Hi everyone, so a couple of you asked me what
my morning routine looks like. What I am
going to do in this quick video is show
you my three-step morning routine which
involves meditation, exercise and what I
have for breakfast. And maybe you might
get some ideas out of this on you
can apply in your life to keep you
functioning at peak levels. Now firstly,
my morning routine always starts with
this. Changing diapers and sending the
kids off to school. Say Hi, Eve. Hi!
Ok, so after that's done, my personal
routine begins. Now, that always starts
with meditation. The meditation style I use
is the '6 Phase' meditation. '6 Phase' is
something I designed myself. I speak
about it in detail in my book 'The Code
of the Extraordinary Mind', and if you
want to try out this meditation, you can
get it for free on Mindvalley's
Omvana app or just Google for it.
Having trained about 3 million people
on meditation,
this is the most optimized meditation I
know. And it's not about silencing your
mind or saying a mantra,
it's about really getting you to a level
of high performance in heart, body and
soul, so that you can begin your day. If
you want to learn the '6 Phase', it is
outlined for you in my book, and when you
get the book, you get a free course that
comes with it that you can unlock online
that in seven days guides you through
this meditation process and then you can
do it on your own, every single day. Now
meditation done, I go on to exercise.
Like most people, I often find myself too
busy to do like a full 1-hour workout in
the morning so I've gotten really, really
really in love with minimum effective
dose exercises. And the science behind it
says that there are certain exercises
you can do where
in just four to 12 minutes of the
right exercise, you get the same benefits
as almost an hour of aerobics. So I play
with three different types of minimum
effective dose exercises.
The first is Christine Bullock's 'Total
Transformation'. This is an amazing
program. Full disclosure, my company
Mindvalley publishes it. I was seeking a
really good trainer who could design a
seven-minute a day exercise program
and that's when I found Christine Bullock.
Now the second thing I look at is kettle-
bells.
All you need is a kettlebell and a math.
I've experimented it for a while and I was
stunned at just how effective it was with
strength building. The only problem is, it
did cause me some back issues so I had to
retire from it for a bit.
Thirdly, and this is perhaps my favourite
of all - Tabata. So Tabata works like
this. I do it with push-ups, with squats
or with burpees. And you go crazy
executing the exercise for 20 seconds to
the best of your ability, then you relax
for 10. 20 execution. 10 relax. 20 execute
the exercise. 10 relax. And you go on for
four minutes.
It completely wears you out. Your muscles,
your entire body are completely tired
but it really boosts your fitness and
your muscle strength. I use this device.
The Microsoft band for Tabata and it
vibrates on your wrist to let you know
when these 20 and 10 second intervals
are up. But you can also download really
low-cost apps for a dollar or two that
do the same thing with your iPhone. And
then of course, the most important thing
for your exercise routine, a really good
music playlist. My favourite's
Kanye and Eminem.
And in fact, I even researched
scientists who were studying the effect
of music on exercise. You know who is
the number one song that they recommend?
Eminem - 'Lose Yourself'. Once a week, I do
go to the gym to really work out with
weights but on a daily basis I optimize
my exercise using 'Total Transformation'
seven minutes,
kettlebells which takes about 5, or Tabata
which takes four minutes. So next
up, breakfast.
Now what many people don't get is that
there are two types of breakfast. You can
eat breakfast as ritual or you can eat
breakfast for fuel. When I'm with my
family, my wife, my kids, we do breakfast
as ritual but in the mornings when I'm
heading out to work I make breakfast for
fuel. And so my breakfast is about
supercharging myself with as many
nutrients as I can and as many healthy
supplements so that I can function
optimally in the day. My base might be a
GNC shake or it's JJ Virgin's 'All In One'
shake. I use either of these as a base.
These are delicious. They're healthy but
they are not enough. I now add superfoods
to them. So my superfoods look like this.
Moringa leaf, broccoli sprout, lemon
wheatgrass, camu camu and chia seeds.
Some people, when they see me do this and
see make a shake, they say 'Vishen, this is
all fake."
Well, is it? Because I lead such a busy
lifestyle, I don't have time to take a
bunch of vegetables and chop them up. And
as I did the research, I realized that
powdered wheatgrass is as effective as
taking wheatgrass and slicing it up
yourself. And because I have a variety of
them, I get to mix-and-match. So every
single day, my breakfast is a little bit
different. Now there's one more
ingredient I add to my breakfast that I
found really helps is brain octane oil.
Now I found that when I add brain octane
oil, and this one is from Bulletproof, to
my diet, I seem to have more mental
clarity as I go through my day. But you could
replace that with coconut oil or any
other form of healthy oil. Now, I'm
actually going to make a shake and show
you how fast this is. Okay, you've seen
water, you've seen ice, so you have your
water and your ice. Now I'm going to pick
the vanilla.
Two scoops. Ok, next the brain octane oil.
Just one teaspoon. Lemon. I love the
flavor of lemon. Chia seeds are amazing.
And I could talk about the nutritional
benefits of all of these, but honestly
you can Google them. And finally, moringa.
So let me tell you why this is so
important. You see, our bodies often make
us hungry.
Not because we're actually having an
empty stomach, but because we're eating
junk. And so when you eat junk and your
body is digesting that junk and it isn't
getting enough nutrients, it's screaming
out for more nutrients. That's called
nutritional hunger. But when you feed
yourself something healthy,
you don't get hungry as often, so you
don't have to keep stuffing your face. I
got introduced to this whole idea when I
went on the Wildfit program and it was
amazing. Now, even as I'm off Wildfit and
I'm not trying to lose any weight, this
is still how I start every morning
because, not only is it so easy, so fast,
it's so tasty and I find that I operate
so much better when I'm giving myself
the right nutrients.
And there you have it, that's my morning
breakfast. So, I've given you a number of new
ideas on how to start your morning.
Notice, I'm not doing things
traditionally. I don't do traditional
meditation. I do my high-performance
meditation. I don't do traditional
exercise. I use minimum effective dose
and Tabata. And I don't do traditional
breakfasts. I do optimized breakfasts. Now,
that's just how I live. I want to share
this with you in case there were ideas
or gems from here that you might want to
apply in your life.
Good luck.