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How I'm Redesigning My Life: A Productivity and Health Optimization Story

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English
Variant 1
Posted on:
Video by: Zach Highley
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

0:00
I exercise at 4.05am every single day.
0:05
I never look at my phone for the first 10 hours of every single day.
0:09
And I stop doing all work at 2.30pm.
0:13
This life redesign has completely changed my life.
0:17
I've tried hundreds of morning and night time routines.
0:20
I've read thousands of academic articles and research papers on what's the best way to
0:25
do this.
0:25
And I finally figured out a way to optimize my health and productivity every single day.
0:32
So the first step is putting your head upside down in snow for 30 minutes every single day.
0:38
No, you don't have snow.
0:39
You live close to the equator.
0:41
Too bad.
0:45
So in this video, I'll show you my daily routine minute by minute, which starts at 4am and
0:51
ends at 8pm every single day.
0:54
I've based my daily routine on over a hundred different scientific articles multiple world
1:00
world-class experts advice and my personal experiences and learning from being a doctor.
1:05
If you don't know me, my name is Zach and I was a doctor, but now I'm trying to find
1:08
the softest snow in the world so I can stick my head into it.
1:12
So the first thing I do is I wake up usually at 4 a.m.
1:15
The second thing for the next 15 minutes between 4.05 and 4.20 a.m.
1:20
I exercise in front of a 10,000 plus lux light.
1:25
Usually this is doing the bike, farmers walks, Turkish getups, certain stretches, and then
1:30
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
1:36
I have my first breakfast of the day. I do a cold shower brush my teeth make my bed and get dressed
1:41
Then from 530 to 730 a.m. I have my first deep work session from 730 to 8 a.m
1:47
I have my second breakfast very important from 8 a.m. To 9 a.m. I walk outside alone with no phone
1:53
I'll get into why later from 9 to 11 a.m. I have my second deep work session from 1130 to 1230
1:58
I ate lunch from 1230 to
2:00
I have my third deep work session from 2 30 to 4 30. I do some form of exercise from 4 30 to 6
2:06
I have dinner from 6 to 7. I read nonfiction and from 7 to 8 I wind down
2:10
So let's start with why I schedule the morning routine the way I do
2:16
So the first hour of your day really sets you up for failure or success
2:20
And I want to maximize a couple of things in that first hour when I wake up number one
2:24
And the most important thing is getting my circadian rhythm in tune with this new early morning
2:29
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
2:34
Eat the frog. So why is the circadian rhythm the most important?
2:38
Well, essentially your circadian rhythm is what tells you when to wake up and when to go to bed every single day
2:43
And it does this by releasing or decreasing the amount of released certain chemicals when you wake up and when you go to sleep
2:49
So for example when you wake up cortisol goes higher glutamate goes higher and dopamine go higher
2:54
But when you go to bed, serotonin, GABA, and melatonin usually increase.
3:00
But the amazing thing is these chemicals are heavily influenced by your food, your light,
3:06
your physical activity, and that's exactly why I structure my day routine the way I do.
3:10
But not only does keeping these chemicals in check make falling asleep and waking up
3:14
10 times easier for me, but it also makes me just so much healthier.
3:19
A non-optimized circadian rhythm can have really serious health consequences.
3:22
For example, night shift workers show severely increased rates of certain types of cancer,
3:27
cardiovascular disease, metabolic disease, and some other bad health things.
3:32
Okay, so at 4 a.m. to between 4 or 5 a.m. I'll wake up, right?
3:35
But then from 4.05 to 4.20, I'll do some exercise in front of a light.
3:40
Now, this is the most important part of when I wake up.
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