• 💡 The focus → Morning routines shape energy, metabolism, and longevity
• ⚠️ The impact → Poor starts to the day can create stressors disrupting the body’s rhythm
• ✅ The fix → Get sunlight, hydrate, and early movement to boost energy levels

The way you start your day generally dictates how well your body can function throughout the rest of the day. 

The most common habit is to roll out of bed and begin the day on the phone while having a morning coffee.

However, the first 90 minutes are crucial for setting your metabolism, energy levels, and cellular repair mechanisms in motion.

The body thrives on routine and depending on the choices made early in the morning, you can create a positive domino effect on your health, overall stress resilience, and even your general lifespan.

And you don’t even need an extreme routine to see results.  As you’ll see below, a few simple tweaks can rewire your biology so that you’re coming out of the gates at the best of your ability each day.

• The way you start your morning is a signal to the body on what to expect for the rest of the day.  When you expose yourself to sunlight within the first hour of waking, you regulate your circadian rhythm naturally.  

• Natural light stops melatonin production and starts cortisol in a balanced way, making you feel alert and energized.  Even on a cloudy day, stepping outside for a few minutes will send the right signals to your brain.

• Hydration first thing in the morning is another core habit contributing to longevity as your body naturally loses water overnight through breathing and sweat.  Getting at least 500mL of water before caffeine will prevent early morning dehydration, support digestion, as well as be a prevention mechanism for crashes later in the day.

• Finally simple movement, from light stretching to a short walk, is pivotal in getting your metabolism going.  Morning activity helps to lower inflammation, regulate blood sugar, and improve mitochondrial function - all key contributing factors to cellular energy production.

• Your body naturally raises cortisol to help you wake up: In the morning, your body increases cortisol to give you energy and help you feel alert. This is part of your natural rhythm and supports a healthy metabolism when it happens the right way.

• Looking at your phone early can confuse your body: If you start your day with screens or stressful messages, your body may think you're in danger. This can raise cortisol too much, throwing off your natural balance.

• Too much cortisol in the morning makes you tired and hungry: Extra cortisol can make you feel more tired, cause cravings, and mess with your blood sugar. Over time, this can lead to bigger problems with how your body uses energy.

• Waking up calmly helps keep cortisol and metabolism steady: Getting up without screens or bright lights gives your body a smoother start. This keeps your cortisol at the right level, which helps your metabolism stay healthy.

• Eating protein in the morning keeps energy stable: A protein-filled breakfast helps balance your blood sugar, keeps cravings away, and gives your body what it needs for energy and repair. Skipping breakfast can make you feel even more sluggish.

• Get outside, even if it’s for a few minutes and even if it’s cloudy.  Natural light and fresh air is one of the strongest regulators of your biological clock.

• Drink water before caffeine to properly rehydrate from the previous day

• Breath work, as simple as taking 3-5 deep breaths before starting your day helps regulate the nervous system and reduce morning stress.

• End the morning shower with 30 seconds of cold water, which will boost circulation , improve stress resilience, and activate brown fat for better metabolism.

• Simple movement, as soon as you wake up, whether it’s going outside for a walk or doing push-ups or air squats, all of this contributes to jumpstarting circulation and increasing oxygen flow to the brain.

• To get an even more granular perspective, take a look at Andrew Huberman’s breakdown of the morning routine here:

• ☀️ Regulate your circadian rhythm with sunlight within 90 minutes of waking up
• 🚰 Drink water before any caffeine to support metabolism and focus
• 🔄 Get light movement early on to get your body’s energy flowing