What does it take to maintain peak performance and well-being after decades of high-intensity service? For Brian Valenza, a veteran Navy SEAL turned CEO, the answer lies in a carefully structured morning routine that emphasizes longevity, recovery, and balance. His approach blends low-impact cardio, hydration, sunlight exposure, and mindful practices—all with the goal of supporting physical health and mental clarity well into midlife and beyond. This longevity-focused morning routine offers insights for anyone seeking sustainable fitness and energy, especially as they age.

Valenza, now 48, once adhered to the grueling early wake-up calls typical of Navy SEAL life, rising at 4:30 a.m. to hit the ground running. Today, his schedule has evolved. While still disciplined, he prioritizes sleep, family time, and recovery more than ever before. He told Business Insider that waking up later—between 5 a.m. and 7:30 a.m.—allows him to spend evenings with his children before they leave for college, a shift that speaks to his broader philosophy of long-term health and connection.

Each morning begins with a quiet moment of reflection. Valenza practices gratitude through journaling or mental review, often followed by meditation. These habits, he says, help set a calm and focused tone for the day. He also makes a point to step outside and absorb natural sunlight early in the morning. Exposure to sunlight not only enhances energy and mood but also supports circadian rhythm regulation, which can influence sleep quality and overall vitality.

Hydration is another cornerstone of his routine. Valenza starts his day with water mixed with a pinch of sea salt to replenish electrolytes, particularly important after sweating during workouts. This simple habit supports both physical and cognitive performance, especially during intense or extended exercise sessions.

Exercise remains a non-negotiable part of his lifestyle. Valenza swims several miles or trains for about 45 minutes on multiple days each week, preparing for the annual Navy SEAL Foundation NYC SEAL Swim. This event involves open-water swimming in the Hudson River, combined with rounds of push-ups and pull-ups, to honor fellow veterans. Swimming, a low-impact yet highly effective cardiovascular activity, helps him maintain strength in key muscle groups such as the core, back, and legs without placing undue stress on his joints.

In addition to swimming, Valenza incorporates low-intensity cardio like walking and Zone 2 training into his regimen. These forms of exercise are known for supporting heart health and endurance without the wear and tear associated with high-impact workouts. He also engages in VO2 max training to maintain aerobic capacity, a critical component of long-term fitness. I found this detail striking, as it reflects a thoughtful balance between intensity and recovery—a shift many athletes make as they age.

Valenza's workday typically begins around 8 a.m., after coffee and his morning swim. He remains mindful of movement throughout the day, taking breaks to stretch and avoid extended periods of sitting. His first meal comes around noon, as he practices intermittent fasting with a 14- to 18-hour fasting window. This approach, he believes, gives his digestive system time to rest and supports metabolic health. Research has suggested that certain fasting protocols may reduce inflammation and contribute to longevity, though individual results can vary.

Evenings are reserved for relaxation and connection. Valenza and his wife take long walks after dinner—a habit that not only supports cardiovascular health but also provides time to unwind and bond. He emphasizes the importance of low-intensity movement and stress management, especially as he grows older. “If you asked me 10 years ago, I was still trying to beat the 18-year-old,” he reflected. “As you get older, you really have to calculate the long game.”

Valenza’s shift from high-octane routines to a more measured, recovery-focused lifestyle illustrates a broader trend among aging athletes and professionals. His experience underscores how small, consistent habits—like early sunlight, hydration with sea salt, and low-intensity cardio—can contribute to long-term health and performance. For those navigating midlife or post-career transitions, his example offers a compelling case for redefining discipline not as relentless exertion, but as intentional self-care.

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