Morning Rituals to Boost Energy, Mood and Metabolism

What is the best way to start your day? 

That question might be on your mind as you hit snooze for the second time and struggle to lift your head off the pillow. Well thankfully we have an extensive, evidence-based list of actions that can help and things that can hinder your health. 

✅ Do this to feel alive and energised

• Wake up at a consistent time, even on the weekends. This helps to regulate circadian rhythm and improves metabolic, mental, and hormonal health.
  

• Expose yourself to natural light within 30–60 mins of waking. This helps reset your body clock and supports cortisol rhythm. Find a reason to go outside first thing, even if it’s just to put the bins out.
  

• Drink 500ml of water and take a Ginger Shot as soon as you wake up. This accelerates the rehydration process, supports digestion with Ginger also supporting the immune system, and kickstarts metabolism. When you are dehydrated you feel tired, lethargic and moody.
  

• Consume a protein-rich breakfast (20–30g). This is proven to improve satiety and reduce cravings later in the day, while also stabilising blood sugar and supporting muscle mass. Think eggs, Greek yogurt, cottage cheese or protein smoothies.
  

• Ensure breakfast is fibre-rich, with wholegrain breads, fruits and vegetables or even the B.fresh Gut Health Smoothie range. This helps to stabilise blood sugar, energy and mood, and prevent excessive hunger later in the day.
  

• Incorporate gentle movement or stretching. This can help improve circulation, reduce stiffness, and enhance mental clarity. If you have a dog, this is the perfect time to take them out on a walk to combine movement with morning sunlight.
  

• Consume caffeine in the form of coffee or the B.fresh Energy Shot in the morning  before your workout to boost focus, energy and performance.
  

• Spend 5–10 minutes on mindfulness. This might seem a little extreme, but simple steps such as deep breathing, journaling, or gratitude practice reduces morning stress and cortisol spikes during the day. 

💤  The Night Before Matters

• Good mornings start with good sleep. Build a consistent sleep routine, including the B.fresh Sleep Shot around 60-minutes before bed and aim for 7–9 hours of quality sleep.
  

• Establish a relaxing bedtime routine that includes a warm shower and avoiding screens to improve sleep quality.
  

• Avoid heavy meals, alcohol, or intense workouts too close to bed – all can disrupt sleep stages.
  

• Stop drinking caffeine 8-hours before bed to avoid sleep disruptions.

❌ Don’t do this in the morning

• Don’t hit snooze repeatedly. Fragmented sleep worsens energy, mood, and alertness. Once you set a sleep schedule, stick to it and in time you feel great.
  

• Avoid checking your phone immediately upon waking. This raises stress, dopamine dysregulation, and mental clutter. Start with natural sunlight and communication with real people rather than blue light from screens.
  

• Skip sugary breakfasts. This results in large energy crashes, elevated stress hormones and increased hunger later in the day.
  

• Avoid excessive caffeine without food or water. This can also spike cortisol and irritate the stomach.

Conclusion

These simple steps, repeated consistently each morning can have a profound effect on your mood and energy each day. 

-- Written by Expert Nutritionist Matt Jones