The Stronger Self Morning Routine
For years, my mornings were a chaotic rush of bad habits. I’d wake up and immediately reach for my first of two coffees—both on an empty stomach—before jumping into work or spending an hour in traffic commuting through Toronto. My diet was high in sugar, low in protein, and completely unsupportive of my body’s needs. Over time, this lifestyle caught up with me, leading to hormonal imbalances and, ultimately, a Hashimoto’s diagnosis.
Since 2017, I’ve turned my life around by slowly changing my routines and habits. This transformation didn’t happen overnight, but through consistent, intentional choices, I’ve built a morning routine that fuels my body and mind while setting the tone for a strong, balanced day. Here’s what my Stronger Self Morning Routine looks like now:
The Night Before: Setting the stage for a Strong Morning
A powerful morning routine starts the night before. Prioritizing good sleep hygiene helps ensure that you wake up feeling rested and ready. Here are some of the key practices I follow:
Healthy Light Hygiene: After 8 PM, I avoid overhead lights and use red light on my phone and Skyview as my lamp to support melatonin production.
Cool, Dark, and Quiet Sleep Environment: I sleep in pitch-black darkness and silence, keeping the room at a cooler temperature (14-16 degrees) for optimal rest.
Cotton Everything: I take fabrics seriously and only sleep in cotton PJs and use cotton bedding which unlike polyester or silk allows you to breathe.
1. Swap Coffee for Nutrient-Dense Alternatives
Instead of my old coffee habit that spiked cortisol levels and drained my energy, I now start my day with a nourishing mushroom coffee blend. I sweeten it naturally with Cymbiotika vanilla magnesium, which not only tastes amazing but also supports muscle relaxation and stress management.
2. Hydrate Immediately
Within 30 minutes of waking, I consume at least 16 oz of water with collagen and electrolytes. After a full night’s sleep, our bodies are naturally dehydrated, and replenishing fluids first thing in the morning helps jumpstart metabolism, digestion, and cognitive function — plus it contains 5g of protein and amino acids that support beautiful hair, skin and nails.
3. Prioritize Protein Intake
Under-eating was a major contributor to my past health struggles. Now, I make sure to get 30g of protein within the first 30 minutes of waking. This supports metabolism, muscle maintenance, and hormone regulation, helping to stabilize blood sugar and reduce cravings later in the day.
4. Get Sunlight & Move
Morning movement is non-negotiable. I either take a 30-minute walk in the sun or do a quick workout. Exposure to natural light helps regulate circadian rhythms, supports vitamin D production, and enhances mood. Movement, even something as simple as a brisk walk, kickstarts circulation and primes my body for the day ahead.
5. Don’t Exercise Fasted
One of the biggest mistakes I made in the past was exercising on an empty stomach, thinking it would help with fat loss. But to lose fat, you need to fuel your body properly. Exercising in a fasted state can actually lead to muscle breakdown and increase stress on the body. Now, I make sure I’ve had protein and electrolytes before any workout to support muscle recovery and energy levels.
The Takeaway
This morning routine has been a game-changer for my health, energy, and overall well-being. If you’re looking to transform your mornings, start small—pick one habit to implement at a time and build from there. The key is consistency and making choices that support, rather than deplete, your body.
A Stronger Self begins with stronger habits. How you start your day matters—so make it count!
