Guest article by our biohacking expert Andreas Breitfeld
If there's one thing I've learned about biohacking, health and performance in recent years, it's this: The morning makes or breaks your day. Not just mentally, but also physiologically. Our hormone levels, neurotransmitter releases, metabolic pathways - they are all strongly influenced by the circadian rhythm. And how you "catch" this rhythm right after waking up makes all the difference.
That's why I've 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 it follows a clear patternthat has proven itself. And it starts with perhaps the most underestimated stimulus of all: light.
Light: the reset button for your inner clock
The most important "lever" right at the start: natural light. If it's not completely overcast outside, I get up straight after waking up and go to the window or balcony - ideally with an unobstructed view of the sky.
Why is that? Because our retina contains light receptorsthat are directly connected to the suprachiasmatic nucleus in the hypothalamus - our central zeitgeber, so to speak. This light signal ensures that melatonin production is stopped and cortisol is released instead - a hormone that activates us and trims the body for performance.
And not just via the eyes: the skin also plays its part. Light receptors in the skin also react to sunlight - cold in front of them increases permeability and therefore efficiency. This means: More effect with the same amount of light.
- Timing: As early as possible - preferably within the first 30 minutes after waking up.
- Duration: 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 (e.g. cold shower or ice bath) changes the skin's light transmission. The body then reacts more sensitively to sunlight - not only via the eyes, but throughout the body via skin receptors. This intensifies the effect of the subsequent light stimulus.
Much more happens physiologically during the cold stimulus: adrenaline and noradrenaline increase measurably, as does dopamine. At the same time, inflammation in the body is reduced, brown adipose tissue is activated and blood sugar is stabilized. For me, cold is the quickest way to a clear, focused state.
Mein Ablauf:
- 2-3 minute cold shower or - if the day permits - an ice bath
- After that, straight into the light.
Important: Always cold before training. This is because cold immediately after intensive exercise can inhibit muscular adaptation (especially muscle building).
Bewegung: Muscle tone, blood flow, testosterone
The third building block is movement. Not a hardcore workout, but an activation session that raises muscle tone, boosts blood circulation and fires up the metabolism.
Aim: To naturally raise testosterone and growth hormone levels through exercise. At the same time, insulin resistance - a key marker for healthy ageing and metabolic resilience - improves.
My favorite method: training with a smart resistance system that allows dynamic, effective strength training. I use it regularly at my home in Munich - time-efficient and precise.
Alternatively, the following are also sufficient:
- 15 minutes of mobility or yoga
- A brisk walk
- Tabata unit or bodyweight exercises
The important thing is not the "what", but the "how": concentrated, conscious, activating.
Rehydrieren: Not all water is the same
After cold, light and exercise, the body is ready for rehydration - but not simply with still water. This is because we lose electrolytes through sweating, breathing at night and cold stimuli. If you only replace 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 measuring spoon of electrolyte mixture (e.g. LMNT or 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 cell health
Now the body is ready to absorb - ideal for targeted micronutrients and molecular support. Here is my current stack, minimally adjusted depending on the phase of life:
- GlyNAC (glycine + N-acetylcysteine)
- NAD Booster
- Creatine powder: 10 g daily, 5 g in the morning, 5 g in the evening - a real "little herb"
- Taurin
- Calcium-Alpha-Ketoglutarat (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 is not 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 powerful
- And hormonally stable
What happens if I leave them out? By the afternoon at the latest:
- Weniger Fokus
- Höhere Reizbarkeit
- Körperliches Unwohlsein
- Mehr 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 IV's and co...
But all that comes later. The start remains simple - but effective: With cold. Light. Movement. Water. Und Molekülen.
Follow-up: Timing coffee optimally
Not everyone starts their day with exercise - and that's perfectly fine. On non-exercise days in particular, however, it's worth consciously drinking your coffee a little later: ideally 90 minutes after waking up. Why is that? Because the body's cortisol level - our natural activation hormone - reaches its peak during this time. If additional caffeine is consumed during this phase, it can disrupt the cortisol dynamics and lead to habituation and a reduction in effectiveness in the long term.
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 for the nervous system.
