Welcome to What's Your Formula?, a series dedicated to carefully crafted routines and rituals that elevate mind and body. Here, we’ll spotlight how different wellness enthusiasts, including Thesis customers and team members, infuse lifestyle habits and supplements to fuel their day-to-day (i.e., their “formulas” for success).
First-up: Thesis’ very own Customer Engagement Manager, Camille.
Over the years, Camille’s thoughtfully engineered her morning routine, referring to it as “a cherished daily ritual, one that I just can’t live without.” She’s hand-picked every habit with a goal in mind: to step into the world as a more balanced and open version of herself.
“I was someone who hit snooze two, maybe three times, before rushing into work,” says Camille. “I relied on coffee to get me through the mornings and, by mid-afternoon, I was burned out yet wired, making it hard to fall asleep at night.”
By committing a few hours before each workday to simple habit changes, informed by her studies in holistic nutrition, Camille’s noticed dramatic improvements in her mood and energy levels, which changed how she shows up in her professional and personal endeavors.
Below, Camille’s coveted morning routine.
Exposure to Morning Light
“As soon as I open my eyes, I make it a priority to get outside. Sun exposure is a powerhouse wellness habit, is completely free, and has a handful of brain-boosting benefits. Research shows that getting sun exposure within the first 30-60 minutes of waking helps regulate circadian rhythms, boosts serotonin levels, and enhances mood.¹ Having a morning dose of sunshine not only gives me more natural energy throughout the day but also helps me wind down better at night by balancing my cortisol and melatonin levels.”
Delaying the First Cup of Coffee
“I've always loved coffee, but I used to struggle with the jitters and afternoon energy crashes. To fix this, I started waiting 90 minutes after waking up to have my first cup (something I learned on Huberman Lab!). This timing lets my body naturally transition from sleep to wakefulness as cortisol levels rise and adenosine, a chemical involved in making you feel tired, starts to decrease.² By giving my body this time, I’ve noticed smoother, more sustained energy and, when I do have my first morning cup of coffee, it’s actually more effective at keeping me energized for longer.”
Light Exercise to Kick Start the Day
“Whether it’s a brisk walk, a short run, or a 20-minute power yoga session, I try to fit in some light exercise in the morning when I can. It’s just enough to get my heart pumping and stimulate the release of endorphins and other neurotransmitters, like dopamine, serotonin, and norepinephrine. This keeps my mind sharp, my mood balanced, and my body grounded as I start my day.”
Habit-Stacking Morning Affirmations
“Once I discovered the concept of habit-stacking from James Clear's Atomic Habits, it made my mornings more productive in the same amount of time. The idea is simple: to build a new habit, you link it to an existing one.
I've recently paired my LED Red Light Therapy (I love the TheraFace Mask!) with my morning gratitude practice. They both take about 10 minutes, so I get two birds with one stone. My gratitude practice involves reflecting on the things I’m thankful for, whether from the day before or in general. This not only keeps me focused on the positives but has also been shown to boost motivation.”³
Supplement Stack
“As a holistic nutritionist, I’m always curious to try the latest health products out there—but my general rule of thumb is to keep my supplement stack simple. Right now, I use Thesis Creativity to navigate through my hectic schedule, tart cherry juice for its melatonin production and antioxidants, and Thorne Magnesium Bisglycinate for sleep support and stress relief.”
Camille's Why
“For years, work left me drained and overwhelmed, and it took a toll on my mental health. With a carefully crafted morning routine and targeted supplements, I’ve been able to reframe my relationship with work and unlock something within me I never knew I had.”
Sources
- Daut, R. A., & Fonken, L. K. (2019). Circadian regulation of depression: A role for serotonin. Frontiers in neuroendocrinology, 54, 100746. https://doi.org/10.1016/j.yfrne.2019.04.003
- William R. Lovallo, Noha H. Farag, Andrea S. Vincent, Terrie L. Thomas, Michael F. Wilson,Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women,Pharmacology Biochemistry and Behavior,Volume 83, Issue 3,2006,Pages 441-447,ISSN 0091-3057,https://doi.org/10.1016/j.pbb.2006.03.005.
- Walsh LC, Armenta CN, Itzchakov G, Fritz MM, Lyubomirsky S. More than Merely Positive: The Immediate Affective and Motivational Consequences of Gratitude. Sustainability. 2022; 14(14):8679. https://doi.org/10.3390/su14148679
