Master your Morning Routine
How you start your morning sets the tone for your entire day. With a demanding corporate job, I’ve learned firsthand how important a well-structured morning routine is for a productive day. That’s why I’ve nailed down my routine that ultimately supports blood sugar regulation and stress management. From the moment I wake up, every choice—from what I eat and drink to how I move—plays a role in setting my body up for sustained energy, mental clarity, and hormonal balance. In this article, I’ll take you through my top three morning habits I prioritize to optimize my morning and help my clients do the same.
Hydrate, hydrate, hydrate!
Hydration is essential for nearly every bodily function, from digestion and circulation to detoxification and cognitive function. Research suggests that mild dehydration can increase cortisol levels, the body’s primary stress hormone (source). Drinking water helps replenish fluids lost overnight, supports metabolism, and aids in flushing out toxins (source).
While some mornings I wake up wanting to reach for my coffee, I try to delay consumption by at least an hour and always start with water first. The body naturally has a cortisol spike that peaks ~30 minutes after waking up (source). Therefore, having coffee first thing in the morning may raise already naturally elevated cortisol levels.
I typically start my day with what I call my ‘Morning Electrolyte Mix,’ which includes room temperature water mixed with the juice of half a lemon and a sprinkle of sea salt. This provides my body with the hydration and electrolytes it needs for a productive morning.
Wake Up, Work Out
Regular physical activity helps regulate blood sugar, reduce inflammation, and improve circulation and has been shown to improve insulin sensitivity and support hormonal balance throughout the day (source). I try to start my day with a quick workout (20-45 minutes, depending on the day!). These workouts don’t have to be crazy intense or perfect – find something that you enjoy and will stick to. That could be a walk outside, a sculpt video at home (linking my favorite), or a strength training session in the gym.
With a busy job, I also find it most practical to work out first thing in the morning. As the day gets crazy and unexpected work arises, I find penciling in my workout in the morning to be most effective in getting it done. That being said, experiment with timing and do what works for your schedule!
Consume a Blood Sugar Balancing Breakfast
Perhaps the most important part of my day is eating a blood sugar friendly breakfast. What you ‘break’ your fast with is critical for the blood sugar spikes you experience throughout the day. I used to eat toast with peanut butter and cereal to start my day, assuming it was smart to eat a breakfast that was light in calories. I’d be hungry 2-3 hours later, craving similar high carbohydrate and sugary foods and feel this cycle all day long. Now, my approach to breakfast is completely different, and leaves me full for hours. Rather than focus on calories, I now start my day focused on getting quality protein and healthy fats in the morning. For me, this looks like eating a mix of single ingredient foods like eggs, avocados, and whole fat Greek yogurt with a goal of 30+ grams of protein. I steer away from inflammatory seed oils and sugar and have noticed a marked difference in my energy levels and hunger throughout the day.
The Takeaway
By incorporating these habits into your morning routine, you can create a strong foundation for boosted energy and balanced hormones throughout the day. Small, consistent changes can have a meaningful impact on your overall health. Start with one habit at a time, and soon you’ll notice the difference in how you feel every day.
