Welcome back to The Remedy. I'm your host, Dr. Rani Whitfield, family physician, entrepreneur, DJ, and someone who believes that real health isn't a highlight reel, it's a daily decision. Today we're breaking down one of the most viral topics on social media right now. Morning routines. More specifically, we're talking about the routines that influences swear by. Like Ashton Hall's versus the ones that actually work in real life, for those of us building careers, raising families, and chasing our personal best without losing our minds in the process! Let's get into it. If you haven't seen Ashton Hall on your timeline yet, let me paint you a picture. He's up at 3:52 AM not a typo. He starts by ripping mouth tape off because nasal breathing they say improves sleep quality. Then he plunges his face into a bowl of ice cold Saratoga Spring water with fresh lemon juice. Does pushups journals, meditates takes supplements like it's a second job, takes a 15 minute nap, and somewhere in there he applies a banana peel to his face. And he does this all before 9:00 AM. Is there some science to it? Sure. Cold exposure can sharpen your mood, reduce inflammation, and some people do it before exercise to stimulate increased blood flow. Mouth taping might help certain people sleep better, and meditation for me is goal for the mind. But Ashton doesn't stop there. Somewhere buried in the madness is one of the most surprising and hilarious steps. Putting sliced onions on the soles of his feet overnight. Now, before you side-eye this produce section, let's talk about it. Putting onions on your feet is an old folk remedy. People believed it could draw out toxins, absorb bacteria, reduce fever, and improve circulation while you sleep. And while onions do have natural antibacterial properties and are rich in sulfur compounds, there's zero strong scientific evidence that they can detox your body through the skin. What's more likely you'll wake up with your bedroom smelling, like Sunday gumbo prep. But hey, if it makes you feel better, more power to you, you might not wake up healthier, but you'll definitely wake up marinated. So if you want to channel your inner Ashton Hall, grab some onions, tape'em to the soles of your feet, and let's get weird with wellness, because in the end sometimes it's not about science, it's about the story. If your morning routines take four hours and look better on Instagram than it feels in real life, it's probably performance, not wellness. Critics are right to ask whether these routines are practical or sustainable, because for most of us, the goal is in a cinematic life. It's a functional one, and I get it. Ashton Hall, mark Wahlberg, David Goggins, they make the grind look good. They make discipline look sexy. But most people listening to this, including me, aren't waking up at 3:52 AM to flex discipline on camera. We're waking up early because we have real work to do. Between my career as a physician, a husband, growing businessman, public speaking engagements, and being a father to a son who's in three sports at any given time, basketball, swimming, martial arts plus training together, studying, reading, coaching when I can, and yes, squeezing in swim practice, I can tell you firsthand there are days that I can't get it all done, and that's the truth. Consistency beats perfection. Discipline is beautiful, but if your routine doesn't leave space for real life, it's not discipline, it's delusion. Let me walk you through a real morning for Tha Hip Hop Doc My workout days are Tuesday and Thursdays I'm up at 4:00 AM. On Mondays, Wednesdays, and Fridays. I give myself a little extra wiggle room and wake up around 5:00 AM. First stop the bathroom, of course. Then immediately after meditation and prayer, before I even touch my phone. Hydration is next, but not just water, I add a pinch of Himalayan sea salt and a splash of apple cider vinegar, two tablespoons and about eight ounces of water to help stabilize blood sugar and rehydrate deeply. Then I hang literally a simple dead hang, decompresses my spine and wakes up my grip strength. Bright light exposure is next, preferably natural sunlight. If it's not raining, I step out barefoot, practicing grounding, walking around the pool, reconnecting with nature, even if just for a few minutes. On Tuesdays and Thursdays, I train with my personal trainer, Carlos doing strength movement, mobility and flexibility exercises. On Mondays, Wednesdays, and Fridays when I get up at 5:00 AM it's deep focus time. 5:00 AM to 7:00 AM I'm reading, studying, paying bills and managing emails. Breakfast is simple, but structured eggs, avocados, tomatoes, bacon, or sometimes a protein shake if I'm on the move; then I help my wife get my son ready for school, and they're off and on their way. Driving to work, I'm intentional. It's either a motivational podcast, some music, or complete silence. Sometimes a business call if needed, but I protect that morning drive like it's sacred. Then the work begins. The hustle begins, and life begins, and I do it all before 8:00 AM. You don't need a four hour morning routine. You need a rhythm that fuels your purpose. The real flex is not what you see at 4:00 AM, it's what you don't see, the weekend preparation. I plan meals, workouts, meetings. I set the structure. Because the truth is when the week gets heavy, you don't rise to the level of your goals, you fall to the level of your systems, and the system only works because of support. I could not do any of this without my mother in love, my mom, Mrs. Yvonne, and my amazing wife, the backbone of our family, the quiet heroes that make the grind sustainable. And of course, my office staff who supports me daily through the work that I do. behind every strong routine is an even stronger support system. Here's the truth, backed by science, not just vibes. Number one, wake up consistently. It anchors your circadian rhythms and get you going. Hydrate properly, and that pinch of salt for me matters. Expose yourself to morning; it sets your body clock. Move early, even if it's light stretching or a dead hang. Center yourself. Prayer, meditation, whatever grounds you and prepare ahead because success, love, structure, the goal is not perfection, the goal is repeatability and sustainability. Forget viral, build vital, and if you're looking for something to feed your mind while you feed your habits, here's what's on my list right now. My book recommendation this week is Atomic Habits by James Clear, A masterclass in understanding how small consistent habits compound over time into massive change. If you're trying to optimize your mornings or your life, this book is a blueprint. My song album, recommendations for this week are Robert Glasper album, Black Radio Three. It's soulful, it's grounding, it's sophisticated, exactly the kind of energy you want as you set the tone for your day. Or if you need a single track, start your morning with Better Than I Imagined", featuring her and Meshell Ndegeocello. It's smooth but powerful, just like a well-built morning. So whether your morning starts at 4:00 AM with prayer and protein, or 7:30 AM with coffee and quiet, make sure it's working for you, not your timeline. This is the Remedy with Dr. Rani Whitfield. Remember, we are born looking like our parents, but we die looking like our decisions. Decide to build a life that lasts, not one that just gets likes. Until next time, stay grounded, stay focused, stay healthy. It's Tha Hip Hop Doc! They call me H 2D. Come on y'all, let's get hip hop healthy. Peace and blessings. I'm outta here. The content on the Remedy with Dr. Rani Whitfield is for informational purposes only and is not intended as medical advice. Always consult with your healthcare provider for personalized medical guidance. Dr. Rani Whitfield is a licensed family physician, but the information provided on this podcast should not replace professional medical consultation.