Good morning!

It’s Thursday, March 27, and today we’re fixing your mornings—because let’s be honest, if your day starts with hitting snooze five times and chugging coffee like your life depends on it, something needs to change.

Mornings don’t have to feel like a slow march toward your caffeine fix. With three simple steps—light, hydration, and movement—you can actually wake up feeling like a functioning human instead of a groggy, caffeine-dependent zombie.

Let’s fix your mornings.

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The 3-Step Energy Boost

Most people rely on brute force to wake up—coffee, alarms, panic when they realize they’re late. But your body is designed to wake up naturally if you work with it, not against it.

Here’s how to actually feel awake without needing to negotiate with your alarm clock.

Step 1: Light – Reset Your Internal Clock

Best for: Waking up naturally, boosting mood, and setting circadian rhythm

Why it matters: Your body needs sunlight in the morning to properly regulate cortisol (your alertness hormone) and melatonin (your sleep hormone). Getting natural light early tells your brain it’s time to be awake, making you feel more energized without needing caffeine.

What to do: Within 30 minutes of waking, spend at least 5 to 10 minutes outside or near a window with natural sunlight. If it’s dark in the morning, use a bright light lamp designed for circadian rhythm support.

Step 2: Hydration – Replenish Lost Minerals

Best for: Preventing fatigue, jumpstarting metabolism, and supporting brain function

Why it matters: You lose water and electrolytes overnight, and waking up dehydrated is one of the fastest ways to feel sluggish. Hydration first thing in the morning helps regulate blood pressure, circulation, and energy production.

What to do: Before coffee, drink a glass of water with a pinch of sea salt or an electrolyte supplement. The minerals help your body absorb water more effectively and restore balance.

Step 3: Movement – Activate Energy Pathways

Best for: Increasing circulation, improving focus, and reducing stiffness

Why it matters: Movement increases blood flow, oxygen, and nutrient delivery to your brain and muscles. Just a few minutes of light exercise can help reduce morning grogginess and improve cognitive function.

What to do: Do five minutes of light movement after hydrating. This could be stretching, yoga, jumping jacks, or a short walk. The goal is to get your body moving without overexerting yourself.

Questions to Ask Yourself

• Do I wake up feeling groggy or sluggish, no matter how much I sleep?

• Do I rely on caffeine just to feel normal in the morning?

• Do I experience an afternoon crash that leaves me unmotivated?

• Do I feel mentally foggy for the first few hours of the day?

• Do I start my mornings scrolling on my phone instead of setting a routine?

If you answered yes to two or more, your morning routine could be sabotaging your energy levels.

Your Challenge This Week: The Morning Reset Test

For the next seven days, follow this three-step morning system.

1. Get morning sunlight (or use a light lamp) within 30 minutes of waking.

2. Drink water with electrolytes before coffee.

3. Move your body for five minutes before starting your day.

Track how you feel after a few days—do you notice a difference in energy, focus, or mood?

That’s all for this week’s edition of Health Hacked! Stay tuned for more actionable tips to help you feel better, every day.

P.S. The weekly newsletter goes out every Thursday. Move the email to your primary inbox so you see the next edition!

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Disclaimer: This newsletter is for informational purposes only and is not a substitute for professional medical advice. Always consult with your doctor or a qualified healthcare provider before making any changes to your diet, supplements, or health routine.