The Biohacking Guide for the Perfect Morning Routine

5 Steps to More Energy and a Healthy Gut

How you start your day determines your energy levels for the next 16 hours. Many people hastily drink a coffee and get into their car - a mistake. True biohacking doesn't start in the gym or with expensive supplements, but where very few people look: in the bathroom. In the first 15 minutes after waking up, you lay the foundation for mental clarity, physical performance, and - often underestimated - smooth digestion. With the right "hacks," you can establish a morning routine that makes you measurably stronger, more focused, and more energetic.

The Biohacker Protocol

The 5-Step Morning Routine for High Performance:

1. Hydration: 500 ml of warm water with a pinch of salt immediately after rising - activates the metabolism and the gastrocolic reflex.
2. Light: Daylight within the first 30 minutes of waking up - regulates the cortisol peak and stops melatonin production.
3. Mechanics: Use the toilet anatomically correctly (squatting instead of sitting) - for complete emptying without straining.
4. Movement: Short stretching or 10 squats - supports peristalsis and gets your circulation going.

5. Cold: Cold shower (30 seconds is enough) - dopamine kick and activation of the sympathetic nervous system.

What Actually is Biohacking?

Biohacking is the art of understanding your own biology and optimizing it through small, targeted changes - so-called "hacks." The goal: better sleep, sharper focus, more energy, and - often underestimated - smooth digestion.

While most people think of exotic supplements or unpleasant ice baths when they hear "biohacking," they overlook one of the most effective levers of all: the gut. It is not without reason that it is called the "second brain." Millions of nerve cells communicate directly with the brain via the gut-brain axis. A stressed, overloaded, or sluggish gut means: brain fog, low energy levels, and a bad mood.

The good news: You can support your gut daily with minimal effort and without expensive gadgets—starting right at the beginning of the day.

Why the Standard Morning Routine Harms Your Digestion

The typical morning routine for many people looks like this: Wake up → Coffee (acid on an empty stomach) → Sit (Breakfast) → Sit (Car/Train) → Sit (Office)

The problem: The body never really gets into gear. The metabolism remains sluggish, and digestion is inhibited by the permanent sitting position - experts speak of "sitting disease." The consequences are a bloated belly, incomplete elimination, a mid-morning energy slump, and long-term chronic digestive problems.

Anyone who wants to change this must understand: Energy begins with elimination. A body that does not completely excrete toxins and waste products operates on low power. In this case, biohacking means consciously controlling this process - and that begins in the first few minutes after waking up.

Step 1: Rehydration – The "Internal Shower" Effect

While you sleep, your body loses about 500 ml of fluid through breathing and sweating. You wake up dehydrated - even if you don't feel it. Before coffee (which dehydrates you further) comes into play, your body needs water.

The Hack: Drink a large glass (at least 500 ml) of lukewarm water immediately after getting up.

Optionally add:

• A pinch of sea salt: Provides electrolytes and supports the adrenal glands.
• A splash of lemon: Activates digestive enzymes.

What happens in the body? The water triggers the so-called gastrocolic reflex—a neurological signal that tells the gut: "Wake up, make room!" Peristalsis (bowel movement) is stimulated, and the metabolism starts up. This simple step can make the difference between a sluggish morning and an energetic start.

Step 2: The "Toilet Hack" – Why the Toilet Stool is a Performance Tool

Now comes the crucial part - and it has nothing to do with supplements, but with anatomy.

The Scientific Background: When sitting normally on the toilet (90° angle), the puborectalis muscle - part of the pelvic floor muscles - remains tensed. This muscle forms a loop around the rectum and kinks it, similar to a kinked garden hose. The result: You have to strain, elimination is incomplete, and residues remain in the bowel.

The Squat Hack: Bring your thighs into a 35° angle to your upper body with the help of a toilet stool - the classic squatting position. In this position, the puborectalis muscle relaxes completely, the rectum straightens out like a chute, and elimination occurs effortlessly, quickly, and completely.

Why stuul? Unlike cheap plastic stools, the stuul fits into a modern, design-oriented wellness environment. It is not a medical aid that needs to be hidden, but a performance tool that combines aesthetics and function. Made of high-quality EPP, it is featherlight, hygienic, and adapts to any body height.

The Benefits:

✅ Complete elimination = fewer toxins in the body

✅ No bloated belly, no uncomfortable feeling of fullness

✅ More well-being and mental clarity

✅ Prevention of hemorrhoids and constipation

Studies (including Sikirov 2003, published in Digestive Diseases and Sciences) show: The squatting position reduces straining effort by up to 60% and significantly shortens the time required for elimination.

Step 3: Light & Movement - Setting the Rhythm

After you are hydrated and emptied, it is time to give your body the signal: The day begins now.

Light: Natural daylight in the first 30 minutes after waking up is the strongest impulse generator for your circadian rhythm. It signals to your brain: "Produce cortisol (wake-up hormone) and stop melatonin (sleep hormone)." The result: You are more awake, more focused, and your energy level rises naturally.

The Hack: Open the window or go outside briefly - even if the sky is cloudy. The sunlight reaches you one way or another.

Movement: Light movement additionally supports peristalsis and gets the circulation going. It doesn't have to be an intense workout - just 10 squats, a few stretches, or a short walk are enough.

The Effect: The combination of light and movement activates your metabolism, improves blood flow, and ensures a stable energy peak that lasts until noon.

Overview: Your New 15-Minute Routine

Gut Health & Focus: The Connection

A healthy gut is the foundation for mental clarity. The so-called gut-brain axis is a bidirectional communication highway between the enteric nervous system (in the gut) and the central nervous system (brain). Via the vagus nerve, hormones, and neurotransmitters like serotonin (90% of which is produced in the gut), your gut directly influences your mood, concentration, and energy.

What happens with poor gut health?

• Incomplete elimination → Toxins remain in the body → inflammatory reactions.
• Constipation → Increased cortisol release → chronic stress.
• Microbiome imbalance → Brain fog, fatigue, depressive moods.

The Solution: An "empty" gut creates a clear head. Those who achieve complete daily elimination reduce their toxic load, support their microbiome, and provide the body with the foundation it needs to reach its full potential.

Conclusion & Recommendation

Biohacking doesn't have to be expensive, complicated, or painful. Returning to a natural posture on the toilet is one of the most effective, cost-efficient, and scientifically sound "hacks" for daily health and performance.

While you might be stacking expensive supplements and listening to hours of podcasts on mitochondrial optimization, you might be overlooking the simplest truth: Your body must let go before it can perform.

The stuul is not an aid for the sick - it helps you empty your rectum completely. In doing so, it ensures a healthy habitat for your microbiome and indirectly provides you with fresh energy all day long.

Optimize your morning routine with the only toilet stool that combines design and anatomy.

👉 Get your stuul now and start your day at the next level.