The Daily Power Five.

First act of the day is physical. 20 to 30 minutes minimum.

Walk, bodyweight circuit, run, lift. Whatever you'll actually do consistently. The best workout is the one you show up for.

This happens before the noise of the day gets in. Before emails, before requests, before other people's agendas. Your body comes first.

Movement first thing wakes you up and builds momentum before the day starts making demands. You've already won something before most people have checked their phone.

Get morning light as soon as possible. Natural sunlight or a light therapy lamp.

Morning light helps set your body clock. Ten to fifteen minutes is a good target. Pair it with your walk if possible: two pillars, one action.

Your environment tells your body what time it is and what mode to be in. Control the signal.

What you eat in the first hour sets the tone for the entire day.

Tyson's rule for his clients is 1g of protein per lb of bodyweight. If you have a kidney condition or any medical condition, ask your doctor what the right number is for you before you change how you eat.

Any supplements you take already laid out from the night before. No decisions, no friction.

Prioritize protein, healthy fats, and whole foods. Not sugar, not processed carbs, not whatever's fastest.

You wouldn't put cheap gas in a performance car. Same principle.

Prayer, meditation, breathwork, reflection. Whatever fits your belief system.

Tyson's own practice is what he calls Be, Do, Feel. Three questions, asked in the first person:

This is not about forcing faith on anyone. If you don't have a faith background, breathwork and reflection serve the same purpose. The point is to connect with something beyond yourself and set an intention for how you show up.

Humans have five distinct aspects: physical, mental, emotional, spiritual, and social. All five need health. Ignoring the spiritual dimension leaves a gap that nothing else fills.

No phone or caffeine for the first 60 to 90 minutes after waking.

Most men find that block is the one they protect best. Don't burn it on notifications, social media, or other people's agendas. Use it for the work that matters most.

Get as much done upon waking as possible, even if it's only the first 20 minutes. That focused block before the world gets loud is worth more than the same time in the afternoon.

Your phone is someone else's to-do list. Your morning is yours.