The exact morning sequence from the Blueprint longevity regimen — light, nutrition, movement, recovery, in order.

Energy-first morning for founders and operators. Protects the mental space before anyone else touches your calendar.

The canonical Huberman morning: sunlight, delayed caffeine, hydration, NSDR, and a short bout of cold.

Ferriss's 5-step boot-up: make the bed, meditate, hang, tea, journal. Simple on purpose — it's what he actually does.

A minimalist habit stack — each step is small enough it can't be skipped. Uses the 2-minute rule throughout.

Early, simple, and non-negotiable. Built around the idea that showing up is most of the battle.

Six short blocks covering the physical, emotional, intellectual, and spiritual dimensions of a morning.

Micronutrient-forward morning: sauna/cold protocol, omega-3s, sulforaphane, plus a fasted sunlight walk before the first meal.

Wind-down tuned for deep sleep, glucose stability, and next-morning zone 2 readiness. No screens, no late food, lights low.

Before the sun. The kind of routine that's miserable on paper and bulletproof in practice.

A 45-minute protocol to lower core body temperature, drop cortisol, and signal to the brain that sleep pressure is the goal.

Three 20-minute blocks, run back-to-back, before anyone else is awake. Simple, repeatable, brutal on willpower the first week.