My Optimal Morning Routine: Tips For Physical & Mental Wellness
This episode offers insight into Mari's current morning routine and its role in her physical and mental wellness. After reflecting on recent travels with highlights and challenges, Mari shares the structured yet adaptable rituals that provide discipline and solace in her daily life.
She guides listeners through her methodical morning regimen, encompassing aspects like supplements, nutrition, and exercise. Mari emphasizes how adhering to this routine has been pivotal in her fitness journey and mental well-being, mitigating anxiety and setting a positive tone for the day. The episode explores the evolution of her morning routine over time, highlighting the balance between consistent core tasks and flexible adjustments.
This is a preview of the Shortform summary of the Sep 19, 2024 episode of the Pursuit of Wellness
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1-Page Summary
Recent travel experiences and reflections
Travel challenges and highlights
Mari faced stressful events like lost luggage and delays. But she also had memorable moments in Sicily. Spalters inspired her to travel light. In Provence, she enjoyed tranquility.
Dramatic horse riding incident
In Saint Tropez, Mari tricked Greg into a horse excursion. Thrillingly, she galloped on the beach. But her horse spooked, causing her to fall and get injured.
Appreciation for routines and home
The trip made Mari appreciate her routines at home, balancing adventure and familiarity. Back in Austin, she found solace in reestablishing daily rituals.
Mari's current morning routine
Wake-up and easing into the day
Mari wakes up around 6-7 AM without snoozing. She avoids social media, instead spending time with her dog and checking sleep stats. Choosing clothes the night before, she aims to start work by 10 AM.
Supplements and nutrition
For breakfast, Mari has eggs, berries, and coffee. She takes probiotics, fish oil, and supplements for acne and gut health. Before eating, she has Kinton minerals and medication.
Exercise routine
Mari lifts weights 3-4 times a week, does Pilates, and walks for cardio. Workouts include ab exercises, hip thrusts, lunges, and jump squats.
Importance of morning routines
Mari credits her routine for fitness and mental health
According to Mari, having a structured morning routine has been key to maintaining discipline in her 6-year fitness journey. It mitigates her anxiety and sets a positive tone.
Provides discipline and success
Mari's morning skincare ritual streamlines her day. Non-negotiable routines play a crucial role in how her day unfolds.
Routine evolution over time
Mari's routine has shifted from strict to flexible. While certain aspects adapt, like workouts, core tasks remain non-negotiable. Even adding an hour provides valuable self-care time.
Mari strongly advocates for morning routines, not just for fitness but any self-improvement goal.
1-Page Summary
Additional Materials
Counterarguments
- While Mari finds value in avoiding social media in the morning, some might argue that a brief check can help them feel connected and informed, setting a positive tone for their day.
- The idea of waking up without snoozing is often recommended, but some sleep experts suggest that a consistent wake-up time rather than the method of waking up (snoozing or not) is more important for sleep health.
- Choosing clothes the night before is a time-saving strategy for Mari, but others might find that choosing clothes in the morning can be a form of creative expression and a pleasant start to the day.
- The breakfast Mari chooses is healthy, but dietary needs vary greatly among individuals, and what works for her may not be suitable for everyone.
- Taking supplements and minerals like Mari does should be based on individual health needs and ideally under the guidance of a healthcare professional, as not everyone may require or benefit from them.
- Mari's exercise routine is comprehensive, but it's important to note that the best exercise routine is one that is tailored to an individual's personal goals, preferences, and physical condition.
- The assertion that morning routines are crucial for success and discipline could be challenged by pointing out that some people thrive with more spontaneous and flexible structures to their day.
- Mari's routine has evolved to be more flexible, which is positive, but it's also important to recognize that some individuals may require a more structured approach to maintain productivity and mental well-being.
- Advocating strongly for morning routines as a one-size-fits-all solution for self-improvement may not acknowledge the diverse needs and lifestyles of different people, for whom other parts of the day might be more suitable for focused self-improvement activities.
Actionables
- Create a 'lost luggage' kit with essentials like a change of clothes, toiletries, and chargers in your carry-on to mitigate the impact of luggage delays or losses during travel.
- Having a small kit ready ensures that you can maintain a degree of normalcy and comfort even when faced with travel mishaps. For example, pack a lightweight bag with items that would suffice for a day or two, such as a basic outfit, travel-sized hygiene products, a universal charger, and any must-have items that can tide you over until your luggage is recovered.
- Develop a 'tranquility trigger' by identifying a specific activity or ritual that helps you transition into a peaceful state of mind, similar to the tranquility experienced in Provence.
- This could be a short meditation session, a walk in a local park, or even a specific playlist of calming music. The key is to have this go-to activity that you can engage in whenever you need to recreate that sense of peace. For instance, you might find that brewing and savoring a cup of herbal tea while sitting in a quiet corner of your home helps you unwind and reflect on the day.
- Integrate a 'flexible cornerstone' habit into your morning routine that is adaptable but essential for starting your day right, akin to Mari's non-negotiable core tasks.
- Choose one habit that is important to you, such as making your bed, doing a quick stretch, or writing a gratitude note, and commit to doing it every morning. This habit should be simple enough to perform even when your schedule is disrupted but significant enough to set a positive tone for the day. For example, if you decide that making your bed is your flexible cornerstone habit, it becomes a quick win that can boost your mood and productivity, no matter what the rest of the morning holds.
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Recent travel experiences and reflections
In this article, Mari shares her experiences and reflections from her recent Europe trip, including the challenges she faced and the impact on her perspective upon return.
Recapped Mari's recent Europe trip, including challenges and highlights
Mari kicked off her Europe trip with a series of stressful events, starting with the loss of her luggage upon arrival in Sicily and persistent flight delays that hampered her travel plans. She quickly realized the pitfalls of tight layovers and learned a valuable lesson about the benefits of traveling light, admiring her friends Sami and Andrew Spalter's ability to journey with just a carry-on.
Despite the travel hiccups, Mari forged memorable moments. In Sicily, she indulged in an atypical night of clubbing until two in the morning, only to face a stark reminder the following day of how sensitive her mental health can be, particularly to disruptions such as alcohol consumption.
Detailed her experience in Sicily, Provence, and Saint Tropez, including a dramatic horse riding incident
From Sicily, Mari and her partner Greg transitioned to the tranquility of Gourde in Provence for a much-needed three-day respite, embracing the quieter pace. Her travels led her to Saint Tropez, but not without facing another challenge—a super delayed flight to Paris that necessitated a frantic sprint through the Paris airport to make her connecting flight.
In a mix of thrill and trepidation, Mari tricked Greg into joining her on a horse excursion to see the native wild Camargue horses in France's marshes. Mari’s dream of galloping on the beach came to fruition, but it was marred by a scary mishap when her horse spooked and lurched sideways, causing her to fall off. Unde ...
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Recent travel experiences and reflections
Additional Materials
Actionables
- You can practice packing a minimalist travel kit to streamline your next trip, focusing on essentials like versatile clothing, a travel-sized hygiene kit, and multipurpose gadgets. Start by laying out everything you think you need, then challenge yourself to remove half of the items, aiming to fit everything into a carry-on bag. Test your kit on a short weekend getaway to refine your choices.
- Create a morning ritual that incorporates elements of your travel experiences to bring a sense of adventure to your daily life. For example, if you enjoyed a particular tea in France, include that in your morning routine, or if a certain exercise energized you while abroad, make it part of your daily start. This can help you maintain a connection to the joy of travel while appreciating the comfort of your routine.
- Develop a personal health and ...
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Detailed breakdown of her current morning routine
Health and fitness influencer, Mari Llewellyn, shares an intricate look into her morning routine, highlighting how she manages to stay away from social media, her carefully selected breakfast and supplement intake, and her diverse workout regimen designed to optimize her gut health and immunity.
Described her morning wake-up process and how she eases into the day
Mari typically wakes up between six and seven in the morning and starts her day without hitting the snooze button, even if she’s jet-lagged, like on the morning of the podcast recording when she woke up at 4:45 AM. She uses her phone as an alarm but keeps her morning anxiety-free by not immediately checking social media. Instead, her morning begins with her dog Arnold, enjoying the outdoors for some sunlight and steps. She checks her Oura Ring sleep stats keenly and skips directly to texts, avoiding the lure of other notifications by keeping her phone on airplane mode while she sleeps. Post waking up, her routine includes brushing her teeth, drinking water, and depending on the day, doing an ovulation test. She emphasizes preparation by choosing her clothes the night before, aiming to kickstart work by 10 a.m.
Detailed her supplement and nutrition intake to support her health goals
Mari is intentional about what she puts into her body after waking up. Her breakfast usually includes two eggs with berries, and occasionally a bit of sourdough or a smoothie, followed by supplements that need to be taken with food, like probiotics and fish oil. She takes other supplements for her acne and gut health journey after her meal. Mari discusses her preference for home-brewed coffee using a slow drip brewing method and beans from her favorite New York coffee shop. She also enjoys bloom greens before her food intake.
Upon entering the kitchen, she starts with Kinton minerals, which aid her gut health, and the necessary medication. After her workout, she ingests peptides for gut health and supplements for ovary health. She pre ...
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Detailed breakdown of her current morning routine
Additional Materials
Counterarguments
- Waking up without hitting the snooze button is generally considered a good habit, but some sleep experts suggest that a consistent wake-up time is more important than never hitting snooze. For some individuals, an extra few minutes of rest can help them wake up more gently and feel more rested.
- While avoiding social media first thing in the morning can reduce anxiety and distraction, some people may find that a quick check-in can help them feel connected and informed, setting a positive tone for their day.
- Spending time outdoors in the morning is beneficial for circadian rhythm regulation, but for some individuals, especially those living in extreme climates or unsafe areas, this may not be practical or possible every morning.
- Using devices like the Oura Ring to track sleep stats can be insightful, but an overemphasis on quantified self-data can sometimes lead to stress or an unhealthy preoccupation with sleep metrics.
- Preparing clothes the night before can save time in the morning, but it may not be necessary for everyone, especially those who work from home or have a more flexible schedule.
- A breakfast of eggs and berries is nutritious, but dietary needs vary greatly among individuals, and what works for Mari may not be suitable for everyone.
- Taking supplements with breakfast can be a good practice to enhance absorption, but the efficacy and necessity of supplements can vary, and it's important for individuals to consult with healthcare providers to tailor supplement intake to their specific needs.
- Home-brewed coffee is a preference and can be a mindful practice, but some people may prefer the convenience or taste of coffee from a café or using a different brewing method.
- The use of specific branded supple ...
Actionables
- You can create a personalized morning playlist that energizes you and sets a positive tone for the day, similar to how spending time outdoors might invigorate someone else. Start by selecting songs that make you feel motivated and compile them into a playlist. Play this as soon as you wake up to boost your mood and energy levels, effectively replacing the stimulus of social media or other morning activities.
- Develop a custom mini-workout routine that can be done in a small space with no equipment, drawing inspiration from the idea of a home gym workout. Begin with basic exercises like push-ups, sit-ups, and squats, and aim for a short but intense 10-minute session. This can help you incorporate physical activity into your day without the need for a fully-equipped gym or a lot of time.
- Experiment ...
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The importance of morning routines and how they support overall health
Mari emphasizes the transformative power of morning routines for both physical fitness and mental well-being, crediting her own routine as a pillar of her health journey.
Emphasized how a structured morning routine has been crucial to Mari's fitness and mental health journey
Mari credits her morning routine as a critical element that supports her fitness and mental health. She reveals that since her fitness journey began six years ago, having a structured morning routine has been fundamental to maintaining daily discipline. Mari, who has a history of mental health issues, finds that a well-defined routine is essential for starting her day positively, as it helps mitigate her natural morning anxiety and sets the tone for a successful day.
Discussed how a morning routine provides discipline and sets her up for a successful day, especially as someone who struggles with anxiety
Part of Mari's routine includes a skincare ritual, which she considers a vital component of her morning. She advises avoiding too much decision-making early in the day, suggesting that knowing exactly what to do next streamlines her process for success. For Mari, certain elements of her morning are non-negotiable and play a crucial role in how her day unfolds.
Shared how her morning routine has evolved over time, with a balance of non-negotiables and flexibility
Mari acknowledges that her morning routine has undergone various changes, shifting from highly regimented to more flexible arrangements over time. She illustrates this evolution by discussing modifications in her diet, like reintroducing eggs for breakfas ...
Here’s what you’ll find in our full summary
The importance of morning routines and how they support overall health
Additional Materials
Counterarguments
- While morning routines can be beneficial, they are not one-size-fits-all; what works for Mari may not work for everyone.
- The transformative power of morning routines may be overstated for some individuals, as other factors like genetics, environment, and personal circumstances also play significant roles in physical fitness and mental well-being.
- Structured morning routines might be challenging for people with irregular work schedules or those who work night shifts, suggesting that flexibility is key.
- The idea that a well-defined routine is essential for starting the day positively may not consider the varied nature of human psychology and individual preferences.
- The emphasis on discipline might not account for the importance of spontaneity and creativity, which can also contribute to a successful day.
- The concept of non-negotiable elements in a morning routine may not be practical for people with caregiving responsibilities or unpredictable morning demands.
- The suggestion to wake up an hour earlier assumes that everyone can afford to do so without compromising their sleep, which is also crucial for health.
- The advocacy for morning routines as a tool for success in any domain may not acknowledge the complex interplay of factors that lead to ...
Actionables
- You can design a personalized morning routine by using a mix-and-match approach with activity cards. Create a set of cards, each representing a different morning activity such as meditation, exercise, reading, or a healthy breakfast. Each evening, select the cards that fit your needs for the next day, allowing for both structure and flexibility. This method helps you maintain essential habits while adapting to your daily life's demands.
- Start your day with a 'power hour' by setting aside the first 60 minutes after waking up for a combination of physical, mental, and emotional activities. Divide the hour into three 20-minute segments dedicated to activities like stretching, planning your day, and practicing gratitude. This can help establish a disciplined yet balanced morning routine that sets a positive tone for the day.
- Implement a 'flexible anc ...
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