Tallene‘s PCOS Morning Routine + 100th Episode!

Life can be so chaotic…a morning routine or ritual can give you a sense of stability to carry you and set the tone for the rest of the day. In this episode, we talk about how to have an ideal morning routine to support your PCOS so that you are thriving the rest of the day!

It’s also our 100th episode of the podcast! We want to take this time to thank  each and every one of you for listening every week and supporting this channel. We would not be here without you Cysters!

Tune in to hear our 9 tips on how to start your day off right. Currently running short on time? Need to save this episode for later? We’ve still got you covered! Read on for a quick breakdown of our 9 tips!

Let’s dive right in!

Tallene‘s PCOS Morning Routine

Get a good night’s sleep.

A good morning routine starts with a good night’s sleep. Getting good quality sleep for 6-8 hours each night is key to keeping your stress hormones (cortisol) in check and thus, keeping your PCOS symptoms under control. With that in mind, one of the best ways to promote good sleep is to align your circadian rhythm with the sun, aka get some sunshine in the morning so that your body realizes it’s time to wake up.

Step outside for some sun to help wake you up.

Morning sunshine stimulates the release of cortisol, which is what gives you the energy and motivation to get up and out of bed. As well as to tackle the day ahead. Chronic high levels of cortisol during other parts of the day does not provide the same benefits. In fact, it can adverse effects, especially for women with PCOS. So, to help support your body’s hormone balance, go for a quick morning walk or do some stretches outside. It can help a ton with fatigue and brain fog throughout the rest of your daily routine!

Drink a glass of water.

While you’re enjoying your morning dose of sunshine, grab a glass of water and start drinking. Drinking 1-2 glasses of water in the morning before anything else is an excellent way to rehydrate, break your overnight fast, stimulate your metabolism, and curb early morning hunger pangs.

Spearmint is also known to stimulate the metabolism, which is why we recommend tossing a spearmint tea packet into one of your morning cups of water. Or, you can, of course, enjoy it warm as well. Spearmint can help lower testosterone as well.

Make your bed / tidy up.

Beginning your day by completing an easy, yet very productive cleaning task, can help set you off on the right foot. And believe it or not, it can also help reduce stress throughout the day. Research shows that those who keep tidy and stay organized in both their living and work spaces tend to hold less stress and tension throughout the day, be more productive, and have a more positive and uplifted mood.

Avoid social media.

While there are many benefits of social media, there are also some downfalls. Some of which are that social media can easily consume your time and make you miss out on enjoying your peaceful morning. One second you’re just checking Instagram and the next second it’s time to run out the door. Not to mention, negative social media can quickly swoop in and ruin your morning (although you shouldn’t let it!).

With that said, we recommend avoiding social media in the morning. Rather than scrolling, typing, and texting first thing in the morning, allow yourself to full wake up and enjoy the easy hours of the morning before you are off to the races.

Eat a high protein grab & go breakfast to keep blood sugar stable.

Managing your blood sugar throughout the day is another key element to keeping your PCOS symptoms under control. So, like the old saying goes, breakfast is indeed the most important meal of the day. Especially for Cysters who need to manage their insulin levels!

To avoid causing a blood sugar spike first thing in the morning, opt for a protein heavy grab & go breakfast. Eggs are a great option when it comes to maintaining a healthy PCOS diet. And despite what you might hear, eggs are not a dairy product. Keep the simple bready carbs to a minimum, but feel free to include some complex carbs like oatmeal, avocado, chai pudding, or gluten-free hash browns. More breakfast ideas, here.

Enjoy your breakfast.

It’s so easy to scarf down your breakfast and hit the road. But remember Cysters, this PCOS morning routine is all about enjoying your morning, keeping those stress levels low, and easing into your day with motivation and confidence.

So, don’t run out the door with a breakfast burrito in your hand. Instead, schedule time into your morning routine to sit down and actually enjoy your breakfast. Even it if means waking up earlier. If you have extra time here, you can also enjoy a quick podcast, do some quick journaling, or spend time catching up with your immediate family.

Complete a 10 minute meditation to start your day with stable stress hormones.

Immediately after breakfast, we recommend heading into a 10 minute meditation. Meditation looks differently for everyone, but the main purpose here is to calm your nerves, stable your hormones, and prepare you for the day ahead.

Studies show that meditation can have significant effects on your day, including less feelings of depression and anxiety. Some mediations you can complete include yoga, stretching, breath-work, journaling, manifesting, stating your intentions, and practicing gratitude.

Do something creative and uplifting first.

Lastly, before diving right into your to-do list for the day, do something for you. Something you enjoy, that is fun, uplifting, and motivating for the day ahead. For us, this looks like being super creative, whether that’s creating content, snapping photos, or just brainstorming about new content for our family of Cysters. For you, this should be something you really enjoy and gives you all the positive and productive vibes. Vibes you can carry into your busy day with you!

PCOS Gluten And Dairy Free Meal Plan

A big part of today’s episode was spent discussing our Gluten And Dairy Free Meal Plan, which also includes exercises catered specifically to Cyster’s for our unique PCOS weight loss needs.

Our 4 week plan has step by step video tutorials for each recipe to show you how to make quick & easy, gluten &
dairy free meals that taste so good, you’ll be making them on repeat! Download The Cysterhood app for all of my recipes, resources, and workout guides. It’s designed just for women with PCOS and our community is amazing at helping support you on your healing journey!

If you’ve been considering making some lifestyle changes to better manage your PCOS symptoms, you’ve come to the right place.

Cysters, there is no one perfect PCOS morning routine. While this routine might work for you, you might also need to make some necessary changes to better fit your lifestyle, and that is okay. It’s also okay to skip a day and try something new. What’s most important is starting your day off on the right, healthy foot.

So, let’s do this together! If you have any questions or comments about today’s, drop them below – we can’t wait to hear from you!

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Join us in The Cysterhood, a community of women learning how to manage PCOS & lose weight, Gluten and Dairy Free!

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While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (Privacy Policy).

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