Performance expert Gary Brecka issued a sharp reminder this week: how you start your morning could be building your resilience—or breaking it down.

In a post on X, Brecka contrasted two paths. One begins with coffee laced with fake creamer, seed oils at breakfast, and no exposure to light or movement. The other? Grounding outdoors, drinking structured water, and engaging in morning movement.

“Your morning routine is either a performance-enhancing protocol or a metabolic disaster,” he wrote.

Brecka’s framework echoes a growing body of research connecting metabolic health, light exposure, and circadian rhythm alignment to long-term physical and cognitive resilience. His suggestion to “flip the script” encourages individuals to take ownership of the small, daily habits that compound over time.

As Brecka implies, resilience isn’t just built in times of crisis—it starts with what you do before breakfast.