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Six Morning Rituals Followed by a Nutritionist

Morning rituals bring me a lot of joy and in my experience, are one of the most effective ways of achieving my health goals, especially living in the hustle and bustle of London. Beginning my day with a set of habitual steps is a game-changer and the simplest way to feeling my best regardless of what challenges lie ahead. Read on to explore the six morning rituals that I follow daily to nurture my mind, body and soul.

1. Getting Morning Sunlight

Exposure to natural daylight in the morning helps to align my circadian rhythm with the light/dark cycle, which in turn helps me to feel my best throughout the day. The circadian rhythm is crucial as it’s the brain’s way of syncing up the body with its environment and regulates our sleep/wake cycle, as well as hormones related to mood and appetite. In my daily routine, getting my dose of morning daylight involves jogging to and from a sweaty HIIT class at the gym or strolling along the local canal if I’m working from home.

2. Incorporating Morning Movement

I’ve always been a morning workout type of person. The post-workout endorphins and dopamine release from exercise may be associated with a better mood, which is especially important during the dark winter months. It also provides me with a sense of accomplishment before I start a working day at my desk. I really enjoy a spicy HIIT-based workout, or alternatively a calming, meditative yoga class. Getting involved in group classes is particularly rewarding at the start of the day, making me feel connected with those around me and encouraging me to bring my A-game to every workout!

3. Adding Apple Cider Vinegar

Apple cider vinegar has been a staple ingredient in my kitchen for many years and continues to stay in my morning routine for good reason. I only use the variety containing ‘The Mother’ as it provides a rich source of beneficial bacteria that may be linked with improved digestive health, strengthened immunity and balanced blood sugar levels. It’s also suggested to have antimicrobial properties, which in turn may help to ward off infections. I simply add a tablespoon of apple cider vinegar into a cup of room temperature filtered water on an empty stomach. It’s zesty, potent and a surefire way to wake up your mind and body. A tip for apple cider vinegar newbies: it’s an acquired taste and may take some time to adjust to, so consider adding a teaspoon of manuka or organic honey to soften the sourness.

4. Following a High-Quality Supplementation Plan

Consuming a high-quality array of supplements is non-negotiable in my morning routine. I opt for a potent, multi-strain probiotic to support my immunity and gut health, vitamin D and vitamin A to further support my immune system (particularly during the winter months), as well as an all-round high-strength multivitamin to top up my stores of other essential vitamins and minerals.

5. Eating a Nourishing, Plant-based Breakfast

Incorporating a protein-rich breakfast is my go-to start to the day as it may be linked with balancing blood sugar levels and hence may help to manage sweet cravings throughout the day. My favourite options include Greek yoghurt topped with a nutty granola and fresh berries, or porridge made with protein-rich soya milk and topped with an array of seasonal fruits and almond butter. 

6. Drinking Matcha or Cacao Lattes

Most mornings, I opt for a matcha latte for a gradual and long-lasting energy boost. Matcha is a concentrated form of green tea in powder form and is rich in anti-inflammatory antioxidants and L-theanine, which may be linked with reducing stress levels and promoting a sense of calm. If I’m craving something a little more indulgent, I opt for a cacao latte made with creamy, protein-rich soya milk. Cacao is a powerhouse in the polyphenol department, which may be associated with anti-inflammatory and cognitive-boosting benefits. Cacao offers a more gentle energy boost than coffee thanks to it being a rich source of magnesium. It also contains copper to support the immune system.


Author: Plenish Nutritionist, Katie Morley


Email: [email protected]

Website: www.holsome.uk