The 6-Minute Morning Routine That Can Change Your Life

Hal Elrod (0:00)

Now, that smartphone has robbed us of that, where we reach over to our bedside table, and we flip it on, and now immediately our brain and our body is hijacked, we're in a state of reactivity, and then we spend the entire day in a state of reactivity, chasing our tail, trying to catch up, then we go to bed wondering why we feel like we're falling short of the person that we know we're capable of being.

Dave Asprey (0:21)

Some people really are a natural night owl, so I write late at night. In my entire life, I've stayed up till 2 a.m. And I even experimented with waking up at 5 a.m. And I did it for a whole year. It never worked. God damn it, Hal was right.

Hal Elrod (0:32)

The premise of Miracle Morning is whether it starts at 5, 6, 7, 8, 9, or you're a shift worker and it starts at 2 p.m. It's how you start your day, inarguably, sets the tone, the context, the direction, your mindset, your level of discipline, focus, and general abilities for the rest of the day. What if I did a six-minute Miracle Morning where I did one minute of silence, and I took some deep breaths, and I calmed my nervous system, and I got centered for the day, and 60 seconds of that was actually pretty transformative. You don't have to go to the gym in the morning, but you got to move your body. I do a five-minute workout where I do in five minutes, my full body, my nervous system is awake, my lymphatic system is moving, I've got blood and oxygen to the brain, I've got physical energy that every single day, you create the life that you really want.

Dave Asprey (1:22)

You're listening to The Human Upgrade with Dave Asprey.

You get home late, you're hungry. Now you have to figure out what's for dinner. And that's when healthy eating gets hard. But having quality protein ready to cook changes that. ButcherBox delivers 100% grass-fed beef, organic chicken and wild-caught seafood and more. And they put a lot of work into their sourcing, which is why I like it. You get clear information about where your meat comes from and how they source it. I love the convenience of always knowing I have a grass-fed steak that I could just throw in the grill. And I know it came from a good place. You choose the cuts and the proteins you want, then ButcherBox delivers them straight to your door. So when dinner rolls around, you already have something you feel good about cooking. So to get the best meat on your table easily, give ButcherBox a try. Go to butcherbox.com/humanupgrade and they'll give you $20 off your first box, plus your choice of free ribeye, New York strip or filet in every box for a year with free shipping always. That's butcherbox.com/humanupgrade. Be sure to use the link so they know we sent you and you get the discount. This episode of The Human Upgrade is filmed at Jim Quick's Limitless Conference because Jim's been a friend for many, many years. He's one of the top experts in brain function. And it turns out there's a lot of cool people and friends at this event. And one of them is none other than Hal Elrod, who I've known for more than 10 years and has almost died twice. And he's the author of The Miracle Morning, which is a book that sold millions and millions of copies about how to get things going in the morning. So if you want to know about habits, effectiveness, and also something about facing death down twice and having a good attitude when you're done, Hal is the man. Hal, welcome to the show.

Hal Elrod (3:10)

Thank you, Dave. What a great introduction, man. I appreciate you.

Dave Asprey (3:14)

Likewise. You've inspired millions and millions of people. And we don't actually agree on everything by a long shot in terms of what to do it. We should be married.

That's awesome.

But we actually have so much in common. And I think there's a lot of beauty in learning from other people. Sure. An example here, I don't know if you remember this, this was right as you were kind of crashing when you had cancer, right? And we were riding in the back of a car, I think at a Joe Polish event or something like that. And I was giving you a hard time. I'm like, I don't know, can't The Miracle Morning start at 8 a.m. And you're like, I'm so tired right now. And I think it was two weeks later you were diagnosed with cancer, right? I just remember going, man, Hal didn't come back to me and make fun of me the way he normally does. Yeah, right. Since starting the biohacking movement, I've been talking about this idea that there is, there's different types of circadian chronotypes. And some people really are natural night owls. I write late at night. In my entire life, I've stayed up till 2 a.m. until I was about my early 40s.