Navy SEAL Adapts Morning Routine for Longevity

Former Elite Operator Prioritizes Recovery and Family Time

A shift is underway for former Navy SEAL Brian Valenza. No longer waking at the pre-dawn hour of 4:30 a.m., the 48-year-old CEO now embraces a slightly later start to his day, prioritizing sleep and family connection as he focuses on extending his lifespan.

New Focus on Well-being

While maintaining a disciplined approach, Valenza has reshaped his lifestyle to emphasize recovery, social engagement, and stress management. This pivot reflects a growing understanding of the long-term health benefits beyond sheer early-morning exertion.

“As I get older, I realize the importance of sleep for me. Our kids stay up a little late, we want to spend time with them before they go to college, so we find ourselves sleeping in a little bit later.”

—Brian Valenza, CEO

For Valenza, “sleeping in” now means rising between 5 a.m. and 7 a.m., often followed by a swim before his workday begins. His commitment to physical fitness remains strong, including annual participation in the Navy SEAL Foundation NYC SEAL Swim and consistent low-intensity cardio to maintain heart health.

Daily Structure: Sunlight, Hydration, and Mindfulness

Valenza shared that his revised morning routine is packed with healthy habits designed to optimize performance and focus as he ages. These practices include fasting, staying hydrated, and engaging in mindfulness.

Morning Rituals for Enhanced Health

The early hours are crucial for setting a positive tone, according to Valenza. His day typically unfolds as follows:

• Wake-up Window: Between 5 a.m. and 7:30 a.m., adjusted based on family commitments, ensuring adequate sleep.
• Journaling and Meditation: Starting the day with gratitude, either written or mental, followed by meditation to center himself.
• Nature and Sunlight Exposure: Seeking early morning sunlight is a key practice for boosting energy and improving focus, a habit advocated by health experts like Andrew Huberman.
• Hydration with Electrolytes: Consuming water with a pinch of sea salt to replenish lost electrolytes and support overall bodily functions.
• Swimming Sessions: Engaging in several miles of swimming several times a week, noting its cardiovascular and low-impact benefits for multiple muscle groups.
• Workday Commencement: Beginning professional tasks around 8 a.m., punctuated by regular breaks for stretching and movement to counteract prolonged sitting.
• First Meal at Noon: Practicing intermittent fasting, with a 14-18 hour food abstention period to allow the digestive system to rest. Research indicates potential longevity benefits from certain fasting protocols, such as reduced inflammation and improved metabolic health (Harvard Health Publishing, 2023).

Balancing Performance with Personal Life

Later in the day, Valenza prioritizes relaxation and social connection, including a daily evening walk with his wife. He emphasizes that lower-intensity exercise and dedicated recovery time are now paramount.

“If you asked me 10 years ago, I was still trying to beat the 18-year-old. As you get older, you really have to calculate the long game.”

—Brian Valenza