In this video Dr. Doni Wilson presents a five‑step morning‑routine framework designed to improve overall health and productivity. She begins by emphasizing the importance of starting the day with a clear intention—through prayer, meditation, or brief journaling—to avoid mindlessly reaching for a phone. Next, she advises getting outside for natural sunlight and grounding (bare feet or grounding shoes) to reset the circadian rhythm, which in turn balances hormones such as cortisol and melatonin and optimizes nutrient absorption. The third habit is a short (10‑20 minute) movement session focused on core strength, balance, and overall body conditioning, with optional cardio later in the week. The fourth habit is a protein‑rich, non‑dairy shake made with pea or bone‑broth protein, flaxseed oil, collagen, creatine, and a leaky‑gut support powder, all mixed with filtered water. Finally, she recommends using non‑toxic personal‑care products and incorporating brief lymph‑drainage massage while brushing teeth and washing the face. Throughout, Dr. Wilson ties each habit to clinical experience and emerging research, stresses consistency over perfection, and invites viewers to adopt the routine gradually, promising improvements in energy, mood, focus, and productivity. The video also includes a brief promotion for her HPV Kickstart Program and a call to subscribe and visit her website for additional resources.
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Have you thought about your morning routine lately? Well, in this video, I'm going to be talking about 5 things that I've found have made a significant difference in my morning routine, and they have research behind them as well as clinical experience. So let's dive in. The first has to do with what do you do the very first thing when you wake up in the morning? And It's important to, I find, have awareness and really have a plan because otherwise you might find yourself picking up your phone and looking at your emails or your social media or your text messages, and that's just gonna take you on a path of whatever's in front of you to take you off track starting first thing in the morning. So instead, what I encourage you to do is have a plan to right away in the morning do what's gonna be serving you and helping you. Now, one thing that I find really can make a difference is to start off by connecting with your intention. Maybe that's your healing intention, what you've been working on for your health. Maybe that's an intention or of a goal that you're working toward right now in your personal life or your professional life, something that you want to right away connect with first thing in the morning as your priority. It may also be about going through a mental and physical energetic clearing process where you're letting go of thoughts and worries and fears and reconnecting with your purpose and your intention. It could also be a time where you do a prayer that you like, or it could be a time for a meditation. So if you already know A prayer or a meditation or other inspirational quote that you like to connect with in the morning, you can have it ready right beside your bed for you to pull up right when you wake up. And this might be something that takes you, I would say, 5 to 10 minutes, not something long, just something brief that helps you connect with yourself, your body, and your intention, and even your spirituality. first thing in the morning. Then you can also do some journaling if you'd like. That's another nice way to wake up, open your journal, and write about your intentions. Or if you're waking up with fears, you can write about your fears to let them go and then come back to what is your intention moving forward. Now, the second thing that I like to include in a morning routine is to get outside if possible. Now, if it's super duper hot or freezing cold or dangerous in any way, then of course you're not going to be able to go outside and you could do this from inside. But if possible, if you can go outside to be in nature, that is even more beneficial. And what we want to do is we actually want to have your body and your skin and your brain and your vision in contact with the sun. So this is especially a way to reset your circadian rhythm. What happens What happens is when we get ourselves out in nature into sunlight, it actually signals into our bodies, into our hormones, into every one of our cells picks up on the fact that we're being exposed to sunlight. And so you can, of course, you can just even have a little bit of your skin exposed if possible, and even have your face exposed if possible. You're not going to look directly at the sun, of course, that would be dangerous, but it's better if you can have some sunlight being reflected on your face. And you can also do grounding by either having your bare feet on the ground if that's safe, or you could buy grounding shoes so you can put the shoes on and you're still going to be able to experience grounding through these special grounding shoes which you can find online. So that's what I like to do. I put on my grounding shoes and I stand in the grass in my yard and I let myself to be exposed to sunlight and nature and grounding all at the same time. Now, if you can do this even for 5 minutes, 10 minutes, 20 minutes is even better, then that's going to help your body reset your circadian rhythm. And by resetting your circadian rhythm, you're actually helping to reset all the hormones in your body, including cortisol and melatonin and more. And it really can also help with resetting all kinds of signaling, even for our nutrients. Based on our circadian rhythm. I was just reading about how our circadian rhythm affects iron, for example, and how well our body absorbs iron. And I'm sure that's just the beginning of what we're learning about how our circadian rhythm influences our whole health and how really humans are dependent on exposure to light, including sunlight, full-spectrum light, and electricity from Earth and grounding to really regulate our whole bodies and let alone our nervous system. So this is so important. You can be walking. So maybe you want to take your dog for a walk or you can go for a walk. You could be stretching. You could be meditating. There's a lot of different things you could do while you're out in nature. Or of course, if it's not possible to go outside, then you can sit at the window. You can look out at nature. You could still get sun. on your body and in, in your visual field, even from indoors. And this way you can still get that experience from if you're not able to go outside. The third thing would be to get in some amount of exercise, movement, or a workout. I like to do 10 to 20 minutes at least, if you can, of a workout. Every day, and that could be different things at different days, but I'm especially looking for core strengthening, balance, as well as strength of your whole body during that morning workout. So I prefer to do my core strengthening, so I might be right getting onto the floor. Usually I'm also playing fetch with my dog at the same time, but doing core strengthening for at least 10 minutes. And then if possible, I'll do other strengthening like arms, bicep curls, triceps, squats, and so on to do some strengthening, which is important for muscles and bones, and balance, which is so important for preventing us from falling. What if you tested positive for high-risk HPV virus and you don't want to wait around and see if it's gonna go away on its own? For many women, high-risk HPV can linger for years, taking a toll on their health and their peace of mind. I'm Dr. Doni Wilson, HPV expert, and I've been helping women for over 24 years to clear HPV to negative. I created the HPV Kickstart Program as a simple, effective way to support your body's natural ability to clear HPV. This is not about waiting and hoping. This is about taking action. In fact, thousands of women have regained control of their health by following my protocol, and you can too. You deserve to take back control of your health. Join us today. So this needs to happen every morning, even 10 to 20 minutes. And yes, you also are going to want to find time to do cardio during the week as well. You could do that certain mornings of the week, or you could do your cardio at another time of day. And then the fourth thing that I recommend in your morning routine is protein. Now, I prefer— over the years, I've found that I prefer a protein shake because I have found that it's possible to get a very healthy, clean protein powder, not whey. I don't like whey or dairy protein because I'm intolerant to it and so many of my patients are, and whey protein tends to be inflammatory. So I don't choose whey protein and I don't tend to want any kind of protein powders that have sugar in them. So I'm aiming for usually either a non-GMO pea protein or a bone broth protein. And I can put links down below of example protein shakes and the exact protein shake that I use. So I like to make the protein shake with water. I don't use any kind of milk or anything like that. I just put filtered water and then I put the protein powder. I like to add organic flaxseed oil because I like to add healthy fats to the healthy protein. And the healthy fat from flaxseed oil is anti-inflammatory and it really helps to make the consistency of the shake more of a smooth texture. So we're talking about a teaspoon of flaxseed oil. I also add collagen powder and creatine powder. to my protein shake, both of which I can put links down below to exactly the products that I use. Both of them help with joints, bones, muscles, brain, skin, and so much more. So I really like to add collagen and creatine, as well as I add leaky gut support to my shake because we all are at risk and all have some degree of leaky gut. And so being able to have some leaky gut healing In my shake makes a big difference. I want to prevent leaky gut from happening again because I healed myself from it years ago. And so I'll put a link down below to the leaky gut powder that I add to my shake. So that is my next part of my morning routine. And after that, I go into the bathroom and that's where we usually are going to do our shower, right? Or shower, brush your teeth, those kinds of things. I completely recommend, if you haven't already, to work toward choosing non-toxic products. So you want to be, whether you're in the shower washing your hair, washing your body, you want to have non-toxic products as much as possible. Even if you're brushing your teeth, getting non-toxic toothpaste, but still effective at cleaning your teeth. And you want to be able to get also skincare that's going to be not full of toxins, but helps to improve your skin. And I can put examples down below as well if you'd like. Just let me know and I'm happy to share my favorites. What I want to emphasize is what I've added to my morning routine is lymph drainage support. So I find it's easiest when I'm brushing my teeth and washing my face and putting on moisturizer. That's the perfect time to do a little support for lymph flow, which can be here above the clavicles and under the jawline. And I also do my forehead, my cheekbone area, and my chin. This can all be done at the same time as you're preparing for your day. So this way, not only are you getting to clean your body, but you're also helping to support your lymph to clean the toxins out of your body as well. So this is 5 of the things that I include in my morning routine, and I'd love to hear if there's anything that you found that you really have Loved adding to your morning routine. And you're going to see in my book, Master Your Stress, Reset Your Health, that this is one of the key factors, is developing and fine-tuning and tweaking our daily self-care routine starting in the morning, because that's what we need in order to get through our day. How are we supposed to get through a marathon of a day if we haven't prepared ourselves and taken care of ourselves first? So if you haven't been yet paying attention to your morning routine, I hope this inspires you to get started. This is not something that you perfect overnight. This is something that I continually learn and tweak and adjust day by day, week by week, year by year. It's more about a commitment to my health, a commitment to whatever I can do to optimize. And I always am trying out new things because I want to share with you here and also with my patients. So as I learn, then I teach others what's working, what I see helping me, and what I see research is confirming are good things to add on a daily basis. Because ultimately, it's not just what we do once in a while that makes a difference in our health. It's actually what we do consistently, regularly, on a daily basis that makes the biggest difference in our health. So we want to be able to not just Do something good for ourselves on the weekend or when we're on vacation. We need to be doing good things for ourselves every day. And what I think you're going to find is even if you start to implement some of these 5 things, even if you start little by little, you're going to start to feel a difference. I think you're going to find your energy gets better, your mood, your focus, and your productivity. Even if these things that I just talked you through takes you between 30 minutes and an hour, it's going to actually help you to be more productive the rest of your day and, and get so much more out of your day and enjoy it more along the way. So I can't wait to hear what you notice as you start to implement these ideas for your morning routine. Thanks so much for joining me, and if you're new here, I welcome you to subscribe so you don't miss my next video. I'll see you soon. Thanks for listening to How Humans Heal. If you liked this episode, leave a rating and a review. And for more resources, visit drdoni.com.
