Health
Happiness expert shares 6-step morning routine that boosts mood and productivity
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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.
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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.”
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“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.”
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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)
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.
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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.
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.”
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“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.
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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.
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“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)
“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.”
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He enters and remains in a “state of flow” during his morning work, uninterrupted by social media or phone notifications.
“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.
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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.”
Health
Single infusion of controversial drug changed severe depression symptoms within hours, study finds
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People experiencing severe depression with suicidal symptoms may not have to wait weeks for traditional antidepressants to take effect.
A recent review suggests that a single intravenous ketamine infusion can provide rapid relief for some patients.
Originally developed as an anesthetic, ketamine is a medicine that can reduce pain and, in some cases, help treat depression, but it can also be misused as a recreational drug, experts warn.
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Researchers from the University of Connecticut School of Medicine reviewed 26 clinical trials that included more than 1,100 patients. Approximately 626 received ketamine and 540 served as controls who did not take the drug.
Most of the trials included patients with major depressive disorder, but 11.5% included those with bipolar depression and 7.7% included people with both unipolar and bipolar depressive diagnoses.
A recent review suggests that a single intravenous ketamine infusion can provide rapid relief for some patients with treatment-resistant depression. (iStock)
Compared to a placebo, a single treatment significantly reduced depression in just four hours and dramatically lowered suicidal thoughts within 24 hours, the study found.
Patients reported fewer depressive symptoms after a week and reduced suicidal thoughts for up to a month after one ketamine infusion. Those who received repeated ketamine infusions showed a similar reduction of suicidal and depressive symptoms at the end of the treatment.
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The most common adverse effects of ketamine – including headaches, numbness, dissociation (“out of body” experiences), nausea, dizziness and visual disturbances – were temporary and resolved within hours of the infusion.
Rarer, more serious side events included hospitalization, suicide attempts and suicide, but most were unrelated to ketamine, the review stated.
The analysis was published in May in JAMA Psychiatry.
Treatment-resistant depression
Major depressive disorder is a formal psychiatric diagnosis affecting approximately 280 million people globally, according to recent research.
Effective treatment involves a combination of therapy and medication, frequently antidepressants. However, for a few patients, symptoms do not respond to multiple therapies, a condition known as treatment-resistant depression, doctors say.
“When all existing treatment options fail, patients with severe depression could consider ketamine infusions.”
These patients are at a higher risk of very serious, sometimes tragic consequences, including suicidal thoughts, suicide attempts and death.
“When all existing treatment options fail, patients with severe depression could consider ketamine infusions,” lead author Taeho Greg Rhee, PhD, of the University of Connecticut School of Medicine, told Fox News Digital. “This is still a safer option when compared to electroconvulsive therapy (ECT).”
Compared to a placebo, a single treatment significantly reduced depression in just four hours and dramatically lowered suicidal thoughts within 24 hours, the study found. (iStock)
Traditional antidepressants stabilize mood by slowly elevating serotonin levels in the brain, but it can take weeks for the full effect to be achieved.
Ketamine, in contrast, works rapidly by blocking glutamate, a neurotransmitter that can impact emotions negatively when levels are too high in the brain, according to Cleveland Clinic.
Implications for care
The authors say their findings have two important potential clinical applications.
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First, ketamine’s rapid effects can be a life-saving treatment in the emergency room for patients presenting with suicidal ideation.
Experts caution that the medication should only be administered in closely monitored settings, such as clinics, to ensure safe treatment. (iStock)
Second, the effects of a single ketamine infusion are relatively short-lived – as almost all patients relapsed with depressive symptoms after a single infusion – so those with treatment-resistant depression will need repeated sessions.
“While intravenous ketamine is not yet FDA-approved for treating depression, it may still be used with off-label indications for those with severe depression and/or with a high risk of suicidal behaviors,” said Rhee.
Experts urge caution despite promise
Dr. Lama Bazzi, a psychiatrist in private practice in New York City, has had several patients receive ketamine infusions.
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“For a small subset of patients in a major depressive episode or struggling with suicidal thoughts, intravenous ketamine can be genuinely lifesaving,” Bazzi, who was not involved in the study, told Fox News Digital. “The relief they experience is almost immediate, offering them distance from the intensity of their emotions.”
However, she cautions that the medication should only be administered in closely monitored settings, such as clinics, to ensure safe treatment.
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Ketamine is not a panacea, Rhee agreed, warning of the potential risk of abuse and addiction.
“It should only be used medically,” he advised.
Ketamine’s rapid effects can be a life-saving treatment in the emergency room for patients presenting with suicidal ideation, some experts claim. (Getty Images)
Dr. Marc Siegel, Fox News senior medical analyst, noted in previous comments to Fox News Digital that ketamine is increasingly being used to treat severe depression, but emphasized that it should be administered under careful medical supervision because of its potential risks.
Study limitations
Although the studies compared ketamine with a placebo, some patients may have realized they were receiving the drug. This could have influenced how they reported their symptoms and how effective they perceived the treatment to be, according to the researchers.
“It should only be used medically.”
Another limitation is the small sample size of the studies, which could make the effects seem disproportionately magnified.
Also, as this was a review of many different studies, it is challenging to apply the findings to the general population, the researchers noted.
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“While long-term outcomes have not been studied, I believe that when patients are severely depressed or suicidal, ketamine is sometimes the only choice that almost always works,” Bazzi added.
Anyone interested in exploring alternative depression treatments should first consult a doctor.
Health
Tick bite ER visits hit highest seasonal level in years as doctors warn of disease surge
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Tick bite-related ER visits are at their highest seasonal levels since 2017 across most U.S. regions, raising concerns about increased Lyme disease and other tick-borne illnesses.
That’s according to recent data from the Centers for Disease Control and Prevention’s Tick Bite Tracker, which monitors weekly emergency department visits associated with tick bites across the country.
For every 100,000 ER visits, approximately 71 were related to tick bites in April 2026, compared to a historical seasonal average of roughly 30 per 100,000.
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Some of the highest rates of tick-based ER visits were among children younger than 10 years and adults between 70 and 79 years.
A close-up shows a parasitic mite in motion on a human fingertip, highlighting the potential for disease transmission such as encephalitis. (iStock)
“Over the past three decades, the geographic range of the blacklegged tick has expanded significantly, and with it, the risk of Lyme disease and other Ixodes-transmitted infections,” Dr. Steven Goldberg, a family medicine physician who practices urgent care and family medicine at UofLHealth in Louisville, Kentucky, told Fox News Digital.
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“The Ohio River Valley region is one of the most striking examples — Lyme disease cases in Ohio have increased roughly 10-fold over the past decade, likely driven by the convergence of Northeastern and Upper Midwestern tick populations meeting in that corridor.”
States like Virginia and West Virginia, as well as areas south of the traditional endemic zone, are reporting increasing tick abundance and disease cases, the doctor noted.
“Over the past three decades, the geographic range of the blacklegged tick has expanded significantly.”
“The lone star tick is also expanding its range northward beyond its traditional stronghold in the Southeast, which means diseases like ehrlichiosis and alpha-gal syndrome are appearing in regions where clinicians may not yet be thinking about them,” he warned.
Some climate studies predict that the blacklegged tick’s suitable habitat could expand by over 200% by the end of the century, Goldberg noted, including into Canada and across the central and southern U.S.
What’s driving the spike?
“Warmer, wetter conditions allow ticks to survive in habitats that previously would have been too cold,” said Dr. Suraj Saggar, chief of infectious disease at Holy Name Medical Center in Teaneck, New Jersey. “Milder winters also extend the lifespan of both ticks and the animals they feed on, accelerating tick reproduction and shortening their life cycles.”
Areas that historically experienced longer, colder winters or significant snow cover are now more hospitable to ticks, the doctor noted.
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“As temperatures rise and precipitation patterns change, ticks are able to spread northward and thrive in new ecosystems,” he said.
Another contributing factor is increased land development and human expansion into wooded and grassy areas, as well as reforestation of formerly agricultural land.
“As temperatures rise and precipitation patterns change, ticks are able to spread northward and thrive in new ecosystems,” an expert said. (iStock)
“The recovery and expansion of white-tailed deer populations — critical hosts for adult blacklegged ticks — has been a major driver,” Goldberg added. “Deer density is positively associated with Lyme disease incidence. Small mammal communities, particularly white-footed mice that serve as key reservoir hosts for Borrelia burgdorferi, also play a central role.”
Tick-borne diseases
Tick bites are known to transmit numerous illnesses, the most widespread of which is Lyme disease, a bacterial infection.
“Lyme disease cases alone have increased roughly two- to threefold over the past 20 years,” Saggar said. Approximately 476,000 Americans are diagnosed and treated for Lyme disease each year, per CDC surveillance data.
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Also common are anaplasmosis and ehrlichiosis, two different types of bacterial infections, according to the doctor. Tick bites can also cause babesiosis, a malaria-like parasitic disease that infects and destroys red blood cells.
“Another growing concern is alpha-gal syndrome, a condition in which a (lone star) tick bite triggers a serious allergic reaction to red meat,” Saggar said. “In rare cases, people have died from anaphylactic reactions linked to alpha-gal syndrome following a tick bite.”
Some common symptoms of tick-borne illness include fever, chills, fatigue, headaches, muscle aches and joint pain. (iStock)
Ticks can also transmit viruses, including the Powassan virus, which can cause severe neurologic injury.
“Powassan virus disease is arguably the most concerning emerging tick-borne infection,” said Goldberg, who is also chief medical officer at HealthTrack. “It’s transmitted by the same blacklegged tick that carries Lyme disease, but unlike Lyme, it can be transmitted within minutes of tick attachment.”
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Powassan can cause severe encephalitis with a roughly 10% to 15% fatality rate, and more than half of survivors have lasting neurological deficits, Goldberg noted.
In the Rocky Mountain states, the Rocky Mountain wood tick (Dermacentor andersoni) transmits Rocky Mountain spotted fever and Colorado tick fever.
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“In the Southeast and South-Central U.S., the lone star tick (Amblyomma americanum) drives a different set of concerns: ehrlichiosis, tularemia, and two emerging viral threats — Heartland virus and Bourbon virus,” said Goldberg.
Symptoms to watch for
Some common symptoms of tick-borne illness include fever, chills, fatigue, headaches, muscle aches and joint pain, according to Saggar.
Another sign is the classic “bull’s-eye” rash associated with Lyme disease, known medically as “erythema migrans.”
“If you think you have been bitten by a tick, you should seek medical attention if you develop symptoms after a known tick bite or after spending time in tick-prone areas, especially during the spring, summer and fall.” (iStock)
“Because testing can sometimes be falsely negative early in the disease process, doctors may treat patients based on symptoms and exposure history rather than waiting for laboratory confirmation,” Saggar noted.
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“If you think you have been bitten by a tick, you should seek medical attention if you develop symptoms after a known tick bite or after spending time in tick-prone areas, especially during the spring, summer and fall.”
Preventing tick bites
As there are no vaccines currently available for any tick-borne disease in the U.S., prevention is the most effective strategy.
Goldberg shared the following recommended prevention strategies.
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- Use EPA-approved repellents, including DEET, picaridin, IR3535 or oil of lemon eucalyptus on exposed skin. Treat clothing and gear with permethrin (a synthetic insecticide and repellent) or purchase pre-treated clothing.
- Wear light-colored clothing (to spot ticks more easily), long sleeves and long pants tucked into socks when in wooded or grassy areas.
- After spending time outdoors, check your entire body, paying special attention to the scalp, behind the ears, armpits, groin and behind the knees, the doctor advised. It’s also recommended to shower within two hours of coming indoors.
- Tumble-dry clothing on high heat for at least 10 minutes to kill any ticks on clothing.
- Remove ticks promptly and properly. Using fine-tipped tweezers, grasp the tick as close to the skin as possible, and pull upward with steady, even pressure. Clean the bite area afterward.
Approximately 476,000 Americans are diagnosed and treated for Lyme disease each year, per CDC data.
“The longer a tick is attached, the higher the risk of disease transmission — for Lyme disease, transmission generally requires at least 36 hours of attachment,” Goldberg said. “The Powassan virus can be transmitted much more quickly.”
Health
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