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Have you ever woken up feeling stressed, tired or out of sorts, only to find that the feeling seems to follow you throughout the rest of the day? How you start your day can have a bigger impact on your health and wellbeing than you might realise. In midlife, when changes in hormones, energy, sleep, metabolism and stress resilience can make it harder to feel consistently well, a healthy morning routine can help give your body the right conditions to function at its best. The good news is that the healthiest morning routine for midlife doesn’t need to be complicated or time-consuming. A few simple morning habits—hydrating, getting natural morning light, moving your body, eating well and taking a moment to connect with yourself—can help you start the day feeling more energised, grounded and prepared for whatever lies ahead.
I think we have all had the experience at least once where we have “woken up on the wrong side of the bed”, feeling stressed, anxious or grumpy, and then the rest of the day has gone wonky as a consequence and doesn’t really level out until you reset with sleep that evening. Most of us understand that in terms of our mood. We have experienced that how we feel in the morning tends to colour how we perceive and live the rest of our day. What is not so commonly known, is that it is the same for the functioning of our body.
Mornings are the critical time to set ourselves up for the day mentally, emotionally and physically and if we don’t set certain things in motion there, it has a flow on effect for the day that can be very hard to recover from.
That is what the Living Midlife Well Morning Reset is about. I’ll be honest, I designed it for myself, because I wanted to know a) what are the key health and wellbeing habits for a person in midlife, and b) how can we put those habits into a daily system that is manageable to follow in every day life.
In this article I am going to talk about what the key health habits are and why they are important to incorporate consistently into our midlife mornings.
This is the background behind the LMW Morning Reset, which is the how and you can get that for free here as an online app.
Why Your Morning Routine Matters More in Midlife
One of the core beliefs underlying Living Midlife Well is that wellbeing comes from living in harmony with the way your body is designed to function. The human body is incredible. It has built in systems to maintain balance and health. It just needs to be supported with the right resources and environment. The four key health habits of the LMW Morning Reset are not revolutionary. They are natural, basic and free. They are what the human body developed with. The issue now, is that modern city life does not foster those habits. It fosters the opposite, and as a result our bodies are not getting what they need to function well. The result of that is that we experience various levels of imbalance which can show up as:
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sleep issues
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hormone imbalances
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blood circulation issues
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low energy
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joint and muscle aches and pain
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brain fog
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memory loss
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accelerated aging
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skin sensitivity, acne, rashes, dullness and loss of elasticity
Why a Healthy Morning Routine Shouldn't Add More Stress
From this list you may have noticed that a lot of the issues that people experience in midlife can be connected back to not giving the body the resources and environment it needs for health. At this point I am going to clarify something important. It is possible for people to be following a really healthy routine and seemingly doing all the right things to maintain their health, and still be experiencing these issues. There could be a number of reasons for this, but one of the most common is stress. Chronic stress wreaks havoc on your body and following a strict health routine where you put pressure on yourself to do all the right things, can be putting your body under chronic stress which is undermining the other healthy things that you do. This is why listening to your own body needs to be the foundation for any health programme you follow. A little stress now and then to prompt growth is good, but if you are feeling pressured by your routine every day or every time you engage with it, then I would recommend taking a step back and reflecting on whether it is actually beneficial for your body.
This is one reason why I wanted to make the Morning Reset routine simple and adaptable. Not just to make it easy as a marketing thing, but so that it reduces stress rather than creating additional pressure. I wanted it to feel natural and enjoyable, not like another thing that needed to be ticked off or achieved.
That’s the background intention behind the Morning Reset, now let’s look at the five key components and why they are important.
The 5 Essential Elements of a Healthy Midlife Morning Routine
The five elements of the LMW Morning Reset are:
1. Hydrate – Refresh your body
2. Calibrate – Power up your body with natural light
3. Activate – Move your body
4. Fuel – Nourish yourself with a protein-rich breakfast
5. Connect – Reconnect with yourself and what matters most today
1. Hydrate: Why Drinking Water First Thing Matters
Most of us know that it is very important to drink water and stay hydrated, but it is especially important to drink water when you first get up in the morning. This is because overnight while you slept your body lost water through respiration (breathing), sweat and urine production. It is likely that you wake up dehydrated to some level. Adequate hydration is important for brain function and energy levels. Even mild fluid losses of 1 to 3% can reduce focus, slow reaction times, impair working memory, increase anxiety, and trigger physical and mental fatigue. The other thing that happens when you are dehydrated, is that your blood thickens and does not flow as easily. Your blood is at its thickest when you wake up. Mornings are the most common time for heart attacks and strokes to occur, and the risk of having a heart attack or stroke begins to increase in midlife.
If you feel sluggish in the morning, it is highly likely to be connected to being dehydrated. When you wake up with low fluid volume in your body, your heart has to work harder to pump oxygen and nutrients to your brain, which can cause morning fatigue and brain fog.
The other thing that drinking water first thing in the morning does, is stimulate your digestive system and bowels. In other words, it helps you poop and eliminate waste.
Coffee in the Morning: Should You Drink Water First?
I don’t include the question of drinking coffee in the Morning Reset, but I know that many people will be curious about how it fits in a morning routine (and whether it even should) so I am going to address it here. If you love a cup of coffee in the morning, drink a glass of water first. Caffeine can have a mild diuretic effect, meaning it can stimulate an increase in urine production which causes the body to get rid of salt and water. This can reduce the total fluid volume in your blood vessels. The impact of this can be lower if you drink coffee regularly and if you have coffee in a large cup of water as opposed to a more concentrated shot. However, drinking water first in the morning before your coffee is a good practice because it hydrates your body before the caffeine impacts it. Drinking water first may also address the feeling of sluggishness that you are drinking coffee to “wake you up” from.
There is another reason you may want to consider actually replacing your morning coffee with a glass of water. Caffeine stimulates the central nervous system and prompts the adrenal glands to release stress hormones like adrenaline and cortisol. If you are a regular coffee drinker, then your body adapts and the release of stress hormones is lower. However, during midlife hormone shifts this becomes a more significant issue for both men and women (male and female bodies).
After age forty testosterone levels in male bodies start to decline, and from the onset of perimenopause levels of estrogen, progesterone and testosterone begin to decline in female bodies. High levels of cortisol further reduces the production of these hormones and can interfere with how they are utilised in the body. Thus, as caffeine stimulates the release of cortisol, then it may have an impact on your sex hormone production and make midlife hormone transition symptoms worse. This can have an even stronger effect in the morning because your body naturally produces a peak surge of cortisol within 30 to 60 minutes of waking up, which is called the Cortisol Awakening Response. Having a cup of coffee early in the morning can stimulate increased levels of cortisol when your cortisol levels are already high and cause further hormone issues.
How to manage this:
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Drink a glass of water when you first wake up before you drink coffee
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Delay drinking your first cup of coffee until 60-90 minutes after waking to allow your natural morning cortisol surge to subside
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Listen to your body - tune into whether you feel more anxious after drinking your coffee, or your energy levels crash later in the day, or your perimenopause or menopause symptoms appear worse. If so, you may want to consider switching the coffee out for a beverage that is going to nourish your body more.
2. Calibrate: Why Morning Light Is Important for Your Body Clock
I have been doing sunrise walks for several months now. I started at the beginning of winter which had pros and cons. The positive was that the sunrise was later so it was easier for me to fit in my walk after breakfast. The downside was obviously that it was often very cold, however, I quite like the cold. What I noticed when I started doing these sunrise walks was that I had better energy during the day, and felt more ready and settled for sleep at night. I also find it very uplifting and calming. Looking at the colours and cloud patterns in the sky as the sun rises is a beautiful way to start the day and I take this time to simply be present in my body, in the environment and with my thoughts. Most of the time I leave my phone at home, though occasionally I will take it and make a video for social media if I feel inspired.
This habit is probably the one that most people miss as part of their health routine. We remember to drink water, and we are aware of the need to exercise and eat well, but the importance of light often gets overlooked. Nothing can really compensate for the health benefits of natural light. You can sit in an infra-red sauna or chill out under a red light mask, but it doesn’t have the same full range of benefits as exposure to natural full-spectrum light, and especially to natural light first thing in the morning.
You may know that we need sunlight on our skin to produce vitamin D, but the value of exposure to sunrise light is way more than that for two main reasons: it sets your body clock correctly and it stimulates your cells to produce energy. The frequency make-up of sunlight changes over the course of the day, and those different frequency wavelengths stimulate different responses in your body. At sunrise, the sunlight is dominated by red and near-infrared wavelengths and a specific ratio of blue light that only exists at that time of the day. The red and infrared frequencies penetrate deeply into your tissues and prime your mitochondria, the tiny power-producers inside your cells, for the days energy production. The specific ratio of blue light entering your eyes with that specific angle of the sun sets your body’s master clock to start. This internal clock is also known as your circadian rhythm and it controls sleep, hormone levels, body temperature and metabolism. Exposure to sunrise light sets the optimum daily timing for your Cortisol Awakening Response, growth hormone secretion, thyroid hormone conversion, insulin sensitivity curves, body temperature rhythm, the timing of mitochondrial growth and repair and melatonin onset in the evening. This means that if your body does not get this signal to set your body clock at the very start of the day, then it can have a negative impact on your:
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blood sugar levels
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regulation of your body temperature
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thyroid function
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sleep
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energy levels
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metabolism
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muscle mass
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stored body fat
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bone health
At this point you may be thinking, “Okay, I understand the importance of light, but I’m not going to be getting up at 5am every day to watch the sunrise.”
I understand that the sun rises at different times in different countries and in different seasons, which can make this habit a little challenging.
What I will say is, aim to get outside as close to sunrise as you can without it becoming stressful, because that would be counterproductive. Plus, once you start doing this and experience the benefits of it, then you may be surprised at how it shifts other things for you and becomes easier.
3. Activate: Why Morning Movement Is Important in Midlife
I talked earlier in the article about how drinking water was important to get your blood flowing and help reduce the feeling of sluggishness in the morning. Movement is the other half of that equation. Simply put, the best antidote for morning sluggishness is to drink water and get active. Your body is designed to move to function effectively. Movement promotes the circulation of blood and lymph. Blood transports nutrients and oxygen, and lymph removes wastes.
How a Morning Walk Can Boost Energy and Brain Health
Regular, moderate physical activity such as walking has also been shown in various studies to enhance brain function and it may help prevent or delay cognitive decline. The increase in blood flow to the brain and two key chemicals stimulated by physical activity can increase the size of the hippocampus, which is the part of the brain connected to memory and spatial awareness of your environment. I can’t guarantee that getting more exercise will help for those moments where you immediately forget why you walked into a room, but it will definitely help you think more clearly and remember more.
A short, moderate to brisk walk is enough to stimulate these benefits. In fact, excessive intense exercise can actually have a detrimental effect from age forty onwards, because it stresses the body and creates high levels of stress hormones like cortisol. As I noted before, high levels of cortisol can reduce the production of estrogen, progesterone and testosterone and can interfere with how they are utilised in the body. This is true of both male and female bodies, but female bodies become even more sensitive to stress during perimenopause and menopause.
4. Fuel: Why a Protein-Rich Breakfast Matters in Midlife
Protein is more than just a gym buzzword; it’s a cornerstone of health. It fuels muscle growth, strengthens bones, supports immunity, regulates hormones and promotes healing.
Erika Jimenez - The Power Of Protein: Why It Matters For Your Health
Protein provides the core building blocks for almost every part of your body. It builds and repairs skin, muscles, blood and bones, creates hormones and enzymes to run chemical reactions, and produces antibodies to keep your immune system strong. For ongoing renewal and repair your body needs a constant supply of quality protein. Protein also helps with keeping your energy levels balanced because it helps to regulate your blood sugar levels. As you get older your body starts to lose more muscle mass. To combat this, you need to consume more protein and engage in regular strength training exercise.
Starting your day with a high-protein breakfast is especially beneficial. Protein helps repair and maintain your muscles after an overnight fast, keeps you feeling full for longer, and gives your metabolism a helpful boost. A protein-rich breakfast can also help stabilise blood sugar and keep your energy levels steadier throughout the morning. Even if you don’t feel hungry first thing in the morning, your body still needs fuel. While your appetite may take a little while to wake up, your brain and body are already getting ready for the day ahead.
Eating breakfast helps support your body’s natural morning rhythm. If you regularly skip breakfast, your body may rely more on stress hormones to keep your blood sugar stable. Research suggests this can leave stress hormone levels higher for longer, making it harder to maintain steady energy, a calm mood, and healthy sleep patterns. A nourishing breakfast gives your body the fuel it needs so it doesn’t have to work as hard to keep everything in balance.
What About Intermittent Fasting in Midlife?
Personally, my metabolism is such that I don’t function well if I don’t eat first thing in the morning. There are other people who feel much better when they fast until lunchtime. I do not think there is one right answer as to whether eating first thing in the morning or fasting until later is the best or healthiest option. My advice would be to explore different options and test to see what works best for your body at this time and be aware that with fluctuating hormone levels that may change.
What can be agreed upon is that adding at least twenty-five grams of protein to the first meal of your day is key to giving your body the resources it needs to function well.
5. Connect: Why Your Mental and Emotional Wellbeing Matters Too
The first four elements of the LMW Morning Reset are designed to provide the key elements you need each morning for good physical health. The fifth element is to support your mental and emotional health. It consists of four questions that help you set an intention for the day by considering things that are often overlooked: how you want to feel, how you can nourish and support yourself, what you would like to do for enjoyment, and what matters most to you today.
These four questions go above and beyond the normal physical self-care that most people think about which is normally things like the first four elements of the Morning Reset. This last element prompts you to think about what you need today, what you enjoy and what you value. This is key to incorporating more YOU in your life.
If you want to know the specific four questions, then you can read about them here. They are also in the LMW Morning Reset online app.
How to Create a Healthy Morning Routine That Works for You
The purpose of a morning routine isn’t simply to make you healthier.
It’s to help you live better.
It’s to help you feel better.
The way you start your day matters. In midlife, when your body and life are changing, giving yourself the right resources and environment each morning can make a meaningful difference to how you feel and function throughout the day. The LMW Morning Reset is not about following a perfect routine or adding more things to your already busy life. It is about a few simple, natural habits that support your body’s basic needs: hydrate, calibrate, activate, fuel and connect. Most importantly, it is about listening to your body and finding a morning rhythm that works for you. You don’t need to overhaul your life to start living midlife well—you can begin by making your mornings work better for you, one simple step at a time.
I know from experience that you can have a morning wellbeing routine that is simple, and effective, and which can be enjoyable. It doesn’t have to be complicated or take a lot of hard work. Our ancestors maintained their health by simply flowing with natural rhythms. You can make life better AND easier.
Just One Thing
My Just One Thing action point for this week is to choose one of the five elements of the LMW Morning Reset and start incorporating it into your mornings.
Start with one.
See how it feels.
Pay attention to your body.
Then, when you’re ready, add another.
Remember, the goal isn’t to create the perfect morning.
The goal is to create a morning that helps you feel better and live better.
If you want more information about how to do that, then you can access the LMW Morning Reset online app via this link.
I would also love to hear any feedback you have about the LMW Morning Reset. Was it easy to use? What did you like about it? What would you change about it?
Janine
Frequently Asked Questions About the Healthiest Morning Routine for Midlife
What is the healthiest morning routine for midlife?
The healthiest morning routine for midlife is one that supports your body’s natural needs without creating additional stress. The LMW Morning Reset focuses on five simple elements: hydrate, calibrate, activate, fuel and connect. This means drinking water, getting natural morning light, moving your body, nourishing yourself with a protein-rich first meal, and taking time to consider how you want to feel and what matters to you that day.
What should I do first thing in the morning for better health?
A simple place to start is by drinking a glass of water when you wake up. Your body loses water overnight, so morning hydration can help support energy, brain function and circulation. From there, getting natural morning light and some gentle movement can help you transition into your day.
Is a morning routine important in midlife?
Yes. Your morning is an opportunity to support your physical, mental and emotional wellbeing before the demands of the day take over. In midlife, when changes in energy, sleep, hormones and metabolism can affect how you feel, establishing simple morning habits can help provide your body with the resources and environment it needs to function well.
Why is morning sunlight important in midlife?
Natural morning light helps regulate your body clock and supports the natural rhythms that influence sleep, energy and other bodily processes. Getting outside in natural light early in the day is therefore an important part of the LMW Morning Reset.
Should I drink water before my morning coffee?
If you drink coffee in the morning, having a glass of water first is a simple way to hydrate your body after sleep before consuming caffeine. You can also experiment with delaying your first coffee and pay attention to how your energy, mood and body respond.
Is a protein-rich breakfast important in midlife?
Protein is an important building block for muscles, bones, hormones, enzymes and immune function. As we get older and naturally begin to lose more muscle mass, getting enough protein becomes increasingly important. A protein-rich first meal can also help you feel fuller for longer and support steadier energy and blood sugar throughout the morning.
How much protein should I eat at breakfast in midlife?
The LMW Morning Reset recommends aiming for at least 25 grams of protein in your first meal of the day. Your individual nutritional needs may vary, so it is worth considering what works well for your own body and circumstances.
Is intermittent fasting healthy in midlife?
There isn't necessarily one right answer for everyone. Some people feel better eating soon after waking, while others feel better fasting until later in the day. The important thing is to pay attention to how your body responds and recognise that your needs may change as your hormones and circumstances change. If you do fast, make sure your first meal provides the nutrition your body needs, including adequate protein.
What is the best exercise to do in the morning in midlife?
You don't need an intense workout to benefit from morning movement. A short, moderate or brisk walk can get your body moving and support circulation and brain function. The key is to choose movement that supports rather than unnecessarily stresses your body.
Can a morning routine reduce stress in midlife?
A morning routine can support wellbeing, but it shouldn't become another source of pressure. A routine that makes you feel that you have to complete a long list of tasks perfectly can actually add stress. The aim of the LMW Morning Reset is to make your morning routine simple, adaptable and enjoyable, so that it supports you rather than becoming another thing you have to achieve.
How can I start a healthy morning routine if I don't have much time?
Start small. You don't need to completely redesign your morning. Try drinking some water when you wake up, stepping outside for a few minutes of natural light, taking a short walk, or asking yourself one of the Morning Reset questions. Small, consistent changes can be easier to maintain than an elaborate routine.
Other ways you can connect with me:
Website blog (includes copies of my second newsletter: Midlife Made Easier )
YouTube Channel videos and podcast episodes