After 40, our body is evolving. As a result we have become less resilient to stress, our muscle mass is declining and we are more insulin resistant. Left unchecked, these three changes can wreak havoc on our body – but with the right stimulus, we can keep our energy, metabolism and hormones humming along nicely.
✨ Let’s dive straight in! ✨
1️⃣ Start with Water: Drinking water in the morning helps your body recover from its nightly dehydration. It is so important to stay hydrated but often in a busy day, we forget to drink water. Drinking water first thing can also help you establish a healthy routine and keep you hydrated throughout the day.
2️⃣ Break your fast within the first 45 mins of your day. A big part of why we feel foggy brain, anxiety or irritability is due to imbalances in blood glucose levels and its impact on the brain. Given we haven’t eaten all night, our blood sugar levels are low when we wake (and we are less tolerant of this as we age). When we rush in the morning and don’t ‘break our fast’, our body goes into stress, releasing hormones that are directly linked with anxiety, irritability, fatigue and brain fog.
Click HERE for our sunrise smoothie recipe (our go-to for first thing in the morning).
3️⃣ Make protein a priority (at every meal) but especially at breakfast. The goal is 30+g to start your day. 100+g for the day in total. Click HERE for our comprehensive protein guide to learn how much protein is in your food.
4️⃣ Hold off on the caffeine – drink your coffee AFTER your water and your 30g of protein breakfast to stabilize cortisol and enhance thermogenesis. If you can wait for the first 90 mins of your day, even better.
5️⃣ Get sunlight on your eyeballs to reset circadian rhythm and improve fat-burning hormones. This means getting outside, without sunnies and face to the sky. Natural light in the morning is all you need and try and avoid your screens for AT LEAST the first 30 mins of your day.
✨Bonus: If you have time in the morning to do some movement – do it! Even 5-10 mins of gently moving your body will help set up your energy for the day.
❤️ If you are ready to put all of this together – meet us over at IG and comment “I’M READY” and let’s chat.
Anna & Em xo 💕
