Imprint your Day

Imprint the day in your first morning hour.

As our spring days lengthen, we invite our patients to establish a morning routine.

Habits that set the tone for their well-being throughout the day.

We know the unique "busy" that is a working mom's morning. We also know the unique opportunity for imprinting physiologic stability with a morning routine. 

Here are time-efficient daily tools for laying a morning foundation that informs your well-being:

Sleep

Sleep is both catabolic (muscle breakdown, recovery driven) and dehydrating, even in the best of conditions. Our kidneys are uniquely poised to receive a larger bolus of fluids and minerals at waking. We encourage patients to start the day with a liter of water and electrolytes at the bedside. Drink what you can before your feet even hit the floor. 

We like Beam minerals or half an LMNT electrolyte to upgrade the hydration.

Unique population, our Postpartum moms, morning suggestion: SLEEP while partner has baby duty for a bit.. (This recovery bridge after a sleepless night is key)

Protein-based breakfast before caffeine.

Stabilize blood sugar (and thus, the nervous system) before adding the "stress test," which is caffeine.

Many patients tell us they don't wake up hungry, which is fair.

Easy options? A protein smoothie, an egg cup or frittata, air-fried (non-GMO) tofu, or Greek yogurt (if you tolerate dairy) are all quick, low-glycemic index options

Light entrainment

Especially as it gets warmer, consider moving the first 30 minutes outside. Light exposure, without sunglasses, helps establish circadian cue for better sleep that night.

Mindfulness

I understand; few will have a long window for mindfulness in the morning. 

The good news? You only need a short interval (5 minutes, 10 max) if it's a regular habit.

Consider not picking up the phone for 20 minutes + engaging in a brief guided meditation, alternate nostril breathing or a yoga nidra (we have many deas in these categories, just ask!) This signals "safety" from the beginning of your day + sets that tone for more flow and ease. 

Creatine

Not just for muscle building, creatine informs methylation and data suggests when we sleep poorly, extra is merited for cognitive support. Typical dose: 5 mg. Poor sleep? Take 5 mg again in the afternoon. We like versions that employ "Creapure" as there is less potential for fluid retention. 

May workshop at Octavia.

Please share with your lady friends, Gingko is coming to SF for an evening panel on Peri/Menopause Thriving at midlife. Hosted by culinary genius and founding Farm-to-table Chef, Melissa Perello, we will share light bites and NA beverages in her gorgeous dining room for the conversation. Alyssa and I will run a panel discussion, answering common questions we field in the clinic and opening the conversation to attendees for answers to theirs. 

Lastly, I completed my clinical doctorate this month after two years of study. Grateful to be complete so I may turn my curiosity to other training. As the degree is conferred mid-May, Dr. Schaefer will be added to my title. But truth be told, YOU are my greatest teachers. I thank you for the trust you grant us in serving as shepherds towards your most vital health.