Best Morning Routine For People Over 40 +

August 21, 2023 | Personal Care

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Good morning!

Sharon here from Sovran Healing.

Had a few questions about the best morning routine for people over 40  that helps get the day going on the right foot. Indeed, it’s essential to take this time for yourself. Initially, you’ll be fighting with racing thoughts of all the things you need to do instead. Just ignore them. With time, you’ll love this so much that you won’t give this up no matter what. This routine takes approx. 30-40 minutes to complete so give yourself enough time in the morning. 

So why have a morning routine? Here are a few benefits: 

  • Increases productivity throughout the Day 
  • More time for yourself
  • Improves your mood and mental health
  • Improves your physical health 
  • It makes you more focused and organized 
  • More time to plan and prioritize your goals
  • Increase your energy and vitality
  • Create excitement for your life
  • Gives you an opportunity to reflect and centre yourself
  • Connect to your spirituality, create gratitude
Before we start:

At this point, my long-term clients have even replaced routines with something personal like journaling, and gratitude work.  In time you’ll do the same and develop something uniquely yours. Until then, here’s my personal morning routine. Feel free to swipe & deploy until you develop your own.

By all means, if you do not own a product from the list below, skip it. Please forward any questions about the routine or products to Alternatively, post questions in the comments at the end of this post. I’ll do my best to answer them all.

Without any delay let's kick off the best morning routine for people over 40 with the first habit.


First thing to remember, upon awakening, before I open my eyes, I place one hand on my heart and the other on my abdomen and visualize what my life path is.  This image become laser clear with repetition, with this focus we will only allow things into our lives that support our vision. The universe will respond and provide us with that life in reality.

Breath Work Practice

Young women placing her left hand on her hear, closing her eyes and doing morning breath-work routines

Why Breath Work Is Important

After all, inflammation and dis-ease in the body is created from oxidative stress. This means lack of oxygen to the cell. As long as you incorporate breath work into your morning routine, you'll also increases oxygen and revitalizes the cells. Another key point is that breath work also calms our mind, at the same time increasing our cognitive health, bringing us into the present moment, peaceful and meditative.  


Standing breathing – 5 min, Balance Breathing – 5 min, Pumping Breathing – 5 min. Total 15 minutes 


As I have noted, start off your morning with a cleansed refreshed vibrant youthful glow. Remove the fungi, bacteria built up and brighten your smile with the coconut pull.

clean your face daily with warm to hot filtered water with no face cleansing additives

Face Cleansing

Wash my face with hot water facecloth compresses on my face. Yes, I do not use any products organic or otherwise.

  • Repeat the compresses 5-10 times, just hot water. 
oil after morning oil pulling routine for teeth cleansing

Oil Pulling

Next, oil pulling. This is instrumental in removing bacteria, fungus, and plaque, that has accumulated in our mouths, tea tree assists in whitening the teeth for 5-10 minutes.


  • 1/4 cup Castrol Oil
  • 1-2tsp Black Gold Humic powder
  • 8-10 drops of your choice of essential oil  
Himalayan salt to be used for morning routine mouthwash

Oral Rinse

Gargle and rinse with warm structured water and Himalayan salt mixture.

This rejuvenates the mouth, feeling fresh and clean.


  •  ¼ cup warm structured water
  • 1/8 tsp of Himalayan salt 

tip: discarding the oil 

At last, once I’ve finished teeth pulling, I spit this out (into the garbage so I do not clog my pipes).


Equally important is to start your day, by rehydrating with good quality structured water.

Rehydrate with structured & filtered water. Remember, if you do not filter your water, your kidneys will have extra work as they are responsible for filtering toxins and eliminating waste from the body through urine. 

Drinking warm to hot water first thing in the morning assists in flushing the toxins while rehydrating the body, helping to get the bowels moving. This is one of the best morning habits for people over 40 as our bowl movements don't work as well as they used to. Constipation is primarily a dehydration issue, the secondary reason for constipation is lack of fiber. So, be sure to drink you water!

Mix your first 1L of warm/hot structured water coupled with 1/8 tsp Fulvic Humic Energy Crystals if you have them.

How Much to Drink

  •  1L first thing in the morning
  • Followed by an additional 1L of warm/hot structured water with freshly squeezed lemon  before noon

By comparison, the total daily water intake for women is 3-4 L and for men 4-6L. 

tip for adjusting to water intake

1L Too much for you? Start with baby steps. As long as you do one glass per day and gradually build up to 1L, you'll succeed in increasing you water intake!


Taking good quality nutraceuticals will do a lot of good, especially in the long run. These high-powered additions to your daily routine will assimilate into your cells utilizing very little energy. As long as we can supercharge our bodies at a cellular level, we now have more energy for detoxification and healing. These are my top three nutraceuticals I personally take daily.

Fulvic Humic Crystals diluting in a glass of filtered water

Fulvic/Humic Crystals + Essential Oil 

Why it's important: High energy essential oils help rejuvenate the cells 

  • 2-3 drops in 1 litre of hot/warm structured water. 


Best Iodine of the market today IO NOVO morning ritual

Molecular Iodine   

Why it's important: Molecular Iodine is a cyclical element. In the molecular form it is ionized instantly into the cell, first phase is to irradicate invaders, such as bacteria, fungi and viruses. Once this eradication process has taken place the molecular iodine converts itself into iodide, iodide is responsible for cell regeneration and cell apoptosis (cell death). As well as, the iodide is transported into the thyroid where it’s converted to the T3 and T4 hormones, these hormones amongst are responsible for the function of the nucleus of every one of over 50 trillion cells. If you wake up with a sore throat molecular iodine will completely mitigate this. At last, any time you feel unwell take molecular iodine.  

  • Daily dose 5 sprays twice a day
Colloidal gold in a see through white teaspoon

Colloidal Gold 

Why it's important: Colloidal gold has been used by ancient cultures for centuries. As noted, it's known for its ability to rejuvenate, revitalize and reinvigorate the body at a cellular level.

Colloidal gold is a beautiful magenta colour. As a matter of fact, magenta is also the colour of our spirit.

Colloidal gold will ionize into the cells and assist in absorption of all other nutrients and minerals. 

  • ½ tsp twice a day taken sublingually for one minute before swallowing. 


Inversion Table Morning Practice


Key to opening up the veinous system and moving you into a parasympathetic state.


5-10 minutes 


As shown above, if you’re a beginner, get a chain with a clip to lock you in at a slight angle to begin. At any rate, as long as your feet and your hips are higher than your heart you will be receiving great benefits from the inversion. 

As per the illustration above, you do not need to go completely upside-down, in most cases complete inversion puts too much strain on the body and is not necessary. Listen to your body and enjoy it, so relaxing and meditative if done correctly.  

Ancient Myofascia Morning Therapy

To begin, perform this therapy on your face, followed by the neck, scalp, arms, legs, and abdomen. In the images below, I use a clapper. By all means, if you do not have this device, just use your hand! Once we reach our 40's and beyond, the circulation and micro circulation don't flow as well as before. It's why this is one of the best morning routine for people over 40.

Clapping morning routine to help increase circulation


To point out, this therapy helps to stimulate microcirculation, and energize the tiny capillaries, venules and blood vessels. By all means, the health of the tissues lies within the microcirculation. Secondly, reducing inflammation. Thirdly, increasing circulation, cognitive health, and lastly muscle tone. 

Rebounder 40+

Hop on your rebounder. By all means, it’s the best exercise for maximum results with minimum impact on your joints. For this reason alone, this habit is the best morning routine for people over 40.

Best exercise with low impact for morning routine for people over 40


Rebounding stimulates lymphatic drainage. Equally important, the lymphatic system is part of our immune system and responsible to keep it running in tip-top shape. The lymphatic system includes lymph nodes, lymph vessels, lymphocytes, tonsils, thymus, appendix, and spleen. 

By comparison, the lymph cells are much larger than the red blood cells. Due to their size, these cells carry a substantial amount of cellular waste/toxins to be eliminated by the body.

In contrast, due to the lymph size of the cells, they are more sluggish than red blood cells. In other words, they are more difficult to stimulate and detoxify.

In conclusion, at the point of weightlessness with rebounding this is instrumental in energizing the lymph to eliminate toxins.


As shown above, add a 1 lb weight in each hand and perform light bicep curls. Do with time as you get stronger. Additionally, twisting, and light jumping protects the joints during rebounding as well. 


5-10 minutes daily

Pelvic Squats Morning Practice

Without a doubt, our bodies become entrapped in emotional, spiritual, and physical cages, one of the most important ways to enhance overall health and to increase our life force energy is to open up our root chakra. By the same token, the pelvic region suffers from the entrapment of bound tissues due to traumas, surgeries, and misalignment


Certainly, incorporating pelvic squats into your morning routine will lengthen, strengthen, tone, and revitalize the pelvic region. As a result, you'll expereince reduced pain and numbness, an increase in your energy levels, a tissue detox and premature aging.

Above all, the squats specifically open up the hip flexors and lower back, and the pelvic expander opens up the entire myofascial lines throughout the body.


Pelvic squats – 3 in total.

Pelvic hug – 3-5 minutes,

Pelvic stretch – 3-5 minutes,

Pelvic prayer – 3-5 minutes.


Best way to increase vitamin D intake first thing in the morning

Vitamin D Light

Without reservation, we are as a populace lacking Vitamin D. The UV safe wavelengths in this Crystal Light Energy machine that I use has specific wavelengths of the suns natural spectrum these wavelengths assist in the treatment of skin disorders such as psoriasis, vitiligo and eczema. All in all, this light produces a waveband of light that produces Vitamin D in human skin. As a result, Vitamin D helps the growth of teeth and bones and facilitates normal immune system response.


Initially 45 seconds on all sides, then increase that gradually to 1.5 to 2 minutes on each side dependent on skin tone. 


I’m sure we’ll do another post on fasting, so won’t be getting too much into detail here. However, since we're discussing morning routines I could not leave out the section regarding breaking your fast after all! 

A blender drink is the best way to do this. 


As a matter of fact, you are nourishing the body with the 5 carbon sugars that fuel the cells. Breaking the fast with the superfoods that are in a form that assimilates easily into the system rather than using additional energy to break foods that are difficult to digest. 

Another key point, blender drinks are extremely alkalizing to the body creating an environment of healing and detoxification. 


Between 11am-12pm, after consumption of at least 1 litre of hot/warm structured water. 


  • 1 scoop of superfood (Raw ethnically grown and stone-ground Amazonian superfood)
  • 1 cup of berries of choice Ie: blueberries, strawberries, blackberries
  • ½ tsp. black gold humic powder
  • liquid of hot tea
  • 1/8 tsp powder of magnesium

Morning Check List

Want a printable version of the morning routine for easy & quick reference? We got it!

The Sovran Healing team, wants to aid you get your morning routine down so you can start to improve your mood and mental health as quickly as possible. Simply fill out the form below, & get instant access.

Free Morning Checklist PDF

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About the author, Sharon Cusack


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