The Perfect Day Routine: Productivity & Testosterone

Wake up at 5 AM and pay yourself $5 as a psychological trick to associate waking up early with positive reinforcement (effort paradox). Adjust wake time as needed; prioritize sleep.

“Early birds are generally proactive people that take action in their life.”

Drink three glasses of water upon waking to reduce stress hormones and support testosterone production. Set reminders throughout the day to drink a total of 15.5 cups.

“Drinking water is essential to reduce stress reducing hormones and also help your body support testosterone production.”

Perform a 20-minute bodyweight workout (modified Murph: 10 rounds of 10 pull-ups/sit-ups, 20 push-ups, 30 squats) to boost energy levels and increase mitochondria production. Scale the workout to your fitness level.

“Working out in the morning is hard to do so and if you're successful at doing it consecutively you're going to become a more consistent man.”

Take a 30-second cold shower (Navy method) to increase testosterone production. Groom in between cold water bursts.

“Studies have shown that just 30 seconds of short-term cold exposure can increase testosterone production in men.”

Drink AG1 nutritional drink for essential nutrients after your shower.

“The best and easiest way to lose fat is to skip breakfast.”

Create a 12-hour workday to generate extra output, effectively creating a 15-month calendar year. Be mindful of burnout; adjust work hours as needed.

“Most people only work seven hours a day they work nine to five minus their lunch time you will work 12 hours a day that's an extra five hours of output.”

Apply the rule of three focuses to prevent procrastination and maintain focus on the highest-return tasks.

“If I could only do three of these which ones would give me the highest return?”

Break your fast at lunchtime to align with the timing that supports increased lifespan, as demonstrated in fruit fly studies.

“The group that fasted 20 hours over the night and broke fast during the day was the one that saw the 18 increase in their lifespan.”

Prioritize family time for mental and emotional battery recharge, reducing stress and increasing self-esteem. If family time isn't possible, engage in a relaxing activity you enjoy.

“It does not matter how bad of a day you have when you step inside your home and you have a happy wife and your children you will always be a winner.”

Take a hot shower (105°F) followed by stepping into cold air to rapidly reduce body temperature, triggering melatonin production for faster sleep. Adjust water temperature as needed for comfort.

“The sleep hormone melatonin is released through the body when your body has heat loss.”

Go to sleep around 10:30 PM, dedicating 30 minutes to reading to promote deep sleep. Aim for 7-9 hours of sleep each night.

“When you read you get tired and get into a deep sleep”