Not so long ago, Brian Valenza woke up at 4:30 a.m. every morning to tackle the day head-on, a habit he inherited from his years of service with the Navy SEALs.
At 48, he’s sleeping in.
Valenza, the CEO of a security firm and co-host of a network of longevity retreats said he still keeps a disciplined routine, but he has changed up his lifestyle with a goal of extending his lifespan. Now, he prioritizes recovery, a healthy social life, and stress management more than ever.
“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,” he told Business Insider.
For a veteran SEAL, sleeping in means waking up between 5 a.m. to 7 a.m., usually to swim for a few miles before starting his day.
Exercise is a core part of his day. He trains every year for the Navy SEAL Foundation NYC SEAL Swim, a test of endurance involving open-water swimming in the Hudson River with rounds of push-ups and pull-ups to honor veterans. To keep his heart in shape year-round, he logs hours of low-intensity cardio, too.
Valenza shared his morning routine with Business Insider — stacked with healthy habits like fasting, hydrating, and meditation to help him maintain peak performance and focus as he gets older.
Morning routine: Fasting, exercise, and sunlight
Morning is a crucial time to set the tone for a successful day, Valenza said.
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His typical day includes:
- Wake up between 5 a.m. and 7:30 a.m. — depending on how late Valenza stayed up to spend time with his family, he aims to get a full night’s sleep even if it means a later start to the day by SEAL standards.
- Journaling and meditation — Valenza starts each day with a gratitude practice, writing down or mentally reviewing what he’s grateful for, and often meditating.
- Get some sun and time in nature — he swears by seeing sunlight early in the morning to enhance energy and focus.
- Hydrate with water and a pinch of sea salt — drinking enough water improves physical and mental performance, and salt helps to replenish electrolytes lost to sweat during exercise.
- Swim — Valenza swims several miles or about 45 minutes several days a week. Swimming is a great exercise for cardiovascular health and is also a low-impact way to strengthen multiple muscle groups, such as the back, core, and legs.
- Start the workday around 8 a.m. — after a cup of coffee, Valenza said he’s ready to start work, but takes periodic breaks to stretch and move around to avoid sitting for too long.
- Eat the first meal of the day around noon — Valenza practices intermittent fasting, abstaining from food for 14-18 hours a day to give his digestive system a rest. Research suggests some types of fasting may have some benefits for longevity by reducing inflammation and supporting metabolic health.
Later in the day, Valenza makes time for relaxation and social connection. Every day after dinner, he takes a long walk with his wife. Low-intensity cardio like walking is a great way to maintain health and fitness and reduce stress.
These days, he said, lower-intensity exercise and time for recovery are more important than ever.
“If you asked me 10 years ago, I was still trying to beat the 18-year-old,” he said. “As you get older, you really have to calculate the long game.”
