How to become an early Riser

You’ve seen the studies: Early risers are happier, healthier, and more productive at work. They stay in better shape, earn more money, and report that they are more satisfied with their lives. “Get up early and seize the day!” I keep telling you. Lots of people say they can rationally accept the argument that rising early is good. But they can’t muster up the emotional or physical energy to actually do it. They tell me they are “night” people. They have more energy at midnight than they do at 9 a.m. In fact, they say, they’d prefer to go to bed in the wee hours and wake up at noon—if their jobs and spouses would allow it. There is some scientific evidence to suggest they may be correct. Lots of research has explored sleeping patterns in the past few years, and it’s clear that for about 15% of the people, “late to bed and late to rise” really is more natural. But just because it’s a little harder for you to be an early riser, doesn’t mean you shouldn’t try. The benefits are just too great and too numerous to ignore: You will get more work done. You will accomplish more important tasks. You will advance your career more quickly. You will be more respected at work. You will make more money. You will have more time to exercise. You will be healthier. You will be happier. If you’d like to become an early riser, but are having a difficult time convincing your body to cooperate, follow this 12-step program: Step 1: Stop blaming yourself. It may not be a lack of willpower that is making you want to sleep till noon. It is more likely a combination of your genes, blood sugars, hormones... and bad habits. But, aside from your genes, these are all things you have some control over. Step 2: Take melatonin, not chemicals, at night. To get up early, you have to get to sleep early. If you have trouble falling asleep, try taking a melatonin supplement instead of a sleeping pill. This hormone—which is produced by the body in response to darkness—is a natural sleep regulator. Step 3: Sleep in the dark. The less light, the more melatonin your body naturally produces. Block out as much light as possible in your bedroom. Use blackout curtains or shades, and open them as soon as the alarm goes off. Step 4: Get plenty of fresh air. Fresh air is good for sleeping and for wakefulness. If you sleep with the windows closed, get outside and breathe in some fresh air first thing in the morning. Step 5: Don’t eat before you sleep. Your last meal or snack should be about three hours before you go to sleep. You’ll sleep sounder and feel much better in the morning. Step 6: Don’t hit the snooze button. According to the Sleep Center at the Children’s Hospital of Philadelphia, you will have a much easier time getting up when the alarm first rings, rather than waking up, falling asleep again, and then waking up a second time. Step 7: Put flowers in your bedroom. Researchers at Harvard reported that “non-morning people” said they were happier and more energetic if they woke in a room with fresh flowers. Step 8: Brighten up your walls. Some studies have indicated that vibrant colors help activate the energy cells, so paint your bedroom a bright, cheery color to wake up to. Step 9: Stretch. Five to 15 minutes of stretching in the sunlight will do wonders to get rid of any stiffness that may have settled in overnight. Step 10: Exercise. Supplement the stretching with exercise. After stretching, I alternate between calisthenics and sprinting or stair climbing. Step 11: Start the day with a smile. Before you even wash your face, do a set of 25 smile repetitions. Just stand in front of the mirror and smile as brightly as you can... 25 times. The physical act of smiling produces endorphins that will give you energy and drive. Step 12: Wake up a few minutes earlier every day. It wasn’t until I hit my 30s that I came to understand the value of waking up early. I was bringing home the bacon, as they say, having mastered the art of making money. But rising at 8:30 every morning left me no time to accomplish other goals. So, I started setting my alarm for one minute earlier every day. Soon, I was up at 8 a.m... then 7:30 a.m... then 6:30 a.m... and, eventually, at one point in my career, 5:30 a.m. Try it, you’ll like it. Dr Erich B. Source: practicewealth.com, 4/10/26.

9 Easy Tips to Burn Fat in 2026

Eat healthier. Eat more whole foods (plant based too) consistently throughout the day; 1 – 2 times per day starting about noon and ending about 5-6 pm. Reduce refined sugars and refined grains. These foods trigger the fat making and storing hormone, insulin. Control any emotional eating. Experts claim that 75% of overeating is caused by emotions. Comfort food releases "feel good" chemicals, and can cause an addictive relationship. Overeating increases fat storing hormones, insulin, and blood sugar levels. Reduce alcohol intake. Alcohol causes an increase in insulin, which increases weight gain, and liver damage. Alcohol stresses the body, and increases your fat storing hormones and increases visceral fat. The fat below the belly that makes you look pregnant, yet not and causes early death. Reduce consumption of caffeine (coffee and sodas). Caffeine raises heart rate, blood sugar, and provokes the body to increase body stores, which makes you crave sweet foods. Coffee is used because the body has a harder time digesting and absorbing nutrition used for energy so people rely on caffeine for a pick me up to make it through the day. Increase exercise. Try to exercise about 30 minutes a day 3-4 times a week. This releases the excess cortisol in your blood, promotes overall health of the body, decreases blood glucose and increases metabolism. Learn to control your stress. All types of stress can cause weight gain because of the chemical reactions that follow stress. When cortisol is released for prolonged periods of times (chronic stress) it can cause weight gain and many other serious problems. Be sure to get adequate sleep. Studies have shown that weight gain is an effect of lack of sleep; oversleeping can cause weight gain as well. Eat adequate protein. The final tip is to make sure you're receiving adequate amounts of protein. The right levels and source of protein can trigger fat burning levels and increase metabolism if broken down right into amino acids. In Gratitude, Dr. Dan Thibodeau Source: lighthouse health; 2/21/26.

How Not to Fail in 2026

I wish you and your family a happy, healthy and prosperous New Year. My other wish for you is that you hit the ground running in 2026. This newsletter is typically geared to giving advice on what to do. This newsletter will give you a list of reasons why you will fall short in 2026. Heed the list and ROCK 2026! Stop waiting until you are ready. I promise you that you will never be ready, expand your space, hire new talent etc. The time will never be right. If you know you should do it then just do it. You will figure out how to make it work. Waiting will continue to hurt you. Spending too much time on social media. Read a book instead, take a course, do something to improve yourself. Instant gratification. Building a business, building a relationship, learning how to play a sport does not happen in a day/week or month. Life is a marathon folks, treat it as such. Not taking action because the timing isn't right. Did you go on a diet and start working out on December 1? Of course, not. The timing wasn't right it was Christmas time right around the corner. Take the needed action today because if you know you need or want to do something the timing is always right, and it will work itself out. You fail to surround yourself with the proper advisers. If you are in business then you need a business attorney, Certified public accountant, business coach, insurance broker and a financial planner. Period end of story! You don't keep statistics and measure your progress. Things that aren't measured, weighed and counted don't get done. Feeling that you are unworthy of success. God wants you to be rich in health, wealth, relationships and all that life offers. Work with someone who can help you reprogram those negative loops. Worrying about what others will say about you. If someone says something unkind or negative about you, why would you allow their words to hold power over, you? Look in the mirror. If their words are true then fix it, if their words are not true of the person looking back at you move on and create your greatness. Not having a clear-cut financial plan and cash flow management. People become wealthy because they plan for it and execute their plan. Yes, you can win the lottery, but you have a better chance of being hit by lightning three times in a row. You created dreams not goals. I see this one a lot. You create goals without the why you want to achieve them. This little gem right here is the key 90% of the time why people don't hit their goals. Happy New Year. 2026 should be YOUR year to finally get all that you have been dreaming about. The economy is in a good place. Everything is in place for YOU to create your masterpiece. What will you execute today instead of waiting? You heard it here first. Now tell three other people by sharing this newsletter with them and help them too! In Gratitude, Paul Source: 911profit.com; 12/31/25.