My coach and I were just discussing this yesterday! My morning routine is one word: lazy! Coffee and tv and iPad (screen time doubled). But I just picked up ATOMIC HABITS by James Clear yesterday, and here comes this episode this morning, albeit during screen time!! No coincidence here! Great timing! I will make my plan tonight,! Thank you Dr. Ashley.!
great advice, Doc. consistent sleep & wake times make a big difference for me. i wake up, relax in bed & stretch. then i get up, drink water with salt & lemon, catch some sunlight with bare feet in the grass, feed the pets, chew caffeine gum & go for a walk. after breakfast i usually do some exercise. (i live in a subtropical zone, so that helps with all of the above.) eating more for breakfast and lunch with small dinners has helped me with those stubborn few pounds of belly fat that never seem to want to go away.
I love this video! For years I have made it a habit to not touch social media in first hours of waking up. Since May, I have made it a habit to walk in sunshine for at least 10-15 minutes for circadian reasons you mentioned. I workout most mornings. I used to do a lot of the things you mentioned in this video while I was losing major weight, but fell off when life got crazy. I miss it (and gained back the weight). The feeling of a structured and productive morning is amazing! I can’t say it enough. for the record, I was a habitual night owl, up to 12 at night and often 1-2am on weekends! I know how beneficial this is and I am now re-committed to incorporating these habits into my life FOREVER. They are truly transformative and life for me was so much better when they were apart of it. Thank you.
Thank you for watching! I am so happy to hear that you are recommitting to incorporating these steps back into your routine and making the decision to improve your health and life. Keep me updated on your progress!
Thank you for a great instructional video. I’m starting to walk upon walking 2 miles but not drinking full 32oz first but do during walk. Love the breakfast ideas and setting yourself up for success the night before. Thank you!
Thank you for sharing these practical planning tips. I like the idea of ending your evening by relecting on 3 things you're grateful for,proud of, and 3 things you can improve on. I used to tell my kids to think of 3 things they were thankful for every night before they went to sleep, so this is a good reminder that I can do this for myself as well. Oh, and the quote is, "If you fail to plan, you are planning to fail" attributed to Benjamin Franklin.
Thank you for this, Dr. Ashley. Since I've retired, I've been walking more. I have trouble sleeping, so lately I decided to get out for my walk earlier. Last night, I slept very well, so I am planning to get out and get some walking in each morning. I don't set my alarm ( I hate be awakened that way), but I wake up around the same time every day. While i walk, thank the Lord for many things and also pray for others. When I get back, I have my devotions, and all that sets a good tone for the day.
Thank you for watching! Cows milk is higher in sugar/carbohydrates and can lead to a insulin spike so I typically recommend heavy cream or half and half as a source of dietary fat or almond milk in place of cows milk.
Thank you for watching! I recommend trying my electrolytes from my supplement line Dr. Ashley Wellness (drashleywellness.com/). They are delicious and not too salty!
Thank you Dr Ashley. You are a breath of fresh air in this crazy weight loss space.. there are a lot of voices and ideas out there. My morning routine is very important to me and sets my day up, staying away from bad news and social media is key 🔑 ❤
I am the frazzled person- no set time to get up , screen time in bed , start with carbs and crave them all day - wow! I have a lot of work to do- thanks Dr Ashely for this episode - this is going to be life changing for me!!
Well I was watching the show and you came on talking about your product. Problem was, the camera didn't zoom in and let us see it, and a lot of us aren't able to turn up the tablets louder (me), so I couldn't hear what the name was, and you were talking so fast - your sales spiel was lost. It would be a good marketing tool- to show a "slow" picture of the products at the end. That way, I could have seen and read what I couldn't hear. Marketing management 20 years.
Thank you for you feedback! The products I discussed are listed in the description of this video as well as the link to the Dr. Ashley Wellness Website if you are interested in getting more information about the supplements or purchasing. I hope this helps!
Hi Dr Ashley - I'm new to your channel and really loved the tips you offered here today. I'm 59 years old and have ALL MY LIFE lacked discipline. From keeping up my childhood room, to my studies, to exercise, etc etc. I really like how you said we are our general and not to negotiate with our body! WOW! That's excellent. So key, I think, for me!
A lot of very good info to get started with and b/c it doesn't always sink in the 1st time w/me, I may have to watch this again. Thank you very much, Dr. Ashley!!
I think I have a decent morning routine but what I learned from this episode is that I need to just get up when I wake up which is typically pretty early at my age. I start stirring around 530 to 6 o’clock so I have been fighting to go back to sleep and I need to reset that and just understand that it’s my body telling me that I need to just get up and do a better job of meditating, journaling, getting some sun exposure, and hydrating before other things start to happen in my day. So thank you so much for the good reminders of how to properly set the day and to plan for the next day! This is a great episode!
Thanks for this great and useful video for me! Fortunately, I follow much of what you outlined for my morning routine and you, also, gave me some great suggestions to improve my morning routine. The one thing I do in the morning that has really worked for me, well, actually 2 things: (1) Consistent wake up time with no exceptions, (2) minimizing screen time (I avoid social media in the morning). As a PhD Weight Loss client, I have learned how important it is to have a meal plan for the day beginning with a healthy breakfast. You asked what I plan to implement. I am going to buy a small pocket size notebook and actually write down 3 goals for the day (not on my iPad or iPhone) so I can always have them in front of me to help me stay focused during the day.
I really appreciate your content! I could make 2 changes: Water first and no screens for an hour. (There are more, but I think making one or two changes to start with would be wise.)
I am so happy to hear! I agree that implementing changes in small achievable steps is a smart way to proceed. Once those are solid habits, you can add more from there!
Up at 4:30, at the pool at 5 - exercise for an hour - hour and half. Go home have coffee and drink packet. At least 5 days a week. Read news on the internet. Pretty well set for the morning routine.
Thank you for watching! I would recommend almond milk instead as soy milk is much higher in carbohydrates and more likely so spike your insulin levels. I hope this helps.
Great video. I enjoy listening to Praise and Worship in the morning to as a positive mind set for the day. Could you recommend a full gal plain Greek yogurt. Thanks
Hi James! Thank you so much for watching. I am glad you have something that helps set the tone for the rest of the day. I personally recommend the brand FAGE, they have a full fat plain Greek yogurt that tastes great with a small serving of mixed berries!
It is important to me have that buffer quiet time. I pray and read in the morning. My phone stays in DND until at least 8:00. I journal, if possible, but the quiet and prayer is centering to me. i do need to stay away from screen time. I am learning to leave my phone in another room. That is hard to do. But working on it.
Hi Kass, thank you so much for watching. Yes that quiet time is so important to starting the day off on the right foot. Like you said, it can certainly be challenging with how much our phones call for our attention, but its so worth it in the end. Keep pursuing a happier and healthier you! :)
Hi! There are still UV rays even on those rainy days. There are some devices that can also help to mimic the infrared light produced by the sun that you can look into purchasing!
My morning routine is terrible. I've had insomnia for 17 yrs now (ever since chemo) and I never sleep right. I've tried numerous things to sleep better - taking magnesium, avoiding caffeine, turning off my phone, wearing a blackout mask, going to bed early - they've helped slightly but I'm still dragging myself out of bed in the morning, barely able to function and with just enough time to grab my lunch and run out the door. I eat breakfast at my desk because I can never get up in time - bfast is usually eggs, with some tea & collagen bone broth powder. I used to be able to get up early, but when I hit 50, it just became impossible.
You're doing all the right things! Your breakfast is a healthy one too with great sources of protein. You could look into working with a hormone specialist and see if there's any potential to optimize hormones that will help support your sleep.
Thanks for that quick response! I have one more question. Why almond milk? I don't mind it, but I keep reading that I need more fat in the morning. Is the heavy cream or half and half satisfactory for fat? Or do I need something different?
Hi Debbie! A couple brands of protein powder I love are TruLean, Orgain, Ascent, and Optimum Nutrition. Since there are so many more options, I recommend choosing a brand of protein powder or pre-packaged protein drink that has
My coach and I were just discussing this yesterday! My morning routine is one word: lazy! Coffee and tv and iPad (screen time doubled). But I just picked up ATOMIC HABITS by James Clear yesterday, and here comes this episode this morning, albeit during screen time!! No coincidence here! Great timing! I will make my plan tonight,! Thank you Dr. Ashley.!
Thank you for watching! I'm glad this information is helpful for you!
I love that book. I’ve read it several time and actually near the end again. Good luck.
great advice, Doc. consistent sleep & wake times make a big difference for me. i wake up, relax in bed & stretch. then i get up, drink water with salt & lemon, catch some sunlight with bare feet in the grass, feed the pets, chew caffeine gum & go for a walk. after breakfast i usually do some exercise.
(i live in a subtropical zone, so that helps with all of the above.)
eating more for breakfast and lunch with small dinners has helped me with those stubborn few pounds of belly fat that never seem to want to go away.
I appreciate you sharing that information! I'm glad this video can be helpful for you. Thank you for watching!
I love this video! For years I have made it a habit to not touch social media in first hours of waking up. Since May, I have made it a habit to walk in sunshine for at least 10-15 minutes for circadian reasons you mentioned. I workout most mornings. I used to do a lot of the things you mentioned in this video while I was losing major weight, but fell off when life got crazy. I miss it (and gained back the weight). The feeling of a structured and productive morning is amazing! I can’t say it enough. for the record, I was a habitual night owl, up to 12 at night and often 1-2am on weekends! I know how beneficial this is and I am now re-committed to incorporating these habits into my life FOREVER. They are truly transformative and life for me was so much better when they were apart of it. Thank you.
Thank you for watching! I am so happy to hear that you are recommitting to incorporating these steps back into your routine and making the decision to improve your health and life. Keep me updated on your progress!
Old habits are hard to break but I'm so glad you're committing to reincorporating your routine to better your health and life!
Thank you for a great instructional video. I’m starting to walk upon walking 2 miles but not drinking full 32oz first but do during walk. Love the breakfast ideas and setting yourself up for success the night before. Thank you!
You are so welcome! I am glad you found this helpful - thank you for tuning in! :)
Thank you for sharing these practical planning tips. I like the idea of ending your evening by relecting on 3 things you're grateful for,proud of, and 3 things you can improve on. I used to tell my kids to think of 3 things they were thankful for every night before they went to sleep, so this is a good reminder that I can do this for myself as well. Oh, and the quote is, "If you fail to plan, you are planning to fail" attributed to Benjamin Franklin.
You are welcome! Thank you for watching. It is so important to stay grateful, even when circumstances are challenging. That is a great quote as well!
Thank you for this, Dr. Ashley. Since I've retired, I've been walking more. I have trouble sleeping, so lately I decided to get out for my walk earlier. Last night, I slept very well, so I am planning to get out and get some walking in each morning. I don't set my alarm ( I hate be awakened that way), but I wake up around the same time every day. While i walk, thank the Lord for many things and also pray for others. When I get back, I have my devotions, and all that sets a good tone for the day.
Thank you for watching! That sounds like an amazing morning routine to have each morning!
AFANTASTIC episode‼️ I agree with not having skim milk. But what do you think of whole milk?
Thank you for watching! Cows milk is higher in sugar/carbohydrates and can lead to a insulin spike so I typically recommend heavy cream or half and half as a source of dietary fat or almond milk in place of cows milk.
What is the app and dispenza meditation?
Headspace is a great app. As for Joe Dispenza meditations- check out his website!
What do u think of lactase milk? Is it just as bad as cows milk?
If you are lactose free, I recommend utilizing unsweetened almond milk as it is lower in carbohydrates/sugars. I hope this helps!
Sorry meant plan exercise and meals
Thank you!
What electrolytes do you recommend? I’ve tried them before and they tasted so salty and just not good!
Thank you for watching! I recommend trying my electrolytes from my supplement line Dr. Ashley Wellness (drashleywellness.com/). They are delicious and not too salty!
Thank you Dr Ashley. You are a breath of fresh air in this crazy weight loss space.. there are a lot of voices and ideas out there. My morning routine is very important to me and sets my day up, staying away from bad news and social media is key 🔑 ❤
Thank you for watching! I'm so appreciate that this information can be helpful for you!
I am the frazzled person- no set time to get up , screen time in bed , start with carbs and crave them all day - wow! I have a lot of work to do- thanks Dr Ashely for this episode - this is going to be life changing for me!!
Thank you for sharing that! I'm glad that the information in this video is helpful! Please keep me updated on your progress.
Lady in Red Routine...❤
13:51 limit screen time--
I’m listening while I have my morning coffee 😂
At least it's educational content!
Well I was watching the show and you came on talking about your product. Problem was, the camera didn't zoom in and let us see it, and a lot of us aren't able to turn up the tablets louder (me), so I couldn't hear what the name was, and you were talking so fast - your sales spiel was lost. It would be a good marketing tool- to show a "slow" picture of the products at the end. That way, I could have seen and read what I couldn't hear. Marketing management 20 years.
Thank you for you feedback! The products I discussed are listed in the description of this video as well as the link to the Dr. Ashley Wellness Website if you are interested in getting more information about the supplements or purchasing. I hope this helps!
Hi Dr Ashley - I'm new to your channel and really loved the tips you offered here today. I'm 59 years old and have ALL MY LIFE lacked discipline. From keeping up my childhood room, to my studies, to exercise, etc etc. I really like how you said we are our general and not to negotiate with our body! WOW! That's excellent. So key, I think, for me!
You are so welcome!! Happy that you found it helpful. You have the power!
A lot of very good info to get started with and b/c it doesn't always sink in the 1st time w/me, I may have to watch this again. Thank you very much, Dr. Ashley!!
Thank you for watching! I'm glad you found this information beneficial!
I think I have a decent morning routine but what I learned from this episode is that I need to just get up when I wake up which is typically pretty early at my age. I start stirring around 530 to 6 o’clock so I have been fighting to go back to sleep and I need to reset that and just understand that it’s my body telling me that I need to just get up and do a better job of meditating, journaling, getting some sun exposure, and hydrating before other things start to happen in my day. So thank you so much for the good reminders of how to properly set the day and to plan for the next day! This is a great episode!
I am so happy that you found this information useful! Finding a good morning routine will benefit you so much in the end. Thank you for watching! :)
Thanks for this great and useful video for me! Fortunately, I follow much of what you outlined for my morning routine and you, also, gave me some great suggestions to improve my morning routine.
The one thing I do in the morning that has really worked for me, well, actually 2 things: (1) Consistent wake up time with no exceptions, (2) minimizing screen time (I avoid social media in the morning). As a PhD Weight Loss client, I have learned how important it is to have a meal plan for the day beginning with a healthy breakfast.
You asked what I plan to implement. I am going to buy a small pocket size notebook and actually write down 3 goals for the day (not on my iPad or iPhone) so I can always have them in front of me to help me stay focused during the day.
That sounds great! I appreciate you sharing your personal insight. I'm so glad this video can be helpful for you.
I really appreciate your content! I could make 2 changes: Water first and no screens for an hour. (There are more, but I think making one or two changes to start with would be wise.)
I am so happy to hear! I agree that implementing changes in small achievable steps is a smart way to proceed. Once those are solid habits, you can add more from there!
Up at 4:30, at the pool at 5 - exercise for an hour - hour and half. Go home have coffee and drink packet. At least 5 days a week. Read news on the internet. Pretty well set for the morning routine.
Sounds like it! Way to go!!
What about soy milk? I use it in a smoothie. Is it ok to drink?
Thank you for watching! I would recommend almond milk instead as soy milk is much higher in carbohydrates and more likely so spike your insulin levels. I hope this helps.
Yes I agree need to plan and have a meals planned for the day
Thank you for watching!
Great video. I enjoy listening to Praise and Worship in the morning to as a positive mind set for the day. Could you recommend a full gal plain Greek yogurt. Thanks
Hi James! Thank you so much for watching. I am glad you have something that helps set the tone for the rest of the day. I personally recommend the brand FAGE, they have a full fat plain Greek yogurt that tastes great with a small serving of mixed berries!
This was great! I don't have anything to add...today... but I hope to develop a sustainable morning routine. Thanks, Dr. Ashley!
You're so welcome! I am looking forward to hearing how your morning routine develops. Keep pursuing a better YOU every day, YOU deserve it! :)
It is important to me have that buffer quiet time. I pray and read in the morning. My phone stays in DND until at least 8:00. I journal, if possible, but the quiet and prayer is centering to me. i do need to stay away from screen time. I am learning to leave my phone in another room. That is hard to do. But working on it.
Hi Kass, thank you so much for watching. Yes that quiet time is so important to starting the day off on the right foot. Like you said, it can certainly be challenging with how much our phones call for our attention, but its so worth it in the end. Keep pursuing a happier and healthier you! :)
I keep hearing about "resetting your circadian rhythm," but how do I do this when it's raining? Or severely overcast? Thank you for your input! 😁
Hi! There are still UV rays even on those rainy days. There are some devices that can also help to mimic the infrared light produced by the sun that you can look into purchasing!
My morning routine is terrible. I've had insomnia for 17 yrs now (ever since chemo) and I never sleep right. I've tried numerous things to sleep better - taking magnesium, avoiding caffeine, turning off my phone, wearing a blackout mask, going to bed early - they've helped slightly but I'm still dragging myself out of bed in the morning, barely able to function and with just enough time to grab my lunch and run out the door. I eat breakfast at my desk because I can never get up in time - bfast is usually eggs, with some tea & collagen bone broth powder. I used to be able to get up early, but when I hit 50, it just became impossible.
You're doing all the right things! Your breakfast is a healthy one too with great sources of protein. You could look into working with a hormone specialist and see if there's any potential to optimize hormones that will help support your sleep.
Thanks for that quick response! I have one more question. Why almond milk? I don't mind it, but I keep reading that I need more fat in the morning. Is the heavy cream or half and half satisfactory for fat? Or do I need something different?
Yes, the fat will be coming from your heavy cream or half and half. We like unsweetened almond milk as it's lower in sugar and carbohydrates!
I have a similar routine but will focus on drinking more water early in the morning. I too plan my food for the day the night before.
Hi Jennifer! Thank you so much for watching. So glad to hear you are taking steps to improve the start to your day. Let me know how it goes. :)
When you say heavy cream what type of heavy cream are you talking about?
Thank you for watching. Any type of heavy cream is great. For example, Horizon Organic or any generic store brand of Heavy Cream.
I’ve got to add the water 💧 in before my coffee ☕️.
YESSS!
Good balanced information🎉
Thank you for watching! I'm so glad that you found this video helpful!
What do you recommend for a protien drink?
Hi Debbie! A couple brands of protein powder I love are TruLean, Orgain, Ascent, and Optimum Nutrition. Since there are so many more options, I recommend choosing a brand of protein powder or pre-packaged protein drink that has
You are so cute Dr Ashley ❤thanks for everything you teach us.
You are so welcome, thank you for watching!