For those who aren’t morning people, it can be quite exhausting to hear about other people’s morning routines. Celebrities, politicians and captains of industry are particularly insufferable. 

Actor Mark Wahlberg’s well-publicized and rather extreme morning begins at 2:30am with prayers, workouts and cryochamber recovery all in the mix. Apple chief Tim Cook is known to send work emails before 5am (thanks, boss).

Of course, a purposeful morning can do you good. Research shows, for example, that working out before breakfast burns more fat, improves the body’s insulin response and lowers your risk of diabetes and heart disease.

But there’s an ever-growing list of demanding tasks to fit into an already busy part of the day. 

So, what does a healthy – and realistic – morning look like? Below, are several, research-backed ways to start smart. Because, science! 

1. Don't try to wake up super early

2. Do wake up at the same time every day

3. Don't exhaust your body with hard exercise

4. Do get some moderate exercise, ideally outdoors

5. Don't invest in a cryochamber (what, are we all celebrities and CEOs now?)

6. Do experiment with a cold shower

7. Don't hit caffeine on an empty stomach

8. Do indulge that love of a morning coffee

9. Don't go overboard on celery juice. 

10. Do add protein and fiber to your morning breakfast

11. Don't grab your phone first thing in the morning

12. Do try something else for your mind instead

13. Don't take too many supplements

14. Do focus on creatine, Vitamin D, and magnesium