The premise here is deceptively simple: borrow the morning habits of people who take their bodies seriously, and your days will follow suit. Early sleep, warm water, nutrient-dense food, movement, cold exposure. Nothing exotic. Nothing that requires a supplement stack or a biohacking budget. Just deliberate sequencing of ancient practices.
What I find interesting is that this video frames these habits as "celebrity inspiration" — but what the creator stumbled onto is something the science has been saying for decades. The mechanisms behind every single one of these practices are well-documented. The celebrities didn't invent them. They just didn't abandon them the way modern life pressures most of us to do.
The circadian piece is foundational. A nine o'clock bedtime and a four in the morning wake time sounds extreme to most people, but it aligns precisely with what Andrew Huberman discusses in our knowledge base about morning brain optimization. Your cortisol peaks in the first hour after waking — this is your body's natural alertness signal. If you wake before sunrise, you're working with that biology rather than against it. Every hour you delay waking into morning light exposure is an hour of potential that slips by unused.
The hydration habit — a full liter of warm water before anything else — is one of those practices that sounds simple until you understand what's happening at the cellular level. You've been in a six to eight hour fast. Your kidneys have been filtering. Your mucosal membranes have dried slightly. Rehydrating before caffeine, before food, before your phone, before stimulation of any kind, creates a physiological reset. Digestive enzymes wake up. Blood viscosity drops. Cognitive function improves measurably within twenty minutes.
The ghee recommendation divides people. Saturated fat in the morning, consumed raw — that's a hard sell for conventional nutritionists. But the medium-chain triglycerides in ghee and coconut oil behave differently than long-chain saturated fats. They're metabolized rapidly by the liver and converted to ketones, which cross the blood-brain barrier with unusual efficiency. The "brain fog" many people feel in the morning is partly a glucose-to-ketone transition problem. Fat-forward nutrition can smooth that curve considerably. The traditional Indian wisdom here happens to have solid biochemical backing.
Where I'd push back gently is on cold water baths being framed as simply "reducing inflammation." That's true but incomplete. What the research across our database consistently shows is that cold exposure — even at the level of a cold shower — triggers a norepinephrine response that can elevate mood and alertness for hours. Combined with early light exposure and movement, you're building an endogenous stimulant system that makes caffeine look crude by comparison.
Here's what struck me reading this alongside the Huberman morning routine material: the advice to avoid scrolling your phone immediately upon waking isn't just a mindfulness platitude. In the first thirty to sixty minutes after waking, your prefrontal cortex — the part of your brain responsible for executive function, strategic thinking, and emotional regulation — is still coming fully online. Flooding it with social media input, notifications, and reactive stimuli during that window literally shapes the neural tone of your entire day. The Indian celebrities in this video may not have framed it in those terms. But they got it right.
You don't need to wake at four in the morning to benefit from these principles. What you do need is consistency and sequencing. Water before coffee. Light before screens. Movement before meetings. Cold before warmth. These aren't rigid rules — they're a framework for working with your biology rather than ignoring it. The morning ritual isn't about discipline for its own sake. It's about loading the right inputs into your system before the world gets to decide what you're thinking about. That window, however long it is, is yours.