The 10-Minute Morning Routine for Cortisol & Belly Fat

EP374 with Dr. Mindy Pelz

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Chronic stress can influence your metabolism, sleep, appetite, blood sugar, and where your body tends to carry fat—which makes your nervous system an important part of the belly-fat conversation.

In this solo episode, I’m breaking down what happens to cortisol after you wake up and sharing the simple 10-minute morning routine I want you to try for the next 30 days.

We’ll talk about morning light, your phone, breathwork, movement, hydration, exercise, and how to identify the stressors that may be setting the tone for your entire day. I’ll also explain what I mean by becoming “cortisol flexible” and how you can start working with your stress response instead of constantly feeling controlled by it.

In this episode:

• Cortisol, chronic stress, and belly fat

• What happens to cortisol after waking

• Why morning light matters

• The problem with reaching for your phone immediately

• A five-minute breathing practice

• When to move and exercise

• How to perform a morning stress audit

• Becoming more "cortisol-flexible"

• My 10-minute morning routine

• A 30-day challenge you can start tomorrow

Try Mindy's 10-Minute Morning Routine

For the next 30 days:

1. Keep your phone away from your bed and avoid checking it immediately after waking.

2. Get natural morning light within the first part of your day.

3. Spend five minutes breathing, making your exhale longer than your inhale.

4. Hydrate and give your body a chance to wake up.

5. Add gentle movement, then build into more activity as your morning progresses.

Plus: Take my free Nervous System Questionnaire below to discover your current nervous system state and the practices that may support you.

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Resources Mentioned:

• FREE Nervous System Questionnaire

• Reset Academy

• Who Are You Becoming? Card Deck

• Sunlighten Sauna

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