today I'm going to walk you through my 5:00 a.m. morning routine that I've been doing recently I've changed quite a lot since my last one some of this is science-based but a lot of it is just based on what works for [Music] me all right so my morning starts between 5:00 and 5:30 it's usually a range and I wake up every day using my triple alarm technique this is what allows me to wake up refreshed you see there are many studies that show that waking up to a loud alarm raises your blood pressure and your cortisol which is the last thing that I want to start my day so here's what I do instead with my triple alarm technique first I set my alarm for 5 a.m. but it doesn't make a sound it only vibrates this gently brings me out out of my deep remm sleep then 15 minutes later my second alarm goes off with light music on a crescendo setting the setting starts off very quiet and gradually becomes louder helping me get out from that deeper stage of sleep into something lighter Now by this point I'm typically awake however for whatever reason if my last two alarms didn't work I have my third alarm that's set at a normal sound but it's still light music to fully wake me up at 5:30 I want you to try this method since I've been using it I've been feeling refreshed every time I get up this early all right now around 5:30 I go straight to the kitchen and I'm going to take the one drink that gives me energy all day long and no it's not tea it's not coffee it's not an energy drink it's way better so again nothing too crazy crazy it's just a glass of water with some electrolytes in it you see apart from the occasional energy drink here and there when I'm extremely tired and I'm trying to work I try to stay away from caffeine so what I'll do is I'll grab some cold water I'll pour my electrolytes in it all right then I mix and drink every morning you have to remember your body is dehydrated as it sleeps so taking this in the morning helps hydrate your body boost your metabolism boosts your energy and you feel great all day you don't get that caffeine Crush let's keep going it's 5:45 right after drinking my electrolytes I'll grab the bag that I packed before it makes it super easy to head straight to the gym we're going to Jiu-Jitsu bro all right by the way and so Gracie that's where I train one of the best gyms in the world for Jiu-Jitsu yeah the place where you get beat up every day yeah I'm becoming a killer bro a killer I'm just saying you get smashed all right all jokes aside I've been doing Jiu-Jitsu for about 5 months uh but it's become a vital way to start my day when it comes to health because when you pick something to do in the morning when you picking exercise you got to make sure it has five things you want cardiovascular training you want some sort of muscle resistance training martial arts training flexibility and mental fortitude Brazilian jiu-jitsu is one of the only sports in the world that give me all five which is why I make it a habit to go every single morning know even if I'm getting beat up but before heading to the office it's a great way to start my day you've already done the most difficult task of the day all right so I'm done with youru Jitsu that wasn't ass whooping but you know every morning I really like to make it a point to do something that gives me purpose so for me I know my wife likes certain breakfasts or coffees or I'll even buy her flowers on my way home from training so we're going to do some of that right now thank you secured matcha FL hot chocolate for my daughter hot chocolate for maybe I do share those but the point is I want you to make it a purpose to make somebody else's life better every day and look even if you don't have a wife or a girlfriend yo get something for your mom get something for your colleague at work get something for your teacher get something for the homeless guy that you walk past every day you making somebody else's life better will make your life better do that every morning go all right so after giving my wife her little gift starting the day off right I immediately head downstairs to the spot area of my building and I spend 14 minutes here in the sauna and I mix it with 1 minute in the cold plch by mixing hot and cold exposure I rapidly increase and decrease my blood flow something experts called the pumping effect this just improves overall circulation in the body and the Brain helping reduce inflammation but more importantly helping me Focus all day so I'll stay here for about 14 minutes the sauna currently is around 190° F that go back to the plunge I'll do this two time for a total of a 30 minute session now in the middle of this I like to do a meditation routine and I want you to do it with me cuz a lot of men don't understand how to meditate when you meditate you want to focus on just one thing and clear everything else out of your brain and for me that focus is breathing it's super simple so while you're in here I want you to take a deep breath in like really fill in your lungs at the top you just hold it for about 3 seconds then you release and I want you to empty out your lungs I don't want you to have any air and then hold at the bottom for three seconds and literally repeat this process for 14 minutes all your problems in the day will go away and your brain will singularly focus on one thing which is just how you breathe I promise you if you feel stressed or anxious throughout your days start your day with this meditation routine it's going to be lifechanging all right boys so done with the SAA work now we're going into my grooming routine 10minute grooming routine I want you all to start doing cuz it's going to take me from looking like this to this let's get started the first thing I'll do is I'm going to hop into the shower and I'm going to Target my problem areas I'm going to grab my body wash and my silicone scrubber and because I was doing a lot of training already certain problem areas that get a lot of for acne for me that's my chest my shoulders and my back but if you have a a silicone scrubber this is the one that from PMD on my face I like to Target these areas specifically with my scrubber so I turn it on vibration start and I start going in that area to really get rid of any bacteria you can already see that I have some acne on my shoulder a little bit on my back and this is due to all the training all the sweating you want to get all that trap sweat out so once we're done with this usually takes about a few seconds all right so once I'm done fully scrubbing down my body I let D into water temperature that's exactly between 98 and 104° F or 37 and 40° C now the easiest way to do this is to mark it on your shower so if you're in my shower you see a little marker I use the Sharpies to get that exact temperature as scientifically is proven to be the best at removing dirt without overdrying their skin so it's not breing cold it's all not super hot perfect for a morning once I got all the soap off I like to lower the temperature just a bit make you're a little bit cooler and then I grab my toothbrush and toothpaste so when I do this is cuz I'm try to say thigh and I always did through the cheaper toothbrush I won't keep my El to first in the shower but again this help for terent and F efficiency so while I'm I'm really going brushing my too once I step outside the shower we go into my skincare routine I'm super strict with this I like to take my time so to begin I turn on some hot water lukew I wet my hands and as my my hands are warm I like to press them on my face this opens up the pores and gets it ready for the routine then I'll grab my silicone scrubber it's the same PMD Clean Pro that I use in the shower that's why I only use it in specific areas and I'll grab my facial cleanser I'll do a few Squirts and then I'll turn it on you want a scrubber that vibrates and this is important because you're going to start doing anticlockwise motion as you move upwards on your face so I don't want you to drag your face down I want you to push up there someo wrinkles and also activates your lymphatic system but what's most impressive is that the vibrations themselves help the product the cleansing product penetrate deep into your pores and then the bristles cleans out the dirt when you use this over your fingers I mean you can almost see it working immediately you're going to notice the clean deep rope like it's going to start looking dirty that's all the oil all the dirt and I just showered by the way all the dirt coming out of your pores this is undefeated for your skincare routine all right so once we're done with this you're going to do it for about 60 seconds now as soon as I'm done with skincare it's time to enhance the face so first I let you grab a comb and an eyebrow Razer you're going to grab the comb and line it up to the outside of your nostril and then outside of your eyeball any hair past that we shave off all right then you're going to grab that same comb and line it up to your nostril and then the inside of your eye as you can see here any hair past the comb has to go as well then you're going to repeat this process on both eyebrows next up we got to take care of the beard as you can see it's super messy we got to give the jawlines instructure you're going to need a comb and a trimer I want you to put two fingers above your atam zpp grab your comb and place it on top of your second finger that is your first guide marker I want you to do a Lifeline with your triers and then move the guide marker to the left or right doesn't matter make your second guide marker and then do it as well on the third side you're going to see a rough line like you're seeing now here everything below that line has to go this will give you the perfect beard I mean just look at how look at how straight and nice that looks now once I'm done here I like to put on my clip guard and I like to leave it around a 7 mm length and and I like to go all around just to even out my beard just because scientifically we know that a heavy stubble that looks clean is the most attractive to women so I'm trying to make you look good bro now we're pretty much done I just want you to finally grab a moisturizer this is a generative moisturizer from PMD and apply it all over your skin cuz your skin right now is irritated especially after everything youve done to it and because you want to start your day with skin that looks Flawless now before you step out though I use my same PMB Clean Pro if you flip it around you're going to see it has like a metal plate you can turn that on and this plate starts heating up this is great because once it's nice and warm I like to apply it across my entire face as this is going to help with the absorption of any product to use so whatever product you like to use this PMD Pro you can literally just flip it around and increase absorption of product by the way it feels amazing like the warm plate amazing it's like a little Spa session right after being pampered cuz ain't nobody else going to do this for you we ready to start the day if you guys want to check out this PMD Clean Pro we have a special offer going on right now click the link down below you're going to get this plus three products the face wash I used the regenerative moisturizer and and even a toner for $145 off that's a steal bro you guys want to check it out it'll be link down below and just like that in under 10 minutes look the before and after you can do to your appearance let's keep going man next I got to feel my body with what it needs so when I think about breakfast in the morning I have two goals one re-energize my body and give it fuel after Jiu-Jitsu cuz that thing kills you and two give it the nutrients it needs for ultimate focus I want to be able to be as productive as possible during the day so when I was trying to optimize my perfect breakfast I turned to Andrew huberman so on this podcast he recommends that when you build your breakfast and needs to have complex carbohydrates high quality protein and healthy fats so following that I built what I think is the perfect breakfast two eggs an avocado and wheat bread it's inexpensive it's quick to do and it takes off all the check boxes this thing takes me maybe 5 minutes to get ready and it tastes good every morning and I can always eat it on the go if I need to all right before I head out my my favorite part of the day this is quick applying my fragrance now these are the three of my current rotation right now that I've been using a lot roses on Ice by Killian BYO imort or Penh haligan Mr Sam I'm a Killian guy feeling kind of dark today so when you apply your fragrance 1 2 3 4 how can you not feel good smelling good bro all right let's head out and now boys this is where we walk through the office this is my favorite time of the morning routine you get to reflect and I'm hitting my goal of 10,000 steps cuz I've already done the math when I walk to the office and from the office every day I get my 10,000 steps so I don't do Uber I don't even drive my car anymore I like this time to kind of catch up and debrief before I head to the office cuz we have a global team so I'll open up our slack I look at the messages but by the time I step foot in the office I'm ready to go bro this is my morning routine like I said most of this is tailored to me you need to tailor one that works for you and every single step of today's video I recommend for you you start doing this bro your focus is going to be out the roof