Adopting a structured morning routine consisting of light exposure, nutritious food, exercise, sauna, and photobiomodulation (red light) optimizes cognitive function and mental clarity.

noli's read

This routine is based on well-documented physiological mechanisms. Morning light exposure helps regulate the circadian rhythm (meta-analysis, PubMed), which promotes daytime alertness. Physical exercise is widely recognized for improving neuroplasticity and cognitive abilities (RCT, various neuroscience journals). The sauna, often associated with stress reduction and improved cardiovascular health, shows promising results but remains more difficult to isolate as a direct cause of immediate mental clarity (observational studies). Red light therapy (photobiomodulation) is an emerging field with solid evidence in tissue recovery, although its cognitive effects in healthy humans are still under study (preliminary studies). The 'nutritional' aspect is broad, but the link between stable blood glucose and focus is robust. The creator combines several beneficial habits here, making it difficult to attribute the merit to any one specific factor.

the sources

1. 1Blume C, Garbazza C, Spitschan M 2019
2. 2Brown TM et al. 2022
3. 3Laukkanen T, Khan H, Zaccardi F, Laukkanen JA 2015
4. 4Laukkanen T, Kunutsor SK, Zaccardi F, et al. 2018
5. 5Wunsch A, Matuschka K 2014