Master Your Morning Routine With Morgan Gillis

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How do you start your mornings? Does your morning routine set you up for a successful day?

Morgan Gillis, today’s podcast guest, is a Precision Nutrition Coach, licensed primary sports nutritionist, graduate of the Institute for Integrative Nutrition, and founder of FlexibleFoodies.com and the 21 Day Morning Routine Challenge. In her 21 Day Challenge she helps participants adopt the perfect morning routine that leaves them feeling energized, inspired, focused, and productive all day long.

In this episode, we dive deep into Morgan’s personal transformation story, and how changing her habits changed her life. She shares about how to cultivate the mindset necessary to achieve your goals, and about how all aspects of wellness are connected. Morgan’s insights and advice will help you make small shifts that make a massive difference in helping you reach your full potential.

In the comments, let me know what your biggest takeaways from this episode were, and let me know what your morning routine looks like!


Discussed in this Episode:
• 1:35 - Why Morgan became a health coach, and all about her experience with CrossFit and Nutrition
• 4:00: How everything in wellness is connected, and why nutrition is just the “tip of the iceberg”
• 5:38: Why mindset is a key part in transforming your health, and how movement, nutrition, and hydration also support your mental health
• 7:10: The benefits of taking 30 minutes each morning to practice 6 daily habits: expressing gratitude, drinking water, reviewing your vision and goals, moving, learning, and eating a healthy breakfast
• 7:37: Why morning routines are so important for entrepreneurs
• 8:00: How Morgan was inspired by Tim Ferriss’ quote “If you win the morning, you win the day”
• 9:55 - Why Morgan created the 21 Day Challenge, and how she went from feeling unhealthy and underperforming, to thriving and achieving her goals
• 12:35 - The science behind practicing gratitude
• 14:00 - How to start a gratitude practice - even if you don’t have much time
•  15:45 - How having a “tigger habit” can help you form a new habit
• 16:20 - The importance of actually embodying, and how to actually embody gratitude
• 18:15 - How we want the opposite of a “viscous circle” (*we ended up finding a term - a “virtuous circle”!)
• 18:55: Why hydration is so important for brain health, physical importance, energy, digestion, and reading hunger cues
• 21:30 The theory of Japanese Water Therapy
• 23:10: How we sometimes skip the simple things which are actually the most effective tools for transformation  
• 24:45: How the 80/20 principle can help you achieve results
• 26:55: Why you should review your goals daily
• 28:10 - The power power of simplicity, and focusing on one goal at a time
• 29:25 - Why you need to know your “why” in order to accomplish your health goals
• 31:35 - Morgan’s goal of making 10 million dollars in 10 years, and her “Why” behind this goal
• 36:55 - The power of sharing your journey along the way
• 39:15 - How a long-term perspective supports you in letting go of small fears experienced daily, and why you should reframe failure as an opportunity to learn
• 44:37 - Why continuous learning is so important, and how education is a key component of The Institute for Integrative Nutrition’s Circle of Life tool
• 45:25: How taking 10 minutes each morning to learn something new or listen to something inspiring, motivational, or uplifting can improve your day
• 46:25: How you can benefit from the lessons that successful people share
• 47:05 - The importance of setting the tone for the day
• 48:00 - Morgan’s recommended books and podcasts
• 51:10 - Morgan’s travel experiences
• 52:40 - Why and how to get at least 10 minutes of movement in the morning
•  52:55 - The importance of a healthy breakfast
• 53:30 - What to do if you don’t have “time” for the gym


Resources:
• Connect with Morgan on Instagram
• Learn more about the 21 Day Morning Routine Challenge
• Learn more about Morgan’s nutrition coaching
• Connect with me on Instagram
• Learn more about the Institute for Integrative Nutrition
• Sign up for a free Integrative Nutrition sample class
• Listen to Tim Ferriss’ podcast, The Tim Ferriss Show
• Stay inspired by writing this Aristotle quote somewhere visible: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
• Watch the Science of Gratitude video
• Learn more about Japanese Water Therapy
• Stay inspired by writing this Tim Ferriss quote somewhere visible: “If you win the morning, you win the day”
• Follow Gary Vaynerchuk on Instagram
• Complete the Institute for Integrative Nutrition’s Circle of Life exercise
• Read Think and Grow Rich by Napoleon Hill
• Read The Five Love Languages by Gary Chapman
• Read Unshakeable by Tony robins
• Read I Will Teach You to be Rich by Remit Sethi
• Read Tools of Titans by Tim Ferriss
• Read Secrets of the Millionaire Mind by T. Harv Eker
• Read Organize Tomorrow Today by Jason Selk
• Read Crushing It by Gary Vaynerchuk
• Read Seven Habits of Highly Effective People by Stephen R. Covey
• Listen to Wayne Dyer’s Ultimate Library and read Change Your Thoughts, Change Your Life by Wayne Dyer
• Check out some of Brene Brown’s books