🌿 The Ultimate Microbiome Morning Routine for Gut + Energy
May 01, 2025
Ever wake up feeling bloated, foggy or already craving coffee before your feet hit the floor? 😩 That’s not just stress — it could be your gut microbes throwing a full-blown tantrum.
The good news? You can calm that chaos, boost your energy, reduce cravings and support gut healing — all in under 15 minutes a day.
This is your microbiome’s dream morning. ✨ And the best part? You don’t need to do it perfectly every day. Just a few times a week makes a huge difference.
I’m Leilani — chef, clinical nutritionist and gut health nerd — here to help you feel amazing from the inside out. 💚
Grab your cuppa and let’s dive in.
Or if you prefer 🎥 watch the full talk on this morning routine? Catch it here on YouTube.
☀️ Step 1: Sync with the Sun
Before you scroll or sip, step into the sun.
Within 30 minutes of waking, get outside or open a window and soak in that natural light (yep — even without sunnies).
Why? Because your gut bugs have their own circadian rhythm, and natural light helps reset it. This reduces melatonin and balances cortisol — your body’s way of saying “Let’s go!”
🛌 Bonus Tip — Your Night Matters Too: Get to bed before 10pm if you can. That’s when:
- Your gut lining repairs
- Brain detox kicks in
- Cravings + blood sugar rebalance
📚 Studies show poor sleep increases ghrelin (your hunger hormone) and disrupts your microbiome — hello carb cravings and fatigue the next day.
👅 Step 2: Scrape Your Tongue (Yes, Really)
Sounds odd, but it’s a game-changer.
- Use a copper or stainless steel tongue scraper
- Do it before you drink or eat anything
- It clears out overnight toxins + bacteria that affect your digestion
Remember — your gut starts in your mouth. A clean tongue means better digestion, less oral inflammation, and a happier gut downstream.
💧 Step 3: Hydrate with Intention
Start your morning with warm lemon water (or filtered water with a pinch of mineral salt).
It’s not just about hydration — it’s about gut motility. Think of this like WD-40 for your digestive system.
This wakes up your bowels, rehydrates your cells and flushes out the night’s waste.
🍵 Step 4: Sip Something That Loves Your Gut
Time to trade the coffee crash for a microbiome-loving morning drink. (Or add one alongside!)
Favourites from my kitchen:
- Matcha Latte with coconut milk or MCT oil
- Turmeric Latte with cinnamon, ginger + black pepper
- Add mushrooms like lion’s mane or shiitake for extra gut-brain support
Why? These are packed with polyphenols — basically, prebiotic snacks for your good gut bugs.
They help reduce inflammation, support focus, and leave you feeling like you just hugged your insides. ☕💚
🚫 Ditch the dairy: Cow’s milk can be inflammatory, triggering mucus, sinus congestion, and even skin issues.
(I break all this down inside the Gut Health Course if you want to go deeper.)
🧘♀️ Step 5: Move, Twist + Breathe
Even 5–10 minutes of gentle stretching can change your whole morning.
Why it works:
- Reduces bloating
- Improves blood flow to your gut
- Stimulates your vagus nerve (aka digestion central)
Twists, belly breathing and even a few cat-cows can be magic. Try a short yoga flow — I love Boho Beautiful’s morning sessions!
Your gut is like a sponge — movement helps it absorb nutrients better.
🌬️ Step 6: Breathe + Be Grateful
This one’s simple… and powerful.
- Take 5 deep belly breaths
- Think of 3 things you’re grateful for (or write them down)
This activates your parasympathetic nervous system — the one that helps you rest + digest.
Less stress = better digestion, fewer cravings and a more balanced gut-brain connection.
🎁 Want This in a Printable Cheat Sheet?
I made you one! Download the Ultimate Microbiome Morning Routine Cheat Sheet FREE when you join the Gut Love Club. 📩 Grab it here
💬 Final Thoughts
You don’t have to overhaul your whole life — just start with 2 or 3 of these steps a few times a week.
The real win? You’ll have more energy, fewer cravings and a gut that actually works with you — not against you.
So tell me — what’s the ONE gut habit you want to stick to this month… but keep skipping?👇 Drop it in the comments!
And if you’re just starting your gut healing journey, I’ve got a brand new mini Gut Reset Protocol coming soon. Simple, affordable, and totally doable.
LOVE YOUR GUTS 💚 Leilani — B.HSc (Nutritional and Dietetic Medicine)
🔒 Disclaimer: This post is for general informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or condition, nor should it replace personalised medical advice. Always speak with your healthcare provider before making changes to your routine.
