So what —you'll find here is a sample day with some sample times—a day that includes some of our favorite tips and tricks. After all, routines are good because—they're automatic—ensuring that -you'll integrate good habits into your daily life, rather than struggling to do so. Most of the tips are supported by first-rate medical research, while others are yet to be studied extensively, but they're the recommendations that we'd give our family and friends. You'll find hundreds of pieces of advice throughout the first 11 chapters and the nearly 20 toolboxes throughout the book. In this perfect day, we condense some of the best of them to help guide you through a 24-hour period that will make you see yourself—and the world around you—in a way that you may never have before.
Wake up before your alarm clock after seven to eight hours of sleep. This is the amount of time your body needs to recharge; plus, sleep is the major stimulant for your own growth hormone (there's something special about it not being from a vial). Your own growth hormone helps keep skin taut and vibrant. After all, nobody looks all that beautiful with bags under the eyes. When you wake up, take a few minutes for an inventory of the way your body feels—specifically the minor aches and pains that may subconsciously distract you from the focus of your life. Our tool kits will help you address the most common of these. When you wake up, perform a few light stretches (like those from our yoga workout on page 361). Take just a few minutes to get your blood going, think about your breathing, and prepare yourself for your day. While you meditate to the sensations of your body, dream about one big idea you want to pursue today.
Perform your morning beauty routine. These are some guidelines:
In the shower, rinse your hair (you can shampoo whenever you want, but -don't feel compelled to shampoo more than three times weekly) and wash your body. Blot your hair dry or use the cool setting on your hair dryer, but avoid the scorched-earth approach; heat can damage the delicate cuticles. Use a brush with smooth or rounded teeth or bristles, which will massage the hair and scalp without damaging them. Remember, hair is most fragile when wet.
Wash your face and use a moisturizer that has vitamins B3 (niacin), B5 (pantothenic acid), Vitamin E, and alpha--hydroxy acids. You can also include various small--molecule antioxidants such as ubiquinone and ferulic acid. Remember to read labels on everything (see our guidelines in Chapter 1). Use a moisturizer that has UV protection. You want to protect your face during the day and feed it with nutrients at night. Use deodorant, not antiperspirant. We believe you don't need to stop the natural bodily function of sweat; simply use a deodorant to mask any unpleasant smells.