Health expert Dr. Lori Shemek is returning before the end of the year to reveal her science-backed strategies for building powerful morning habits. Your day begins the moment you wake up—and how you start it can determine your energy, mood, productivity, and even long-term health.

According to research, a strong morning routine doesn’t just help with discipline—it sets the biological tone for better digestion, immunity, metabolism, and mental clarity.

Let’s dive into Dr. Shemek’s 5 essential morning rituals to improve your life, one morning at a time.

Let's see 5 steps to a healthy morning routine

1. Start Your Day With Water – Preferably Alkaline Hydrogen Water

When you wake up after 7–8 hours of sleep, your body is naturally dehydrated. The very first thing you should do? Drink at least 16 ounces of water.

Why it matters:

  • Reverses overnight dehydration

  • Boosts brain function and focus

  • Prevents fatigue, joint pain, and headaches

  • Kickstarts digestion and metabolism

But not all water is the same. Dr. Shemek strongly recommends alkaline hydrogen water, especially from a Tyent H2 water ionizer. This type of water is infused with:

  • Molecular hydrogen (powerful antioxidant)

  • Essential minerals like magnesium, potassium, and zinc

  • A higher pH level for reduced acidity and better cellular hydration

Tip: Keep a Tyent hydrogen bottle by your bedside. Drink immediately after waking up for maximum benefit.

2. Skip Breakfast and Extend Your Fast

Most people break their overnight fast with a heavy breakfast—but this might be doing more harm than good. Dr. Shemek suggests skipping breakfast to extend your ketosis window using intermittent fasting (IF).

Key benefits of IF:

  • Promotes fat-burning and weight loss

  • Increases energy and alertness

  • Triggers autophagy (cellular repair)

  • Improves insulin sensitivity

  • Supports heart health and reduces inflammation

  • May increase lifespan

If you’re new to fasting, start by delaying breakfast until noon. During the fasting period, you can still drink water, herbal tea, or black coffee.

3. Do 10 Quick Exercises Right After Waking Up

You don’t need a full gym session—just 2–3 minutes of bodyweight movement. After getting out of bed, do:

  • 10 squats

  • 10 push-ups

  • 10 lunges or jumping jacks

This quick hit of movement gets your blood flowing, improves oxygen delivery, and boosts dopamine and serotonin—giving you a natural mood lift.

Health benefits:

  • Increases insulin sensitivity

  • Maintains muscle mass and metabolism

  • Reduces blood pressure

  • Improves longevity markers

Regular short movement in the morning builds momentum for the rest of your day—mentally and physically.

4. Meditate for Mental Clarity

Just 5–10 minutes of quiet morning meditation can reset your mind and body. If you feel overwhelmed or unfocused during the day, meditation helps you regain control and awareness.

Benefits of daily meditation:

  • Reduces cortisol (stress hormone)

  • Increases focus, patience, and creativity

  • Enhances emotional regulation

  • Strengthens immunity and telomere length (linked to aging)

  • Improves sleep quality

Start with deep breathing or a simple guided meditation. Apps like Calm or Insight Timer make it easy to build the habit.

5. Take a Cold Shower or End With a Cold Rinse

You may not love this one, but a cold shower (or ending your warm shower with 30–60 seconds of cold water) can transform your energy.

Why cold exposure works:

  • Boosts blood circulation

  • Activates brown fat, which burns calories and regulates body temperature

  • Triggers release of norepinephrine, a brain chemical linked to focus

  • Enhances immune function

  • May reduce inflammation and depression

Dr. Shemek highlights cold exposure as a natural way to promote hormone balance, longevity, and mental resilience.

Not ready for a full cold shower? Start with just your arms and legs for 15 seconds, then build up over time.

Bonus: Add One New Habit at a Time

Changing your morning doesn’t need to be overwhelming. Start small. Pick one of these five habits and stick to it for 7 days. Once it feels natural, layer in the next one.

By building your morning success system, you create momentum that lasts all day—and the long-term health benefits are undeniable.

Final Thoughts

Dr. Lori Shemek’s morning method isn’t about motivation—it’s about strategy. These five habits work because they align with how your body and brain function best in the early hours. From hydration to movement, fasting to focus, you can build a system that fuels your energy, sharpens your focus, and sets you up for long-term health.