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Years ago I shared our family\u2019s morning routine<\/a> and how I juggled toddlers, preschoolers, and crazy days. Now with teenagers in the house, my mornings have gotten a little slower. Yes, my kids still practice gymnastics in the house, and we recently added a bird to the pet menagerie, but I still have some<\/em> quiet time to myself.<\/p>\n Mornings used to be the busiest time of day for me\u2014kids to feed, school, chores, and a quick workout <\/a>(if I could fit it in). I prioritized getting up 30 minutes early to get a little self-care and hygiene in before the kids got up. Since then, I\u2019ve switched my mindset when it comes to my morning routine. Now, I see it not as a to-do list, but as a sacred space. A chance to tune into my body.<\/p>\n I want to take you behind the scenes of my actual morning routine. Not because I think it\u2019s perfect or that you should copy it step for step. Everyone is at a different stage, but doing even just a few healthy habits in the morning can give you a positive start to the day. This morning routine has helped me reconnect with my body, feel more energetic, and reset my nervous system. Think of this as inspiration, not instruction. Some of these might be things you already do. Others might be tiny tweaks that cause big shifts.<\/p>\n So let\u2019s walk through what I do before I check a screen<\/a>, before coffee, and what my non-negotiables are.<\/p>\n Before I do anything else (yes, that means coffee!) I step outside within 30 minutes of waking up. Ideally I\u2019m barefoot<\/a> and I usually have a jar of mineral-rich water in hand.<\/p>\n This one shift, simple as it is, has been the most transformative. It\u2019s free, it\u2019s easy to try, and it\u2019s about syncing your body with what it already knows how to do: wake up with the sun.<\/p>\n Getting natural light in the first 30-60 minutes after waking helps reset your circadian rhythm. This is the internal clock that regulates everything from sleep cycles to hormone balance. Early sunlight helps your body know, \u201cHey, it\u2019s morning,\u201d which supports melatonin suppression and a healthy rise in cortisol. I track my health metrics and I\u2019ve noticed the biggest shift simply by adding healthy light.<\/a> <\/p>\n There\u2019s been a lot of talk about cortisol recently, but it\u2019s not all bad. The goal isn\u2019t to lower it across the board, but to regulate it. Cortisol is meant to spike in the morning and gradually taper off and morning sunlight is the trigger for this.<\/p>\n Studies show early sun exposure can improve sleep, support mood, and regulate blood sugar and metabolism. With our screen-saturated, indoor-centric modern lives, these simple, primal cues are often missing. I think of this as more of a bio-harmonizing practice than a biohack. We\u2019re not upgrading the body, but helping it support itself.<\/p>\n Someone wise once said, we\u2019re basically houseplants with emotions. Just like our hormones need light to function, our cells crave water. While I\u2019m soaking up sunlight I like to rehydrate. I\u2019ll keep a quart jar of water on my nightstand <\/a>within easy reach. Some days it has salt in it, other days I use fulvic\/humic minerals or a blend of magnesium, potassium, and sodium.<\/p>\n Here\u2019s why: we lose water and minerals during sleep, mostly through our breath. That\u2019s why you often weigh slightly less in the morning. You didn\u2019t burn fat overnight (unfortunately), you just lost water. Replenishing our minerals supports:<\/p>\n Magnesium is a big one for me. Statistically, most of us are deficient in magnesium and sodium. These also happen to be two of the most essential minerals for our cells to function.<\/p>\n I take Magnesium Breakthrough<\/a> in the morning (I\u2019m what\u2019s called an inverse modulator, so I do better with magnesium in the a.m. Many people prefer it at night). I also keep salt water and minerals on my nightstand so I can hydrate before even leaving the bedroom.<\/p>\n Next, I focus on oral care.<\/a> Since our oral health is so closely tied with health in general, this is one thing I really try to prioritize. I like to say I detox my mouth before I detox my inbox. I\u2019ll start with oil pulling, rinse with saltwater, tongue scrape, then brush and floss.<\/p>\n Our oral microbiome is the front line of our gut health. We talk a lot about the gut microbiome but rarely about the mouth, yet they\u2019re intimately connected. Imbalances in oral bacteria have been linked to everything from bad breath to cardiovascular issues to cognitive decline.<\/p>\n Oil pulling <\/a>is an ancient Ayurvedic practice. While clinical research is limited, I have noticed my teeth feel cleaner and look whiter when I do it consistently. Tongue scraping helps remove overnight buildup of bacteria and dead cells and might even support gut health downstream.<\/p>\n A gentle reminder: if you oil pull, spit in the trash or outside, not down your sink. Your plumbing will thank you!<\/p>\n While I do prioritize exercise, this isn\u2019t my workout for the day. This is about gently waking up my body and supporting the lymphatic system.<\/a> Unlike the heart, the lymph system doesn\u2019t have a pump and relies on movement. Morning is the perfect time to get our drainage and detox network flowing after a night of stillness.<\/p>\n Here are a few lymph supportive things I rotate through. I don\u2019t do all of these every morning, I just focus on what my body feels like it needs at the moment.<\/p>\n I\u2019ve also found that gentle fascia work<\/a> in the morning helps release stored tension. If you\u2019ve ever read The Body Keeps the Score, you know emotions can get \u201cstuck\u201d in the body. Gentle stretching, rolling, or sound therapy can help shake off that emotional residue before the day begins.<\/p>\n Once I\u2019ve moved and hydrated, I take a few supplements that work best on an empty stomach. These include magnesium, Masszymes (or other enzymes), and Pectasol (modified citrus pectin).<\/p>\n Why these?<\/p>\n Before coffee, I try to eat a solid breakfast with at least 40 grams of protein and a healthy dose of fiber. This is one of the newer shifts I\u2019ve made, and it\u2019s been a game changer. Not only have I noticed better energy levels and hormone balance, but it helps with mood, focus, and blood sugar regulation.<\/p>\n Considering the typical American breakfast is basically dessert (with a healthy dose of caffeine), this can be a significant positive change that affects the whole day.<\/p>\n My breakfast go-tos include things like:<\/strong><\/p>\n Collagen adds glycine and proline, which support skin, joints, and gut health. Studies even suggest that combining collagen with protein improves muscle synthesis after a workout.<\/p>\n I also wait a bit before drinking coffee, which I do most days (but not all). Caffeine on an empty stomach can spike cortisol and lead to crashes later. Waiting 60\u201390 minutes after waking, eating, and hydrating helps caffeine work for you, not against you. This also gives your adenosine levels (which regulate sleepiness) time to reset.<\/p>\n When I do drink coffee, I often blend it with other things that nourish my body. These can include collagen powder, functional mushrooms, healthy fats, and adaptogens, like ashwagandha or cacao.<\/p>\n Some supplements I take first thing on an empty stomach, but others I take with food. During breakfast I\u2019ll grab B vitamins (methylated for better absorption), omega-3s, and choline. After genetic testing<\/a>, I found that I personally feel best taking extra choline. Experiment and tweak your supplements to take what your body needs!<\/p>\n Fat-soluble vitamins like D, K2, A, and E are best absorbed with fat containing meals, so breakfast is my delivery window for those as well.<\/p>\n Honestly, one of the most impactful parts of my morning isn\u2019t what I do, but what I don\u2019t do. No screens. No work. No reactive mode. Not until I\u2019ve checked in with my body first.<\/p>\n This boundary alone has improved my focus, clarity, and creativity. Studies suggest that screen exposure in the first 30 minutes of waking increases anxiety and lowers productivity. So for me, it\u2019s worth the delay.<\/p>\n This one\u2019s not a daily habit for me, but a creative and effective reset: dunking your face in a bowl of ice water for 10\u201330 seconds. It activates the mammalian dive reflex, which slows heart rate and helps activate our parasympathetic nervous system for more calm.<\/p>\n Some other benefits include:<\/p>\nA Morning Routine Rhythm<\/h2>\n
Light + Minerals: My Morning MVPs<\/h2>\n
Why Sunlight First?<\/strong><\/h3>\n
\u00a0Hydration (With Minerals)<\/strong><\/h3>\n
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Detox Your Mouth Before Your Inbox<\/h2>\n
Gentle Movement & Lymph Support<\/strong><\/h2>\n
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Supplements on an Empty Stomach<\/strong><\/h2>\n
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Protein and Fiber For Blood Sugar Support<\/h2>\n
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Breakfast Supplements<\/h2>\n
The Power of Not Doing<\/strong><\/h3>\n
A Bonus Tool: Ice Water Face Dunk<\/strong><\/h3>\n
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