Episode 119

Morning Routine Checklist

Published on: 10th November, 2021

Whether you're a morning person or not, this one's for you! No one talks about it much but Jenn found it for us, scientifically, what happens to make us wake up, why we're more groggy some days and a bit of the body's biology upon waking. From there, Jenn translates it all into how we can design our perfect mornings. As much as there's a checklist, Jenn advises us to think about it more like a menu. Offering us the categories we want to hit and options for each, it's all here! Jenn shares her morning routine and asks the question: What's required for your daily on-ramp?     

Outline:

  • Welcome back & welcome back, Lauren
  • Intro today’s topic
  • The role of genetics in difficulty waking up
  • Science of how we wake up
    • Sodium & potassium channels
    • The Reticular Activating System (RAS)
    • Why you're more groggy on some days
  • Key factors of our biology upon waking up to inform our morning routines
    • Dehydration
    • Setting your circadian rhythm
    • Brain tying up loose ends
    • Cortisol & dopamine are high
    • Muscles frozen overnight...movement
  • The snooze button
  • Connection to evening routines
  • Remember willpower
  • The role of routines & structure
    • Blue zones
  • Less checklist, more menu
  • How much time do you have?
  • Stages of life impacts morning routines
  • The on-ramp
  • Choose your pieces from the menu
  • The menu
    • Wake-up - time, the alarm, how to solve the snooze
    • Light - sunlight, blue light
    • Make your bed
    • Fresh air
    • Water & vitamins
    • Movement
    • Feed your mind - music, books, podcasts, meditation, journaling, gratitude
    • Quality nutrition
  • Hal Elrod's Miracle Morning, SAVERS acronym
  • Key elements: stand, lights, breathe, move, water
  • Tips to make it happen

Links:
Become a Member
Connect with us! FB Page & Private FB Group & Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Jenn's Hack the Holiday's 8-wk Program


Quotes:
"It has nothing to do with being a morning person." – Jenn Trepeck
"More than 1 in 3 adults press the snooze button 3 times before getting up in the morning." – Jenn Trepeck
"The magic is not in checking all the boxes. The magic is in choosing the pieces that start your day powerfully." – Jenn Trepeck
"Think about what you can do to make mornings easier on yourself." – Jenn Trepeck
"What will help  you start the day feeling most like yourself and fill your own bucket?" – Jenn Trepeck
"Is it doable? Yes. Is it my version of doable? No." – Jenn Trepeck
"Think about your morning routine addressing the biopsychosocial approach to health." – Jenn Trepeck

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About the Podcast

Salad With a Side of Fries Nutrition, Wellness & Weight Loss
What to eat and when to cheat! Let's decipher between all the “diets” out there. You know what to do but it itsn't working. In fact, your diet could be making you fatter.

Ever wondered if cryo-freezing your fat cells would really work? Should you try acupuncture? A hypnotist? If you do, how do you know if someone’s good?

Salad with a Side of Fries is the podcast that will answer all these questions and more! Talking wellness and weight loss for real life, because most of us are going to drink, eat out, skip the grocery store and who wants a life without fries or dessert?! Host Jenn Trepeck’s expertise as an optimal health coach, in practice for over a decade, along with experts in various modalities will clear up the myths, mis-information, bad science and marketing to reveal the truth of HOW TO EAT and HOW TO CHEAT!*



*These statements have not been evaluated by the Food and Drug Administration. This podcast, its content and guests are not intended to diagnose, treat, cure, or prevent any disease.

About your host

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Jennifer Trepeck

“My passion for nutrition and helping others stems from “kicking my food issues” with my own weight management saga.” ~ Jenn

I believe that the greatest accountability is paying it forward! That’s why I teach the nutrition education we are all supposed to know but no one ever taught us, along with the science behind food, fitness, and health.

After I graduated from the University of Michigan Ross School of Business, I founded Better Life Now LLC while working full-time in hedge funds. In 2019, I took my practice from side-hustle to full-time self-employment and launched my podcast, Salad With a Side of Fries. On the show, we offer science-based tips and tricks for how to achieve wellness and weight loss for real life – because who wants a life without fries or dessert?!

Topics we tackle on the podcast include debunking fad diets, food myths, misinformation in marketing, bad science, and general nutrition. I encourage guests whose expertise is different from my own focus on weight management to bring their unique, fact-based perspectives to talk about subjects they are educated in and passionate about.

Due to my decade-long experience of working with clients, I have gained insight into the health and food industry and the how-tos of building a business.

Some specific health and wellness topics I can speak to include debunking fad diets, exposing the BS we are fed by the food and diet industry, how the people around us can positively and negatively impact our health journey, and shifting mindsets in order to overcome inappropriate barometers of success to instead achieve happy, healthy, and meaningful change.

On the subject of business, I can help you by teaching my critical pieces every entrepreneur should know, how to make your side-hustle into your full-time job, ways to sustainably achieve success without burning out, contemporary networking, and how to prioritize wellness while pursuing your projects.

When I find some free time, I’m typically working out at Physique57, discovering hidden gem restaurants in NYC, or traveling to spend time with friends and family.

I’d love to have an in-depth conversation with you, whether it’s leveling up in business or debunking food myths!