The Cortisol Trap That’s Killing Your Gains

 If you’re serious about rebuilding after 45, your morning isn’t just a routine—it’s a hormonal battlefield.
 
 🌅 THE CORTISOL WINDOW  
 In the first 90 minutes after waking, your body gives you a natural cortisol spike.  
 • It’s meant to energize you  
 • Prime your focus  
 • Trigger movement and metabolism
 
 But here’s the problem:  
 Most people hijack that spike with stress.  
 • News  
 • Notifications  
 • Social media outrage  
 • Emails that don’t matter
 
 You turn a biological gift into a chemical trap.
 
 🔕 MY RULE: NO PHONE BEFORE 9AM  
 • No news. No notifications.  
 • No emails. No scrolling.  
 • Just nature, music, or silence
 
 I start my day with:  
 • Leucine + minerals  
 • Sunshine + grounding  
 • Protein + movement  
 • A plan—not panic
 
 This keeps cortisol working for me—not against me.
 
 🧠 FINAL THOUGHT  
 If you want to rebuild, protect your chemistry.  
 Your phone can wait. Your comeback can’t.
 
 Start the day with intention.  
 Not interruption.