(With no need to meditate naked in the woods. Unless that’s your thing.)
Hello JOLTers,
Let’s get one thing straight: this is not that kind of morning routine.
We’re not here to flog a five-hour ritual involving Himalayan salt lamps, chanting, and standing on one leg while thanking the universe for our gut biome. This is about stuff that actually works. Based on real science, designed for real humans like us and you. The kind of stuff that helps you feel clearer, stronger, sharper, and yes, possibly like you could take on work AND the gym.
Here’s a 5-step morning routine that’ll do more for your future self than any £14.99 “manifestation cards” ever will:
Get outside within 30 minutes of waking up
Before you check WhatsApp, before you scroll TikTok, before you start talking to ChatGPT about random shite. Get outside. Morning light helps regulate your circadian rhythm (aka your body clock) which affects everything from your sleep, to your mood, to your energy levels.
Our people over in Dubai, we feel you may be at a slight advantage on this one. But don’t worry UK, we can still get the benefits through the cloud (and rain).
Don’t overcomplicate this. Walk to your local Pret, take the bins out, stand on your doorstep with a coffee. Just get outside.
Hydrate like a grown-up
Start your day with a full glass of water (at least 500ml). If you’re feeling boujee, add some lemon, stick it in a Stanley cup and raise your pinky, just whatever gets you drinking. You’ve just gone 7–8 hours without water. You are dehydrated.
Being dehydrated messes with your energy, digestion, focus, and mood. Next time you think you’re tired, or hungry, or just hate everyone. Try a glass of water first.
Take your JOLT (the right way)
I just heard that sigh under your breath. But it wouldn’t be in here if it wasn’t backed by literal science. But like anything that works, it works best when you actually take it properly. Here’s how:
Take it in the morning, ideally after your water, but before or with breakfast.
Take it on an empty-ish stomach
Take it with a fat source, like a handful of almonds or a dollop of full-fat Greek yoghurt. Fat helps absorption, especially for trans-resveratrol and curcumin.
All seven ingredients are third-party tested, designed for bioavailability, and stacked to support cell health, energy, and ageing from the inside out.
You’re not getting this combo (or this dosage) from a random Amazon capsule.
Eat a decent breakfast (with protein)
You don’t need to bulk, but you do need 25–30g of protein in the morning if you want to support your muscle mass, metabolism, and energy as you age.
Here’s what that actually looks like:
3 scrambled eggs on seeded toast + 1 scoop of FAGE 0% Greek yoghurt with berries = 30g
Protein smoothie with frozen banana, 1 scoop of Form or MyProtein, a tablespoon of peanut butter, and oat milk = 25–30g
Aldi’s High Protein Skyr + banana + tablespoon of almond butter = 30g
Pick your poison. Just hit the protein.
Move
Not a 10k, not CrossFit at dawn. Just move, for 5-15 minutes.
That’s enough to increase blood flow, support lymphatic drainage and remind your joints they still work. And it’s one of the most studied longevity habits on the planet.
Ideas that won’t make you hate your life:
Walk to the shop for milk (or just walk in a big circle like a dog at the park).
Stretch while the kettle boils.
Dance around the kitchen to Dua. Anything. Just move.
Daily movement is one of the most consistently studied factors for longevity. It’s the closest thing to a legal anti-ageing drug.
Nothing woo-woo. Nothing that makes you roll your eyes. Just five steps that make you feel a little more switched-on, every single day.
Stick with it for a week. Your body will notice, your brain will thank you, and who knows, your ex might even regret a few things.
Let’s go.
The JOLT Team.