Morning Ritual: Win the Morning; Win the Day!

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

morning ritual for weight loss and energy

It is absolutely critical to start your day with a proper morning ritual if you want to be at your best and win the day!

I love rituals because they automate all the healthy behaviors we're trying to implement into our lives. I especially love a morning ritual that completely kickstarts my day!

When it comes to a morning ritual for weight loss and energy, there are three key foundations that we absolutely must include:

    • Foundation 1 — Proper Rehydration
    • Foundation 2 — Get the Lymph Flowing
    • Foundation 3 — A ‘Perfect' Breakfast

Three simple steps will pay big dividends. Keep reading to learn our morning ritual — and start it tomorrow morning!

Welcome To The Fit Father Project – Your New Nutrition and Workout Resource!

At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.

This article will teach you everything you need to know about our morning ritual for weight loss and energy, but we help men of all ages make healthy and sustainable lifestyle changes that will last.

Everything we do here at the Fit Father Project aims to simplify eating and exercise so you can get in great shape and stay strong and healthy for your family — without any unnecessary complications.

Sound good? Good. Let's dive in!

Morning Ritual For Weight Loss And Energy

Foundation 1 — Proper Rehydration

It’s amazing how easy it is to mess up this first step. Overnight, your body has been sleeping for 6-9 hours in a VERY dehydrated state. That’s why our FIRST priority in the morning is ALWAYS to rehydrate with 32 ounces of pure water.

Hydration is NECESSARY for:

    • Optimal fat burning.
    • Clear thinking and brain function.
    • High energy and stamina.

We need to make sure we nail this first step!

Fill a 32-ounce water bottle or mason jar, and place it by your bedside at night. It will be waiting for you first thing in the morning, so you don't need to “think” about it. Drink the entire 32 ounces when you wake up.

You can add freshly squeezed lemon for a bit more zest and flavor, and according to the Cleveland Clinic, drinking lemon water in the morning has other benefits:

  • Aids in digestion.
  • It helps you stay hydrated.
  • It is weight-loss friendly.
  • Prevents oxidation.
  • Supplies a healthy dose of vitamin C.
  • Provides a potassium boost.
  • It helps prevent kidney stones.

Does your tap water suck? Find out the TRUTH!

Foundation 2 — Get the Lymph Flowing

You probably know that your body has blood vessels called arteries and veins. Arteries carry fresh, oxygenated blood from your heart to your muscles, organs, and tissues. Veins carry the “used-up” blood from your tissues to your heart and lungs to get re-oxygenated.

But did you know you have a third kind of vessel that completely dictates why you feel stiff and sluggish in the morning?

These vessels are called lymphatic vessels.

Click This: Check out this video on the lymphatic system if you like nerding out on the “sciency” stuff.

Your body’s lymphatic vessels have two key functions.

Function 1: Lymphatic vessels regulate the fluid between your veins and tissues.

Ever had a swollen ankle? Or a bruised muscle? During swelling, your lymph vessels were not properly regulating the amount of fluid leaking into your tissues.

See, lymph vessels normally “vacuum” up excess fluid. But sometimes, things go haywire (like when we get injured), and we get swelling.

Since we don’t move at night, the fluid in our lymphatic system gets stagnant. The lymph is not properly flowing, and as a result, we feel stiff in the morning!

Function 2: Lymphatic vessels carry many immune cells throughout your body to fight infections, cancer, and viruses.

When lymph flow is stagnant (after sleeping and not moving for a long time), your body feels stiff and stagnant, and your immune system is depressed. Needless to say, this is not good!

So, for your morning ritual, you must get your lymph flowing immediately when you get up because your body has been stagnant throughout sleep.

The beautiful part? You only need five minutes to do it!

Just a bit of motion (and bouncing around in particular) is all we need to get those lymph vessels pumping like they should in the morning. It turns out that lymph vessels respond very well to bouncing up and down (this is one of the reasons why trampolines and “rebounders” are great exercise tools for health).

When you try this routine for the first time, you will probably feel like a total goofball bouncing around. I know I did! But seriously, give it a shot.

This morning movement (with hydration and deep breathing) will give you more energy. Five minutes of morning movement is especially important if you are doing any morning exercise.

We want your lymph flowing first BEFORE exercise!

This 7-minute morning workout routine will kick-start your metabolism!

Foundation 3 — A “Perfect” Breakfast

Breakfast is fuel to kickstart your metabolism and day. It's “breaking” the “fast” your body has been in overnight.

Now, we don't want you thinking about what to eat.

We want you to have a fast, convenient, and standardized breakfast that will boost your metabolism and energy.

Here are the three steps to a great breakfast for energy and weight loss:

    • Start with free-range eggs, healthy meat, or a high-quality plant-based protein powder. Prioritize protein in the morning for the key amino acids.
    • Add in some nuts for healthy fats to further increase stamina and energy. If you're allergic to nuts, opt for low-glycemic/low-fructose fruits instead.
    • Drink organic green tea, quality black coffee, and/or water.

Remember: GOOD nutrition is all about CONSISTENCY. The more simple you make things, the more successful you will be.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Founder Fit Father Project, Founder Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using Fit Father Project to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on creating a morning ritual for weight loss and energy.


Sign up below.
We’ll send this FREE workout
straight to your email.

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project


Sign up below.
We’ll send this FREE workout
straight to your email.

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy