Скачать или смотреть The 24-Hour Protocol: Science-Based Tools for Daily Performance and Health | Dr. Rena Malik

In this powerful 21-minute motivational speech, Dr. Rena Malik shares a science-based 24-hour blueprint for mastering your day — from the moment you wake up until you go to sleep. This guide is designed to optimize mental focus, physical energy, emotional balance, and long-term health.

Discover how to use morning sunlight ☀️, strategic fasting 🍵, exercise 💪, nutrition 🥗, and sleep 😴 protocols to unlock peak performance and resilience. Whether you’re a student, professional, athlete, or entrepreneur, this video gives you the tools to align your brain and body with the natural circadian rhythm.

Watch until the end to learn how small daily habits compound into massive transformation over time.

Timestamps ⏱️

0:00 – Introduction & Why Daily Structure Matters 🌍
1:45 – Morning Wake-Up Routine: Sunlight, Movement & Hydration ☀️🚶‍♂️💧
5:10 – Delaying Caffeine for Peak Alertness ☕⏳
7:20 – Fasting & Focus: Boosting Mental Clarity 🧠⚡
9:40 – First Deep Work Block (90-Minutes of Laser Focus) 🎯
12:05 – Exercise Protocols: Strength, Endurance & Recovery 💪🏃‍♀️🛀
14:30 – Nutrition Strategies: Protein, Omega-3s, & Carbohydrates 🍳🥗🥔
16:50 – Afternoon Reset: Light, Walks & Non-Sleep Deep Rest 🌅🧘‍♀️
18:45 – Evening Routine: Dinner, Light Management & Cooling Down 🌙🥘❄️
20:10 – Sleep Optimization & Closing Motivation 😴✨

Why Watch This 🎥

✔️ Learn science-backed daily habits that improve focus, mood & energy.
✔️ Discover how to structure your 24 hours for success in work & life.
✔️ Optimize nutrition, exercise & recovery for long-term health.
✔️ Build resilience against stress & burnout.
✔️ Practical tools from Dr. Rena Malik, easy to implement today.

Hashtags

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Keywords

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Tags

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