My Morning Routine: How I Start My Day for Energy, Balance, and Wellness

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A little refresher about me; I’m a full-time trauma surgery provider and with my remaining free time work 4 other part-time jobs in wound care, emergency medicine, and more trauma surgery. I was recently diagnosed with Hashimoto’s (an auto-immune form of hypothyroidism) after struggling for years with chronic fatigue and gastrointestinal issues and am still ironing out the minutiae regarding management of this. When I’m not working, I often volunteer at the local food bank or animal shelter. Busy is an understatement.

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I’m a retired night-owl turned morning person, and now the morning is one of my favorite parts of the day. Mornings set the tone for my ENTIRE day. Between early starts, long shifts, and unpredictable schedules, I’ve learned that a thoughtful, consistent morning routine isn’t a luxury. It’s literally my lifeline.

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All of this to say that no matter how busy you may be in your own personal lives, a quality morning routine is important for everyone. This is how you begin my day in a way that supports your health, keeps your energy steady, and leaves you feeling ready for anything. I thought I would share mine with all of you to hopefully shed light on the importance of starting each day off on the right foot but also offer up some structure to yours (or inspire you to build one if you don’t currently have one).

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1. A Gentle, Gradual Wake-Up

I usually wake between 6:30–7:00 am on days off, earlier when I’m on shift. I avoid the blaring phone alarm whenever possible and instead, I let my sunrise alarm gradually wake me up. This helps keep my cortisol in check and prevents that jarring “fight-or-flight” start to the day.

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I think a lot of us are guilty of checking our notifications and socials before we even have a chance to breathe in the morning. I’ve made it a point to NOT do this. Before I even get out of bed, I take a moment to stretch, do a few deep breaths, and mentally set my intention for the day.

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2. Hydration First

As soon as my feet hit the ground, I walk straight to the kitchen and pour myself a glass of water mixed with restorative electrolytes. There is no fancy electrolyte packet of choice, in fact, usually I pick this up at Aldi. However, some raved about options are listed below. Even without sweating your body loses fluids overnight through methods as simple as breathing or getting up to pee in the middle of the night. This simple step provides rehydration after sleep by helping your body absorb and retain water more effectively, kickstarts digestion, and gives a natural energy boost. No seriously, I feel more awake doing this than I ever did going straight for coffee first thing in the morning.

Hydration is key. It helps to keep energy levels stable and supports metabolic function.

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3. Morning Meds and Supplements

I have started taking a number of supplements over the past year. As a medical practitioner in Western medicine, I don’t advocate for supplements being the sole source of management or treatment for chronic or acute conditions but do feel that they hold their place in this world of wellness. It is incredibly important to consult with your primary care provider before starting any supplements, given the risk for interactions with other medications and supplements that you may already be taking.

The following are some that I take every morning, and why:

• Vitamin D3 – D3 is the active and bioavailable form of vitamin D which is incredibly important for calcium absorption, immune health, and hormone regulation. It supports mood regulation and muscle recovery, and in particular for me, may play some role in regulating thyroid antibody production
• Vitamin K2 – This medication works hand in hand with D3 to help build strong, healthy bones. The two together help to improve the efficacy of the other
• Heme Iron – An animal source of iron that is highly absorbable. Iron is necessary for thyroid hormone conversions in the body and I tend to run on the lower end of my iron stores
• Rhodiola – One of my favorite adaptogens. Thought to contribute to stress resilience by modulating cortisol, while simultaneously improving mental clarity
• Licorice Root – Another adaptogenic supplement with anti-inflammatory properties. Thought to give adrenal support by stabilizing cortisol levels

This is just a small portion of what I take daily, so I’m sure you’re wondering how I manage to keep track of everything. Introducing the pill organizer. It’s like I’m ready for the assisted living home.

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4. Light Movement

One of my favorite parts of the mornings are my work-outs. Some mornings I keep it lighter with some gentle yoga (my favorite home sessions are via YouTube, Yoga with Adriene), but other mornings I like to hit an early Solidcore class or barre.

Working out in the morning gets my blood flowing, gets me out of the house, and energizes me for the day ahead. We’ll dive more in depth to my work-out routine later in the series, but just know that it’s a big and important part of my morning routine.

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5. A Protein Heavy Breakfast

A protein heavy breakfast after my morning workout is important to me for prime recovery and re-building. What we eat for breakfast (especially after exercise) is so important to how well you replenish energy, repair muscle, and feel for the rest of the day. My two go-to’s are listed below. I like to rotate the smoothies to keep variety, but for the most part, the recipe is something similar to the following:

• Protein smoothie with almond milk, spinach, frozen berries, chia seeds, and a scoop of protein powder.
• Eggs + avocado + sautéed greens

I aim for at least 40–60g of protein in the morning to keep my energy up and prevent mid-morning crashes.

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6. Mindful Start to Work or Personal Tasks

If I’m headed into work, I’ll review my patient load for the day, make a quick to-do list, and mentally prepare for the day ahead. On days off, I use this time for content creation, meal prep, or a quick workout before errands.

The to-do list is absolutely key. This allows me to visualize what my day looks like so that I’m not rushing from task to task in a frenzied chaotic state of mind.

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Why My Morning Routine Works for Me

Every step of my morning is intentional; from hydration to sunlight exposure. The entirety of this routine is designed to support my health and fit into a very demanding schedule. This routine helps me to start the day calm, nourished, and ready to handle whatever comes my way.

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What’s one morning habit that makes the biggest difference in your day? Let me know in the comments!

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This post is Part 1 of my Wellness Routine Series. Next up: My Favorite Workouts for Energy & Strength — stay tuned! See my most recent article (10 Common Fashion Mistakes) here.

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Xoxo, C

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