How you start your morning is how you start your life – Saturday Strategy with Shawn Stevenson

peanut butter, chocolate, cookies

How you start your morning is how you start your life – Saturday Strategy with Shawn Stevenson

Shawn Stevenson is a bestselling author and creator of The Model Health Show, featured as the #1 Health podcast on iTunes with millions of listener downloads each year. A graduate of The University of Missouri – St. Louis, Shawn studied business, biology and kinesiology and went on to be the founder of Advanced Integrative Health Alliance, a company that provides wellness services for individuals and organizations worldwide.  

Shawn has been featured in Entrepreneur magazine, Men’s Health magazine, ESPN, FOX News and many other major media outlets. He is also a frequent keynote speaker for numerous organizations, universities and conferences. To learn more about Shawn visit

We are so excited to have Shawn with us for today’s Saturday Strategy!

Morning Rituals

How you start your day is how you start your life. Every morning you have an opportunity to create a foundation for your entire day. Structure helps you to stay focused on your goals and what is important in life, which is vital in this day and age when distraction is everywhere.

Here is my morning ritual:

#1. Get Super Hydrated

morning, ritual, life

I wake up and one of the first things I do is drink 24-32 ounces of structured water. At night it is easy for your body to become dehydrated, because you are not drinking for 8+ hours. There are also several metabolic processes happening in your systems at night which use up water stores that need to be replenished first thing in the morning.

One of the reasons you have to go to the bathroom when you first wake up is because your body is ready to get rid of metabolic waste. Getting hydrated again quickly allows your body to continue this process and start off the day with good fluid levels.

The other little known benefit of getting hydrated in the morning is something called water induced thermogenesis. Multiple studies have found that simply drinking a certain amount of water can up regulate your metabolism by 30%.

If you want to know more about structured water, click here.

#2. Feed Your Mind

morning, ritual, life

Every morning I like to fill my mind with something positive and uplifting. This could be anything from a self improvement book to text about a new skill I want to learn or just a good book that I’m into.

#3. Meditation

morning, ritual, life

When people ask me what the #1 thing is that has brought me to where I am today, I say meditation. Spending time every morning doing intentional meditation helps me to create a sense of peace and personal space that I carry with me throughout the day.

There are a ton of clinical benefits to meditation. Science has found that regular meditation can literally change your brain in a positive way, including growing areas of the brain that are responsible for concentration and memory. Another study done by the National Academy of Sleep Medicine found that daily meditation rituals helped people fall asleep faster at night, sleep longer, improved their quality of sleep and lowered symptoms of depression.

You don’t have to go off into the mountains and meditate for years to receive these benefits! You can find benefits from meditation by doing just 10-20 minutes every day consistently.

#4. Exercise

morning, ritual, life

Studies have found that people who exercise in the morning have better quality of sleep than those who exercise later in the day. Moving your body in the morning also helps to jumpstart your metabolism.

I am sure you already understand the many benefits of morning exercise, including:

  • Enhanced metabolism
  • Improved energy levels
  • Self-discipline
  • Better sleep
  • Improved mood
  • Better cognitive function and wellbeing


You don’t have to do something you don’t like. The possibilities are literally endless. Hiking, biking, running, lifting weights, yoga, walking the dog, tennis, etc. Don’t limit yourself, just get your blood moving!

#5. Post Workout Shake

morning, ritual, life

After I exercise in the morning, I like to have a hearty post-workout shake. Here is an idea of the type of recipe I use:

5 from 1 reviews
Peanut Butter Post Workout Shake
  1. Blend all ingredients together and enjoy immediately.

How you start your morning is how you start your life. Make it intentional and you will see the effects it has on every part of your day. If you found this information helpful, please share it so that everyone can benefit and rise!

Remember, we’re in this together.

Drew and Shawn

Shawn Stevenson

morning, ritual, lifeHi, I’m Shawn Stevenson.

My mission is to help you become the strongest, healthiest, happiest version of yourself.

I believe that we all are AMAZING people being exactly the way we are right now. But I also believe that there is a “greater” version of us that can be accessed through the right nutrition, exercise and transformational mindset.

In order to become this incredible, strong, happy, healthy version of yourself, you first have to identify WHY you need to become it.

And that’s where my secret sauce comes in.

I’ve been so successful over the years in helping others, not because of my vast health & fitness knowledge, but because I actually care enough to help people get connected to what’s most important to them to fuel their actions and transformation.

You can only push yourself so far, but if you get connected to your real reason for living, your vision of yourself will pull you to results far beyond what you ever thought possible.

I now have 11+ years of working with clients as one of the top Nutrition Experts in the country. I’ve seen people reverse chronic illnesses, achieve stunning levels of fitness and lose thousands of pounds collectively.

To learn more, visit my website here.

peanut butter, chocolate, cookies

Drew Canole

Drew Canole

CEO at
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.

As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
Drew Canole


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