9 Morning Habits To Burn Fat And Boost Your Energy Throughout the Day | Ronan Oliveira

Here's a common question that I get often. How do I start my day? I want to show you nine morning rituals that I go through every day to jumpstart my body and the connection between the body and the brain. Because when you ask that question, what you want is to have these states that your body has more energy throughout the day. You want to have a state that your body is burning fat from the morning. Because we know is a better is a more effective way of distributing energy to your brain and to your body throughout the day. And you can do this from the morning from a couple of steps. So that's how I design my morning routine. The first step is about the environment. I wake up and I take off my blindfold, my face mask, I have this cute hulk face mask. And you may be wondering why is that I wear that while I sleep. If you see in my room, I don't have this blackout curtain. So. And it's very important that the environment that you sleep in is very dark. It's pitch black dark. Because that increases your melatonin production during the evening, and that takes you to deeper levels of sleep and that increases your energy throughout the day. So here is a hack that I use to increase the darkness, let's say, of the day. So I take off the blindfolds because I slept the whole night with that. It gives me energy already. And then I go to the second step. The second step is something that I don't do. You know, Jin Quick says that high performance people, they have a list of things that they do, but most importantly, they have a list of things that they don't do. That's very, very important. And what I don't do that most people do is that they check their phones and check their notifications. So what I don't do is that I don't check my notifications. In fact, my phone is in airplane mode since the previous night. Since when I go to be. And why is that? It's because if you check your phone first thing in the morning and you have the calendar notification and have a meeting that you are late for in Instagram and WhatsApp and all these kind of things, your mind is already a little bit in the fight or flight mode. Your central nervous system becomes a bit more sympathetic, and that may even trigger your liver to release a little bit of glucose in your bloodstream because it's kind of getting ready for action. If that is so, it decreases your ability, ability of burning fat in the morning. It's also a more reactive state you're already starting the day, and your brain is running while your body is still catching up. So there is no harmony between the brain and the body. So better leave the notifications off, you know, airplane mode until it's the right time for you to act on them. For me, it's not the beginning of the morning. So the second step is something that I don't do. The third step, and now I came from the darkness and now want sunlight. I want sunlight because this starts my biological clock, and it regulates my circadian rhythm. And so what I do is that I open the window of the bathroom while I'm brushing my teeth, because the sun is right in front. So I brush my teeth looking outside, getting all the brightness from the sun. That helps me circulate, regulate my circadian rhythm. And circadian rhythm is governing all the autopilot functions that happen inside our bodies. You know, the hormones that we release, cortisol that makes us more awake in the morning, melatonin in the evening. Our digestive system, the body temperature, everything else that is autopilot is regulated by this clock. And this clock is set when you get brightness from the sun. So it's a priority. If I came from the dark, I want to start my day. I want to get as much sunlight as I can in the morning. I do this while I'm brushing my teeth. So this is step number three. Now that I got sunlight, my body is waking up. And then I do a next step. There's a qigong routine. This qigong routine takes me three minutes. And if there is one thing that you take away from this video, I want it to be this routine because it raises my energy. Even the days that I wake up feeling tired, it doesn't matter what happens. My body is like a rock star. After that, there are three steps. The first step takes one minute, and I shake my body. This activates the lymphatic system that is cleaning my body out of toxins. The second thing is that I rotate around my spine. You know, your central nervous system runs across your spine. If your spine is restricted, your central nervous system is under a little bit of a threat. And so it triggers a little bit of the fight or flight response. So loosening up your spine helps your central nervous system be a bit more balanced in the morning. And then the third step, that takes three minutes, that I drum around my body. This vibration wakes up all the organs. It kickstart the process of the body, kickstart my digestion. And especially when I'm drumming my chest, it Gets my body to awake. It doesn't matter how tired you are after this, you are ready to go. And then I go for my fourth step. Then I go to the kitchen, I fill up a glass, a big bottle of water and I add salt in it. And then you wonder why is it salt? This water is not soup, right? The main reason is because there's a difference between drinking water and hydrating your and most of us don't know that you can drink a lot of water and yet be dehydrated when you drink water. Especially if this water is distilled and depleted of minerals. This makes you increase your blood volume. It's part of the hydration process. But not necessarily bring this water to inside of the cells where the magic happens. For this to happen, you need water that is rich in minerals that can conduct electricity. So I add pink Himalayan salt or Celtic salt to my water. And this makes sure this water is carried inside of the cells and now makes me feel hydrated. After that I go to my next step, the sixth step. That is a yoga routine. And specifically I like to do sun salutations. I do a few rounds of sun salutations for a couple of reasons. First, it is working on mobility. It is loosening up. If the body is stiff, it loosens up after that. Second is a mindful practice for me, it's like a moving meditation. And third is also a moving meditation that raises my heart rate. And I don't want to do only light stretches. I want to do something that raises my heart rate. Sometimes say sun salutation, sometimes it's going for a walk. Because this helps my brain release. Brain derived neurotropic factor. It's this chemical that makes it makes your brain multiply the amount of neurons that you have. By doing this, I'm not only ensuring high performance of my brain during the day, I'm also priming longevity. I'm making my brain grow as I age, Making my brain younger as I grow older. When I finish this yoga routine now, my body is warmed up and I change the temperature again. I go to the shower and I have a cold shower, as cold as it can get. It is a part of my morning routine that is my favorite. After I finish it before, there is always that sometimes the mind conversation maybe should I do this? Should I skip it today? And this is amazing because the part of my morning routine that I'm priming my discipline is something that makes my body a little scared. And I find good to have a practice that is a little hard. So the rest of the day just feels easier. And besides, it decreases inflammation, improves my cardiovascular fitness. It has a ton of benefits to the body. A three minute cold shower after I'm done with that, then is when I go and I have coffee. I still don't have breakfast. I'm having intermittent fasting. My first meal of the day is around 1pm usually. And so I have black coffee that is without sugar. And this helps my body burn fat a little bit more. So the cold shower is helping these fat cells to heat the body and the coffee is taking the fat out of the fat cells so it can be used as energy. So it's a combo, a fat burning combo. And that I learned with Ben Greenfield. And as I drink my coffee or as I finish drinking my coffee, I go to the ninth and last step that is still not taking my phone from the airplane mode. Now I go to my office room and while I stand, I work on deep work. You know, there's this one thing, there's one thing that is most important for you to accomplish in the day. This is how I start my day. To make sure that whatever happens later on, the most important thing is already worked on. I do this while standing because this position helps me bring more oxygen to my brain. So it is a bit more performance, a bit more concentration on that. And it's the most important task of the day. And once I get worked on that, this is when I pull my phone, I take it out of airplane mode and then I see notifications, I see emails, I see messages. And then I can be more reactive because right now my body is alive. My body is feeling great. There is energy, there is vitality. It's burning fat. And I'm already working. I already use the synergy between body and brain to focus on the most important thing of the day that I did while my phone was still without notifications. Now here comes a question to you. How do you start your day so that you wake up your body and you synergize body and brain to feel great and perfect? Perform amazing, let me know in the comments. And there's a way for you to be featured in my mindvalley health and fitness videos. If you want your question to be answered, what I want to ask you is to record that question in your webcam or in your phone and send it to me via Instagram on a direct message. I'll get the main questions there, the best questions there, and bring them to the video and make videos only to answer your questions. That can be helpful to you and to many other people, if you take all these steps, it means that you're really motivated to that, and I all know that. And this is how I want to do this. So I'll talk to you in the comment section and I'll see you in the next video. Under a little bit of a threat. A threat Under a little bit of a threat is under a little bit of a threat.