Morning Routine: Simple Habits That Support My Gut, Hormones & Healing
I’ve always loved my mornings, but they have changed a lot over the last couple of years. When you’re living with a chronic condition — whether it’s gut issues, hormone imbalances, fatigue, or all of the above — starting days like that feel chaotic (because they are chaotic). For your nervous system. For your digestion. For your healing.
It wasn’t until my body really forced me to slow down that I started paying attention to how I was beginning my days. And slowly, through trial, error, and some gentle self-inquiry, I found a few morning habits that actually help — not just with how I feel physically, but with how I show up for myself.
This isn’t a post about perfect 5am wakeups or cold plunges. It’s about creating a morning routine that supports your body when it’s already doing so much in the background to heal.
1. Waking Up Without the Rush
For years, I’d wake up to the sound of a loud alarm and immediately check notifications. My cortisol was already high (as it naturally is in the morning), and here I was throwing fuel on the fire.
Now, I try to wake up slowly. No phone for the first 30 minutes. I open the blinds, take a few deep breaths, journal, check in with how I’m feeling — not what I need to do.
If you’re struggling with adrenal issues, hormone imbalances, or chronic stress, how you wake up matters more than you think. Morning cortisol peaks are normal, but spiking them further with stress or overstimulation (like screens or doom-scrolling) can dysregulate your entire day — leading to energy crashes, cravings, and inflammation.
2. Water Before Anything Else
This one’s small, but it’s changed everything for my gut. Before I even think about coffee or food, I drink a large glass of water — often with lemon in it. When I skip this, I feel it: slow digestion, less energy, more bloating by the afternoon.
If you’re living with gut issues or hormonal imbalances, this one habit can make a surprisingly big difference.
3. Morning Movement That Feels Supportive (Not Depleting)
I used to go to the gym a lot because I thought I was being disciplined. But really, I was ignoring what my body needed — especially during flare-ups or low-energy days. Now, I’ve replaced that “all or nothing” mentality with something softer: a walk, some light yoga, a stretch on the floor, lower impact at the gym. Movement that helps me feel grounded, not depleted.
If you’re healing, your body is already working hard. You don’t need to “earn” your breakfast or push through fatigue. You need support.
Bonus: Morning sun on your skin — even for 5 minutes — also helps regulate circadian rhythm, which supports both gut health and hormone production.
4. A Gut-Loving Breakfast That Actually Keeps Me Full
I used to delay my breakfast quite a lot to save time or because i was rushing so I didnt ’t have the time. Now, I focus on real food: protein, healthy fats, and fibre. The kind of breakfast that keeps blood sugar steady and digestion calm.
Meals like eggs with avocado on GF bread, a yoghurt bowl with seeds and fruit, and porridge on cold mornings. These combos help reduce the bloating, cravings, and brain fog that can derail my whole day.
Balanced blood sugar helps reduce stress on the body, improves energy, and supports hormone balance — especially important for conditions like PCOS, endo, or adrenal fatigue.
5. Creating Space (Not Just Time) in the Morning
This one isn’t about waking up earlier. It’s about choosing not to start the day in fight-or-flight mode. Every morning I journal. Some mornings I just sit with my thoughts and a warm drink. What matters is that I don’t check my phone, jump into work, or fill every second with doing - I am just being.
Especially when you’re healing, your body needs space — space to catch up, space to rest, space to feel safe.
Your Morning Is Yours
It took me a long time to realise I don’t need to do what everyone else is doing. My morning routine doesn’t have to look aesthetic or impressive to support my health. It just needs to feel good in my body. And that might change season to season, or even day to day.
If you’re navigating a chronic condition, hormone imbalance, or gut symptoms, please know this: how you begin your day matters. You don’t need a long checklist. You just need to ask yourself, What would feel supportive this morning? and then build from there.
If you’re ready to rework your own morning routine, start with just one habit from this list. Maybe it’s drinking water first thing. Maybe it’s putting your phone on airplane mode overnight. Whatever it is, keep it simple — and make it yours.
Let’s stop rushing. Let’s start intentionally. You deserve mornings that heal — not hurt.
With love and balance, my Friends x
