My NEW Morning Routine for Female Longevity (From the Most Measured Woman)

Key wellness & self-care strategies from the morning routine

1) Oral microbiome “reset” (right after waking)

• Tongue scraping to remove morning bacteria
• Dental flossing (using a dental flosser)
• Brushing with probiotic toothpaste (“feed your good bacteria”)
• Salt-water (alcohol-free) mouthwash (Briotech mixed with filtered water)
• Weekly advanced oral care
  • Ozone oil rinse for antibacterial/cleansing support
  • Oral light therapy device (red/blue light) used weekly

2) Hydration + electrolyte support before coffee

• Use electrolyte water first thing:
  • filtered water + remineralizing drops
  • sometimes add a hydrogen tablet
• Emphasis on filtered water via whole-house + kitchen faucet filtration

3) “Protein first” to support hormones/energy (morning coffee protocol)

• Aim for protein/energy soon after waking to dampen cortisol response
• Makes a protein coffee that incorporates:
  • collagen
  • colostrum
  • amino acids
  • creatine
• Goal: about ~25g protein in the morning cup

4) Morning light/neuromodulation + quiet time (“calm activation”)

• Uses red light (quiet time) and believes it may support thyroid health via improved blood flow
• Uses PEMF (pulsed electromagnetic therapy)
• Does Nanovi while reading (Bible or other books)
• Adds breathing exercises to improve mood/parasympathetic state
• Total quiet practice: ~20–25 minutes

5) Hormone tracking to personalize timing (and testing)

• Uses Mira urine strips for consistent hormone monitoring:
  • LH, estrogen metabolites, progesterone, FSH
• Fertile window cues noted:
  • estrogen rising; waiting for LH peak
• Testing timing strategy:
  • tests mid-cycle (e.g., day 10–11) because biomarkers vary across the month
  • notes inflammation can be higher around menstruation; lipids shift by phase

6) Targeted supplement system (frequent testing → protocol changes)

Core theme: supplements are adjusted based on ongoing lab results.

• Morning examples (varies by day/travel/home):
  • L-glutamine
  • Saccharomyces boulardii
  • bovine colostrum
  • lactoferrin
  • liposomal glutathione
  • creatine
• Breakfast phase examples (when not traveling):
  • prenatal vitamins (plus asthma control, when relevant)
  • sulforaphane
  • selenium
  • myo-inositol (every other day)
  • magnesium L-threonate
  • urolithin A
  • vaginal probiotic
  • NMN
  • stopped vitamin D (levels were already high)
• Dinner examples:
  • tributyrin
  • PEA
  • fish oil
  • SPM
• Bedtime examples:
  • glycine
  • low-dose naltrexone
  • Visbiome (referenced; she says she doesn’t actually take it)
  • Akkermansia
  • melatonin

7) Device-based monitoring + weekly body metrics

• Tracks sleep/wellness metrics:
  • Whoop check
  • Throne testing device (tracks defecation acts)
• Weekly measurements:
  • spirometry (lung capacity/health)
  • blood pressure (Connect monitor; multiple measurements)
  • waist/hip ratio
  • body composition/metabolism with Withings scale
• Uses an AI dashboard to organize and track measurements

8) Environment optimization

• Office setup:
  • air purifier for cleaner air
  • posture-focused chair (Anthros) and sunlight exposure
  • sunlight/positioning is used with the goal of supporting metabolic markers (e.g., glucose)

9) Nutrition strategy: plant diversity + fermented foods + protein targets

• “30 different plants per week” approach:
  • herbs/spices count; breakfast includes many plant types
• Breakfast emphasis:
  • fermented foods (kefir/yogurt-style)
  • seeds/nuts (basil seeds, pumpkin seeds, Brazil nuts)
  • salad ingredients and herbs throughout the day
• Protein targets:
  • about 110–120 g/day
  • uses ideal amino acids for an easy protein addition (~25g per serving)

10) Microplastics awareness (food/drinks + lifestyle)

• Avoids microplastic exposure where possible:
  • uses filtered water
  • uses a home water saturator with filtered water (avoids bottled carbonation linked to plastic particles)
• Clothing strategy:
  • prefers natural fibers (wool, linen, organic cotton) to reduce microplastics/pesticides

11) Faith-based routine integrated with health/prosocial calm

• Morning together routine includes:
  • reading with her husband
  • a short prayer
  • short discussion/planning what’s on their minds
• Describes a ~20-minute circle that includes sun/nature and calm/parasympathetic activation

12) Sleep/sunlight/workout timing optimization

• Morning sun during the walk/circle
• Moves workouts to the afternoon lately (routine adapts around testing)

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Presenters / sources mentioned

• Most Measured Woman (video speaker; name not provided in subtitles)
• Mira (hormone testing strips/urine monitoring)
• Whoop (sleep tracking)
• Thr0ne (device tracking defecation acts)
• Withings (scale/body composition)
• Superpower (home blood draw + AI recommendations)
• Proximal (toxic load/heavy metals & environmental toxins blood panel)
• Body Bio (remineralizing drops)
• Briotech (alcohol-free mouthwash/salt-water product)
• Dr. Barbara Sturm (ceramide cream)
• SkinCeuticals (C E Ferulic vitamin C product)
• Skin Better (mineral sunscreen SPF 68)
• Kjaer Weis (foundation)
• Merit Beauty (bronzer)
• Anastasia Beverly Hills (Brow Freeze eyebrow gel)
• Anfisa (ceramide shine/lip topper)
• Holistic Coffee Roasters (coffee)
• Agent Nateur (collagen)
• Amra (colostrum)
• Perfect Amino (creatine + amino acids)
• Anthros (posture chair)
• N.A.T. G.A.D.A. (natural wool clothing brand)
• The Blood (London-based company using menstrual blood biomarkers)
• Tim Keller and his wife (book mentioned)
• Bible (used for the reading/prayer routine)