Hi, my name is Lewis Howes and welcome to the Daily Motivation Show.

So what's the routine, the ultimate morning and evening routine to set your brain and your mind up for optimal performance and not getting brain fog.

Okay.

I will describe that by listing out the protocol first and then I'll give some of the scientific

mechanism second.

Because in the past what I've tended to do is give the mechanism and then give the protocols.

I know some people, it's like enough for these academic guys, just give me the, just tell me what to do. But if people want the mechanism and then give the protocols. I know some people, it's like, you know, enough for these academic guys.

Just give me the, give me, tell me what to do.

But if people want the mechanism, I'd be happy to flesh that out.

Yes.

I should say that what I will mention is not everything I do.

So for instance, I get up and like most humans, I use the restroom and I have a glass of water.

I do those things.

So if I'm not listing every right foot, left foot step through the morning.

But the things that are geared towards getting the mind into a proper place, for me, I'll describe it as my routine.

I generally get up somewhere between 5.30 and 7 in the morning,

depending on when I went to sleep. I'm not super regular about when I go to sleep, but generally

that's between 10.30 and midnight. I try and avoid that midnight hour, but happens. So I get up.

Obviously, I use the restroom. I drink some water. I do think that hydrating is very important. Yes. So I get up. Obviously, I use the restroom. I drink some water. I do think that

hydrating is very important. Yes. So I will, I'll drink some, some water. And then the

fundamental layer of health is to set your circadian rhythm. The simplest way to do that is to go

outside for 10 minutes and get some bright light in your eyes. I'll just list off some of the things that

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