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

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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)

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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.

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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)

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“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.

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“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.”

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This 1-Minute Senobi Breathing Trick Curbs Cravings and Boosts Weight Loss

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This 1-Minute Senobi Breathing Trick Curbs Cravings and Boosts Weight Loss


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RFK Jr. backs easier peptide access for wellness as doctors raise red flags

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RFK Jr. backs easier peptide access for wellness as doctors raise red flags

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Top stories

→ ‘Anti-aging’ peptides may soon be easier to get amid RFK Jr.’s push

→ Doctors expose ‘buffalo hump’ as potential sign of hidden health conditions

→ Popular weight-loss medications linked to hidden side effects

RFK Jr. continues his push for accessible peptides, but some experts urge caution. (Secretary Kennedy/X, iStock)

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Interview of the week

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Unexpected threats

→ Doctor warns wearable fitness trackers could backfire

→ Where you live could shape your risk of cancer mortality

→ Lead contamination exposed in public parks across major city

The city previously applied for a lead prevention grant prior to the recent investigation of local parks. (iStock)

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Conversation starters

→ Dementia risk could be tied to your mindset and outlook on life

→ Americans wait overnight for access to free healthcare as costs soar

→ What is butt microneedling? Behind the ‘desperate’ procedure Kelly Ripa tried

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Doctors warn of ‘looksmaxxing’ dangers after influencer’s livestream emergency

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Doctors warn of ‘looksmaxxing’ dangers after influencer’s livestream emergency

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“Clavicular,” the controversial “looksmaxxing” influencer, was reportedly hospitalized due to a suspected overdose Tuesday night during a livestream. 

The Miami content creator, 20, posted a photo of his bloody face and commented on X Wednesday.

“Just got home, that was brutal. All of the substances are just [to] cope, trying to feel neurotypical while being in public, but obviously, that isn’t a real solution. The worst part of tonight was my face descending from the life support mask.”

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The influencer, whose real name is Braden Peters, was hospitalized after his livestream was cut short when he began slurring his words and repeating phrases, according to reports.

What is ‘looksmaxxing’ and why is it trending?

Looksmaxxing is a social media trend focused on enhancing appearance, ranging from basic skin care to extreme practices like hitting cheekbones with hammers to alter facial structure.

Looksmaxxing is a social media trend focused on enhancing appearance, ranging from basic skin care to extreme practices like hitting cheekbones with hammers to alter facial structure. (iStock)

The potentially dangerous trend has been popular with young males, plastic surgeons told Fox News Digital.

“In my practice, we’ve seen it primarily in young men in their 20s,” Dr. Josef Hadeed, a plastic surgeon in Beverly Hills, California, told Fox News Digital. “We have had a few women, but I’d say by and large, it’s been mostly men who have come into our office wanting these various looksmaxxing procedures.”

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“Patients are increasingly seeking to align how they look with how they feel,” he said. “The difference today is that the tools and technologies available to achieve that have never been more advanced or more accessible.”

Looksmaxxing can be divided into two categories: “softmaxxing” and “hardmaxxing,” according to Hadeed. Softmaxxing is a more simple, non-invasive approach to improving one’s looks.

The potentially dangerous trend has been popular with young males, plastic surgeons told Fox News Digital. (iStock)

“It’s really like self-care or grooming – things like going to the gym on a regular basis to try to improve your body composition, or using various skincare products to try to improve your skin texture,” the surgeon said.

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Softmaxxing techniques – which can also include teeth whitening, beard grooming, or upgrading a wardrobe or hairstyle – are not usually a problem, according to Hadeed. Hardmaxxing, which involves more extreme measures, can have riskier consequences.

“Even minimally invasive treatments carry real risks if performed incorrectly or by an untrained provider.”

Some individuals in the looksmaxxing online community do things like “bone smashing,” Hadeed said.

“[It’s] literally what it sounds like, where you smash the bones to change the facial structure, and that is obviously not recommended because it can lead to potential complications,” he warned.

“Once you cross that line and start getting into more extreme things, I feel like that’s where most plastic surgeons should draw the line.”

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Dr. C. Bob Basu, president of the American Society of Plastic Surgeons, said the biggest safety risks with the looksmaxxing trend come from pursuing treatments without proper medical guidance.

Looksmaxxing can be divided into two categories: “softmaxxing” and “hardmaxxing.” Softmaxxing is a more simple, non-invasive simple approach to improving one’s looks. (iStock)

“Social media can make procedures seem easy or risk-free, but even minimally invasive treatments carry real risks if performed incorrectly or by an untrained provider,” the Houston-based plastic surgeon told Fox News Digital.

To achieve quality results, it is critical to be treated by a board-certified plastic surgeon who understands both safety and anatomy, Basu advised.

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What’s driving the trend?

The convergence of social media, constant digital visibility and “unprecedented access to aesthetic treatments” – along with a cultural shift toward optimizing wellness and longevity – are fueling the looksmaxxing trend, according to Basu.

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Hadeed agreed, noting that social media puts pressure on individuals to look perfect.

“People are constantly comparing themselves to other people online,” he told Fox News Digital. “It can quickly develop into body dysmorphia for a lot of people, and that’s when they start pursuing more and more procedures that they don’t need by any stretch – it’s kind of like keeping up with the Joneses.”

Both plastic surgeons emphasized the importance of taking a responsible approach when considering the looksmaxxing trend. (iStock)

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Dr. Nancy Frye, a professor in the psychology department at Long Island University in Brookville, New York, also weighed in on what’s driving the looksmaxxing craze.

“We figure out how attractive we might be by comparing what we see in ourselves to what we see in others,” she told Fox News Digital. “This social comparison is especially problematic with social media and filters, as people compare themselves to filtered versions of others.”

Healthier approach

While experts warn of the risks of looksmaxxing, they say a thoughtful approach can have some benefits, including pride in one’s appearance and health.

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The most tangible benefits are associated with the softmaxxing approach, which includes following a fitness routine, eating a clean diet and following regular skin care routines, according to Hadeed.

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“The goal should always be thoughtful self-improvement, not perfection.”

With healthy guidance, aesthetic care can “enhance confidence and self-esteem, helping patients feel more aligned with their sense of self,” Basu added.

Both plastic surgeons emphasized the importance of taking a responsible approach when considering the looksmaxxing trend.

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“The goal should always be thoughtful self-improvement, not perfection,” Basu said. “It should never be about looking like someone else or a filtered version of yourself, but rather about becoming a confident, natural and authentic version of you.”

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Anyone considering this trend should consult a licensed healthcare professional rather than relying on advice from social media influencers, the doctors advised.

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