Kreatures of Habit Podcast

Host: Michael Chernow
Episode: Own The Morning | Monday Moments
Date: August 18, 2025

Overview

In this "Monday Moments" episode, Michael Chernow, founder and host of Kreatures of Habit, delivers a personal reflection on the impact of his morning routines—comparing a simplified version to his more extensive, structured regimen. He shares candid insights about his experiences, the resulting shifts in his mood and productivity, and encouragement for listeners to reflect on their own habits. This episode is a solo reflection, focusing directly on Chernow’s own morning ritual and how a recommitment to his full routine has elevated his daily performance.

Key Discussion Points & Insights

Evolution of Morning Routines (00:00–03:30)

• Recent Experimentation: For 3–4 months, Chernow shortened his morning routine, focusing only on "non-negotiables" due to travel and a desire to simplify.
  • “Over the last three to four months, I have taken a little bit of a break from my morning routine… which was pretty extensive, structured, lots of steps, and I shortened that routine.” (00:08)
• Minimalist Routine (Non-negotiables):
  • Wake up and smile
  • Basic skincare (using Caldera Lab products)
  • Complete oral care
  • Prayer on knees
  • Push-ups and stretching
  • Hydration with 30oz water and IM8 supplement
  • “That’s been my morning routine. Pretty simple, pretty straightforward. I could take that with me on the road.” (01:53)

Return to the Extended, Ideal Routine (03:30–07:50)

• Decision to Recommit: About two weeks prior, Chernow decided to return to his longer, more structured morning ritual, which he previously felt was “too much.”
  • “What that routine is, is I wake up, I smile, I go downstairs… Skincare, oral care, prayers, push-ups, stretches…” (03:42)
• Extended Routine Components & Order:
  • Same initial steps: wake up, smile, hygiene, prayer, movement
  • Meditation with Red Light (15 minutes): Sits in front of red light panel and meditates
  • Reading in Infrared Sauna (20–30 minutes): Sauna at 175°F
  • Cold Plunge (3–5 minutes): At 40°F, focuses on 30 long, slow breaths
  • Nature Exposure: Walks outside, gets sunlight and barefoot grounding
  • Returns to the house as his family wakes up

Results & Self-Reflection (06:54–09:00)

• Dramatic Improvement in Mood & Performance:
  • “I am just functioning at a higher level. Unequivocally, undoubtedly, when I am doing my longer, more extended morning routine, I am functioning at a higher level.” (00:00, repeated at 06:54)
  • Quantifies improvement: “I actually feel significantly better… anywhere from 30 to 40% better in the morning after doing all those things than just doing my non-negotiables.” (07:07)
• Flexibility & Self-Compassion:
  • Admits he occasionally misses the full routine, especially when in the city.
  • “I’m not pissed if I don’t get to it. I’m not putting pressure on myself to go find a sauna and a cold plunge and all that shit.” (08:18)
  • Stresses the importance of matching habits to personal context and constraints.

Invitation to the Community (09:00–End)

• Openness to Sharing Details:
  • Offers to share a written version of his full routine via the “Brain Dump” newsletter.
  • “DM me if you have questions about… that morning routine. Maybe I will write that morning routine out for people in next week’s Brain Dump…” (09:08)
• Community Connection:
  • Highlights “Brain Dump” newsletter as a space for weekly life reflections, fitness, nutrition, business, and personal highlights for the Creatures of Habit community.
  • “It is truly a free flow way for me to communicate, connect with and enjoy the community that we’ve built at Creatures of Habits.” (09:51)

Notable Quotes & Memorable Moments

• On his extended routine’s impact:
  “I am just functioning at a higher level. Unequivocally, undoubtedly, when I am doing my longer, more extended morning routine, I am functioning at a higher level.” — Michael Chernow (00:00, 06:54)

• On measurable results:
  “I would say I feel on average… anywhere from 30 to 40% better in the morning after doing all those things than just doing my non-negotiables. That is significant.” — Michael Chernow (07:07)

• On giving himself grace:
  “I’m not pissed if I don’t get to it. I’m not putting pressure on myself to go find a sauna and a cold plunge and all that shit.” — Michael Chernow (08:18)

• On community:
  “It is truly a free flow way for me to communicate, connect with and enjoy the community that we’ve built at Creatures of Habits.” — Michael Chernow (09:51)

Timestamps for Important Segments

• Non-Negotiable Morning Routine: 01:15–02:10
• Detailed Extended Routine Walkthrough: 03:40–06:54
• Key Results and Reflection: 06:54–09:00
• Newsletter Invitation & Community Message: 09:00–end

Summary Highlights

• Experimenting with short vs. extended morning routines revealed a striking personal difference for Chernow:
  • The comprehensive ritual (including meditation, sauna, cold plunge, hydration, sunlight) distinctly elevates his functioning and mood.
• Chernow emphasizes a no-pressure philosophy:
  • He allows himself to adapt when traveling or when circumstances don’t allow the full routine, underscoring that habits should serve your life—not the reverse.
• He invites listeners to reach out and engage with his routines, and to connect with the Kreatures of Habit community via the Brain Dump newsletter.

Overall, this episode serves as both practical peek and motivational nudge for listeners to reflect on their own routines, experiment with what feels right, and embrace the power of structured self-care to “own the morning.”