A science-backed guide for women 35+ on how to build a hormone-friendly morning routine using Atomic Habits and female physiology. Learn why motivation fades, why your mornings determine fat loss success, and how a simple 20-minute morning system can improve cortisol, energy, cravings, and consistency.

Morning Routine Checklist: https://www.canva.com/design/DAG6dC_rHqU/eJbAeI8nMeVVTL3kDTbsUQ/edit?utm_content=DAG6dC_rHqU&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton

If you’re a woman 35+ struggling with fat loss, low energy, inconsistent routines, or feeling like you’re constantly “starting over,” this episode explains the missing piece: your mornings. Robyn breaks down how a hormone-friendly morning routine, rooted in Atomic Habits and research from Dr. Stacy Sims, can completely shift your metabolism, stress levels, cravings, and ability to stay consistent with your goals.

Inside the episode, you’ll learn the four non-negotiable pillars of a fat-loss-focused morning routine:

• A mental/spiritual anchor to regulate your nervous system

• A nutritional anchor with 25–40g of protein within 45 minutes of waking

• A movement anchor (even 5–10 minutes counts!)

• An organizational anchor that reduces clutter, stress, and decision fatigue

You’ll also hear real morning routines from Robyn’s clients—busy moms, nurses, shift workers, entrepreneurs—and how these small systems helped them improve their macros, steps, training consistency, and hormone balance.

The episode finishes with a 20-minute Morning Routine Starter Plan you can begin tomorrow and instructions on how to grab your free Morning Routine Checklist on Instagram at @racfitness_. https://www.instagram.com/racfitness_/

or facebook https://www.facebook.com/racfitnessofficial/

Perfect for women navigating perimenopause or life after 35, this episode shows you how to build a morning system that supports your hormones, simplifies your life, and finally moves the fat-loss needle—without relying on motivation or willpower.

Timestamped Episode Outline

00:00 – Welcome + how your morning routine predicts fat-loss success
01:10 – Motivation vs. systems: Atomic Habits refresher
04:30 – What chaotic mornings actually look like for women 35+
08:30 – Hormones after 35: cortisol, blood sugar, dopamine, recovery, stress
13:00 – The 4 pillars of a powerful morning routine
16:00 – Pillar 1: Mental/Spiritual anchor (prayer, breathwork, journaling)
19:30 – Pillar 2: Nutritional anchor—Dr. Stacy Sims & 25–40g protein on waking
25:00 – How Robyn hits her morning protein + tips for “not a breakfast person”
28:30 – Pillar 3: Movement anchor—5–10 minutes that change everything
33:00 – Pillar 4: Organizational anchor—tiny habits that lower cortisol
37:00 – Atomic Habits loop (cue, craving, response, reward) applied to mornings
40:30 – Real client morning routines (moms, nurses, business owners)
44:00 – The 20-minute Morning Routine Starter System
46:15 – Final encouragement + where to grab the Morning Routine Checklist (@racfitness_)