9 best habits for your morning routine: insights from longevity experts

In today’s fast-paced world, carving out productive early morning time has become a growing trend. This precious window between waking and diving into the day’s tasks holds the potential for establishing ‘miracle morning’ habits that can significantly enhance one’s health and quality of life. 

From boosting physical performance to regulating blood sugar and hormone levels, the right start to the day can also positively influence your emotional state, setting a positive tone for the hours ahead.

Building a longevity morning routine.

Free guide to reverse your biological age

  • Master the science of rejuvenation.
  • Apply proven tips to turn back the clock.
  • Transform your health with top longevity specialists.

The importance of a morning routine

The concept of a morning routine isn’t new, yet its benefits are continually being rediscovered and emphasised through various studies. Researchers have explored the intricate dance of human behaviour change, shedding light on how establishing a morning routine can lead to improved overall well-being. 

Theories from renowned psychologists and behaviourists like Locke, Latham, and Fogg highlight the power of consistency, motivation, and the establishment of clear goals to spur significant shifts in our daily habits. 

These shifts are not just about adding structure to our mornings but are aimed at enhancing our health, cognitive functions, and emotional well-being.

Advances in science & tech

The digital era has brought forward tools and applications designed to support these behaviour changes, from persuasive systems that encourage healthy habits to mobile apps that make it easier to track and sustain these new routines. 

Yet, the transition into these habits requires a tailored approach, especially when considering the unique challenges presented by the early hours of the day. The phenomenon of sleep inertia, where our cognitive and physical abilities are momentarily impaired upon waking, underscores the need for morning routines that are not only psychologically beneficial but also physiologically aligned with our body’s rhythms.

How to beat sleep inertia

Studies have delved into various strategies to combat sleep inertia, highlighting the effectiveness of light exposure, physical activity, and even the strategic use of sound, demonstrating that overcoming this groggy state is possible with the right morning activities. 

As we continue to explore and understand the complex interplay between our morning habits and their long-term effects on our health and productivity, it becomes clear that the ideal morning routine is not one-size-fits-all.

Taking insights from longevity experts might provide the starting point for a carefully curated set of practices that align with your health goals, lifestyle preferences, and the physiological needs of your body.

Mornings with Dr. David Sinclair

If you’re into longevity, chances are, you’ve probably read ‘’Lifespan: Why We Age – and Why We Don’t Have To’’, by Dr. David Sinclair. This is one of the best longevity books out there.

Though his passport says 54, a test measuring biological age suggests he’s more like 42 years old. Dr. Sinclair attributes part of this youthful secret to his morning ritual, designed to enhance longevity and dial back the years biologically.

  1. Opting for Matcha over coffee

Dr. Sinclair starts his day with matcha green tea, ditching the traditional morning coffee. He praises matcha for its arsenal of health-protecting qualities.

“In a recent chat with GQ, I mentioned my fondness for green matcha tea. It’s packed with beneficial polyphenols like ECGC catechins, which are known to help prevent cancer. So, I make sure to enjoy at least one cup, sometimes two,” Sinclair shared.

A study [1] in 2021 highlighted matcha’s potential as an anti-inflammatory powerhouse, thanks to its rich antioxidant content, which shields cells from the harmful impacts of free radicals.

  1. Integrating yoghurt and polyphenols into breakfast

Dr. Sinclair has a particular interest in polyphenols, plant-based compounds celebrated for their cancer-fighting, heart-protecting, and diabetes-preventing properties. He enhances his morning by adding polyphenols to yoghurt, kick-starting his day with a nutrient-rich mix.

“I frequently discuss resveratrol, one of my favourite polyphenols. By mixing it into a small serving of yoghurt, I’m not really breaking my fast nor calling it breakfast. But it’s an effective way for me to consume my daily polyphenols, a practice I’ve kept up for about 15 years,” Sinclair explained to GQ.

Read more on Dr. David Sinclair and his anti-ageing supplements.

Mornings with Dr. Peter Attia

Before the break of dawn, you’ll find Dr. Peter Attia, the man behind Medicine 3.0, notable longevity expert, embarking on his day. 

Yet, he eases into his professional responsibilities only after indulging in a morning routine that’s as calming as it is conducive to productivity.

  1. Starting with meditation

Before diving into emails, plotting the next podcast episode, or consulting with patients, Dr. Attia ensures his mental state is primed and ready.

“I alternate between two apps, 10% Happier and Waking Up, for my morning meditation. I prefer to engage with a lesson followed by a meditation session,” he says.

Meditation isn’t just for mental clarity; Harvard University studies suggest it can lessen the likelihood of depression, anxiety, and chronic illnesses, showcasing the extensive benefits of this practice.

  1. Enjoying coffee post-meditation

Post-meditation, Dr. Attia cherishes sharing a French press coffee with his wife, making it a cherished part of his morning. The benefits of savouring a morning coffee extend beyond the immediate energy boost. 

Research from Johns Hopkins University points out that moderate coffee consumption can be a guard against diabetes, aid in weight management, and promote heart health. 

Remember that adding too much cream and sugar might negate these advantages, so it’s best to enjoy your brew with minimal extras.

Discover Peter Attia’s 6 key pillars of longevity.

Mornings with Dr. Andrew Huberman

From the moment he opens his eyes, neuroscientist and host of the Huberman Lab podcast, Andrew Huberman, Ph.D., is all about nurturing brain health. His morning routine is a testament to this commitment.

  1. Embracing the morning sun

A recurring advice from Huberman is to soak in the morning sunlight. He believes that exposing yourself to sunlight shortly after waking can enhance your cortisol levels and set your circadian rhythm straight.

“In a blog post, I suggest spending 5–10 minutes outside in the sunshine each morning. If you’ve got the time, feel free to extend this period. You might also consider exercising, having a light breakfast, or journaling in the sun. Even on cloudy days, the sunlight is strong enough to have beneficial effects,” he notes.

Research even suggests that getting your daily dose of sunlight could boost sexual health by raising testosterone levels and libido, as per a study from 2021.

  1. Dedicating time to zen

“Each morning, I take a moment to assess if I feel rested, which, more often than not, is a no,” Dr. Huberman shares. “That’s why I start my day with a yoga nidra session, lasting anywhere from 10 to 30 minutes.”

Dr. Huberman explains that yoga nidra brings on a state resembling sleep, providing him with the sensation of additional rest without needing more sleep.

Cleveland Clinic research underscores yoga nidra’s benefits, highlighting its role in stress and anxiety relief and its potential to increase melatonin production, promising a more restful night’s sleep.

Discover Dr. Andrew Huberman’s daily supplement routine.

Building your ideal morning routine

We all settle into a morning routine that suits us perfectly. Repeating the same steps each morning feels comforting, simple, and as cosy as a chat with a close friend. 

But, just because you’re in the groove of a certain routine doesn’t mean there isn’t room for a bit of a refresh. There are always tweaks and changes you could introduce to make your mornings even more rejuvenating, lively, and overall healthier. Learn the science of habit formation.

Change can be a bit daunting, we understand. Yet, sometimes, a few lifestyle adjustments can work wonders. And once they become second nature, you’ll be chuffed you gave your routine a once-over! 

Learn to build your ideal morning routine, based on science-backed insights.

  1. Have a consistent sleep routine

Setting up a regular sleep routine is a key move towards embracing a healthier way of living. Rising at the same time each day, weekends included, makes a significant difference. Consistency is key– it enhances your sleep quality, since sleep thrives on regularity. Consider sleep the latest form of exercise. Securing ample, high-quality sleep is crucial for your overall health, cognitive function, blood sugar regulation, and weight control. And it all kicks off first thing in the morning.

  1. Declutter your mind

Starting each day afresh is crucial, and this includes clearing your mind. The first thing you do upon waking, whether you’re in a hotel or at home, is to take a moment of quiet to contemplate your day. Understand what’s needed for you to manoeuvre it successfully. Having clarity of thought and a solid plan acts as a preventative measure against stress and anxiety.

  1. Check your markers

Sporting a fitness tracker is an easy way to keep tabs on everything from your stress and exertion levels to your sleeping habits. It’s handy to glance at right after waking up to gauge if there are areas you need to tweak.

For instance, tech enhanced longevity devices like an Oura Ring allows you to track your sleep and a continuous glucose monitor (CGM) to keep an eye on your blood sugar levels. 

  1. Go outside

There’s nothing quite like the great outdoors to rejuvenate the mind, body, and spirit. Morning sunlight and a breath of fresh air have the power to invigorate and revitalise you at the start of your day.

The morning sun is essential for synchronising your internal body clock. It also plays a role in regulating your hunger and fullness hormones, ghrelin and leptin, helping in appetite control. 

Research has also shown that exposure to daylight can enhance alertness, brain function, and cognitive performance.

  1. Hydrate, hydrate, hydrate

If you’re not already starting your day with a refreshing glass of water, now’s the perfect moment to introduce this beneficial habit into your morning routine. 

Think about it: you haven’t had a drink for about seven or eight hours, leaving your body in dire need of hydration. A good rule of thumb to check if you’re well-hydrated is the colour of your urine – the goal is for it to be as clear as possible (a yellow-tint to it)!

  1. Tea, coffee, or hot chocolate?

Ultimately, it’s all about what you prefer. Opting for herbal teas and hot chocolate is a great choice due to their rich antioxidant polyphenol content. Polyphenols are brilliant at neutralising reactive oxygen species that trigger age-related diseases. 

For instance, the cocoa flavan-3-ols present in dark chocolate are linked to a reduced risk of heart attacks, strokes, and diabetes. Plus, polyphenols can positively impact blood pressure, cholesterol levels, insulin sensitivity, and inflammation.

  1. Have a protein-rich breakfast

Incorporating protein into your morning meal is a superb idea, given its myriad of health benefits. And if you’re someone who doesn’t fancy a big breakfast, no worries! Opting for protein shakes is an effective alternative.

Protein is essential for muscle development. It also stabilises your blood sugar levels, helping you stay satisfied and steers you away from reaching for sugary snacks. Discover 10 glucose hacks from the Glucose Goddess.

Consuming protein before carbohydrates can slow down sugar absorption into your bloodstream, leading to a more gradual rise in insulin and reducing the spike that typically follows carbohydrate consumption.

  1. Exercise

Exercising first thing in the morning wakes up your body and kick-starts your metabolism. It’s a guaranteed way to enhance your mood and sharpen your mind. 

Planning your workout session early in the day means you’re less likely to skip it because of other distractions or obligations that pop up. 

  1. Take the right supplements

This leads us to our last tip for a healthy morning routine: Don’t forget to take your supplements! 

Vitality Bundle

NAD+ is a crucial coenzyme found in every cell, essential for energy metabolism, DNA repair, and gene expression. Higher NAD+ levels are linked to longevity and reduced age-related decline. However, with age or certain lifestyles, NAD+ naturally decreases, impacting vital cellular functions.

Recent insights show that 250mg of NMN optimises ageing pathways, as well as an elevated NAD+ production occurs with synergistic NMN and active ingredients. The Avea Vitality Routine is our powerful duo with NMN and an elegant blend of antioxidants (400mg)—Resveratrol, Betaine, Apigenin, Pterostilbene, and CoQ10—sophisticatedly targeting multiple hallmarks of ageing simultaneously.

Taking it every morning will 

  • Boost your NAD+ levels
  • Improve physical & mental performance
  • Promote lasting energy from within
  • Supports healthy cellular ageing
  • Supports skin health


By Aishani Rajarai

Aishani Rajarai is a scientific writer and neuroscience enthusiast. She holds a BSc in biochemistry and cell biology, and a minor in medicinal chemistry and chemical biology. Her mission at Avea is to bring the science of longevity through blog posts, newsletters, podcasts, and social media content to the public, so people can live a healthier, longer, and happier life.

Aishani Rajarai is a scientific writer and neuroscience enthusiast. She holds a BSc in biochemistry and cell biology, and a minor in medicinal chemistry and chemical biology. Her mission at Avea is to bring the science of longevity through blog posts, newsletters, podcasts, and social media content to the public, so people can live a healthier, longer, and happier life.