A powerful evening routine is just as important as a high-energy morning. Dr. JR (aka Dr. Vibe) has perfected a nightly ritual designed to promote deep relaxation, cellular recovery, and mental clarity—setting the stage for restorative sleep and next-day success.
In this guide, we’ll break down Dr. Vibe’s evening routine, step by step, so you can wind down like a biohacker and wake up refreshed.
Meditation: Inner Smile or Microcosmic Orbit
Dr. Vibe begins his evening with meditation, specifically the Inner Smile or Microcosmic Orbit technique—ancient Taoist practices for energy cultivation.
Why it works:
✔ Inner Smile: Activates parasympathetic nervous system (rest & digest)
✔ Microcosmic Orbit: Balances energy flow (Qi) through the body
✔ Reduces cortisol & enhances emotional well-being
How to do it (Inner Smile):
- Sit comfortably, close your eyes.
- Visualize a warm, golden light filling your body.
- “Smile” inwardly to each organ, releasing tension.
Pro Tip: Even 5–10 minutes can dramatically improve sleep quality.
Hot Bath with Epsom Salt & Essential Oils
Next, Dr. Vibe soaks in a hot bath infused with Epsom salts and essential oils (like Present Moment or Elite Harmony by Vervita).
Benefits:
✔ Epsom salts: Magnesium absorption for muscle relaxation
✔ Essential oils: Lavender & chamomile promote calmness
✔ Heat therapy: Lowers stress hormones, improves circulation
Optimal Bath Recipe:
- 2 cups Epsom salt
- 5–10 drops essential oil
20–30 min soak before bed
Carnivore Dinner: Ribeye or Ground Beef Patties
Dr. Vibe follows a carnivore or animal-based diet, with his first or second meal being a high-fat, high-protein dinner.
Why Ribeye or Ground Beef?
✔ Rich in bioavailable nutrients (B12, iron, zinc)
✔ Satiating & easy to digest
✔ Supports muscle recovery & hormone production
Sample Carnivore Dinner:
- 1–2 ribeye steaks (grass-fed)
OR - 3–4 ground beef patties (80/20 fat ratio)
Salt to taste (for electrolyte balance)
True Dark Amber Glasses: “Noise Cancellation for Eyes”
To block artificial blue light (which disrupts melatonin), Dr. Vibe wears True Dark amber glasses in the evening.
Science Behind It:
✔ Blue light from screens suppresses melatonin by 50%+
✔ Amber lenses filter harmful wavelengths
✔ Enhances sleep onset & quality
When to Wear Them:
- 2–3 hours before bed
Especially if using phones/laptops
Dim the Lights: Signal Your Brain for Sleep
Dr. Vibe minimizes artificial light in his apartment to align with natural circadian rhythms.
Why it matters:
✔ Bright light at night disrupts sleep hormones
✔ Low lighting triggers melatonin production
Simple Adjustments:
- Use salt lamps or candlelight
- Avoid overhead lights
Install smart bulbs with warm tones
Gratitude Journal: Close the Day with Positivity
Before bed, Dr. Vibe writes in a gratitude journal—a powerful tool for mental well-being.
Proven Benefits:
✔ Reduces anxiety & depression
✔ Improves sleep quality
✔ Trains the brain to focus on abundance
What to Write:
- 3 things you’re grateful for
- 1 win from the day
1 intention for tomorrow
Ready to Optimize Your Evenings?
Dr. Vibe’s evening routine is a science-backed blueprint for deep recovery, mental peace, and high-performance sleep. By adopting even a few of these habits, you’ll wake up refreshed, energized, and ready to dominate.
✅ For personalized guidance, consider booking a consultation with Dr. Vibe to tailor this routine to your lifestyle.
👉 Explore Dr. Vibe’s Shop for Premium Recovery Tools
Final Thoughts
A disciplined evening routine is the secret weapon of high achievers. Whether it’s meditation, a hot bath, or journaling, small consistent habits lead to massive long-term results.
Which step will you try tonight? Let us know in the comments!
