The 4:30 a.m. Club: Why Early Starts + Hard Effort Changed My Brain (and Might Protect Your Health)

Exercise isn’t just “good for you” — it may directly change your blood chemistry in ways that suppress cancer cell growth. We unpack new findings from exercise-oncology, why high-intensity intervals spike helpful myokines, and how resistance work builds the muscle that makes those signals stronger. Add the mental edge of early starts — better mood, cleaner focus — and you’ve got a morning protocol that’s about more than abs; it’s agency. Practical templates included, whether you’re rebuilding or levelling up.