Your gut plays a central role in nearly every aspect of your overall wellbeing, from weight management to mental health to energy levels. And while there are many gut-healthy habits you can practice to keep things on track, it all starts with your morning routine. Your morning sets the tone for the rest of your day, so if you want lasting energy, it’s important to start things off right with some great habits.
We checked in with Geny Ann Augustine, MD, to get some insight on the most powerful morning habits to improve gut health and energy levels. She recommends a high-protein breakfast and a quick, 5-minute exercise. Learn more about the benefits of each below.
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1. High-Protein Breakfast
You know what they say: Breakfast is the most important meal of the day—and ensuring protein is in the mix is crucial to your overall health, especially when it comes to gut health and energy. "Having a high-protein breakfast within one hour of waking up can increase energy and improve digestive function," Dr. Augustine says.
She warns against skipping breakfast or eating one that's not substantial, saying: "Some people (especially older adults) skip breakfast or eat only toast and coffee, which can send blood sugar levels on a rollercoaster ride."
"When I encouraged one patient to aim for 20–25 grams of protein first thing in the morning (such as Greek yogurt with berries), she experienced fewer mid-morning energy dips and less bloating within two weeks," Dr. Augustine tells us. "With stable blood sugar, the gut receives the predictable rhythm it needs to move food through efficiently for digestion."
In addition to Greek yogurt, you can try out eggs, protein-packed oatmeal, and even chia pudding. Yum!
2. 5-Minute Exercise
Exercise is another undeniably integral aspect of your health. Getting moving first thing in the morning can be especially beneficial to your digestion and your energy—but it doesn't have to take you hours to complete your workout. In fact, according to Dr. Augustine, just five minutes can make a major difference.
She recommends what she calls a 5-minute "mobility loop:" "Some light stretching, or a short, pleasant walk around the house. Exercising first thing in the morning activates the 'migrating motor complex,' or your gut’s natural housekeeping wave." As she puts it, "With some of my patients suffering from constipation, this has been more successful than simply taking gut health supplements." Amazing!
Bottom Line
The way you choose to start your day can make a major difference in your health. Incorporating the right daily habits into your morning routine could ultimately do wonders for your gut and your energy levels. When you follow Dr. Augustine's simple advice to prioritize a high-protein breakfast and some morning movement, you'll likely be pleased with the results!
