The Stack

I will preface this stack by saying this is not the optimal protocol for setting your day up to be as productive as possible - as this might include a lot of other things like breath work, journalling, meditation etc - but rather to biologically give you the most health and energy benefits.

We’re all busy people so this is the bare minimum that you can do to still get pretty amazing boosts, based on a combination of experts out there.

1. Hydrate, hydrate, hydrate. Replenish all you lost during sleep to give you an energy and cognitive boost - a glass of 0.4 - 0.8L is recommended by Dr Andy Galpin.

2. Sunlight is a must, every single day. Morning sunlight regulates your circadian rhythm to give you better sleep and impacts mood. So get out there and soak up those photons.

3. The next two are intermittent (depending on you). Cold exposure is only needed up to 11 minutes per week (or 30 seconds a shower) and fasting, especially for women, is cycle-dependent. Therefore these two don’t need to be done every day (unless you feel you benefit from that) and just as needed (see links for further reference).