Mornings are arguably the most critical time of day. From waking up to an onslaught of emails to getting ready for work and getting the kids out the door for school to eating a nourishing breakfast or taking time to meditate, mornings can be hectic and overwhelming—that is, if you let them.

Or you can create long-lasting, healthy routines and habits that not only keep your mornings calm and productive but also set your days up for success.

We asked celebrity fitness expert Jorge Cruise to share his morning routine with us below—from fasting to his first meal of the day—and for some tips and tricks to making your mornings work for you.

Every day begins with H2O

My morning routine starts off with 16 ounces of water with minerals. Ninety percent of the time, my clients feel hungry because they’re dehydrated. Hydration is critical, and it’s easy to get minerals with LyteShow. You also can make your own version with Himalayan pink salt like my friends Laird Hamilton and Gabby Reece taught me.

And then coffee, of course

I love to fast, but I love to cheat my fast with fats! I’ll have a cup of coffee, and if I’m hungry, because I do intermittent fasting, I’ll add 2 teaspoons of healthy fats to suppress my appetite. I call this Cruise Control coffee. My favorite fats are grass-fed butter or coconut oil. I always make sure to add 1 tablespoon of MCT oil because it’s so powerful at suppressing the appetite, giving me “mad energy,” as my celebrity client Brooke Burke says, and incredible focus.

Next, a fasted workout

Finally, I work out after my water and coffee (obviously, I work out in a fasted state) before I “break the fast” with my first meal of the day. This allows my body to house clean, what is known as autophagy, an incredible proven method to age-proof, disease-proof and belly fat-proof my body. All this is included in my new book “The Cruise Control Diet” (Ballantine Books, April 2019).

First meal: Lunch

My power lunch is what I recommend to all my celebrity clients. My favorite is a big salad with lots of leafy greens such as kale and vegetables. I love tomatoes, and sometimes I’ll add some nuts or Parm Crisps for a crunch, and I always have an avocado, the best form of healthy fats, rich in so many phytochemicals. If there is no avocado available, I’ll use avocado oil as a dressing, up to 4 tablespoons of it, sometimes more if I’m hungry (to hit my 50 percent healthy fats mark). Then I’ll add a bit of protein such as grilled chicken. I follow a macronutrient of 50 percent healthy fats, 30 percent healthy carbs and 20 percent protein at each meal. These macronutrients help to hold up my appetite so I don’t snack between meals. This bolsters my energy and boosts my metabolism, and then I don’t overeat at night.

Photo credit: Courtesy of Jorge Cruise