136. This Morning Routine Will Supercharge Your Energy Levels!

This is the battle we all face. The daily struggle to feel energized, sharp, and ready to take on the day.
We wake up feeling foggy, sluggish, and drained. The best version of ourselves feels just right out of our reach.
This is the power of starting your day right. A morning routine that doesn't just get you through the day, it propels you forward.
I'm telling you right now, this simple change could transform everything. Your energy, your focus, your productivity, not just for the morning, but for the entire day.
Here's why mornings matter.

When you wake up, This simple change could transform everything, your energy, your focus, your productivity,

not just for the morning, but for the entire day.

Here's why mornings matter.

When you wake up, your body's ready to reset and recharge.

It's almost like your body is a battery when you wake up.

It's your job to recharge it with the right habits.

And the best part, this is all governed by science.

So if you're tired of waking up groggy and unmotivated,

this is the first simple change you can make. Number one.
I want you to take a moment and think about your week. Really reflect on everything you wanted to accomplish over the last seven days.
Did you hit the gym like you said you would? Did you give yourself the best shot at a successful week or did you let life slip by without truly taking control? And what about work? How much progress did you make on that project you've been thinking about for the last 10 years? Did you wake up every day ready to crush the challenges ahead or did you find yourself dragging throughout the day? Did you conquer your week? Here's the thing. When we think about getting closer to our ideal selves, most of us get stuck.
We backslide. We make excuses.
We even hesitate. We talk about the changes we want to make, but the follow-through doesn't always seem to happen.
And the truth is, it's hard. It's grueling.
It's so much easier to procrastinate, to push things back. But I want you to hear this loud and clear.
It's not your fault. It's not easy to take one step forward when it feels like the world is pushing you back two steps at a time.
Now, what if I told you there was one simple thing, just one factor that could make the difference between disappointing yourself and smashing through the goals you've set for yourself? Believe it or not, it all starts with the way you begin your day. All the distractions, the demotivating hiccups, and the obstacles you face throughout the day, they stem from how you wake up in the morning.
That's right. The way you wake up in the morning snowballs into how you perform the rest of the day.
It's like building a house on sand. You can't expect to build a solid life on an unreliable morning.

I'm telling you right now,

this simple change could transform everything.

Your energy, your focus, your productivity,

not just for the morning, but for the entire day.

And I know what you're thinking,

Gary, I've tried all the hacks.

I've done the coffee, I've done the supplements,

the extra hours of sleep,

yet I still feel tired like I'm running on empty,

just going through the motions. You're doing everything right, but nothing sticks.
Does this sound familiar? This is the battle we all face, the daily struggle to feel energized, sharp, and ready to take on the day. We wake up feeling foggy, sluggish, and drained.
The best version of ourselves feels just right out of our reach. But I'm here to tell you it's not out of reach.
It's right in front of you. All you need is one proven solution to reset your body's natural energy, sharpen your focus, and set a solid foundation for success from the moment you wake up.
And you know me, it's not magic. It's not some gimmick or smoke and mirrors.
It's just science. This is the power of starting your day right.
A morning routine that doesn't just get you through the day, it propels you forward. I spent years refining a morning routine that's helped CEOs, athletes, and everyday people unlock their full potential.
Now, I wanna show you how this can work for you too. Good morning.
Welcome to the Ultimate Human Podcast. I'm your host, human biologist, Gary Brecka, and today we're diving into something I believe is absolutely critical for unlocking the best version of yourself, your morning routine.
But we're not just talking about any morning routine. We're talking about a routine that sets the tone for success, not just for today, but for your entire life.
This is something that's going to be habitual, something you do every single day that is non-negotiable. You see, the way you start your morning has a direct impact on how you think, feel, and perform for the rest of the day.
It's not just about getting through the morning. It's about setting your body and mind up to perform at their absolute best all day long.
So I want you to take a moment and imagine waking up each day feeling mentally sharp, physically energized, and ready to take on anything that comes your way. No more dragging yourself out of bed, feeling like you barely slept, no reaching for coffee just to get through the morning.
It isn't some distant dream, guys. It's exactly what my ultimate morning routine challenge is designed to help you achieve.
Whether you're a busy professional, a parent balancing a million tasks, or someone who simply wants to take control of their life, this challenge is for you. And the best part, it is completely free, like all of my challenges.
Join me, and I promise this challenge will be a game changer for your life. Bring your family, your friends, your co-workers.
Let's make this the biggest challenge I've ever hosted. I'm pouring myself into this three-day challenge.
I've done all the research and I have it down to a science. Here's why mornings matter.
When you wake up, your body's ready to reset and recharge. It's almost like your body is a battery when you wake up.
The battery's only at 20% or so. It's your job to recharge it with the right habits.
And the best part, this is all governed by science. Your circadian rhythm, which is your body's natural clock, governs your sleep-wake cycle.
Your circadian rhythm gets aligned with the sun and the morning sunlight sends powerful signals through your brain that actually suppress melatonin, the hormone that makes you sleepy, and boosts cortisol, which is the hormone that gives you energy. And by just getting 10 minutes of sunlight in the first hour after you wake up, you're not only boosting your energy for the day, but you're also syncing your body's internal clock, helping you sleep better at night and staying more focused during the day.
So if you're tired of waking up groggy, tired and unmotivated, this is the first simple change you can make. Now that you know why mornings matter, let me walk you through the key components of my morning routine.
These aren't just habits, they're tools, tools that I've spent years refining and perfecting with high-performing individuals. And when you incorporate these into your life, you're going to start seeing real changes real fast.
Starting on February 19th, I'll dive deeper into each of these routines during the live sessions, guiding you through every step of the process. Number one, hydration with purpose.
The first

thing I do when I wake up is I hydrate. I drink a large glass of water with a pinch of Baja Gold

Sea Salt and a squeeze of lemon. Why? Because after seven to eight hours of sleep, your body

is naturally dehydrated. Hydration is key to kick-starting your metabolism, balancing your electrolytes,

and firing up your body's engine for the day.

The lemon adds a burst of vitamin C,

which helps detoxify,

and the Baja Gold provides essential minerals

to replenish what your body's lost at a cellular level.

Number two, morning sunlight.

I wish there was a way that I could patent this,

but I can't.

It's totally free,

and God gives it to us every single day. Right after hydrating, I step outside and get at least 10 minutes of direct sunlight.
This isn't just about feeling good. It's about aligning your biology with nature.
The sunlight exposure helps regulate your circadian rhythm, which boosts serotonin and prepares your body for the day. This is critical for setting your body's energy levels, improving focus, even boosting your mood.
Number three, breathwork and mindfulness. Next, I take a few minutes to focus on my breath.
Just three rounds of deep, slow breaths activates the parasympathetic nervous system to calm your mind and reduce stress. Yes, we can wake up in a stressful state.
The power of mindful breathing is incredible. It helps you start the day grounded, focused, and calm.
I also practice gratitude at this time, reflecting on a few things I'm thankful for. Science actually shows that gratitude can lower stress hormones and release dopamine, the brain's chemical that promotes motivation and positivity.
And imagine just getting this for free by putting yourself in a positive mindset. And the fourth is cold exposure.
Let's talk about cold exposure. This one is a game changer.
Whether you take a cold shower or do a cold plunge, this practice stimulates your nervous system and gives you an energy boost. It increases circulation, enhances your immune function, and helps reduce inflammation.
Cold exposure releases norepinephrine, which is a powerful hormone that improves our mood and even improves our focus. If you want to wake up feeling like you've hit the reset button, cold exposure is key.
Now, number five, movement. Movement doesn't have to be an intense workout.
It can be a 20-minute walk, light yoga, or even light stretching. The goal is to get your blood flowing and release endorphins, those feel-good chemicals that enhance mood and focus.
Regular morning movement has been shown to improve productivity and mental clarity throughout the entire day. And number six is delaying our caffeine.
Here's one you might not expect. I delay my first cup of coffee by about 60 to 90 minutes after waking.

Why?

Because drinking caffeine too soon

can interfere with your body's

natural cortisol production,

leading to energy crashes later in the day.

Waiting allows your body to wake up naturally

before you start adding stimulants.

You might be thinking,

Gary, this sounds great,

but will it really work for me?

Let me tell you this.

The science behind these habits is undeniable. This isn't about overwhelming you with a dozen new things to do.
It's about small, intentional changes that stack up over time. And when you combine hydration, sunlight, mindfulness, cold exposure, and movement with the proper timing, you're creating a system that works with your body, not against it.
These habits build on each other to create exponential results. And guys, they're all free.
And the best part, you don't have to figure it out alone. I'll guide you through it on the Ultimate Morning Routine Challenge.
Here's what you can expect from the challenge. First of all, it's free.
Live sessions with me. I'll walk you through every step of my morning routine.
I'll explain the science behind it. I'll give you daily actionable steps,

clear, simple actions you can take

to start seeing results immediately.

I'm also a big believer in community support.

I've fostered the most engaging community

in the entire wellness space.

You can join a group of like-minded individuals

who are as committed as you are

to leveling up their lives.

And accountability.

I'll be there every day to answer questions directly and share tips and keep you on track. However, you don't have to wait for the challenge to start to make changes.
Here are three steps you can try tomorrow morning. Number one, hydrate first.
Drink a glass of water with a pinch of salt. You can use Celtic sea salt or you can use Baja gold salt, which is the one that I use.
Add a squeeze of lemon right as soon as you wake up and whack it back without changing anything else to your morning routine. And number two, step outside.
If it's cold, step outside. Get 10 minutes of natural sunlight within the first hour of the day.
If you have to layer up, that's fine, but get your eyes out into natural sunlight. Natural sunlight, not through sunglasses, passing through your eyes in the morning is one of the best ways to reset your circadian clock.
If it's snowy, cloudy, gloomy, or gray, still go outside. The light comes through the clouds, guys.
Some of the light that I want to enter your eyes is not even in the visible spectrum. So a lot of the benefits we get are not actually from the visible light.
If you actually looked at wavelengths of light, you'd see that the visible spectrum is a very, very narrow spectrum. And number three, try breath work.
Start with three rounds of five deep breaths to calm your mind and focus your energy. And I do them like this.
Long and in through the nose with a short pause.

Out through a straw.

You can also do it through your mouth.

If your nose is clogged,

just get the air in and get the air out.

At the end of the exhale of five to 10 breaths,

just take a long, prolonged breath hold,

and then take a long, prolonged breath inhale

and restart again.

These steps alone make a noticeable difference in how you feel. If you're ready to go all in and transform your mornings and your life, join me for the free Ultimate Morning Routine Challenge.
It is completely free, guys, like all my challenges, and it starts February 19th at 12 bm. Your morning routine is your foundation for success.
It's the first domino that sets everything else in motion. If you're tired of feeling tired, if you're ready to take control of your energy, focus, and productivity, this challenge is for you.
Visit morning.theultimatehuman.com. That's morning.theultimatehuman.com and sign up for free.
Together, we'll build a routine that transforms your mornings and your life.

Remember, the way you start your day

is the way you live your life.

And that's just science.