Upgrade Your Morning Routine with These 5 Quick and Easy Changes

upgrade your morning routine

Waking up early is one way to win the day by kickstarting it. But how you spend your morning is equally important.

The routine you’ve created can include things like working out, meditation, healthy breakfast, doing some focused work on your business idea, preparing for the day, writing or reading, and other successful and productive activities. But there are some useful changes you can make to take things to the next level.

Here are some suggestions on how to improve your morning ritual for better results:

How to Upgrade Your Morning Routine

1. Track.

You may have already built great morning habits, but are you sure you can’t perform better?

Some of the things you’re doing first thing in the morning may be time-wasting, while others may be quite productive and it would be better if you focus more on them.

You can know that by writing down the things you do, how long each takes, how you feel after that, etc.

Tracking is a powerful tool that helps you analyze how you spend your time and become more efficient.

2. Get moving.

You’re just waking up, but that doesn’t mean you should be lazy.

Get up with the first alarm and start doing stuff. That’s a great way to wake up your brain and jumpstart the day.

That can happen by taking action right after you open your eyes. Go to the bathroom, brush your teeth, take a shower, get dressed, stretch, or else. Just get moving.

Related: What to Do First Thing in The Morning

3. Add more activities.

There’s always more stuff you can add to upgrade your morning routine.

Here I’ve listed 36 morning habits that are great for the first part of the day.

4. Prepare the night before.

Hack your morning ritual by getting ready in the evening. Make a to-do list and include all the things that need to get done tomorrow, define which are most important and try to decide what to start with first thing in the morning.

Also, get your clothes ready. Do the dishes now so that they aren’t the first thing you see when you wake up.

All this will save you time and unnecessary worries and will let you enjoy your morning and make the most of it.

5. Have a purpose.

Waking up early is the difficult part. Here I’ve listen some tricks that can help you leave bed immediately after the first alarm goes off.

But the best advice is to go to bed with the intention to raise early.

Make these 5 changes to upgrade your morning routine and you’ll feel like a new person.

What other tricks can you think of that will let you be productive from the minute you wake up?

See also:

What Will Happen if You Start Your Day at 5 am

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Facts on Saturated Fat and How it Affects Women’s Health

Facts on Saturated Fat and How it Affects Women's Health

If you’re confused about what food are good for you today, but bad for you tomorrow, you’re not alone.

Take fat, for example. One day, all fats are bad. Then we’re told we need healthy fats. Another day, the perception of what’s considered ‘healthy’ fat is under scrutiny. Here’s the skinny on saturated fat.

The Truth About Saturated Fat

Just a few decades ago, fat was the enemy, especially saturated fat as found in butter and other animal-based food products. They’re the kind of fats that solidify at room temperature, which is due to their atomic makeup; the carbon cells are completely covered, or saturated, by the hydrogen cells.

Foods that contain saturated fats include:

– Red meat
– Eggs
– Cheese and other dairy products
– Poultry
– Pork
– Palm and coconut oil

Saturated fat was thought to cause high cholesterol and ailments like heart disease. However, new research has shown that a diet that includes saturated fat and reduces carbohydrates actually has the opposite effect, especially in women over the age of 50. This has led to the rise of low carb and paleo diets.

The benefits of saturated fat has been studied by researchers, dietitians and journalists like Nina Teicholz, whose book, The Big Fat Surprise, summarizes nine years of research on the subject of saturated fat and women’s health.

The conclusions reached by many who’ve viewed the data are that there is no conclusive evidence that saturated fat causes heart disease or obesity when eaten as part of a balanced diet. In fact, over the period between the first recommendations by the American Heart Association demonizing fat in 1961 and now, heart disease, obesity and related conditions have increased.

How Did Saturated Fat Become the Enemy?

The big turning point came after the release of the so-called “Seven Countries” study conducted by Ancel Keys. This research – and false conclusions – looked at diets around the world. Keys determined that the seven countries with the highest rate of heart disease also consumed the highest amounts of saturated fat.

What the study overlooked, and what turned out to be the real cause of adverse health effects, was that people in these countries also ate the highest amounts of processed carbohydrates and sugar. The problem was that Keys went in with a hypothesis about the correlation between fat consumption and heart disease, and rejected any findings that didn’t support his theories.

What’s it All Mean?

We’re not suggesting that fat doesn’t raise cholesterol, which is a contributing factor in heart disease. However, certain kinds of cholesterol are beneficial, even necessary, to good health.

Adding modest amounts of saturated fat and reducing sugar and refined carbohydrate consumption increases the HDL (good) cholesterol and lowers LDL (bad) cholesterol. The trick is to choose the right kinds of saturated fats, not deprivation.

Food With Beneficial Saturated Fat

The right levels of saturated fat in your diet allows you to enjoy eating again. Food tastes better and is more filling, which means less temptation to binge and less over-eating. Choose saturated fat from healthier foods like coconut oil instead of vegetable oil, and grass-fed beef over grain-fed.

If you’ve been depriving yourself and avoiding ‘real’ foods like red meat, cheese and butter, this is good news. The best diet for anyone is one that uses moderation without necessarily excluding entire food groups.