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1 1 The 5 AM Miracle with Jeff Sanders #181: Back to the Basics: My Top 7 Daily Healthy Habits December 12, 2016 Introduction [Play Double Stoker ] In my attempt to have more energy, focus, and improved results, I have discovered that a health-first perspective is the only way I can guarantee my own success. [Fade Out Music] This is The 5 AM Miracle - Episode #181: Back to the Basics: My Top 7 Daily Healthy Habits [Intro Song] Good morning and welcome to the 181st episode of The 5 AM Miracle. I am Jeff Sanders and this is THE podcast dedicated to dominating your day before breakfast.

2 2 Every Monday morning my goal is to help you bounce out of bed with enthusiasm, create powerful lifelong habits, and tackle your grandest goals with extraordinary energy. Here on The 5 AM Miracle Podcast we discuss early mornings, and we dive deep into topics like healthy habits, personal development, and rockin productivity! This week I discuss the top daily habits that keep me energized, focused, and highly productive. And, in the Tip of the Week segment I will share a counter-intuitive strategy for taking action. But first, if you love this podcast, but you have not yet signed up for The 5 AM Club, this is a great time to do so. The 5 AM Club is totally free and it provides many great benefits, like 2 free ebooks, my Daily Rituals Template to monitor your daily habits, weekly updates that include the show notes for every episode of the podcast, and exclusive discounts on all of my products. I also share my top 10 tools for being insanely productive as well as a step-by-step plan for waking up bright and early every morning. To get your free gifts and learn how you can dominate your day before breakfast, visit

3 3 5amMiracle.com. Now, let s begin with this week s feature segment! [Fade Music Up and Out] We are fast approaching a new year and this may be THE BEST time of the year to review your daily habits. This week we are going back to the basics to discuss healthy habits, specifically ones that help you increase your daily energy, focus, and productivity. This is a also a great time to mention that over the years I have clearly seen how my health effects m ability to be productive and stay productive day after day. I have a Health-First perspective when it comes to productivity because I know that when I am healthy I am productive. When I am healthy I have a positive attitude, I am energized, I am more willing to do harder work, I am more disciplined, and I am the best version of myself. I highly encourage you to adopt a similar philosophy

4 4 to ensure you can also be as healthy and productive as possible. Back to the Basics: My Top 7 Daily Healthy Habits 1. Limit caffeine a. Goal: get a boost AND fall asleep at night 2. Stick to an evening boundary a. Goal: stop work AND fall asleep quickly 3. Go to sleep early a. Goal: get enough quality rest every night 4. Wake up early a. Goal: dominate my day before breakfast 5. Workout a. Goal: increase energy, improve fitness, feel healthier b. Intense run/lift + Yoga + Inversion 6. Hydrate and/or drink a smoothie

5 5 a. Goal: increase energy + get quality nutrients 7. Work at a standing desk a. Goal: maintain energy, stay active all day Review 1. Limit caffeine 2. Stick to an evening boundary 3. Go to sleep early 4. Wake up early 5. Workout (intense run/lift + yoga + inversion) 6. Hydrate and/or drink a smoothie 7. Work at a standing desk [Fade In Spring in My Step ] The holiday season is here, and I know that guys can be hard to shop for, which is why Harry s Razors can be the perfect gift. I personally get a great shave from Harry s, as their products are both practical and productive (as they can save you time and money). Even my wife Tessa tried shaving her legs with a Harry s razor and she loved it too!

6 6 If you haven t heard of them before, Harry's was started by two best friends Jeff and Andy who were fed up with being overcharged for razors, so they started their own razor company to give people what they deserve: a great shave at a fair price. This Holiday, Harry s is offering a limited edition shaving set. A chrome razor handle 3 of Harry s German-engineered 5-blade cartridges Foaming shave gel All in a beautiful gift box that is available for just $30 As a special offer for fans of the show, I have partnered with Harry s to give you $5 off your order when you enter code 5AM at checkout. Ground shipping ends on December 16 th, so ACT NOW. Go to Harrys.com and enter code 5AM at checkout for $5 off. That s Harrys.com, code 5AM. I m a big fan of eating healthy, especially during

7 7 the holidays when healthy food can be very hard to get a hold of. So, I highly recommend you try Organifi Green Juice this holiday season. I have been drinking this every day for the last few months, and it s amazing stuff! Organifi Green Juice Gently-dried Superfood powder Organic Non-GMO Gluten-free Soy-free Dairy-free Vegan No blending or juicing required. 1 simple scoop per day with 30 servings per bottle Ingredients Chlorella Spirulina Mint Beets Matcha Green Tea Wheatgrass Turmeric Lemon Coconut Water

8 8 and more.! Visit JeffSanders.com/greenjuice Use the Coupon Code SANDERS to save 20% off your order. Once again, that s JeffSanders.com/greenjuice [Fade Out Music] This week s Tip may appear to be counter-intuitive, but it works. I recently heard this slight twist on a common phrase and I think it speaks volumes to the busyness we all face everyday. Don't just do something -- sit there. Don t just be busy. Don t just check your phone, again. Don t just turn on the TV. Don t just move for the sake of movement. Don t just jump to something shiny because it s right in front of you. Instead, pause. Take a minute. Think.

9 9 Meditate. Just sit there. The goal with productivity is not busyness or doing a lot of things -- it s about effectiveness -- doing the most important things, and nothing else. Between your sessions of doing important work, stop. Pause. Sit. Take a minute and rest. You will need a transition to move from one project to another. You will need a new perspective, a fresh and renewed mind, a new set of ideas and creative energy. It s hard to renew your mind and body if you never give yourself the chance to stop. My challenge to you this week is to let go -- find a way to pause in the middle of the chaos you may find yourself in. Don t just do something -- sit there. [Opening Night Music]

10 10 Action Steps: #1 Adopt a health-first perspective. It s easy to get carried away with extra work, new projects, and ongoing commitments. Prioritizing health can be tricky. By adopting a health-first perspective you can flip your schedule, get your healthy habits in early in the day, and gauarantee your own success. #2 Using the strategy of Gary Keller s popular book, The ONE Thing, choose just one healthy habit to commit to that will make every other habit easier or unnecessary. For example, if the biggest obstacle between you and a daily workout is getting out of bed on time, then commit to going to bed early to make everything else easier or unnecessary. By going to bed early you can get all the sleep you need, wake up early, and get your workout in. Find your ONE Thing habit that will accomplish this in your life. #3 Schedule a short daily session of meditation. In order to help you accomplish the Tip of the Week, you can just sit and meditate.

11 11 Meditation is one of the best ways to clear your mind and give you a fresh start between tasks. You can start with just a minute or two per day and increase your time when you re ready. So, schedule a short daily meditation on your calendar today and every day going forward. [Fade In Music] As always, if you would like to see the complete list of the links I mentioned in this episode, please visit the show notes page at JeffSanders.com/181, as in Episode 181. Finally, due to popular demand, on the podcast next week I will be interviewing the author of the best-selling book, Sleep Smarter, and host of The Model Health Show, Shawn Stevenson. We will be discussing how to get the best sleep you possibly can. This is an episode you don t want to miss! Well, that's it for this episode of The 5 AM Miracle Podcast. Until next time remember, you have the power to change your life, and the fun begins bright and early.

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1 The 5 AM Miracle with Jeff Sanders #182: Sleep Smarter with Shawn Stevenson December 19, 2016 Introduction [Play Double Stoker ] How much does your sleep (or lack thereof) matter to you, your health,