by
Mark Sisson
Mark’s Daily Apple

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In the midst
of topical
wound ointment, baby
wearing, and gynoid
fat, sometimes it’s nice to just back up and focus on the
basics. How much more fundamental does it get really than getting
up in the morning? I think we can safely count it as square one.
Whether you’re stopping by today as a Primal newbie or old timer,
most of us need the reminder at some point. Ah, morning. It’s an
alternately grim and comical scene in most American households.
There’s the snooze parade, rumpled faces, chronic grouchiness, catatonic
showers, coffee frenzy, mad dashes, and neon colored breakfast with
cartoon characters (fun prize included!). We’re quite a species
to behold at 6:30 a.m. What can we do to change this picture? Is
there such a thing as a Primal morning short of rising from a sleeping
bag in a remote corner of mountain wilderness? You decide. A more
approachable goal this morning might be this: what can make the
morning feel – and be – a little healthier and happier?

Drink Water

I don’t buy
the eight
glasses a day commandment. I think water is overrated in fact.
Nature gave us a sensation called thirst for a reason, and for most
of us it tends to work pretty well. That said, after eight hours
of total abstinence, your body could use the liquid. I see people
down two to three cups of coffee,
when they were probably more thirsty than insufficiently caffeinated.
Maybe a productive rule would be this: water first, then coffee
or tea
if you want it.

Wake Up to
Natural Light

Once again,
reduce your dependence on caffeine by stimulating yourself biochemically
with plan old light. Sunlight is ideal, but turn on the all the
lamps (full spectrum bulbs are best) if you’re up before the sun.
Unlike caffeine, there’s no impending energy crash waiting for you
in a couple hours. If you can, use natural light to wake yourself
with open curtains (unless outside artificial light will disturb
your sleep at night) or a progressive light “alarm.”

Spend Fifteen
Minutes (or More) Outdoors

Even if it’s
pitch black when you roll out of bed, try to get some time in before
you leave for the day or get sucked into your at-home household/work
routine. Enjoy your breakfast outside, shovel the walk now rather
than later, throw the ball for your dog,
water your garden in your bathrobe (the neighbors can deal with
it), or take a walk.

Move

For me, there’s
just no substitute for a morning walk. It’s something I’ve come
to appreciate over the years. Nothing wakes me up, relaxes me, and
focuses my thinking in quite the same way. That said, any kind of
movement can energize you naturally and boost your circulation.
Who doesn’t want to begin the day with an endorphin
rush? Getting your workout in first thing means you won’t be
tempted to skip
it later when a meeting runs late, you have an event to attend,
or you just want to chill out at the end of the day. If you can’t
bring yourself to workout or walk, do whatever you can: lunges while
you brush your teeth, calf raises while you eat your breakfast,
stretches while you wait for the shower to warm up. Anything will
always be better than nothing.

Meditate

For some, it’s
cultivating quiet composure on a favorite pillow. For others, it’s
an invigorating yoga routine. It can be working with affirmations,
prayers, relaxation
techniques, or mindfulness
exercises. However it works for you, you’ll begin the day with a
biochemical advantage that will hold
stress at bay more effectively.

Play

I know, I know.
Morning minutes are precious. You don’t have time for fooling around.
If you want to set a relaxed, creative path for the day, however,
you’d do well to leave a little extra time for the wholly non-utilitarian.
Rough house with the kids, play with your dog, do some doodling,
or stop by the park on your morning run and hit the swings.

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the rest of the article

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to Lew’s recent podcast with Mark Sisson

March 18, 2013

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