My Morning Routine for Optimal Energy & Performance

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Nov 7, 2025

Discover a powerful morning routine designed for optimal energy and performance. The host shares unique practices like oil pulling, grounding, and red light therapy to boost brain function and hydration. Learn about the benefits of sauna sessions followed by invigorating cold showers for fat burning and clarity. Incorporate lemon tea and devotionals for mental focus, while balancing family time and work responsibilities. These biohacking techniques not only enhance daily performance but also support long-term health.

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ANECDOTE

Sauna Goal And Practical Flexibility

David Jockers aims for four sauna sessions weekly, totaling about 100 minutes per week.
He adjusts sauna time around tasks like shaving and travel while keeping the routine flexible.

ADVICE

Start Day With Oil Pulling And Grounding

Do oil pull with coconut oil for ~10 minutes upon waking to reduce oral bacteria and toxins.
Combine oil pulling with grounding outdoors to calm the nervous system and improve morning brain function.

INSIGHT

Morning Success Starts The Night Before

A reliable morning routine depends on a consistent evening routine and good sleep.
Poor nighttime habits make waking early and following a morning protocol much harder.

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In this episode, Dr. Jockers shares his personal morning routine that helps him achieve optimal energy and brain function. From grounding to hydration, he explains the simple yet powerful habits that set the tone for his day. This routine not only boosts his performance but also supports long-term health.

You'll learn how combining practices like oil pulling, breathwork, and red light therapy can elevate your energy levels and enhance cellular function. These strategies are designed to support your body's natural processes for maximum performance throughout the day.

Dr. Jockers also discusses the importance of balancing sauna sessions and cold exposure for fat burning and mental clarity. By incorporating these biohacking techniques, you can improve your body's ability to recover, detoxify, and stay sharp.

In This Episode:

00:00 Introduction and Sauna Routine

04:21 Morning Routine for Optimal Energy

07:07 Hydration and Supplements

09:42 Red Light Therapy and Breath Holds

17:15 Sauna and Cold Shower Benefits

18:38 Family Time and Coffee

20:34 Strength Training and Final Thoughts

23:27 Conclusion and Farewell

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"Good energy doesn't just happen—it's the result of intentional habits and routines that support the body's natural processes."

~ Dr. Jockers

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Website – https://drjockers.com/

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