Connect with us

Health

Happiness expert shares 6-step morning routine that boosts mood and productivity

Published

on

Happiness expert shares 6-step morning routine that boosts mood and productivity

NEWYou can now listen to Fox News articles!

Starting the morning on the right foot can pave the way for a successful day.

A new wellness trend focuses on the “5 to 9 before your 9 to 5,” which entails a healthy regimen between the hours of 5 a.m. and 9 a.m. before heading to work.

Behavioral scientist and happiness expert Arthur Brooks, professor at the Harvard Kennedy School and Harvard Business School in Boston, has proven these benefits through his six-step morning protocol to live more positively.

THAT MORNING CUP OF COFFEE COULD BE THE KEY TO A HAPPIER DAY, NEW STUDY SUGGESTS

Advertisement

In an in-person interview with Fox News Digital, Brooks broke down each of the six steps that set him up for a productive day, which he says have “dramatically improved” his life.

“You need to be disciplined, and you need to structure your day, and it turns out that what you do first thing in the morning really matters a lot,” he said. “I follow [this] almost every day.”

Behavioral scientist and happiness expert Arthur Brooks joins Fox News Digital for an interview. (Angelica Stabile; Fox News Digital)

1. Wake up before dawn (4:30 a.m.)

Brooks said he was not a morning person for years, as he was a musician in his 20s who never woke up before sunrise and thought of himself as a “night owl.”

COFFEE CRAZE HITS HOME AS MORE AMERICANS EMBRACE IN-HOUSE CAFÉ CULTURE

Advertisement

“The truth of the matter is, you can change your chronotype,” he said. “You can be more of a morning lark. It’s actually not that genetic, and it’s a really worthwhile endeavor to try to change that.”

“If you get up before dawn, you’ve kind of won the day, but not just morally — you’ve won neuro-scientifically.”

Research suggests that waking up before dawn promotes better focus, creativity and mood. (iStock)

According to the “Office Hours” podcast host, research suggests that waking up before dawn promotes better focus, creativity and mood. This is rooted in an “ancient idea of Indian wisdom” called Brahma Muhurta, which means “creator’s time” in Sanskrit.

“But it’s not just religion. It really does have a lot of science behind it,” Brooks said. “I get up at 4:30 a.m. — it works for me; it works with my schedule. You’ve got to figure out what yours is. But if you’re getting up when the sun is already warm, you’re already kind of behind the eight-ball.”

Advertisement

VIRAL MORNING WELLNESS ROUTINE PROMISES MORE ENERGY AND FOCUS BY NOON

Brooks noted that he uses a real alarm clock to wake up, as he keeps his phone out of the bedroom at night to avoid overexposure.

2. Move your body (4:45 a.m.-5:45 a.m.)

Brooks begins his day with a workout in his home gym, noting the importance of getting “real exercise” first thing in the morning.

Armed with an electrolyte drink, he typically does 75% resistance training and 15% Zone 2 cardio —  steady-state aerobic exercise that feels easy to moderate — for an hour.

For those who are just starting out with this new schedule, Brooks recommends light exercise, like walking. (iStock)

Advertisement

There are a variety of ways to exercise, from endurance to yoga, Brooks noted. “If the first thing you do when you wake up is pick up heavy things and run around, you’re going to have a much better day,” he added.

TIKTOK’S 50-JUMP RITUAL IS REDEFINING HOW PEOPLE WAKE UP AND WARM UP

For those who are just starting out with a fitness and early wake-up routine, Brooks recommends light exercise, like walking.

3. Get metaphysical (6:30 a.m.)

After showering, Brooks heads out of the house for a 6:30 a.m. Catholic mass.

While not everyone is Catholic, or even religious, Brooks recommends participating in some type of “transcendent activity” that connects the body and soul.

Advertisement

Worship and meditation are great for “de-focusing” yourself, Brooks said. (iStock)

“You need to do something to not focus on yourself,” he said. “Worship is great for that. Meditation is good for that. There are a lot of different ways you can actually undertake this, but the whole point is to zoom out and get little.”

‘GREAT LOCK-IN’ BECOMES FALL’S HOTTEST WELLNESS TREND — HERE’S WHAT IT MEANS

“When I am on the road, which is about half the time, I stay in places where there’s a morning mass if I can possibly find it, such that I’m focusing on my soul just as much as I focus on my body.”

4. Coffee (7:15 a.m.)

Most people who wake up before 5 a.m. will feel inclined to immediately head for the coffee machine, but Brooks discouraged this impulse to reach for caffeine first thing in the morning.

Advertisement

CLICK HERE TO DOWNLOAD THE FOX NEWS APP

Caffeine blocks a chemical in the brain called adenosine, which swarms the brain at night and makes you groggy in the morning. As a result, drinking it makes you feel more alert.

But Brooks said this is “not the best use” for coffee, as he instead recommends a morning workout to help clear any remaining adenosine.

Drinking coffee first thing in the morning is “not the best use” for max energy, according to Brooks. (iStock)

By the time coffee is introduced into the system, about an hour or two after waking, the brain is clear of adenosine, and the caffeine can focus on providing the body with energy.

Advertisement

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER

“You’re not going to wake up with caffeine, you’re going to focus with caffeine,” he said. “It’s going to vacuum dopamine into your prefrontal cortex, and you’ll be more creative, you’ll be more stimulated to come up with new ideas, and that means you’re setting yourself up for a brilliant workday.”

5. Eat a high-protein breakfast (7:30 a.m.)

Protein is “critically important” for getting the most return from your morning workout, building strong muscles and shaping a balanced diet, according to Brooks.

For breakfast, he prefers non-fat Greek yogurt, topped with walnuts for micronutrients, mixed berries for antioxidants, whey protein and sometimes stevia for sweetness.

Clean protein can help build strong muscles and boost mood, the expert said. (iStock)

Advertisement

“I get 60 grams of protein with less than 400 calories. And man, I am ready to go,” he said. “With that caffeine and that meal, I’m ready to work.”

These “clean protein” breakfast options also contain tryptophan, the chemical best known for its presence in turkey that can cause sleepiness. In smaller doses, tryptophan can improve mood and mellow out the nervous system, Brooks noted.

6. Enter a flow state (8:00 a.m.)

Between 8:00 a.m. and noon, Brooks said he gets four solid hours of productivity and creativity, “with a level of focus I was never able to get earlier in my life before I set up this morning protocol.”

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ

He enters and remains in a “state of flow” during his morning work, uninterrupted by social media or phone notifications.

Advertisement

“I can do more in four hours than I used to be able to do in two days. And I’m happier when I do it,” Brooks said.

CLICK HERE FOR MORE HEALTH STORIES

By the time he eats another high-protein meal for lunch, he has completed his essential tasks and can take on other objectives in the latter part of the day.

“It’s really important that you not wreck that period of focus and concentration, spoiling it with your devices,” Brooks added. “Stay clean. Stay focused. Stay creative. And stay happy.”

Advertisement

Health

Aging-related joint disorder increasingly affects people under 40, study finds

Published

on

Aging-related joint disorder increasingly affects people under 40, study finds

NEWYou can now listen to Fox News articles!

Cases of gout are rising in younger individuals, according to a global study.

The condition, which is a type of inflammatory arthritis, steadily increased in people aged 15 to 39 between 1990 and 2021, researchers in China announced.

Although rates vary widely between countries, the total number of young people with the condition is expected to continue rising through 2035.

WEIGHT LOSS DRUGS COULD ADD YEARS TO AMERICANS’ LIVES, RESEARCHERS PROJECT

Advertisement

The study, published in the journal Joint Bone Spine, investigated 2021 data from the Global Burden of Disease (GBD), spanning 204 countries within the 30-year timeframe.

The data measured gout prevalence, incidence and years lived with disability, tracking global trends over time. The results showed a global increase across all three outcomes.

Gout is expected to continue rising in young people through 2035. (iStock)

Prevalence and disability years increased by 66%, and incidence rose by 62%. In 2021, 15- to 39-year-olds accounted for nearly 14% of new gout cases globally, the study found.

Men from 35 to 39 years old and people in high-income regions had the highest burden, but high-income North America topped the list for highest rates.

Advertisement

‘SKINNY FAT’ WARNING ISSUED AS STUDY FINDS HIDDEN OBESITY BEHIND NORMAL BMI

Men were also found to have lived more years with gout due to high BMI, while women tended to have the condition as a link to kidney dysfunction, the study noted.

The total number of cases is expected to increase globally due to population growth, but the study projected that rates per population would decrease.

The researchers noted that data quality, especially in low-income settings, could have posed a limitation to the broad GBD data.

What is gout?

Gout is a common form of arthritis involving sudden and severe attacks of pain, swelling, redness and tenderness in the joints, according to Mayo Clinic. It most often occurs in the big toe.

Advertisement

CLICK HERE FOR MORE HEALTH STORIES

The condition occurs when urate crystals accumulate in the joint. These form when there are high levels of uric acid in the blood, which the body produces when it breaks down a natural substance called purines.

A gout flare-up can happen at any time, often at night, causing the affected joint to feel hot, swollen, tender and sensitive to the touch.

Urate crystals, described as sharp and needle-like, build up in the joint, causing intense pain and swelling. (iStock)

Purines can also be found in certain foods, like red meat or organ meats like liver and some seafood, including anchovies, sardines, mussels, scallops, trout and tuna, according to the Mayo Clinic. Alcoholic drinks, especially beer, and drinks sweetened with fruit sugar can also lead to higher uric acid levels.

Advertisement

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER

Uric acid will typically dissolve in the blood and pass through the kidneys into urine, but when the body produces too much or too little uric acid, it can cause a build-up of urate crystals. These are described by the Mayo Clinic as sharp and needle-like, causing pain, inflammation and swelling in the joint or surrounding tissue.

Risk factors for gout include a diet rich in high-purine foods and being overweight, which causes the body to produce more uric acid and the kidneys to have trouble eliminating it.

Experts urge patients to seek medical attention for gout flare-ups. (iStock)

Certain conditions like untreated high blood pressure, diabetes, obesity, metabolic syndrome and heart and kidney diseases can increase the risk of gout, as well as certain medications.

Advertisement

A family history of gout can also increase risk. Men are more likely to develop the condition, as women tend to have lower uric acid levels, although symptoms generally develop after menopause.

CLICK HERE TO DOWNLOAD THE FOX NEWS APP

Untreated gout can cause worsening pain and joint damage, experts caution. It may also lead to more severe conditions, such as recurrent gout, advanced gout and kidney stones.

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ

The Mayo Clinic advises patients to seek immediate medical care if a fever occurs or if a joint becomes hot and inflamed, which is a sign of infection. Certain anti-inflammatory medications can help treat gout flares and complications.

Advertisement

Fox News Digital reached out to the researchers for comment.

Continue Reading

Health

New study questions whether annual mammograms are necessary for most women

Published

on

New study questions whether annual mammograms are necessary for most women

NEWYou can now listen to Fox News articles!

A new study suggests that annual mammograms may not be the only effective approach for preventing breast cancer.

The research, published in the Journal of the American Medical Association (JAMA), tested a risk-based breast cancer screening approach against standard annual mammography.

The WISDOM randomized clinical trial, led by study authors from universities and healthcare systems across the U.S., considered more than 28,000 women aged 40 to 74 years old, splitting them into a risk-based screening group and an annual mammography group.

ERIN ANDREWS HAD ‘NO SYMPTOMS’ BEFORE CANCER DIAGNOSIS, PUSHES FOR EARLY SCREENINGS

Advertisement

Researchers calculated each woman’s individual risk based on genetics (sequencing of nine breast cancer genes) and other health factors. 

A new study suggests that annual mammograms may not be the only effective approach for preventing breast cancer. (iStock)

Those who were at the highest risk were advised to alternate between a mammogram and an MRI scan every six months. Patients with elevated risk were told to get an annual mammography and counseling.

Average-risk women were guided to get mammograms every two years, while low-risk individuals were advised to have no screening until they became higher risk or reached age 50.

HIDDEN TYPE OF BREAST CANCER COULD BE EXPOSED BY NEW BREAKTHROUGH TECH

Advertisement

The researchers found that risk-based screening did not lead to more advanced cancer diagnoses (stage 2B or higher) compared with annual screening, indicating that it is just as safe as traditional methods. The risk-based approach, however, did not reduce the number of biopsies overall, as researchers had hoped.

Among the risk-based group of women, those with higher risk had more screening, biopsies and detected cancers. Women at lower risk had fewer procedures.

The research, published in the Journal of the American Medical Association (JAMA), tested a risk-based breast cancer screening approach against standard annual mammography. (iStock)

“[The] findings suggest that risk-based breast cancer screening is a safe alternative to annual screening for women aged 40 to 74 years,” the researchers noted in the research summary. “Screening intensity matched individual risk, potentially reducing unnecessary imaging.”

CLICK HERE FOR MORE HEALTH STORIES

Advertisement

Fox News medical contributor Dr. Nicole Saphier, associate professor of radiology at Memorial Sloan Kettering Cancer Center in New Jersey, commented that while these findings are important, the study “completely sidelines” what screenings are designed to do — detect cancer early.

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER

“If you don’t measure stage 0, stage 1 or stage 2A cancers, you can’t tell whether personalized screening delays diagnosis in a way that matters for survival and treatment intensity,” Saphier, who was not involved in the study, told Fox News Digital in an interview.

Those who were at the highest risk were advised to alternate between a mammogram and an MRI scan every six months. (iStock)

More than 60% of breast cancers in the U.S. are diagnosed at stage 1 or 2A, where cure rates exceed 90%, the doctor noted.

Advertisement

The trial doesn’t “fully evaluate” whether risk-based screening changes detection at the earliest and most treatable stages, where screening “delivers its greatest benefit,” according to Saphier.

CLICK HERE TO DOWNLOAD THE FOX NEWS APP

“Mammography is not without risk — radiation exposure, false positives, anxiety and potential over-diagnosis are real and should be acknowledged,” she said. “But it remains the most effective, evidence-based tool for detecting breast cancer early, when treatment is most successful.”

The expert added that labeling women under 50 as “low risk” is “outdated,” as breast cancer diagnoses are on the rise in younger females.

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ

Advertisement

“Until long-term mortality data support alternative approaches, annual screening beginning at 40 for average risk women should continue,” Saphier added. “Women should be assessed for breast cancer risk by 25 years old to determine if screening should begin earlier.”

Continue Reading

Health

Detransitioner Chloe Cole shares complications after gender procedures: ‘I am grieving’

Published

on

Detransitioner Chloe Cole shares complications after gender procedures: ‘I am grieving’

NEWYou can now listen to Fox News articles!

Medical victim Chloe Cole was at the center of the U.S. Department of Health and Human Services’ Thursday announcement of proposed regulatory actions to end “sex-rejecting procedures” on minors.

The proposed regulatory actions by the HHS are part of President Donald Trump‘s January executive order calling on the department to protect children from “chemical and surgical mutilation.”

The department is rolling out a series of policy updates and regulatory actions that would effectively defund hospitals that provide gender transition procedures, according to an HHS official. 

NUMBER OF YOUNG ADULTS IDENTIFYING AS TRANSGENDER PLUNGES BY NEARLY HALF IN TWO YEARS

Advertisement

Cole, now 21 years old, went through the process of medical transition from female to male between the ages of 12 and 16.

The California native took to the stage alongside HHS Secretary Robert F. Kennedy Jr. and other officials Thursday to advocate for the protection of children. Afterward, she told Fox News Digital the puberty blockers, testosterone injections and double mastectomy she endured have irreversibly and permanently affected her health.

Detransitioner Chloe Cole joined HHS Secretary Robert F. Kennedy Jr. on Thursday as he announced proposed regulations ending gender treatments for children. (Fox News Digital)

“As soon as gender was in the picture, none of my doctors or psychologists asked the real questions that they should have,” said Cole. “The entire focus was on my feelings and what I wanted rather than what I really needed in that moment.”

What she needed, Cole said, was to be loved and affirmed for the way God created her — “as a young and yet tomboyish little girl.”

Advertisement

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER

She maintained that her doctors neglected to share risks, only touting the “benefits” of stopping female puberty and using testosterone to promote body hair growth, musculature and different fat distribution.

“There was nothing they could say to me that would make me understand the gravity of what I was about to go through, because I was still growing up,” said Cole. “I had very little experience in the world, and I simply would not be mature enough to be equipped to undergo such a life-changing procedure in every way.”

“I had very little experience in the world, and I simply would not be mature enough to be equipped to undergo such a life-changing procedure in every way,” Cole, pictured above in both pictures, told Fox News Digital. (Chloe Cole; Fox News Digital)

Cole noted that her parents never thought she was transgender, but felt like the odds were stacked against them.

Advertisement

“At the time when we started going through this as a family, there really were no resources that would speak to the reality of transgenderism, especially for children,” she said. “Most people were not aware then that this was something that was even happening in our hospital systems.”

CLICK HERE FOR MORE HEALTH STORIES

Cole said her parents were warned that if they did not allow her to transition, she would likely commit suicide. 

“My legal guardians were forced to make this decision under duress,” she shared in a previous statement. “But even if my parents had supported transitioning medically from the start, no parent or any adult, ultimately, has a right to determine whether a child gets to be chemically sterilized or mutilated.”

“While there are only two sexes, there’s a million different ways that you can be yourself,” said Cole, pictured above during her surgeries.  (Chloe Cole)

Advertisement

Cole said she’s suffered numerous complications from her medications and surgery. “My quality of life is still being impacted to this day,” she wrote in her statement.

Her fertility status now remains unknown, she said. She will not be able to breastfeed because her breasts were surgically removed.

“As an adult, I am now grieving, and on top of that, the areolar skin grafts they used in my surgery began to fail two years afterward. I must wear bandages on my chest every day,” Cole wrote. 

“As an adult, I am now grieving.”

In 2023, Cole filed a lawsuit with the Center for American Liberty (CAL) against hospitals for pushing her into what she believes is medical mutilation.

Advertisement

Mark Trammell of CAL told Fox News Digital that Thursday’s HHS announcement “represents a critical acknowledgment that experimental medical interventions on children with gender distress have failed to meet basic standards of safety and effectiveness.”

Cole, who detransitioned after medical procedures, is warning others to wait and seek family support before transitioning. (Fox News Digital)

“It signals that medicine must return to its core ethical obligation: First, do no harm,” Trammell added. 

“We will continue fighting to ensure accountability for the institutions that promoted these practices and to secure justice for the children and detransitioners whose lives were forever altered.”

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ

Advertisement

In a previous statement provided to Fox News Digital, Dr. Marc Siegel, Fox News senior medical analyst, said he is in favor of a “more conservative approach” for minors.

“Long-term effects of puberty blockers may include bone loss, trouble concentrating, interference with learning and interference with fertility,” he said. “I think it makes sense in most cases to treat underlying mental health concerns before jumping into treatments, including surgery, that may be difficult to reverse.”

“It makes sense in most cases to treat underlying mental health concerns before jumping into treatments.”

The doctor also emphasized that gender issues should not be overly politicized. “This means not superimposing an ideology or pushing physicians to act in a certain way or under pressure,” Siegel said. 

Cole began the gender transition process at age 12 and received a double mastectomy surgery at 15 years old. (Fox News Digital)

Advertisement

“The welfare of the child must come first. In this case, it means going very slowly and providing support to a child or teen with gender dysphoria.”

Cole shared that she hopes any children who are questioning whether they should transition wait. 

CLICK HERE TO DOWNLOAD THE FOX NEWS APP

While there are only two sexes, there are a million different ways that you can be yourself,” she added.

“God is there for you. He is the one who has created you this way, and you can seek his counsel,” Cole went on. 

Advertisement

“You can continue praying, and I think ultimately it’s connecting with your family, building your purpose in this world, and looking to the gospel and up to God.”

Fox News Digital’s Emma Colton contributed reporting.

Advertisement
Continue Reading

Trending