Let’s face it—getting healthy can feel overwhelming. It’s not that you’re lazy, but sometimes life just feels heavy. I’ve been there, too. That’s why I’ve made it my mission to take the hard out of getting healthy. My morning routine is all about starting simple, creating habits that work for me, and meeting myself where I am.

In this blog, I’ll share a few highlights from my routine and why they’re backed by science. For the full breakdown (and to see it in action), check out my latest YouTube video!

1. Start the Day with Water

The first thing I do in the morning is drink 16 ounces of water. It might seem small, but it’s a powerful habit with big benefits.

Why It Works:

• Rehydrates Your Body: After 7-8 hours without water, your body is naturally dehydrated. Drinking water first thing refreshes and revitalizes.

• Kickstarts Digestion: Water helps wake up your digestive system, getting everything moving smoothly.

• Boosts Energy: Even mild dehydration can cause fatigue. Rehydrating helps you feel more alert and ready to tackle the day.

Pro Tip: The best water is the one you’ll actually drink. Whether it’s cold or room temperature, pick what you enjoy. Let’s not overcomplicate it!

2. Get Moving

Next, I get some movement in by taking my dog out for a short walk. This isn’t about hitting a step goal or running miles; it’s just about getting my body moving and starting the day with intention.

The Science:

• Boosts Circulation: Gentle movement gets blood flowing, delivering oxygen and nutrients to your muscles and brain.

• Improves Mood: If you can catch some sunlight during your walk, it helps regulate your circadian rhythm and boosts serotonin, your brain’s feel-good chemical.

• Increases Energy: Light activity first thing in the morning helps shake off grogginess and energize you for the day ahead.

And if you’re a pet owner, you know walking your dog isn’t just great for you—it’s good for them, too!

3. Protein and Carbs Before Caffeine

This is a newer habit for me, but it’s been a game-changer. Before I grab my coffee, I make sure to eat something with protein and carbs, like yogurt with fruit or toast with almond butter.

Why It Matters:

• Supports Hormone Balance: Caffeine first thing can spike cortisol, your stress hormone. Eating beforehand helps stabilize cortisol levels, especially if you’re dealing with HPA axis dysfunction (often referred to as adrenal fatigue).

• Boosts Energy Levels: Protein and carbs provide the fuel your body needs to wake up and stay energized.

• Stabilizes Blood Sugar: A balanced breakfast helps prevent blood sugar crashes that can leave you feeling sluggish and hangry.

4. Do Something for My Mind

This might be my favorite part of the morning. Whether it’s listening to a podcast, reading a book, or diving into an audiobook, this time is all about setting a positive tone for the day.

Science-Backed Benefits:

• Reduces Stress: Reading or listening to calming content can lower cortisol levels and heart rate.

• Positive Priming: Starting your day with uplifting or inspiring material helps your brain focus on opportunities and solutions rather than stressors.

• Improves Focus: Engaging your mind early activates the prefrontal cortex, improving decision-making and productivity for the rest of the day.

More Science-Backed Tips in My Full Routine

These are just a few of the highlights from my morning routine. In my video, I also share:

• Why I eat a protein-packed breakfast after my workout.

• The benefits of walking after meals for blood sugar and insulin sensitivity.

• How small, consistent habits have helped me feel stronger, healthier, and less stressed.

Taking the Hard Out of Getting Healthy

The key to building a routine is starting where you are and finding what works for you. You don’t need to do everything at once or aim for perfection—just start small and stay consistent.

To see the full details of my morning routine and explore more science-backed tips, check out my latest YouTube video. If you're ready to create a routine that works for you, let’s chat! Book a strategy call with me—I’d love to support you on your journey to feeling your best.