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The morning routine that changed my life
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- Опубліковано 19 сер 2024
- The Four Hour Body by @timferriss details a science-based morning routine protocol for focus and fat loss. It’s called the 30:30:30 morning routine, and was further popularized by Gary Brecka. I’ve been doing this for a while so wanted to share the process. Let me know what you think!
See you next week
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Do you still do this morning routine?
This dude makes amazing content with such great editing skills I really hope more people check out your channel, thank you for all the wonderful videos
Just found this guy yesterday... really awesome. Keep up the good work!
thank you so much for watching! Hope to make more valuable videos for you :)
thanks for watching!
In Ethan Kross's book Chatter, he talks about the benefits of ritual for getting us in the right headspace. As rituals are simply a series of deliberate, intentional actions that we've assigned meaning to, this, and all other morning routines, are rituals. As such, it probably doesn't matter too much what the particulars are; what matters most is the intention behind it.
Put less abstractly, having a defined purpose for your morning routine that you're consciously aware of is likely to increase it's effectiveness more than finding the 'perfect' nootropic‐protein‐daylight‐exercise stack.
For example, let's say you've got a stressful day coming up that you need to be at your sharpest. So you bring out the stressful day morning routine: meditation, journalling, a threshold run, a favourite breakfast, and the good coffee that takes ages to make. Before you start, literally say to yourself that this routine is going to let you rock whatever you've got on.
will check out that book!
I hate see that low numbers of views for that great content😮
views won't stop me
It’s going to change soon. It’s million sub content and people will catch on
such a good channel but only 500 views! the curve is gonna spike soon brother ! More power to you
Thanks for watching 😉
Got this video recommended so I guess your channel is growing :)
Here is one test for you to do with your glucometer.
Trying to find unsweetened protein shake is likely going to be the hardest part.
Find (Casein micellar) and then try it finding (Whey isolate native). Everyone's response is different but here is a "hint" how many of you have seen people at the gym saying they feel tiered while they're consuming their shake...
Find what works for you and consider the digestion process and "availability" and timing of what you ingest as you wake up with the expectations you have. Lastly, no-one said you can't have half a shaker and a few bite of chicken.
thanks for putting out these valuable information and video ❤❤
Love to see some traveling bio hacks.
forgot to put biohack in the title
Really great content. I was looking at doing 30/30/30, and this was super Insightful!
Glad it was helpful! Thanks for watching
Did you end up doing this?
AI Summary: The video is about a morning routine that is claimed to improve focus and fitness. The speaker of the video, Reysu, calls it the 30 30 30 30 routine, which consists of 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise.
Reysu found that this routine helped him to optimize his focus and fitness. He cites a study where 86% of people who followed the routine increased their levels of fat loss.
The video discusses some of the nuances of the routine, including the best types of protein and exercise to consume or complete in the morning.
Here are some key points from the video:
Benefits of consuming 30 grams of protein within 30 minutes of waking:
Increases caloric burn and recovery for the next 34 hours
Reduces appetite for the day
Helps with focus by avoiding glucose spikes
May help make better decisions on health and work
Mistakes to avoid:
Consuming protein shakes with added sugars
Doing a full workout in the morning (it can leave you tired)
Best types of protein to consume:
Real foods like eggs or chicken
Best type of exercise:
Low-intensity exercise such as a 30-minute brisk walk outside
Getting sunlight first thing in the morning helps regulate circadian rhythm
Tips for making the routine easy to follow:
Prepare your protein the night before
Habit stacking: add new habits only after existing habits become automatic
The speaker also mentions that he has a video on 5 biohacking habits that can help reset how you feel and get into a peak state of flow.
thank you AI Chat BOT
This video is absolutely jam packed with helpful, easy, and applicable info. Thank you!
thanks for watching!
Great content! Thank you
Love it exactly what I was looking for at the perfect time
thanks for watching!
also try to limit packaged or readymade foods
definitely have been doing that recently
Hi, thanks for the video! I just have a question: you wake up and immediately drink your milkshake, and after that you go directly to do the exercise? Or have to wait 30min? Because the protein is in your stomach, thanks for the help!
This is awesome! Congrats! How much wait have you lost and in what amount of time?
Just got back into morning walks in time for the Tokyo summer. 33°c at 8am.... I'm gonna have to become a 5am guy so it's only 29 🥵
Generally a person needs 0.8g of protein per kg of body weight per day or about 0.4g/lb, so I think that could be a modification if 30g seems like a lot
Thank you ❤
You're welcome 😊
I think this is Another efficient tips to passing daily routine
What do you mean?
I mean, this is really good efficient morning routine to do day by day every morning
Such high quality content bro. Love your work
appreciate it man!
Great video! Question - I like to do my cold shock immersion early in the morning. I saw a clip of you doing it but no mention of when you do it. Can you please share that bit of info? Thanks’nn
Morning is the best time for me but I currently don't do it consistently
Top video!
Glad you enjoyed it
Hey, gow much carbs do these prepackaged protein shakes have? From your experience, should carbs be kept as close to 0 as possible or us there any wiggle room?
the ones I go for has about 5g of carbs. Personally I like to do as little carbs as possible early in the day because it makes it easier to focus
@@reysu thanks!
@3:00 I wonder if this is due to orexin no being inhibited by sugars and fats?
I’ve bought the book, I cannot find where the author mentions the “30 minutes of steady state cardio”. Where is this in his book?
30/30/30 isn't explicitly stated as a routine in the book, but the person that popularized it Gary Brecka called it that. The book is more nuanced in that it explains the slow carb diet, which involves ingesting 30grams of protein within 30 minutes of waking (just as an easy to remember rule), and 30 minutes of low intensity cardio is also part of the protocol Tim Ferris talks about in order to lose fat (as well as a bunch of other protocols.) But 30/30/30 is the core of it
What to do if you can’t get breakfast within 30 minutes, is it ok if i take a protein shake within 30 minutes of waking up and then breakfast after one hour?
Yeah that works great imo
What kind of protein? The link doesn't work
Hi, great content!!!
How do you edit the video? What softwares do you use?
Premiere pro and after effects
What exactly are you eating for breakfast? I need options please.
Usually ground turkey with eggs, or a protein shake. Light food with mostly protein
Hey thanks,just want to know, is this 30g of protein is my only meal of the Day? ....thanks
you should definitely have other meals for the day! I try to hit 1g per lb but that’s also because I’m lifting regularly
Would you know a good 30mins low intensity exercise for someone who wouldn’t be able to walk/ get out of house for 30mins or exercise for 30mins strait due to disability
I couldn't think of any so I asked ChatGPT. I think these might be useful!
1. Seated marching (sit and march your legs in place)
2. Seated leg raises (while seated straighten one leg and lift it off the ground)
3. Seated Arm exercises (overhead presses, lateral raises)
4. Taichi movements
5. Chair cycling (if you have access to stationary hand or foot pedal)
What light do you use for sunlight? Do you have a link? Crazy rain here and I need sun
I use this in the morning (it's big)! amzn.to/4bgfQ2v
and this small one at my desk: amzn.to/42e28Ja
how do we get these protein? Just the powder or eggs and chicken for life?
Eggs, Salmon, Beef, Nuts,
awesome video bro! Keep up the great work, your going to be big one day I just know it 😊
means a lot man! Thanks for watching
another banger video 🔥
Appreciate it 🙏
Why yoi consume protein shakes?
sometimes its hard to eat enough protein. i prefer real food ofc
did you do calorie def for your nxt meal?? and hm calories?? after the 30 30 routine?? thanks
what is "calorie def" and "hm calories"?
@@reysucalorie deficit idk about hm calories
I need to modify this to 30:30:30:30. The first 30 minutes is always poop time, or there will be trouble.
pure genius
What do id o after the 30 minutes of low intensity exercise
start your day!
Do i still have to exercise after I do the 30 minutes of low intense carido and what do I eat or do I not anything would that effect the diet?
Can i do the 30/30/30 without doing the rest of his slow carb diet?
Yes of course!
So what was the effect
effect was more focus + fat loss, and an easy routine I could do forever
Why can’t I listen to a podcast while walking?
Of course you can. I just find it more refreshing to walk in silence, sort of like walking meditation
but did you lose fat ??
This ^
Yes, it helps with curbing hunger
One egg is about 13g of protein.
2 eggs are 26g. That does the trick. 😉
100 g of eggs = 13 g of protein. Not 1 egg.
@@erinmesiyahdol493 You are correct. Thanks for pointing this out. And apologises for my mistake.
Then, we'll need about 3 eggs.
I am used to eat 2 eggs in the morning. Not sure I want to eat 3, though.
You didn't give results
I'm still doing it