I'm a hormone specialist and these morning mistakes are stopping you from losing weight

A hormone specialist has lifted the lid on the four common mistakes women make in the morning that are blocking them from reaching their weight-loss goals.

Amy Kandetzke, 42, from Wisconsin, is a registered nurse and the founder of Optimal Health Solutions. She has more than 56,000 followers on TikTok, where she shares her tips for balancing hormones and losing weight. 

She recently went viral after detailing the things that many women are doing wrong when they start their days, from drinking coffee and working out on an empty stomach to not getting sunlight. 

'The female body is very sensitive to stress, especially after the age of 35,' she explained in the video's caption. 'We need to prioritize a lifestyle that makes us feel safe in order to keep hormones balanced and achieve effortless weight loss.'

Drinking coffee on an empty stomach 

Hormone specialist Amy Kandetzke, 42, from Wisconsin, went viral on TikTok after sharing the four mistakes women make in the morning that are keeping them from losing weight 

Kandetzke said the first mistake she sees women making is drinking coffee on an empty stomach in the morning. She recommended drinking coffee with a protein-packed breakfast 

Kandetzke said the first mistake she sees women making all of the time is drinking coffee on an empty stomach in the morning. 

'I talk to women and they say, "Oh, well, I am intermittent fasting." This can actually do a lot more harm than good, especially in the female body,' she explained. 

'The female body is very sensitive to stress, and when you drink coffee on an empty stomach, it actually spikes cortisol.'

Cortisol is the primary stress hormone produced in your body; it keeps you alert and increases sugars in your bloodstream. 

Kandetzke said elevated cortisol levels lead to an increase in insulin, the fat-storing hormone. Instead of having coffee by itself, she recommended drinking it with breakfast within an hour of waking up. 

'This breakfast would include 20 to 30 grams of protein and good, healthy anti-inflammatory fat, at least one to two tablespoons of fat,' she noted. 

'That's really how you want to start your day and set your blood sugars up for success.'

Scrolling through your smartphone 

Kandetzke explained that the next thing she sees women doing wrong is scrolling through their smartphones as soon as they wake up

'This is going to affect your circadian rhythm, and it's going to increase cortisol, but not in a good way,' the hormone specialist said

Kandetzke explained that the next thing she sees women doing wrong is scrolling through their smartphones as soon as they wake up.

According to an IDC research report, 80 percent of smartphone users check their phones within 15 minutes of waking up, but the seemingly innocent habit can trigger your stress response. 

When you wake up, your brain gradually transitions from delta waves (deep sleep) to theta waves (a drowsy, meditative state) to alpha waves (wakeful rest). 

However, if you interrupt that cycle by using your phone, it causes your brain t skip the crucial theta and alpha stages and go straight to being wide awake in the beta state. 

'This is going to affect your circadian rhythm, and it's going to increase cortisol, but not in a good way,' the hormone specialist said. 

'We want a natural increase in cortisol, but that is from getting exposure to sunlight and moving your body with gentle movement like yoga, meditation, journaling, practicing gratitude,' she added. 'You want to set your body up for success and set your intention for the day.'

Kandetzke advised 'not touching your phone for at least an hour after waking up.' 

'You can do it,' she said. 

Working out on an empty stomach 

Kandetzke said another common mistake that women make in the morning is exercising on an empty stomach, which 'can cause a lot of stress on the female body'

The nurse suggested having half a protein bar or half a protein shake. She added that you can also eat a piece of gluten-free toast with peanut butter

Kandetzke said another common mistake that women make in the morning is exercising on an empty stomach, which 'can cause a lot of stress on the female body.'

'You've been 12 hours, sometimes 13, 14, hours without food, and now you're going into an exercise session without any fuel,' she noted. 'So I do recommend having some type of snack before exercising in the morning.'

The nurse suggested having half a protein bar or half a protein shake. She added that you can also eat a piece of gluten-free toast with peanut butter. 

'After you exercise, you're going to increase your cortisol, and by not eating you're going to increase your cortisol even more,' she explained.

Kandetzke said it's best to have 'have something in your system' before working up a sweat in the morning. 

Not getting sunlight 

Kandetzke explained that the last blunder women often make in the morning is failing to get sunlight after they wake up

'I recommend at least between 20 and 30 minutes of sunlight if you can,' she said

Kandetzke explained that the last blunder women often make in the morning is failing to get sunlight after they wake up. 

Sunlight has a powerful effect on the circadian clock, sleep, and alertness, according to the Centers for Disease Control and Prevention (CDC). 

In the morning, the circadian clock is most sensitive to light about one hour after you wake up. Seeing bright light will help you fall asleep faster at night and may help you feel more alert.

'I recommend at least between 20 and 30 minutes of sunlight if you can,' she said. 

'You know, even if you can get five minutes, that's gonna help with your circadian rhythm, it's gonna help produce serotonin, which is your feel-good hormone,' she added. 'It is gonna help with your immune health and energy levels.'