Collection: Morning Flow Primer

Morning Flow Primer – by Max Gotzler, EVER Founding Expert

A short, effective ritual that brings energy, clarity and focus to body and mind – the ideal basis for flow.
In about 20 minutes you activate your system through breathing, movement, cold and conscious alignment , supported by targeted supplements.

Start with a large glass of water and five to ten minutes of daylight – even if it's cloudy. The natural light stabilizes your circadian rhythm and lifts your mood. Breathe calmly through your nose (4 seconds in / 6 seconds out) and release tension with one or two physiological sighs .

Then move around for five to ten minutes – simple mobility exercises, stretches, or push-ups are sufficient. Optionally, follow with a cold shower or a face bath to activate norepinephrine and dopamine – for focus and energy.

Finally: breathe consciously, set an intention for the day.
Coffee approximately 90 minutes after waking up to stabilize the cortisol wake-up signal.
On demanding days: L-Tyrosine (250–500 mg) or Rhodiola Rosea (100–200 mg) .
With breakfast: Omega-3 for mental clarity; in the evening, magnesium threonate for regeneration.

A simple, neurobiologically based morning protocol for flow and focus .