The Morning Routine That Changed Lauren's Health

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Hello Reader,

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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.

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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.

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

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Instead of jumping into a long supplement protocol or a restrictive diet, we started small: we focused on her morning routine.

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And that simple shift made a huge difference.

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

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• 🌅 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.

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• 🧘‍♀️ 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 or does a light 7-minute rebounder routine. This helps reset her circadian rhythm, lower morning cortisol naturally, and moves lymphatic fluid.

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• 💧 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.

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• ☕ 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.

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• 🍳 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. On colder mornings, Lauren loves to sip on nourishing bone broth that's also high in protein.

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• 🌿 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.

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• 📓 Mindset reset - She writes one affirmation or intention each morning, something like “My body is strong and healing.” It might sound super corny, but this mindset shift helped her reconnect with her goals and stay out of getting burnt out easily.

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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.

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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.

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

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To peaceful mornings and balanced days,

*Patient name changed for privacy*

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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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Request appointment information

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Unsure where to begin with your hormones, but unable to invest in an appointment with me?

Start with my easy to follow ebook Balance your Hormones & Energy that has some of the same tips I give my patients.

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Inside, You’ll Learn:

✅ How blood sugar affects your energy, weight, skin, and cycle
✅ Blood sugar-friendly meals that keep hormones happy
✅ Lifestyle hacks (plus product recs!) to keep blood sugar stable all day long
✅ Testing recommendations to discuss with your doctor

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Why This Guide is a Game-Changer:

🔹 No gimmicks or restrictive diets—just real, sustainable solutions
🔹 Perfect for hormone imbalances, PCOS, and stubborn weight gain​
🔹 A great first step to learning about your body before investing in 1-on-1 consultations with doctors, like myself!

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Accepting new patients

I am so excited to announce that I have joined the Oasis Health & Medicine team in Encinitas starting Thursday, July 3.

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I joined fellow naturopathic doctors Dr. Pedi Mirdamadi, Dr. Dan Sullivan, and

Dr. Chelsea Azarcon at Oasis Health & Medicine, and I have brought my knowledge and love of women's wellness and hormones, and skin and digestive health to the Oasis team.

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I am eager and excited to expand my reach to the Oasis community and I welcome you to make an appointment with me so we can get to the root causes of your symptoms and have you feeling your best again.​

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​Click here to learn more about Oasis Health & Medicine and to make an appointment.​

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​For my current patients, nothing has changed!

I will still be keeping my schedules and seeing patients at Olympus Movement in Vista, CA (Mon and Wed) and The Adapt Lab in Solana Beach, CA (Tues). I am just adding another location to fill up my Thursday schedule. I am truly blessed having to expand my schedule to accommodate the demand of new patients who wish to see me.

*Please note, I am no longer taking patients at The Adapt Lab on Friday afternoons*

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