Week 5: Win Your Morning

You are becoming powerful. Driven by ancient instincts.

When the sun rises, your internal physiology no longer guesses. It knows.

We anchor you deeper into your wake signal—light, protein, grounding, and movement become non-negotiable. This week builds the framework of metabolic independence you’ll live on.

Now is where the rhythm becomes ritual. The signal shifts from “trying to remember” to “needing to respond.”

Your Commitments This Week:

You'll notice how often I say "add" here. That means we are layering. You are not allowed to forget about the previous weeks, those habits become lifelong.

Light
🌅 Viewing the sunrise every day is now mandatory and I want you to take ownership and responsibility over this habit. Make it YOURS.
– Outside. Cold. Feet on the Earth. Sky in your eyes.
– A huge part of the increased sleep quality you have experienced is secondary to this sunrise experience. The sunrise connects the hormonal sleep system as soon as you wake up. Grounding shifts electron flow which decreases inflammation, improving sleep, mitochondria and all disease states.

Savage Challenge → See sunset outdoors every single day this week.

Movement
🚶 Take your walk further. Add in a short bout of jogging or even running. Flow, bounce, rotate, jump. This is natural, intentional, barefoot and free. Feel this likely for the first time in a very long time.

Savage Challenge → Sprint for 20 seconds after your walk. If its been a long time, do your best without hurting yourself

Cold
❄️ 3-5 minute cold shower or partial-body immersion. This is long enough to now start to transition your body into cold mode during these minutes. Activating "cold mode" is so important and a key to the rest of this program and your long term health.

-I know it's uncomfortable, think of it like vegetables as a kid, its just something you have to do!

Savage Challenge → Do your first cold only shower. Start to finish. No re-warming.

Food
🥕 Your circadian anchor meal should be feeling more natural. You are finding your balance with protein and seasonal vegetables. You are avoiding carbs in the morning. You are decreasing your daily hunger and especially your craving for snacks.

🥤 No sugary drinks
💧 Plain water only; have a non-fluoridated source confirmed and ready by now.

🍽 Continue working toward just two meals per day—snacking should already be eliminated.

Savage Challenge → No sugar AT ALL, no drinks except water, 100% compliance.

Circadian
📵 Screens off or fully filtered by 7:30 PM

-We're going big here, I want you to take ownership of this in the same way you do with sunrise. I also want you to take notice that these are the first two things I want you committing fully to. There is a reason for that!

Savage Challenge → Two night this week, spend every moment after sunset in candlelight.

Why This Matters

This is where iteration becomes identity.
Each sunrise experience structurally wires your suprachiasmatic nucleus (SCN). Each cold exposure reactivates true thermal resilience. Each protein-loaded breakfast reboots leptin tone.

Let it sink in—this is the moment metabolic autonomy begins to dig roots.

Many clients report:

A new level of clarity by day’s peak
Appetite shut-off by late morning
Far deeper sleep phases
A refined sense of internal timing—not chasing sleep or breakfast needs

Feeling more alert? Less hungry mid-morning? Good.

If something feels off—especially with protein or cold—reply and let me know.

Track Your Rhythm:

✅ Sunrise sun + grounding
✅ Outdoor free-play and walk daily
✅ Cold shower exposure
✅ Screens off by 7:30 PM and blue blocker strategy underway

📄 Week 5 PDF