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- How I'm Redesigning My Life: A Productivity and Health Optimization Story
How I'm Redesigning My Life: A Productivity and Health Optimization Story
Discover how redesigning your daily routine can significantly improve your health and productivity. Learn about a unique routine that starts at 4am and ends at 8pm, based on scientific research and personal experimentation.
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Video Transcript
I exercise at 4.05am every single day.
I never look at my phone for the first 10 hours of every single day.
And I stop doing all work at 2.30pm.
This life redesign has completely changed my life.
I've tried hundreds of morning and night time routines.
I've read thousands of academic articles and research papers on what's the best way to
do this.
And I finally figured out a way to optimize my health and productivity every single day.
So the first step is putting your head upside down in snow for 30 minutes every single day.
No, you don't have snow.
You live close to the equator.
Too bad.
So in this video, I'll show you my daily routine minute by minute, which starts at 4am and
ends at 8pm every single day.
I've based my daily routine on over a hundred different scientific articles multiple world
world-class experts advice and my personal experiences and learning from being a doctor.
If you don't know me, my name is Zach and I was a doctor, but now I'm trying to find
the softest snow in the world so I can stick my head into it.
So the first thing I do is I wake up usually at 4 a.m.
The second thing for the next 15 minutes between 4.05 and 4.20 a.m.
I exercise in front of a 10,000 plus lux light.
Usually this is doing the bike, farmers walks, Turkish getups, certain stretches, and then
I hang on the pole and then I meditate for 15 minutes journal for 10 minutes read for 10 minutes and then for 30 minutes
I have my first breakfast of the day. I do a cold shower brush my teeth make my bed and get dressed
Then from 530 to 730 a.m. I have my first deep work session from 730 to 8 a.m
I have my second breakfast very important from 8 a.m. To 9 a.m. I walk outside alone with no phone
I'll get into why later from 9 to 11 a.m. I have my second deep work session from 1130 to 1230
I ate lunch from 1230 to
I have my third deep work session from 2 30 to 4 30. I do some form of exercise from 4 30 to 6
I have dinner from 6 to 7. I read nonfiction and from 7 to 8 I wind down
So let's start with why I schedule the morning routine the way I do
So the first hour of your day really sets you up for failure or success
And I want to maximize a couple of things in that first hour when I wake up number one
And the most important thing is getting my circadian rhythm in tune with this new early morning
Wake up or in tune with when I wake up number two is I want to plan my day and number three is I want to
Eat the frog. So why is the circadian rhythm the most important?
Well, essentially your circadian rhythm is what tells you when to wake up and when to go to bed every single day
And it does this by releasing or decreasing the amount of released certain chemicals when you wake up and when you go to sleep
So for example when you wake up cortisol goes higher glutamate goes higher and dopamine go higher
But when you go to bed, serotonin, GABA, and melatonin usually increase.
But the amazing thing is these chemicals are heavily influenced by your food, your light,
your physical activity, and that's exactly why I structure my day routine the way I do.
But not only does keeping these chemicals in check make falling asleep and waking up
10 times easier for me, but it also makes me just so much healthier.
A non-optimized circadian rhythm can have really serious health consequences.
For example, night shift workers show severely increased rates of certain types of cancer,
cardiovascular disease, metabolic disease, and some other bad health things.
Okay, so at 4 a.m. to between 4 or 5 a.m. I'll wake up, right?
But then from 4.05 to 4.20, I'll do some exercise in front of a light.
Now, this is the most important part of when I wake up.