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Optimize Your Morning Routine To Begin Your Day Right

By January 7, 2015January 31st, 202422 Comments

Welcome back to our second spin around the listener Q&A merry-go-round!

Due to popular demand (and all the great questions flooding our inbox), we’re happy to once again banter on the subjects, issues and topics you want addressed.

In this episode Julie and I cover a ton of ground, name dropping resources like an over-caffeinated publicist. Here’s a top down view on the landscape:

    • The importance of the morning ritual to optimize your day;
    • Inspirational and educational books, websites, podcasts & other online resources;
    • Resources to facilitate your shift to a Plantpower lifestyle;
    • A few (very brief) thoughts on high carb / low carb / gluten and nutritional density;
    • More brief thoughts on certain foods to avoid and others to embrace; and
    • A few closing thoughts on running volume.

No need to break out pen and paper. Due to the hard work of my trusty right hand Chris Swan, everything is detailed, itemized and hyperlinked for your convenience in the below show notes. So just sit back and enjoy.

Special thanks and shoutout to everyone who submitted questions. Keep them coming!

Peace + Plants,


Listen & Subscribe on  iTunes  |  Soundcloud  |  Stitcher  |  TuneIn

Production, music & sound design by Tyler Piatt with additional production work by Chris Swan. Graphic art by Shawn Patterson.

Send your questions for future Q&A episodes to: [email protected].

Did you enjoy this episode? What could we do better? Leave your comments below.



Pre-Dawn Rise
Hygiene: Wash Hands, Face & Mouth
Light Candle
Living Tea
Visualization Practice
Jai Release Meditation Practice


Pre-Dawn Rise
Mindfulness in all actions
Water with lemon juice or apple cider vinegar
Tea (Pu-erh) by  Living Tea
Visualization / Recitation
20-minute meditation ( Headspace App )
Journal / Mini-Journal
Gratitude List


The Big Book of Alcoholics Anonymous*
The Artist’s Way*  by Julia Cameron
The War of Art*  by Steven Pressfield
Autobiography of a Yogi* by Paramahansa Yogananda
The Power of Now* by Eckhart Tolle (book)
Practicing the Power of Now* by Eckhart Tolle (3 Audio CD’s)
A New Earth* by Eckhart Tolle
1Q84* by Haruki Murakami
Infinite Jest* by David Foster Wallace
Zero to One* by Peter Thiel

*Disclosure: Books and products denoted with an asterisk are hyperlinked to an affiliate program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.


The Divine Romance* by Paramahansa Yogananda
Awake: The Life of Yogananda  (documentary)
Oneness* by Rasha
The Starseed Transmissions* by Ken Carey
Bringers of the Dawn: Teachings from the Pleiadians* by Barbara Marciniak
YOGA* by Swami Satyananda Saraswati
The History of Bihar School of Yoga* by Swami Niranjanananda Saraswati
Teachings of Swami Satyananda Saraswati (Volume I)* by Swami Satyananda Saraswati
Meditations from the Tantraa* by Swami Satyananda Saraswati
Kundalini Tantra* by Swami Satyananda Saraswati
Yoga Nidra* by Swami Satyananda Saraswati
A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya* by Swami Satyananda Saraswati
Sadhana/The Path Of Transformation* by Swami Satyananda Saraswati
Four Chapters on Freedom: Commentary on the Yoga Sutras of Patanjali* by Swami Satyananda Saraswati

*Disclosure: Books and products denoted with an asterisk are hyperlinked to an affiliate program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.


Brian Pickings (Maria Popova):
Zen Habits (Leo Babauta):
Unschoolery (Leo Babauta):
Energetic Synthesis (Lisa Renee):
Think With Your Heart (Lauren Gorgo):
SriMati (Julie Piatt):
Bihar School of Yoga (info & Books):


Serial  with Lisa Koenig
WTF  with Marc Maron (this week’s episode with Paul Thomas Anderson is particularly amazing)
Radiolab with Jad Abumrad and Robert Krulwich
Hardcore History with Dan Carlin
The Tim Ferriss Show with Tim Ferriss
The James Altucher Show with James Altucher
offCamera with Sam Jones
StartUp with Alex Blumberg


The Ultimate Guide to Plant Based Nutrition (online course) by Rich Roll & Julie Piatt
Finding Ultra* by Rich Roll
Dr. Neal Barnard’s Program for Reversing Diabetes* by Neal D. Barnard ( )
Thrive* by Brendan Brazier
The Engine 2 Diet* by Rip Esselstyn ( )
My Beef with Meat* by Rip Esselstyn ( )
The China Study* by T. Colin Campbell ( )
Whole: Rethinking the Science of Nutrition* by T. Colin Campbell ( )
The Prevent and Reverse Heart Disease Cookbook* by Ann C Esselstyn
Veganist* by Kathy Freston
Eat to Live* by Joel Fuhrman : Dr. Michael Greger Website
Lifeforce & Lifestyle Workbook on Living a Hypronic Life* by His Holiness Swami Vidyadhishananda*: adzuki, black bean, mung bean and other vegan, organic, kosher and gluten-free pasta varieties 

*Disclosure: Books and products denoted with an asterisk are hyperlinked to an affiliate program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.

Are you a company interested in sponsoring the podcast?  Click here  to learn more & take our sponsor survey.


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  • Kim Gosnell says:

    thank you for your open hearts in sharing your insights and practices…..I am interested in the meditation program and getting my 2015 started with more structure so this podcast was right on time. As a mother, I understand the importance of taking time for myself before the family wakes:). I lost 25 pounds last year by dropping gluten and processed foods, playing basketball once a week and cutting out sugar;). I am now focused on the last 25 which will bring me back to my pre pregnancy weight of 160, not quite the 140lbs I weighed running my two marathons and yet perfect!
    Julie I want you to know I love your energy… speaks to me and I am thankful you are in my life through this podcast! Rich you are one very lucky man to be supported and loved by that energy:). I too am supported by a loving energy source… I can relate!

    Peace and Blessings, Kim G.

  • Gökhan Fondo says:

    I can’t listen with podcast apps this? Is there any problem?

  • richroll66 says:

    There seems to be an issue with the podcast app. We are looking into it! Thanks for your patience if you are having tech problems with it. Thanks, Rich

  • richroll66 says:

    Thanks for the heads up. Looking into the problem!

  • Nialler says:

    Hi Rich,
    Great show. I am wondering if you have any plans to release an android version of the app?

  • Tommy F says:

    I’ve found the morning mindfulness routine to be so key. In the stillness of the morning, there is not yet clutter of the day occupying the mind for space. Really appreciate you both sharing all of the resources which have benefited you so greatly along your path. In particular, the Eckhart Tolle ‘Power of Now’ audiobook suggestion. I haven’t listened to audiobooks in years. And, I’ve read this particular book a few times over the years.. and listening to it now is supercharging my mindfulness practice! It’s like a whole new book, listening to Eckhart reading it. So POWERFUL!!! I think this book is not only a must-read.. but a must continue to re-read and reaffirm as you deepen your practice over the years.

  • Roberta Polyak says:

    Loving the Q and A format. Look forward to more awesome information.

  • Will says:


    Have you read much Murakami aside from 1Q84?

    Also, impressive to go straight into Infinite Jest after 1Q84. Someone once told me that reading is like boxing: You don’t fight two big fights in a row. You need someone with a glass jaw in between…

    Another book for yogis I enjoy is The Heart and Science of Yoga, by Leonard Perlmutter.

  • Guest says:

    My heart is opening up when Julie speaks her knowledge. Thank you, I feel a lot of joy and excitement listening to the podcast. Namaste.

  • sarah says:

    HI Rich, I’m curious why you chose mindfulness meditation over vedic meditation/transcendental meditation. Is there a specific reason? I’m trying to establish a practice and feel severely torn between these two possibilities. Thanks.

  • Eloise Arnold says:

    THANK YOU JULIE! I am so grateful for the resources that you mentioned. I have been struggling to find my way and I feel this is an excellent start!
    Excellent Podcast Rich ! Love the Q&A.

  • Deepthi says:

    Hi Rich – Really like the Q & A format… Love that you take the time to put all the information in the show notes. That in itself is awesome going back to!

  • Hi Rich,
    I’m listening to your podcast right now and another super inspirational work. I’m really grateful for this talk. Just curious that how many hours do you and Julie sleep? You both have pretty busy life and I would like to know how much is enough for you and Julie.

  • Emily says:

    I love the Q&A episodes. The dynamic between you two is very entertaining and I have enjoyed the epsidoes as a lighthearted contrast to the longer form interview episodes.

  • JasonRH says:

    Really enjoying these Q&A episodes, thank you for putting them together. I couldn’t help but wonder though how the morning smoothie never came up as part of the routine?

  • You two are so amazing! Thank you for sharing such valuable information. I really appreciate and value it! And I love the resources you’ve included on your show notes page! What a wealth of information you’re sharing! My partner and love of my life and I have just launched our website and podcast and YouTube channel and you’ve inspired us so much! We’re so so grateful! Thank you for doing all that you do! – Shannon + Gabriel @raw_dharma

  • Kathy Fitzmaurice Russell says:

    I really enjoyed this podcast. Thanks to you both for sharing. Two of my NYs resolutions are to get up early and meditate and stop drinking alcohol. I’m not an alcoholic, but like Julie found myself constantly asking why I was having that drink. I have found so far, and maybe it’s the meditation, that I’m just not interested in drinking. It’s just so not what I want or need in my life right now. I’m on day 2 of the Take10 on the Head Space App – great resource. Thanks.

  • Jory Howell says:

    I really enjoyed this episode! Over the last several months I have been taking steps to improve my health. I haven’t had coffee since the second week of November. I haven’t had alcohol since November 15th (no issues with addiction, doing this for my health and to support some friends struggling with alcohol addiction).

    Last week after watching the Wake Up Productive videos be Eban Pagan, I decided to create a morning ritual. I wake up drink 8-12 oz of water, do 20 jumping jacks, 10 push-up, 20 sit-ups, do a Tara Stiles YouTube Yoga sequence, meditate to Julie’s Ganapati Mantra, then sit and eat breakfast while writing a page in my journal.

    It sounds like a lot, but I finish with all of these things in under 1 hour. I have found writing to be instrumental in helping me work through my thoughts, which at times have a tendency to loop in an unproductive manner. I get anxious when I don’t have control of my surroundings, so meditation is quite alluring to me. The more I hear about the benefits, the more I think I need it. It has been 7 days since I started my morning ritual and I have felt great. This morning it was a little tough to rise, but I did it and feel fantastic.

    Thanks Julie and Rich for inspiring me to live authentically, I greatly appreciate your efforts. I had hoped to bump into you when my husband and I went down to Joi Cafe on a trip from Seattle. We had a chance to meet the fantastic Joi, who said we had just missed Julie. The food is delicious! Anyone in the area should check it out!

    Also, I had heard of that Roundup article Julie was talking about. Snopes investigated it and says that the article had some misinformation. The article and report can be found at

  • The Vegan Vampire Lestat says:

    doubleTwist on Android works great, might wanna tune into the show there!

  • The Vegan Vampire Lestat says:

    Lol Rich your reaction to Julie dropping some of those book titles made me laugh! Definitely out there stuff, I’m really open minded and have come across some of those titles before, I believe in infinitude…whose to say what is real and what is made up? Infinite worlds, infinite universes, all sprung from the One.

    I’m a Pure Land and Mahayana Buddhist Practicioner, so reading up on Pleiadians never appealed to me that much, simply because I already found a Way. Even though from my past psychedelic years, I most certainly do believe in higher dimensions and beings inhabiting those spaces. Anyways to stay on track here all I wanted to say was after listening to Julie recommend those books, I’m now genuinely interested in reading one.

    Keep up the great work, I wish my parents were more like you! Hopefully I can shine some light on their lives as they age!

  • Merlene Campbell says:

    This is not a goal for everyone to strive for, but an example of how you can model many of the “normal” routines into any abnormal lifestyle. The important part is making these routines and rituals a part of your everyday life. Great Post!
    Here are some more rituals for success when starting your day

  • Taylor Ann Norris says:

    Thank you, thank you, THANK YOU for all the lovely resources and recommendations!!! I really appreciate Julie’s “out there” suggestions too, as I am currently really expanding my consciousness and awareness and openness to new and different perspectives and experiences. I’m also excited to check out some of the fiction Rich recommended, as I started writing a book last night!!! Was feeling pretty uninspired, and then listened to the podcast with Jake Ducey, and my night turned around! I decided it’s time to let my creativity really, really flow. I’ve always been a writer, so now I’m ready to go for it! Thanks for all the inspiration!! Seriously, you both have been instrumental in my growth and development and spiritual journey and awakening. I feel so blessed that the world has you both!! Much love and peace and light!

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