Summary
Highlights
Exercise is best done mid-morning, away from sleep, as intense workouts too early can cause compounding cortisol spikes. Delaying high-intensity workouts allows the body to adjust and improve overall parasympathetic tone, contrasting with past habits of immediate strenuous activity upon waking.
Louisa writes down her top five tasks for the day. This provides the brain with a clear focus, preventing distraction and utilizing the brain's intelligence and 'dumbness' for directed action. Writing by hand is preferred for its therapeutic effect and to offload mental clutter.
Louisa Nicola, a neurophysiologist, outlines the importance of a morning routine for optimal brain performance, focusing on feeling alert and focused. The host also introduces Creatine Gummies, highlighting their benefits for brain performance, fat loss, and inflammation, and offering a discount code.
A good morning routine begins the night before with adequate sleep. Louisa recommends a wake-up time around 7 AM for those going to bed between 10 PM and 10:30 PM. The core idea of a morning routine is to safeguard your brain from daily stressors.
The first step is to get 15-20 minutes of morning sunlight, even a quick 5 minutes can be beneficial. Next is practicing breathwork for about 10 minutes. This helps calm the nervous system and ensures the brain receives adequate oxygen, counteracting stress-induced breath-holding.
Louisa includes a 2-3 minute ice bath or cold shower in her routine. This triggers a rapid release of norepinephrine, a neurochemical and hormone that significantly improves vigilance and focus, especially beneficial before starting the workday. She recommends letting the body warm up naturally afterward.
Checking emails or social media first thing in the morning significantly drains cognitive capacity. Louisa uses a water bottle metaphor: each notification or decision 'sips' away at your brain's energy. Conserving this energy is crucial to prevent fatigue by mid-afternoon.
EPA DHA is the only supplement Louisa recommends in the morning (4 grams daily, split between morning and night). She doesn't adhere to specific timing for caffeine intake, suggesting individuals consume it when it best suits them. For breakfast, she stresses eating when hungry to avoid poor food choices later in the day.
Eating a larger breakfast aligns with higher cognitive function, leading to better food decisions. Louisa emphasizes routine for brain survivability, choosing to meal prep and have a consistent protein smoothie (banana, almond milk, protein, collagen) to avoid stress related to food choices. The brain thrives on predictability to feel safe and perform optimally.
Louisa avoids scheduling calls before midday (or 11 AM) to allow for a proper morning routine and focused deep work. She uses a 'time chunking' method, dedicating 90-minute blocks to specific tasks, followed by short breaks. This maximizes productivity and minimizes task-switching costs, which can greatly impair performance.
The discussion touches on MCT oil and exogenous ketones for brain health. While not specific to morning routines, they are explored for their potential to increase brain energetics and network stability, primarily in fasted or ketogenic states. Ketones show promise in protecting against brain insults, particularly noted in NFL athletes and military personnel.
Louisa stresses that all routines and supplement decisions should be deliberate and individualized based on personal goals. Having any routine, even if not perfectly optimized, is significantly better than having no routine at all, which can lead to aimless engagement with distractions.