SpoonFedStudy
This morning routine is scientifically proven to make you limitless.
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The perfect, most ultimate morning routine ever… designed for productivity and efficiency… all to make you a healthier, happier and more effective human being. Takes just 15-minutes and best of all… it's all backed by science!
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WHO AM I?
I have spent most of my life thinking about how to optimize productivity in pursuit of self-development. I have an undergraduate degree from Harvard University, a medical degree from the Yale School of Medicine and residency-training at a Harvard-affiliated hospital. I am now a board-certified doctor practicing in the US. This entire channel is dedicated to the art and science of learning, productivity and success. Stick with me and I promise you too will achieve your goals.
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IF YOU WANT TO LEARN MORE ABOUT ME, watch these videos:
How I got into Harvard (I had to debate AOC in school)
= https://youtu.be/n8LuCt8IcJc
What I did after Harvard
= https://youtu.be/DW03xPgGAgk
FOR PRODUCTIVITY TIPS, watch these videos:
How to get ahead of “99%” of people
= https://youtu.be/lzEl6_GXPuw
How to eliminate procrastination from your life:
= https://youtu.be/FC4jcrB4RHc
How to create unstoppable habits
= https://www.youtube.com/watch?v=fesslaSxdqs
The most simple, efficient and intuitive productivity system ever.
= https://youtu.be/_7vM5wEUz_s
How to plan and structure your life to achieve literally anything.
= https://youtu.be/QGB_jCIk8IA?si=QxzGQVyA-prHUTo3
How to unlock 100% of your brain and focus on anything.
= https://youtu.be/Pe-iBysIb7o
For business inquiries, please contact me at spoonfedstudy@gmail.com
Check out my second channel on medical stories: @spoonfedmed
TIMESTAMPS
00:00 Intro
00:51 The Domino System
01:06 First Domino: Waking Up
02:14 Second Domino: HIIT
03:42 Third Domino: Cold Shower
05:24 Fourth Domino: The Sacred 5
07:14 Fifth Domino: The Optimized Reset
07:31 Manta Sleep
09:01 Your Body
10:01 Your Mind
12:05 Your Spirit
13:24 Summary
MUSIC
Grey (Dramatic Mysterious Music) by Tyops (CC4.0 creative commons license); http://youtube.com/watch?v=NT9LygrLRI8
Dark mysterious strings by Tyops by Tyops (CC4.0 creative commons license); https://www.youtube.com/watch?v=SDyyHnV7kxU
what if I told you that you could transform your life and unlock almost Limitless potential and it only takes about 15 minutes a day in this video I'm going to talk about something I've been looking for almost all my life the Holy Grail of morning routines after an enormous amount of research experimentation and trial and error I think I finally have it this is the perfect most ultimate morning routine known to man built for efficiency designed for productivity all in pursuit of energy health and well-being and best of all it's all backed by science there's a reason it's like a cheat code for life and no it's not waking up at 5: in the morning if you're new to the channel welcome we talk about the Art and Science of success all mixed with a little bit of entertainment to make the medicine go down this routine is like a stack of dominoes once set in motion it takes a life of its own as long as you stick to the program each Domino knocks effortlessly into the next compliment ing each other in a growing Cascade of synergistic benefits you'll soon see what I mean it all starts with the first Domino waking up get this Domino right and the entire routine falls into place get it wrong and the entire thing collapses there's three rules to the first Domino one don't negotiate with terrorists two the snooze button doesn't exist and three get on the ground the don't negotiate with terrorists rule is about your brain the moment the alarm goes off is the moment your brain starts negotiating get up now are you crazy it's warm it's cozy just press snooze it's only a few more minutes you'll feel amazing I promise except it's never just a few more minutes and afterwards you'll still feel like that's why you don't negotiate with terrorists there's nothing to talk about if the snooze button doesn't exist I use an old school alarm clock because one it literally doesn't have a snooze button and two it's loud as heck the secret is to keep it under your bed so when it goes off you have to literally get on the floor and reach in there with your full arms length this is perfect because it automates the third rule getting on the ground here on the ground the second Domino begins high intensity exercise personally I do push-ups bicycle crunches planks it doesn't really matter the trick is to keep on exercising until you are literally Wide Awake high-intensity exercise provides several immediate benefits according to Dr abon ski exercise physiologist at the Mayo Clinic high-intensity exercises increases your Peak V2 how much oxygen your heart can pump throughout the body this is the literal gold standard for cardiorespiratory Fitness increased Peak BO2 is associated with longer life and a healthier heart furthermore high-intensity exercises increases production of bdnf brain derived neurotrophic Factor A protein that supercharges your brain delays Alzheimer's and Parkinson's and promotes neuroplasticity the ability of the brain to form new synaptic connections perfect for learning growing and thinking according to research in the Journal of physiology it only takes 4 minutes and can increase circulating bdnf by 4 to 5 times in Just 4 minutes you can potentially quintuple your brain power holy smokes if stronger lungs brains and hearts don't do it for you consider the extra benefits of a boost in Adrenaline you get to wake up jump start your metabolism get warm make an immediate deposit into the bank account of small winds and build insane momentum the moment you wake up and once fired up guess what you're perfectly set up for the third Domino a cold shower if you've done the second Domino right you should now be hot and sweaty get up from the ground walk out of your bedroom strip off your clothes and head straight into the shower if a cold shower sounds terrifying don't worry the largest study of cold showers to date a randomized control trial of 3,8 participants shows you only need 30 seconds of a cold shower to reap its benefits and even better you can even start off with a regular hot shower first those who took a daily 30second cold shower for 30 days were 29% less likely to call off work due to sickness a study by jansy hypothesizes it is due to a slight boost in one's immune system other studies report benefits related to the reduction in muscle inflammation soreness and even improved muscular microvascular circulation which again is perfect because you just blasted your muscles some proponents even think it may be a potential treatment for depression the theory goes something like this the cold shower activates the high density of cold receptors on the skin sending an enormous Brigade of electrical impulses to the brain the neurologic overload is thought to cause a gigantic release of natural endorphins as a protective mechanism all put together there seems to be something there the evidence could definitely be stronger but if all it takes us 30 seconds and there's virtually little downside why not at the very least use it to one further wake yourself up and two exploit it as a level three Habit to improve self-discipline and resiliency if you're not familiar with the three habit levels a simple framework used for consistent personal growth check out this video next Once those 30 seconds are up step out of the shower and head over to the fourth Domino the most important 5 minutes of your entire day it's called The Sacred five in these sacred 5 minutes you tackle the most important most difficult task you have there's no better time to work on that thing you've been putting off in right now your brain is supercharged you're alert your adrenaline is pumping and endorphins are everywhere at this moment you are quite literally at the height of your powers your brain chalk full of bdnf is primed and since you haven't burned a single ounce of dopamine on other stupid things like scrolling social media the full dopamine nurg stack is at your disposal I talk about the concept of the dopamine power meter in this video so check it out to get a deep dive on motivation when you bring down the full force of your mind and focus that supercomputer in your skull on these next 5 minutes you end up doing the best work of your life string together a consistent habit of 5 minutes a day and you might just change your life again it's just 5 minutes there should be no excuse not to the barrier of Entry is virtually zero 5 minutes is rounding error even a baby puppy can sit for just 5 minutes but the power of just 5 minutes is sorely underestimated not only do 5 minutes a day add up quickly you'll find yourself often working much longer than 5 minutes when your brain has a full stack of dopamine at its disposal not to mention further boosted by four to five times the amount of bdnf you'll find slipping into a flow state to be incredibly easy AKA being in the zone it's an incred L rewarding mental state where you become fully immersed in the task at hand a kind of effortless Focus where you lose track of both time and self-consciousness once 5 minutes are up or you decide to exit the Flow State you are then ready for the final Domino the optimize reset your brain and your body quite literally was firing on all cylinders you still have the entire day in front of you so to promote maximum long-term stamina and Longevity you need to optimize your rest and Recovery in other words you need to recharge speaking of recharging the best mini dominoes for the optimized reset the first mini Domino is your body so let's fuel it the most efficient breakfast is one that requires zero prep no cooking no cleaning just maximum health I grab a cucumber a bunch of baby carrots some cherry tomatoes A Fistful of peanuts and wash it all down with milk if I'm feeling particularly hungry I'll eat an avocado and a banana as well ensuring no processed food in minimal carbs eliminates food coma and keeps me alert if for whatever reason you cannot or don't want to avoid carbs one study shows that blue light after food reduced brain wave activity associated with drowsiness blue light suppresses the secretion of melatonin the hormone that influences circadium rhythms in the promotion of sleep thus to fight food coma blast your face with blue light you can do so with a sunlamp or you know just use that giant light bulb in the sky called the sun speaking of which second mini Domino is your mind your mind is like a cute little plant to grow you need to bathe that little guy in sunlight feed it plenty of water and let it hang out in its natural environment I mean think about it where do you think you'll Thrive more stuck inside some dirty stuffy room or in an Open Meadow surrounded by Mother Nature blue skies and fresh air there's ample scientific evidence now that exposure to Nature is associated with improved cognitive function improved executive function and and perceived restorativeness not to mention brain activity cardiovascular disease mental health and sleep in one study of us students students who engage with green spaces for at least 15 minutes for four times a week had higher quality of life better overall mood and lower stress a second study showed that this was also associated with a lower risk of depression with a third study showing improvements even in ADHD with higher standardized test scores this area of research stems from something called the bio filia hypothesis it argues that humans have evolved with nature to have an affinity for nature two major theories have come from this the tension restoration Theory and the stress reduction theory in the first Theory scientists believe that Modern Life has resulted in a depleted capacity to direct attention being unable to directly command your attention is that annoying phenomenon where you want to focus on something you even know how important it is to do so but for whatever reason are not physically able to do it it's not your brain's fault it's your environment given this scientists have found that spending time in natural environments enables people to overcome this mental fatigue and restore their capacity to direct attention stress reduction theory posits that being in nature also activates the parasympathetic nervous system reducing Stress and Anxiety and general autonomic arousal all that's to say hopefully you have something green around you if so take a quick stroll outside and breathe in that fresh air at a minimum I'll take my bre breakfast and sit by my open patio door bathe in the sunlight and focus on all the green trees and plants outside third and final mini Domino is your emotional health I.E your spirit we've talked about this before but the practice of gratitude improves your mental health and increases activation of the medial prefrontal cortex the part of your brain used in learning and decision-making we talk more about the scientific studies of gratitude in this video so go there if you haven't seen it already practicing gratitude isn't just some hokey woo woo hand waving nonsense in fact even 3 weeks of consistent gratitude practice results in long-term brain changes that influence how you see the world real brain changes that can be detected with functional MRI studies if you've been looking for the quickest shortcut to happiness this is it it's literally the easiest and most efficient way to improve life satisfaction and so as I'm basking away in the sunlight chewing on fresh vegetables enjoying the Cool Breeze and smiling at the little squirrels waving Tiny Paws at me I take some time to breathe to relax to savor this quiet little pocket of time grateful that I'm getting to enjoy yet another beautiful moment like this because for all I know tomorrow is not guaranteed and just like that the morning routine is done I'm recharged and ready for another exciting day's Adventure wherever it may lead me this may all seem like a lot but it really isn't it boils just down to a few things destroying the snooze button 4 minutes of high-intensity exercise exercise 30 seconds of a cold shower 5 minutes of deep work and however many minutes it takes you to chew on carrots in the sunlight surrounded by as much green nature as possible all the while grateful for having woken up yet another day altogether that's less than 15 minutes of total time this entire routine is a concept I like to call the clean morning notice that nowhere in this routine do you use your phone or scrolled social media in a clean morning you don't waste time you don't play games you don't reach for Netflix the only sources of dopamine you feed yourself are those that align with your long-term goals that means important work you care about mindfulness meditation exercise being in nature and eating healthy but don't just stop there keep the momentum going get so far ahead in the morning that the afternoon isn't even needed this is how you do more in one day than most people do an entire week this is how you widen the Gap and become your ultimate best self I hope today's video brought you some actionable value if you want a reminder of the ultimate morning routine I've created a beautiful canvas in print that you can buy from the official spoonfed study store just go to spoonfed study.com to hear more ideas just like this one click through the rest of my channel to learn about the many other Frameworks I use if you prefer to read sign up for my substack to get ideas just like this one delivered to your inbox become a paid member for exclusive articles commentary and behind the scenes thoughts if you want your very own custommade character doodle to be part of all future video scenes I draw then become a patreon member you can be yourself a dog or even a rock possibilities are endless and finally if you enjoyed this video then go tell your friends your grandma and your pet hamster smell you later
#morning #routine #scientifically #proven #limitless
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This is amazing- but as a woman, would I do self-care like hair and makeup before or after some of these steps? Would taking 30 min- 40 min to do makeup and style hair after the cold shower "break the progress?" Shaving, hair, and makeup is not exactly quick and easy, but it is much more a part of how professional and alert I am perceived than for men.
The advice is just so stupid that I have to comment on this to keep my fellow human beings safe!
While the "Holy Grail of morning routines" presented in the video might seem like a recipe for a hyper-productive day, it's based on a flawed understanding of human physiology and promotes a "one-size-fits-all" approach that can be ineffective and even dangerous for many individuals. The video's advice can be characterized as doing the right things, but in the wrong way and at the wrong time.
Here's a breakdown of why this seemingly good advice can be detrimental:
Waking Up and Immediately Exercising
The video's advice to jump out of bed and immediately engage in high-intensity exercise completely disregards the body's natural transition from a state of rest to wakefulness. Here's why this is problematic:
Physiological State: Upon waking, your body is in a state of dehydration, your core body temperature is low, and your joints and muscles are stiff. Jumping into intense exercise without a proper warm-up increases the risk of injury, including muscle strains and tears. The spine is particularly vulnerable in the morning as the discs rehydrate and expand during sleep, making them more susceptible to injury from sudden, strenuous movements.
Cardiovascular Strain: Your heart rate and blood pressure naturally rise in the morning. Immediately engaging in high-intensity exercise can put an excessive strain on your cardiovascular system, which can be particularly risky for individuals with underlying heart conditions.
Hormonal Imbalance: Cortisol, the "stress hormone," is naturally at its peak in the morning to help you wake up. While exercise can help regulate cortisol, a sudden, intense workout can cause a further spike, leading to increased stress and potential for burnout over time.
High-Intensity Interval Training (HIIT) on an Empty Stomach
While HIIT can be an effective form of exercise, doing it first thing in the morning on an empty stomach isn't optimal for everyone:
Energy Depletion: After an overnight fast, your glycogen stores (the body's primary source of energy for high-intensity exercise) are depleted. Forcing your body into a demanding HIIT workout without fuel can lead to subpar performance, dizziness, and even fainting. While the body can use fat for fuel, it's a slower process and not ideal for the explosive movements of HIIT.
Muscle Breakdown: When your body doesn't have enough readily available energy from carbohydrates, it can start to break down muscle tissue for fuel. This is counterproductive if your goal is to build strength and improve body composition.
Increased Risk of Injury: Fatigue from lack of fuel can lead to poor form and an increased risk of injury.
Cold Showers 🥶
Cold showers can offer some health benefits, but they are not suitable for everyone and can be a significant shock to the system, especially when combined with intense exercise:
Cardiovascular Risk: The shock of cold water can cause a sudden spike in blood pressure and heart rate, which can be dangerous for individuals with heart conditions or high blood pressure.
Contraindications: People with certain medical conditions, such as Raynaud's phenomenon, cold urticaria, or certain autoimmune diseases, should avoid cold showers as they can trigger or worsen symptoms.
Timing is Key: A cold shower after a workout can help reduce muscle soreness and inflammation. However, taking one immediately after waking and before a workout can be an excessive shock to the system and may not provide the same recovery benefits.
Deep Work and Optimized Reset
The video's advice on "The Sacred Five" and the "Optimized Reset" also has some flaws:
Cognitive Function: While exercise can boost brain function, the combination of intense exercise and a cold shower can actually impair cognitive function in the short term. The body is in a state of stress and recovery, which is not conducive to deep, focused work.
One-Size-Fits-All Nutrition: The "zero-prep" breakfast of vegetables, nuts, and milk is not a balanced meal for everyone. Individual nutritional needs vary greatly, and for many, a breakfast that includes complex carbohydrates is essential for sustained energy and cognitive function throughout the day. The idea that you can "offset" the effects of carbohydrates with blue light is a gross oversimplification of metabolic processes.
The Bottom Line
While the video's advice is presented with enthusiasm and a veneer of "science," it promotes a rigid, one-size-fits-all approach that ignores individual differences in physiology, health conditions, and fitness levels. A truly effective morning routine should be personalized and flexible, allowing for a gradual transition from sleep to wakefulness and providing the body with the fuel and preparation it needs for the day ahead. Instead of a "holy grail," this routine is more like a recipe for injury, burnout, and frustration for many people.
i see bicep I click😂❤
It's incredible good idea
Your editing skills are unreal!
Cold showers actually affect muscle growth negatively. There is a study done on this.
Fuckin’ horny bird
I need more than 5 mins for deep work.
What kind of important work you coukd do in 5 minutes?
I have not reached your level of self-flagellation and don’t plan on it, lol.
But waking up and pouring coffee sounds 10,000 times better than exercising the second I stop the alarm.
This morning routine sounds awful (push ups DIRECTLY after waking up???!!) and amazing at the same time. Will try to try it
8:00 i feel your pain man! i work nights in the icu and theres a mockingbird that set up shop right outside of my window this summer. now i understand why they wanted to kill that mockingbird. I even googled why they chirp allll night and its exactly because they dont have a mate. those horny sons of bitches ruining my sleep!
Doing HIIT immediately after waking up is a terrible idea. And if you can complete a workout immediately after rolling out of bed then it probably isn’t HIIT
I know this is an older video; I’d love to see if the reported reduction in depression is an actual thing, or is it another one of those things that correlates with lower levels of depression because it’s something that’s easier to do when you’re not chronically depressed? Basically, what actually evidence for actively reducing depression, versus just a correlation with lower levels of depression being reported by people following the guidelines set out because they don’t suffer chronically to begin with
Do you nor have to pee the second you open your eyes?
I am depressed to the point of being suicidal ideation and have agoraphobia
Nice biceps, he’s a qTpie
No it takes 20mins any research saying otherwise is basically a sitting on the sofa all day verse a short walk a day…. Obviously it's a little better.
But you need 20 to be actually healthy.
Often during summers, I get off of my routines that I have during school seasons. Going to take and try this routine and keep up with it to be better this summer.
12:45 pray fajr in the mosque daily is the best 🤍🤍
By the time i am done with my morning routine, half of my day is gone. No wonder I am unemployed and depressed. These morning routines and self-help tips are getting mad capitalistic. Just do what makes you feel good.
There are researches saying hiit, running, and other very taxing exercises first thing in the morning are definitely a no go. Keep that in mind. Warm up first, this is what morning should be. Active stretching
Excuse me, who are you? What makes you an expert? And why does it take you so long to get to the point? You’re like one of those clickbait ads that force people to watch and walk away with nothing.
Bro why does your thumbnail look practically indistinguishable from a BetterHelp ad? One time it was in my feed, I think i literally tried to block it thinking it was one of those.😂
Better habits
The morning routine we should invest in for limitless thinking is prayer.
People who started cultural revolutions in the past didn’t do any of this though
My mornings used to be chaos — now they have purpose.
My mornings were chaos — this gave them structure and meaning.
just found a new favorite
iconic moment right here
Can you elaborate on sacred 5
What about hitting your face with cold water.
Nothing makes you limitless get pff your high horse
Pros – follow this routine
Legends – Sleep through the alarm
Yea hell no this is not a realistic sustainable routine. A scientific morning routine would be, wake up at the first alarm. Get morning light, go for a short walk, don’t drink caffeine, eat a good breakfast. And your good to do
Man don't you have to shit in the morning? Brush your teeth? Drink some water ?
Followed this today and I finished tasks by noon 😳
Incorporated a few of these and my whole day feels different now.
I sleep with a fan, have an alexa turn that fan off and the lights on and music wakes me up pretty quick. Kinda hard to get up and yell multiple commands and then go back to sleep.
Hello Sir, can you please share the summary picture or JPEG so we can download it, please? 13:35
Of course, it sounds too scientific and beautiful — “domino routine”, “optimized reset” — but if you simplify it to the essence: get up, move, refresh yourself, focus and go. I have my own “sacred 5” for this: water, exercise, breakfast, to-do list and Meowdoro. I start the timer — and the brain knows it’s time to get ready. Do you have your own “dominoes” in your morning routine, without which the day goes wrong?
I seriously am starting to love and appreciate your videos. Like you said take it as you can and implement where you can. No one needs to follow to a T.
You my friend have a new loyal subscriber. Please keep this content coming!
Is there a routine for fathers lol
If you want to get rich the only thing you need is the book 25 money secrets from Donlad Trump, 10/10, trust me on this one guys
Why is noone else talking about the book 25 money secrets from Donald Trump? No wonder people are struggling financially…
The fact that nobody talks about the book 25 money secrets from Donald Trump, speaks volumes why people dont earn a lot of money…