A few years ago, I shared my family’s morning routine and how I juggled toddlers, preschoolers and crazy days. Now, with the teenagers at home, my mornings are a little late. Yes, my kids are still practicing gymnastics at home, and we recently added birds to our pet menagery, but I still have one Some A quiet time for yourself.
Morning was my busiest time – the key to bait, school, chores and simple training (if I could incorporate it). I prioritized getting up 30 minutes earlier for a bit of self-care and hygiene before my kids got up. Since then, I have switched my way of thinking when it comes to morning routines. Now I see it as a sacred space, not as a list of things to do. A chance to tune my body.
Morning routine rhythm
I want to take you behind the scenes of my actual morning routine. It’s not because you think it’s perfect or because you need to copy the steps for the steps. Everyone is in a different stage, but having some healthy habits in the morning can help you get a positive start to the day. This morning’s routine helped me reconnect with my body, feel more energetic and reset my nervous system. Think of this as inspiration, not instruction. Some of these may be what you already do. Others may be small tweaks that cause major changes.
So, let’s walk through what I’m doing before I check the screen, before coffee, and before I check what my non-negotiation is.
Light + Minerals: My Morning MVP
Before you do anything else (yes, that means coffee!), you wake up and get outside within 30 minutes. Ideally, I’m barefoot and usually have mineral-rich water in my hands.
This one shift is so simple and most transformative. It’s free and easy to try. And it’s about synchronizing your body with what you already know: wake up with the sun.
Why does sunlight first occur?
Wake up and get natural light in the first 30-60 minutes and you can reset your circadian rhythm. This is an internal clock that regulates everything from your sleep cycle to your hormonal balance. Early sunlight helps you get to know your body with “Hey, it’s morning” which supports melatonin suppression and healthy rise in cortisol. I track my health metrics, but I noticed the biggest changes just by adding healthy light.
There’s been a lot of talk about cortisol recently, but it’s not all bad. The goal is not to lower it completely, but to regulate it. Cortisol is intended to spike in the morning, gradually tapering off, and morning sunlight is the trigger for this.
Studies have shown that early sun exposure can improve sleep, support mood, and regulate blood sugar levels and metabolism. Due to modern life in a screen-saturated, indoor-centric manner, these simple, primitive cues are often missing. I think this is more like a bioharmonization practice than a biohack. We help support ourselves, not upgrade our bodies.
Hydration (with minerals)
The wise man once said, we are basically houseplants with emotions. Our cells long for water just as our hormones need light to function. I like to stay hydrated while in the sun. Keep the quart jar out of reach of the nightstand easily. Some days they contain salt, while others use fluvik/wet minerals and blends of magnesium, potassium and sodium.
Here’s why: During sleep, they lose water and minerals and breathe mostly. So you often get a little less weight in the morning. You didn’t burn fat overnight (unfortunately), you just lost water. Replenishing minerals is as follows:
- Cell hydration
- Energy production
- Nervous system balance
- Healthy muscles and nerve function
Magnesium is a big thing for me. Statistically, most of us are deficient in magnesium and sodium. These are also two of the most important minerals for the cell to function.
I’ll take it Magnesium breakthrough Morning (I’m called a reverse modulator, so I often do magnesium in AM. Many people prefer it at night). We also store salt water and minerals in our nightstands so we can stay hydrated before leaving the bedroom.
Detoxify your mouth in front of your inbox
Next, we focus on oral care. Our oral health is generally very closely tied to health, so this is one of the things I really try to prioritize. I like to say I detoxify my mouth before detoxifying my inbox. Pull the oil, rinse with salted water, rinse with tongue rub, and start with a brush and floss.
Our oral microbiota is at the forefront of gut health. We talk a lot about intestinal microbiomes, but rarely about the area around the mouth, but they are closely connected. Oral bacteria imbalances are linked to everything from bad breath to cardiovascular problems to cognitive decline.
Oilpur is an ancient Ayurvedic custom. Although clinical research is limited, I have noticed that if I do it consistently, my teeth will feel cleaner and look whiter. Tongue scuffs help to remove overnight buildup of bacteria and dead cells, and may even support downstream intestinal health.
Gentle reminder: Pulling the oil will spit it out into trash and outwards, not in the sink. Your plumbing will thank you!
Gentle movement and lymph support
I prioritize exercise, but this is not my training that day. This is to gently awaken my body and support my lymphatic system. Unlike the heart, the lymph system does not have a pump and is dependent on movement. Morning is the perfect time to flow through the drainage and detox network after a quiet night.
Here are some lymphatic supportive things I spin. I don’t do all of this every morning. I focus on what my body feels like I need right now.
- Rebound on a mini trampoline)
- Lymphatic self-massorge at all drainage points
- Dry lashing (I usually do this before the shower)
- Fascial release or mobility flow (like a car)
- Take a 10-minute walk outside (also a great way to get some morning light!)
We also found that a mild fascia in the morning helps to release the maintained tension. If you’ve read your body, you know that if you’re holding a score, your emotions can be “stuck” in your body. A gentle stretch, rolling, or healthy therapy can help you shake off that emotional residue before the day begins.
Hungry supplements
Once I move and get hydrated I take some of the best supplements on an empty stomach. These include magnesium, maszymes (or other enzymes), and pectasole (modified citrus pectin).
Why these?
- magnesium Supports hundreds of biochemical processes in the body – stress response, detox, muscle recovery, and more. Most people are short of it, and that’s something I find overall beneficial.
- Protein degradation enzymeswhen consumed without food, it helps break down inflammatory proteins, support immune regulation and support recovery. I’ve used these a lot when healing from autoimmune issues, but they still help.
- Pecasol It binds to excessive galectin-3, an inflammatory marker. It also binds to heavy metals and environmental toxins. I learned about it from Dr. Isaac Elias and felt it would help to calm inflammation and support the detoxification pathway.
Protein and fiber for blood glucose support
Before coffee, I try to have a solid breakfast with at least 40 grams of protein and healthy fiber. This was one of the new shifts I made and a game changer. Not only does I notice a better energy level and hormonal balance, it also helps me regulate my mood, focus and blood sugar.
Considering that a typical American breakfast is basically dessert (using a healthy dose of caffeine), this can be a major positive change that affects the day.
My breakfast gothos include:
- Grazing eggs
- Grass-fed meat or seafood
- Fiber-rich vegetables such as artichokes, sauerkraut and cucumbers
- Beef isolated or smoothie containing whey protein, collagen and chia seeds
Collagen adds glycine and proline to support skin, joint and intestinal health. Studies have even suggested that combining collagen with proteins improves muscle synthesis after training.
Also, I wait a little before drinking coffee, but most days (but not all). Fasting caffeine can cause cortisol to spike and crash later. Wait 60-90 minutes after waking up, eating, and hydration, caffeine works for you, not for you. This also gives you adenosine level (regulating drowsiness) time to reset.
When I drink coffee, I often mix it with other things that nourish my body. These include collagen powder, functional mushrooms, healthy fats, and adaptive gens such as ashwagandha and cacao.
Breakfast supplements
There are some supplements I take on an empty stomach first, but I take other supplements with food. During breakfast I grabbed vitamin B (methylated for better absorption), omega-3, and choline. After genetic testing, I personally found out that it was best to take extra choline. Experiment and tweak your supplements to take what your body needs!
Fat soluble vitamins such as D, K2, A, E are most absorbed in fats, including diet, so breakfast is also my delivery window.
The power to not do
Honestly, one of the most shocking parts of my mornings isn’t what I do, it’s what I don’t. There is no screen. There is no work. There is no response mode. Until you first check in.
This boundary alone has increased my focus, clarity and creativity. Research suggests that screening exposure during the first 30 minutes of wake-up increases anxiety and decreases productivity. So for me it’s late and worth it.
Bonus Tool: Ice Water Dunk
This is not a daily habit for me, it’s a creative and effective reset. Dunk your face into a bowl of ice water for 10-30 seconds. Activates dive reflexes in mammals. This helps slow the heart rate and activate the parasympathetic nervous system and gently activate it.
Other benefits include:
- Puff your face
- Increased awakening
- Supports vagus nerve tone
- Mimic some benefits of cold exposure without whole body stress
If you’re not out on a cold charge, this may be a more accessible alternative. I sometimes skip them to a specific time in my cycle while I do cold therapy.
A complete picture of the morning routine
It’s not about doing everything every day and you don’t suggest anything you need to do either. It’s not about building a “perfect” morning routine, it’s about creating margins in the morning. Create a space to check in your body before the world checks in with you.
Some days that look like a 90-minute morning ritual. On the other days, all you need is water, sunlight and breathing before diving in that day. Start where you are, try adding one simple thing and see how it feels. It doesn’t have to be overwhelming!
Even if you have a small run at your feet, it can have a big impact on breathing and regulating your mind over two minutes. And run around with you while you drink your mineral water! It is often the simplest shift that can have the greatest impact.
What does your morning routine look like? What do you want to add to (or stop it!)? Leave a comment and let us know!
