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☀️ The Morning Routine That Changed Lauren's Health

Hello Reader,

I want to share a real-life patient story today — one that might inspire your own morning routine if you’ve been feeling tired, stressed, or just not quite yourself lately.

When "Lauren" first came to see me, she was doing everything right — eating clean, working out, trying to stay positive — but she still felt drained. She described herself as “tired but wired,” and her energy was tanking by 2pm. Her weight wasn’t budging, and her workouts left her feeling depleted instead of strong.

After running some functional lab testing, we found high cortisol in the morning, blood sugar instability, and signs of hormonal stress.

Instead of jumping into a long supplement protocol or a restrictive diet, we started small — with her mornings.

And that simple shift made a huge difference.

Here’s the morning routine Lauren started following — and what helped lower her cortisol, balance her energy, and support sustainable weight loss:

🌅 Gentle wake-up, no phone - Lauren swapped her blaring alarm for a sunrise clock like this one, which wakes her up gradually using light instead of sound. She also keeps her phone on airplane mode until after breakfast — no emails, social media, or news first thing.

🧘‍♀️ 10 minutes of stillness or light movement - Most days, Lauren journals or stretches by the window. On mornings when she has more time, she takes a short walk in the sunlight. This helps reset her circadian rhythm and lower morning cortisol naturally.

💧 Mineral-rich hydration - She starts the day with warm lemon water and adds these trace minerals to support her adrenals and hydration. This has helped reduce sugar cravings and boost her focus.

☕ Coffee, the upgraded way - Instead of downing coffee on an empty stomach (which used to spike her anxiety), Lauren blends hers with a scoop of this collagen powder and cinnamon. She also waits until after breakfast to drink it — which made a big difference in her energy curve.

🍳 Protein-packed breakfast - No more skipping breakfast or grabbing a granola bar. Lauren now eats a nourishing meal with 25–30g of protein: usually eggs, avocado, and greens, or a smoothie with this tasty protein powder she actually digests well.

🌿 Adaptogens + targeted supplements - Based on her labs, we included a gentle adaptogen (like ashwagandha or rhodiola), magnesium glycinate, and a B-complex. Simple, consistent, and tailored to her needs.

📓 Mindset reset - She writes one affirmation or intention each morning — something like “My body is strong and healing.” It might sound small, but this mindset shift helped her reconnect with her goals and stay out of the burnout mindset.

Now? Lauren says she feels lighter — physically and emotionally. Her energy lasts all day, her workouts feel stronger, and she’s no longer running on stress hormones and sheer willpower. Her weight is shifting in a sustainable way, and she feels like herself again.

You don’t need a 12-step wellness routine to feel good — just a few consistent habits that support your hormones, blood sugar, and nervous system.

Remember, consistency is key, and morning is where it all begins.

To peaceful mornings and balanced days,

P.S. If you or someone you know could use personalized naturopathic support right now, I’m here for you.

If you are in California, I invite you to schedule a personalized 1-on-1 appointment with me. Click on the button below for more information on my services and to book your appointment. In-person and tele-health appointments are available.

​If you find value in the insights and information shared through this newsletter, I'd be grateful if you could spread the word by forwarding it to friends, family, or colleagues who might also benefit from my newsletters. Thank you for your support.​

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LET'S WORK TOGETHER As a dedicated Naturopathic Doctor, I invite you to schedule a personalized 1-on-1 appointment with me. Click here for more information on how to book your appointment. ​ My goal is to empower you to make your lifestyle your medicine, so I encourage you to take the first step by scheduling an appointment with me. However, if you are not in the space to make an appointment with me, I encourage you to explore my health articles and e-books. Also, be sure to sign up for my newsletter to get my naturopathic tips straight to your inbox. ​ Dr. Francesca works only with patients physically located in California.

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