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The Power of a Good Morning Routine: Optimizing Your Day with Neurobiology, Exercise, and Nutrition

The Power of a Good Morning Routine: Optimizing Your Day with Neurobiology, Exercise, and Nutrition

Oct 12 Sean Orr, M.D.

Booting Up Your Brain

Starting your day with a well-structured morning routine can set the tone for increased productivity, better mood, and overall improved health. This post explores the neurobiology of arousal and circadian rhythms, the benefits of morning stretching and exercise, optimal hydration practices, the rationale behind delaying caffeine intake, and the importance of taking certain supplements on an empty stomach.

 

The Neurobiology of Arousal and Circadian Rhythms

Our bodies operate on a 24-hour cycle known as the circadian rhythm, which regulates sleep-wake cycles, hormone release, and other vital functions [1]. The reticular activating system (RAS) in the brainstem plays a crucial role in arousal and consciousness, influencing alertness upon waking [2].

  • Cortisol Awakening Response (CAR): Cortisol levels naturally rise in the morning, peaking about 30 minutes after awakening, promoting alertness [3].
  • Melatonin Suppression: Exposure to light in the morning suppresses melatonin production, signaling the body that it's time to wake up [4].
  • Adenosine Clearance: Sleep reduces adenosine levels, a neurotransmitter that promotes sleepiness; waking up clears adenosine, increasing alertness [5].

 

Optimizing Circadian Rhythms:

  • Consistent Wake-Up Time: Maintaining a regular schedule strengthens circadian regulation [6].
  • Morning Light Exposure: Natural sunlight helps reset the internal clock and improves mood [7].

 

The Importance of Stretching and Morning Exercise

Engaging in physical activity in the morning offers numerous benefits for both body and mind.

1. Enhanced Alertness and Mood

  • Endorphin Release: Exercise stimulates endorphin production, improving mood and reducing stress [8].
  • Increased Blood Flow: Physical activity boosts circulation, delivering more oxygen and nutrients to the brain [9].

2. Improved Flexibility and Injury Prevention

  • Stretching Benefits: Morning stretching can improve flexibility, reduce muscle tension, and decrease the risk of injury [10].

3. Metabolic Boost

  • EPOC Effect: Exercise increases excess post-exercise oxygen consumption (EPOC), enhancing calorie burn throughout the day [11].

 

Recommendations:

  • Dynamic Stretching: Incorporate movements that prepare the body for activity (e.g., arm circles, leg swings) [12].
  • Aerobic Exercise: Aim for at least 20–30 minutes of moderate-intensity activity (e.g., brisk walking, jogging) [13].
  • Mind-Body Practices: Activities like yoga or tai chi combine physical movement with mindfulness [14]. 

 

Hydration Practices Upon Waking

 After several hours of sleep, the body can become mildly dehydrated.

 1. Rehydration Benefits

  • Cognitive Function: Proper hydration is essential for cognitive processes, including concentration and alertness [15].
  • Metabolic Activation: Water intake can stimulate metabolism and aid in digestion [16].

2. Hydration Tips

  • Start with Water: Drink a glass of water (8–16 ounces) shortly after waking to replenish fluids [17].
  • Add Lemon (Optional): Lemon water can provide a small vitamin C boost and aid digestion [18].

 

  

Delaying Caffeine Intake: The 90-Minute Rule

While many reach for coffee immediately upon waking, delaying caffeine consumption may be more beneficial.

1. Cortisol Interference

  • Natural Cortisol Peak: Consuming caffeine during peak cortisol levels (30–45 minutes after waking) can interfere with cortisol's effects and lead to increased tolerance to caffeine [19].

2. Optimizing Caffeine's Benefits

  • Delay by 60–90 Minutes: Waiting at least an hour allows cortisol levels to decline, making caffeine more effective in promoting alertness [20].
  • Reduced Dependence: Delaying caffeine can prevent the body from becoming reliant on it for wakefulness.

 

 

Taking Supplements on an Empty Stomach

Certain supplements are better absorbed when taken without food.

1. Types of Supplements

  • Water-Soluble Vitamins: Vitamins B and C are absorbed more efficiently on an empty stomach [21].
  • Probiotics: Some probiotic strains survive stomach acid better when taken before meals [22].
  • Thyroid Medication (If Prescribed): Levothyroxine is best absorbed on an empty stomach [23].

2. Guidelines

  • Timing: Take these supplements with a full glass of water upon waking, at least 30 minutes before eating.
  • Consistency: Stick to a routine for optimal absorption and effectiveness.

 

Caution:

  • Individual Needs: Always consult with a healthcare provider before starting new supplements.
  • Possible Irritation: Some individuals may experience stomach discomfort; if so, consider taking with a small amount of food. 

 

Conclusion

 A well-crafted morning routine that aligns with our natural biology can significantly enhance daily performance and well-being. By understanding the neurobiology of arousal, incorporating morning exercise, practicing optimal hydration, strategically timing caffeine intake, and properly taking supplements, you set a strong foundation for the day ahead.

 

Ready to optimize your mornings for better health and productivity? Explore our range of supplements designed to kickstart your day at www.myactionpotential.com.

 

Disclaimer: The information provided in this blog post is for educational purposes only and is not intended to replace professional medical advice. Please consult a qualified healthcare provider before making changes to your health regimen.

 

 

 

References

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  2. Edlow, B. L., et al. (2021). The structural connectome of the human central homeostatic network. *Brain Connectivity*, 11(8), 618–633. https://doi.org/10.1089/brain.2020.0933
  3. Clements, A. D., & Fraser, T. (2020). The cortisol awakening response during adolescence: A systematic review. *Psychoneuroendocrinology*, 114, 104604. https://doi.org/10.1016/j.psyneuen.2020.104604
  4. Roenneberg, T., & Merrow, M. (2020). The circadian clock and human health. *Current Biology*, 30(7), R285–R295. https://doi.org/10.1016/j.cub.2020.01.035
  5. Petit, E., et al. (2021). Adenosine and sleep homeostasis: Sleep changes following basal forebrain or frontal cortex infusions of adenosine deaminase. *Scientific Reports*, 11(1), 7874. https://doi.org/10.1038/s41598-021-87338-4
  6. Souman, J. L., et al. (2018). Acute alerting effects of light: A systematic literature review. *Behavioral Brain Research*, 337, 228–239. https://doi.org/10.1016/j.bbr.2017.09.016
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  8. Kandola, A., et al. (2020). The effects of exercise on depression, anxiety, and stress: A review of meta-analytic studies. *European Psychiatry*, 63(1), e74. https://doi.org/10.1192/j.eurpsy.2020.72
  9. Lopresti, A. L., & Drummond, P. D. (2021). Efficacy of aerobic exercise for improving cognitive functioning in healthy adults: A meta-analytic review of randomized controlled trials. *Neuroscience & Biobehavioral Reviews*, 128, 647–657. https://doi.org/10.1016/j.neubiorev.2021.07.020
  10. Warneke, K., et al. (2020). Acute effects of stretching modalities on performance are not age-dependent. *International Journal of Sports Medicine*, 41(13), 934–941. https://doi.org/10.1055/a-1215-6365
  11. Maillard, F., et al. (2021). Effect of HIIT versus MICT on body composition and energy expenditure in overweight youth: A review. *Physiology & Behavior*, 229, 113244. https://doi.org/10.1016/j.physbeh.2020.113244
  12. Samson, M., et al. (2021). Effects of dynamic and static stretching within general and activity specific warm-up protocols. *Journal of Sports Sciences*, 39(14), 1615–1623. https://doi.org/10.1080/02640414.2020.1860666
  13. Bull, F. C., et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. *British Journal of Sports Medicine*, 54(24), 1451–1462. https://doi.org/10.1136/bjsports-2020-102955
  14. Gothe, N. P., & Khan, I. (2020). Yoga and mindfulness for enhancing cognitive function and emotional well-being. *Complementary Therapies in Clinical Practice*, 39, 101078. https://doi.org/10.1016/j.ctcp.2020.101078
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