Guest article by our biohacking expert Andreas Breitfeld
If I have learned one thing about biohacking, health, and performance in recent years, it is this: The morning determines the day. Not only 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 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 it follows a clear pattern that has proven itself. And it starts with perhaps the most underestimated stimulus of all: light.
Light: The reset button for your internal clock
The most important "lever" right at the start: Natural light. If it’s not completely overcast outside, I get up right after waking and go to the window or balcony – ideally with an unobstructed view of the sky.
Why? Because our retina contains light receptors that are directly connected to the suprachiasmatic nucleus in the hypothalamus – basically 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 respond to sunlight – cold beforehand increases permeability and thus 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.
- Duration: Minimum 15 to 20 minutes – even in indirect sunlight.
Cold: Hormetic boost before light
Yes, you read that right: Cold comes – if possible – before light. Why? Because cold exposure (for example, cold shower or ice bath) changes the light permeability of the skin. The body then reacts more sensitively to sunlight – not only through the eyes but throughout the body via skin receptors. The effect of the subsequent light stimulus is thereby enhanced.
Physiologically, much more happens with the cold stimulus: Adrenaline and noradrenaline increase measurably, as does dopamine. At the same time, the inflammatory process in the body is reduced, brown fat tissue is activated, and blood sugar stabilizes. For me, cold is the fastest way to a clear, focused state.
My routine:
- 2–3 minutes of cold shower or – if the day allows – an ice bath
- Then directly into the light.
Important: Always use cold before training. Because cold immediately after intense exertion can inhibit muscular adaptation (especially muscle growth).
Movement: Muscle tone, circulation, testosterone
The third building block is movement. Not a hardcore workout, but an activation unit that raises muscle tone, boosts circulation, and ignites metabolism.
Goal: To naturally raise testosterone and growth hormone levels through movement. At the same time, insulin resistance improves – a central 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 here in Munich – time-efficient and precise.
Alternatively, you can also use:
- 15 minutes of mobility or yoga
- A brisk walk
- Tabata session or bodyweight exercises
What matters is not the "what," but the "how": focused, conscious, activating.
Rehydrate: Water is not just water
After cold, light, and movement, the body is ready for rehydration – but not simply with still water. Because: Through sweating, nighttime breathing, and cold stimuli, we lose electrolytes. 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 mix (e.g. LMNT or your own mix)
- Optional: A splash of fresh lemon juice – has an alkaline effect, refreshing, provides vitamin C.
The whole thing works quickly, balances the fluid balance, and prepares the body for the next steps – whether it's 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 life phase:
- GlyNAC (Glycine + N-Acetylcysteine)
- NAD Booster
- Creatine Powder: 10 g daily, 5 g in the morning, 5 g in the evening – a real "Little Powerhouse"
- Taurine
- Calcium Alpha-Ketoglutarate (Ca-AKG)
- The essentials: Omega-3, Vitamin D3 + K2, Magnesium
Partner of this routine is MOLEQLAR, a true match with my philosophy.
Why all this?
Because it works. Period. This routine is not a spiritual morning ceremony nor a forced ritual.It is based on biological principles, research findings, and personal experience.
I feel afterwards:
- Focused, calm, awake
- Mental clarity, physical performance
- And hormonally stable
What happens if I skip it? At the latest by the afternoon:
- Less focus
- Increased irritability
- Physical discomfort
- More cravings
This routine is more than a health hack. It is a foundation – for clear thoughts, healthy decisions, and a high energy level.
Of course, there is much more, HBOT, IHHT, Drip IVs, and more…
But all of that comes later.The beginning remains simple – but effective: With cold. Light. Movement. Water. And molecules.
Refill: Timing coffee optimally
Not everyone starts their day with movement – and that is perfectly fine. However, especially on days without sports, it is worth drinking coffee consciously a little later: Ideally 90 minutes after waking up. Why? Because during this time, the body's own cortisol level – our natural activation hormone – reaches its peak. If caffeine is consumed during this phase, it can disrupt cortisol dynamics and lead to habituation and reduced effectiveness in the long term.
So, those who delay their coffee a bit benefit not only from a more stable hormone profile but also from a more sustainable caffeine effect – all without additional stress for the nervous system.
