Beginner’s Guide to a Productive Morning Routine

Do you have a real morning routine? I’m not talking about rolling out of bed, scrolling your phone while half-asleep, and mindlessly shoveling cereal into your face before stumbling off to work. I mean a series of habits designed to prime you for success—because winners don’t just wake up and wing it. If you’ve got things to accomplish, the first hours of your day should set the tone for getting after it.

Why Bother?

A structured morning routine is the foundation of a disciplined, productive day. What you do first should fire up your brain, create momentum, and reduce stress by giving you control over your mindset and actions. Instead of reacting to the day, you start by taking charge.

My Routine

I’ll be the first to say my routine isn’t for everyone. This is my time—the only part of the day when I’m fully alone with my thoughts. It’s built around recovery, meditation, movement, and mindset, and while I’ve tweaked it over the years, the core non-negotiables remain. Here’s what it looks like:

• 6:00 AM – Wake up

• 6:25 AM – Red Light Therapy (5 min)

• 6:30 AM – Sauna (20 min)

• 6:50 AM – Cold Plunge (3 min)

• 7:00 AM – Workout (Cardio or HIIT)

• 7:45 AM – Yoga

• 8:15 AM – Prayer & Appreciation

• 8:30 AM – Breakfast & Get Ready for the Day

  
  

Your routine won’t look exactly like mine—take what works for you, add your own non-negotiables, and stick to it. But keep it simple. This isn’t a morning challenge. If it’s too complicated, it becomes another stressor instead of a tool for productivity.

Where to Start

If you’re new to this, here are some core pillars to consider:

1. Wake up at the same time every day. Routine builds consistency, which regulates your circadian rhythm, improves sleep quality, and boosts energy and focus. If you’re short on sleep, nap later—don’t skip your routine.

   
   

2. Hydrate immediately. Replenish fluids lost overnight and jumpstart metabolism. This improves circulation and wakes you up faster.

   
   

3. Move your body. Get your blood flowing—walk, stretch, or hit a quick workout. Movement increases metabolism, sharpens insulin sensitivity, and gives you more energy than coffee.

   
   

4. Get sunlight. Natural light early in the morning helps regulate your circadian rhythm and signals your brain that it’s time to be alert and active. No sunglasses—let the light do its job.

   
   

5. Use hot/cold exposure. If nothing else, alternate between hot and cold in the shower. Heat relaxes muscles and boosts circulation, while cold reduces inflammation, speeds recovery, and releases endorphins for a mood boost.

   
   

Basic Morning Routine

Not sure where to start? Try this simple 30-minute routine and adjust as needed. The key is consistency—and making sure you’re getting at least 7 hours of sleep to fuel your day.

• 6:00 AM – Wake up

• 6:05 AM – Drink 8-12 oz of water

• 6:10 AM – Walk outside for 10 minutes (no sunglasses)

• 6:20 AM – Stretch (pick 3 movements, 1 min each)

• 6:25 AM – Meditation, Prayer, or Gratitude Practice

• 6:30 AM – Contrast Shower (Hot as you can stand → 2 min cold rinse)

  
  

Now, grab a high-protein breakfast, and you’re ready to dominate the day.

 Yours in Health, 

Brian

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Supplement Discussion: Sleep—The Ultimate Recovery Tool

Sleep is hands down the most underrated factor in health, performance, and recovery. Dial it in, and you’ll see improvements across the board—better mood, sharper focus, more energy, and stronger workouts. Yet, with busy schedules and constant stress, quality sleep is often the first thing to suffer. That’s where supplementation comes in.

I formulated SLEEP to naturally enhance rest and recovery without leaving you groggy or dependent. It’s a non-habit-forming blend designed to calm the mind, relax the body, and optimize your sleep cycle. Here’s what’s inside:

• Magnesium Glycinate – Helps relax muscles, reduce stress, and support deep, uninterrupted sleep.

• L-Theanine – An amino acid that promotes relaxation, lowers stress, and improves sleep quality.

• Lemon Balm – A calming herb that eases anxiety, improves mood, and enhances sleep.

• KSM-66 Ashwagandha – An adaptogen that helps the body manage stress, supporting better recovery and rest.

• Zinc – Improves sleep quality and recovery by enhancing deep sleep, boosting melatonin production, supporting muscle repair, regulating cortisol, and strengthening the immune system.

• Apigenin – A natural flavonoid found in plants, it promotes relaxation, reduces inflammation, and supports sleep by modulating GABA receptors and lowering cortisol levels.

These ingredients work together to help you wind down, fall asleep faster, and wake up feeling refreshed—so you can train harder, recover better, and perform at your best.