Every rep of every day starts here. No exceptions, no negotiations.
Active · Wake to 11am window
01
First thing
Same wake time. Every day.
No alarm snoozing. No weekend exceptions. Circadian rhythm is the foundation everything else runs on.
Non-negotiable
02
Within 10 min of waking
Get outside. Get sunlight in your eyes.
Direct sunlight within 10 minutes of waking sets your cortisol peak, sharpens alertness, and anchors your sleep-wake cycle. Not through glass.
Circadian anchor
03
First intake
AG1 — before anything else.
75 vitamins, minerals, and whole-food sourced nutrients. One scoop handles the foundation so you can focus on performance, not gaps.
Nutritional base
04
First meal
Banana + protein.
Banana to break the fast. Fast carbs, easy digestion, no overthinking it. Protein source is your call — I rotate flavors based on what I'm feeling. Simple fuel, zero decision fatigue.
Fuel
05
Training window
Train before 10–11am.
Cortisol and testosterone are naturally elevated in the morning. That's your performance window. Use it. Training late is leaving gains on the table.
Peak output window
06
The rule
No phone. No news. No decisions.
The first 30 minutes belong to your body, not your inbox. Reactive mornings create reactive days. Own the first hour or someone else will.
Mindset
Sunlight before screens
AG1 before caffeine
Training done before the world needs something from you