The OPTIMAL Men's Morning Routine (7 Science-Based Steps)

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The more I research the importance and power of a great morning routine, the more I discover certain aspects that are ideal for maximizing your day. The big question is, what time should you wake up? Everyone agrees that you should get up early, but what early means to you and me is different. For me, 6:00 a.m. is comfortable. I used to get up around 5:00 a.m. and slept even as late as 7:00 a.m. Reverse engineering is needed to make sure that you have enough time to do everything to be productive and optimize your day. You need to make sure you’re getting 7 to 8 hours of solid slumber as well. A lot of what I’ve learned is from Andrew Huberman. Here’s how to optimize your day:
Start with proper hydration. When you get up in the morning, you need a glass of water with some lemon. Being hydrated is critical to maximize your day. Then, you need to drink at least a gallon of water throughout the day.

After hydrating, make sure you brush your teeth. You don’t want to be hanging out with funky dragon breath. A manual toothbrush could be cleaner. I use a premium toothbrush that oscillates to help clean my teeth three times as fast and makes my mouth healthier and teeth whiter.

Sunlight exposure is another component of a high-value morning routine. Getting sun first thing in the morning is critical for body functions and circadian rhythm. It will help your mood and alertness. Even if it’s cloudy outside, you’ll still be able to help regulate your body functions by getting outside, including sleep and dopamine.

Exercise is the next aspect that high-value men do in the morning. Exercise sets that circadian rhythm, helps with testosterone, and burns fat. It’s all about getting the body moving and waking up. Exercise increases your metabolism and will make you feel and look good.

A cold shower is next. Data demonstrates that cold exposure early in the morning is incredibly beneficial neurologically and builds confidence and self-esteem. It also boosts immune function and benefits testosterone.

What you consume as your first meal if the day is essential. Healthy fats like avocado and some good carbohydrates like wheat toast, along with a protein like eggs, add blend and balance. Your body needs the fuel, and this meal will not cause your insulin to spike or crash later in the day. I like to intermittent fast, so my first meals are around 11:00 or 12:00. I consume all my calories within an 8-hour window.

The final component of a high-value morning routine is preparation and planning for the rest of your day. Meditation and taking your time for yourself is one of those things. You could also read a book, perform deep breathing, or enjoy yoga. I protect and enjoy my morning because I’m not bombarded by phone calls and emails.