We Unpacked Ashton Hall’s Multi-Step Morning Routine

Trying to improve your health and wellness often involves developing a morning routine with multiple steps to ensure you start the day off on the right foot. Fitness coach Ashton Hall takes that concept to a whole new level.

The social media influencer, who has nearly 6 million followers on TikTok, recently shared a video of his full morning routine, which occurs between 3:50 a.m. and 9:30 a.m. It quickly went viral, gaining over 100 million views since he posted it earlier this year.

“Day 191 of the morning routine that changed my life,” he wrote in the caption.

The routine is elaborate and extensive to say the least, comprising many steps, some of which are repeated multiple times.

Ashton Hall’s routine, step by step

It begins with Hall waking up before 4 a.m., removing his mouth tape, swishing around Saratoga water in his mouth, and brushing his teeth before going outside to do push-ups on the balcony.

He then returns inside to read, though only for approximately two minutes, and then he journals for a short while. Next, he drinks water while watching something on his phone.

Hall can then be seen filling a bowl with ice and water, massaging it around, and then dunking his face in it.

He then gets dressed and heads out to the gym, where he sprints on the treadmill. Next, he goes for a quick swim in an outdoor pool and a dip in the hot tub. Then, he heads home to shower and eats a banana.

Instead of immediately discarding the peel, however, he appears to rub it all over his face. Hall then washes the residue off, dunks his face in yet another ice bath, talks to someone on his computer, and then sits down for a breakfast of eggs, bacon, and avocado toast.

According to Helen Messier, M.D., Ph.D, a longevity and precision medicine expert and the chief medical and science officer at Fountain Life, some aspects of Hall’s overall routine are proven to be good for health and wellness, though the rigidity of it and sheer number of steps may be problematic and even harmful for many.

The pros of Hall’s routine

First, let’s focus on the pros.

“There are some genuinely beneficial elements — such as movement, cold exposure, reading, and nutrient-rich food,” Messier says.

Specifically, Hall’s morning exercise routine of push-ups, sprints, and swimming is great for your health, she says, as movement in the morning can boost mood, metabolism, and cognitive performance.

Brief cold plunges or ice baths have been linked to improved circulation, mental clarity, and reduced inflammation as well, she explains.

Reading and journaling are both excellent for nervous system regulation and intention-setting, she adds, particularly in the morning.

“This is excellent and a step worth keeping,” says Leah Kaylor, Ph.D. MSCP, a licensed psychologist specializing in sleep, regarding the journaling step. “Brief mindfulness activities and reflective writing promote emotional regulation, executive functioning, and goal clarity.”

However, Kaylor points out that reading for just two minutes may not be sufficient if he’s reading from a traditional book. If it is a short passage, a news article, or something that is designed to be a short read, then this would make more sense.

Using the hot tub is also a great option to increase circulation and relax muscles, Kaylor notes. She says warm water can reduce joint stiffness and support functional movement.

Finally, both Messier and Kaylor say Hall’s morning food choices are also a beneficial part of his routine.

Bananas are rich in potassium and magnesium, Kaylor says, both of which are essential electrolytes for muscle function and the nervous system. Potassium also supports cardiovascular health, while magnesium may aid in relaxation.

His meal of eggs, bacon, and avocado toast, meanwhile, contains high-quality protein, healthy fats, and fiber-rich carbs, which Kaylor says can stabilize blood sugar and reduce mid-morning energy crashes.

The cons of Hall’s routine

While some of the steps of the routine may be positive, both Messier and Kaylor emphasize that Hall’s extremely early wake-up time may be getting in the way of him getting enough sleep.

“Waking between 3 and 4 a.m. isn’t ideal unless he’s consistently going to bed early,” Messier says. “Sleep is a foundational pillar of longevity. Chronically reducing sleep for productivity can backfire.”

Most adults need between seven and nine hours of sleep to feel their best. To get that much and still follow this routine, it would mean going to bed between 8 p.m. or 9 p.m. at the latest, which is not realistic for many people.

And while doing push-ups outside in the morning is generally an excellent way to strengthen the circadian rhythm, Kaylor points out that Hall is outside before the sun has risen, meaning he is missing out on this potential benefit.

Hall’s use of mouth tape isn’t inherently bad, but Messier notes that while mouth taping can encourage nasal breathing, it should be a temporary training tool, not a lifelong requirement.

Wiping a banana peel on his face is also an unnecessary part of his routine, as there’s minimal evidence to support this step.

“It’s unlikely harmful, but not necessary,” Messier says.

Overall, however, the biggest downside to Hall’s routine is the rigidity of the routine itself and the number of steps it involves. Holding yourself to this kind of standard every single day can easily veer into unhealthy territory, Messier says.

“The need to follow dozens of steps in order may signal orthorexic or perfectionistic tendencies,” she explains. “A rigid routine can reduce flexibility and make everyday life feel burdensome.”

The bottom line

Ultimately, the majority of the individual steps of Hall’s routine are harmless, and some are even quite beneficial, but the level of detail and intensity involved isn’t something you should try to emulate.

“Health routines should enhance your life, not become a performance or a source of stress,” Messier says. “If it feels like a chore, it’s likely activating the sympathetic nervous system — which works against long-term well-being.”

Indeed, following a daily routine that is strict to this degree may actually increase your stress levels, which could essentially cancel out the benefits you’d be receiving from the steps.

“It’s great to see people investing in their health — but routines should be sustainable, joyful, and adaptive,” Messier says. “There’s no one ‘perfect’ formula but for most people, five or six intentional, restorative habits are more impactful than 12 or more extreme steps done rigidly.”