Tim makes four recommendations for getting adequate protein in the morning:
- Eat at least 40% of your breakfast calories as protein
- Do it with two or three whole eggs (each egg has about 6g protein)
- If you don't like eggs, use something like turkey bacon, organic pork bacon or sausage, or cottage cheese
- Or, you could always do a protein shake with water
For people who avoid dairy, meat, and eggs, there are several plant-based proteins. Legumes, greens, nuts, and seeds all are rich in protein.
5. Take a cold shower
Tony Robbins starts every morning by jumping into a 57-degree Fahrenheit swimming pool.
Why would he do such a thing?
Cold water immersion radically facilitates physical and mental wellness. When practiced regularly, it provides long-lasting changes to your body's immune, lymphatic, circulatory and digestive systems that improve the quality of your life. It can also increase weight-loss because it boosts your metabolism.
A 2007 research study found that taking cold showers routinely can help treat depression symptoms often more effectively than prescription medications. That's because cold water triggers a wave of mood-boosting neurochemicals which make you feel happy.
There is of course, an initial fear of stepping into a cold shower. Without a doubt, if you've tried this before, you have found yourself standing outside the shower dreading the thought of going in.
You may have even talked yourself out of it and said, "Maybe tomorrow." And turned the hot water handle before getting in.
Or, maybe you jumped in but quickly turned the hot water on?
What has helped me is thinking about it like a swimming pool. It's a slow painful death to get into a cold pool slowly. You just need to jump in. After 20 seconds, you're fine.
It's the same way with taking a cold shower. You get in, you heart starts beating like crazy. Then, after like 20 seconds, you feel fine.
To me, it increases my willpower and boosts my creativity and inspiration. While standing with the cold water hitting my back, I practice slowing my breathing and calming down. After I've chilled out, I feel super happy and inspired. Lots of ideas start flowing and I become way motivated to achieve my goals.
Plus, it's healthy to do something in the morning that kind of freaks you out! Get's you feeling alive and sets the tone for living outside your comfort zone!
6. Listen to/read uplifting content
Ordinary people seek entertainment. Extraordinary people seek education and learning. It is common for the world's most successful people to read at least one book per week. They are constantly learning.
I can easily get through one audiobook per week by just listening during my commute to school and while walking on campus.