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Maybe you wake up already exhausted, dreading the day ahead, wondering why your body feels so different than it used to. You’re doing everything “right” and yet the weight isn’t budging, your energy is nowhere to be found, and you barely recognize yourself anymore.
I want you to know: this is not your fault and you are not alone.
The truth is, your body is going through a profound hormonal shift, and the strategies that worked in your 30s simply don’t apply anymore. What your body needs now is a gentler, smarter, and more intentional approach, one that works with your hormones, not against them.
That’s exactly what this Morning Routine was designed to give you.
These 8 simple, powerful practices take just under 30 minutes and are specifically designed to help midlife women like you start releasing stubborn weight, rebuilding your energy from the inside out, calming the anxiety and brain fog that have crept in, and falling back in love with your body and your life.
These are simple, thoughtful, life-giving practices that can be done from anywhere — no gym required, no complicated meal plans, no punishing yourself into results.
Remember, the goal is progress not perfection. Meet yourself with compassion, meet yourself where you are, and most importantly – have fun. You deserve to enjoy this journey.
All transformation takes place when done consistently and with intention. Do not let the simplicity of these practices fool you. Their power lies in showing up for yourself day after day.
This process works beautifully when you have an accountability partner by your side – a friend, husband, a sister, or someone else in your life who is ready to invest in her health, energy, and joy right alongside you.
By committing to this morning routine as often as you can, you are sending a powerful message to your body and your mind: I am worth taking care of.
That shift — from stressed and depleted to calm, centered, and energized — changes everything.
Start Every Morning Burning Stubborn Fat, Gaining Youthful Energy, and Having More Confidence and Clarity than Ever Before!
1. Before you get out of your bed – Practice Breath work like alternate nostril breathing, Humming or Taco tongue breathing ( Shitli)
2. Brush your teeth and scrape your tongue
3. Drink 1-2 cups of Warm Water First Thing in the Morning ( can be ginger tea)
4. I like to do Neti (popularly known as Nettipot) and then fire breathing to keep allergies away and also to keep my metabolism up.
5. Practice Joyful Movement in the Morning like easy stretching or Yoga
6. Drink matcha tea (making it with bamboo whisk adds to meditation and it is full of antioxidants and calming L theanine.
7. Have small breakfast
8. Enjoy the Morning Sunlight for about 5-10 minutes
Practice Breathwork (2-5 mins)
Intentional breathwork and meditation is a powerful way to set a positive, joyful, peaceful, and focused tone to your whole day. You will start to notice a sense of calm instantaneously and be able to go through your day in a centered way instead of a flustered, stressed-out frenzy.
Benefits of Breathwork –
• Proper breathing is so important when it comes to weight, energy, metabolism and hormonal health.
• Breathe through your nose, not your mouth. When you breathe through our mouth you activate the sympathetic (fight or flight) nervous system. When you breathe through your nose, you activate your parasympathetic nervous system (rest and digest).
• When you activate your sympathetic nervous system, it will trigger your adrenal glands to release cortisol. Chronic cortisol output can result in weight gain around the abdomen. All healing occurs in the parasympathetic state so you want to make sure we are breathing properly!
• You want to focus on deep, long breaths versus short, shallow breaths.
Brush your Teeth and Scrape your Tongue with Tongue Scraper ( 3-4 min)
Mouth is gateway to your gut and gut is your second brain.
Keeping mouth clean helps maintain good gut health. Tongue scraping helps remove buildup of toxins from your mouth that accumulates overnight.
Drinking and eating anything after brushing your teeth and cleaning tongue prevents anything harmful from going down in your gut, and if you can do oil pooling, it would be a bonus for your gum, teeth and overall mouth and gut health.
Drink 1-2 cups of Warm Water First Thing In the Morning.
Your daily hydration ritual should start with a large glass of warm water upon waking in order
to immediately hydrate your body and allow for better digestion throughout the day!
Benefits of Morning Hydration and Simple Tips:
Warm water helps burning fat faster and it also provides good hydration especially after you have woken up dehydrated form overnight fast.
It also helps thin blood ( reports say that our blood is thicker in morning and rate of heart attack and stroke is higher in morning hours)
Drinking water also induces thermogenesis which augments your daily energy expenditure.
Be sure to drink filtered water.
Neti (Nettipot) and Yogic Fire Breathing
Neti done with fresh boiled and cooed saline water helps clear out nasal passages and reduces allergies.
It supports healthy upper respiratory system
Provides soothing relief for nasal dryness
Gently removes excess mucus
Keep your head clear and refreshed.
Fire breathing – (make sure you are not doing it if you are pregnant, menstruating, have high BP or heart disease or hernia or any recent surgeries)
Boosts digestion – helps with weight loss
Improves respiration
Detoxifies the body
Energies the mind
Relieves stress
Practice Mindful Movements
“Exercise not only tones the muscles, but also refines the brain and revives the soul”
What types of physical activities did you enjoy doing as a child? Get in touch with your inner child and have fun moving your body again! Exercise doesn’t have to be some drudgery task you have to do, it should be something fun you look forward to.
Benefits of Practicing mindful Movement and Simple Tips:
• Studies have shown that some form of movement or exercise in the morning helps to boost your metabolism for the rest of the day.
• Go for a morning walk without your phone and soak in the beauty around you, find a 10 minute a day 30-day yoga or pilates challenge on YouTube, or practice some simple bodyweight exercises.
• The night before, take a few moments to plan what exercise you are going to do the next morning and then neatly set out the equipment you might need to make it easily accessible to you (workout clothes, yoga mat, running shoes, etc.)
- My personal favorite yoga app is: https://www.myyogateacher.com
Drink Matcha tea
This one is my absolute favorite. Only get ORGANIC JAPANESE CEREMONIAL GRADE MATCHA.
Matcha give calm energy instead of jitteriness of coffee or black tea and added benefit is it is full of antioxidants.
It helps with metabolism and aids weight loss.
Reduced anxiety due to L theanine helps reduce cortisol which helps with weight loss.
This also helps with cholesterol management due to EGCG.
Have small breakfast
Always try to have small warm breakfast which is nutritious too.
Skipping breakfast can be harmful for some individuals and eating too much is harmful to all.
If you are certain body type, and you skip breakfast, you actually go in stress mode and produce more cortisol, to avoid that, respect your body and have something to eat before you step out.
Enjoy the Morning Sunlight (5-10 mins)
Exposure to morning sunlight signals to your body that it’s time to wake up and start your day and is key to setting your body’s natural circadian rhythm for optimal sleep!
Benefits of Sunlight and Simple Tips:
Studies show that fat cells can sense sunlight and not getting enough increases
metabolic syndrome risk. Sunlight is required for normal metabolism.
1. Getting sunlight exposure also helps reset your sleep/wake cycle so that you get deeper and better quality sleep at night which will also increase metabolism and help you burn that stubborn fat. Try to get sunlight upon rising, midday, and evening. Bonus points for watching the sunrise and sunset!
Sunlight provides you with your daily dose of Vitamin D. A recent study showed that “low serum vitamin D has been found to be associated with various types of metabolic illness such as obesity, diabetes mellitus, insulin resistance, cardiovascular diseases including hypertension.”
2. A wonderful way to expose yourself to morning sunlight is to go outside for a walk in nature every morning if you are able to. If you aren’t able to do this, try to sit outside and do some deep breathing exercises in the morning while you look up to the sky. If it’s not possible for you to get outside at all, you can sit by a window in the morning and enjoy some tea while planning for your day.
Avoid artificial light from all sources and screens after the sun goes down. Not easy, but your body and brain will thank you!
If you must be on a screen after sunset, try to change background color to more yellow.
