EP 306: Morning Rituals That Matter

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Remember when mornings meant rushing through coffee while frantically checking emails? What if your first waking hours could actually set you up for a day of vitality and strength instead? 

Six simple morning habits can completely transform how you feel throughout your day, especially as we navigate the unique challenges and opportunities of life after 50. This episode walks you through practical morning rituals that honor your changing body while maximizing your energy and focus.

Discover why stretching first thing can alleviate those mysterious aches (hint: tight hamstrings might be causing your lower back pain!), and why hydrating before that beloved cup of coffee makes a surprising difference to your brain function. We explore the powerful benefits of morning sunshine without the distraction of devices, and why movement early in the day becomes increasingly crucial as hormones change and muscle mass naturally declines.

The morning habits we discuss aren't about perfection or adding stress to your routine. They're about small, consistent actions that remind you that you're worth the time, energy, and care. Whether it's savoring a protein-rich breakfast without scrolling, or taking five minutes to plan meals that support your changing nutritional needs, these simple shifts add up to significant wellbeing.

Ready to transform your mornings and feel more energized, focused and strong? Listen now, and remember – when you know better, you do better. Share this episode with a friend who might need a little morning inspiration too!

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Episode Transcript

Speaker 1 (00:00):
Let me ask you something.
How do you usually start yourday?
Well, for a long time, mine wasall about coffee and catching
up on everything.
I didn't finish the day before,you know.
Checking your emails, checkingyour texts things like that
Sound familiar, but I've learnedthat mornings don't have to be
rushed.
They can actually be a time totake care of you.

(00:23):
Women everywhere are chasingdreams, starting new adventures
and finally putting themselvesfirst, and it all starts with
how we start our day.
Today, I'm sharing six simplemorning habits to help you feel
more energized, focused andstrong.
So let's do this energized,focused and strong.

(00:50):
So let's do this.
Welcome to All About Hair and somuch more.
I'm your host, denise Kylitz,and I'm so excited to have you
here.
If you love hair, beauty andall the ways to feel amazing
inside and out, you're in theright place.
But here's the twist we're notjust talking hair anymore.
We'll dive into everything.
Life After 50 brings Health,hormones, relationships, fitness

(01:12):
and so much more.
This is a space for women whoare embracing change, building
confidence and living withcreativity and grace.
So let's get started.
First things first.
You want to start with a gentlestretch.

(01:34):
We've all heard it If you don'tuse it, you lose it.
And that does come with yourmuscles too.
Yep, it's true.
So as we age, our flexibilityand our balance become more
important than ever.
So start your day with just afive minute stretch.
Get over on the side of the bedyou know when you're waking up,
and even if it's just reachingfor your toes and rolling your

(01:57):
shoulders, it just sets the tonefor the day and it helps
prevent stiffness.
And did you know thatstretching actually helps other
age-related aches?
Yeah, I found out thathamstrings if your hamstrings
are tight, it actually makesyour lower back hurt.
That is actually from sittingat like.
For me it's from sitting at mydesk all day.

(02:19):
I've actually incorporatedstretching into my gym routine.
When we go to the gym, we goabout five times a week we try
to, and I've actuallyincorporated stretching into my
gym routine.
When we go to the gym, we goabout five times a week, we try
to, and I've actuallyincorporated 15 minutes of my
gym routine because I like tolift weights, I like to get on
the treadmill, but I've actuallyincorporated 15 minutes to just
stretching and that has reallyhelped my lower back pain.

(02:41):
You want to make sure you'restretching your hamstrings, your
calves, your shoulders.
For sure, we hold a lot ofstress in our back, in our upper
back, in our shoulders I don'tknow about you, but my shoulder
blades, oh my goodness.
So if you can find some simplestretches to do and incorporate

(03:01):
that in your morning, you willfeel so, so much better
throughout the day.
Second thing you want toconsider and I heard this tip
from Rachel Hollis you want tomake sure that you hydrate
before you drink coffee.
I know, I know, coffee's thething that gets you going,
especially if you're a coffeedrinker like me.
But while your coffee's brewing, drink at least eight ounces of

(03:24):
room temperature water, so itdoesn't shock your system.
And if you can drink more thanthat, that's even better,
because you really should bedrinking.
I think what it is is like yourweight, or you double your
weight in water in ounces everyday.
Why do you want to do this?
Overnight, your body becomesdehydrated, and so rehydrating
first thing in the morning helpsyour brain, your energy levels

(03:48):
and digestion and yes, coffee'sstill on the table.
In fact, studies show it canhelp with focus and even help
protect against cognitivedecline.
Drink your water, then drinkyour coffee.
The third thing you want toconsider is stepping into the
sunshine.
Before you get on your phone,before you open your laptop,

(04:12):
step outside, breathe in themorning air, soak up a little
sunshine.
We love to watch the sunriseevery single day.
We're fortunate enough that oursunroom faces the east, so we
get to watch the sunrise everymorning.
Love, love, love it.
We're very, very blessed.
Stepping out into the sun notjust watching the sunrise, but

(04:36):
stepping outside into the sunget your face in the sunshine.
It actually boosts your mood,it supports vitamin D production
and it helps set your internalclock.
But even if it's cloudy, justbeing in nature without
distractions like your cellphone can lift your spirits.
What you really want to do is,you know, maybe take your dog

(04:59):
for a walk or get out in yourgarden, pull a few weeds or just
simply stand on your porch andthink about how grateful you are
.
But make sure you're doing itwithout any devices.
Don't have your plugs in whatare they called?
Your pods in.
Don't have your phone going.
Don't listen to podcasts whileyou're doing going.
Don't listen to podcasts whileyou're doing it.
Don't listen to music.
Just listen to nature andwhatever that looks like to you.

(05:23):
Make sure you make it a morningritual.
I think you're really going toenjoy that one.
Number four move your body.
Yeah, even if it's just for alittle bit, hormones change and
muscle mass declines.
You've probably noticed thatand you know how important
weight training, weight liftingyou know it is important.

(05:44):
But moving your body, that'sour superpower.
Yep, whether it's just goingfor a walk, a brisk walk, or
maybe you're dancing around inyour kitchen while you're making
breakfast, or just 20 minutesof strength training.
If you don't have weights, usesoup cans, use water bottles
filled with water and findsomething you enjoy.

(06:05):
But schedule it early in theday.
That's the deal, because lifegets in the way.
I tell you, if we don't workout and go to the gym first
thing in the morning, it justdoesn't get done.
Things happen, or you justdon't feel like it in the
afternoon because you've beengoing all day long.
But just remember, whatever youplan doing, moving your body,

(06:27):
remember consistency overintensity.
You don't have to go full onall the time, but you do need to
be consistent.
That's like with anything.
A little bit of movement goes along way.
If you do it every day.
Eating a balanced breakfast Doyou know how important this is
Skip the sugar.
Don't eat cereal or muffins,donuts or my favorite pancakes.

(06:52):
Fuel your morning withsomething nourishing that has
protein in it.
Actually, experts recommend acombo of protein, healthy fats
and produce, and it doesn't haveto be fancy.
It could be scrambled eggs withspinach, or Greek yogurt with
blueberries, or even a smoothiethat you throw some protein

(07:13):
powder in, maybe some banana,some Greek yogurt, spinach.
Whatever you have, sit down andreally savor your breakfast.
It also just creates a momentof peace before your day begins.
Remember to do this withoutscrolling on your phone.
Everything is without scrollingon your phone.

(07:33):
I know if you're like me.
You tend to reach for thatphone first.
I tend to do it because myhusband and I do Wordle every
morning, and so while ourcoffee's brewing, we're both
doing our Wordle.
Get your brain going, too Okay.
Lastly, before your day getsgoing, take five minutes to plan
your meals.
I know I'm not a good mealplanner.

(07:56):
It is one really good thing todo.
My sister's really good at this.
She plans all her meals.
She actually makes all hermeals on Sunday for the whole
week.
So that way she sets herself upfor success and she's lost like
25 pounds doing it this way.
So she divvies out her meals inlittle glass containers and
puts it in the refrigerator andthat way her and her husband

(08:18):
just have easy breezy, lunch orsometimes even dinner when she
has to work late.
But things, stuff like salmon,walnuts, leafy greens, calcium
rich foods my favorite snackwould be almonds with cheese.
Love that, I love it, and ifyou want to, you can add an
apple in there too, becausethat's great for fiber.

(08:40):
Anyway, just having a plan forwhat you're going to snack on,
what you're going to have forlunch, just having a plan for
what you're going to snack on,what you're going to have for
lunch, it really does reduceyour stress later, because you
know when we're, at the end ofthe day, the last thing you want
to do here.
Oh, I hate that.
What's for dinner?
I hate that.
I hate that decision-makingtime, and if you don't have
simple solutions, you're goingto just eat like crap.

(09:02):
Trust me, I've done it, and I'msure you've done it too.
So here's my closing thoughts.
Let's just recap what we'vetalked about Stretch, hydrate,
get some sunshine, move yourbody, eat well for breakfast and
plan your meals.
It's not about overhauling yourlife overnight, come on.

(09:24):
It's just about small shiftsthat can add up, and habits to
remind you that you're worth thetime, energy and care.
This is the time to find joy inyour life, even in the smallest
things.
So, whether it's your morningcup of coffee, your sunrise walk
or just that peaceful bite ofbreakfast, lean in to the beauty

(09:47):
of now.
Thank you so much for spendingyour morning with me, and if
this episode spoke to you, shareit with a friend who might need
a little morning inspirationtoo.
And until next time, remember,when you know better, you do
better.
Thanks for tuning in to AllAbout Hair and so much more.
If you enjoyed today's episode,be sure to subscribe to our
YouTube channel so you nevermiss a new one, and if you think

(10:10):
someone else would love it too,share the episode.
Let's keep spreading the loveand learning together.
See you next time.