The Perfect Morning Routine for Osteoporosis

starting your day off with a bang will make a difference in how you approach the rest of your day stacking winds early in the day will lead to good days stacking good days and habits are how we improve our bone health and reverse osteoporosis naturally remember that consistency is critical now I want to share with you some of my favorite morning routine tips and that will help you get going on the right foot to optimize your day and optimize your bone health so tip number one get adequate sleep now I know that's not a morning routine hack but a great day starts with good sleep the night before and you can actually watch a video of my top three sleep tips right here here are a couple of them though number one is try not to use an alarm clock and what I mean by that is if you wake up naturally at the same time every day then that means that you're getting adequate sleep and that your sleep routine is dialed in if you are dragging your butt out of bed in the morning you need to work on your sleep if you're postmenopausal and you can't sleep then you need to look at potentially what could be missing one of those things could be hormone therapy all right tip number two so morning meditation is a super powerful tool for a lot of people now meditation can technically be done anytime throughout the day but meditative states are so much easier to achieve before the world comes rushing into your home through your phone through your TV or well-intentioned loved ones whether they be young or old it doesn't matter once the world hits you it's harder to get into that meditative state in your brain research supports that meditation has benefit even if you do as little as 5 minutes minutes so just sitting down clearing your mind as best you can for 5 minutes still has clinical benefit now I've committed to doing this for 30 minutes a day my beautiful wife is a champion for this one and gets in 60 minutes a day and I'm jealous of her practice research will show that meditation benefits include number one stress reduction which is the biggest reason why I recommend it but also improved emotional control improve improved blood pressure and on and on and on I have a whole video on this that we're drafting I haven't quite gotten to recording that one yet yet if you don't want to meditate or if you tried it and you just cannot handle what it does to your brain that's okay too remember that other things like journaling breath work prayer all have similar impact meditation is just something that is seems to be universally helpful for people that don't like to do those other things that I just mentioned tip number three Fuel and hydrate now this one is a little bit controversial and also a little bit of a switch for me so hydrating is the easy part and this is kind of a no-brainer you've been sleeping all night hopefully for8 hours or more you've been breathing in and out you're losing water you're just dehydrated so giving you some of that water back whether this could be you know with lemon with electrolytes plain there's lots of ways to do this but essentially 8 to 32 ounces depending on how much you can get in at one time let's start hydrating our bodies because we're dehydrated and then there's the feeding yourself so what I mean by fueling is feeding now for me for a long time I was a big fan of pushing intermittent fasting and you know going whether it be 12 hours or 16 hours and not eating in the morning and there is metabolic benefits to intermittent fasting the reason why I've pulled back on that quite a bit and why this is a change for me and my recommendations for a lot of my patients is that there is additional stress that comes with not eating and now the people that are big fans of fasting will just shake their fists at me and say no it's totally natural and it is totally natural I get that however so many of our patients are dealing with excess stress it's one of the reasons why they have the problems that they have so anything that we can do to help reduce the stress on the body is going to provide benefit it's going to reduce actual emotional stress it's going to reduce oxidative stress and if we eat the right things then it allows us to do other things earlier in the day so there is some really big benefit of stress reduction now would I say that breakfast is the most important meal of the day I don't know I don't really like that statement but I think it is valuable to eat earlier especially if you've been pushing intermittent fasting and finding yourself not really feeling better so if you fuel out of the gate especially with a protein forward meal around 30 grams in that meal then you're going to find yourself set up to do more earlier and I'll explain what that means in the next couple of tips but here's an example breakfast so for me I love eggs I tolerate eggs I raise my own chickens I know what they eat I can get five eggs for me that's a lot of eggs for some people but five eggs for me in fruit is pushing 30 gram of protein and it gets me some carbohydrate paired with dietary fat and proteins so I don't get a spike in carbohydrate and glucose and that really sets me up for what I want to do next so the next thing that I would do after that is not actually what I would consider tip number four this actually goes with tip number three and that's just simply that if you have a supplement stack to take and you need food to do it with this is a way that you can start getting those things in now I do what I recommend most of my patients which to do is that if you have let's say you know an office if you're in one place for a lot of the day I don't take a handful of supplements all at once I just put them on my desk and I just take them one at a time I've got my water bottle or coffee depending on the scenario and I'm just bringing them in slowly so that I can absorb them better but you do need that meal you need that food in your stomach to do that all right tip number four let's get some UV exposure now you might be thinking well UV exposure is bad for your skin look UV exposure is totally natural too much UVB or UVC is bad for your skin absolutely but the right amount of UV exposure will help you to do a lot of things and I'll explain that in a minute but the right amount of UV exposure is actually good for your skin that's the reason why we make vitamin D it's the reason why we respond to to sunlight the way that we do our bodies are designed to be exposed to UV light we should not be afraid of it but in the right dose and at the right times so there's so much value of doing it first thing in the morning as the sun's coming up and especially actually in the evening too so it's good part of your evening routine to watch that go down because as the light the wavelengths of the light changes in sunrise and sunset those are cues to our brain to either wake up for the day or to get ready for sleep now depending on where you live this can be a challenge because for a lot of us you know I'm in Asheville North Carolina we are not that far north but yet half of the year really over the half of the year I'm waking up before the sun comes up so I think in an Ideal World I would probably let my schedule shift based off of the sunrise but that's not really practical with my life as stands and probably true for most people too so I still get up at the same time every day I like that consistency that's part of my sleep hygiene but as soon as the sun comes up I get outside and so depending on what's happening during the time of the year I'll make time in my schedule to get outside as the sun's coming up and if you know in the dark winter months I'm actually you know working for a couple of hours before the sun comes up which is probably not ideal but as soon as the sun comes up I'm outside I'm getting those Rays now if you've heard of the book The Blue zones and the movie The Blue zones on Netflix now I think most of the information presented in those that format is garbage but the sunrise and sunset part is something that I think they do nail in that and I spent some time in one of the blue zones in Costa Rica in the Guan acost region and what I can tell you is when you're in that environment you kind of get it and for anybody who's listening to this that lives in one of the blue zones you'll totally understand and please share your experience with us but a lot of the blue zones are around the equator and when you're around the Equator the sun goes up and comes down at the same time every day of every month all year long that's really nice consistency right and so the sun will come up around 6:30 and the sun goes down at around 6:30 and people wake up with the sun and they go to bed with the sun it gets quiet in the guac cost region of Costa Rica at like 7 or 8:00 so you can imagine how long they're sleeping too right they're getting 8 n 10 hours of sleep and so I think one of the reasons why we have these blue zones where there is this theoretical longer life is that people are getting a more sleep and they are getting into that Rhythm Of The Sun that Rhythm of the sun does help to reset your circadian rhythm so people that struggle falling asleep people that travel a lot they're all over time zones this is a great way to resync with nature it improves your ability to fall asleep at night it's energizing during the day and it will actually improve adrenal Health which if you're one of our patients you know that we see adrenal Health all over the place or adrenal dysfunction all over the place this is something we address pretty much all the time all right so now tip five so once you've done all those things now you are ready to train and what I mean by training is I mean working out in some way now that doesn't mean like lift weights every day but I like to do this in the morning and for so many of my patients I recommend this because the longer you wait throughout the day the more likely is something that's going to derail you and this is one of the most important things you can do for yourself throughout the day so unless you literally block your schedule and are absolutely rigid about it then doing it earlier is better now personally and this is something you might want to try I personally will work like I said for a couple of hours even before the sun comes up to get things in I have young kids so I have to get stuff done before they wake up and then you know we'll get them off to school I'll work for a little bit more and then I train so for me I'm training about you know three and a half four hours after I've woken up now I still consider that part of my morning routine but I have it blocked on my schedule and it literally says sacred time and nobody can schedule into that time and nobody would dare so if you can do that that's fine but if you need to just do it right after you've done the rest of your morning routine that's also very very reasonable now I think that this is probably the best thing to do again as part of this morning routine because if you're stacking all these things together you're putting all these things in one place you are literally just stacking winds all morning long by the time you finish your training and you've done your UV exposure and you've hydrated and you've eaten the right Foods out of the gate and you've like made all these good decisions meditation getting up on time without an alarm clock Man by the time you're done with that you feel like a superhero you can walk out into the rest of the day it doesn't actually matter what happens it's going to be a good day so I love that about a good solid morning routine now all of this takes time because what I would recommend from a training perspective is doing the amount of resistance training that's right for you and so we're recommending for our patients this could be 3 days a week it could be 4 days a week and it's lifting as heavy of stuff as you can tolerate as your joints can tolerate without getting hurt in a way that is Meaningful for you there is room for cardiovascular training in here either Zone 2 or high intensity training especially my my female friends stay out of the zone three zone four chronic cardio stuff it's not helping your body or your brain or your longevity or or your weight or anything if you have an impact protocol which if you have a bone health challenges you should if you can impact protocol can be done first thing in the morning too again the longer you wait the less likely you are to do it uh Mobility training walking standing on a power plate whole body vibration machine all of those things could be included in this so that's part again of that that training aspect of the morning routine all right so remember that morning routines are extremely variable but successful people have similar habits and I love to look for breadcrumbs of those that have paved the way ahead of us success leaves Clues now if you're having a hard time putting all this together you could definitely consider joining our master class again totally free if you haven't done it you can watch me put together a program putting all these different things together all these different ideas in one place and then there's time for a 10 to 15 minute Q&A so if you haven't done it look for the link in the description below or if you're on a podcast go to our website optimal human health.com so this video is a review of what I would consider the best morning routine for somebody with osteoporosis if you like this content you can consider our updated best fruit for osteoporosis video or our best calcium for osteoporosis video and you can find those right here so remember that osteoporosis is isn't the end but deciding to reverse it is a beginning see you in the next video