Max Lugavere

You know, get adequate movement.

And over the course of the day, I even recently fairly recently bought a treadmill like to go underneath my desk, my standing desk, just so that even if I've got like a deadline and I'm hard at work on a writing project, I can get those steps in.

Uh, and, uh, and I do on my walking treadmill.

It's great.

It was like 200 to $300 on, on Amazon.

So that's really important.

I guess another thing that I try to do, which I didn't mention earlier is I try to get adequate sunlight in through my eyes.

Um,

relatively soon after i wake up i actually moved to a home that had better natural light in the main living areas because my prior house didn't have a lot of natural light and i wanted to reduce the friction so that every morning when i wake up i'm able to get natural light into my eyes i even wear a sleep mask now

as a means of reducing the friction to getting in natural light into my eyes first thing in the morning.

So rather than having to get up out of bed to raise my shades, I know, you know, we've maybe talked about it on the past, like years ago on the podcast and wellness influencers are always talking about the value of blackout shades and the like, but I actually think it's kind of cool to not have any shades and to just wear a sleep mask

And then to be able to, from bed, remove your sleep mask first thing upon waking and then allow the light from the bedroom to enter your eyes.

It's a great way to make sure that first thing in the morning before anything else, you're anchoring your brain's circadian clock

And light is the, you know, primary time setter that does that.

So I'm trying to get natural bright light into my eyes doesn't have to be, you know, I'm not looking straight into the sun doesn't even have to be a sunny day can be an overcast day.

But the bright ambient light of day is going to be way brighter than any artificial light, it's going to be full spectrum.

And that's really important for making sure that you stay mentally sharp.

It's crucial to pump the brakes on melatonin production.

A lot of people that wake up prematurely, like with an alarm clock, for example, their melatonin levels are still elevated.

and melatonin is you know i mean that's at odds having elevated melatonin levels is at odds with insulin sensitivity it's also at odds with being at your most cognitively sharp because i mean melatonin is typically secreted in the later hours um