Brian (1s):
Hello and welcome to the Get Lean and EATCLEAN podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show.
Brian (25s):
All right, Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and hopefully you're enjoying some beautiful weather in your area. It's getting nice here in Chicago about time and hopefully you had a chance to listen to episode 4 47, my interview with author, speaker, and founder of Unified Aon Shiko. Jason's dedicated his life to unifying and awakening humanity to a higher truth, and we discussed his three pillars to optimize your health, the power of light therapy to heal his routine for an optimal day, ways to increase your cellular charge and much, much more. So if you haven't already, I highly recommend my interview with Jason Chika. If you're listening to the podcast, you know I'm a big fan of having a morning and evening routine, and today we're gonna touch on morning habits that could be secretly sabotaging your health.
Brian (1m 16s):
From skipping breakfast to hitting the snooze button, we're gonna uncover some morning routines that could be holding you back from optimal wellness. So morning routines set the tone for the day. They influence our energy, mindset, productivity, and our overall wellbeing. So making sure that we have our morning routine optimize is truly one of the most important things I think you could do for the day. So today we're gonna touch on some habits that could be sabotaging your health. So you're definitely want to tune in 'cause you're gonna learn how to break free from these harmful habits and start your day off on the right foot. So here are some habits that could be sabotaging your health. So instinctively hitting the snooze button at least once or twice is a behavior lead to something called sleep inertia.
Brian (1m 56s):
It's a state of grogginess that slows cognitive function, reaction time, and mood. So when you fall back into a light sleep after hitting snooze, it can confuse your body's internal clock. Instead of feeling rested, you're likely to feel even more sluggish. Studies suggest that it takes about 60 to 90 minutes for the body to reorient itself after experiencing what's called sleep inertia. So here's some alternatives to this. You could use like a gradual alarm clock. These are devices that sort of stimulate a natural sunrise that can help you waken up more gently. Next, this is something that I've done for years is place your alarm clock or your alarm across the room.
Brian (2m 38s):
So this will remove the temptation to hit snooze, forcing you to physically get out of bed. One other thing that could help with this is sticking to a consistent wake up time, even on the weekends. So this will help sort of regulate your circadian rhythm and improve your quality of sleep. We've talked about this before, consistent time to bed, consistent wake up time, really important. The next habit that could be sabotaging your health is actually skipping breakfast. Back years ago, I used to skip breakfast a lot, but Now I'm realizing the importance of having that morning breakfast. And for one, our bodies are more insulin sensitive in the morning compared to later in the day. This means that our cells are able to better utilize and absorb glucose from the foods that we eat in the morning.
Brian (3m 19s):
So as the day goes on, this sensitivity decreases. So if you talk about planning out your meals, you're better off having a little bit of a bigger breakfast, maybe a slightly smaller lunch, and even a smaller dinner. And preferably you're eating while the sun is out. A lot of this is because skipping breakfast can disrupt the body's natural cycle of insulin production leading to higher blood sugars throughout the day. So here are some breakfast ideas for you. My favorite berries, Greek yogurt, maybe a touch of raw organic honey. For one thing, raw honey has been used as a natural sweetener for centuries. It contains many beneficial nutrients such as vitamins, minerals, enzymes, and antioxidants. And unlike processed sugars, raw honey retains all of its natural nutrients and does not contain any additive preservatives or chemicals.
Brian (4m 5s):
Make sure you're getting a raw organic honey and not just off the shelf general mainstream honey. That's what I like to start with. But you know, you could go something with like quality eggs with some avocado, maybe some cheese. You could do some homemade oatmeal with some fruit, maybe even some honey as well. That's a good option. I think fruit's a great way to start your day as well. So those are just some options for some breakfast ideas. If this is something that you haven't been implementing, you can slowly start implementing some breakfast. And if anything, you want to taper down your meals as the day goes on next. And I see this a lot, people start their day with social media. So reaching for your phone to scroll through emails or Instagram or TikTok, it like may seem harmless, But it's a sneaky disruptor of both mental health and productivity.
Brian (4m 51s):
Studies show that starting your day on social media could lead to increased stress, anxiety, and feelings of inadequacy as you've consumed curated content and constant notifications. I definitely agree. I think that starting your day on your phone just puts you in sort of this reactive mode. We looking through emails, whether they're going on social media. So I think it's good to give yourself about 30, at least 30 minutes to an hour of you know, your own time where you're present. And this could be reading a book, this could be going for a walk, having breakfast or even a light meditation before you're actually picking up your device to check emails and so on and so forth. You could also do some journaling and if you're really having some issues, there's some digital wellness apps that can sort of create time blocks to avoid these socially draining distractions.
Brian (5m 40s):
So next is hydration. I think that it's important to drink some water in the morning. I don't think it's like the end all, but a lot of times if you think about it, you've been asleep for six to eight hours And you know you, you wake up and the first thing a lot of people do is they go for coffee. I would say that is a habit that you should postpone. If you do love coffee, a quality coffee, I would wait at least an hour or two after you wake up, let your normal cortisone production rise and instead of just relying on caffeine, I would definitely try some type of mineral water, maybe a flavored water, like a cucumber, a fresh mint. And I think getting up and doing some movement is really important.
Brian (6m 21s):
I'm all, I'm a big proponent of going for daily walks. If this is something that is maybe too consuming, time consuming for you, it's getting fairly light here early so you can get up a slight a bit ear 20 minutes earlier, go for that small little walk. I think this is a great way to improve mood, increase energy, and boost your productivity for today. If that's too much, maybe just doing some easy stretches and light exercise when you first get up. Just 'cause if you think about it, your body craves craves movement first thing in the morning. You know, there's always some level of stiffness, especially when you're 40 plus years old. So you know, doing some type of movement to help with circulation, prepare your muscles for the day ahead. I like to do just a light yoga routine and go for, you know, morning walks with my dog.
Brian (7m 5s):
Again, this doesn't have to be a long session. It could literally be 10, 15 minutes of light movement and stretching. And if, if you don't have time for a walk, perhaps you can schedule that walk a little bit later in the day. But like I said to you before, it's getting light earlier. So take advantage of that. So that's really all I want to touch on today. Now, I truly believe your mornings are a powerful opportunity to set the foundation for your day and for your overall wellbeing. So by addressing some of these common morning habits and just making some slight tweaks to it, you can better improve focus, energy and overall health. And these are just small, incremental adjustments can lead to significant improvements. So be sure to make the mornings yours. And if you have any questions, feel free to reach out to me, Brian at Brian Gryn dot com and let me know which habits do you plan to implement into your morning routine.
Brian (7m 52s):
And I look forward to talking with you in the future. If you are loving the Get Lean, Eat Clean Podcast, I'd appreciate a five star review. Also, all of our episodes are published on YouTube, so feel free to come on and check out the live interviews. So we would love for you to subscribe to that and have a great rest of the day and I will talk to you in later in the week with another great interview. Thanks so much. Thanks for listening to
Brian (8m 15s):
The Get Lean EATCLEAN podcast. I
Brian (8m 17s):
Understand there are millions of other podcasts
Brian (8m 19s):
Out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family
Brian (8m 31s):
Member that's looking to get their body back
Brian (8m 33s):
To what it once was. Thanks again and have a great day.
