The Best Morning Routine For Healthy Ageing And Longevity

We’ve written before at HuffPost UK about the best breakfast time longevity experts swear by.

But that’s only one detail in a morning’s worth of habits. In case you wanted to go a little more in-depth, we asked Dr Dominic Greenyer, a private GP at The Health Suite who has a particular interest in longevity, to share his entire morning routine.

“People often think longevity comes from finding one miracle supplement or expensive biohack, but the reality is much less glamorous,” he shared.

“The biggest gains come from consistently doing the basics well… If someone asked me what has the biggest impact on how well we age, I’d say protect your sleep, prioritise strength and muscle, spend time outdoors, eat mostly whole foods, and don’t underestimate the importance of relationships and purpose.

“Those habits, repeated day after day, have a far greater influence on long-term health than almost anything else,” he added.

With that in mind, here are seven steps he follows in his morning routine:

“Your body clock thrives on routine. Getting up at a similar time each day helps regulate sleep quality, energy levels and hormone balance,” the GP said.

Some research has found that sleep consistency (how well we stick to a sleep schedule) is a better predictor of longevity than sleep duration, or how long we sleep.

Dr Greenyer said he tries to get some morning sunlight 15-30 minutes after waking up. “Morning light is one of the most powerful ways to regulate your circadian rhythm, improve alertness and support better sleep that night,” he said.

He’s not the only expert who swears by the technique, either.

“After seven or eight hours without fluids, hydration comes first. I always drink a large glass of water before my first coffee,” the doctor stated.

One study suggested it might be better for us to drink coffee after breakfast instead of beforehand, too.

Getting more protein in for your first meal of the day has been linked to fewer evening cravings and greater satiety.

Dr Greenyer’s usual morning fare usually consists of Greek yoghurt with berries, nuts and seeds, or eggs on wholegrain sourdough with avocado.

“Protein supports muscle health, keeps you fuller for longer and helps avoid the mid-morning energy crash,” he said.

The doctor isn’t fussed about whether you do resistance training, balance work, or a brisk stroll – the important thing is to get moving.

“Exercise isn’t just about fitness – it’s one of the most effective longevity tools we have,” he said.

If you have a deficiency, like anaemia, it’s important to keep on top of any supplements you’ve been told to take. But if you’re spamming your system with vitamins because you have a vague idea “more is better,” Dr Greenyer said to think more carefully about what you’re consuming.

“For many people, that might include vitamin D during the winter months if they’re at risk of deficiency, but supplements should complement a healthy lifestyle, not replace one,” he said.

The doctor said he spends a few quiet minutes planning his day before checking his emails.

He ended: “Starting the morning in a constant state of reaction can increase stress before your day has even begun.”