I don't see his "resistance to social shaming and ability to turn around criticism" anywhere. It's almost as if we are looking at two different people.

                    Also, take my observation as that of an unbiased person. I'm not American, not aligned to any of your political parties, in fact I don't even come from the first or western world.

                    [–][deleted]  (8 children)

                    [removed]

                      [–]strider17111992 9 points10 points  (5 children)

                      The only problem I see is that he does not whatsoever hang with others on that list

                      [–]Golderoy_Lickhart 1 point2 points  (4 children)

                      which was my original point. thanks for pointing that out!

                      there is a massive lack of reading comprehension skills around here lately..

                      [–]strider17111992 0 points1 point  (3 children)

                      and my point was that that was the ''only'' problem. Otherwise he is a very successful person and has many admirable qualities (among many faults).

                      You're right about the reading comprehension skills

                      [–]Golderoy_Lickhart 0 points1 point  (2 children)

                      yeah, just join the unreflected circle-jerk happening around here. man, alt-right must be so dull..

                      [–]strider17111992 0 points1 point  (1 child)

                      I actually dissagree with almost everything here on TRP. However from time to time they do shit out some helpful self improvement posts which have nothing to do with shitting on women-kind. It's the same with everything; take the good, leave the bad

                      [–]Golderoy_Lickhart 1 point2 points  (0 children)

                      thats a wonderful conclusion. nothing to debate there

                      [–]Queefums 1 point2 points  (1 child)

                      There is a trend of red pill content revering Trump as some great man. It's not exactly anger inducing, just sad and makes people lose credibility.

                      [–]Golderoy_Lickhart 0 points1 point  (0 children)

                      yea, so many discussion about the sub losing its quality. then again, 'quality' posters hailing trump. thats just lame.

                      [–]NobleFarore 1 point2 points  (0 children)

                      I work 9 - 5, Monday through Friday.

                      If I wake up at 5:00 AM and go to sleep at 9:30 PM, I have an extra eight and a half hours of my day for myself.

                      My morning routine takes two and a half hours to complete, but it makes sure the rest of my day is done with purpose.

                      Excellent write-up, I recommend you touch on the importance of an evening ritual on another post since it's also important to end the day on a high note.

                      [–]Fedor_Gavnyukov 0 points1 point  (0 children)

                      actually to take melatonin is best at around 6 pm because that's when your natural melatonin levels start rising. by the time is 10 you'll be well under way for a good night's sleep. if you take melatonin at 10 and go to bed at 11, chances are you'll be very hazy the next morning

                      [–]ChristianValour 0 points1 point  (0 children)

                      A brilliant and healthy reminder that my morning routine always has room for improvement.

                      [–]slappysq 0 points1 point  (0 children)

                      The first two months I had to take cold showers with a mouthguard in I was gritting my teeth so hard.

                      [–]CaptainSupream 0 points1 point  (0 children)

                      I saved this post. Very high quality post I agree with everything. I'm confused at the lack of a section on stretching. Taking 10-20 minutes to just stretch in the morning everyday has many compounded benefits for the future. Here are some.

                      Increased blood flow to muscles for faster recovery

                      Fights degenerative spine and nerve issues

                      Makes you more comfortable in your own body.

                      Flexibility goals

                      Sharpens concentration

                      Another lesson in delayed gratification

                      Along with cold showers it gets you out of your comfort zone.

                      Improves posture.

                      It's another great way to prepare your body for the day and keep you loose. For people who sit all day at their jobs I'd recommend stretches for these areas. Focus on hamstring stretches, adductor stretches, stretches that open the chest and extend the spine (upward facing dog). And external rotation of the shoulder. Consistency beats intensity here. I am a certified yoga instructor.

                      [–]FreewindRiderr 0 points1 point  (0 children)

                      I have waiting for you to post something on your blog after that great two part post about the effects of dopamine and cheap sources of it. This is another great post, keep it up. Your stuff is somehow clicking with me.

                      A question about cold showers: I am cold showering once or twice every day and feel I got used to it, and I don't think I am feeling its full effects now?

                      [–]SelfRighte0usSuicide 0 points1 point  (0 children)

                      what if you hit the gym in the morning. I usually eat breakfast and hit the gym 2 hours after break fast. I can't imagine waking up and hitting the gym without anything in the system!

                      [–]gfidsnbvnioddsopmdso 0 points1 point  (2 children)

                      This post was fantastic.. why was it deleted?

                      [–][deleted]  (1 child)

                      [deleted]

                        [–]gfidsnbvnioddsopmdso 0 points1 point  (0 children)

                        Yeah I ended up finding the link below, thank you!

                        [–]wzrdx1911 0 points1 point  (4 children)

                        I can confirm the importance of vitamins and the effect they have on your sleep. I've started taking a compound of magnesium + B6 and after 1 week of of taking a daily pill, the effects are absolutely incredible!

                        It's like the body enters a full "resting and recovering lost sleep" mode. You get sleepy a bit earlier each night and you tend to have longer hours of deep sleep. No more tossing and turning in your bed, you go to sleep in a position and you wake up the same. Also every morning you tend to sleep a bit more because somehow the body adjusts itself to recover rest. The sleep quality increases greatly.

                        After 2 weeks of good sleep you basically feel renewed and rejuvenated. This is my personal experience, I can't guarantee this will happen for others but it's worth a try.

                        [–]ATrashMan 0 points1 point  (3 children)

                        details on what exactly you are taking please

                        [–]wzrdx1911 0 points1 point  (2 children)

                        It's called simply Magnesium + B6, it contains 250 miligrams Mg and 1.6 miligrams B6. The brand or the producer doesn't really matter.

                        PS. I'm not from the US

                        [–]ATrashMan 0 points1 point  (1 child)

                        what time of day do you take it and on empty stomach or with food?

                        [–]wzrdx1911 0 points1 point  (0 children)

                        There are no requirements, I usually take it as soon as I wake up and eat immidieatly afterwards. You can ask your pharmacist when you buy it

                        [–]showerdudes99 0 points1 point  (0 children)

                        The intermittent fasting is bullshit for those of us who are working out a lot and wanting to gain weight. I know you can plan to eat a shitloads during a short window , but there's really no time at work and I can't eat after 6PM either because I go to bed at 9pm, eating any later than 6PM is awful for sleep, plus it gives me wet dreams which I am trying really hard to avoid.

                        [–]Veganerix 0 points1 point  (0 children)

                        Morning Routines are a great way to establish habits and wake up as an true Alpha™. Here is how I do it: My alarm app (Sleep as android) won't shut up, until I scanned an QR-Code, wich is in my bathroom. Another app, I have saved my morning routine in Tinygain, tells my dizzy brain to get in the fucking shower. I'm awake and human now and won't go back to bed. Now just add steps you want to do every morning.

                        My routine is: Shower, Face Routine, Hair Routine, Stretch, Tidy up for 5 minutes, Dress, Eating breakfast and preparing lunch, Training spanish, Training salsa, Writing journal, Meditation AND Leaving the house.

                        [–]TheWooginator 0 points1 point  (0 children)

                        This is why I stay subscribed to TRP. Thank you for putting this together.

                        [–]SamuraiPizzaCatz 0 points1 point  (6 children)

                        Making your bed right away traps your sweat in the sheets and increases bacteria. You'd have to wash your sheets every day to keep them clean.

                        Reading a book on how to live is retard mentality that you actually need someone else's words to guide your fucking life. That's just my opinion - take it as you will. Philosophy is about as pretentious as Andy Warhol.

                        Cold showers have no proof of doing anything except raising your stress hormone which stops production of testosterone.

                        IF has no proven health benefits at all. People should still do it to stop from over-consumption.

                        [–]thecarryone -1 points0 points  (0 children)

                        Do you take a cold shower even in the Winter?

                        [–]ArthurCaine -1 points0 points  (1 child)

                        How to get rid of morning-boners?

                        [–]WolfofAnarchy -1 points0 points  (0 children)

                        Don't. Enjoy the horniness and the Testosterone. Start your day, harness the sexual energy.

                        [–]NeutralReiddHotel -1 points0 points  (2 children)

                        Saved. Unfortunately my shower is not working, I already woke up with my phone, and I ate breakfast. I'm going to give this routine of yours a shot, meditation and fasting and all. I'll try it for a couple of weeks and report back with results

                        [–]NeutralReiddHotel 0 points1 point  (0 children)

                        Tried it this morning. Woke up before my alarm. Read a daily bible, meditated, and took a cold shower. (didn't make the bed as GF was still asleep)

                        HOLY HELL I took care of a bunch of shit I really needed to take care of. I'm going to go 21 days doing this. Day 1 successful!

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