"Want to live longer, healthier, happier? Pick your morning routines wisely."

 

“Win Your Morning, Win Your Day, Win Your Life”... is serious wisdom.

 

Here’s what I do and why. I hope it’s helpful. Whatever routines you choose, make them non-negotiable.

 

#1. Morning Attitude—“Gratitude & Optimism”: When I wake every morning (usually around 6 a.m.), I reflect on Gratitude and Optimism before I even open my eyes. I am grateful to be alive, to have the opportunities and challenges before me, and optimistic about the future and my ability to shape it. This sets a powerful basis for the rest of my morning, day, and life.

 

#2. Stack Your Habits for Maximum Impact: Don't just do one healthy thing—stack them. During (6 a.m.–6:30 a.m.), I combine Qi Gong and vagal nerve stimulation for stress management and meditation for mental clarity. This "habit stacking" makes the most of my time while cementing multiple healthy behaviors. It also sets me up for my next activity, writing.

 

#3. Prioritize Before You Digitize: Before diving into emails and notifications, set your top two, or three priorities for the day. I keep an active “Action List” with my top projects and priorities. I review it and write down my few things, noting,  “If I pull these off, today is a total win.” This mental clarity exercise reduces stress and ensures you're focusing on what truly matters to you.

 

#4. Make Exercise Non-Negotiable: Exercise isn't just about staying fit—it’s your #1 pro-longevity protocol. As Dr. Kenneth Cooper says, "We don't stop exercising because we grow old; we grow old because we stop exercising." Whether it's weight training for muscle maintenance or HIIT for mitochondrial health, make movement a daily priority. 

BUT MAKE NO EXCUSE: If you can’t put in a full hour of resistance training, do something for 10 minutes...

**My 10-Minute Longevity-Boosting Morning Routine**  

*(Focus: Mobility, Strength, Balance & Breath)*  

**1. Warm-Up (1 Minute)**  

- **March in Place** (30 sec): Lift knees gently, and swing arms. Imagine waking up every joint.  

- **Arm Circles + Deep Breaths** (30 sec): Circle arms forward/backward; inhale through nose, exhale fully.  

*Why?* Prepares your heart, lungs, and muscles for action.  

**2. Dynamic Mobility (2 Minutes)**  

- **Torso Twists** (30 sec): Feet hip-width, rotate upper body side-to-side, arms swinging naturally. Keep hips forward.  

- **Side Bends** (30 sec): Reach right arm overhead, lean left; switch sides. Move like a palm tree in a breeze.  

- **Ankle Rolls** (30 sec per leg): Lift one foot, and roll the ankle clockwise/counter. *Critical for balance and circulation!*  

**3. Strength & Stability (3 Minutes)**  

- **Chair-Assisted Squats** (1 min): Sit to stand (or hover above the chair), engaging glutes and thighs. Keep knees over toes. *8–10 reps.*  

- **Wall Push-Ups** (1 min): Lean at an angle against a wall; lower your chest toward the wall, and push back. *10–12 reps.*  

- **Bird-Dog** (1 min): On hands and knees, extend opposite arm/leg. Hold 3 sec; alternate. *6–8 reps/side.*  

*Why?* Builds functional strength for daily life—no gym required!  

**4. Balance & Coordination (2 Minutes)**  

- **Heel-to-Toe Walk** (1 min): Walk in a straight line, placing heel directly in front of toes. Arms out for balance.  

- **Single-Leg Stand** (30 sec/side): Hold a chair or wall if needed. Focus on a fixed point. *Bonus: Smile—it’s harder than it looks!*  

**5. Cool-Down & Stretch (2 Minutes)**  

- **Seated Forward Fold** (30 sec): Sit, legs extended; hinge from hips to reach for toes (keep knees soft).  

- **Chest Opener** (30 sec): Clasp hands behind back, gently lift arms while rolling shoulders back.  

- **Deep Breathing** (1 min): Inhale for 4 counts, exhale for 6. Visualize stress leaving your body.  

Consistency is your superpower. By dedicating just 10 minutes daily, you’re investing in a future where you’re *strong, agile, and unstoppable*. Modify as needed, but always show up. You’ve got this!  

*“The best time to plant a tree was 20 years ago. The second-best time is now.”* 🌱  

**Now go conquer your day—your body and mind are ready!** 💪✨

 - Start Journaling Like Benjamin Franklin: Ben Franklin knew something about longevity: he lived to 84 years old in an era when the average lifespan was just 35 years. His secret weapon? He started a morning journaling practice at age 20. Every morning, Franklin would ask himself, "What good shall I do this day?" This simple question became a powerful tool for self-improvement and purpose-driven living. Three centuries later, science confirms what Franklin intuited: journaling reduces stress, boosts productivity, and helps align your daily actions with your long-term goals.

The Easy Money is Over

This year has been a dream run for the markets, one of the most favorable periods I can recall. Let’s break it down:

• Low Volatility: Markets stayed calm, making it easier to hold positions.
• Strong Uptrend: An almost unstoppable climb lifted nearly everything.
• Dip Buying: Every pullback turned into an opportunity for quick gains.
• Speculation Thrived: High-risk names soared to unbelievable heights.

The market likely covered if you were leveraged, had a messy strategy, or made avoidable mistakes. That’s the nature of a bull market—everyone looks like a genius.

But next year will be different.

Here’s the personal reality check:

• Stay Humble: If you made big profits, don’t let it get to your head. Overconfidence kills in a changing market.
• Stay Vigilant: The easy trend might be over. Winning next year will require sharper strategies and better discipline.
• Put in the Work: If you didn’t capitalize this year, take it as motivation. Success comes to those who learn and adapt.

The bottom line: Complacency is a killer. The markets will always test you. Be ready, humble, patient, and evolving.

Enjoy the ride!

Thanks to all of you, Merry Christmas and a Happy New Year!

Yesterday's Fed announcement, and that baffling press conference after, just reset the game for the months ahead.

A new era dawns, rewriting the rules of the market game—

With the recent U.S. election, there’s been a big shift from left to right. If history tells us anything, though, these swings back and forth aren’t new; they’ve repeatedly shown up in American politics. A great read that dives into the timing and impact of these shifts is The Cycles of American History by historian Arthur Schlesinger. He noted that these political tides tend to move in roughly 18-year cycles, though it seems to be speeding up a bit in recent years.

For us as traders, there’s an opportunity here. These shifts bring new winners and losers in the business world. Not every company will benefit; some will ride the wave, while others will struggle. That’s where a solid strategy and selective stock picking come in—keeping ourselves on the “right side of the road” will be key in navigating what’s next.