Morning routine for health and energy all day long

If you want to be successful at setting each day up for success, one of the biggest hurdles you’ll need to overcome is cultivating a consistent, healthy morning routine.

I know that may seem like a tall order, but the incredible benefits you will get from a grateful, intentional routine are endless, and I promise that it’s way easier than you think!

The truth is, healthy, successful people not only think differently than everyone else but they ACT differently!

My list of top 5 actions to take in the morning to set yourself up for a healthy, successful day:

1. Hydrate. Drink 12-16 ounces of water before your feet hit the floor. Keep a bottle of water on your bedside table!

2. Bounce. Using a rebounder, mini-trampoline, or just your good old bed, lightly bounce up and down for 5-10 minutes in order to “massage” your lymphatic system and help it clean out old lymph more efficiently. It will also wake you up gently and help clear your mind.

3. Breathe. Standing, sitting, or laying, take 5 or more breaths with a 10 second inhale, a 30-40 second hold, and a 20 second exhale. Make sure you feel your belly rise with each inhale and deflate with each exhale. Pay close attention and count the seconds for every breath. This will allow you to highly oxygenate your cells, improve blood flow and mental clarity.

4. Incant with intention. Pick a phrase that makes you feel strong and set specific intentions for yourself each day. Whether you want to be more productive, more loving, more tolerant, more forgiving, more focused on your nutrition, or anything else, set the intention and then repeat your power phrase 5 or more times. A couple examples of ones I like to use are “All I need is within me now” or “Now I am the voice!” Writing them down also helps anchor in your intentions.

5. Gratitude. Always set aside 5 minutes or more each morning to sit quietly, breathe deeply, and get grateful for all of the things in your life that are a blessing. An attitude of gratitude is something that is stronger than any other state of mind and will last all day.

And of course eat a healthy breakfast that has all macronutrients, carbohydrates, protein, and fat. Aim for 350-400 calories to fuel you through your busy morning!

Leave a comment below letting me know what your favorite morning routine activities are!


  1. Irene says

    Great video Daniele. Looking forward to trying out your morning routine. Wanted to ask about breakfast. I have limited time in the morning, so cooking and extensive breakfast prep are not options for me. I am hoping you could give me a few examples of good grab and go options that fall into your 350-400 calories/macronutrients/carbs/protein/fats recommendation. Also, what are macronutrients? Thanks so much! – Irene

    • DiabetesDominator says

      Thanks Irene! I highly recommend doing a shake in the morning. Since you are signed up for the True You Fitness: Total Health Transformation you will get a video about how I make shakes but I will give you the short version here. Big handful of baby spinach, big tablespoon of peanut or almond butter (only ingredient on the label is peanuts or almonds), 1/2 cup of fruit (my favorite is berries or 1/2 apple), 1 to 1 and 1/2 cups water or unsweetened almond milk, the rest is optional but I usually add: tablespoon of chia seeds, tablespoon flax seeds, 1/4 teaspoon stevia, 1 scoop vanilla or strawberry banana protein powder, basil or mint leaves. Throw all into a Nutribullet or other high powered blender. Tastes delicious and the variations are endless by switching up the types of fruit, the nut butters, and the protein powders.

      Another super easy prep ahead suggestion is 2 hard-boiled eggs (which you can prep up to 3-5 days before) with an apple and 2 tablespoons of peanut butter or almond butter. Or here’s a recipe for egg muffin cups that you can make on the weekend and have available all week long.

      We will cover macronutrients in detail on Module 2 of the True You Fitness: Total Health Transformation, but the short answer is that macronutrients is the technical term for carbohydrates, protein, and fat. Hope this helps and keep up the awesome efforts!

      • i just wish mine would not change all the time,it would be easy if you could eat the same food and take the same amount of inslin and get the good readings always ,but it do not,never will so play the game and not die is all you can do charlesblanton

        • DiabetesDominator says

          Hi Charles, I hear you truly as diabetes management is no easy task, but personally I don’t wish things were easier, I work on becoming more in tuned with my intuition so that I can do better by learning from each experience. I also work heavily on accepting the things I cannot change so that when things don’t go the way I’d planned, I accept it quickly, learn a lesson (hopefully) and move forward with more wisdom!

  2. Mary Shivy says

    I am just starting the morning routine tomorrow, Fri. 8/21.
    It will take me a few days to get it smooth.
    I’ll let you know how it goes.

    • DiabetesDominator says

      Hope the morning routine is serving you well Mary!

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