Sun exposure, being active early in the day are all positive steps towards improving your wellbeing. But what other simple changes can we incorporate into our day? On today's podcast, Roger, Kelly and Sean share some of the habits they have incorporated into their day to improve health and productivity. 

Center for Integrated Behavioral Health - https://www.centerforibh.com/

Roger K. McFillin, Psy.D., ABPP - https://twitter.com/DrMcFillin_PsyD?s=20

Background Reading:

Roger's List

- 32 ounces of water with electrolytes first thing in the morning

- Forward ambulation and optic flow - 15-20 minute walk outside in natural light

- Exercise in a fasted state

- 15 minutes of meditation

- Delay coffee/caffeine intake until 90-minutes after waking 

Kelly's List

- 30 minute exercise in the morning / 10 days of 10 reps with kids

- Exercise for post-knee surgery benefit 

- "Edge thoughts" research and journaling

Sean's List

- Coffee routine as morning meditation

- Understanding own energy curve for personal productivity

- Don't wear sunglasses in the morning 

- Cook dinner when need to feel a sense of accomplishment 

- Nasal breathing

- Go for a walk after dinner 

- Strike a power pose before presentations

Additional Resources

3:25 Dr. Andrew Huberman Podcast - https://hubermanlab.com/

35:45 - Gate Control Theory of Pain 

54:45 - Mouth breathing vs. Nasal breathing and testosterone 

58:00 - Mirror neurons

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