In the podcast, I forgot to mention to drink a lot of water when waking up. But like mentioned stretch when you wake up. It is better to eat food that has a lot of protein. It is not a problem if you take short daily naps but they must not be longer than 20min because you fall into deep sleep if you sleep longer and you will need more time to get that concentration back.

Start your day whit a smile (i know a lot of times is hard but force your self)