The Exam Room by the Physicians Committee Reset Your Gut Clock: A Morning Routine for Energy | Dr. Will Bulsiewicz
Feb 12, 2026
Dr. Will Bulsiewicz, gastroenterologist and bestselling author on gut microbiome science, explains the gut’s circadian clock and why mornings set digestion and energy. He covers how light, movement, and meal timing sync microbes, cortisol’s beneficial morning role, strategies for shift work and jet lag, and practical morning routines to support gut motility and reduce inflammation.
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Walk To Wake Your Gut
- Add gentle morning movement like a walk to amplify the morning cortisol signal and support gut motility.
- Exercise can further increase cortisol by ~25–50% and help trigger the common morning bowel movement.
Morning Light Links Gut Serotonin To Sleep
- Morning light raises serotonin, much of which is produced in the gut and drives motility.
- Serotonin also becomes melatonin later, so morning light helps sleep and nighttime gut repair.
Use A 10,000 Lux Light Box When Needed
- If natural morning sun isn't available, use a circadian light box ~10,000 lux designed for morning therapy.
- Recognize lamps don't fully replace sunlight's full spectrum, but they replicate key blue wavelengths.
