Fitness influencer Ashton Hall’s extreme 3:52 AM morning routine has taken the internet by storm. In a now-viral video, Hall goes through a pre-dawn ritual so outrageous that it spawned memes and parodies. We see him chugging from Saratoga Spring Water’s iconic cobalt-blue bottles at every turn – even brushing his teeth and dunking his face in a bowl of ice water with it. He even rubs a banana peel on his cheeks for a makeshift skincare hack . The routine, originally shared with Hall’s 9 million followers, blew up after a repost on X (Twitter), turning Hall into the “Saratoga water dude” virtually overnight. Even Saratoga’s execs couldn’t help but applaud the free publicity, calling the viral spectacle “amazing”.
But beyond the laughs and luxury product placements, does any of this actually benefit your health? Hall preaches that waking up at 3:52 AM gives him a productivity edge (since “no one’s calling or distracting you” at 4 AM) and that taping his mouth shut at night, slapping on magnetic nasal strips, and other quirky habits have “changed his life”. It’s the kind of viral wellness routine that makes health-conscious onlookers wonder: is this the real deal or just social media theatrics? In this bold Men’s Health-style review, we break down each part of Ashton Hall’s routine – from the crack-of-dawn wake-up to the mouth tape, fancy water, Oura Ring and banana-peel facial – and give our verdict on whether it’s Bullshit or Not Bullshit. Buckle up (and maybe grab a coffee); it’s judgment time.
Waking Up at 3:52 AM – Early-Bird Advantage or Sleep-Deprived Stunt?
Hall prides himself on leaping out of bed at 3:52 AM sharp. The supposed logic? Those pre-dawn hours are dead-quiet, free of distractions, allowing him to grind while the world sleeps. He claims ultra-early wake-ups build discipline and get you ahead of everyone else. It’s a popular notion in hustle culture – “the early bird catches the worm” and all that. But is dragging yourself out of bed in the middle of the night really a healthy habit or just masochistic showmanship?
Let’s be clear: getting up early can yield more productive time only if you’re still clocking enough total sleep. Unfortunately, many people attempting a 4 AM wake-up simply cut their sleep short. Hall doesn’t publicize his bedtime; unless he’s snoozing by 8 or 9 PM, he’s likely not hitting the 7-8 hours of rest adults need for optimal health. Science says our bodies have differing internal clocks (chronotypes) – not everyone is wired to be a morning lark. In fact, about 40% of people naturally function better on a later schedule. For those folks, forcing a drastic sleep pattern change can backfire. One Vox report on sleep science put it plainly: fight your genetically programmed sleep rhythm and “your health may suffer.”
There’s also the quality vs. quantity issue. An exhausted, bleary-eyed 4 AM “grind” fueled by 5 hours of sleep is likely less effective (and less healthy) than a well-rested 7 AM start. Consistent sleep deprivation increases cortisol (stress hormone), impairs cognitive function, and can even lead to weight gain and lowered immunity. Sure, early risers often enjoy a quiet house and bragging rights, and some research finds morning types tend to be slightly more active. But night owls are not automatically lazy or doomed – many simply have a different circadian rhythm. The bottom line: unless you naturally thrive before dawn, extreme wake-up times provide more bragging rights than health benefits. Prioritizing adequate sleep duration is far more important than the specific time your alarm rings.
Verdict: Bullshit 🚫 (if it means cutting your sleep short)
Waking up super early for its own sake is a stunt, not a wellness hack. Unless you’re an extreme early chronotype who still logs ~8 hours, this habit will do more harm than good. Productivity isn’t about punishing alarm times – it’s about getting enough rest to crush your day whenever it starts.
Mouth Taping for Better Sleep – Legit Health Hack or Dangerous Fad?
One of the most jaw-dropping (or should we say jaw-shutting) parts of Hall’s routine is that he sleeps with his mouth taped shut. Yes, really – every night he plasters on a piece of Hostage Tape (a brand of mouth tape) before bed to ensure he breathes only through his nose until his 3:52 alarm. Upon waking, the first step of his routine is “mouth tape removal.” This bizarre-sounding trend – literally taping your lips closed at night – has gone viral on TikTok and Instagram, with proponents claiming a laundry list of benefits: reduced snoring, deeper sleep, improved nasal breathing, even curing bad breath and strengthening your jawline. It sounds equal parts genius and insane. So, is mouth taping a game-changing sleep trick or just social media quackery?
There are some plausible mouth tape benefits. By forcing nasal breathing, you may avoid the issues that come with chronic mouth-breathing. Nose breathing filters and humidifies air, boosting oxygen uptake to the lungs. Mouth-breathing, on the other hand, can lead to a dry mouth, funky morning breath, and even cavities over time (saliva is reduced, allowing bacteria to flourish). Anecdotally, many snorers report that taping up at night quiets their open-mouthed snoring – basically acting as a DIY anti-snore device. In fact, a small 2022 clinical study of people with mild sleep apnea found that mouth taping significantly reduced snoring frequency and daytime sleepiness in all participants. By keeping the tongue and palate in a better position, the tape can prevent that dreaded log-sawing sound and help keep the airway open. Fans of the practice also claim they wake up more refreshed, with better sleep quality, once they adapt to nasal breathing at night. (There’s even the vanity bonus that some devotees swear by: training yourself to nose-breathe is said to define your jawline and facial structure over time – a claim that veers into the mewing trend, but we’ll leave that for another day.)
That said, let’s not rip the tape off too fast – there are significant cautions here. Sleep doctors and dentists have rightly sounded the alarm about potential risks. If you have any nasal congestion or undiagnosed sleep apnea, taping your mouth can be downright dangerous. You could literally choke or severely disrupt your breathing by blocking your mouth as an escape route Even in mild cases, people report feeling panicked or anxious when they wake up unable to automatically open their mouth. (Claustrophobes, this trend is not for you.) There’s also the simple issue of skin irritation – repeatedly ripping adhesive off your lips can leave you with a rash or irritation around your mouth . And notably, hard evidence is scarce. Aside from a couple small studies, most benefits touted are still mostly anecdotal. The Harvard Health experts flat-out stated that mouth taping has “no basis in science” for most of its claims and can “hamper breathing” or even reduce oxygen levels in some cases. Ouch.
So where do we land? Breathing through your nose at night is generally better for you – but you don’t necessarily need to literally tape your lips shut to achieve that. If you wake up with dry mouth or know you snore, first address any nasal issues (deviated septum, allergies, etc.) and consider gentle approaches like nasal strips (more on those next) or a decongestant. If you’re determined to try mouth taping, proceed with caution: use specialty tapes designed for this (don’t go DIY with duct tape, for the love of God), and make sure you can breathe freely through your nose before you slap that tape on.
Verdict: Not Bullshit – with caveats. ✅
Encouraging nasal breathing at night does have legit benefits (less snoring, better oral health, possibly improved sleep). Many people swear by mouth taping, and used properly it isn’t pure snake oil. However, it’s not a magic cure-all, and it can be risky for some. We’ll give it a “Not Bullshit” for the concept (healthy nose breathing = good), but if you’re going to literally tape your mouth, do your homework and approach safely. A nasal-breathing habit is healthy; taping your trap shut indiscriminately is iffy.
(If the thought of mouth taping freaks you out, you can still reap the nose-breathing benefits by using nasal dilators or strips… which brings us to the next part of Hall’s routine.)
Magnetic Nasal Strips – Breathing Game-Changer or Overhyped Gimmick?
To complement the mouth tape, Ashton Hall also employs Intake Breathing’s magnetic nasal strips to keep his nostrils flared open wide. Picture the sticky Breathe Right strips you’ve seen athletes wear – now imagine a high-tech version that uses a small magnet system on your nose to physically pull your nasal passages open. Hall slaps on an Intake Magnetic Nose Strip at night (and even during his morning routine – he’s seen wearing one during his early phone scrolling session). It looks like a little black band across the bridge of his nose. The idea here is straightforward: mechanically maximize airflow through the nostrils to improve breathing. But do these nose strips actually work as advertised, or is this just a high-priced placebo?
Turns out, nasal dilators/strips are one of the more scientifically grounded items in Hall’s arsenal. Decades before magnetic versions, adhesive nasal strips have been used by everyone from NFL players to snorers. By spring-loading the nasal valves, they widen the airway and reduce resistance to airflow. Several studies have shown that nasal strips can reduce snoring frequency and even modestly improve sleep quality in people with mild congestion or apnea. They’re not a cure for severe obstructive sleep apnea, but for garden-variety snoring or stuffy nose issues, they often help. Athletes sometimes use them to get more air during intense exercise – in fact, research on adolescent athletes found external nasal dilators improved breathing efficiency and even boosted maximal oxygen uptake during exercise. In short, propping your nostrils open does increase airflow; it’s simple physics. And more airflow means less mouth-breathing, better oxygenation, and often quieter sleep. There’s a reason these strips have stuck around on the market – they aren’t BS.
Now, Hall’s preferred brand, Intake Breathing, has a twist: instead of flimsy adhesive that can pop off, the Intake system uses tiny magnets to clamp a band across your nose. Users report it provides a stronger lift to the nasal passages and stays on more securely, even during workouts or overnight, without irritating the skin (no sticky glue). Mark Consuelos – who tried the magnetic strip on Live with Kelly and Mark – described it as making his nostrils go “whupoff…you can breathe!” with visible excitement . The magnet tech is mostly about comfort and reusability, but the end goal is the same: keep those nasal passages wide open.
Are there any downsides? Very few, honestly. Unlike medications, nasal strips have no systemic side effects. The worst you might get is a bit of redness on your nose or, with adhesive types, some skin tugging. The magnetic version avoids adhesive altogether. Of course, if your nose is severely blocked (due to deviated septum or heavy congestion), a strip might not overcome that – it’s not going to fix a badly obstructed nose from the inside. And some studies note that while many people benefit, others get minimal improvement – results can be individual and research on snoring has had mixed conclusions. But that doesn’t make the product a scam; it just means nasal anatomy varies.
So, are nasal strips good or bad for you? In our assessment, they’re good – a simple, drug-free tool to enhance breathing. Hall’s over-the-top routine aside, using a nasal strip at night (or during exercise) to optimize airflow is grounded in real physiology. Just don’t expect it to cure major medical issues.
Verdict: Not Bullshit. ✅
Opening your nasal passages for better breathing is legit. Products like Intake’s magnetic nose strip take an already useful concept and make it even more effective and comfortable. This is one viral wellness gadget we fully endorse – breathing clearly through your nose is a game-changer for sleep quality, athletic performance, and overall wellness. Two clear nostrils up from us.
Saratoga Water for Hydration – Worth It or Just Expensive H2O?
Perhaps the most meme-able aspect of Ashton Hall’s morning routine is his obsession with Saratoga Spring Water. The man goes through bottle after bottle of this premium mineral water: upon waking he uses it as a mouth rinse, later he’s guzzling it straight from the fancy blue bottle, and by 5:46 AM he’s pouring it into a bowl of ice for a face plunge. Viewers have joked that the Saratoga bottle is like his emotional support water bottle – it never leaves his side. This all begs the question: is there something magical about Saratoga (or any high-end water) that makes it a wellness must, or is this just hydration hype taken to an absurd level? In other words, is Saratoga Water worth it for your health?
Let’s state the obvious: hydration is crucial for health and performance. Drinking water first thing in the morning is a great habit – it helps rehydrate you after a night’s sleep, can aid digestion, and may even give a modest boost to metabolism. Hall starting his day by chugging water (in between all the other antics) is one of the sane parts of his routine. However, there’s nothing particularly special about Saratoga water in this context. Yes, Saratoga is a reputable spring water source with naturally occurring minerals. It tastes crisp and comes in a snazzy glass bottle. But from a purely physiological standpoint, water is water. As long as it’s clean and safe, your body doesn’t care much whether it’s coming from an artisanal spring in upstate New York or your kitchen tap. There’s scant evidence that expensive mineral waters provide significant health boosts beyond basic hydration. Trace minerals in water (like calcium, magnesium) can contribute a tiny bit to your intake, but if you eat a balanced diet, you’re likely getting plenty of those already. The hydration effect from Saratoga versus generic bottled water versus filtered tap water will be virtually identical.
Hall using Saratoga to rinse his mouth and even wash his face is, frankly, overkill (albeit hilarious to watch). Brushing your teeth with premium bottled water will not get them whiter or cleaner than using tap – it just drains your wallet faster. Dunking your face in ice water will certainly wake you up (more on that in a moment), but the fact it’s Saratoga in the bowl is irrelevant – your skin can’t tell Evian from Aquafina. Let’s call it what it is: product flexing. Hall likely chose Saratoga for the aesthetic – the rich blue glass, the luxury connotation – and boy did it work to get people talking. There was even speculation that his video was a secretly sponsored ad because he gave the brand so much shine (Saratoga’s marketing team insists it wasn’t a paid placement).
From a health perspective, the only “special” thing Hall gets from using Saratoga is perhaps the enjoyment of a nice-tasting water, which might encourage him to drink more. And staying well-hydrated is beneficial: it supports everything from cognitive function to workout performance. If fancy bottled water motivates you to drink enough, then hey, go for it (within reason). But don’t fall for the idea that expensive water confers some unique wellness perks. In fact, a recent analysis in BMJ Global Health argued that in places like the U.S., tap water is often just as healthy or even healthier than bottled water, since bottled water isn’t necessarily held to higher purity standards and microplastics can leach from plastic bottles. Saratoga comes in glass, which avoids the plastic issue, but it’s also available in sparkling form – and chugging carbonated water all day could bloat you or give you a case of the burps (Hall seems to use the still water, thankfully).
Verdict: Bullshit 🚫 (as a “wellness hack”)
Staying hydrated = Not Bullshit (absolutely essential), but the notion that it has to be Saratoga or any specific luxury water is total BS. Hall’s hydration habit is great; the premium branding is just for show. Save your money – filtered tap water or any affordable spring water will hydrate you just fine. By all means, drink water in the morning, but there’s no magic in that blue bottle (sorry, Saratoga). Unless you simply enjoy the taste or vibe of fancy water, consider this trend all wet from a health standpoint.
Oura Ring and Sleep Tracking – Revolutionary or Redundant?
During the “getting ready” phase of his routine (around 6:00 AM), Ashton Hall slips on his Oura Ring – a sleek smart ring that tracks his sleep, recovery, and daily activity. The Oura Ring has become a status symbol in the biohacker and fitness world, touted by the likes of NBA players and even Prince Harry. It provides detailed metrics on your sleep stages, heart rate variability, body temperature, and more via a companion app. In Hall’s video, the ring isn’t heavily featured (it’s just on his finger as he heads out the door), but as part of the routine narrative, it suggests he’s monitoring his sleep quality and recovery each day. So, is investing in a sleep tracker like Oura a wise move for the health-conscious, or just another piece of tech gimmickry generating data you don’t really need?
In terms of capability, the Oura Ring is impressive. Multiple independent studies have found Oura’s sleep tracking to be among the most accurate of consumer devices, often outperforming popular wrist wearables. For example, one 2023 study found the Oura Ring’s sleep stage tracking to be about 5–10% more accurate than an Apple Watch or Fitbit when compared to lab sleep tests . It does a solid job detecting your total sleep time, sleep phases (light, deep, REM), and metrics like resting heart rate and variability that indicate recovery. Each morning, users get a “readiness score” assessing how recovered and primed their body is, based on the night’s data. This can be genuinely useful: if your ring shows your heart rate was elevated and you tossed and turned all night, it might be a sign to take it easy that day or examine what sabotaged your sleep. Over time, trackers like Oura can help identify patterns (e.g., “Wow, every time I drink alcohol past 8 PM, my sleep quality tanks” or “On days I do evening yoga, my heart rate drops faster at night”). For data-driven individuals, this feedback can be a game-changer to tweak lifestyle factors and objectively see improvements.
That said, not everyone needs to micro-measure their sleep. If you’re the type who will stress out seeing a “poor” sleep score, a gadget could backfire. There’s even a term, orthosomnia, for people becoming anxious and obsessed with achieving perfect sleep stats . The goal is to use the device as a helpful tool, not a source of nightly dread. Another consideration: the Oura Ring isn’t cheap – it runs a few hundred dollars, plus a monthly subscription for advanced insights. If you’re not actually going to act on the data, it might be overkill. You can certainly attain healthy sleep without a tracker by listening to your body and following good sleep hygiene practices (consistent schedule, limiting screens at night, etc.).
However, for many health enthusiasts, the quantified self approach provides motivation and accountability. Seeing your progress (or lack thereof) in concrete numbers can inspire positive changes. The ring is also quite effortless – it’s small, you wear it 24/7, and it’s less intrusive than a watch or chest strap. Over time you might forget it’s even there, while it quietly gathers valuable intel on your body’s rhythms.
In Hall’s case, it’s a bit ironic: if he’s skimping on sleep to wake at 3:52, his Oura Ring would likely scold him with low sleep scores! Perhaps he’s using it to ensure he goes to bed super early to compensate. Regardless, incorporating a sleep tracker into a routine indicates a desire to use science and data to optimize health – something we’re on board with, as long as you keep it in perspective.
Verdict: Not Bullshit. ✅
The Oura Ring and similar trackers can provide actionable insights into your sleep and recovery. They’re grounded in real tech and validated by research, not woo-woo. If you’re serious about wellness and love data, a tool like this is genuinely useful (and pretty cool). Just beware of information overload or becoming obsessed with chasing numbers. The ring won’t magically make you healthier – it’s what you do with the data that counts. Used wisely, though, this gadget gets a thumbs-up as a worthwhile investment in self-knowledge. In short: tracking = not BS; blindly following metrics or stressing over them = could become BS.
Ice Water Face Dunk & Banana Peel Skincare – Refreshing Boost or Ridiculous Gimmick?
Finally, let’s tackle the wackiest wellness antics from Hall’s morning ritual: his ice-cold face bath and the infamous banana peel facial rub. These fall under his 5:47 AM “Ice Face Wash” and 8:43 AM “Snack & Skincare” segments. In the video, Hall fills a bowl with water (Saratoga, of course) and ice cubes, then repeatedly dunks his face in it, bracing against the brain freeze. Later, after eating a banana, he takes the peel and theatrically smears it all over his face. It’s equal parts hilarious and perplexing. So, are these just social media theatrics, or do they actually have some basis in wellness traditions?
Ice baths and cold exposure have become a legit trend in fitness/recovery circles (thanks in part to Wim Hof and others). Athletes take ice baths to reduce inflammation, and beauty gurus have long touted ice facials to decrease puffiness and tighten the skin. Dunking your face in ice water will constrict blood vessels in your skin temporarily – this can reduce morning swelling (bye-bye puffy eyes) and give you a rosy glow once the blood rushes back. It also triggers a surge of adrenaline and endorphins; even a brief cold exposure can make you feel alert and invigorated. In Hall’s case, plunging his face into an icy bowl at sunrise certainly wakes him up. It’s basically a DIY cryotherapy for the face. Is it necessary? Not at all. You could get similar effects by splashing some cold water from the sink or using a chilled face roller. But as a wake-up tactic, an ice dunk will do the trick – it’s just a bit extreme for daily use (and not exactly comfortable). There’s no harm, but the benefits are mostly short-term (temporary skin tightness, a mood jolt). Unless you enjoy the chilly shock, you’re not missing a cornerstone of wellness by skipping the ice bath facial.
Now, the banana peel skincare – this one strays into folk remedy territory. Believe it or not, rubbing banana peel on skin isn’t something Hall invented; it’s a hack that’s floated around in natural beauty circles. The inside of a banana peel contains vitamins (like A, B, C, E) and minerals like potassium, plus antioxidants. Some claim it can help with acne, moisturize skin, or even whiten teeth (yes, people rub banana peel on teeth too). Reputable sources? Slim. However, even Cosmopolitan magazine has mused that banana peels “make an excellent face mask” that can nourish and hydrate your skin . So there’s at least a hint of plausibility – the peel’s residue might give a mild hydrating effect or calming sensation. But let’s keep our expectations realistic: rubbing a banana on your face is not going to transform your complexion. If you have a good diet, your skin is already getting those nutrients from within. Topically, any benefit from the banana peel is going to be minimal and very temporary (and you’ll smell a bit like fruit salad). You’d likely get more skincare benefit from a proper vitamin C serum or just eating the banana for its nutrients and using a normal moisturizer on your face.
It’s pretty clear Hall included these eccentric steps to add flavor (and virality) to his routine – and it worked, people can’t stop talking about the banana peel bit. From a wellness standpoint, though, these are more gimmick than game-changer. An ice water dunk won’t hurt you and can indeed perk you up – feel free to try it on those especially groggy mornings or after a rough night, if you dare. As for banana peels, the best that can be said is it’s a zero-cost natural mask – just don’t expect miracles. And maybe avoid doing it in front of an audience unless you want some very strange looks.
Verdict: Bullshit 🚫 (mostly)
Using cold water to wake up is fine, but Hall’s over-the-top ice plunge routine is unnecessary for health – it’s more of a shock-and-awe tactic. And banana peels on your face? Fun in a TikTok video, but 99% BS as a skincare regimen. (We’ll allow that maybe it’s not complete nonsense – it won’t poison you and might have minor benefits – but it’s certainly not a must-do beauty secret). In short, these theatrical touches are more for show than substance. If you enjoy them, go wild – but skipping them won’t cost you any wellness points.
Conclusion: Which of Ashton Hall’s Wellness Habits Actually Work?
Hall’s viral routine is an entertaining mix of smart habits and silly stunts. Here’s the final tally from our breakdown:
• 3:52 AM ultra-early wake-ups: Great for bragging rights, terrible if it cuts into your sleep. Consistency and adequate rest beat shockingly early alarms. (Verdict: Bullshit for most people.)
• Sleeping with mouth tape: Improves nasal breathing and can stop snoring for many – but make sure you can nose-breathe and use safely. (Verdict: Not Bullshit, used correctly.)
• Magnetic nasal strips: Physically opens your nasal airways for better breathing. Proven to reduce snoring and enhance airflow naturally. (Verdict: Not Bullshit at all.)
• Chugging Saratoga water (premium bottled water): Hydration is crucial, but any clean water will do the job. Fancy branding doesn’t make your cells happier. (Verdict: The water habit is healthy; the “Saratoga only” mentality is Bullshit.)
• Oura Ring sleep tracking: High-tech self-monitoring that provides valuable data to optimize your recovery. Optional, but far from useless. (Verdict: Not Bullshit – helpful tool if you use the insights.)
• Ice baths for the face & banana-peel skincare: Cold water will wake you up, and banana peels are benign, but these add-ons are more about show than significant health benefits. (Verdict: Bullshit – fun gimmicks, not necessary wellness practices.)
Key Takeaway: Not every viral wellness trend is outright snake oil – Hall’s routine contains a few gems (nose breathing for better sleep, hydration, tracking your recovery) wrapped in a lot of fluff. If you’re feeling inspired by his discipline, focus on the principles behind the spectacle: get quality sleep (whatever your wake-up time), breathe through your nose, stay hydrated, and pay attention to your body’s signals. You don’t need to copy-paste his exact routine (please don’t start chugging pricey bottled water or slapping bananas on your face expecting a miracle).
At the end of the day, the best routine is one that balances proven health practices with something that fits your lifestyle. By all means, experiment with some of Hall’s tactics if you’re curious – maybe mouth taping or an Oura Ring could level up your sleep – but skip the obvious performative BS. Your wellness should serve you, not social media clout.
