My updated morning routine for female longevity.

I start with oral health before anything else. Tongue scraping, water flossing and a probiotic toothpaste are my daily basics. Then about once a week I add ozone oil pulling and red or blue light therapy for the mouth.

I check my hormones every morning. -I use first-morning urine to track: -LH -Estrogen metabolites -Progesterone -FSH The results sync to my phone in about 16 minutes. Hormones fluctuate on a day-to-day basis and a month-to-month basis, but tracking and observing trends over time is helpful.

Hydration comes before coffee. I start with filtered water and electrolyte or mineral drops. Sometimes I add a hydrogen tablet too. One of the simplest things I care about first thing in the morning is replacing water and minerals after sleeping.

My coffee is not just caffeine. On a normal morning I add collagen, colostrum, PerfectAmino and creatine. It gives me roughly 25 grams of protein before I really start the day. For me, getting some protein or fuel early is now part of the routine.

I stack several health practices into one 20-minute “quiet time.” While I read my Bible and do breathwork, I can also use red light, PEMF and NanoVi. Instead of creating three separate therapies, I stack them into something I was already going to do.

Before starting work, I check three different types of data. -My recovery with WHOOP. -My gut and bowel data with Throne. -My hormones with Mira. I am looking for trends rather than relying only on how I feel that morning.

As a woman, I also care about when I run my labs. Markers such as cholesterol, inflammation and insulin sensitivity can shift throughout the menstrual cycle. I try to keep most of my testing around the same point in my cycle, usually around day 10 or 11, so I can compare results more consistently over time.

Then my husband and I go outside for first light. We usually take about a 20-minute walk. We pray, talk through our schedules, spend time together and get morning sunlight and time in nature. It gives me movement, light exposure and connection at the same time.

Once a week I check: -Lung function -Blood pressure -Waist-to-hip measurements -Weight and body composition -Grip strength I care more about the trend over time than obsessing over one day's number. But weekly measurements give me a good idea of my current and future health status.

Breakfast is where I start building plant diversity for the day. Eggs, fermented vegetables, greens, herbs, berries, kefir, seeds and nuts. I can get around 10 different plant species just at breakfast. My goal is to keep rotating plants rather than eating the exact same foods every day.

Protein is another daily target I actually track. I usually get around 110 to 120 grams of protein per day. Getting protein into my morning makes hitting that daily target much easier.

My supplements change based on the thousands of data points I am getting each month. Right now I am taking more than usual because I am working through several specific protocols. But my supplements change based on my labs, and I reassess them every few weeks. I supplement with what my data says I need.

One major change: I moved my workouts out of my morning routine (becuase I am finishing my book and need my best brain power in the morning) I now train in the afternoon. -That means my mornings are more focused on: -Hydration -Light -Recovery -Data -Connection -Nutrition Then training becomes part of my midday routine.

The most important parts of my morning are actually the basics. -Minerals + water first -Clean coffee with protein -Morning sunlight -Movement -Enough food and protein -And data that helps me personalize what I do next You don't need all the tech that I use to achieve optimal health. Just build the foundation. Save this for your morning routine. Full video on YouTube:

Love the additions!

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