A Science-Based Morning Routine
Start your new year with a brand new morning routine!
Hey, everyone! š This weekās episode is all about building the ultimate morning routine thatās backed by science. Forget the complicated 3-hour influencer ritualsāweāre focusing on simple, effective habits that actually improve your energy, mood, and health.
š§ Step 1: Hydrate First Thing
Did you know 47% of people donāt drink enough water? After 8+ hours without fluids, your body is running on empty. Drinking water first thing in the morning helps boost mental clarity, energy, and digestion. If plain water isnāt your thing, add lemon or cucumber for a refreshing twist!
šāāļø Step 2: Move Your Body and Get Sunlight
Start your day with a 20-30 minute walk or even just 5-10 minutes of light stretching. Morning sunlight resets your internal clock, improves your energy during the day, and helps you sleep better at night. Plus, getting some movement in early boosts your mood and gets your blood flowing before the day gets busy.
š„ Step 3: Eat a Protein-Rich Breakfast
Skipping breakfast is linked to higher rates of obesity and cravings later in the day. Starting with protein helps stabilize blood sugar and keeps hunger hormones in check. Studies even show that a high-protein breakfast reduces blood sugar spikes compared to a high-carb oneāespecially important if you have blood sugar concerns! Think eggs, Greek yogurt, or a smoothie with protein powder.
š Step 4: Prime Your Mood for the Day
No, you donāt have to meditate or do a gratitude journal (unless you want to). But setting the tone for your day is key. Avoid doom-scrolling TikTok and instead listen to a motivating podcast (hey, like this one!), journal, or do a quick workout to get energized. Find what works for you and stick to it.
š¼ Small Habits, Big Results
You donāt need to change your whole life overnight. Start smallāadd a glass of water to your morning, take a quick walk outside instead of scrolling your phone, or swap your bagel for eggs. Little tweaks add up quickly.
š Further Reading & Resources
š Donāt forget to share this episode with someone who could use a morning resetāand if you havenāt yet, leave us a review. Your support means the world to us! š
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