My 5 AM Morning Routine

Summary

This video script outlines a detailed 5:00 a.m. morning routine designed to enhance energy, focus, and overall well-being. It includes a gentle wake-up technique, hydration with electrolytes, Brazilian jiu-jitsu for a full-body workout, acts of kindness, a sauna and cold plunge session for improved circulation, a meditation routine for mental clarity, a 10-minute grooming routine for a refreshed appearance, a nutritious breakfast for sustained energy, and the application of fragrance to set a positive tone for the day. The routine emphasizes personalization, productivity, and the importance of starting the day with purpose.

Takeaways

• 🛌 The speaker starts their day between 5:00 and 5:30 am using a 'triple alarm technique' to wake up refreshed without the negative effects of a loud alarm.
• 🥤 After waking up, they hydrate with a glass of water and electrolytes to boost metabolism and energy for the day.
• 🥋 The speaker engages in Brazilian Jiu-Jitsu at 5:45 am for its comprehensive health benefits, including cardiovascular training, muscle resistance, flexibility, and mental fortitude.
• 💕 They emphasize the importance of doing something purposeful each morning, such as making someone else's life better, to start the day on a positive note.
• 🧖‍♂️ A 14-minute sauna session with alternating cold exposure is part of their routine to improve circulation and focus.
• 🧘‍♂️ Meditation is practiced during the sauna session, focusing on breathing to clear the mind and reduce stress.
• 🚿 A 10-minute grooming routine is followed, including a shower with a specific water temperature and a silicone scrubber to address acne-prone areas.
• 💆‍♂️ Skincare is meticulous, using a facial cleanser with a vibrating silicone scrubber to promote product penetration and cleanse pores.
• 🪒 Grooming also includes eyebrow shaping, beard trimming for a structured look, and using a clip guard for an even stubble.
• 🧴 A regenerative moisturizer is applied after grooming to soothe the skin, followed by a warm metal plate from the PMD Clean Pro to enhance product absorption.
• 🍳 The perfect breakfast consists of complex carbohydrates, high-quality protein, and healthy fats, such as two eggs, an avocado, and wheat bread.
• 💧 The speaker walks to the office, incorporating 10,000 steps into their daily routine and using the time for reflection and preparation for the day ahead.

Q & A

What is the 'triple alarm technique' mentioned in the script?

The 'triple alarm technique' is a method used to wake up gently and refreshed. It involves setting the first alarm to vibrate at 5 a.m., the second alarm with light music on a crescendo 15 minutes later, and a third alarm with light music at 5:30 a.m. if needed.

Why does the speaker avoid caffeine in the morning?

The speaker avoids caffeine to prevent the caffeine crash and to stay away from the negative effects of caffeine, such as increased blood pressure and cortisol levels, which can be detrimental to starting the day.

What is the significance of the electrolyte drink in the morning routine?

The electrolyte drink is important as it helps to hydrate the body after a night of sleep, boosts metabolism, and provides energy for the day without the need for caffeine.

Why does the speaker choose Brazilian Jiu-Jitsu as his morning exercise?

Brazilian Jiu-Jitsu is chosen because it provides five essential elements for a morning workout: cardiovascular training, muscle resistance training, martial arts training, flexibility, and mental fortitude.

What is the purpose of doing something for someone else in the morning routine?

The purpose is to give a sense of purpose and to make someone else's life better, which in turn makes the speaker's life better and starts the day on a positive note.

What are the benefits of alternating between sauna and cold plunge in the morning routine?

Alternating between sauna and cold plunge increases and decreases blood flow rapidly, which is known as the pumping effect. This improves overall circulation in the body and the brain, helping to reduce inflammation and improve focus throughout the day.

Can you explain the meditation routine described in the script?

The meditation routine involves focusing solely on breathing. The practitioner takes a deep breath, holds it for about 3 seconds, releases it completely, and then holds the empty lungs for another 3 seconds. This process is repeated for 14 minutes to clear the mind and reduce stress or anxiety.

What is the role of the silicone scrubber in the grooming routine?

The silicone scrubber is used to target problem areas prone to acne, such as the chest, shoulders, and back. It helps to remove bacteria and dirt, promoting a cleaner and healthier skin.

Why is the shower water temperature set between 98 and 104° F or 37 and 40° C?

This temperature range is scientifically proven to be the best for removing dirt without overdrying the skin, making it ideal for a morning shower.

What is the significance of the facial skincare routine using the PMD Clean Pro?

The PMD Clean Pro with its vibrating bristles and anticlockwise motion helps to cleanse deep into the pores, remove dirt, and activate the lymphatic system, leading to a cleaner and healthier complexion.

What are the key components of the speaker's 'perfect breakfast'?

The 'perfect breakfast' consists of two eggs, an avocado, and wheat bread. It includes complex carbohydrates, high-quality protein, and healthy fats, which provide energy and nutrients for focus and productivity.