February 4, 2020 | Entrepreneur

Ryan Roberts Coach In The Morning

For years now, biohackers, performers, achievers and podcasters have all touted their morning routines. Many have claimed that their habit is the best. There is little doubt that a good morning routine can increase your focus, health and productivity. There is also little doubt that a mindful approach to what you do in the morning before work and facing the day can have a hugely positive impact on your day.

I’m not one to ever say that you should do this or that. However, I am someone who will always encourage you to find what works for you. No matter what it looks like. No matter how similar or different, it may be to someone else’s approach. Your body-mind is uniquely yours, and you need to do what makes the most sense for yourself on any given day. Your approach will change and evolve as you learn, grown, and adapt to your ever-changing needs.

I want to share what I find particularly helpful when starting my day. These come from years of experimenting with different modalities, meditations, etc. I have spent over $250,000 (yes, this is correct, this is not a typo!) dealing with a past injury and the journey to the health that I have today.

Note: I have always been an early riser (5:30-6 am). Not everyone is! And that’s okay. Finding your pace and rhythm is most important here. I typically shut down well before 10 pm. No matter what your preferred sleep time keep in mind that your best and most restorative sleep comes before midnight. In recent years my body has wanted more rest. I’ve given myself that rest through this time. It’s helped!

My Morning Routine:


20-minute meditation. Something I learned in recent years is that most of the apps we have been “meditating” with are mindfulness techniques. Excellent at getting present in the now. This is great for de-escalating the nervous system. I do, however, suggest meditation. The state where both halves of your brain are able to recover. I’ve heard Emily Fletcher explain that this state of meditation is 5x more restorative than sleep. I find that meditation is great twice a day, once upon waking another time before supper. Mindfulness is something I implement throughout the day to de-escalate my nervous system and increase focus and productivity.

Movement Practice

My movement routine begins after my meditation. I do a combination of dynamic movements to wake up my joints and get the blood flowing. It typically begins with a combo of yoga moves and light stretching. I also use rubber bands to really open up my shoulders and activate my lats and T-spine. I then move into bear crawls, duck walks, bird dogs, dead bugs and the McGill 3. I don’t always do the same patterns. I like to switch things in and out based on what I feel I need on that given day.

I’m a BIG fan of Kettle Bells (thank you, Andre Talbot, for introducing me years ago!). Something about these weights feels so primal and natural for me. I love how diverse the movements can be! Far less linear than free weights. I can do so many things with them. I have a number of different weights. I typically mix and match the following patterns:

Squats, deadlifts, farmers carry, KB swings, Turkish Get-ups, split squats,

Walk or Jog

Walk with a heart rate that suits you. 110-120 bpm or 120-130 bpm. Perhaps a bike or run, and if you are lucky and you can cross country ski out your backdoor – go do that! The key is to move your body; it triggers your brain to develop more neuropathways. The old adage of “move it or lose it” is very real. If you don’t use your body, you will begin to lose its functional capacity, which leads to a more sedentary life and far less capacity as you age. Note: if it hurts scale back the effort/weight/time/etc. this is the body’s way of communicating that there is an issue. Please, please, please do not subscribe to “no pain, no gain” this was coined by the same people who are limping into their old age. I prefer to look at those tai chi masters in the park who have a youthful peace as the spryly move into their day.


Breath, manage your vagal nerve, which calms your autonomic nervous system – I like 2x, 3x, and 4x breath (i.e., 4x breath is: 4 seconds in, 8 seconds out for). This allows your parasympathetic system to kick in and restore your body versus living in a sympathetic state. I remember hearing that the founder of Functional Medicine said the #1 health advice he gives anyone willing to listen is to take ten deep belly breaths and slowly exhale. We all need this. This will significantly allow your body to shift into a more restorative state so that you can recover from your morning movement and face the day with more focus.


I typically intermittent fast with some Green Tea and a high-quality fat like Brain Octane until about 10 or 11 am. This ends up being approximately 15-16 hours without food.

When I do have some food it’s typically an organic green smoothly with lots of ginger (I love the zing!), kale, broccoli celery, perhaps an apple and often I add some rosemary (promotes excellent brain health). I have yet to find anything else that makes me feel so refreshed and comfortable. In the past, I have also gone long stretches of eating sardines (has all Omegas that we need without the toxic burden of larger fish). At the end of the day, do what you feel best with. In general, avoiding refined sugar is a very good move.  High-quality organic fats (our brains need fats! This is how our ancestors grew such large brains), vegs and low glycemic fruits are a great way to feed your gut! It is now believed that our gut is our 1st brain; a healthy gut equals a healthy brain!

What Is Your Morning Routine?

I always encourage those I speak with to speak with someone that they trust, speak with a functional doctor or naturopath, holistic or functional nutritionist and then experiment with what your body needs. If you are unsure what your mind-body needs, then slow yourself down. Breath. Check-in. It will become clear in time. Be patient. Listening to what your mind-body will give you the best guidance you could possibly ask for. You ultimately know what is best once you get in touch with your inner compass.

Creating a good, healthy morning routine is incredibly powerful for setting up your day and your future. There is a seemingly compounding effect when you frame the start of your day in a way that most matters to you. Building off of your routine will do wonders for you and what you value in your life and career.

If you need any recommendations to get started, please feel free to shoot me a note here. I would be happy to chat. Also, I would love to know what works for you!

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