Here is my full morning biohacking routine and why it looks nothing like what you see online. I go to bed after midnight every night. My alarm goes off at 7AM. That is less than seven hours of sleep, and I do it deliberately.
Before you close this tab let me explain.
I have five kids. A nursing baby. A wife who is donating surplus breast milk to a milk bank while recovering postpartum. A high volume sales career. A 1.18 acre property in Florida that constantly needs attention. And a marriage I actually want to invest in at the end of every day.
The hours after the kids go to bed are the only hours that belong entirely to my wife and me. We are not giving those up. That time is non negotiable.
So I have built a protocol that lets me function at full cognitive capacity on less sleep than most productivity gurus would ever recommend, and without eating until dinner. Not because I think sleep deprivation or skipping meals is optimal for everyone. Because this is my actual life and I have optimized around it rather than pretending I can change it.
Here is exactly what that looks like.
7:00 AM: Stack Preparation Comes First
The moment my feet hit the floor I am already making coffee. Not for me first, but for the household.
I prepare two cups of Everyday Dose mushroom coffee, each with 10g of Legion creatine dissolved in 140 degree water. One for me. One for my wife who is a nursing mother and needs clean, jitter-free energy without the acid burn of standard coffee. The collagen in Everyday Dose is an added bonus for her postpartum recovery.
I do not eat breakfast. I do not eat lunch. My wife and I practice one meal a day, eating together as a family at dinner. The Everyday Dose collagen and the creatine provide enough substrate to keep my body and brain functioning through the entire workday without food. The L-Theanine and Lion’s Mane suppress the kind of distracted hunger that would otherwise pull my attention away from work.
This is not deprivation. It is simplification. One less decision, one less interruption, more time and energy directed at what actually matters.
My wife gets the extra sleep she needs. She is nursing our baby and donating surplus milk to a milk bank. Her body is working around the clock. The least I can do is let her sleep while I get the older kids ready for school.
7:00 to 8:00 AM: Five Kids, One Hour
I make sure everyone is getting ready. Backpacks, breakfast for the kids, homework checks, the organized chaos that comes with running a household of seven people. By 8AM the older kids are either on their bikes or I am driving them to school.
By the time I get back, the mushroom coffee and creatine have had an hour to work. The Lion’s Mane and L-Theanine are doing their job. The energy is clean and linear. No spike. Just a steady, growing clarity that makes the morning manageable rather than overwhelming.
The fact that I am fasting while all of this happens is worth noting. Standard coffee on an empty stomach would be a disaster for most people. High acid, cortisol spike, jitters amplified by an empty gut. Everyday Dose on an empty stomach feels like nothing but clean fuel. The low caffeine content and the adaptogenic mushrooms make fasted mornings genuinely comfortable.
8:00 AM: The Supplement Stack and Red Light Protocol
Once the school run is done I check on our three year old, make sure he has been fed and is happy, and wake my wife up if she has not already risen. I hand her her morning coffee and creatine. She takes it from there.
Then I take my Earth Elixir Methylene Blue+ capsule along with my other morning supplements and head to my office to start work. The methylene blue is a 3 in 1 formula combining 20mg pharma grade methylene blue, 300mg nicotinamide riboside, and 200mg alpha-lipoic acid. Three compounds targeting mitochondrial energy production simultaneously.
Taking these supplements fasted is intentional. Many of the compounds in this stack absorb more efficiently without food competing for digestive resources. The nicotinamide riboside in particular has better bioavailability in a fasted state.
About an hour into my workday I run my first red light therapy session. I use a Viconor infrared cap, 660nm red light and 850nm near infrared, 176 LEDs, 30 minutes per session. I do two sessions daily. The hour gap after the methylene blue is intentional since methylene blue is a photosensitizer and the timing matters.
I come down from my office every couple of hours to check in, change a diaper, or make sure my wife has what she needs. She pumps constantly to maintain her milk supply for the bank donation. Making sure she has uninterrupted time to do that is part of my job too.
3:00 PM: The Afternoon Shift
By 3PM the older kids are coming home, or I am picking them up from band practice or after school clubs. I return to work and clock out around 6PM.
This is where a lot of people hit the wall. The 3PM to 6PM window is historically where my focus used to fragment. The afternoon crash that standard coffee creates hit hard at exactly this time. The hunger of skipping two meals would compound it further.
Neither of those things happen anymore. The same quality of attention I have at 9AM holds through to the end of the workday. I am not white-knuckling through hunger. I am genuinely not hungry. The stack, the fasting adaptation, and the mitochondrial support have eliminated the energy volatility that used to define my afternoons.
6:00 PM: The Home Shift and The One Meal
After I clock out I do not stop. There is always a home maintenance task waiting. The pool pump, a leaky faucet, trash cans, whatever needs doing. Sometimes I fire up the grill.
Then comes the one meal. Dinner with the family. We make sure homework is finished, everyone eats together, and the house settles into its evening rhythm. After a full day of fasting this meal is genuinely satisfying in a way that three meals a day never produced. The body is primed for it. The food lands differently when you have actually earned the hunger.
After dinner my wife and I shower together in our two person shower while we bathe the baby at the same time. Then I brush all five kids teeth, get them their night time supplements, and send them to bed between 8 and 9PM depending on the night.
9:00 PM: The Final Shift
Once the kids are down I warm up frozen breast milk from our stash and take the baby off my wife’s hands. He falls asleep on my lap in my office while I decompress. Once he is settled I bring him down and my wife and I watch a show or have a snack together. Teeth brushed. Bed after midnight.
Less than seven hours later we do it all again.
Why This Morning Biohacking Routine Actually Works
I am not biohacking for performance reviews or vanity metrics. I am doing it because the alternative is showing up at half capacity for seven people who depend on me being fully present.
The one meal a day keeps my digestion simple and my energy stable. The Everyday Dose and creatine make the fasted morning not just tolerable but genuinely productive. The methylene blue and red light therapy make the afternoon sustainable. The limited sleep is managed rather than ignored.
This is not a protocol for people who want to feel slightly more alert. This is a protocol for people who cannot afford not to function.
A Note on One Meal a Day
OMAD is not for everyone. If you have blood sugar issues, a history of disordered eating, or are pregnant or nursing, this is not something to attempt without medical guidance. My wife does not practice OMAD. She is nursing and her caloric needs are entirely different. I am sharing what works for my specific situation, not prescribing a universal approach.
The Full Stack
- Everyday Dose mushroom coffee — use code JAMES-AOYAMABAKER for a discount
- Legion Creatine
- Earth Elixir Methylene Blue+
- Viconor Red Light Therapy Cap
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