Guest article from our biohacking expert Andreas Breitfeld
If there's one thing I've learned about biohacking, health, and performance over the past few years, it's this: The morning decides the dayNot only mentally, but also physiologically. Our hormone levels, neurotransmitter secretions, metabolic pathways – they all are strongly influenced by the circadian rhythm. And how you “catch” this rhythm right after waking up makes all the difference.
That's why I developed my personal morning routine – a structured sequence of interventions that have proven effective in countless self-experiments. It is not dogmatic, but dynamic. But they follows a clear patternthat has proven itself. And it begins with perhaps the most underrated stimulus of all: light.
Light: The reset button for your internal clock
The most important "lever" right from the start: natural light. If it's not completely overcast outside, I get up immediately after waking up and go to the window or balcony—ideally with a clear view of the sky.
Why? Because our retina contains light receptors, which are directly connected to the suprachiasmatic nucleus in the hypothalamus – our central timekeeper. This light signal ensures that melatonin production is stopped and instead Cortisol is released – a hormone that activates us and prepares the body for performance.
And not just through the eyes: the skin also plays a role. Light receptors in the skin also react to sunlight – cold in front increases the transmittance and thus the efficiency. This means more effect with the same amount of light.
- timing: As early as possible – ideally within the first 30 minutes after waking up.
- Length of time: Minimum 15 to 20 minutes – even in indirect sunlight.
Cold: Hormetic boost before the light
Yes, you read that right: cold comes before light, if possible. Why? Because exposure to cold (for example, a cold shower or ice bath) changes the light transmittance of the skinThe body then reacts more sensitively to sunlight – not only through the eyes, but also throughout the body via skin receptors. The effect of the subsequent light stimulus is thus intensified.
Physiologically, much more happens when exposed to cold: Adrenaline and noradrenaline increase measurably, dopamine alsoAt the same time, the Inflammatory process in the body, the brown fat tissue is activated, the blood sugar stabilized. For me, cold is the fastest way to a clear, focused state.
My process:
- 2-3 minutes of cold shower or – if the day allows – an ice bath
- Then directly into the light.
Important: Cold always before training. Cold immediately after intense exercise can inhibit muscular adaptation (especially muscle growth).
Movement: muscle tone, blood circulation, testosterone
The third building block is Movement. Not a hardcore workout, but a Activation unit that increases muscle tonewhich stimulates blood circulation and boosts metabolism.
Goal: To naturally increase testosterone and growth hormone levels through exercise. At the same time, the Insulin resistance – a key marker for healthy aging and metabolic resilience.
My favorite method: Training with a smart resistance system that allows for dynamic, effective strength training. I use it regularly at my home in Munich – it's time-efficient and precise.
Alternatively, you can also use:
- 15 minutes of mobility or yoga
- A brisk walk
- Tabata unit or bodyweight exercises
What is important is not the “what”, but the “how”: concentrated, conscious, activating.
Rehydration: Not all water is the same
After cold, light and exercise, the body is ready for Rehydration – but not just with still water. Because we lose electrolytes through sweating, nighttime breathing, and exposure to cold. If you replace it with pure water, you risk an imbalance.
My setup:
- 0.5–0.7 liters of water
- 1 pinch of rock salt (e.g. Himalayan or crystal salt – sea salt often contains microplastics)
- 1 scoop of electrolyte mixture (e.g. LMNT or your own mixture)
- Optional: A splash of fresh lemon juice – alkalizing, refreshing, provides vitamin C.
The whole thing works quickly, balances fluid levels and prepares the body for the next steps – be it coffee, work or food.
Supplementation: Nutrient stack for energy and cellular health
Now the body is ready to absorb – ideal for targeted micronutrients and molecular support. Here's my current stack, slightly adjusted depending on my life stage:
- GlyNAC (Glycine + N-Acetylcysteine)
- NAD booster
- Creatine powder: 10 g daily, 5 g in the morning, 5 g in the evening – a real “little boost”
- Taurine
- Calcium alpha-ketoglutarate (Ca-AKG)
- The essentials: Omega-3, Vitamin D3 + K2, magnesium
Partner of this routine is MOLEQLAR, A real match with my philosophy.
Why all this?
Because it works. Period. This routine isn't a spiritual morning ceremony, nor is it a forced ritual. It is based on biological principles, studies and personal experience.
I feel like:
- Focused, calm, awake
- Mentally clear, physically capable
- And hormonally stable
What happens if I skip them? By the afternoon at the latest:
- Less focus
- Increased irritability
- Physical discomfort
- More cravings
This routine is more than a health hack. It's a foundation—for clear thinking, healthy choices, and high energy levels.
Of course, there's much more, HBOT, IHHT, Drip IVs, and the like...
But all that comes later. The beginning remains simple – but effective: With cold. Light. Movement. Water. And molecules.
Follow-up: Optimally time your coffee
Not everyone starts their day with exercise – and that’s perfectly fine. Especially on days when you don’t exercise, it’s worth consciously drinking your coffee a little laterIdeally, 90 minutes after waking up. Why? Because during this time, the body's cortisol levels—our natural activation hormone—reach their peak. Consuming caffeine during this phase can disrupt cortisol dynamics and, in the long term, lead to habituation and reduced effectiveness.
So, if you delay your coffee a little, you not only benefit from a more stable hormone profile, but also from a more lasting caffeine effect – without any additional stress on the nervous system.
