Working out intensely first thing in the morning is a total game-changer. You absolutely must for at least 66 days, exercise for 20 minutes first thing in the morning. The first 20 minutes of exercise absolutely need to be intense so you sweat because brain-derived neurotrophic factor. BDNF is released through sweat. Like I said, this is the factor in your brain that will promote neurogenesis, and it’ll repair damaged brain cells. John Ratey who wrote the book, Spark, says, “BDNF is miracle growth for your brain.” Imagine how valuable it will be for you to process more quickly as you go through your day, to see opportunities to work better, to go harder. Exercising first thing in the morning will also release dopamine. Like I mentioned, dopamine is the neurotransmitter of inspiration. So if you look at people who just seem to be on fire, they have all of this drive, almost every single one of them, I bet you, have some form of exercise. And I suggest to you do it first thing in the morning because just imagine first thing in your day, you elevate your pharmacy of mastery. You increase your metabolic rate, you’ll burn fat more quickly. You have more energy. You want to start that all off first thing in the morning so it sustains itself for a magnificent day. There’s a piece of research from the University of Toronto that says, the positive benefits that you feel after exercise lasts 16 hours after the workout. I am suggesting to you, at a very minimum, exercise first thing in the morning. Your productivity, your creativity, your prosperity, your happiness, your ability to love, and your ability to do amazing things in the world will fundamentally transform as a result of that one morning choice. Let’s call this the primary choice of greatness, getting up first thing in the morning and some sweaty exercise.
