Win Your Morning, Win Your Day
What if a few small shifts in the morning changed everything? Spoiler: they do.
Let's be real—most mornings look something like this: alarm goes off, snooze it twice, scroll your phone, pour the biggest cup of coffee you can find, and rush out the door with a bar (or nothing at all). Am I right?
Here's the thing: that morning chaos isn't just a productivity problem. It's a health problem. And the ripple effects follow you all. day. long.
Your Morning Is Running the Show
What you do (and don't do) in your first hour sets the tone for your energy, mood, hunger, cravings, focus, and even how well you sleep that night.
Yes, that notorious 3 PM crash? It started at 7 AM. And if you're waking up at 3 AM unable to fall back asleep, your cortisol rhythm—which is largely shaped by your morning routine—may be the culprit.
Here's why: cortisol is your body's natural wake-up hormone, and it's supposed to peak shortly after you rise. When you skip breakfast, reach for coffee on an empty stomach, or skip sunlight and movement, you're sending your adrenal glands into overdrive. By mid-afternoon, your cortisol has crashed—taking your energy, focus, and mood with it. By evening, it can spike back up just when it should be declining, making it hard to wind down or stay asleep.
The Blood Sugar Rollercoaster Starts at Breakfast
One of the biggest morning mistakes I see is treating breakfast as optional and coffee as a meal.
When you skip breakfast (or just delay it without intention), your blood sugar drops, triggering cravings for quick energy (usually sugar, carbs, or caffeine). Your brain and body are running on fumes, so you reach for whatever gives you a fast hit. And that rollercoaster? It doesn't stop until you get off it intentionally.
Now, I know what you're thinking: But what about intermittent fasting? Great question—this is one I get all the time. The answer isn't black and white, and it's something we dig into in my upcoming Master Class. Fasting can be a powerful tool for some women, but for others (especially those dealing with adrenal fatigue, hormone imbalances, or thyroid issues), skipping breakfast can actually backfire.
The Mood-Morning Connection
Your serotonin—the feel-good neurotransmitter that keeps you calm, happy, and emotionally resilient—is produced largely in your gut. And its production is influenced by what you eat first thing in the morning.
A breakfast rich in protein and healthy fats supports neurotransmitter production, blood sugar stability, and mental clarity. A breakfast of nothing (or a sugary bar and latte) sets you up for anxiety, brain fog, and irritability.
Your mood isn't just a mindset issue. It's a chemistry issue. And your morning plate has everything to do with it.
Small Shifts, Big Results
You don't need to overhaul your entire life. A few intentional moves in the morning can genuinely change everything:
Get some natural light by 9 AM—even a few minutes outside or near a bright window helps anchor your circadian rhythm and sets your cortisol on the right track.
Hydrate before you caffeinate. Your body is dehydrated after 7-8 hours without water. Coffee before water is like starting your car without oil.
Eat protein within the first 90 minutes of rising. Aim for at least 20-30 grams. This is the single biggest game-changer for stabilizing blood sugar, reducing cravings, and sustaining energy.
Move your body, gently. A 10-minute walk, some light stretching, or a few minutes of deep breathing will help shift your nervous system out of “fight or flight” mode and into a calmer, more focused state.
These aren't complicated. They won’t take all that much time. And the payoff is HUGE!
Want More?
If this resonated with you, you're going to love my upcoming FREE Master Class: Holistic 24: Win Your Morning, Win Your Day—part 1 of a brand-new 3-part series where we examine each phase of your day and give you the tools to feel your best from morning to night.
In this class, we'll break down the fasting vs. breakfast debate, walk through simple action steps to feel energized and focused during your busy days, and explore why getting your first hour right is the ultimate game-changer for your health.
This is free. It’s made for you. And the small steps you take after this class? They'll leave a big impact.
REGISTER HERE—small steps, big RESULTS. See you there!