Years ago I shared our Family Breakfast Routine And how did I cheat young children, preschools and crazy days. Now with teens at home, my mornings are made a little slower. Yes, my kids still practice gymnastics at home, and we recently added a bird to pet managerie but I still have OTHER USEFUL Quiet time for myself.
Mornings used to be the busiest time for me – kids to feed, school, jobs and a quick workout (If I could put it on). I prioritized them to get up 30 minutes earlier to get a little self-care and hygiene before the kids were raised. Since then, I have changed my opinion when it comes to my morning routine. Now, I see it not as a list to do, but as a sacred space. A chance to tune in my body.
A routine rhythm in the morning
I want to take you after the scenes of my current morning routine. Not because I think it's perfect or you have to copy the step for step. Everyone is at another stage, but making some healthy morning habits can give you a positive start of the day. This morning the routine has helped me connect to my body, feel more energized and restore my nervous system. Think of this as inspiration, not guidance. Some of these can be things you already do. Others can be minor changes that cause large shifts.
So let's walk through what I make money Check a screenBefore coffee, and what are my non-negative.
Light + minerals: my morning my
Before I do anything else (yes, it means coffee!) I go out within 30 minutes of awakening. Ideally I'm barefoot And I usually have a jar of mineral -rich water in hand.
This shift, as simple as it is, has been the most transformer. FREE free, it's easy to try, and it's about synchronizing your body with what you already know to do: wake up with the sun.
Why sunlight first?
Taking natural light in the first 30-60 minutes after waking helps restore your circadian rhythm. This is the inner hour that regulates everything, from sleep cycles to hormone balance. Early sunlight helps your body know, “hey, it's breakfast”, which supports melatonin suppression and a healthy cortisol growth. I follow my health metrics and I have noticed the biggest difference simply by Adding healthy light.
She has recently talked a lot about Cortisol, but it's not all bad. The goal is not to lower it throughout the table, but to fix it. Cortisol is meant to go in the morning and gradually leave and the morning sunlight is the cause of this.
Studies show that early sun exposure can improve sleep, support mood and regulate blood sugar and metabolism. With our modern -saturated, home -centered, simple, primary signs are often absent. I think about it as more a bio-harmonizing practice than a biohack. We are not improving the body, but helping it support itself.
Hydration (with minerals)
Someone wise once said, we are essentially a housewife with emotion. Just as our hormones need light to function, our cells want water. While I'm soaking the sunlight I like to rehabilitate. I will hold a quartz jar with water in my night stand within light options. Some days it has salt in it, other days I use Fulvic/Humic minerals or a mixture of magnesium, potassium and sodium.
Here's why: We lose water and minerals during sleep, mainly through our spirit. That is why you often weigh a little less in the morning. You didn't burn fat at night (unfortunately), you just lost water. Recharge of our minerals supports:
- Hydration
- Energy production
- Nervous system balance
- Healthy function of muscle and nerve
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.
I get Magnesium In the morning (I'm what is called an opposite modulator, so do better with magnesium in am many people prefer it at night). I also hold salty water and minerals in my night stand so that I can moisturize before I leave the bedroom as well.
Detox your mouth in front of your box
Next, I Focus on oral care. Since our oral health is so closely related to health in general, this is one thing I really try to prioritize. I like to say that I detoxify my mouth before detoxifying my box. I will start with pulling the oil, rinse with salted water, tongue scratch, then brush and thread.
Our oral microbiomy is the first line of our intestinal health. We talk a lot about the intestinal microbioma, but rarely about the mouth, however they are closely related. Inequality in oral bacteria have been linked to everything, from bad breath to cardiovascular issues to cognitive decline.
Oiling It is an ancient ayurvedic practice. While clinical research is limited, I have noticed my teeth to feel cleaner and look whiter when I do it constantly. Writing the tongue helps to remove the creation of the night of dead bacteria and cells and can even support intestinal health in the lower course.
A gentle memory: if the oil draw, spit on the trash or out, not down your sink. Your plumbing will thank you!
Soft movement and lymphatic support
While I make priority in training, this is not my day's training. This is about awake gently my body and the support of Lymphatic system. Unlike the heart, the lymphatic system does not have a pump and rests on the movement. Breakfast is the perfect time to get our drainage network and detox flowing after a night of calm.
Here are some lymphatic supporting things that I rotate. I don't do all this every morning, just focus on what my body feels like it is at the moment.
- Returning to a mini-trampoline)
- Lymphatic self-massage at all drainage points
- Dry washing (I usually do this before a shower)
- Fashia release or stem of mobility (like cars)
- A simple 10-minute walk out (also a great way to get morning light!)
I also found it fascia In the morning it helps release the stored tension. If you've ever read the body that holds the result, you know that emotions can “stuck” in the body. Soft alignment, flip or healthy therapy can help shake emotional waste before the day begins.
Extras on an empty stomach
After being moved and hydrated, I get some additions that work best on an empty stomach. These include magnesium, massiveness (or other enzymes), and pectasol (modified pectin citrus).
Why these?
- Magnesium Supports hundreds of biochemical processes in the body – stress response, detox, muscle recovery, and more. Most people are deficient, and it is what I think is useful throughout the table.
- ProteolyTaken without food, it can help break down inflammatory proteins, support immune modulation and help recover. I have used these many when healing from autoimmune issues and I consider them useful.
- Pectasol It connects to the excess galectin, an inflammatory marker. It is also associated with heavy metals and environmental toxins. I learned about this from Dr. Isaac Elias and consider it useful in sooting inflammation and supporting detox pathways.
Protein and fiber for blood sugar support
Before coffee, I try to eat a strong breakfast with at least 40 grams of protein and a healthy dose of fiber. This is one of the newest shifts I have made, and has been a player of the game. Not only have I noticed better levels of energy and hormone balance, but it helps with your mood, concentration and regulation of blood sugar.
Considering that the typical American breakfast is essentially dessert (with a healthy dose of caffeine), this can be a significant positive change that affects the whole day.
My go-tos breakfast includes things like:
- Grazing eggs
- Meat or seafood fed with grass
- Fiber -rich tools like artichokes, nude cabbage, cucumbers
- A smoothie with beef insulation or whey protein, collagen and chia seeds
Collagen adds glycine and proline, which support the skin, joints and intestinal health. Studies even suggest that combining protein collagen improves muscle synthesis after a exercise.
I also wait a little before I drink coffee, which I do most of the days (but not all). Caffeine on an empty stomach can go cortisol and lead to collision later. Waiting 60-90 minutes after waking up, eating and hydrating helps make caffeine work for you, not against you. This also gives your adenosine level (which regulate drowsiness) time to restore.
When I drink coffee, I often mix it with other things that nourish my body. These may include collagen powder, functional mushrooms, healthy fats and adaptogenic, such as ashwagands or cocoa.
Morning supplements
Some supplements take the first thing on an empty stomach, but others I get with food. During the morning it will catch vitamin B (methylized for better suction), omega-3s and choline. Subsequently genetic testI discovered that I personally feel better by getting the extra Colia. Experiment and tear your additions to get what your body needs!
Fat -soluble vitamins such as D, K2, A and are best absorbed with fat -containing foods, so breakfast is my delivery window for them as well.
The power of not making
Honestly, one of the most influential parts of my morning is not what I do, but what I don't do. No screen. No job. No reactive way. Not until I first checked with my body.
Only this limit has improved my focus, clarity and creativity. Studies suggest that screen exposure to the first 30 minutes of awakening increases anxiety and reduces productivity. So for me, it's worth delaying.
A Bonus tool: Dunk ice water face
This is not a daily habit for me, but a creative and effective reset: dunking your face in a bowl of ice water for 10-30 seconds. Activates the reflex of mammal diving, which slows down heart rate and helps activate our parasympathetic nervous system for more calm.
Some other benefits include:
- Debating the face
- Increasing readiness
- The support of the vagus nerve tone
- Imitating some benefits of cold exposure, without the stress of full body
If you are not ready for one diving cold, This can be a more approachable alternative. While I do cold therapy sometimes, I pass them at certain times of my cycle.
The biggest picture of a morning routine
It's not about doing everything every day, and I am not suggesting that you need either. It is not about building the “perfect” morning routine, but creating the margin on your morning. Creating space to control with your body before the world is controlled with you.
Some days that look like 90 minutes of morning rituals. Other days is just water, sunlight and breath before they dive within the day. Start where you are and try to add just one simple thing and see how it feels. There is no need to be overwhelming!
Even if you have little ones running under your feet, taking 2 minutes to breathe and put your mind for the day can have a great impact. And take the kids out with you to run while you drink your mineral water! It is often the simplest shifts that can have the greatest impact.
What does your morning routine look like? What would you like to add to it (or stop doing!)? Leave a comment and tell us!
