5 Morning Habits That Tony Robbins Uses to Live a Long, Healthy Life

There are a number of parallels that can be drawn between succeeding in both the business arena and the fitness world. After all, both require motivation, energy, and discipline. Entrepreneur and motivational speaker Tony Robbins understands this, and that’s exactly why he’s distilled his morning routine down to a science to ensure he’s getting the most out of the day.

Most of us probably know how important it is to make your bed and have a healthy breakfast every day to build positive habits in the morning, but Robbins takes this theory to another level. He builds upon every conceivable tool that he has at his disposal to stay at the very top of his game. 

With that in mind, BarBend has partnered with Lifeforce — a company co-founded by Tony Robbins and Dr. Peter Diamandis — to provide you with the five key habits that Robbins performs every morning to stay physically and mentally fit.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Priming

Robbins believes that a productive day starts with what he describes as “Priming.” This is a 10-to-15-minute ritual that combines breathing with meditation, yoga, visualization, gratitude, and affirmations. 

“If you have obstacles that are holding you back from who you want to be, Priming is one of the most effective tools for bridging that gap,” Robbins once wrote in an Instagram post. 

Here are the four steps for Priming that Robbins practices every day:

1. Breathing: Robbins practices a technique called Kapalabhati Pranayama breathing, which includes three sets of 30 breaths with a pause in between each set. It’s a common technique in yoga.
2. Practice Gratitude: In this second phase, Robbins acknowledges three moments, people, experiences, or other “gifts” that fill him with gratitude. This is simply a time to take a moment to allow himself to reflect.
3. Visualization: Robbins’ next step is to consciously focus on anything that needs to be healed within himself, including emotions or destructive thoughts.
4. Celebration: At the end of the first part of his routine, Robbins visualizes three goals he wants to achieve in a given day and imagines the emotions he’ll feel upon their completion. By doing so, he places himself on the other side of the achievement, in celebration of the feeling of victory when they are done.

Exercise

After he mentally primes himself for the day ahead, Robbins revs himself up physically. Now, he focuses on increasing his heart rate by undertaking a short, intense workout split into two rounds. 

Here’s an example of what that might look like:

• Static Pushing and Pulling: Robbins often performs a circuit of exercises like the bench press, leg press, pulldowns, deadlifts, and crunches on machines at high intensity for five minutes.
• Dynamic Rowing Machine: Robbins then typically goes through a high-intensity bout of cardio for four minutes, oftentimes on a rowing machine. These dynamic rowing machines automatically adjust and require the same level of exertion even if you slow down. This can be seriously taxing, so Robbins alternates this round with other methods of cardio, depending on how he feels each day.

Though short in relation to some fitness programs, bite-sized exercise routines can still be productive. One 2023 study from the UK found that short bouts of intense physical activity — as little as four and a half minutes or so — helped lower cancer risks by as much as 32% in a group of 22, 398 people with an average age of 62. (1)

Recovery

Robbins has multiple properties across the globe, but there’s one non-negotiable that he has built in all his spaces: A personal sauna and cold plunge. He begins with a sauna at high heat and then takes a dip in ice-cold water every morning.

There is some evidence that cold plunges can help reduce muscle soreness after exercise and speed up recovery. (2) Evidence also found that athletes who used a sauna after working out for three weeks had an increase in blood volume, which could lead to improved endurance. (3)

Nutrition

How you fuel your body dictates much of your performance in pretty much every area of life. With this firmly in mind, Robbins takes what he calls a morning “adrenal support cocktail” consisting of vitamin C and antioxidants to get the valuable nutrients he needs.

He also prioritizes methylated B vitamins to help support everything from energy levels to cognitive functions. By consuming vitamins in their methylated or “active” form, they are more quickly utilized by the body.

Regular Blood Work

Never one to leave anything to chance, Robbins pays the same attention to detail with his well-being that he does with his business ventures, taking the time to tune into himself and ask himself how he’s feeling. While not strictly a morning routine, Robbins gets his blood work checked every three months through Lifeforce.

Lifeforce’s diagnostic test measures more than 40 biomarkers that impact his daily physical and mental health, making it easy for Robbins to understand exactly what he needs to feel and function at his best.

A Good Morning

Living a long and healthy life is about micromanaging the finer details and, of course, never being averse to trying a new approach. It is an outlook that Robbins has used for decades and continues to prioritize through Lifeforce. 

If you’re looking for a positive way to start your morning, Lifeforce’s line of advanced supplements includes products designed to help your body with recovery, longevity, immunity, and more. Lifeforce also offers a proactive health optimization program which includes blood testing every three months,  telehealth consultations with a certified clinician, 1:1 health coaching, and hormone and peptide therapies.

Find out more information by heading to Lifeforce’s website.

References

1. Stamatakis E, Ahmadi MN, Friedenreich CM, et al. Vigorous Intermittent Lifestyle Physical Activity and Cancer Incidence Among Nonexercising Adults: The UK Biobank Accelerometry Study. JAMA Oncol. 2023;9(9):1255–1259. 
2. Bleakley C, McDonough S, Gardner E, Baxter GD, Hopkins JT, Davison GW. Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database Syst Rev. 2012 Feb 15;2012(2):CD008262. 
3. Scoon GS, Hopkins WG, Mayhew S, Cotter JD. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. J Sci Med Sport. 2007 Aug;10(4):259-62.

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