My Morning Protocol That Rebuilt Me at 66
Forget motivation. Forget hacks. If you want to rebuild your body after 45, you need strategy.
This post isn’t about hype—it’s about circadian biology, growth hormone activation, and stacking wins before the world wakes up.
🌅 THE FIRST 90 MINUTES: WHERE COMEBACKS BEGIN
Your body’s chemistry isn’t random.
In the first 90 minutes after waking, you get a natural surge of:
• Growth hormone
• Insulin sensitivity
• Cortisol (in a good way)
• Neurological priming for movement and focus
But here’s the catch:
Cortisol is a double-edged sword.
If you flood your brain with news-driven social media, political outrage, or doomscrolling first thing in the morning, you hijack that cortisol spike—and turn it into stress.
🔕 PROTECT THE CHEMISTRY
• Phones off. TV off.
• No news. No notifications.
• Let nature set the tone: birdsong, squirrel jabbering, bees buzzing—or just silence.
Start with a plan. Not panic.
💊 MY PROTOCOL (BEFORE COFFEE)
Immediately upon waking:
• 3–5g L-Leucine – triggers muscle protein synthesis
• Mixed with 10 oz water + Baja Gold mineral salt – 29% sodium, 89 trace minerals
• Followed by 8 oz plain water – primes digestion and hydration
Then:
• 10 minutes of sunshine – sets circadian rhythm, boosts serotonin
• Bare feet in the grass – grounding, nervous system reset
Within 60 minutes:
• High-protein breakfast:
– Greek yogurt
– Grass-fed whey protein
– Blueberries
– Greens
– Kefir
– Chia seeds
– Onions (for the brave)
This isn’t a trend. It’s strategic biology.
You’re feeding the body when it’s most ready to grow, repair, and move.
☕ AFTER THE STACK: COFFEE, TEA, AND CREATINE
Once the circadian window is activated—then it’s time for coffee or green tea.
I mix creatine into warm liquid to improve bioavailability and ease digestion.
No grit. No bloating. Just clean absorption and cellular hydration.
🧠 FINAL THOUGHT
This isn’t influencer fluff. No planned photo ops. No polished poses.
Just gym selfies, real talk, and real science—even if it hurts feelings.
If you’re over 45 and ready to rebuild, start here.
Before coffee. Before chaos. Before excuses.
