The Perfect Morning Routine Every Man Should Do (Science Based)

Summary

This video script outlines a scientifically-backed morning routine consisting of 10 steps designed to boost motivation, energy, mental output, and productivity. Starting with waking up at 5 AM for better mental health and an extra 36 days of life per year, the routine includes gradually adjusting sleep schedules, adopting an expansive body position upon waking, and getting sunlight exposure. It emphasizes drinking water on an empty stomach to flush toxins and increase natural energy levels, followed by a morning gym session to energize the body for the day. The script also advises showering with BPA-free products to maintain testosterone levels and keeping showers short. Making the bed, eating a balanced breakfast, dressing professionally, and creating a focused to-do list are also part of the routine. Finally, the video encourages minimizing decision-making and maintaining the routine for at least a month to experience its benefits on productivity and mental health.

Takeaways

• 🛌 Waking up early at 5 AM is associated with better mental health and provides extra time, leading to increased productivity.
• ⏰ Gradually adjusting wake-up time by 5 minutes each day can help adapt to an earlier schedule without feeling overwhelmed.
• 🌞 Starting the day with an expansive body position and exposure to sunlight can stimulate energy and improve mood.
• 💧 Drinking water on an empty stomach in the morning flushes toxins, supports the lymphatic system, and enhances natural energy levels.
• 🏋️‍♂️ Morning workouts boost energy levels for the day and increase mitochondrial production in muscle cells.
• 👕 Wearing gym clothes to bed can prime the mind for a workout the next day, reducing the mental friction needed to get started.
• 🚿 Showering in the morning helps avoid body odor and can increase testosterone levels when avoiding certain chemicals like BPA.
• 🕰 Keeping showers short, around 5-10 minutes, is recommended by dermatologists and can be timed with products like shower steamers.
• 🛏 Making your bed after waking up provides a sense of accomplishment and order, which can positively influence the rest of your day.
• 🍳 Eating a nutritious breakfast or practicing intermittent fasting can boost brain power, improve concentration, and support health.
• 👔 Dressing in clothes that make you feel good, even when working from home, can enhance motivation and prevent feelings of sluggishness.
• 📝 Creating a daily to-do list focused on the top three tasks with the highest return on investment helps maintain focus and productivity.
• 🏷 Reducing decision-making in the morning routine by making it efficient and habitual can conserve mental energy for the day.
• 🔄 Committing to the routine for a month can lead to noticeable improvements in productivity, mental health, confidence, and motivation.

Q & A

What are the benefits of waking up early according to the transcript?

Waking up early is associated with better mental health output, which means being more positive, optimistic, and satisfied with life. It also adds more time to your life, providing extra hours each day and days each year, leading to increased productivity.

What are the three tricks suggested to gradually wake up earlier?

The three tricks are: 1) Wake up five minutes earlier than usual each day, gradually adjusting until you reach the desired wake-up time. 2) Get out of bed immediately when the alarm rings and adopt an expansive body position to stimulate energy. 3) Get sunlight exposure for about 10 minutes to help the body feel more awake.

Why is drinking water on an empty stomach in the morning beneficial?

Drinking water on an empty stomach helps flush out toxins, clean the lymphatic system, which is responsible for immunity, and increases the body's natural energy level without interrupting the cortisol release that naturally occurs upon waking.

How does working out in the morning affect the body's energy levels?

Morning workouts fill the body with energy needed for the rest of the day by forcing the body to produce more mitochondria within muscle cells, thus increasing energy levels and alertness.

What is the significance of wearing gym clothes to bed to increase motivation for a morning workout?

Wearing gym clothes to bed sets the mind in a gym-going framework, reducing the mental friction needed to get started with the workout in the morning.

Why is showering in the morning important and how can it affect testosterone levels?

Showering in the morning is important to avoid body odor from sweat and oils. Using quality products without BPA or harmful chemicals can help increase testosterone levels, as some ingredients like alkistinals can act like estrogen and lower testosterone.

What is the recommended duration for a shower according to the transcript?

The recommended duration for a shower is no more than 10 minutes, with a general rule of about five minutes according to board-certified dermatologists.

How does making your bed contribute to your morning routine and motivation?

Making your bed provides a small win and a way to exert control in your life, which can lead to a dopamine hit, increasing motivation to complete the next task in your morning routine.

What should a healthy breakfast consist of according to the transcript?

A healthy breakfast should consist of fiber, protein, and healthy fats, avoiding refined carbs that turn into sugar in the body.

What is the alternative to eating breakfast that is mentioned in the transcript?

The alternative to eating breakfast mentioned is intermittent fasting, which has been suggested to prolong life and help with weight loss.

Why is it suggested to create daily uniforms for getting dressed in the morning?

Creating daily uniforms helps to remove decision-making from the morning routine, allowing the individual to feel great and maintain motivation without wasting mental energy on choosing what to wear.

How should the to-do list be structured according to the transcript?

The to-do list should focus on the top three most important tasks that will provide the highest return on time and investment. Other tasks can be listed below, but the primary focus should be on completing the top three tasks before the end of the day.

What is the final advice given to maintain the morning routine?

The final advice is to not just try the routine for a day or two, but to commit to it for a month to see its effects on productivity, mental health, confidence, and motivation, which will help in sticking to the routine.

Outlines

00:00

🌞 Morning Routine for Increased Productivity

The video script outlines a scientifically-backed morning routine consisting of 10 steps designed to boost motivation, energy, mental output, and productivity. The routine begins with waking up at 5 AM, which is associated with better mental health and an additional 36 days per year of available time. The speaker suggests three strategies to ease into this habit: waking up five minutes earlier each day, adopting an expansive body posture upon waking, and exposing oneself to sunlight for 10 minutes. Following this, the routine includes drinking water on an empty stomach to flush toxins and boost energy, attending a morning gym session to energize the body for the day, and showering to increase testosterone levels while avoiding BPA in plastic bottles. The use of quality grooming products is emphasized to prevent the absorption of estrogen-mimicking compounds.

05:01

🍽️ Optimizing Morning Habits for Health and Efficiency

Continuing from the previous paragraph, the script emphasizes the importance of making the bed, eating a balanced breakfast rich in fiber, protein, and healthy fats, or considering intermittent fasting for its potential health and weight loss benefits. It then highlights the significance of getting dressed in clothes that enhance motivation, even when working from home, and creating a daily uniform for efficiency. The speaker advises creating a to-do list focusing on the top three tasks that yield the highest return on time and investment, with a rule to complete these tasks before going to bed. To maintain the routine, the script recommends minimizing decision-making by automating the routine and committing to it for a month to observe its effects on productivity, mental health, confidence, and motivation.

Keywords

💡Morning Routine

A morning routine refers to a sequence of activities that a person does in the morning to start their day productively. In the video, the morning routine is described as scientifically backed and designed to increase motivation, energy, and productivity, with 10 steps that include waking up early, exercising, and making the bed, among others.

💡Waking Up Early

Waking up early is the practice of rising before the conventional start of the day to gain extra time for personal development or work. The video emphasizes that waking up at 5 AM can lead to better mental health and an additional 36 days of life per year due to the extra hours accumulated daily.

💡Sunlight Exposure

Sunlight exposure is the act of getting natural light from the sun, which is crucial for regulating the body's circadian rhythm and boosting mood and energy levels. The video suggests getting sunlight immediately after waking up for about 10 minutes to stimulate energy and set a positive tone for the day.

💡Hydration

Hydration refers to the intake of water to maintain the body's fluid balance, which is essential for health and energy. The video mentions drinking a glass of water on an empty stomach to flush out toxins, support the immune system, and provide a natural energy boost without the subsequent crash associated with caffeine.

💡Morning Workout

A morning workout is a physical exercise session conducted in the morning to energize the body for the day. The video highlights the benefits of morning workouts, such as increased energy and the production of more mitochondria in muscle cells, and suggests wearing gym clothes to bed to reduce the decision-making process in the morning.

💡Testosterone

Testosterone is a hormone that plays a key role in the development of male reproductive tissues and secondary sex characteristics. The video discusses the importance of maintaining healthy testosterone levels and avoiding exposure to estrogen-like compounds, such as BPA in plastic bottles, which can lower testosterone.

💡Showering

Showering is the act of washing one's body with water, often in a dedicated space like a bathroom. The video emphasizes showering in the morning to feel refreshed and to increase testosterone by avoiding exposure to certain chemicals in personal care products that can act like estrogen.

💡Making the Bed

Making the bed is the act of tidying up the bed by arranging the bedclothes neatly after getting up. The video suggests that making the bed correctly is a small win that provides a sense of control and contributes to a productive morning routine, with the idea that completing each task releases dopamine, increasing motivation.

💡Breakfast

Breakfast is the first meal of the day, often eaten in the morning after waking up. The video discusses the importance of eating a healthy breakfast that includes fiber, protein, and healthy fats to boost brain power and concentration, contrasting it with refined carbs that can lead to a sugar crash.

💡Intermittent Fasting

Intermittent fasting is an eating pattern where meals are skipped or eaten within a certain time window, potentially leading to health benefits. The video mentions intermittent fasting as an alternative to eating breakfast, suggesting it can prolong life and aid in weight loss for those short on time.

💡Dressing for Success

Dressing for success is the concept of wearing clothes that make one feel confident and capable, which can positively influence one's mindset and performance. The video recommends getting dressed in clothes that make one feel great, even when working from home, to enhance motivation and avoid feelings of sluggishness.

💡To-Do List

A to-do list is a prioritized set of tasks one intends to complete. The video emphasizes creating a focused to-do list with the top three most important tasks that will yield the highest return on time and investment, advocating for a rule to not go to bed until these tasks are completed.

💡Decision Fatigue

Decision fatigue is the deteriorating quality of decisions made by an individual as a result of making numerous previous decisions. The video advises building a morning routine that minimizes decision-making to conserve mental energy for more critical tasks later in the day.

💡Consistency

Consistency refers to the act of doing something repeatedly in the same way over time. The video stresses the importance of maintaining the morning routine for a month to observe its effects on productivity, mental health, confidence, and motivation, suggesting that the routine will become a habit.

Highlights

Waking up at 5 AM is associated with better mental health and increased life satisfaction.

Waking up earlier adds extra hours to your day, potentially leading to 36 extra days per year.

Gradually adjusting wake-up time by 5 minutes each day can help adapt to an earlier schedule.

Adopting an expansive body position upon waking can stimulate energy and confidence.

Exposure to sunlight for about 10 minutes upon waking can enhance mood and energy levels.

Drinking water on an empty stomach in the morning aids in flushing out toxins and boosting natural energy.

Morning workouts increase energy for the day and promote the production of mitochondria in muscle cells.

Sleeping in gym clothes can increase motivation for morning exercise by setting the right mindset.

Showering in the morning helps avoid bad odors and can potentially increase testosterone levels.

Avoiding plastic bottles with BPA can prevent a decrease in testosterone levels.

Limiting shower time to about 10 minutes is recommended by dermatologists for skin health.

Using RC grooming Steamers can provide a relaxing post-workout experience and time management in the shower.

Choosing shower products without alkistinals can help maintain healthy testosterone levels.

Making your bed in the morning provides a sense of accomplishment and order.

Eating a balanced breakfast with fiber, protein, and healthy fats can boost brain power and concentration.

Intermittent fasting may prolong life and aid in weight loss, offering an alternative to traditional breakfast.

Dressing in clothes that make you feel great, even when working from home, can enhance motivation.

Creating daily uniforms can streamline decision-making and maintain a consistent positive appearance.

Focusing on a prioritized to-do list with the top three tasks ensures high-return activities are completed first.

Conserving decision-making power by automating routine tasks can lead to increased efficiency and productivity.

Maintaining the routine for a month can significantly impact productivity, mental health, and confidence.

Transcripts

I've created the perfect morning routine

where each step is scientifically backed

to help you increase motivation energy

mental output and productivity and the

best part it is easy to follow so

there's a total of 10 steps for this

morning routine with the last two

helping you stick to this routine

forever starting with number one I wake

up at five in the morning research has

shown that those that have the

discipline to wake up earlier have

better mental health output this means

that you'll be more positive you'll be

more optimistic and more satisfied with

your life you also add more time to your

life let me put this into perspective

saying you wake up at eight in the

morning and I wake up at five that means

every day I have an extra three hours in

a year that's 1096 hours a total of 36

extra days just by waking up earlier

alright so how do you do it I have three

tricks the first one is to wake up five

minutes earlier than you usually do I

don't want you to immediately start

waking up at five in the morning because

after two days you're going to quit but

if you weigh wake up five minutes

earlier than the day before in 12 days

you'll be waking up an hour earlier than

when you started through is as soon as

your alarm rings I want you to get out

of bed and get in an expansive body

position this has shown by research that

it's a good way to stimulate energy and

feel more confident and then I want you

to follow up this with my third tip

which is getting sunlight immediately

get as much sun as possible when your

brain registers this for about 10

minutes it'll help you feel a weight

that takes us to The Next Step it's now

5 10 in the morning I'll drink my glass

of water I like to do this on an empty

stomach because it flushes out toxins

and it helps clean out the lymphatic

system which is responsible for your

immunity so it helps you get sick less

often you also increase your body's

natural energy level see when you wake

up your body releases cortisol the

stress hormone can make you feel more

alert a little more energetic what

happens is that when you drink coffee it

interrupts this process and that's why

you end up crashing a few hours later

when you just drink water and skip the

coffee you allow your body to deliver

that Natural Energy in the morning take

it to step number three it's now 5 15 in

the morning and we're going to the gym

morning workouts are great because they

fill your body with the energy you'll

need for the rest of the day Excursion

forces your body to produce more

mitochondria inside your body's muscle

cells now what's the trick to get

motivated I want you to go to sleep with

your gym clothes off Studies have shown

that external items can have a switch on

your mood and motivation so if you go to

bed already with your gym clothes on

your brain won't register it as you're

going to go to the gym afterwards and

set you in that mind frame or framework

so when you do wake up there's less

friction you don't have to be struggling

and you can go straight to the gym what

we just did for your morning routine was

eat the frog or front load the hard work

out after this this is the part of the

morning you'll enjoy and it gets a lot

easier next is the step number four it's

now six in the morning and we're gonna

go take our shower but to do so we're

going to be increasing our testosterone

showering in the morning is important to

avoid you smelling bad from all the

sweat and oils that pile on on your skin

but more importantly this is your chance

to step out smelling great and increase

your testosterone you don't know this

but research has been done that plastic

bottles that contain BPA or bisphenol a

act like an estrogen-like compound in

the body which decreases testosterone

decreases limited it makes you infertile

and can even lead to guidocomastia in

other words Mandu this is where I take

my time in the mornings I only use

quality products for my own brand he

gurumi where I know all my products

because I designed them I make sure they

have no BPA in the plastic bottle I'm

using top of the line ingredients

because this is where most men are micro

dosing themselves with estrogen but

remember once you're in the shower you

don't want to spend more than 10 minutes

in here as a matter of fact the general

rule is about five minutes according to

board certified dermatologists now you

can use your phone as a timer to set a

timer step in the shower and now you

know what time you have in there I also

also personally like to use RC grooming

Steamers as my timer because on average

they take about five to ten minutes to

dissolve and steam up the shower our

Steamers basically you set them in the

shower and as the warm water hits it it

creates this steam-like sauna slash Spa

experience that's infused with oils

that's relaxing for your muscles

especially after a grueling workout also

while this is going I know I have my

five minute timer because when the

steamer runs out I'm usually out but

more importantly I do my rest of my

grooming routine I brush my teeth here I

do my skincare and any manscape now

another thing you will have to look out

for in your shower is that you want to

make sure the product does not foam up

as much a lot of washing agents and

cosmetics have an ingredient called

alkistinals This is the ingredient

that's found that creates that foaming

agent now that also can act like an

estrogen in the body and when you micro

dose yourself daily as you know you are

lowering your testosterone level this is

why if you want to make sure you're

getting great ingredients check out our

brand heat grooming I designed the

product because I designed it for myself

and I want to make sure my testosterone

is as high as possible and so much so

that not only cut out all those bad

ingredients I Infuse it with vitamin D

and other oils that help support healthy

tests to function if you guys want to

check it out you can check out our

bundle where you can see our body wash

shampoo and conditioner it also includes

the shower Steamers and a deodorant the

entire bundle if you check it out today

I'll leave it at 50 off if you subscribe

plus I'll give you a free silicone

scrubber alright now we step out the

shower step five it's 6 10 in the

morning and I'm going to make my bed and

I'm going to do it correctly I heard

Jordan Peterson once say this they

should start fixing up the World by

cleaning up their room now yes it's a

small win but it's a way to exert and

dominance and control in your own light

you have to understand that every task

you complete in this morning routine

your brain is going to reward you with a

dopamine hit which is going to increase

motivation to complete the next task

which is now the sixth one it's 6 15 in

the morning and we're eating breakfast

eating your breakfast in the morning is

going to boost your brain power and

Studies have suggested that it can

increase your rental output and help you

with concentration the breakfast and how

you do it is important so your good

breakfast will have fiber protein and

healthy fats most of the breakfast that

you guys have lack all three and are

just refined carbs that turn into sugar

in the body I'm talking about your

pancakes your bagels your cereals and

then when you top OJ on top of that

you're basically just having a giant

dessert for your mortgage oh good

healthy breakfast that has all three is

whole wheat bread some avocado spread

and some eggs now alternatively you

could skip breakfast altogether and

intermittent fast there are multiple

studies that suggest that this could

prolong your life and also help with

weight loss on top of that it's also

efficient for those of you that don't

have enough time in your mortgage we are

now one hour in and you have completed

more in your day than 99 of the rest of

the world that is still sleeping and

these next two will help you keep that

momentum and energy for the rest of the

day starting with number seven I want

you to get ready it is 6 30 in the

morning and even if you work from home I

want you to get dressed with clothes

that make you feel great remember your

external will affect your internal and

if you stay with your sleepy clothes you

will feel less motivated more groggy and

with the feeling of wanting to take a

midday nap out to do this effectively

what I like to do is create daily

uniforms I have a series of about two to

three outfits that I just wear on repeat

that I know look good all the time a

good example of this is my Jean black

t-shirt white sneaker outfit I can wear

this every day of the week for pretty

much any situation and it's always going

to look good now it's 6 40 and I want

you to create your to do list now to do

appropriate to-do list don't just

randomize all the things you want to

complete in your day I want you to focus

on the top three things that you need to

get done that will pay you the highest

return on your time and investment so

the most important things those are the

top three you focus on you can put other

ones underneath but you have have to

focus on those three and that's where

all your attention should be at and your

only rule is that you cannot go to bed

until those top three tasks are

completed every day that's it at 6 40 in

the morning you are set for the day to

conquer it but I have two more these

last two are just to help you stick to

this routine for the rest of your life

one conserve decision making if you've

noticed anything about this routine is

that I made it as efficient as possible

you should build your morning routine to

remove as many decisions as you can so

it's on autopilot you don't know this

but your brain has a limited amount of

decision making power a day do not waste

that in your morning takes me to number

two just maintain it I don't want you to

do it for a day I don't want you to do

it for two days I want you to do this

routine for a month and see the effect

it will have on your productivity on

your mental health your confidence your

motivation and I promise you you will

stick to this routine