In this solo episode, Dr. Lisa shares practical strategies for creating a morning routine that sets you up for success. Whether or not your mornings feel chaotic or unintentional, this episode will help you build a routine that supports your energy, mood, and productivity. Simple adjustments can have a big impact on your day—even if you only have five minutes to spare!

In this episode, we cover:

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• The default morning routines many of us fall into (and why they don’t serve us)
  
• How to customize a morning routine that fits your season of life
  
• The importance of sleep and waking up before your alarm
  
• Why you should avoid checking social media or the news first thing in the morning
  
• The science behind movement, cold exposure, and morning light
  
• Hydration & caffeine timing to support energy levels and reduce crashes
  
• Using tools like the Sleep Cycle app or Oura ring to track sleep patterns
  
• How to design a kid-friendly morning routine for smoother school days
  
• Mel Robbins’ 7-Step Morning Routine, including the Hot 15 Rule for goal-setting
  

Today’s Mama Must-Have:

Dr. Lisa is a big fan of birthday freebies including free smoothies, lattes, and other treats 

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Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.