HEALTHY START IN THE MORNING
When you have a healthy morning routine, you start the day right and set the table for success throughout the rest of the day. You'll increase your productivity, lower your stress levels, and be happier and more content.--and you'll make healthier going forward.
HEALTHY MINDSET
If you wake up and immediately start to think about everything you have to accomplish, you’ll rev your cortisol into overdrive unnecessarily. Cortisol is already highest in the morning to get you going; it doesn’t need a turbo boost.
When you wake up, and your feet hit the floor, take in some deep breaths and think of something you’re thankful for. Maybe you’re just glad to be able to get out of bed and be disease-free. Or you’re grateful for your partner, children, friends, dog, ferret, etc.
MORNING STRETCH
Essential as you age is a morning stretch routine–check out my 5-minute morning stretch HERE. Your muscles tighten up at night, and stretching relieves tension, lubricates your joints, and enhances circulation. Have you ever observed a dog when they wake up? There’s a reason there are two yoga moves called upward-dog and downward-dog.
I stretch as soon as I’m done brushing my teeth and combing my hair. This is called habit stacking, as described in the book Atomic Habits by James Clear. When you tie a habit to something you already perform automatically (brushing your teeth), you are more likely to adopt the habit.
Whatever you do, don’t reach for your phone! There’s nothing on there that can’t wait for 10-15 minutes. Also, don’t start running through all of the things you have to accomplish. Be present in the here and now.
HOW TO START HEALTHY EATING
If you’re looking to eat healthier and lose weight, your first meal of the day should be mainly healthy fat and protein. If you pump your body with fast-burning carbs, you may feel good in the short-term as your blood sugar spikes, and you get a dopamine hit, but this sets you up for a blood sugar crash and the subsequent cravings that result (and crankiness). That's not how you want to start your day.
Eggs are the perfect breakfast, and add-ins (veg, cheese, bacon) give you endless variety. Read more about the health benefits of eggs HERE. Full-fat plain Greek yogurt is a great option- you can add in dates, walnuts, or other fruits and nuts. Shredded coconut is also a good mix-in, along with chia seeds. Don’t be scared of bacon–buy nitrate-free and pasture-raised if you can. I keep a ziplock bag of cooked bacon in the fridge making it easy to add to eggs.
IDEAS FOR QUICK BREAKFAST
- Full-fat plain Greek yogurt (add in nuts, coconut, fruit, chia seeds)
- Full-fat cottage cheese
- Coconut milk or cream with fruit
- Hard-boiled eggs
A protein-rich breakfast will keep you satisfied for hours and help you stay on the healthy path.
WHAT SHOULD YOU DRINK IN THE MORNING (OR NOT DRINK!)
I don’t usually eat until noon, so the first thing I drink in the morning is a big glass of water. After taking the dogs for a walk, I drink black coffee with heavy whipping cream. This doesn’t break my fast as there are virtually no carbs.
Whether you eat breakfast or not, stay away from orange juice or any juice for that matter. They will spike your blood sugar and trigger insulin production. If you’re not a fan of coffee, tea offers many of the same benefits. As with coffee, don’t add sugar or other sweeteners (artificial sweeteners disrupt your gut bacteria).
FIND WHAT WORKS FOR YOU
You’ll probably feel that some of these steps feel more natural than others. I’d recommend committing to a morning stretch for a week and seeing how you feel--stretching for one minute is highly beneficial. Being thankful or thinking of something that makes you smile works wonders. The important thing is to find a healthy routine that you enjoy so you stay motivated and stick to it.
START THE DAY RIGHT, AND YOU’LL BE WELL ON YOUR WAY TO OPTIMIZING YOUR HEALTH