It’s no secret that the way we start our morning can set the tone for the rest of the day. How we spend those first moments after we wake up can dictate everything from our energy levels to our mood and productivity. But let’s face it: sticking to a routine when we’ve barely had our coffee can feel like a challenge. That’s why crafting a morning routine that’s easy to embrace, energising, and focused on nourishing your body and mind is so essential.
Enter Gary Brecka—a human biologist, biohacker, and longevity expert who has perfected a morning routine rooted in nature. His approach is more than just about ticking off to-do lists. These rituals are tools for transformation, and when woven into your daily life, they create lasting, positive change. Brecka’s morning routine doesn’t just help you wake up; it helps you wake up well. Here’s a closer look at the practices that fuel his day and how you can incorporate them into your own morning:
- Hydration with Purpose
The first thing you should do when you wake up is drink water. It’s simple, but essential. After hours of sleep, your body is naturally dehydrated, and a glass of water (preferably with a pinch of sea salt and a squeeze of lemon) kickstarts everything—your metabolism, your electrolytes, and your body’s engine for the day ahead. The lemon brings a fresh burst of vitamin C to detoxify, and the salt replenishes the minerals your body needs at a cellular level. This ritual is as easy as it gets but powerful for setting the stage for your day.
- Morning Sunlight
There’s something magical about stepping outside and letting the morning sunlight hit your skin. It’s not just about feeling good—it’s about syncing up with the rhythm of nature. Sunlight exposure helps regulate your circadian rhythm, giving you a natural energy boost and setting your body’s internal clock for the day. It’s nature’s alarm clock, and it doesn’t come with any harsh beeps. Just a few minutes of basking in the sunlight helps boost serotonin, improve focus, and elevate your mood.
- Breathwork and Mindfulness
Deep, slow breaths first thing in the morning activates your parasympathetic nervous system, grounding you and reducing any lingering stress. Brecka recommends taking three rounds of mindful breaths to help calm your mind and connect with the present moment. This is also a great time to practice gratitude—something that’s backed by science for its ability to release dopamine. A few minutes of intentional breathing can shift your entire mindset for the day ahead.
- Grounding
In our modern world, we often forget how deeply we’re connected to the Earth. Grounding (or earthing) is the practice of making direct contact with natural surfaces—think grass, sand, or soil. The simple act of walking barefoot or sitting with your feet touching the earth helps reduce oxidative stress and neutralises free radicals in your body. It’s like nature’s reset button, reconnecting us with the energy and vitality that our ancestors once embraced. Even just a few minutes of grounding can leave you feeling more balanced, centered, and connected to something bigger than yourself.
- Cold Exposure
Ready to take things up a notch? Cold exposure might sound intimidating, but the benefits are undeniable. Whether you take a cold shower or do a plunge, this practice stimulates your nervous system, boosts circulation, and enhances your immune function. Plus, cold exposure helps release norepinephrine—an energy-boosting hormone that also sharpens focus. The idea of stepping into a cold shower might send a chill down your spine, but once you experience the invigorating effect it has, you’ll understand why it’s such a game-changer for waking up your body and mind. Start with 30 seconds of cold water at the end of your shower, and gradually build up as you adjust.
- Movement
Movement doesn’t have to mean a full-on workout. Brecka keeps it simple with 20-minute walks, light yoga, or stretching. The goal is to get your blood flowing, release endorphins, and set your body up for the day. Regular morning movement has been shown to improve mental clarity and boost productivity, which makes it an essential part of any morning routine.
- Protein
Finally, Brecka’s recommends eating 30 grams of protein within the first hour of waking up. This doesn’t just keep hunger at bay—it stabilises your blood sugar levels, preventing that dreaded mid-morning crash. It also helps keep your metabolism humming and your energy levels steady throughout the day. A protein-rich breakfast ensures you’re fuelled, focused, and ready to take on anything that comes your way.
Gary Brecka’s morning routine is all about aligning with nature, tuning into your body, and setting a positive tone for the day ahead. From hydrating with purpose to embracing cold exposure, grounding yourself in nature, and fueling up with protein, each phase is designed to support your well-being and vitality. Incorporating these simple practices into your own morning routine will not only help you feel more grounded and energised but also elevate the quality of your day—and maybe even your life.
So, why not give it a try? Your body and mind will thank you.
