About this Video

• Video Title: The 15 Minute Morning Routine That Melts Away Stress
• Channel: Nathan Sages
• Speakers: Nathan Sages
• Duration: 00:16:45

Introduction

This video details Nathan Sages's 15-minute morning routine designed to reduce stress and boost energy. The routine emphasizes consistency and its impact on daily productivity and overall well-being.

Key Takeaways

• Hydration and Electrolytes: Begin the day by hydrating with water and a pinch of salt to replenish electrolytes lost during sleep. This is crucial for energy levels.
• Sunlight Exposure: Expose your eyelids to sunlight to reset your circadian rhythm and avoid the negative effects of immediate screen time.
• Stretching and Grounding: Incorporate stretching and grounding exercises to release tension and improve blood flow.
• Walking in Nature: A 3-4 mile walk (or shorter if time is limited) in nature significantly reduces cortisol levels, boosting testosterone.
• Delayed Coffee with Healthy Fats: Wait 1.5-2 hours before consuming coffee. Add raw butter for added nutrients and improved taste, acting as a testosterone booster.
• Skincare Routine: A simple skincare routine involving icing the face to reduce inflammation and applying beef tallow. Prioritizing gut health through diet is emphasized as more important than complex skincare products.
• Reading: Dedicate 10-15 minutes to reading to improve cognitive function, relax, and enhance communication skills.
• Consistency is Key: The overall message stresses the importance of consistency in maintaining any routine for long-term benefits.

La rutina matutina de 15 minutos de Nathan Sages consiste en optimizar tu cuerpo y mente para un día productivo y con menos estrés. Debes hacer lo siguiente:

1. Hidratación: Inmediatamente al despertar, bebe agua con una pizca de sal para reponer electrolitos.

2. Sol: Expón tus párpados a la luz solar para regular tu ritmo circadiano.

3. Estiramiento: Haz estiramientos para liberar tensión y mejorar la circulación sanguínea.

4. Caminata: Camina de 3 a 4 millas (o menos si tienes poco tiempo) al aire libre, preferiblemente en la naturaleza, para reducir el cortisol y aumentar la testosterona.

5. Café con Mantequilla: Espera 1.5 a 2 horas antes de tomar café. Cuando lo tomes, añade mantequilla cruda para obtener nutrientes adicionales.

6. Cuidado de la Piel: Aplica hielo en tu cara para reducir la inflamación y luego usa manteca de res (tallow). La salud intestinal a través de la dieta es crucial para una piel sana.

7. Lectura: Lee durante 10-15 minutos para mejorar la función cognitiva y relajarte.

La clave es la constancia. Ajusta la rutina a tu tiempo disponible, pero mantén la secuencia y la regularidad para obtener los mayores beneficios.