Rufus Spiller is a Graphic Designer and a BJJ Instructor and competitor. This site covers his thoughts on life and training.

Morning Rituals

I guess the best place to start this blog is how I start my day. It seems like such an uncomplicated subject but it has taken me a year or so to get this in place. It is probably the only thing that I don't really play with much and I'll explain why.


Ok, I am a FAN of Onnit. I like their mission and the guys behind it. I listen to Joe Rogan, Fighter and the Kid and Aubrey Marcus I'll probably reference them a bunch of times so get used to it. I was actually turned on to Alpha Brain by a training buddy in Australia, Jimmy. He paid an exorbitant fee to ship some across and then swore by the 'mad dreams' he was having. I have since persuaded a few people to try Alpha Brain and they all say the same thing.

I find Alpha Brain helps me kick into gear a bit quicker first thing in the morning. I have used it to focus me more when I want to get work done later in the day and again it just helps kick on. The added bonus for me is mad dreams. When I don't have any Alpha Brain I might have detailed dreams every once in a while. On Alpha Brain it's movie time every night.

Krill Oil. I am coasting the edge of 40. My heart, skin and joints need support. If you are exercising regularly and not taking some sort of fish oil I think you are playing roulette with your joints. I can't put it more delicately than that.

Typical Breakfast:

  • Coffee with Coconut Oil
  • Soya Yoghurt with Fresh Berries, Cacao Nibs, Chia Seeds and Flaxseed

Coffee with Coconut Oil

My wife swears by coffee in the morning. Why? Well it's all about the poop. Caffeine can help stimulate movement in the colonic muscles and can promote looser stools. So, two things. I am a featherweight so I need to watch my weight constantly plus a good bowel movement makes me feel generally better. So coffee, it wakes you up and it keeps you regular!

Melbourne was a mecca for good coffee so I became a massive caffeine snob while there. Moving back to the UK I have to say decent coffee is hard to come by, however I use an Aeropress which I think is the greatest way to make decent coffee without investing in a cafe specification espresso machine. It's portable so it comes with me to competitions or on holiday so I don't have to hunt around for a java hit or reduce myself to Nescafe (which is the devils teat milk). 

When I can, I buy coffee roasted by Method in Hereford because I firmly believe in supporting local businesses and they do great coffee! It's also the roaster that supplies Rocket which is easy the best coffee house in Hereford.

Coconut oil?

Back in Australia before a competition I decided to try doing my own Bulletproof coffee. Legitimately I did get an energy boost from it but I was not mad on the taste and it was a bit of a hassle to make (blending the butter leads to cold coffee I found). I left it in the pile of things I thought probably did work but I was not going add into my morning routine.

Back in the UK I was looking for something that would help me drop some weight and I read some articles about the benefits of coconut oil, one of which was fat burning. First I started just using it for cooking, which I still do but one morning I tried just dumping a spoonful into my coffee. I like the taste and I do find that sometimes I can skip breakfast entirely due to the energy boost I get. I am going to admit it's a bit greasy though. If you can deal with that get ready to enjoy the following benefits:

  • Improved brain health
  • Weight loss
  • Increased Energy

I have to be honest I just use any Organic Coconut Oil. I would use MCT oil from Onnit but at the rate that I use it I find it a bit more economical to use Organic Cold Pressed Virgin Coconut Oil from my local health food shop.

Soya Yoghurt and Fruit

Soya Yoghurt, I honestly think this is a no brainer. There is loads of literature that says that the body finds it hard to break down lactose. I am not lactose intolerant but I feel like my stomach is probably like the rest of me, useless first thing in the morning. Therefore I figure I'll go easy on it. I personally like Alpro Soya Yoghurt with Almond. It's super easy to digest and tastes good.

Fruit is a tricky one. There are lots of people who will say that fruit is full of sugar and sugar is a terrible idea as it spikes insulin levels etc. I have a pretty big sweet tooth so I find it hard to go a day without some level of sugar. I also believe in listening to my body and I do find that I get light headed and a bit sluggish if I don't have some sugar intake in the morning. All that said I also personally believe the benefits of fruit outweigh the sugar deficit. Most of all fruit has loads of fiber.

Cacao Nibs, which are full of antioxidants, fiber, magnesium and potassium. The big one here is magnesium which helps with protein synthesis and muscle and nerve function, which when you are training all the time you need. One ounce of Cacao Nibs will give you 64 grams of Magnesium. That's a good payload. If you get restless legs at night, try Upping your Magnesium levels, it works for me.

Chia Seeds, which are full of protein, more fiber, natural fats (Omega-3), calcium and more magnesium. The payloads here are plant based proteins and fiber. I like plant based proteins. I'm not going to become vegan any time soon but I figure a wide spectrum of protein intake helps your body to regenerate muscle.

Flaxseed, more protein, more fiber, natural fats (Omega-3). Again I find this helps with recovery but also it helps with weight loss. Both flaxseed and chia seeds fill you up and don't leave you feeling bloated. They also both help with weight loss, so if you are trying to monitor your weight they are pretty invaluable. Personally I am a fan of Linwoods the packs reseal nicely and they have lots of variations. 

All about the poop...

You'll see that I am eating quite a bit of fiber at breakfast. This with the coffee usually leads to a regular morning movement. When I travel and I can't keep my routine I quite often struggle to have the same quality movements and that can really ruin my day if I am honest. As pooping is your bodies way of getting rid of waste I figure regular healthy movement is the way to go. 

So that's my morning diet. I try to never skip the coffee and sometimes skip the yoghurt and fruit. I class that as a mini fast and the coconut oil in the coffee helps me not run out of gas on those days. This start to the day gives me plenty of energy and can keep me going well into the afternoon if needs be.

As with all my posts I caveat this with, what works for me might not work for you. Try different things out and then if you find a better way let me know. Also, any supplement links will go to my sponsor XBrain, unless they don't stock something, I make no apology for this, they are a great sponsor and supplement supplier.

Review: XBrain PreCharged