This guide is to give you some tools and ideas from our team to great minds such as Tim Ferris, Ben Greenfield, Jamie Fox, and many more to help you live a better life and counter the aggressors our minds and bodies are constantly fighting against. What are we fighting against? It is an uphill battle against the modern world with electronics, pollution, toxins, modern stressors.

So for most people, we want to feel and perform as good as possible to achieve what we need to start the day off right. A good morning starts with a night of good night’s sleep. If you have issues sleeping, check out our free guide here.

Mornings set the tone for the entire day. As former Navy SEAL Jocko Wilink puts it in the title of his book “Discipline Equals Freedom.” While some of you might want to start the day at 4:30 am and hit the gym, you’re going to need to try different strategies until you can determine what works best for you. It is not a good strategy if you don’t have the energy to work and be productive. Then once you figure it out, lock it down, repeat because, heck, we all want the freedom to live the best life we can.

Don’t find the time, schedule time.

Immediately upon waking:

Get up, and get out of bed. No snoozing. Unless you can get a full sleep cycle, 2-3 hours it will leave you more tired. If you wake up feeling you need more sleep, then get to bed earlier.

If you find yourself tied/fatigued, it could be your adrenals. So try a pinch of real salt, and a shot of apple cider vinegar.

At this point, most people need to hit the bathroom.

The rest of these pieces should fit together however it works best for you.

Mind:

For many people, meditating right after waking up before food and coffee work best. About 10-20 minutes is all you need.

For some with the fun tools, instead of meditating you can use some neurofeedback tools such as NueroOptimal.

Another great trick to start your day with a win is making your bed.

5 minute/Gratitude journaling – doesn’t need to solve your problems, but merely get the thoughts out of your head is powerful.

Generate 10 ideas each morning – to develop your idea muscle. Regular practice is more important than the topics.

Pick a goal, and write it down 15 times every day.

Nutrition:

This is where you need to experiment and listen to your body. One of the most popular tools that people are using is intermittent fasting (an article on some of the science is here). So a many do not put anything but water into their body for 12-16 hours after their last meal. The warriors go for 20 hours.

However, for the majority of us, we like to start the day with a coffee/tea or even better keto coffee/tea (a mix of clean coffee/tea and fats – recipe here). This will usually last you till 12-1pm. If you are working out a lot, you might also need to add in some protein, and for many women this is necessary. We like this collagen.

Insulin sensitivity is higher in the morning, because you just fasted 8+ hours, and doing it for 12-16 increases it even more. This can be a great combo for burning fat, and maintaining mass and feeling completely satisfied and full of focus and energy. We will have more on this in our nutrition guide.

Exercise:

For some of you, a run or hard workout is how you start your day. However, for a majority of people due to our circadian rhythms and the way the body operates will find that 4-6pm is the ideal for a harder workout. We will dive more into this in our exercise guide.

For most people light exercise for about 20-30 minutes is ideal.

If you have access to, one of the best morning hacks is to expose your self to heat, ideally near and far infrared for 20-30 minutes. This can be combined with the light exercise.

Another easy hack is to hop on a vibration plate. This one is a good bang for your buck.

If you don’t have the vibration plate or prefer then 15-20 minute walk outside.

The other side of the cold is cold exposure in the morning. For some, this will be a quick cold shower (30 seconds is fine to start, then build up to a few minutes.). Everyone from Tony Robbins to Thomas Edison have used this to start their day.

If you are a little more hardcore, you can be like Jamie Fox. His routine consists of
15 pull-ups at a time (to 50)
Pushups 2 sets of 50.
100 sit-ups.