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 determines the day.Not just mentally, but also physiologically. Our hormone levels, neurotransmitter releases, metabolic pathways – they 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 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 pattern, which has proven its worth. And it begins with perhaps the most underestimated appeal 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 immediately after waking up and go to the window or onto the 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 – essentially 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 This increases the transmittance and therefore the efficiency. This means: greater effect with the same amount of light.
- timingAs early as possible – ideally within the first 30 minutes after waking up.
- Length of timeMinimum 15 to 20 minutes – even in indirect sunlight.
Cold: Hormetic boost before light
Yes, you read that right: cold weather comes before light, if possible. Why? Because exposure to cold (for example, a cold shower or ice bath) changes the skin's light transmission.The body then becomes more sensitive to sunlight – not only through the eyes, but throughout the entire body via skin receptors. This intensifies the effect of subsequent light stimuli.
Physiologically, much more happens when exposed to cold: Adrenaline and noradrenaline levels rise measurably, as does dopamine.At the same time, the Inflammatory process in the body, brown adipose tissue is activated, the Blood sugar stabilized. For me, cold is the fastest way to a clear, focused state..
My process:
- A 2-3 minute cold shower or – if the day allows – an ice bath
- Then directly into the light.
Important: Always cold before trainingBecause exposure to cold immediately after intense exertion can inhibit muscular adaptation (especially muscle growth).
Movement: muscle tone, blood flow, testosterone
The third building block is MovementNot a hardcore workout, but a Activation unit that increases muscle tone, which boosts blood circulation and stimulates metabolism.
Goal: To naturally raise testosterone and growth hormone levels through exercise. At the same time, this improves... 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, the following are also sufficient:
- 15 minutes of mobility or yoga
- A brisk walk
- Tabata workout or bodyweight exercises
What matters is not the "what", but the "how": focused, conscious, activating.
Rehydration: Not all water is created equal
After cold, light, and movement, the body is ready for Rehydration – but not simply with still water. Because: We lose electrolytes through sweating, nighttime breathing, and exposure to cold. Replacing only with pure water risks creating 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 squeeze of fresh lemon juice – alkalizing, refreshing, provides Vitamin C.
The whole thing works quickly, balances the 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 receptive – ideal for targeted micronutrients and molecular support. Here's my current stack, slightly adjusted depending on the stage of life:
- GlyNAC (Glycine + N-Acetylcysteine)
- NAD booster
- Creatine powder10 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
The partner in this routine is MOLEQLAR, A true match with my philosophy.
Why all this?
Because it works. Period. This routine is neither a spiritual morning ceremony nor a forced ritual. It is based on biological principles, research findings, and personal experience..
I feel like it:
- Focused, calm, awake
- Mentally clear, physically capable
- And hormonally stable
What happens if I leave them out? 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 decisions, and high energy levels.
Of course, there's much more, like HBOT, IHHT, Drip IVs, and so on…
But all that comes later. The beginning remains simple – but effective: with cold, light, movement, water, and molecules..
Bonus: Perfectly timed coffee
Not everyone starts their day with exercise – and that's perfectly fine. However, especially on days without sports, it's worth consciously drinking your coffee a little later.Ideally, 90 minutes after waking up. Why? Because this is when 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, in the long term, lead to tolerance and reduced effectiveness.
Those who delay their coffee not only benefit from a more stable hormone profile, but also from a more sustainable effect of caffeine – all without additional stress on the nervous system.
