A Four Step Morning Routine to Boost Energy

How do you start your day? Do you wake up using an alarm clock? Rush out of bed, check your email and get started for work within a few minutes? May be you also skip breakfast or just have a coffee before leaving home. If you are doing this, you are putting yourself in a stress response from the beginning of the day and are functioning in a state of fight or flight response for the rest of your day. I am sure you agree this is not the perfect start for the day.

In my holistic nutrition practice, chronic stress and fatigue are usually the top complaints for most of my clients. Almost everyone is looking for a way to minimize stress and get more energy. From a personal experience, I have found out that how you start your day is the most important factor that determines your stress level for the day as well as give you the energy boost and positive mindset you need to face this new day.

So today, I decided to share with you my secret morning routine to reduce stress and boost energy. This is a four step mind-body spirit routine to start your day the right way. When you take the time to do these four steps daily before heading to work or starting your day, you are sure that your your body, mind and spirit are nourished and that you are fully energized and prepared for functioning at your best and handling any stresses in your day.

It might take you some time to get used to this new routine and it might also take a little commitment on your side to carve the time for it, but I promise, it’s worth this little extra effort.

Here’s my four step morning routine to reduce stress and boost energy


Take at least 10 minutes to meditate each morning. First make sure that you are sitting in a comfortable position on a chair or on a cushion on the floor. You need to be in an alert but relaxed state during the meditation. You close your eyes and start by taking a few deep breaths to relax. Try to breathe deeply a concentrating on your inhalation and exhalation. The aim of concentrating on your breath is to distract your conscious mind from engaging in any thoughts. If you start getting thoughts just let it go and get back to concentrating on your breath. You can also uses a guided meditation audio to get you into the right mood in a short time.

2-Stretching and Yoga

Take at least 10 minutes to stretch all your muscles and move your body joints and then do some yoga poses to activate your energy centers or chakras. Start by a few poses and build gradually over time until you have a personalized routine.


Keep a gratitude journal where you write down at least one good thing that happened to you the day before. This can be something as small as someone smiling at you or complimenting you on your looks. I bet you will find at least 5 things to write down


The best way to start your day is with concentrated nutrition that boosts your energy for the whole day and gives you a good start to your day. My best choice is usually a green smoothie packed with vitamins and mineral-rich green leafy vegetables and fruits.

This is a tried and tested routine that I have been personally following for some time and recommending to clients in my holistic nutrition practice. The results are far more than you can imagine and can start from the first day. Within a short time you will notice a positive change in your mood, stress level, energy level and performance. You can make this practice as short or long as you like depending on your lifestyle, however I recommend sticking to the four steps daily to get the full benefits.

I would love to hear your feedback, so give this routine a try for a couple of days and let me know how you feel.

If you need help with your health and nutrition, CALL us at 416 876 4634 to book an appointment OR Sign up for a FREE Clarity Session with holistic Oakville nutritionist, Dr Maha Nasr to discuss your health concerns and learn more about how we can help.

Maha Nasr

About Maha Nasr

Maha Nasr, MD (Egy.), PhD, R.H.N., CPCC-founder and owner of Healthy U Turn-is a Registered Holistic Nutritionist with a strong medical background. In 2016, she was nominated for the first annual holistic nutrition award – “Trail Blazer Award” – for exceptional work in the holistic nutrition industry within Canada. Maha is passionate about empowering highly-driven and successful women who struggle with resistant weight loss and underlying hormonal or digestive imbalances . She helps them to eat the right way for their specific needs, so that they can finally overcome their challenges and effortlessly maintain a healthy and fit body for life, without deprivation or struggle. Find out more about her approach and how she can help at www.healthyuturn.com

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