Here at DXD all team members and athletes and encouraged to use this as there baseline morning routine. We based this on Andrew Huberman's "The Daily Blueprint".
Golden Rule = Wake Up Early
You should be getting up when the sun comes up and getting sunlight in your eyes as soon as possible. This causes a beneficial cortisol peak which will help wake you up and get you going for the day. A great way to get this done is a relaxed morning walk which will also help your optic flow which quiets activity of the amygdala and related circuits and reduces feeling s of stress and anxiety all day. Delay caffeine for 90-120 minutes as this will help avoid an afternoon crash according to Huberman's Blueprint. Hydration is key and the protocol also recommends 32oz of water in this morning period with a pinch of a high quality salt such as celtic salt. Cyclic hyperventilation will shift the autonomic nervous system towards feelings of increases alertness and enhanced focus. This kind of breathing consist of rapid inhales and exhales which will cause hyperventilation releasing adrenaline which leads to increasing neural excitability.
Numbered List:
1. wake up when the sun comes up
2. get some sun into your eyes, do a short walk if possible for 15-30 minutes
3. delay caffeine for 1 hour minimum
4. drink 32oz of water with salt (or electrolyte solution) before you go to lunch
This the most basic but absolutely vital parts that make a strong morning routine. Everyone here at DXD Labs has a different routine but we all base them around the "Huberman Daily Blueprint" which we will link below. We will also be sharing our own morning routines more in detail and push to make a full video on this because of it's importance.
Link To Huberman's Daily Blueprint: https://www.hubermanlab.com/daily-blueprint