Mornings Matter - Emil
Emil Thorup on Stress, Sleep, and Why He Hired a Journalist to Take Care of His Mental Health
"I thought I could biohack my way to everything." But inner peace isn’t something you track - it’s something you choose to prioritize.
For many years, Emil Thorup’s life was a constant flow of projects, performance, and planning. As a TV host, designer, and entrepreneur, he’s always been on the move. And with a natural interest in health and technology, he quickly dove into everything from fasting to supplements and sleep data.
But as the pace increased, he discovered something important: one thing matters more than anything else: how he starts his day.
Morning as a Foundation
Emil’s morning routine is structured, efficient - and deeply personal.
"I always start with a glass of sugar-free electrolytes. Then I mix my aioss and add glycine, NMN, and a bit of creatine. Before I even make coffee, I’ve already done something good for myself," he says.
His first meal doesn’t come until much later, around 1 PM, and typically consists of eggs, fish, avocado, and olive oil. It’s part of his fasting protocol, and it’s not about control - it’s about creating stability.
"aioss has become a fixed ritual because it meets my micronutrient needs in a simple way. It removes mental noise, and that’s really what I’m looking for in the morning."
When the Body Says Stop - and You Finally Listen
Although Emil is known for his high energy and sharp focus, he hasn’t always been good at listening to his body.
"I’ve neglected sleep for years. The body whispers at first, and when you don’t listen, it starts shouting. When I’ve had too much going on, I’ve felt it immediately, especially in my sleep."
He’s tried everything from saunas and ice baths to meditation and tech gadgets, but one thing had a concrete effect: stopping eating three hours before bedtime.
"That’s drastically changed my sleep pattern. I can measure it, but more importantly, I can feel it, I’m in touch with myself."
Big Biceps Don’t Matter If You Break Your Hip Falling on the Stairs
As part of his focus on longevity, Emil has also stepped up his training, but with a new approach.
"I don’t train just to look good anymore . I train to have a strong body that lasts. I want to be 80 and still able to get up without issues."
His weekly routine includes reformer training, heavy strength training, and low-intensity cardio on a stationary bike.
"Balance is key. It’s about building a body that can support the life I love. There’s not much point in big biceps if you trip on a step and break your hip."
Mental Health in a Life Under the Spotlight
With a life in front of the ca
mera and a large following, Emil has also felt the pressure to constantly perform.
"I’ve always been in the public eye, and that comes at a cost. I needed to protect myself a bit more, so I’ve stepped back from social media and gotten professional help to manage it. I need help filtering, setting boundaries, and finding a more human pace in a world that never pauses."
He works continuously on his mental health and has started experimenting with small breathwork breaks between meetings and tasks.
"I post less. I withdraw when it feels right. And I create small breathing spaces in my calendar. Short breathwork pauses. Three minutes where I just… breathe. And feel that I’m still here. Not as a TV host, entrepreneur, designer, or public figure. Just as Emil."
What We Can Learn from Emil’s Morning Routine
Emil’s life is no longer about doing more, but about doing what’s right.
"There’s so much information out there, so many trends. But in the end, it’s about taking responsibility for yourself - and making the choices that bring calm, energy, and focus."
Three Things We Can Learn from Emil’s Morning Routine
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Stop eating three hours before bedtime
Shut the fridge and notice the difference the next morning. -
Create small pauses and use breathwork as a tool
Even one minute can work wonders. -
Keep your blood sugar stable
It’s not about being extreme - it’s about being aware. Clarity starts with inner calm.
"aioss has become a symbol of something bigger for me. It’s not just about health - it’s about choosing myself from the moment I wake up. And that makes all the difference in how my day, and my life, unfolds."
