Creating a Morning Routine To Meet Your Personal Health Needs

The Primal Pioneer Podcast teaches you how to improve the environment you live, work, and exercise in so you can achieve optimal health. Heathar’s leading-edge teachings and expert interviews with integrative health professions teach you the most effective, simple yet deeply transformative solutions to overcoming and preventing every chronic disease today. You’ll walk away from this podcast feeling invigorated, inspired, and confident about your body’s incredible and natural ability to heal!

Morning Routine

Creating a Morning Routine To Meet Your Personal Health Needs

Having the right morning routine can be a great way to help you with achieving optimal health as well as keep you on track towards your health goals. In episode 27 of the Primal Pioneer, I am talking about important elements for your morning routine and inspiring tips around a routine that will help you achieve optimal health.

But before we dive right in, let me introduce myself in case this is your first visit. I am your host, Heathar Shepard and I am incredibly passionate about helping people JUST LIKE YOU find the health and happiness they truly deserve.

Besides being an alternative healer and integrative health coach, I’m also a Traumatic Brain Injury survivor who struggled for 10 years until I discovered the MOST important factor for overall health: the environment we live and work in. And in The Primal Pioneer, I share what 98+% of doctors don’t tell you (or don’t even know!) about true health and wellness. You’ll learn about the importance of sunlight, as well as the foods and eating cycles that heal the root causes of chronic disease. And in an age dominated by technology, you’ll discover how EMF mitigation can drastically improve your life.

Everyone has their healing journey with their unique struggles...but I’m here to give you all the tools you need to make that healing happen!

So if you’re ready to learn more about the three important aspects of a morning routine that I consider to be incredibly helpful, then keep reading! And for even more details, listen to ALL of episode 27 of The Primal Pioneer on your favorite streaming platform.


Creating a Morning Routine, Point #1: It’s awesome to have a morning routine because it’s a great way to build positive forward-moving energy towards your health goals starting first thing in the A.M.

What do a lot of people do when they first wake up? They’ll reach over for their phone, scroll through emails, sending text messages, and check out Instagram. They'll start their day off by being on their phone, this has a lot of negative health effects on the body. Firstly, it’s a time suck in the morning unless there’s an emergency such as whether there’s a delay or snow day at school, family emergencies, but all in all, we don’t want to start our day off by grabbing our phones.

When you look at your phone first thing in the morning, that light on your phone is not the light you want to be looking at right away. It will be very counterproductive to your metabolic health, and metabolic signaling that should be happening in the morning by sunlight, not your phone. It also puts you right into the negative news or media and strays your attention away from you and your self-care. This is the most neglected but most important part of our lives. If we aren’t healthy, then we can’t show up for others in an ideal present way. 

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Creating a Morning Routine, Point #2: Sunlight RX step one, sunrise, is the first most important aspect of a morning routine.

The key to health first lies in watching the sunrise, the first step of Sunlight Rx. For those of you who have purchased the Sunlight Rx eBook, are clients of mine, or follow me on social media, know all about my passion for sunlight and why I’m so adamant about why you should be in sunrise light. This is the most important light to be in for the entire day. This starts your circadian biology, getting your biological time clock on point. A lot of people, especially with sleep and energy levels, tell me they struggle to get out of bed in the morning and don’t sleep well at night, so the last thing they want to do is get up and watch the sunrise.

As someone who has struggled with sleep in the past, the more sunrises I started to see over time, the better I sleep at night. If there’s one thing you can do to get to the root of poor sleep, it’s by getting in sunrise light. Most people would rather stay in bed, but sunrise light provides energy throughout the day. Sunrise light contains predominantly red light, most people interested in healing or the healing world know the benefits of red light. For more information on the benefits of red light therapy, I advise you to go back and listen to the episode I did on red light therapy. I go into detail with Kyle who is a Photobiomodulation expert.

Morning Routine

Creating a Morning Routine, Point #3: The second most important thing to consider in a healthy morning routine is the metabolic reset breakfast.

Most people today skip breakfast, for one reason or another. Most of the common reasons are because they’re not hungry due to eating late at night or having carb-heavy dinners. These are some of the biggest causes of our health issues today, it comes down to late-night eating, especially in front of a screen. By doing this, you are not supporting your metabolism or your hormone health. People skip breakfast also because they have been told that intermittent fasting will support their health, especially people in the paleo and bulletproof world. I have found through personal experience and with my clients, this is a very bad idea, especially if you are female. 

Your hormones need to be reset, your metabolism needs to be reset first thing in the morning. The two most important ways we do that is by watching the sunrise and having a big breakfast. The most important meal of the day is breakfast. Firstly, because it signals your circadian biology when you eat, your psychological time clock starts to get on point and in alignment. These are all enhanced when you eat your breakfast in sunlight. Another reason is that this jumpstarts your metabolic and hormone signaling, it supports healthy blood sugar and blood pressure levels. 

Heathar Shepard

Hi, I am Heathar

With over 12 years experience as an alternative healer, integrative health coach and one who has been through severe physical injury trying every remedy under the sun to heal myself with no avail…I’m here to tell you, all of those things are not only attainable but are foundational to achieving optimal health and are core elements to overcoming all chronic and stubborn diseases.

At the age of 23 I suffered a TBI (Traumatic Brain Injury) preventing me from the ability to engage in physical activity for over 12 years post my car accident. Today, I know I could have recovered from this injury much quicker if I had known then what I know now! But….the accident lead me down the healing path. A path that I was destined to take to help myself heal and to learn how to help others heal complicated and chronic disorders as well.

During this time, I learned two things: How to harness the healing power of sunlight and how to utilize frequency based medicine to facilitate biological transformations in the body - all the way down to the mitochondrial level.

Today, I lead an active life and you can bet I’m uber passionate about teaching others how they can overcome even the most daunting health experiences that most medical professionals have band-aid solutions for, at best.


And today, my health continues to improve each day and I now lead an active, healthy lifestyle - all of which I thought would never be possible to achieve again. All it took was discovering the most effective path to health and healing to get me there and now, to help my clients get there as well!

Morning Routine

Creating a Morning Routine, Point #4: The third most important aspect for a morning routine is breathwork and stretching.

Breathing, stretching, eating optimal, and sunlight are the keys to health and a life rooted in longevity. The whole goal with everything I talk about and these three core aspects as part of your morning routine is going to help you stay young and die old. Today, what’s happening is the exact opposite, we are living longer lives but we are dying young. People are medicated in their teens, young 20’s, and are essentially walking zombies. They age poorly, they’re inflamed, they can’t move, and they feel in pain. That’s not how we’re designed to age. The older you get the younger you feel by these steps I’m sharing. 

Breath is life, if we don't’ breathe, we don't live. Most people today are breathing incorrectly and inefficiently, this is because we have become chronic mouth breathers. Most of us take our inhales through our mouth, this is a major issue when it comes to our health. Chronic mouth breathing leads to every single chronic disease today including sleep apnea and low energy levels. If you breathe while engaging in a dynamic stretch, meaning a stretch that brings energy and attention to some of our most compromised areas in our bodies in short spurts. Hold the stretch for seconds at a time and open your hips, spine, shoulder, while engaging in nasal breathing and lung exhales. This can be super healthy and invigorating.

The Bottom Line of Creating a Morning Routine To Meet Your Personal Health Needs

I hope that this information all about the ideal morning routine helps to fuel your life and health in positive ways. By making these three changes to your life, you will start to observe dramatic shifts in your health, energy levels, and sleep. The biggest bonus of all, you will stay young as you grow old. For years, I relied on strict diets and hardcore exercise to start my day, however, I never felt energized long term. I weakened my immune system by working out way too hard and breathing incorrectly while doing so. 

If you enjoyed this episode, I would appreciate it if you took one minute to rate and review. Each review helps more people just like you learn the deeper truths about health, healing, and what’s driving our epidemic rates of poor health today. Don’t forget to take a screenshot of the episode, share it on your Instagram stories, and tag me @sunlight_rx. Thanks for tuning in and see you next week!

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