Wellness executive Justin Nedelman wakes up at 4:15 a.m. each morning without fail—and without the chime of an alarm.
“I’m an intentional early riser,” LA-based Nedelman tells Fortune. “I’ve gotten up before the sun comes up for 20 years or more.”
Nedelman, CEO of Pressed Juicery, a cold-pressed juice store and wellness brand, loves being awake in the dim morning hours when the rest of the world feels paused. “The mornings are just magical to me. You own the city,” he says.
It allows him to slowly enjoy a 5 oz. Americano, a glass of water, a five-minute meditation, and, most importantly, a rigorous sweat session. It’s all been a staple of the 48-year-old’s morning routine for the bulk of his adult life, something he credits for his good health and entrepreneurial success—not to mention being a factor in helping him reach the peak of the 13,000 ft Acatenango volcano in Guatemala by hike and mountain bike this past year.
“I don't know how you could ever run a wellness brand without pursuing wellness every day—mental, physical, spiritual, whatever that may be,” he says.
Rising early for the morning sweat
Having ample time to exercise is a major plus of Nedelman’s early wake-up. His morning sweat, in which Nedelman incorporates strength training, a weighted vest, and a jump rope, is his non-negotiable.
There is a case to be made that the early bird catches the worm. Waking up early can give people the time to exercise, eat a nutritious breakfast, and reduce the stress that comes with rushing out the door, all pillars of living a long, healthy life. It allows Nedelman time to set an intention for the day—a habit that can boost confidence and performance.
Though most adults need at least seven hours of sleep each night to protect their physical and mental health, Nedelman goes to bed between 10 p.m. and 11 p.m., clocking in about six hours of shut eye. However, he admits that he’ll naturally wake up within the four o'clock hour even if he returns home after midnight from a red-eye flight or late work night.
“If I only got three hours, I get three hours. Sometimes I get six or seven,” he says, adding that a “sleep in” until 5:30 a.m. occurs about every two to three weeks.
He says he doesn't seem to need as much sleep as the average person, whether due to sticking to a “clean diet,” daily exercise, or luck. Nedelman also limits himself to one cup of coffee at 4:45 a.m., which may help with his sleep quality, or how well he falls and stays asleep.
Nedelman does not forgo all social plans to adhere to a rigid bedtime. When he began his corporate career, he would stay out late, go to business dinners, and sacrifice some sleep. Now, as a father of two, he admits he thinks much more about balancing work, family, and wellness and encourages others to think about optimizing time.
“Since I began my professional career, it was always impossible to stay fit and work really hard and have a social life unless you were super disciplined with your time,” he says. “When I realized all that, I had to go to the gym with the 5 a.m. club, and I had to be intentional when I was going to be out really late, knowing what the impact was.”
While it may not appeal nor be feasible to all overachievers out there, some form of Nedelman’s routine may, like having sufficient time for a morning routine.
Routines are individualized for a reason, and not everyone can wake up in the dark and feel on fire. However, Nedelman hopes to spread a message that wellness is more than his job—and much more about a passion to extend his health span.
“I hope to be like this my whole life,” he says. “It's kind of like a live long, die fast mentality, as opposed to live long and die slowly in the last 10 years that would be really challenging.”
