Mornings Matter

Nickolai Damgaard

“People say they’d do anything for their kids - but are you doing it for yourself too? Do you sleep well? Drink water? Move your body?”

“We’ve accepted that it’s okay for our body’s battery to run low - but we’d never tolerate our phone being at 5% all day.”

Meet Nikolai: father, biohacker, Executive Coach, breathwork trainer, author, speaker, and passionate advocate for green energy - both in the body and the mind. When asked what drives him, Nikolai answers without hesitation: his children. With two kids aged 9 and 11, his biggest motivation is to be a present father and a role model - ideally one who can still play football without falling behind.

Nikolai often uses the image of the body’s battery - green, yellow, and red levels. Many people start the day in yellow and end in red. The consequence? It becomes difficult to show up for the people we love most.

“There must be an evolutionary reason why we’re meant to spend about a third of our lives sleeping. But we’ve never slept worse. The people at Netflix even say sleep is their biggest competitor - that says it all.”For Nikolai, a good life starts with the basics: sleep. It’s the foundation for energy, focus, and balance.

“We live in a time where the focus is on chasing a long life at any cost. But I live by my own interpretation of a good life - not necessarily the longest. Because in the pursuit of longevity, we often forget to live in the here and now. It’s about vitality, energy, and presence - and about taking responsibility for the battery we all walk around with.”

Nickolai Damgaard

“We can debate how we should train or eat - but we can’t debate whether we should sleep.”

Nikolai’s approach to health is grounded and sustainable. He practices intermittent fasting, eats high-quality food, and focuses on stable blood sugar rather than perfection. For him, it’s about supporting body and mind - without fanaticism.

“Getting eight hours of sleep and starting my day by brewing coffee has become a sort of sacred ritual. I enjoy my coffee outside - with daylight and grounding, barefoot in the grass in the backyard. No matter the season.”

Before that, he starts the day with filtered water, movement, mobility, and a few exercises - and often an ice bath. “I refuse to become a stiff old man - I want to be able to reach my toes.” The ice bath isn’t just for the body - it’s a mental practice and a form of mindfulness. When he breaks his fast, he does it with an aioss shake made with protein powder and creatine.

“It’s simple, effective, and fits perfectly into my morning flow. I get my protein, my boost - and I keep my energy steady.”

Energy built through daily choices

Nikolai’s philosophy is simple: energy requires responsibility. It doesn’t come on its own. It has to be built - and it starts with small daily choices. He finds his own energy in nature, which he uses to reset his brain and reconnect. It’s about shifting from doing to being: “Just three minutes of stillness in nature each day can make a huge difference.” He also uses breathing techniques, especially box breathing, before picking up his kids or stepping on stage. His kids feel the energy shift immediately, he says.

“We are nature. And when life gets noisy, I go out into it. Nature isn’t just beautiful - it’s healing. In Japan, nature is prescribed as therapy. Studies show that even short periods in nature have a measurable impact on the immune system and nervous system.”

What can we lean from  Nikolai’s morning routine?

1. Start simple - Good sleep, plenty of water, stretch your body, get out in daylight, brew your coffee, and enjoy your aioss.

2. Energy requires responsibility - recharge in nature:
Energy doesn’t just happen. You have to recharge your green battery - and find your own way to do it.

3. Live a good life - not a perfect one:  It’s not about living the longest. It’s about being present - in yourself and with those you care about.