Daily Fasting + Daily Smoothie
My Power Duo of Health & Productivity

The 5 AM Miracle Podcast, hosted by Jeff Sanders

Episode #570: Daily Fasting + Daily Smoothie: My Power Duo of Health & Productivity

Jeff Sanders
14 years ago, I ran a series of experiments with my diet to figure out how to guarantee that I got the best and healthiest nutrients in my body every single day.

Four years ago, I ran a series of experiments to not eat for extended periods of time to guarantee that I gave my body the break that it needed every single day.

Well, today, my healthiest habits are a combination of my previous best habits.

This is the 5am Miracle, episode number 570, daily fasting plus a daily smoothie, my power duo of health and productivity.

Good morning and welcome to the 5 a.m.

Miracle.

I am Jeff Sanders and this is the podcast, dedicated to dominating your day before breakfast.

My goal is to help you bounce out of bed with enthusiasm, create powerful lifelong habits, and tackle your grandest goals. with extraordinary energy.

I am a keynote speaker and corporate trainer, specializing in delivering high energy, interactive, and action-oriented presentations and workshops focused on productivity, wellness, and personal and professional growth.

If you want to learn more, head over to jeffsanders.com slash speaking.

Now, in the episode this week, I'll break down how I run experiments to determine my ideal healthy habits, what my daily routine looks like today, and how you can craft your ideal healthy lifestyle to optimize the results from your own experiments.

Let's dig in.

Health versus productivity, my never-ending battle of priorities.

You know, I can never seem to have both.

Health and productivity are two major forces, we'll call them, in my life that seem to butt heads, more than they work together in tandem.

I have had this epic ongoing back and forth between one or the other.

I either have a massive priority towards health or it's towards getting my goals accomplished.

I'm either really rocking it with my nutrition or I'm rocking it with my to-do list.

And somehow the two of them don't really strike a balance that works long term in the way that I would prefer.

Now, the goal here is not actually balance on. any specific day, but balance over time.

You know, health is the foundation, but breaks are actually necessary in this process.

And so from that perspective, I'm never really striving for perfect health and perfect productivity every single day.

It's just too difficult to ever achieve either one by themselves, let alone both So not being balanced is actually great for progress in a short time period. but it's not ideal indefinitely.

We can't just focus on one area forever.

Other areas will suffer.

We have to find a way to kind of go back and forth between these different elements of life, and then over time we achieve all the things we strive for.

Achieving health and productivity is possible.

Now, the exact formula for you will vary from other people, and it will vary from day to day in your own calendar.

So my intention for myself and my intention for you is to remain extremely flexible while staying committed to our goals.

This is the challenge.

Now, if we go back, let's say 10, 12 years ago, back when I first became an entrepreneur and I was working from home by myself for the first time, I had this massive inclination, this extraordinary drive and hunger to take care of myself.

I really wanted to run and train for marathons and change my diet and spend more time outdoors and just really dig in in a deep way to the healthiest habits I possibly could.

Now, the irony there is that as a new entrepreneur who's trying to build a business from scratch, you would argue the best use of my time would be to build my business.

So my challenge was to do both.

I really wanted to do both.

And what I found was it just never worked that way.

Even if you give me all the time in the world, I'm always going to emotionally feel like one of these elements wins out over the other.

One of them will get my primary focus and the other will be secondary, just by default.

And so my intention going forward is to first acknowledge the reality that that is true, that these two elements will never be perfectly balanced.

It's just not a thing.

I've tried for 40 years to make this work and really hard in the last 10.

And it just doesn't really happen that way.

We don't ever really achieve all the things we want to.

We just strive for a closer ideal than we had before.

And the more we continue to fight for that and stay in the game, the more we're likely to achieve things that are notable and remarkable and productive and healthy and beautiful.

So my goal this week is not to convince you to do any certain healthy habit or to adopt any certain lifestyle.

The real intention here, the underlying foundation, this conversation, is to really adopt this mentality of a power duo, of health and productivity, working in tandem with each other a little bit with an imbalance perspective over time.

So once again, any given day, could be one, could be the other, could be neither, but it will rarely ever be both in the way that you would like it. to be.

So let's begin this conversation on this power duo of health and productivity by first discussing how I run experiments to determine my own ideal healthy habits.

I break down my life in terms of health and a few key categories and I'm going to run through each one of those supplements, diet, and exercise and discuss both kind of my perspective on what I do today, as well as various tests and experiments that I run to optimize those.

And as a bigger picture perspective, I would hope you have the same kind of intentionality and a proactive approach to your health, enough so to be able to say that you have a plan for each one of these areas, for any supplements you might take, for the diet that you eat, for the workouts that you do, that there is an intentionality behind it and a game plan and a checklist and a project and something that says, I'm taking this seriously and I'm doing it on purpose.

So my first category of health will discuss today are my supplements.

And the way that my life tends to work, it's one of the very first things that I do every single morning.

I will wake up and drink some water, and with that water, I have my first dose of supplements.

And there are others I have throughout the day.

But I have my daily six.

And my daily six include vitamin B12, vitamin D, a vegan collagen builder, omega-3s, creatine, and a protein mix. all of these combined together give me the foundation for the things that over time I have really intentionally and specifically sought out each of these exact supplements and the right manufacturer, the right components that work with my body.

This has taken decades to really nail down and have these core six supplements.

And I say that because, and this is the bigger picture question behind the question conversation, is that I have, and I would argue most people possibly, including you have, food intolerances.

Now, what is a food intolerance?

Well, you know food allergies.

Allergies are pretty common.

It's an immune response in the body.

So if you have allergies to mold or dust or pollen like I tend to do, seasonal allergies, your immune system is responding to these allergies, these outside external forces, and your body tries to fight them like it would, bacteria, or a virus or a disease. trying to get rid of it so you don't get sick.

Well, our food intolerance is in a whole other category in your digestive system where your body doesn't like the foods you're eating, which then tends to cause a digestive response that you don't like.

Imagine a peptobismal commercial.

All of those symptoms, yet that's what we're talking about.

You know, I was diagnosed years ago with IBS, which is irritable bowel syndrome, and I learned very quickly that that diagnosis was complete nonsense. that the doctors who tend to diagnose these things do so because they're lazy.

And it's a very hardcore statement.

I don't make those kinds of statements on this podcast.

But let me tell you, that's what was going on.

People who I saw, experts who I saw in this arena to try to figure out my food issues didn't put in any effort at all.

They ran some basic tests and they threw their hands in the air and said, I don't know, Jeff, you figure it out.

Like, that was what IBS was.

And I determined very quickly that they did not know what they were talking about and that my best path was to run my own experiments to figure it out of my own.

And so the real answer for me is that some foods work and some foods do not.

And to test each of these things one by one individually over time is the only possible way I could figure out what my body can handle well and what it can't.

And this is the kicker.

My body changes.

Yours will as well.

And so certain foods I used to be able to handle well, I can't today.

And so the list of foods I eat and don't eat evolves and changes.

And it mixes and matches based upon whatever is true about me now.

Now, if you have been, let me pause here a second, if you have been diagnosed with IBS and you believe that is real for you, I'm not going to stop you from identifying with that diagnosis. but I would challenge you to really lean into the possibility that it doesn't mean That's a throwaway statement for the fact that you need to change your diet.

And when you do, you will get different results.

Now, I'm not a doctor.

This is not medical advice.

This is just my personal experience.

But I have been down the gauntlet of this nonsense for so long that this is something I'm extremely passionate about.

They can talk about for quite a while with a lot of eggs.

So instead of taking you down that path, what I'll just say, to very summarize way is the best answer for digestive issues is going to be digestion, which is food, which is different foods.

So you've got to figure out what your body likes and what it doesn't.

My wife has a cousin who has a gluten allergy, and for years she didn't know it.

And she ate a lot of food that was filled with gluten and made her very sick.

And she didn't know that was the problem until she did.

And then when she did, it changed her entire life.

She cut out the foods that had gluten.

And all of a sudden, boom. she feels amazingly better.

Now, her story is more complicated than that, but that was a big part of it.

And so when you really look at health and vitality, what you consume has a radical impact on how you feel.

And if you eat foods your body hates, you get very bad results.

If eat foods your body loves, you feel so much better.

And so if you want to have your core supplements, your core dietary choices, if you want to figure out what's going to work for you every day and why you take these things.

You know, why did I list these daily six?

I listed them because those are the things that I determined my body does well with and makes me a better version of me.

But that list changes over time and I change over time.

And my opinion on these things changes over time.

And so this is all about experiments and experiences and self-awareness.

But you got to get in the game, test this stuff and figure it out.

It's a lot of work.

It is, oh, gosh, it's a lot of work. but is absolutely necessary because without it, my guess is you're going to feel bad, you're not going to know why, and you're going to end up with some sort of nonsensical diagnosis or medication that's going to lead to its own side effects and its own And the more pure, healthy path long term is to figure out what's going on because that knowledge, that data, that's going to give you a path forward.

That's actionable and it's so much better for you.

Once again, I'm not a doctor. don't take my advice seriously.

So moving on to our next category to really play off of what I just discussed.

I'm going to get a little more specific on one of the experiments that I ran to give you some real tangible examples here.

This example here, I'm going to.

I think fits for most people because it involves protein powder.

Protein powder is extremely popular.

And one thing that I was looking for was a way to enhance my workouts and I decided that a protein powder would be beneficial.

When I chose to invest into a great protein powder and have that be an awesome part of my daily routine, I found a problem very quickly, which was that old IBS issue, was essentially present, meaning I was testing different. commercial products, right?

Lots of different ones off the shelf at the grocery store, off of Amazon.

I was just a variety of places to see which of these protein powders works for my body, which ones do not provide side effects that are ultimately painful to have.

And what I found very quickly was that almost all of them were ones I could not handle, that my body had a very negative reaction.

And I was trying to figure out, well, what's the story here?

Why is that the case?

Like, shouldn't I be able to have a protein powder?

That doesn't sound that ridiculous.

Well, it turns out that a lot of these products that are sold have dozens of ingredients.

Well, based upon what I just said about individually testing ingredients to see what works with your body, what doesn't, you can't test things if there are dozens of ingredients in a single combined product.

These kinds of all in one solutions are impossible to then separate out what might cause you a problem and what does not.

So what do you do?

Well, the ultimate answer for me was to find a company, this one's called True Nutrition, which is a fantastic company based out of California that actually sells customized protein powders, and you can mix and match and build your own, and even to the tune of buying individual solo ingredients and then actually customize your own solution, which I love.

And that's what I use today now.

But all that testing showed me that almost every protein powder on the market was going to cause a problem with my gut.

And the only one that I thought was best was a soy protein, which is now what I take.

And I have very minimal with any side effects whatsoever.

And it works out beautifully.

But it took a long time to get here, months, literally months of testing and trial and error and spending hundreds and hundreds of dollars on all these powders that didn't work.

I hate to say that's the path that I took because I don't want you to think that's necessary for you.

But it might be.

That's my point.

It might be.

If you want to figure out how your body operates best, I would argue start with the individual ingredients first.

There's other companies that will sell individual protein sources, but pick one that you think works well for you and figure out, does your body have a response that is not pleasant?

If so, then that becomes an ingredient you do not include in your final result.

All that to say that I wound up with a protein powder that works for me, that they can be added to my daily supplement and daily nutritional protocol.

So now I have foods that work well for me.

So now I feel a lot better.

So your goal, your experimental goal here, is to figure out your daily core nutritional profile.

Whether that includes supplements or foods or combination of the two of those things together.

You test one element at a time with this willingness. to go through the process, a willingness to say, I'm committed to figuring this out.

Because if I don't, if you don't want to put in the time, the money, the energy to do this, I think the ultimate end result of that is going to be you eating foods, your body does not like, you then experience side effects, and you then take medication or just feel bad or both.

And that's not a great life to live if you want to thrive and be healthy.

And the simple answer to all of this is to be simple, is to eat fewer foods that are safer in that way, right?

Safer for your gut and for your body.

So you can eat foods that allow you to thrive.

It's not as much fun, right?

If you're like, oh, I can't have pizza anymore, like whatever.

Like you figure out what you want to cut or what you want to double down on.

You build your diet for you.

You figure out your supplements for you.

But you need to go through this process.

I don't want to sound like I'm giving medical advice here.

I feel like I am today.

But I've been down this road for so long trying to figure out how my body can function well that the only thing that has worked for me is a willingness to do the trial and error components.

And I'm still in that game.

I will be for a long time as my body changes and my goals change.

But I have figured out now a formula that works almost entirely well every single day. which means I feel healthier every day.

And the past I didn't.

And that before and after, I can't show you a photo of me.

Like, here was me when I felt bad.

Here's me.

I felt good.

You know, here's me frowning and me with a smile I face.

Like, I'm not going to do that.

It was intermercials, black and white Jeff saying, oh, man, and happy Jeff in color.

Like, that's, that's it, right?

That's the emotional transition and transformation.

But at the end of the day, that all came from the work that I put in. to figure it out piece by piece, ingredient by ingredient, calorie.

I'm exhausted just explaining that so much, so many years of ridiculous things.

So, all right, so that in a nutshell, was my supplemental protocol, as crazy as that sounds.

Let's shift now into diet specifically.

I've been a vegan for 15 years.

Organic is what I tend to buy.

I emphasize produce, a lot of fruits, a lot of vegetables.

I really view food itself as fuel.

It is fuel for my exercise and my training for the workouts that I want to do.

This mental shift that I made years ago from food being a treat or food being a thing I enjoy to food itself being the fuel that I need to function to do my life, it's a very different mentality.

It's eat to live or live to eat.

Which one do you want to choose?

And ultimately, I'm eating to live.

Eating is a resource.

It's a thing.

It's a tool to go do the work of life.

And so when you shift that perspective just saying, I'm not going to wake up and just think about food, I'm thinking about my goals and things I want to achieve.

And the food just helps me to make that possible.

That pivot can be life-changing if you've had challenges with food.

If it feels like an addiction or it feels like you can't lose the weight that you're you can't lose the weight. you want to or whatever these challenges might be.

It really comes down to how do you view it?

When you think about food, what do you think about?

How do you feel about it?

These kinds of questions will lead you to making different and better decisions.

And yes, of course, food experiments.

That's all part of it.

But really, for me, when it comes down to food, it's not about testing as much as it is about how does it make me feel physically, mentally, emotionally.

Because that plays into the kinds of choices I'm going to make.

Feeling good while you eat it and feeling good later are two different And the goal here is to feel good afterwards.

That's the delayed gratification.

That is the mature decision.

It's the hardest one.

It's one all of us struggle with, myself included.

But that's where we get the fuel that leads to the results.

The food is a thing we eat, not a thing we live for.

That shift can change everything for you.

All right.

Third category here is exercise.

Now, for me, typically, I'm striving for a nice, kind of well-balanced approach right now.

When I train for marathons or push for other goals, I shift quite a bit in my priorities.

Right now, though, for me, there is a pretty evenly balanced mix of weightlifting and cardio time and stretching flexibility.

That will change.

That's just where I am today.

Every season of my life is wildly different when it comes to exercise, but the intention is always to be It's to choose exactly what I want from each season of life and to optimize that.

So for my power duo of being healthy and productive, I have to ask the question, what's the bigger picture goal that I'm shooting for in this season?

And what's the best lifestyle that adds up to that?

And if that best lifestyle is a lot more cardio, that's what I do, or it's a lot more weightlifting, I'll do that instead, whatever it is.

I adjust and I allow myself to pivot my schedule to lean everything in one kind of clear direction towards my bigger picture goals.

So in a nutshell, that is my health protocol for supplements, diet, exercise.

Let's now pivot into what my daily routine actually looks like today and then how that plays into what I mentioned before of daily fasting and smoothies and those kinds of things.

So in the morning, I will do what is essentially intermittent fasting.

Not in the premier sense of what that is.

There's an ideal way to do fasting, and then there's the sloppy way that I do.

So there's an amazing book that recommend on fasting called Fast Feast Repeat by Jen Stevens.

That's G-I-N-S-S-T-E-P-H-E-N-S.

So Jen Stevens' book, Fast Feast, Repeat.

It is the best book on fasting I have read, and I have read probably five books now on the topic. and the majority of them are very medically focused.

There's a lot of emphasis on diabetes, a lot of conversation around blood sugar, which is important and needs to be had.

But Jen's book is the most practical, most hopeful, most direct.

Her book is just amazing.

So read that book and then consider fasting once you have the knowledge and the foundation for the basic principles because there is such an easy tendency to mess up fasting, to do it poorly. and then hate it or think that it's bad.

But in reality, it can be done really well and very sustainably.

And so my approach tends to be an intermittent fasting on a daily basis where I don't eat any food whatsoever, no calories until lunch.

And so the irony there of this podcast is to dominate your day before breakfast and my first meal today is at noon.

So I get a lot of time to dominate my day.

But that's only by choice in the last few years.

The goal here, though, is to make sure that I am leveraging some of the best healthy habits that I can.

So my morning hours, I'll have a lot of water, a couple of supplements that have no calories in them, some black coffee, and some more water.

That's really all that I have before I have lunch around noon.

What that does is it allows me to do both things at once.

And by both things, I mean health and productivity.

I get the health benefits of fasting and drinking a lot of water, And I get the productivity benefits of not spending time preparing and eating food and cleaning it up or feeling tired afterwards.

And instead I'm able to leverage my miracle hours every day.

And my miracle hours are 7 a.m. to noon.

Those are my best working hours.

My brain is the most effective.

I get the most amazing work done in those hours.

And you want to leverage your best hours of the day.

And I would argue you're not going to leverage those hours well if you're tired or if you're spending a lot. lot of time in those hours trying to feed yourself.

The better option is to just get in and be present and do the thing.

And I have found that by doing some intermittent fasting in the morning hours, my brain is alert.

I am ready to rock and roll full on.

And it's just an incredible powerhouse of effectiveness.

I will give one caveat to this, though.

And the caveat is that fasting as a process will tap your adrenal glands for energy.

It's one of the things your body does when it says, wait, you didn't eat today or haven't eaten in a while.

And so the body is looking for sources of energy and it will tap your adrenal glands.

It's going to give you that sense of like, okay, we're up and we're moving now.

Well, if you drink black coffee like I tend to do or any kind of caffeine beverage like that and you're fasting, you're kind of double tapping your adrenals.

You're heading your body pretty hard when it comes to intense angeles. anxiety-producing energy.

You've got to be careful on the caffeine.

Let me just say this.

Drink a lot of pure water.

You will feel so much better.

Your hunger will dissipate.

You will not have panic feelings or stress or anxiety if you slowly adjust to fasting and emphasize water.

It's huge.

It's necessary.

It's critical.

Once again, I'm not a doctor.

This is not medical advice.

This is just years of experience doing this testing.

Water is your friend.

After my morning hours are over and I've been fasting, I've been having my water, getting a lot of work done, I then tend to shift into my midday lunch period and my midday smoothie.

And my smoothies are my first kind of big nutritional piece of the day.

And so those tend to consist of a lot of water, once again, a bunch of bananas, usually frozen berries.

And then I toss in my other supplements, my creatine, protein powder, omega-3s, all these things kind of get in there.

And then I have this amazing nutritional powerhouse that will then push me through the afternoon hours.

And my afternoon hours are significantly better when I don't overeat for lunch.

And a smoothie, by definition, is just full of fruits and sugars and energy.

I feel usually pretty fantastic in the afternoons, if that's the case.

If I don't have that, if I have a different lunch, it's fine, but the smoothie tends to be best.

So this is really a question of knowing your body.

What foods produce the result you want and which foods do not?

How much food should you eat?

And does that result in the result that you want?

Being aware of that and then shifting your diet to match that will allow you to get the result you want.

So I'm not telling you these things so you can model after me.

This is an example of what I'm doing now so you can figure out what would an ideal day look like for you, what kinds of foods, when to eat them, in what quantities?

And based on those choices, what is the end result?

Do you feel better?

Do you feel worse?

Are you getting more done or are you getting less done?

And then all that shifts around until you find an ideal.

You can sustainably repeat over time.

So then after my afternoon session of getting my work done, I then kind of end my workday by going to the gym and doing my daily workout there with my cardio, my weightlifting, my sauna and cold shower, all my fun stuff there at the gym.

So that's kind of a daily routine nutshell for me.

On the days I work from home, I tend to have a lot of control over what I consume and when I consume it.

And those tend to be my norms.

And they work really well.

And this took a long time to figure out and these things change every season.

I'm always trying new things.

But I love this idea that I take it seriously.

And that when I do, I feel better.

I get more done.

My day has more value.

And I'm so much more tapped in now today at age 40 than I've ever been in my entire life.

I know me better now than I've ever known me.

And all that means is that for the next 40 years, I'll be that much better all.

And that's the challenge for you.

Get yourself to that point where you really know yourself and you know what's best for you because that's when you're really on fire.

And all of that brings us to the final section, which is how you can craft your own ideal healthy lifestyle to optimize the results from your own experiments.

The first strategy in this component is to trust yourself.

I'm going to go back to what I said before when I called Doctors Lazy.

I apologize for that, but I do feel that's true in some ways.

But the first strategy here is to trust yourself.

You are the only person who cares the most about you.

So seek advice from those you trust, but make your own decisions.

Don't trust me, do your own homework, see what works best for you.

If you have an awesome doctor that you trust, then trust them and leverage them, but make your own decisions.

That's how this always goes.

But we have to be our own doctors, our own best advocates, our own healthy CEOs of our lives because nobody else cares more about you than you.

That's just the bottom line reality.

And once you embrace that and identify with that and own that fully, well, then all of a sudden you have the power to make better choices and you have the opportunity to go make these changes that add up to the you you want to become.

Second strategy is to run experiments constantly.

This can be exhausting, so I would argue take it in stages, run some experiments, get some results, take a pause.

Run a few more later, take a pause, right?

But the goal here is to get up to a point where you have found your foundational elements, your core supplements, your core diet, your best exercise routine, your ideal sleep habits.

All of these things add up to you finding that ideal day.

And then once you have a real core foundation, you can then add on to that by testing one new element at a time and really try to find significant benefits with whatever you're adding on that has the fewest number of side effects, if any at all.

Right.

So if you decide, okay, I've got my core diet, but I want to try a new food, that's great.

Just make sure that new food is going to be great for you without causing problems, right?

this new workout, great for you without problems.

New pill.

Great for you, few problems.

That's the goal.

And I emphasize that because it is just so common to say, well, I've tried this new pill and it gives me what I want.

And also give me diarrhea.

That was not what I wanted.

We don't want to go there, right?

We want to have great choices with great results across the board.

And I really think the only way to get there for most people, most of the time, is through simplicity. less is more, fewer is better.

So yes, run experiments, yes, add new things, but I will, with a word of caution, that more adds complication, more chaos will come from just simply adding to the mix.

So when in doubt, do less and find value in that.

Final strategy, don't settle.

And I say that meaning humans are always changing. we're always new and different all the time.

What works now may not work in the future.

My body is definitely different today than it was just a few years ago.

So you want to find your powerful daily plan, but be willing to change when change is necessary.

We're not settling in the sense that we find a pattern and stick with it forever.

We can't.

It is not going to be possible to find a solution and just say this is it for the next 40, 50 years.

It doesn't work that way.

Life is not, unfortunately, life is not that easy.

So our goal of not settling is really to say, I am looking for a great solution.

I will accept awesomeness without perfection being the goal.

And then when the next season of life shows up, because it always will, then we'll make some pivots, make some small changes, make an adjustment.

One thing that will help with this, actually, a nice practical, actionable thing here is to create a list.

I've done this in Google Docs now where I have a document.

Now with my new tabs feature, by the way, go back to that episode of the podcast about Google Docs, it'll change your life.

But there is a new document that I have with these various tabs that I basically have as my life fitness documents.

I have a list of supplements.

Actually, let me pull this up right here while I'm talking to you.

I know you can't see my computer screen, but I can.

And so I'll pull this document up.

I call this my health and fitness plan 2025.

That's the year of this recording.

And the very first component here is my fitness goals on the first tab.

My second one is a list of supplements I'm taking currently and ones I want to try in the future.

My next tab is on weightlifting and various workouts that I do.

I have one for cardio activity and work on the trails.

My next tab down is for foods that I've decided I can't eat.

Foods that I will never eat.

Foods that I will only have in tiny portions.

Foods that I will only eat in smaller portions, like a small bowl, for example.

So it's a whole list of here are things that Jeff Sanders is not going to touch because I've had too many problems.

My next tab down is for mental health, so all the things I do to feel better emotionally, physically, spiritually.

And then my final one is a list that I create.

I call emotional maturity, which is an episode of this podcast I discussed before about becoming your best self through more mature means and really tapping into who you are emotionally with your hormones, with your lifestyle changes.

There's a lot to be said about that too.

So long story short here is you can create an actionable direct document, a very simple checklist and categorize it, organize it, and then just write down, what are your goals in this area?

What goals do you have for your supplements?

What is your current plan for your cardio fitness?

What are you doing for your mental health?

Ask and answer these questions because you should take your health seriously.

That's how you're going to find improvements.

That's where growth is going to come from is first start with. where am I now?

And then the next question, where do I want to be?

And the more direct you are with that process, the more likely you are to then manage it, work on it, improve it, and see results over time.

That's what this process is and that will make it easier for you because you'll have a place to say, I took it out of my head, I put it onto paper, I organized it, I made an actionable plan for it, I scheduled time on my calendar to work on it.

Boom, there are the results.

And for the action step this week.

Build your ideal healthy rhythm.

What key elements make up your healthiest days?

Is it a walk along the beach at sunrise?

A big breakfast before you dig into your first project.

Intense weightlifting to wrap up your workday.

Whatever makes your day is the healthiest, commit to sticking to the those five to six days every week.

Consistency is key, and knowing what you value will help keep you dialed in day after day.

Of course, subscribe to this podcast in your favorite podcast app or become a VIP member of the 5am Miracle community by getting the premium ad-free version with exclusive bonus episodes at 5am Miracle Premium.com.

That's all I've got for you here on the 5am Miracle podcast this week.

Until next time, you have the power to change your life. and all that fun begins bright and early.

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