The Ultimate Morning Routine for Steady Blood Sugar, Fat Burning, and All-Day Energy
- Katie Bateman
- Aug 23
- 6 min read
Updated: Aug 28
Healthy Living made easy.
By Katie B. — Airline Pilot, Wellness Enthusiast & Creator of The Wellness Glow-Up
Lately, I’ve been experimenting with my mornings, trying to find a routine that not only fuels my day but actually helps my body work smarter. I’ve been tracking my blood sugars with a Continuous Glucose Monitor, and it’s been fascinating to see how small, simple tweaks can make a huge difference. This new routine has helped me stabilise my blood sugar, reduce those mid-morning cravings, and literally kickstart my fat-burning mode—without feeling deprived or overwhelmed.
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Why Blood Sugar Matters
Before I share my routine, let’s dive a little deeper into why stable blood sugar is such a game-changer—especially for women in midlife.
When your blood sugar spikes after eating, your body releases insulin to bring it back down. But frequent spikes and crashes can keep your body stuck in “survival mode,” which means:
Cravings kick in – that mid-morning snack urge is your body trying to stabilise its energy.
Energy dips – you feel tired, foggy, and reach for quick fixes like sugar or caffeine.
Fat-burning takes a back seat – your body prefers storing fat instead of using it for fuel.
For women in midlife, hormonal shifts can make blood sugar swings even more pronounced, often contributing to stubborn weight gain, especially around the belly.
By keeping blood sugar steady, you help your body:
Support fat metabolism naturally
Maintain consistent energy levels throughout the day
Feel more in control of food choices and cravings
Protect against unwanted weight gain that often comes with perimenopause and menopause
Setting your day up for stabilised blood sugars: Why mornings matter
First thing in the morning, our bodies are naturally gearing up for the day ahead. Part of this wake-up system involves a hormone called cortisol, which rises as part of our circadian rhythm—a phenomenon sometimes called the “Dawn Phenomenon.” This rise in cortisol helps us wake up, feel alert, and mobilise energy for the day.
Effect on Blood Sugar: Cortisol also signals the liver to release glucose into the bloodstream, giving your body the fuel it needs to get moving. This can cause a slight increase in blood sugar levels, even before you eat.
Normal vs. Excessive: For most people, this morning rise is mild and helpful. But if your blood sugar regulation isn’t optimal—think insulin resistance or hormonal shifts—this spike can be more noticeable and may affect your energy or cravings throughout the morning.
In short: how you start your morning can set the tone for your blood sugar for the rest of the day. Small tweaks in your morning routine can make a big difference in stabilising blood sugar, supporting fat-burning, and keeping energy levels steady.
The Step by Step Fat Burning Morning Routine
Hydration FirstI start your day with a big glass of water. Try it with a splash of Apple Cider Vinegar (Also great for stabilising blood sugars). Hydration is essential for digestion, metabolism, and even stabilising blood sugar.
Take three capsules of my fave carb reducer supplement. I've noticed this reduces the natural rise in my blood sugars from dawn effect. Click here to check out the carb reducer supplement i've been loving.
Delay Caffeine intake for at least 60 mins after waking. Because caffeine can also stimulate cortisol, drinking coffee immediately after waking can add to the natural cortisol surge of the Dawn Phenomenon, which may slightly raise blood sugar—especially if your body’s glucose regulation isn’t perfect.
By waiting a little while, you let that morning cortisol peak settle, helping to keep blood sugar steadier. Pairing your coffee with a protein-rich breakfast or snack can also help buffer any spike and keep your energy consistent until your next meal.
Low-Carb, High-Protein Breakfast Instead of cereal or toast, I focus on protein and healthy fats. Think eggs, avocado, or a collagen smoothie with almond milk. This keeps my blood sugar stable and helps me feel full longer.
Gentle MovementI like to move my body gently in the morning—5–10 minutes of stretching or a short walk. This helps my insulin sensitivity and primes my metabolism for the day.
Mindset & IntentionI take 5 minutes to check in with myself—gratitude, journaling, or just setting my intention for the day. Stress hormones can also impact blood sugar, so starting calm is key.
The Results
Since committing to this morning routine, the changes have been noticeable—and surprisingly simple:
Fewer sugar cravings mid-morning: My body feels satisfied and fuelled, so I no longer reach for quick fixes or sugary snacks.
Steadier energy levels: I no longer experience the classic mid-morning crash. My energy is consistent, which makes getting through work and daily tasks so much easier.
Better mental clarity: Mornings used to feel foggy, but now my mind is sharper, focus comes naturally, and I can tackle my day without that groggy feeling.
Lower body fat percentage: By stabilising my blood sugar and supporting natural fat-burning, I’ve noticed my body composition improving, especially around stubborn areas.
My body feels like it’s naturally in fat-burning mode: With consistent energy and fewer spikes in blood sugar, it feels like my metabolism is running more efficiently, without forcing myself to restrict calories or follow extreme diets.
The best part? These results didn’t come from radical changes—they came from simple, consistent tweaks in my morning routine that worked with my body rather than against it.
Tips for Making It Work
Start small: You don’t need to overhaul your entire morning at once. Even one simple change—like starting with a glass of water and three capsules of carb reducer—can make a big difference in stabilising blood sugar and curbing cravings. Think of it as layering small wins that add up over time.
Prep the night before: Mornings are busy, and convenience is key. Prep your smoothie ingredients in advance, boil eggs, or portion out nuts and seeds so you can grab and go. This reduces the temptation to skip breakfast or reach for quick, high-carb options.
For inspo Click here to grab your Free Copy of the 4-weeks of Low-Carb Meal Prep
Listen to your body: Everyone’s blood sugar response is unique. What works for me may need a tweak for you. Pay attention to how different foods, timing, and movement make you feel—energy levels, focus, and cravings are all clues. Over time, you’ll learn what helps you stay steady and what throws your morning off.
Track and reflect: If you’re using a Continuous Glucose Monitor (CGM) or just paying attention to energy and cravings, keep notes for a week or two. You’ll start noticing patterns and see which small tweaks have the biggest impact.
Be consistent, but flexible: Mornings don’t have to be perfect to be effective. Consistency is more important than perfection, so allow yourself grace when life gets in the way. Even partial adherence still supports your blood sugar and fat-burning goals.
Make Healthy Habits easy.
With a few simple, consistent tweaks, you can stabilise your blood sugar, support natural fat-burning, and start your day feeling energised, focused, and in control.
The best part? You don’t have to figure it all out alone. If you want guidance, support, and science-backed tools to help you build sustainable, healthy habits—including those that support fat-burning and help you feel more vibrant—I invite you to join the Healthy Body Society. It’s focused on practical strategies, accountability, and encouragement to help you create routines that truly stick—without overwhelm or deprivation.
Your mornings—and your health—can be transformed with small changes, a little support, and a focus on what truly works for your body.
Want to join a group of women thriving together with daily lifestyle, holistic wellness and self-care?
Join the Wellness Glow-Up Facebook community. Your daily Self-care pit stop to Elevate your Holistic Wellness journey. Find inner peace and everything you need to Glow from the Inside Out. This is Your personal sanctuary for nourishing Body, Mind, and Soul.
This blog is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making lifestyle changes.
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