Live longer with this morning routine

The way you start your day generally dictates how well your body can function throughout the rest of the day.  The most common habit is to roll out of bed and begin the day on the phone while having a morning coffee.

However, the first 90 minutes are crucial for setting your metabolism, energy levels, and cellular repair mechanisms in motion.

The body thrives on routine and depending on the choices made early in the morning, you can create a positive domino effect on your health, overall stress resilience, and even your general lifespan.

And you don’t even need an extreme routine to see results.  As you’ll see below, a few simple tweaks can rewire your biology so that you’re coming out of the gates at the best of your ability each day.

The first 90 minutes matter

The way you start your morning is a signal to the body on what to expect for the rest of the day.  When you expose yourself to sunlight within the first hour of waking, you regulate your circadian rhythm naturally.  

Natural light stops melatonin production and starts cortisol in a balanced way, making you feel alert and energized.  Even on a cloudy day, stepping outside for a few minutes will send the right signals to your brain.

Hydration first thing in the morning is another core habit contributing to longevity as your body naturally loses water overnight through breathing and sweat.  Getting at least 500mL of water before caffeine will prevent early morning dehydration, support digestion, as well as be a prevention mechanism for crashes later in the day.

Finally simple movement, from light stretching to a short walk, is pivotal in getting your metabolism going.  Morning activity helps to lower inflammation, regulate blood sugar, and improve mitochondrial function - all key contributing factors to cellular energy production.

The morning link between cortisol and your metabolism

Cortisol, better known as the stress hormone, follows a natural cycle where it peaks in the morning to help you wake up.  

However, if you start your day scrolling on your phone, cycling through stressful emails and messages, or with artificial light, your body can overproduce cortisol.  Fatigue, cravings, and longer-term metabolic issues can all be attributed to heightened levels of cortisol as stress hormones increase blood sugar and appetite, amongst other negative impacts on your body.

Align your morning routine with your body’s biological clock, waking up more naturally without artificial lights or screens to keep cortisol levels balanced, which ultimately supports better metabolism.

You can also stabilize your energy with a protein-rich breakfast, helping balance out blood sugar, curb cravings, and provide essential amino acids for muscle maintenance and cellular repair.  Skipping food in the morning may do more harm than good if you already tend to feel sluggish in the morning.

Simple, yet effective morning habits

Get outside, even if it’s for a few minutes and even if it’s cloudy.  Natural light and fresh air is one of the strongest regulators of your biological clock.

Drink water before caffeine to properly rehydrate from the previous day

Breath work, as simple as taking 3-5 deep breaths before starting your day helps regulate the nervous system and reduce morning stress.

End the morning shower with 30 seconds of cold water, which will boost circulation , improve stress resilience, and activate brown fat for better metabolism.

Simple movement, as soon as you wake up, whether it’s going outside for a walk or doing push-ups or air squats, all of this contributes to jumpstarting circulation and increasing oxygen flow to the brain.


Andrew Huberman has a good morning routine break down that goes even deeper here:

TLDR TRIO

☀️ Regulate your circadian rhythm with sunlight within 90 minutes of waking up

🚰 Drink water before any caffeine to support metabolism and focus

🔄 Get light movement early on to get your body’s energy flowing