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Most mornings, you’ll find me doing the exact same thing: pouring a smoothie into a Yeti cup before heading out the door.
It’s not trendy or complicated, but it’s one of the most impactful habits I’ve built for my health. For years, I struggled to find a breakfast routine that actually worked—something that didn’t leave me hungry an hour later, wasn’t a sugar bomb, and fit into my morning without adding stress.
Enter the smoothie.
This one habit solved a lot of problems at once: it gives me dialed-in nutrition without any thought, keeps me energized without weighing me down, and sets the tone for a healthy day. Whether I’m home or traveling, busy or relaxed, it’s become my go-to ritual for staying consistent.
Here’s why I’m a believer—and how this one change might simplify your mornings too.
This smoothie covers all the bases: healthy fats, complex carbs, antioxidants, and a hefty dose of protein. I make it protein-forward on purpose—because protein helps with muscle recovery, keeps me full for hours, and stabilizes energy throughout the morning.
The best part? No decision fatigue. I don’t have to think about what’s for breakfast. There’s no scrolling through recipes or raiding the fridge. I load the blender the night before, hit “blend” in the morning, and I’m out the door. That alone keeps me on track nutritionally.
One decision, on autopilot. That’s how consistency is built.
Unlike heavy breakfasts, this smoothie is light and easy to sip throughout the morning. It never leaves me feeling weighed down or sluggish, but it keeps me satiated until midday.
It’s the perfect balance: enough substance to fuel the first half of my day without draining energy for digestion.
Here’s a simple mental reframe that changed everything for me:
If I win the first half of the day, I’ve already won.
From midnight until lunch, all I’ve consumed is water, coffee, and this nutrient-packed smoothie. That’s 12 out of 24 hours where I’m in full control of what goes into my body.
Starting the day like this creates momentum. Making good choices early makes it easier to keep making them later.
Even on the road, this habit sticks. Most of the ingredients are easy to pack or find, and I can recreate my smoothie almost anywhere. If I have a busy morning, I pour it into a to-go cup and take it with me.
It’s a no-excuses way to make sure I start the day strong.
This smoothie isn’t just fuel for my body—it’s a system. It helps me:
✅ Avoid decision fatigue
✅ Stick to a high-protein, nutrient-dense diet
✅ Feel energized and clear-headed in the mornings
✅ Stay consistent whether I’m at home or traveling
It’s hands-down one of the healthiest habits I’ve ever built.
Here’s what goes into my blender every morning (this makes enough for two days):
🥤 1 banana
🫐 16 oz frozen wild blueberries
🥶 1 frozen acai packet
🌱 1 piece of fresh turmeric
🌰 A handful of walnuts
🥄 A shake of Ceylon cinnamon (better for blood sugar regulation)
🏋️♂️ 4 scoops creatine (20g)
🌿 6 tbsp hemp protein
🍫 5 tbsp raw cacao powder
💪 50g whey protein
🦴 4 scoops collagen powder
🥛 1 cup almond milk (homemade or clean-ingredient brands only)
🍶 1/4 cup kefir (organic preferred)
🌾 1/2 cup rolled oats (pre-soaked overnight)
🛒 Check out my recommended brands here.
Pro Tip: A high-powered blender like a Vitamix or Blendtec makes all the difference for a perfectly smooth texture.
Pro Tip: Use a frozen banana if you want a thicker smoothie.
If you’ve been looking for a way to simplify your mornings and fuel your body with real, whole foods, consider creating your own smoothie ritual. One simple habit can change how you feel—not just in the morning, but all day long.
What’s one tweak you could make to your mornings this week to set yourself up for success?
Justin J. Singer is an entrepreneur and real estate investor with a passion for wellness and human performance. Justin is on a mission to help men conquer burnout and unlock their highest potential through sustainable health, mindset, and physical performance. After transforming his own life from exhausted entrepreneur to thriving pioneer—replacing chronic stress with purpose-driven energy—he now empowers leaders and teams through 90-day coaching programs, transformative retreats, and bespoke wellness environments.
A veteran designer of performance-driven spaces like the Shadow Sanctuary and student of big-wave legend Laird Hamilton, Justin merges 15+ years of high-performance training with real-world resilience strategies. His work has redefined vitality for executives, athletes, and creators worldwide. Justin has a Bachelors of Science degree from Rice University and is an XPT Master Coach, one of only 8 in the world. Justin founded Mekanix Gym in Houston, TX.
Connect & Transform:
JustinJSinger.com | @JustinJSinger | Work With Justin