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From Burnt Out to Balanced
Published 12 days ago • 6 min read
☀️ 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.
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Just a heads-up: some of the links in this email are affiliate links. That means if you click on the links and make a purchase, I might earn a small commission (think: a small black coffee!)—and it’s at no extra cost to you. This commission helps me provide free content for you to consume and share with your friends and families. Your support, in every way possible, truly means the world to me. For the full scoop, check out my Affiliate Disclosure.
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🌿 Healthier Lifestyle Starter Kit 🌿
My Must-Haves for a Natural Routine:
Making the switch to a healthier lifestyle doesn’t have to be overwhelming! I’ve rounded up some of my go-to essentials that help support balanced hormones, glowing skin, and overall well-being—that are low-tox.
My favorite natural swaps:
Non-Toxic Skincare: BioJuve Probiotic Skincare – deeply nourishing and packed with skin-loving ingredients.
The Perfect No-Makeup Makeup Look: Low-Tox Makeup – because your makeup should benefit your skin, too.
High-Quality Supplements: Fullscript – a game-changer for finding quality supplements you can trust.
Snacks and Other Food Items that Keep your Dietary Preferences in Mind:Thrive Market – my go-to online site that helps me browse organic snacks and pantry items at affordable prices.
Splurge on your Hair Routine: This haircare toolis my favorite because it reduces the risk of overheating and damaging the hair, causing scalp irritation and hair breakage. It was also the styling tool I used to DIY my hair for my wedding, and I have to say, it was perfect!
Every small swap makes a difference! These are the exact products I use and recommend to my patients for a low-tox, high-vibe lifestyle.
Just a heads-up: some of the links in this email are affiliate links. That means if you click on the links and make a purchase, I might earn a small commission (think: a small black coffee!)—and it’s at no extra cost to you. This commission helps me provide free content for you to consume and share with your friends and families. Your support, in every way possible, truly means the world to me. For the full scoop, check out my Affiliate Disclosure.
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.
Naturopathic Doctor | Healthy Hormones + Glowing Skin
Join our growing community where I send out informative newsletters aimed to empower you in your health. I send out newsletters to help men and women to improve their hormones, gut, and skin in an impactful and sustainable way.
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Just a heads-up: some of the links in this email are affiliate links. That means if you click on the links and make a purchase, I might earn a small commission (think: a small black coffee!)—and it’s at no extra cost to you. This commission helps me provide free content for you to consume and share with your friends and families. Your support, in every way possible, truly means the world to me. For the full scoop, check out my Affiliate Disclosure. Feeling sluggish? Here’s how to reset...
Just a heads-up: some of the links in this email are affiliate links. That means if you click on the links and make a purchase, I might earn a small commission (think: a small black coffee!)—and it’s at no extra cost to you. This commission helps me provide free content for you to consume and share with your friends and families. Your support, in every way possible, truly means the world to me. For the full scoop, check out my Affiliate Disclosure. Feeling Tired & Bloated? Your Hormones Might...
