My physiologic recipe took time to create.

And it took time to commit to doing the work daily.

Prioritizing my physiologic recipe occurred when the awareness came that on days I did not cook my whole physiologic recipe, my body and my mind were susceptible. My mind would speed up when the externals sped up. I would rush internally to keep up with my schedule and doing what I needed to do.

Since that awareness, my mind maintains an even keel pace even though the externals fluctuate. It no longer reacts when the daily unpredictable stressors pop up – instead, my mind stays objective.

So what’s the recipe?

My recipe begins in the morning. It addresses the physiologic recipe of movement, nourishment, regeneration, outlook and function. It also incorporates 5 things for myself so before I do anything business wise or clinically, I have already done 5 things for myself.

1. Waking up at 5:00am. Drinking water after brushing my teeth
2. Movement. Either going on a walk with body weight work, doing functional movements, lifting weights with velocity and purpose. 20-40 minutes to help wake up my system and promote good blood flow
3. Cold Exposure. Typically a full cold shower or the end of it cold. Stimulates my vagus nerve and puts my system into a stress response but I have to consciously stay calm. Cold exposure also sets my circadian temperature clock for my next night’s sleep.
4. Tea and Read. Herbal teas help turn on my cells without shocking them. My morning read is The Daily Stoic which provides 1 excerpt per day and then Connected to Goodness. Both are perspective/growth books. My mind and my perspective on life will always be a garden to tend to daily for the rest of my life.
5. Meditate. Meditation is a listening space. A space for questions to arise. And for answers to follow. Our subconscious contains all the answers we already seek. We spend so much time moving and acting and being around others. We rarely create a space to listen to what our system actually needs.

I hit these categories daily in this order. Every morning. It primes me physiologically and psychologically to tackle my day with precision, accuracy and velocity. The fun part though, is that the movement can change depending on what my system wants. The morning read is always different. No meditation is the same.

Free flow mornings within the guardrails you create for yourself. Society today is aimed at creating so much noise, we lose sight of what makes humans humans.

Learn to listen to your primitive self.