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Top 4 Reasons Why Waking Up Early is Better for You

By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

waking up early
There are two kinds of people in the world: early birds and night owls. Not to pick a favorite, but here are some pretty famous people who prefer early morning routines:

  • CEO of Apple Tim Cook wakes up at 3:45 a.m.
  • Former First Lady of the U.S. Michelle Obama wakes up at 4:30 a.m.
  • Virgin Airlines Founder Richard Branson wakes up at 5:45 a.m.
  • AOL CEO Tim Armstrong wakes up at 5:00 a.m.

Talk about some early alarms.
waking up early
Waking up early isn't just about the bragging rights.

There are many benefits that we can glean from adjusting our schedules into the earlier morn.

This blog will detail the top reasons to wake up early and give you tips on becoming an early riser.

Waking Up Earlier Means: Time to Exercise

Do you put off going to the gym because you “don't have time”?

Well, no more excuses.

Waking up earlier in the morning is the perfect opportunity to get a workout in.

waking up earlyEven if you do something as simple as taking a walk around your neighborhood, a morning workout sets you up to be energized and productive throughout the rest of your day.

It's scientifically proven that working out in the morning is the best time to capitalize on the hormones that are naturally highest in these early hours.

Specifically, testosterone is at a high in the morning, meaning your workouts can be more powerful and purposeful than if you leave them for after work when you're already tired from the day.

Waking Up Earlier Means: A Better Diet

A good breakfast is the key to a good day… when you wake up early enough to eat one, that is.

It's as easy as adding 10 minutes to your morning! That extra time will allow you to start your diet on the right foot every day.
waking up early
Now, it's important to know that a healthy breakfast isn't a heaping portion of orange juice and toast.

In actuality, a balanced breakfast includes protein, good fats, and very little sugar.

For our recipe for the world's best breakfast for energy and weight loss, click here.

The goal of a balanced breakfast is to:

  • Create a slow, steady rise in blood sugar for elevated morning energy
  • Include healthy, brain-smart fats to stabilize blood sugar for greater stamina
  • Increase the brain's two key “focus chemicals” (Dopamine and Acetylcholine)
  • Incorporate the best fat-burning foods to help you lose weight – the delicious way.

Waking Up Earlier Means: Increased Productivity

Harvard Business Review said it first: early risers have been shown to be more productive than night owls.

This increased productivity of early risers translates into “better job performance, greater career success, and higher wages.”

Yes, yes and yes.
waking up early
One of the reasons why people are more productive in the mornings is just the quietness of early hours of the day.

You're not in a bustling office and more than likely, your kids aren't even awake yet.

You have dedicated time in the morning to focus on large tasks that you've been putting off or many small tasks that seem to be piling up.

For the key to being more productive in your fitness life, check out our blog.

Waking Up Earlier Means: Less Stress

Let's face it: waking up late– or “just” on time– is stressful.

You're scrambling to get yourself to work, never mind getting the lunches packed, soccer uniforms out, and forms filled out for your kids.

Waking up early gives you peace of mind.
waking up early
The 10 or 15 minutes you gift yourself translates into a kinder goodbye to your wife and kids, a more thoughtful breakfast, and an easier commute.

There are many ways you can capitalize on extra time in the quiet morning hours.

In fact, these are some of the best hours for personal time and goal-setting.

Journaling is a great way to set your goals and mindset up for a successful, joyful day.

Meditating also gives you the opportunity to relax and reflect on your day before jumping into it.

For more ideas on how to center yourself and de-stress before your days, check out our morning rituals blog.

Catch the Early Train

By now, who wouldn't want to make the effort to wake up earlier?

We know all too well that waking up earlier isn't just a matter of setting your alarm earlier. The snooze button made that impossible for us.

Here are a few methods that have helped us wake up earlier and achieve our potential in the mornings.

  • Incremental change: instead of trying to wake up an hour earlier, wake up 10 to 15 minutes earlier until you reach your goal time.
  • Take a walk: move your alarm clock off of your bedside table so that you have to walk to turn it off. You'll already be “up” when it goes off!
  • Don't make excuses: the second that you say no to your alarm, you've lost the battle. Commit to your waking time.
  • Have a plan: don't wake up early just to sit in bed and admire your toes. Know what you are going to do with your morning time so you can make the most of it.

One of the best things that have helped us wake up earlier and achieve our goals has been the brotherhood at the Fit Father Project.
waking up early
When you join the FFP, you are joining a tribe of brothers who are supporting and challenging you.

In addition to support, we offer a free 1-day meal plan and a 30-day program called FF30X that will get you into the best shape of your life.

Don't hesitate to reach out to us and ask our team questions. We want to be a part of your routine– morning, noon and night.

Your new friend & health coach,

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information. Thanks for reading!


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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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