The moment you wake up, your body is in a state of mild dehydration after 7-9 hours without fluids. This first step isn't just about feeling fresh—it's about jumpstarting your metabolism and cognitive function.

• Splash cold water on your face to activate the dive reflex
• Brush your teeth to eliminate overnight bacterial buildup
• Drink 16-20oz of room temperature water (avoid ice-cold water on an empty stomach)

Why This Works:
The cold water on your face triggers the trigeminal nerve, sending signals to your brainstem that increase alertness. Meanwhile, proper hydration supports optimal blood volume and nutrient transport throughout your body.

Pro Tip: Add a pinch of high-quality sea salt to your water to replace electrolytes lost during sleep. This simple addition can improve cellular hydration by up to 30%.

Cold exposure is perhaps the most transformative element of Brecka's routine. This isn't about suffering—it's about triggering specific physiological adaptations that compound throughout the day.

• Primary option: 3-5 minutes in a cold plunge (50-59°F)
• Accessible alternative: 2-3 minutes cold shower (as cold as possible)
• Focus on controlled breathing throughout the exposure

The Science:
Cold exposure triggers a massive release of norepinephrine (up to 5x baseline levels), which acts as both a neurotransmitter and hormone. This surge improves focus, mood, and energy whilst reducing inflammation markers for up to 6 hours.

• Increase brown adipose tissue by up to 45%
• Improve insulin sensitivity by 25%
• Boost immune function through increased white blood cell production

Beginner Protocol:
Start with 30 seconds of cold water at the end of your regular shower. Gradually increase duration and decrease temperature over 2-3 weeks. The goal is controlled discomfort, not suffering.

Advanced Tip: Practice box breathing (4-4-4-4 pattern) during cold exposure to maintain parasympathetic tone and maximise the neurological benefits.

Brecka's cardiovascular protocol is designed to activate metabolic pathways whilst building both aerobic and anaerobic capacity. This isn't about long, slow cardio—it's about creating a powerful metabolic stimulus in minimal time.

• 3 minutes brisk walking (warmup pace)
• 30 seconds all-out sprint (90-95% effort)
• Repeat for 3-4 cycles
• Total duration: 10.5 minutes

• Treadmill (Brecka's preference for consistency)
• Outdoor running/walking
• Stationary bike or rowing machine
• Bodyweight exercises (burpees, mountain climbers, jump squats)

Metabolic Benefits:
This specific work-to-rest ratio triggers EPOC (Excess Post-Exercise Oxygen Consumption), keeping your metabolism elevated for 12-24 hours post-workout. Studies show this protocol can improve VO2 max by 15-20% in just 8 weeks.

• Walking phases: 60-70% max heart rate
• Sprint phases: 85-95% max heart rate
• Recovery between intervals: Allow heart rate to drop to 70% before next sprint

This type of daily movement is crucial for maintaining cardiovascular health and metabolic flexibility as we age.

Light exposure in the morning is one of the most underrated biohacks for optimising circadian rhythms, energy production, and cellular health. Brecka's approach combines cutting-edge technology with fundamental biology.

• 10-15 minutes in a full-body red light bed
• Wavelengths: 660nm (red) and 850nm (near-infrared)
• Timing: Within 30-60 minutes of waking

Accessible Alternative:
Get 10-20 minutes of natural sunlight exposure, preferably with some skin exposed. Face east during sunrise hours for optimal circadian signalling.

• Increases ATP production by up to 30%
• Reduces oxidative stress and inflammation
• Supports collagen synthesis and skin health
• Enhances wound healing and recovery

Circadian Impact:
Morning light exposure (whether red light or sunlight) suppresses melatonin production and advances your circadian phase. This means better energy during the day and improved sleep onset at night.

For those without access to red light devices, prioritising morning light exposure through natural sunlight provides many of the same circadian benefits.

• Step outside within 30 minutes of waking
• Face east (towards the sunrise) for 10-15 minutes
• Remove sunglasses to allow light to reach your retina
• Combine with gentle movement or meditation

Brecka's approach to coffee isn't just about the caffeine hit—it's about timing, quality, and strategic consumption to maximise benefits whilst avoiding the afternoon crash.

The Timing Strategy:
Most people reach for coffee immediately upon waking, but this can interfere with natural cortisol production. Brecka waits 60-90 minutes after waking, allowing his natural cortisol peak to occur first.

• Organic, single-origin coffee to minimise pesticide exposure
• Freshly ground beans (within 2 weeks of roast date)
• Filtered water heated to 195-205°F for optimal extraction

• MCT oil or grass-fed butter for sustained energy
• L-theanine (100-200mg) to smooth out caffeine's effects
• A pinch of sea salt to support adrenal function

The Antioxidant Bonus:
High-quality coffee is one of the richest sources of antioxidants in the modern diet. Compounds like chlorogenic acid and quinides provide neuroprotective benefits and support liver detoxification.

Timing for Sleep:
Brecka maintains a strict caffeine cutoff 8-10 hours before bedtime to avoid sleep disruption. With caffeine's 6-hour half-life, this ensures minimal interference with sleep quality.

After the physical demands of cold exposure and interval training, breathwork serves as a bridge between sympathetic activation and parasympathetic recovery. This step is crucial for maintaining energy without creating chronic stress.

• 4-7-8 breathing pattern: Inhale for 4, hold for 7, exhale for 8
• Repeat for 4-6 cycles
• Focus on diaphragmatic breathing throughout

• Optimising digestion and nutrient absorption
• Maintaining cognitive flexibility
• Preventing burnout from morning stimulation

• Box breathing (4-4-4-4) for mental clarity
• Wim Hof method for enhanced cold tolerance
• Alternate nostril breathing for hemispheric brain balance

The Stress Inoculation Effect:
Regular breathwork practice creates resilience to daily stressors. Research shows that just 8 weeks of consistent practice can reduce cortisol levels by up to 25% and improve heart rate variability.

This practice aligns perfectly with developing a consistent mindful meditation habit for long-term stress management and mental clarity.

• Find a comfortable seated position
• Place one hand on chest, one on belly
• Breathe so only the bottom hand moves
• Start with 5 minutes and gradually increase

The strength training component of Brecka's routine isn't about bodybuilding—it's about maintaining muscle mass, bone density, and metabolic health as we age. This session provides the foundation for longevity and functional movement.

• Focus on compound movements that work multiple muscle groups
• Emphasise progressive overload and consistency over intensity
• Include both strength and power elements
• Maintain proper form over heavy weights

• 10 minutes: Dynamic warmup and mobility
• 30 minutes: Compound lifts (squats, deadlifts, presses, rows)
• 5 minutes: Power/explosive movements
• 5 minutes: Cool-down and stretching

• Increases bone mineral density by 1-3% annually
• Maintains lean muscle mass (we lose 3-8% per decade after 30)
• Improves insulin sensitivity for up to 48 hours post-workout
• Releases growth hormone and IGF-1 for tissue repair

• 20s-30s: Focus on building strength and movement patterns
• 40s-50s: Emphasise maintaining muscle mass and joint health
• 60s+: Prioritise functional movements and fall prevention

• Bodyweight circuits (push-ups, squats, lunges, planks)
• Resistance band workouts
• Yoga or Pilates for functional strength
• Playground workouts using outdoor equipment

Recovery Integration:
Brecka emphasises that strength training is a stress that requires adequate recovery. The breathwork and cold exposure earlier in the routine help optimise recovery and reduce exercise-induced inflammation.

The final step of Brecka's routine isn't just about getting clean—it's about integrating the physiological and psychological benefits of the previous 85 minutes whilst preparing for optimal performance throughout the day.

• 5-10 minutes of gentle stretching or mobility work
• Contrast shower (alternating warm and cool water)
• Mindful transition from morning routine to daily responsibilities

• Heart rate returns to baseline
• Stress hormones begin to normalise
• Neurotransmitters optimise for sustained focus

• Reviewing daily priorities and goals
• Visualising successful completion of important tasks
• Setting intentions for maintaining energy and focus

• Cardiovascular system primed for oxygen delivery
• Nervous system optimised for focus and resilience
• Hormonal system supporting sustained energy
• Immune system strengthened and ready

Setting the Day's Trajectory:
Research shows that how you feel in the first hour after waking strongly predicts your mood, energy, and productivity for the entire day. Brecka's routine ensures this trajectory is consistently positive.

• Take three deep breaths and acknowledge what you've accomplished
• Set one clear intention for the day ahead
• Express gratitude for your body's capabilities
• Visualise yourself moving through the day with energy and purpose