The 5 am club

Tactic #5: The 2nd Wind Workout (2WW)
The Insight:
You’ve now discovered the beautiful neuroscience behind daily
exercise. Moving the body regularly lifts your concentration, speeds up the
processing potency of your brain as well as accelerating its learning capacity,
raises your energy, elevates your optimism, helps you sleep better via the
production of more melatonin and promotes longevity through the release of
human growth hormone (HGH), along with the lengthening of your
telomeres. Telomeres keep the ends of our chromosomes from fraying—
they’re like plastic caps at the tips of shoelaces. Aging shortens our telomeres,
which is why they are sometimes compared to a bomb fuse. The powerful
point here is that it’s well-documented that exercise slows this shortening,
helping you stay healthy longer. You should also note that meditation, a diet
rich in whole foods, proper sleep quality and intermittent fasting (which The
Spellbinder calls 
The 16/8 Dividend
because you don’t eat during a sixteen-
hour fasting window and then break the fast over an eight-hour period) have
all proven to protect our telomeres from degenerating. Given the empirically
based facts substantiating the absolutely transformative power of exercise,
why would you do only one workout a day? Why not use this regimen to
increase your vitality massively so you not only outlive your industry peers
but hack aging as you enjoy an astoundingly happy and productive life?
The Implementation:
To execute The 2WW practice, schedule a second
workout at the end of your workday to give you a second wind for a great
evening. You’ll beat the exhaustion most people feel after work, re-energize
your willpower batteries so you improve your evening choices and even find
your cravings for sugar in the nighttime are significantly lower. One of the
finest activities you could possibly do at this time is a one-hour nature walk.

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You’ll gain another block of time free from digital interruption, letting you do
more deep thinking and downloading of valuable ideas. You’ll also be
rewarded with the benefits that walking within natural surroundings with
sunlight and fresh air bring to your Mindset, Heartset, Healthset and Soulset.
Naturalist John Muir expressed it well when he said: “In every walk with
nature one receives far more than he seeks.” Other ideas for your 2WW
include going for a sixty-minute mountain bike ride, having a long swim or
attending a yoga class. In running this routine, you’ll also burn even more
calories and speed up your metabolic rate, reducing body fat. The 2WW is a
game-changer.