Why do we need supplements? Don’t we get all the nutrients we require from food if we commit to eating a healthy diet?

There is a long-standing belief that food is all we need, but I can certainly think of several reasons why we don’t get everything we need from diet alone.

Firstly, to be getting perfect nutrition you need to be eating a perfect diet, but the vast majority of people do not eat a perfect diet. In fact, according to the CDC, the number of Americans who even eat enough fruits and vegetables is only one in ten.

Secondly, even if we did eat a perfect diet, this wouldn’t be enough to ensure perfect nutrition because unfortunately, due to modern agricultural practices, we are experiencing widespread soil nutritional depletion. This means the food we grow has less nutritional value.

Most individuals are also lacking in beneficial probiotics as a result of mass exposure to antibiotics, both those prescribed to us by doctors and those given to the animals we eat (unless we only eat organic meat). Almost all of our food is so sanitized that we are consuming far less of the diverse natural probiotic nutrients we need.

And then there are the nutrients that we cannot get from food like vitamin D, which most of us are also deficient in because we spend too much time indoors.

What’s the biggest mistake people make with taking supplements?

Not taking them consistently. Previously, I would buy a supplement thinking it was what my body needed at the time. I would take it sporadically and then wonder later why it didn’t work! Since then I’ve learnt just how much supplements can be medicine – but the dose and duration of time you take any supplement for really matters. Just like a new exercise regime, most supplements need to be taken consistently for at least a month to have a noticeable effect.

How can individuals find the right supplements for their needs?

Ideally, you should find an experienced reputable supplement provider who can order laboratory tests to look at your genetics, metabolomics, micronutrients, hormones, microbiome, and clinical chemistry markers. There are some websites that offer direct-to-consumer laboratory tests, but I think it’s best to have an expert who can work with you to optimize your health.

Are there some supplements that should be a staple in anyone’s nutrition plan?

I’m not a proponent of universal one-size-fits-all recommendations because everyone is unique. I think a person will get the best results from custom nutrient and multivitamin formulations based on their own deficiencies (which can be assessed via lab testing). But, having said that, there are some general supplements I would recommend to most people. For example, vitamin D, which many people don’t get enough of. Vitamin D is what I term a ‘master switch’ because it plays a role in everything from bone health and heart function to cultivating a strong immune system and neurological health. But, it’s important to know that you also need magnesium, vitamin K1 and K2 to balance out the D and keep your calcium homeostasis functioning optimally.

Probiotics are also worth mentioning. If you had high exposure to antibiotics early in life or eat foods with lots of chemical preservatives, your gut is probably not optimally healthy. This can be rectified with probiotic supplements or incorporating more fermented foods (like preserved lemons, kombucha and miso) into your diet.

What are some good supplements to increase focus and brain function?

The best (and most natural) way to boost adrenaline – which helps us focus – is with regular vigorous exercise. Beyond that, you could also take CDP-choline and huperzine A, which can help modulate attention and improve memory.

What can you recommend for relaxation and to improve sleep quality? 

Magnesium is the best supplement you can take for relaxation; I like the magnesium threonate form since it has been shown to cross the blood brain barrier. I have also used melatonin to treat jetlag, but I would postpone regular use of it until the later years of life (when your body naturally lowers production). Another good tool is kavinace, which is a good alternative to sleep aid medications.

Stress during the day can also affect sleep quality; there are lots of supplements that can help lower stress levels but a good supplement provider would need to dig into the ‘why’ behind a person’s sleep problems and inability to relax before picking what’s right for them.

Dr. Molly Maloof is a physician and pioneer of scientific wellness. Her boutique consultancy in San Francisco specializes in providing natural health optimization and personalized medicine services to high achieving professionals. Her ongoing expert opinion also helps shape the nutrition plans of each of Chōsen’s travel experience weeks. She will lead one-week Chōsen experiences in Bali in May and Guatemala in November.

We tend to think of being well as simply not being sick but for medical doctor and scientific wellness pioneer Molly Maloof this is too simplistic an approach. She sees illness and wellness not as opposites but as states that can, and often do, coexist.

“Wellness is not just about physical well-being, it’s about the mind, body and spirit.” Dr Molly says. “A person can be not sick but not well, or conversely, both sick and well. For example, someone can have a chronic incurable disease but be well because they are surrounded by a loving family and community and have purpose in life.”

Or a more common concern for many of Dr Molly’s clients is being both physically healthy but not “optimally well”. Since 2012, she has worked with numerous entrepreneurs, investors, and executives in Silicon Valley and San Francisco, helping high achieving professionals who are not content with the “neutral or slightly poor state of health” that most people settle for. She helps them “optimize their health and wellness” using treatments that range from dietary changes and exercise to improving sleep hygiene and cultivating hobbies.

But unlike the average wellness practitioner, Dr Molly’s methodology relies on a rigorous, evidence-based and data-driven approach, hence why she terms what she does as “scientific wellness”.

“I use my medical expertise in laboratory testing interpretation and combine this with knowledge of genomics to help patients identify areas for optimizing their health,” she says.

Everything from an individual’s family health history to their tested micronutrient levels, metabolomics and personal biochemistry is considered by Dr Molly, but she believes the key to a successful outcome is also reliant on understanding what the patient wants to achieve.

“I’ll help my patients clearly identify their goals, problems, and areas they would like to improve. Then, working with my client, we come up with a plan of action together. This gives them the best chance of achieving lasting lifestyle changes.”

And, as you might expect from someone who has worked for and with companies at the cutting edge of medical innovation, Dr Molly’s recommendations are often quite high tech.

“Wearable devices that continuously monitor glucose levels and heart rate variability or provide real-time biofeedback are very useful. But the most ground-breaking technological advancement has been the ability to develop highly personalized medicines and treatments. Based on my client’s laboratory data, I can create custom nutrition and exercise guidelines and recommend personalized supplements.”

But in conjunction with diet, vitamins and medication, Dr Molly also prescribes lifestyle adjustments including tactics to “increase mindfulness, manage energy and enhance productivity.”

“Overall, my approach to wellness is informed by my medical and scientific background, but it is not just about physical well-being, it’s about creating higher states of health for mind, body and spirit.”
Dr Molly Maloof is one of the team of Chōsen experts who have helped design a week-long holiday program of fitness, adventure and nutrition based on medical science. She is leading a one-week Chōsen experience in Bali during May that will focus on stress, heart rate and blood sugar management through an optimal diet. She will host another experience in Guatemala in November.

Same-same = brain drain

Routine lulls the brain to sleep, but new activity turns neurons into networks.  The concept of neuroplasticity is that engaging in new and challenging activities stimulates the brain to form new synapses and strengthens connectivity throughout the nervous system. While it’s true that we do lose brain cells with age, by continually learning and exercising our brains we can grow new ones and keep our minds healthy.

Top tip: Try your hand at a new craft like drawing, learn a language or simply attempt a different walking route.

Good fat is fuel

Our cells are very responsive to our diet and eating good fats is one of the best ways to optimize cell performance. A lack of omega 3 and omega 6 fatty acids can cause inflammation in the body and the brain, and block chemical signals required for normal healthy cellular growth and function.

Top tip: Incorporate more omega 3 fatty acid food sources into your diet – think cold water fish, sardines, anchovies, and pastured eggs.

Disconnect to reconnect

In an age when we are constantly wired to devices and overloading our brains with information, taking the occasional digital detox has never been more vital. Excessive screen time has been shown to affect sleep cycles, inhibiting the brain from effectively recharging, and some research has also indicated that continuously checking devices makes us more forgetful and less able to focus.

Top tip: Our brains thrive off tactile hobbies, so for an afternoon, ditch the phone in favor of painting or playing music. Avoiding all screens for an hour before bed is another good daily habit to develop.

Running smoothly

New studies have shown that vigorous activity like a good old-fashioned run can stimulate the creation of new brain cells. Watch this TED Talk where Sardine Thuret presents astounding evidence on how physical exercise impacts neurogenesis (AKA brain cell formation),  elevates mood and combats age-related memory loss.

Top tip: Lace up your sneakers and get out there!

Berry good

Berries in general, and particularly blueberries, are rich in flavonoids and antioxidants that assist brain function and increase blood and oxygen supply to the brain by activating certain enzymes in our body.

Top tip: Add a handful of frozen blueberries to your morning shake for a daily antioxidant boost.

Learn more about Elisa and how her nutritional expertise helps shape Chōsen’s well-being philosophy.

While stress is a natural part of our environment that keeps us from being complacent and challenges us to continue forging forward, knowing when and how to best deal with stress is essential to optimizing mind and body function.

Over the past few years, we have asked all Chōsen participants to complete a lifestyle survey prior to joining a Chōsen Experience, seeking to better understand how our successful, driven clientele combat high stress levels. The results highlighted exercise, yoga and meditation as the top three tools for alleviating stress, but also revealed a list of other handy coping mechanisms that we have compiled into an annual list for you to try out each month.

Jan for… Yoga

Yoga is all about balance – both physical and mental – so it is perhaps unsurprising that 32% of Chōsen participants listed regular yoga sessions as one of their top three tactics for relieving stress and remaining level-headed.

Yin yoga is favored by our Chōsen experts for its focus on clearing the mind, but even the basic Sun Salutation series practiced for a few minutes each morning, after exercise, or when traveling can significantly reduce anxiety levels. In January, start making yoga part of your daily or weekly routine and carry it through the year.

February for… Functional Fitness

Taking out the top spot in stress management strategies was high-energy exercise, being used by 36% of all respondents. Regularly working up a sweat is certainly not just beneficial for the body; studies have shown that frequent vigorous exercise is as effective at combatting stress as meditation.

However, high-intensity training does increase the heart rate and can affect the quality of sleep. So try to incorporate any HIIT or weights training into your morning routine when the ensuing energy-spike will only help you to power through the day.

March for… Meditation

Meditation was cited by 25% of respondents as useful in helping face daily challenges. Simply, taking ten quiet minutes to recalibrate and recenter can be an effective way of dealing with work and life strains, but, during March, why not try some other tension-mitigating techniques?

Our suggestion, Movement Meditation. Mark your stress level on a scale from one to ten, with ten being the worst possible. Pick a song, crank up the volume and just dance like no one is watching – if you’re feeling self conscious, it can help to close your eyes. Shake your stuff for 2-5 minutes, then check back in and you’ll likely find your levels have dropped by at least a few digits. Who knew bopping to Beyoncé could have such stress-busting benefits?

April for… An Occasional Treat

Chocolate has cropped up from time to time in our lifestyle survey as a guilty pleasure that participants turn to for a moment of comfort or just a small indulgence. Certainly, there is nothing wrong with enjoying an occasional treat, so why not give yourself a pass at Easter and savour a few extra sweets, particularly if they are of the antioxidant-rich dark chocolate variety.

May for… Mindfulness

Practicing being present in the moment and positive about the future is one of the simplest means to coping with tough times and improving overall mental well-being. In May, consider trying out our ultimate mindfulness trick: the ‘no complaining challenge’. Based on the principle that our words inform our thoughts and in turn shape our emotions, the challenge is simply to stop being vocally negative for as little as a day or as long as lifetime. Try it for a month for a habit-forming attitude.

June for… Jogging

Jogging, running or walking was mentioned by about 14% of all Chōsen participants as a trusted form of stress relief. Getting outside for a brisk trot helps clear the mind and also delivers a dose of vitamin D, which has been shown to improve mood and even combat depression.

Make the most of the sunny summer months by training to complete a walk or run event. There are plenty to choose from but favourites of our alumni include Oxfam Trailwalker events around the world and XTERRA to name but a few.

July for… Half-Time, Me-Time

Taking some alone time to focus on yourself is an important means of maintaining overall well-being, as many Chōsen participants well know judging by survey responses. The amount of me-time needed varies by personality and can range from a few hours a week getting a massage or spa treatment, to an annual boundary-pushing solo adventure. Make a plan to take a day or a week break in July to experience time on your own.

August for… Cooking

Cooking can all too often become just another task to be ticked off the daily list, but getting in the kitchen is also a great way to unwind and settle after a day at the office. Preparing a meal helps you focus on a task (making it a perfect practice of mindfulness) and is also a wonderful outlet for creativity.

Challenge yourself to try a new recipe each week throughout the month of August. Need some epicurean inspiration? Check out our selection of tasty (and healthy) recipes created by chefs and nutritionists.

September for… Slumber

We can’t talk enough about the importance of getting a good night’s sleep – it’s a foundation for good health and lifestyle, and one of the best ways to minimize stress. Try incorporating some of our expert sleep advice through the month of September to improve your rest time.

October for… Reading

11% of Chōsen participants stated they turn to a good book to destress. We have started compiling a catalogue of 100 Must-Read Books and challenge you to put together your own list in October; it’s a handy way to remember your favourites and ideal to share and swap with friends. These six books for health and wellbeing could just get you started.

November for… New Friends

Nothing can give you a boost quite like time spent with a good friend. 14% of our survey respondents listed socializing with friends as one of the ways they keep blues at bay, with particular mention given to dancing, lunching and shopping with buds.

But meeting new people can be as positively impactful as spending time with old mates. It can also push you out of your comfort zone and into new social circles. This month, challenge yourself by joining a group activity or class to stay social, make fresh connections and learn new skills.

December for… Happy Hour (in moderation)

Only 5% of survey respondents mentioned using a stiff drink to help them relax – and rightly so, overindulging during 2-for-1 cocktail hour can, in fact, increase stress by adversely stimulating your nervous system. An occasional glass of red wine however, has been proven to help maintain healthy heart function.

During seasonal festivities, try to stick to organic wines, which, compared to normal vintages, contain less sulphur dioxide (aka the preservative that is the primary cause of the next day’s brain fog).  An increasing variety of fantastic organic wines are now readily available in good bottle shops.
Cheers, to a stress-free ’17!

Taylor Rank

Strength and Conditioning Coach

“My evening routine is quite simple, and is usually completely geared towards recovery for the next day. I finish coaching, eat my dinner and head home where I spend a good 15 minutes or so “getting my kitties right” by feeding the cats, cleaning their litter, and playing with them for a bit.  Afterward, which is probably my favorite time of day, I hang out with my wife on the couch while using the “Compex” (an electric muscle stimulator) to aid my muscles in their recovery from training. While doing so, Larissa (my wife) and I usually watch something on Netflix, or study as we’re both constantly pursuing knowledge or certifications of some kind.”

Molly Maloof

Medical Doctor, Strategist, Researcher and Health Technologist

“I aim to get seven to eight hours of sleep a night. I get seven and a half on average, which I consider a perfect amount. To wind down I often take a bath with vitamin C (to neutralize the chlorine) and rose essential oil. My bath time is sacred to me as it enables me to stop looking at my screens around 9pm. I change the color of my lights in my home (I have six Philips Hue bulbs and lamps around my place that are remote controlled) to pink or red to signal my brain to turn on melatonin (blue lights turn it off). My evening vitamins include magnesium and serenagen (a Chinese herbal stress formula that I take when my life is super stressed). I also chill out with a cup of green or red tea.

Andrew Lauterstein

Triple-Olympic Medalist, CrossFit Games Athlete and Founder of Engine Swim Australia

“My days are usually very active and busy, so by the time it hits 8.30pm I’m more than ready for some sleep and don’t really require any ‘winding down’ techniques. I make sure I have my clothes all organized for the next morning and wear an eye mask to make sure it’s nice and dark.”

 Kat Hurley

Life Coach, Meditation and Mindfulness Educator, Yoga Instructor, Athlete, Personal Trainer, Inspirational Speaker and Published Author

“A perfect evening is a bath and a book followed by low tech or no tech after 9.30pm or 10pm. I drink Magnesium Calm at night, which helps me sleep and replenishes sore muscles. Our room is cool and dark, no technology near the bed, no TV and if it weren’t for our crazy kittens, we’d sleep like queens. I love to be in bed by 10.30pm.”

Elisa Haggarty

Holistic Nutrition Consultant, Natural-Foods Chef and Founder of Culinary Farmacy

“My wife, Kat and I try to put technology away at least an hour before bed and unwind together. I like to clean and organize the kitchen and tidy up. I’ll take a shower or an EPSOM salt bath, which helps me reconnect with myself after being around my computer so much during the day. My wife and I ask each other two questions before we fall asleep. The first is, “what was your favorite part of today?” and the second is, “how could I have been better for you today?” We don’t even own a TV and our computers are always kept outside of the bedroom, this helps us reduce our exposure to electro-magnetic fields and allows us to get into a deeper state of sleep.”

What’s the trick to ‘thinking about nothing’?

We cannot block thoughts and emotions, and we shouldn’t try to. If you tell yourself not to think of something in particular, I can guarantee that all you will think about is that exact thing. Focus is another common area where people make mistakes. Focus gently and don’t concentrate too hard. Try to relax and don’t force yourself to think or not think. Meditating should feel gentle – not forced.

What are the main benefits of meditation?

First, there is the effect on your mental and emotional wellbeing. You will have greater clarity, which will make you calmer. Normally, our minds are like crazy monkeys: and the mind is our boss, so how you think and feel will reflect in your actions. You can seek out material wealth – a nice house, an expensive car, and a new phone – but if your mind is not happy then these things will not change your feelings. Meditation can help you to be happy within yourself – and then, whatever you have, wherever you are, you can find happiness.  

Secondly, meditation gives you greater control over your mind and thoughts. It is more than simply being calm: you will understand yourself better and how to use your brain to focus on what is important. Consider this: you are trying to eat more healthily but you have a weakness for junk food. Without meditation, seeing a hamburger would have you breaking your diet in a heartbeat. But, with meditation, you can improve your self-control and it will become easier to stick to your resolutions.  

Thirdly, meditation is good for our physical health. By releasing stress it improves our immune system, slows ageing and promotes longevity. It can help with illness, like high blood pressure, heart disease, cancer and diabetes. Keeping a good mental state has a physical impact: some things are mind over matter.  

What are your top tips for meditation novices?

First, allow for the fact that you might not be able to relax. Once you stop worrying about whether or not you can relax, you can actually begin to relax.  

Secondly, focus on breathing to relax your mind. The aim is to focus on one thing: so breathe in, breathe out, and concentrate on how that feels.  

My third piece of advice would be to not block thoughts: whilst you want to be focusing on one thing, that doesn’t mean that you can’t also have other ideas running through your head. They will come and go, but as long as you don’t chase them and remain aware of your breathing, then you are still meditating.  

Fourth, remember that you can meditate anywhere, and anytime, for as long as you like: don’t limit yourself. One of the best times to meditate is while you exercise – research shows that our perception changes when we exercise because of endorphins in the brain. This can unlock a lot of positive energy, which will take your meditation in a very positive direction. Doing many shorter meditation sessions can be as beneficial as one longer one – you have to find what works for you. 

Finally, don’t get attached to a meditation experience. Meditation is an ocean: it goes up and down, like the stock market. No two experiences will be the same, and it will lead to disappointment if you expect that: on days when you are busy, stressed or feeling sensitive, you may struggle to meditate or have a different experience.

Please tell us a little bit about yourself and your work in the tech and medical space?

The first thing you should know about me is that I am not a conventional doctor and I have a major interest in the field of scientific wellness. The question I am fascinated with is not how we extend lifespan, but how we prolong “healthspan” – or the number of years we work and live healthy lives. 

I spend part of my time working one-on-one with high-performing individuals who want to maintain optimal health despite incredibly demanding schedules. I stay current with the cutting edge of innovation by advising and consulting a number of technology companies (apps, wearables, biotech, digital health, food tech, etc.). 

During your residency, you realized you had to change paths to make a difference. Why is it important to follow your gut instincts, and what is your advice to those who want to make a change in life but are afraid to jump?

I think a lot of people suffer unnecessarily because they find themselves in jobs that make them miserable. We don’t spend a lot of time helping young people find their purpose. I was working with an executive coach in residency and we were looking at my skills and strengths. We found that many were actually unsuited for working in a bureaucracy (entrepreneurs are notoriously unemployable). I would go to work at the hospital and feel like an outsider. But then I would spend my free time hanging out with entrepreneurs and feel like a normal person. Many were grad-school drop-outs and some didn’t even go to college, and yet they were running companies with multi million-dollar valuations. It occurred to me that if they could make the jump and do well, so could I. 

I decided I wanted to get some experience working in tech and I networked like crazy looking for companies with problems that I knew I could solve. That’s how my consultancy started. I surrounded myself with amazing mentors who encouraged me to maintain my license and start a medical practice around my passion: optimizing health. Had I not interacted with so many business founders, I wouldn’t have been able to develop health programs for them. So my advice would be: trust your gut. This is the only life you have in this body. Look up the Holstee Manifesto. Know your top five core values and use them as a compass off which to base decisions. Mine are freedom, health, family/community, creativity and achievement. 

You specialize in preventative medicine. What are the five fundamental things we should do every day to optimize health and wellbeing?

1) Fill your body with foods that fuel nourishment and wellbeing beyond a few seconds of pleasure. Really listen to your body when you put food inside. What is it telling you after an hour, three hours, 24 hours? Course correct when something goes wrong. I do my meal planning on Sundays and buy my food from the farmer’s market. Local, organic produce is much higher in vitamins and minerals than store-bought goods. 

2) This is going to sound a little weird, but I put meditation before everything else because I consider “subtle body building” to be easily the most transformative thing I do regularly to optimize my health. The first thing I do when I wake up is use the restroom, drink some water and then meditate for 15-20 minutes. If I don’t do this my entire day is thrown off. 

3) Exercise is incredibly important and I get it out of the way first thing in the morning. I use a lot of fitness apps rather than go to a gym. I don’t have a lot of time to waste so I focus on what I can get done in less than an hour. And I try to find any excuse I can to move throughout the day. I take calls while walking. I walk instead of driving to work. 

4) I mind my circadian rhythms by being careful about evening screen time. I have an evening routine and I try to get to bed before 11pm. Quality sleep is unbelievably important for optimal health.

5) I plan out my supplement regime at the beginning of every month. I have an Excel file explaining what I am taking, why I am taking it, when I take it, what dose and where I bought it. Supplements work really well if they are of pharmaceutical-grade quality and used correctly. Most people don’t get their bang for their buck because they end up taking these haphazardly. Taking supplements appropriately as part of a routine took me about a year  – not kidding – but they have made a huge difference in my health.

Digital detoxing, silent retreats and sensory deprivation tanks are just a few methods that people use to get away from it all. What other sustainable ways can help us unplug every day, and why is it important to do so?

I started meditating simply by focusing on my breath for three minutes at a time. Then I tried float tanks. Then I read books on meditating. Then I went on weekend courses at a nearby meditation center. Then I took a nine-day course, which felt like two years of therapy condensed – It was really challenging. Now I meditate every morning for 20 minutes. It took me a while – five years – to get to where I am today. Like anything else, start low (duration), go slow and work your way up.

Why is the medical profession still approaching health and wellbeing with a chemical rather than a natural approach? Will this push the younger generation of doctors away from the profession? 

A medical doctor has become a subcontractor of insurance companies that dictate what can and cannot be considered medicine. For this reason, there are few billing codes that cover programs for wellbeing. Billing codes mostly cover procedures and drugs. I think we’re going to have a very, very big problem on our hands if we don’t start encouraging people to prevent disease before it happens. Insurance companies are eventually going to see the light and things will shift. There is a gigantic market for wellness – in Germany, you can even get coverage for this kind of care. We’ll catch up eventually.

Why is food important for a healthy body and mind?

The single most important thing you can do to change your body’s function is to build it out of high-quality raw materials. If you build a building out of plywood, it’s not going to last long or remain resilient. For this reason, I look at food as an incredibly important investment in myself and my future self. Without quality food, my mind is not going to function at its best and I’m not going to feel awesome. I track my nutritional changes with labs and I have plenty of evidence to show that eating poorly for even a month can change your markers. For the same reason, eating super clean for a month can also shift your numbers. This is why I am a big proponent of scientific wellness. It gives you feedback that is personalized and motivating. 

Silicon Valley CEOs are increasingly realizing that their teams need to be healthy and happy in order to perform. What advice do you have for corporates who want to live and work well?

Invest in your health as you would in your finances: compounding interest applies to wellness as well as bank accounts. 

Prevention is better than cure. What are some fatal diseases that can be avoided by better health and nutrition?

Almost every modern chronic disease is preventable with better self-care. A large percentage of cancers, diabetes, heart disease and depression can be prevented by taking proactive measures.

If a reader of this interview wants to make a positive lifestyle choice, perhaps in nutrition, what do you advise?

Be very careful about health blogs. A ton of people are out there trying to market and sell products to you. Everything you read for free is usually being paid for by advertising or selling something, so be a mindful consumer of health information. Don’t try to be your own doctor. Find someone who you can trust to guide you in the right direction. Even I have a health coach who keeps tabs on my labs and keeps me accountable. 

 Dr Molly Maloof will lead the Food as Medicine week starting May 6, 2017 

“I’m not a ‘morning person’” is a commonly heard refrain, but fumbling through the beginning of a day without purpose is detrimental to productivity, which leads to physical and mental fatigue. Here are a few helpful tips to help you design a perfect morning routine and always start off on the right foot.

Get a good night’s sleep

Obvious as it may seem, getting a good night’s sleep ensures one wakes early and refreshed. Dr. Frank Lipman MD, founder and director of Eleven Eleven Wellness Center in New York City, suggests that productive sleep also requires waking up correctly, with one action complementing the other. Lipman also suggests using a dawn simulation device to gently ease you into wakefulness.

Habit stacking

Cathryn Lavery, co-founder of Best Self, a company that designs tools to help people achieve their full potential, cites Habit Stacking as a good way to expand a morning routine. Take a hard-wired habit such as brushing your teeth, and ‘stack’ a new habit on top to save your brain from trying to create a brand new path in your neurons. Lavery stacks three minutes of meditation on top of brushing her teeth to offset procrastination and ready her mind for the day ahead.

Exercise

Exercise – at any time of the day – is key to a healthy lifestyle, but studies show that people are more likely to stick to a routine if they exercise in the morning. Cedric X. Bryant, PhD, chief exercise physiologist at the American Council on Exercise, says though it’s good to work out whenever you can, those who exercise in the early hours of the day tend to stick with their habit of getting physical because exercise is prioritized before other distractions. In an article for WebMD, Bryant adds that morning exercise can also improve sleep because evening exercise can cause over-stimulation too close to bedtime.

Motivational visualization and goal setting

Introducing motivational visualization and goal setting into a morning routine sets the tone for the rest of the day and prepares for situations that may be encountered later. Simply visualize meeting long-term goals as well as the day’s tasks. Steve Jobs, the late CEO of Apple, would spend his mornings reflecting on and evaluating his work and goals. He would ask himself, “If today were the last day of my life, would I want to do what I am about to do today?” If his answer was negative for too many days in a row, he would recognize a need for change. Self-help author and motivational speaker Tony Robbins affords himself an ‘Hour of Power’ every morning, incorporating motivational mantras and visualizations to mentally boost his day.

Nutrition

The United Kingdom’s Nottingham University recently published findings from 83 separate studies on energy and self-control, discovering that morning hydration is imperative to starting the day right. Chōsen founders John Stanton and Robin Connelley both start their mornings with lemon water and a nutritious breakfast. Drinking lemon water is becoming increasingly popular as lemons are packed with potassium, vitamin C and antioxidants, and hydration is key after many sleeping hours without water. Lemon water also spikes energy levels giving you steady, natural energy throughout the day by improving nutrient absorption in the stomach.

In the US, recent studies at the Cornell University Food and Brand Lab found that 96 percent of naturally slim people eat breakfast, indicating that the first meal of the day is strategic to weight control. Robyn Youkilis, author of nutrition-wellness guide Go With Your Gut, says her ‘Superhuman Breakfast’ is a game changer that’s packed full of nourishing protein, greens and fresh, starchy and fermented vegetables that are full of health-enhancing goodies.

Digital detox

Chōsen founders Stanton and Connelley both try to avoid their phones and computers for at least an hour after waking. Stanton doesn’t use the alarm on his phone to remove the temptation to check emails, messages and social media, and uses his morning to reflect on non-work related goals and creative thoughts. David Karp, founder and CEO of blogging platform Tumblr, doesn’t check emails until arriving at the office around 9:30am. Karp tells Inc. Magazine, “Reading e-mails at home never feels good or productive. If something urgently needs my attention, someone will call or text me.”

So sleep well, stack those habits, exercise, visualize, reflect, hydrate, nourish and savor digital detox to create the perfect morning routine for your ideal day. Ultimately, choose to move through your mornings – and your life – with renewed purpose.