A little while ago, I wrote about the power of having a great morning routine. Consider it a warm up for the day. A tool to lift your productivity, keep you focused on what’s truly important for your progression and a means of reflection.
Developing a Morning Routine
A morning routine needs to be personal to you. For many, it’s as simple as reading for 20 minutes. For me, it’s a bit more detailed. Here’s an example…
- Make the bed: Already, the first task of the day is a success. It may mean more to you than you realize.
- Take a Shower: Feel refreshed with a hot shower wash but then blast it on cold to finish. This shoots up testosterone, boost mitochondria density and have a great impact on your mood.
- Meditate: There is no best method. I’ve tried candle light meditation, Tibetan centring, progressive muscular relaxation, walking meditation, the Wim Hof method and the list goes on. I’m currently practicing alternate nostril breathing. If you want to meditate in the morning, find which one works best for you.
- Breakfast: I’m a big fan of Charles Poliquins Meat & Nut breakfast. I usually eat beef mince and Brazil nuts but this changes from time to time. It’s great for a ketogenic cognitive boost.
- Supplements: This is a bit detailed so I’ll talk about this down below.
- 5-Minute Journal: The 5-Minute Journal is available over on amazon.com. It simply involves gratitude, planning your day and an affirmation. There’s also a night time section which involves reflecting on the positive points throughout the day as well as solving the negatives.
- Dream Line: This is a cool “goal setting” tool that I took from the 4-Hour Work Week. You plan for 3 months in advance as oppose to a longer period. This is because it encourages you to take immediate action. You write down 3 things you wish to have, 3 things you wish to be doing and 3 things you wish to be. You then estimate the cost of these scenarios and work accordingly.
That’s my current routine. Only take what’s useful to you. You may try some of the tactics on a 2-week experiment but then decide to scrap it.
Important note, if meditation is not for you, still try to keep a gratitude journal. Mindfulness practice is incredibly powerful and you need some form of practice throughout your day.
On to Supplements
A morning supplement stack must be personal to your needs, goals and tolerance but first, there are 2 vital recommendations…
- Vitamin D3: Otherwise known as the “sunshine” vitamin. We don’t get enough sun exposure all year round and D3 is so crucial for testosterone production and calcium regulation.
- Fish Oil: Omega 3 fatty acids are a crucial part of your nutrition. You may wish to eat fish instead or if you’re a vegetarian, try flax seeds or chia seeds. You need omega 3 fatty acids for testosterone production, healthy cells, great functioning of the nervous system or in many cases, energy.
Now you need to consider what your goals are. Decide this based on the areas in which you are struggling. If you struggle to concentrate, nootropics (smart drugs) can be used. If you want to get stronger, you may need to lift your testosterone. Many people need to increase their energy or improve the health of their joints.
You don’t want to take crazy psychedelics unless you are a particularly experienced biohacker. You do want to consider the following…
- Creatine Monohydrate: Known for muscular performance but creatine is also smart drug as it aids in providing energy to the neurons.
- K2: This powerful vitamin regulates calcium in the brain and prevents vitamin D toxicity. K2 will help you to improve your concentration, perception and memory.
- Caffeine: The most basic and well known stimulant to the nervous system. Thought I better add it in!
- Lion’s Mane Mushroom: This is found in products such as 4 Sigmatics Mushroom Coffee. It’s hit the health community by storm through its ability to repair the myelin sheath of nerve cells.
Testosterone boosting supplements are not something I agree with as they can up your estragon level but provide very little results as far as strength and mass is concerned. If you want to try something this risky, you might as well use steroids! There are 2 metals you can take on to encourage your body to raise testosterone without the bitch tits…
- Magnesium: You can take this in the morning but I usually encourage people to ingest magnesium just before they sleep as it relaxes the nervous system.
- Zinc: Zinc has a profound impact on your immune system. I think anyone can benefit from zinc supplementation, even if they’re not planning on lifting their testosterone.
Energy & Immune System
The above recommendations will lift your energy. However, the following are also useful for giving your immune system a leg up…
- Vitamin C: Vitamin C is not only a powerful antioxidant that gets rid of free radical damage, it also aids in iron absorption.
- Echinacea: If you feel a cold coming along, this is a pre-emptive strike! Have it ready at all times.
When it comes to joint health, omega 3 fatty acids are crucial. I don’t think there’s much you can place into a morning supplement stack as far as supplements are concerned. You may wish to take on bone marrow or gelatine as a part of your daily eating practice. This will lift your collagen level.
Taking on pill after pill is not sustainable for many people. Try to find high quality supplements that compound various micronutrients into one source. No, I’m not talking about multivitamins that make you pee green!
Solgar do a fantastic supplement called Ultimate Bone Support that contains K2, D3, Zinc and Magnesium. Coupled this with creatine and a fish oil capsule and you have my morning stack.
The down side is, magnesium is then taken first thing in the morning as oppose to consuming it just before bed time. However, I still feel that I reap the rewards physically and financially by taking on Ultimate Bone Support.