Not to be dramatic, but my morning routine changed everything for me!

Back when I was a produce manager in a grocery store, I used to set my alarm for 5:45am, roll out of bed, get to work by 6am (ok fine, 6:15am), pull an instant oatmeal or box of cereal off the shelf for breakfast, and get to work. In a freezing walk-in cooler, lifting 30-40 lb boxes of produce, stacking fruits and veggies all morning. I'd drink coffee constantly to stay warm and awake. Oh, and it was during a pandemic. I'm getting stressed just thinking about it!

I had poor sleep, was running on caffeine and cortisol, had no energy outside of work, sometimes even had to miss work because of debilitating migraines, had terrible period cramps, and stopped doing things I loved like hiking, reading books, and connecting with those around me.

Our bodies are constantly adapting and compensating to achieve homeostasis, so we might not even realize the consequences that undernourishment and extreme exhaustion can have on us. After a while it can just feel normal. But chronic stress can have long-term effects on our health, our relationships and our quality of life.

Let's talk about what I changed and how it started to make a difference:

• Eating a proper breakfast (even if it meant waking up at 5am to cook something before heading out). One measly bowl of cereal was not enough fuel to get me through a physically demanding morning of work. It made me cranky and unpleasant tbh. Properly nourishing yourself with adequate protein upon waking is ESSENTIAL to feeling your best throughout the day. Period.

• Cutting back on coffee and hydrating instead - for me this greatly lessened my period pain and PMS symptoms. I don't think everyone should stop drinking coffee, but definitely eat something before you pound the jav or your cortisol will sky rocket!

*** Proper hydration means getting half your body weight in ounces. Add a squeeze of lemon and pinch of salt for added electrolytes. Sip throughout the day vs. chugging a big glass. ***

• Waiting at least 30 minutes before looking at my phone - if your phone is the last thing you look at before sleep and the first thing you look at upon waking, this one might be hard for you. But breaking this habit is SO incredibly beneficial for better sleep and adrenal gland health. The blue light from our screens increases cortisol production, add in stimulating content like the news or Tik Tok, and the cortisol keeps pumping. Allow your cortisol to rise naturally by getting up and out of bed, moving around, opening a window for natural light to come in, and then get on your phone and scroll.

• Going to bed early - I've had my struggles with insomnia and poor sleep over the years. TV and my phone had replaced books very easily for me. I started reading before bed with dimmed lights, and it helped set me up for more restorative sleep.

An added note on sleep: Your body won't produce melatonin if cortisol is elevated, so if you follow the first three tips earlier in the day, you're already on the right track for getting a better nights' sleep.

These small changes helped me get some energy back so I could pursue bigger changes, like leaving that grocery store job and pursing a job I actually wanted. And those big changes were more conducive to the life I wanted to live. From there, it just kept getting better.

Notice how nothing on that list is a fancy supplement or wellness gadget - just basic foundational concepts like eating breakfast, drinking water, and sleeping (who would've thought!) You don't need to break the bank in the name of health, especially when you're just starting out. All it takes is the will to develop a habit.

Do you feel called out by this email?! Do you feel like you're struggling and need support? Let's work together! Book a discovery call today to talk through how I can help you.

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With gratitude,

Blair