The 5am Morning Routine that Will Change Your Life

A 5am morning routine that will change your life? Is that possible? Yes it is.

We know, sleep is imperative for many reasons. Not only it resets your body, gives you energy for the following day, but it is also when your brain is creating synapses and fortifying memories and your muscles are repairing and getting stronger and bigger.

Needless to say that sleep is one huge contributor factor to a person’s well-being and health. But that doesn’t mean you cannot wake up at 5 in the morning to being a routine that could positively impact your life. That is what Mike Diamonds did, anyway.

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Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

For an entire year, Diamonds took on the challenge of adopting Dr. Andrew Huberman’s morning routine. If you’re not familiar with Andrew Huberman, he is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine.

It was Huberman’s morning routine that Mike did it religiously for an entire year and decided to share the insights in a video he uploaded. Below you will find the key takeaways from his 5am morning routine that will change your life, should you choose to follow too.

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The 5am Morning Routine that Will Change Your Life

Before we get into the results and what Mike’s learned, let’s rewind 11 months, where Mike stumbled upon Huberman’s video. It hit him hard. Ever felt like the person you are meets the one you could’ve been? Mike was in that mental paralysis, screaming for help. Huberman’s wisdom became his lifeline, and he shared the journey on YouTube—1.4 million views later, here we are.

Now, Huberman’s routine, in a nutshell. First off, rise and shine at 6:30 a.m. No need to religiously follow the 5:00 a.m. club; just ensure it’s early. The golden hours from 4 a.m. to 8 a.m. are your secret weapon against distractions—no texts, no social media. Time to execute the game plan.

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But how does one pull off waking up early? Simple. Set goals the night before, write them down, set an alarm in another room, and voila! You’re up, no excuses. Now, the game-changer—salted water instead of your beloved morning coffee. Delaying caffeine intake by 90 minutes syncs with your body’s natural rhythms, making that java jolt more potent.

Next up, soak in the morning sun. A 15-minute walk not only fuels your vitamin D but sets the tone for an energetic day. Combine this with intermittent fasting, a powerhouse for fat loss, muscle gain, and overall metabolic awesomeness.

Now, Mike’s personal favourite—fasted workouts. Caffeine becomes your workout buddy, and trust him, it’s a game-changer in a caloric deficit. But let’s talk cold showers. Tough to stick with, but the energy rush, muscle recovery, and immunity boost make them worth it.

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Into the focused work zone. Dr. Huberman’s golden 90 minutes of distraction-free productivity. Turn off the phone, avoid the internet, and tackle your most important tasks. Break your fast with oatmeal or just find your flexible rhythm.

“It doesn’t have to be done in the order Andrew Huberman has done them, but including them into your day-to-day routine will be super effective and having this level of flexibility will be to your advantage,” Diamonds says.

Sometimes, Mike break his fast accordingly, sometimes sooner and sometimes earlier. “But I’ll make sure that I’m always eating in an 8-hour window period and that I’m fasting for 6 hours […] because those are the hours that work for me.”

In the end, it’s not about a rigid routine but incorporating these gems into your day. So, what’s your take? Have you tried any of these tips? Wake up at the crack of dawn, fasting ninja, or cold shower warrior?

Give it a go and you might inspire the next in line.

Watch the video below for more information from Mike Diamonds himself.