Neuroscientist Andrew Huberman: "You Will Feel The Benefits Immediately"

Forward Ambulation is another word to move forward - like taking a walk, biking or running! 

Forward Motion generates

• Optic Flow - visual images that pass by us
• Auditory Flow - Sounds pass by us

This ritualistic forward movement in turn quiets or reduces the amount of neural activity in Amygdala (part of the brain).

Amygdala has a role in regulating – anxiety, fear, threat detection etc.

So the Forward Ambulation leads to lowering activity in the Amygdala, and thereby reducing the levels of anxiety.

This is vital for mental and physical health.

• Stimulate those neurons in the eye and convey to the brain that it is day time, and to be Alert!
• It sets in motion, numerous biological cascades within every cell and organs of our body.
• This gives a healthy bump in a hormone called as Cortisol. Cortisol comes from Amygdala that promotes wakefulness and healthy immune system. It happens once in 24 hours.
• We can time Cortisol bump, based on when we view bright sunlight. It is not about exposure of skin to sunlight, but the exposure of our eyes, our neural retinas, to light. 

Drink adequate water. Early in the day.

With a little bit of sea salt is good, since Neurons need ionic flow.

Preferably not cold water. 

Adenosine build up is one of the key factors that induces a sense of sleepiness . The longer we are awake, Adenosine builds-up and accumulates. When we wake up in the morning, Adenosine levels are very low.

Caffeine is an Adenosine blocker. So delaying caffeine is to maintain adequate levels of Adenosine so it does not lead to a n eventual crash from caffeine. Lower levels of Adenosine leads to increased levels of sleepiness. 

Primary objective early in the day is to get into a mode of focus and alertness, so we can get work done. This can be achieved by fasting.

Fasting works to create a heightened state of alertness and a calm brain state. Fasting increases levels of Adrenaline, also referred by Epinephrine in brain and body. When our levels of Adrenaline and Epinephrine are increased, we can learn better, focus better. Y

High levels of Adrenaline may feel like stress and panic. But in its optimal range, Adrenaline provides a heightened sense of focus and improved ability to process and retain information. 

In order to optimize cardio vascular and brain health of the body, exercise atleast 5 days per week.

Maintaining muscular and bone health helps both muscles and brain. 

Physical Exercise improves Brain Health.

Get additional rest, One day per week.

Do nothing in a structured way. If possible!

Bonus Tip:

If you happen to stay up late, it is still best to get up at your regular wake up time.