hey guys today's video is going to be super quick
I am going to be walking you through my optimal morning routine [Music]
hey guys welcome back to my Channel today I am going to be walking you through my morning
routine or my optimal morning routine I should say now obviously you don't have to do exactly
what I do but I'm hoping that there's little bits and pieces that you can take away from this video
and incorporate into your own routine what I'm outlining in this video is the morning routine
that I strive for and honestly I probably do this routine 90 of the time because I know how good I
feel after I finish this routine and for the whole day following when I go through all of
these things complete them all without looking at my phone first this routine really sets me
up for a productive day if I don't do my morning routine if I lie in bed and scroll on my phone or
if I jump straight out of bed and head out the door I really noticed the difference now I will
say that I do have have a big interest in sleep and recovery so my morning routine includes a few
gadgets that might not fit into your lifestyle but the principles I'm going to outline in this
video remain the same and most of them you can achieve at little or no cost but with that being
said let's get into it I typically wake up at 6am and I do this naturally I've never been someone
who's been able to sleep in when I tell you I can probably count on one hand the amount of times in
my entire life I have slept in past 10 am I'm not lying I cannot sleep in the one exception
would be if I stayed up all night and went to bed at like 6 a.m then yeah I might be able to sleep
in past 10 am but honestly even then I have a really hard time and obviously I rarely go to
bed at 6am I try to stay really consistent with my sleep and my wake time because this
helps to set your circadian rhythm which helps to keep you energized throughout the day so I
usually wake up give my cats a cuddle and then I head downstairs I turn on my coffee machine let
it heat up then I feed my cats and I'm not someone who's reliant on coffee to wake up as I mentioned
before I'm someone who's able to wake up early naturally but I like the routine of drinking my
coffee in the morning I like the added benefits of caffeine and the added benefits from the MCTS
that I add to my coffee now while my coffee machine is heating up I grab my phone which
I always keep out of my bedroom and I always put on sleep mode overnight so when I grab it in the
morning there are no notifications that pop up and what I'm doing now is I'm checking my sleep and my
recovery from the whoop app whoop is a sleep recovery and fitness tracker that I use and
I won't go too much into it in today's video I'll put a link up above I've done a full review on it
so if you want to know more highly recommend so I check how I've slept what my recovery is looking
like and then I also put on my morning playlist next I'll have some water with electrolytes I love
the ones from sodi you've probably heard me talk about them before I usually have about half of my
water bottle and then I'll also take a magnesium supplement then I head back upstairs and I make
my bed which is just a great Habit to get into by now my coffee machine is probably warmed up
so I make my coffee which is usually two shots of espresso I put one tablespoon of MCT oil in with
one shot in The Milk Jug and then I add cold water I froth this mixture and then I pour it into the
second shot I saw this recipe or I guess strategy I don't know what to call it on Tick Tock I think
it was called either a frothy or a creamy long black and I've been obsessed ever since I saw
that it's basically like you're making a latte but you're making it without any milk and like I said
I'm getting the additional benefits from adding the MCT oil to it I've also done this with ghee
as well which works great gives it a bit more of like a like a butterscotch flavor I guess that's
kind of how I would describe ghee ghee does have some MCTS as well but of course the specific MCT
oil is a lot more potent then I take my coffee and I sit in front of my red light therapy device
red light stimulates the mitochondria in our cells and basically it just helps everything within our
bodies to work better your muscles repair quicker after exercise your injuries heal faster it helps
reduce wrinkles and blemishes on your skin there have been thousands of studies done on red light
therapy so if this is your first time hearing about it I know it can sound a little bit woo-woo
but honestly it's worth looking into in other areas of Health there's usually people on two
sides debunking this debunking that but with red light therapy there is really no one saying that
it's not legit which I think really says something now I've been using this panel for almost five
years I I think this is one of the older models from Juve but if I had to buy a new one going
forward I would probably buy it from boncharge Just because their panel is basically exactly the
same but for a fraction of the cost if you want to check them out I will put the link to their
devices in the description box down below anyways I sit in front of the panel and I drink my coffee
and I Journal at least one page I just write down anything that's been on my mind what I want to do
that day just literally anything I'm thinking I write down after that I do about five to
ten minutes of meditation I always strive for 10 minutes but honestly it usually ends up being five
and I usually try to do about 30 minutes total of red light therapy and this goes by pretty quickly
because I'm multitasking because I'm doing my journaling my meditation after that I try to read
a non-fiction book my goal is to read at least 10 pages of a book a day so if I get this done now
while I'm doing my red light therapy then I've pretty much take that off for the day right now
I'm reading why we sleep by Matthew Walker after that if I still have some time left on my red
light therapy this is when I turn my phone on and I check my notifications now this is pretty much
my morning routine finished but after I do this I do always try to get some form of movement in and
some exposure to natural sunlight usually that's a pilates class or a weight training session at
the gym I usually walk to these unless I'm running behind for a class or something like that so while
I'm walking I'm getting my morning sun exposure which again helps to sink your circadian rhythm
and recently I've also been getting back into cycling or I was until last week where I totally
stacked it and I don't know if you can see but my arm is in shambles and so was my leg
um so that's thrown off my confidence a bit and also my bike's a bit banged up so need to get
that sorted but that was another way to get my movement and my sunlight in all in one and once
I've done that I usually shower and then I start my day anyways this is just a really quick video
going over my optimal morning routine but I want to hear from you guys how do you start your day
is there anything you try to do every single day that you feel like really sets the tone for your
day really helps you to be productive to have a good day let me know in the comment section down
below I love hearing from you guys and chatting with you down there so even if you just want to
say hi I'll say hi back or I'll try to I try to reply to as many comments as I can and let
me know if you would like to see my evening routine because I have an equally structured
evening routine to match my morning routines so yeah if you guys are interested I can do a video
on that as well anyways guys if you did enjoy this video you might also enjoy my video on steps you
can take to improve your sleep you can check that out here if you want to catch up on my most recent
upload you can find it here and if you want to check out my coaching programs including my seven
day insulin resistance Master Class you can find those here thanks guys I'll see you next time bye