A good morning routine doesn't have to be long. Natural light, hydration, movement, protein, and a few well-chosen actions can help start the day with more energy - without necessarily relying solely on coffee.
Some mornings, we have time. Others, barely a few minutes.
The good news? An effective routine doesn't need to become another list of obligations.
A few simple habits can already help our body understand that the day is starting.
1. Start with natural light
Before you even think about coffee, open the curtains, go outside, or expose yourself to natural light.
Light is one of the main signals that synchronize our biological clock with the 24-hour cycle. Exposing ourselves to light in the morning helps synchronize our circadian rhythm, which plays a role in the alternation between wakefulness and sleep.¹
It thus participates in regulating our sleep-wake cycle and helps determine when we feel awake during the day... and ready to sleep at night.
Even better: going outside for a few minutes combines light + movement + fresh air. Outdoor light is generally much more intense than light received behind a window.
And, more morning sun exposure before 10 AM was associated with better overall sleep quality and an earlier sleep schedule.²
2. Fiber & water upon waking
The great habit that makes a difference: start with fiber, accompanied by a large glass of water. In addition to contributing to bowel regularity and, for some of them, nourishing our microbiota, fiber slows down carbohydrate absorption and can help better regulate blood sugar after meals. The result: more stable energy, rather than the rapid fluctuations that can be felt after a breakfast very rich in carbohydrates and low in fiber.
Follow with water and electrolytes to support good hydration and our wonderful "electrical machine": sodium, potassium, and magnesium contribute to fluid balance, but also to the normal functioning of muscles and the nervous system.
No need to complicate things: we take care of our gut, rehydrate, and support the proper functioning of our body. Because energy also comes from a body that works well. The day can begin.
3. Move... why not jump?
A few minutes are enough.
Walk, stretch, do a few squats, climb stairs, jump, go out with the dog, or do a full workout if you feel like it.
Movement immediately increases our energy expenditure and engages our muscles and cardiovascular system.
It also contributes to metabolic health and, when practiced regularly, to our physical capacity and daily energy.
The best morning movement? The one we do with pleasure and regularly.
4. Add protein to your morning
Proteins are not just for athletes.
They provide the amino acids necessary for building and maintaining our tissues, especially our muscle mass.
And with age, preserving this muscle mass becomes particularly important.
A breakfast can therefore include, depending on our habits: eggs, yogurt, seeds, nuts, or a complete plant-based protein.
For busy mornings, there's an even simpler option:
a protein shake to which you directly add our Mushrooms & Adaptogens powder.
One simple step integrates protein + adaptogens into our morning.
Mix. Go. Done.
5. And adaptogens?
When fatigue meets a particularly stressful period, some people choose to integrate adaptogenic plants into their routine.
Our Mushrooms & Adaptogens blend notably combines ashwagandha, maca, eleuthero, lion's mane, reishi, rhodiola, and red ginseng.
It can be added to protein shakes, as well as coffee, oatmeal, yogurt, or our overnight pudding.
The interest of adaptogens is not simply to "stimulate."
Certain adaptogenic plants are used to help the body increase its energy and resistance to stress, especially during mental or physical fatigue related to stress.
→ Read: What to take in the morning when you feel tired and stressed?
6. Coffee or matcha?
Good news: you don't have to give up coffee to have a good morning routine.
If you like it and tolerate it well, it can perfectly be part of it.
Matcha is another great option.
As it is made from finely ground green tea leaves that are consumed, matcha naturally provides caffeine as well as L-theanine, an amino acid characteristic of tea.
The combination of caffeine + L-theanine has been researched for its effects on attention and certain cognitive functions. Results suggest that this combination can particularly promote certain aspects of attention and alertness.³
Another very interesting point regarding morning + stress: in 42 young adults, 2g of matcha per day for two weeks helped maintain certain attentional functions after mild acute psychological stress.⁴
So you can choose according to your preferences:
coffee for those who love it, matcha for those who appreciate another way to incorporate caffeine into their morning.
The important thing is not to ask caffeine to constantly compensate for lack of sleep or persistent fatigue.
7. Don't forget sleep
Our morning routine actually starts... the night before.
No supplement, coffee, or superfood replaces enough sleep.
And this is where our magnesium naturally finds its place in this library: many people like to incorporate it into their evening ritual for the calming effect they feel.
→ Read: Magnesium: which one to choose and when to take it?
What to take in the evening for better sleep
A good evening often prepares for a better morning.
8. And our mitochondria?
At the heart of our energy are also our mitochondria.
These small structures present in our cells participate in transforming energy from nutrients into ATP, a form of energy directly usable by our cells.
This is an important distinction: feeling stimulated and producing energy are not exactly the same thing.
That's why our approach to energy never relies on a single ingredient.
→ Read: Why our mitochondria might not function as well?
The express routine for busy mornings
No need for an hour.
1. Open the curtains or go out for a few minutes.
2. Fiber & large glass of water - with electrolytes.
3. Move or jump for a few minutes.
4. Prepare a protein shake + Mushrooms & Adaptogens.
5. Coffee or matcha, if desired.
And go live your day.
To remember
What is the best morning routine for more energy?
There isn't one perfect routine for everyone.
But five simple actions form an excellent foundation: natural light, fiber & hydration, movement, protein, and sufficient sleep.
You can then customize: adaptogens during more demanding periods, and coffee or matcha according to your preferences.
The goal is to choose a few actions you like enough to do them again tomorrow.
FAQ
What to do upon waking for more energy?
Start by exposing yourself to natural light, drinking water, and moving for a few minutes makes for a simple routine. A breakfast with enough protein can then complete the morning.
What to drink in the morning for energy?
Water remains the first step to rehydrate. Coffee or matcha can then be chosen for their caffeine, while electrolytes can be useful when needs are increased by physical activity, heat, or sweating.
Does matcha give energy?
Matcha naturally contains caffeine and L-theanine. Caffeine contributes to alertness, while the caffeine-L-theanine combination has been studied for its effects on attention.
What to eat for breakfast when you don't have time in the morning?
A protein shake is a particularly simple option. You can add our Mushrooms & Adaptogens powder to combine proteins and adaptogens in one ritual.
Should adaptogens be taken every morning?
It depends on the plants, the formula, and the individual. You should follow the dosage and precautions of the product used.
Is it necessary to take electrolytes every morning?
No. Water is usually sufficient for daily hydration. Electrolytes can become particularly interesting when losses increase, especially with sweating, training, or heat.
References
- Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl). 2019;23(3):147-156. PMID: 30311830.
- Morning sunlight exposure and sleep quality. PubMed. PMID: 41053799.
- Einöther SJL, Martens VEG. Acute effects of tea consumption on attention and mood. Am J Clin Nutr. 2013;98(6 Suppl):1700S-1708S. PMID: 28784536.
- Effect of matcha green tea on cognitive functions and stress. PubMed. PMID: 33744591.
