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| Brian Valenza, second from the right, is a veteran Navy SEAL and CEO who stays in shape for annual open water swim events. Courtesy of Brian Valenza/Navy SEAL Foundation |
Brian Valenza once lived the extreme routine of a Navy SEAL, starting his day at 4:30 a.m. with mission-level focus and intensity. But today, as the CEO of a security firm and co-host of longevity retreats, his lifestyle has evolved. Now in his 40s, Valenza is rewriting the playbook of peak performance shifting away from grit and grind toward sustainability, recovery, and long-term health.
In a conversation with Truth Sider, Valenza detailed the core of his optimized morning routine built on years of discipline but adapted for life beyond the battlefield. The routine is designed not just for physical performance but for cognitive clarity, emotional balance, and most importantly, longevity.
From fasting and nature exposure to swimming miles in open water, here’s how this Navy SEAL veteran structures his day to stay sharp, fit, and fully present.
The Modern SEAL: Redefining Discipline Through Longevity
For years, Valenza’s idea of success meant intensity beat the clock, push the limit, win the day. But that mindset shifted when he began thinking not just about performance in the moment, but how to stay functional and fit well into old age.
“If you asked me 10 years ago, I was still trying to beat the 18-year-old,” Valenza said. “As you get older, you really have to calculate the long game.”
Now, that long game means optimizing for recovery, balancing stress, staying close to family, and prioritizing heart health. It also means taking time for nature, hydration, sunlight and letting go of the mindset that more is always better.
The Longevity-Focused Morning Routine: A Breakdown
Valenza’s mornings begin in quiet discipline and end in energetic momentum. Here's a detailed look at how he sets the tone for a high-performance day without burning himself out.
1. Wake-Up: 5:00–7:30 A.M. (Prioritizing Sleep Over Extremes)
The alarm doesn’t ring at 4:30 anymore. These days, he wakes up between 5 and 7:30 a.m., depending on how late he stayed up spending quality time with his kids.
“I’ve come to realize how essential sleep is not just for physical performance, but emotional regulation and longevity,” he explained.
Instead of sacrificing rest, he leans into an idea that more performance experts are embracing: adequate sleep is a secret weapon.
2. Mindset Reset: Journaling, Gratitude, and Meditation
Before caffeine or cardio, Valenza grounds himself mentally.
He journals or meditates first thing, often incorporating a gratitude practice that keeps him centered and emotionally balanced. Gratitude, he says, doesn’t just feel good it shifts his mental state and improves focus for the rest of the day.
3. Sunlight and Nature Exposure
Valenza then seeks out natural morning light a key for resetting the circadian rhythm and enhancing energy. Exposure to early daylight has been shown to improve sleep quality, support hormonal balance, and reduce stress.
This simple habit of stepping outside in the morning connects him to nature a contrast to the isolation many people feel in indoor, screen-heavy lives.
4. Hydration with Sea Salt
Next comes hydration a full glass of water with a pinch of sea salt. This combo helps replenish electrolytes lost through sweat and supports brain function.
“Water alone isn’t enough when you’re training hard. Salt balances everything,” he noted.
Hydration isn’t just a pre-workout protocol it’s a foundational part of his longevity stack.
5. Swimming: 45 Minutes of Low-Impact Cardio
Valenza swims several mornings a week, sometimes for miles. Swimming offers a triple win: it's cardiovascular, muscular, and joint-friendly. It’s also one of the best forms of Zone 2 training, the low-intensity heart rate zone known to boost endurance and metabolic health.
He trains regularly for the Navy SEAL Foundation NYC SEAL Swim, which includes grueling open-water swims and bodyweight circuits to honor veterans.
6. Intermittent Fasting: No Food Before Noon
Valenza’s first meal comes around 12 p.m., following a 14–18 hour fast. He practices intermittent fasting not for weight loss, but for cellular health. Research shows that intermittent fasting may reduce inflammation, improve insulin sensitivity, and promote autophagy the body’s cellular clean-up system.
“Fasting gives my body a rest it’s like changing the oil in an engine,” he said.
7. Work Begins with Movement Breaks
After his morning swim, journaling, and hydration, he drinks a coffee and jumps into work around 8 a.m. But even then, he keeps things dynamic incorporating frequent breaks to stretch or walk, keeping the body mobile and the mind sharp.
Evening Recovery and Daily Connection
Once the day winds down, Valenza doesn’t retreat into screens or more work. Instead, he prioritizes social connection and low-impact movement. Every evening, he and his wife go for a long walk together a ritual that supports both mental and physical well-being.
Walking, particularly in the evening, helps regulate blood sugar, improve digestion, and ease the nervous system after a long day.
“The rhythm of the walk, the conversation it helps me decompress. It’s one of the most valuable things we do as a couple,” he said.
From Warrior to Wellness Guide
Today, Valenza doesn’t just lead a business he co-hosts a network of longevity retreats, helping others transition from burnout to balance. His message is simple: peak performance doesn’t mean pushing yourself to the edge every day.
Instead, it means building a sustainable system one that includes intelligent training, deep rest, gratitude, hydration, and human connection.
And while the workouts are still intense and the discipline is still there, he’s no longer chasing the 18-year-old version of himself. He’s optimizing for something greater a life that feels as good as it performs, decade after decade.
Takeaways from Brian Valenza’s Routine
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Start with sunlight: Boosts energy, sets circadian rhythm.
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Hydrate smartly: Water + sea salt replenishes and energizes.
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Train low and slow: Prioritize Zone 2 cardio for heart health.
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Delay your first meal: Intermittent fasting supports metabolic function.
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End your day with connection: Walk, talk, and unwind with someone you love.
