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5 Minutes Every Morning Reduces Stroke Risk by 40%

Dr. Mitch Rice

1,004,883 views

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In this video I'll walk you through seven morning habits most people have never heard connected to stroke prevention, why the morning window matters more than most people realize, and exactly how to start this week.

You'll learn:
✔️ The one thing to do before coffee that changes how your blood moves
✔️ A ten minute habit that quietly resets your stress hormones for the whole day
✔️ Why how you breathe during your morning walk matters as much as the walk itself
✔️ A simple change to how you eat breakfast (not what) that blunts a hidden spike
✔️ One food category that acts like a timed release tool for your blood vessels
✔️ A five minute practice that shifts your entire cardiovascular system into a calmer gear
✔️ The one number most people never check, and why it predicts more than a doctor's office reading ever could

Dr. Mitch Rice, DO (Doctor Mitch) is a board certified family medicine physician focused on helping adults reverse insulin resistance, slow aging, and protect the organs that matter most.

⏩ Video Time Stamps:
0:00 Start Here
Why The Morning Is the Most DANGEROUS Time
Habit #1
Habit #2
Habit #3
Habit #4
Habit #5
Habit #6
Habit #7
How to Build This Into Your Morning Routine

💬 “So whether you eat or drink, or whatever you do, do all to the glory of God.”
— 1 Corinthians 10 v31
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REFERENCES:
Morning surge in blood pressure as a predictor of...
https://pubmed.ncbi.nlm.nih.gov/12642...
Morning hypertension: the strongest independent risk factor for stroke in elderly hypertensive patients
https://www.nature.com/articles/hr200678
Morning light exposure: a potential modifier of...
https://www.sciencedirect.com/science...
Acute nasal breathing lowers diastolic blood pressure and...
https://journals.physiology.org/doi/f...
Food order has a significant impact on...
https://diabetesjournals.org/care/art...
Vegetable nitrate intake, blood pressure and...
https://link.springer.com/article/10....
Beetroot juice lowers blood pressure in...
https://news.exeter.ac.uk/faculty-of-...
Brief structured respiration...
https://www.cell.com/cell-reports-med...
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The information provided in this video is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you heard or saw here.

*Some of the links above may be affiliate links, which means I may earn a small commission if you choose to purchase through them at no extra cost to you. I only recommend products I trust and use with my own patients.

20 Comments

@TheBloodPressureDoc Creator 2 months ago (edited) Pinned

• Sign up for my Weekly Newsletter (The Weekly Checkup): https://theweeklycheckup.substack.com/about
• Fish Oil Supplement (Amazon): https://lvnta.com/lv_YBql4EsnORZUIL2GT0
• Matcha (Brain Health): https://lvnta.com/lv_ya76CbVj6jXsuLPjvX
• Most Affordable & Accurate Blood Pressure Cuff (Amazon): https://lvnta.com/lv_MOvhfoZfzyKTVDyqNC

@ArrCee-x6h 1 month ago

Jeeze... it's a miracle we all don't drop dead as soon as the alarm clock goes off.

@badkitty1285 2 months ago

(1) Drink water after you get up
(2) Get 2-5 minutes of outdoor light
(3) Breathe through your nose; not mouth
(4) Eat proteins first
(5) Eat foods like arugula, beets —nitrate rich foods
(6) Breathe in & out slowly for 5 minutes
(7) Know your BP reading within first 20 minutes/before coffee,

@timgoodspeed9226 2 months ago

if i wait for sunlight i'll be fired.
i get up for work at 4am.

@EV1779-z4x 1 month ago

On waking drink a glass of water outside while facing the sun 2-5 minutes, breathe only through your nose especially in the mornings when moving around, eat your protein first before carbs half an hour or twenty minutes after your water , eat a nitrate rich food at breakfast (beetroot juice, arugula, spinach, 5 minutes slow and intentional breathing after breakfast , exhale longer than inhale, (in 4 out 6), chk blood pressure about 20 mins after getting up. Thanks Doc.

@The100-YearLife-1 2 months ago

Watching this hits a deeply emotional chord because it reminds us how fragile life is, yet how much power we still hold to protect our tomorrows. Knowing just five simple minutes each morning can drastically shield us from such a devastating medical crisis brings an overwhelming wave of relief and hope. It is a poignant wake-up call to cherish our bodies, embrace small daily habits, and fight fiercely for the gift of a long, healthy future with the people we love.

@Emily-l7m3v 1 month ago

I had a stroke 8 years ago that affected my left side. The doctor is correct--it happened within an hour of my waking.

@beckyobryan489 2 months ago

I get outside every morning first thing because my dog always wants to go outside.

@GrowYourVeggies 2 months ago (edited)

My husbands arm went numb one day. He already felt awful for a year. It was so scary! BP Meds were killing him. I finally laid into him. Huge fight irrupted. Everyone knows you can lower BP thru diet and exercise! I said. He disputed yet ordered beetroot powder that night as instructed. Lowered his dosage, no choice really. We Bought 2 Electric Bikes (pedal assist). We were hardcore riders decades before. Cycled for 1 hour, 40 min up a hill every night. Took beetroot powder daily. By day 5, no more meds yet his BP stayed sky high. Day 31, FINALLY, his BP lowered just a little. Then every day after, a little more. We had also lowered carbs. Continued lowering to the point one day... it was so low he felt woozy! It was GREAT! Stopped the beetroot for a few days then lowered it. He's been in the high normal category for a year now. Truly high about15% of the time. We've lost weight, sleep better, and have MUCH more energy. Thank you God. I've subscribed. Thank you for these informative videos brother. God bless you

@naveenatalukdar8946 1 month ago

I had a brain stroke two months back now I am better praise 🙏 the lord thank you for the information I got here doc I take this seriously the verse in the Bible is the best the piano is beautiful thanks again

@KevinArchitect 1 month ago

And some piano at the end. Helpful, and a class act!

@Durhammmman 2 months ago

I love how you end your videos, with Spirit and Music.

@paulinekuyper5016 2 weeks ago

I appreciate how you closed your teaching. ❤

@angeladogagis 1 month ago

Wow how refreshing it is to see a licensed medical professional give advice and then encourage with a Bible verse at the end of the video and a beautiful piano piece!!! 😍😍😍😍

@ceridwen888 1 month ago

Bless you for sharing your knowledge & loving kindness in such a precise way.

@NesheilFlo 9 days ago

Thank you so much Dr. Mitch we learned a lot from you. We really appreciate it!❤🙏

@RebeccaMahaliaJeevaneson 2 months ago

I love the verse that you ended with.

@andrewblackman6158 2 months ago

Taking Moringa leaf powder capsules is a wise decision, for numerous reasons (e.g. fighting oxidation, purging parasites, fighting cancers, and absorbing key amino acids and vital vitamins & minerals)……AND because it not only thins the blood, but also dilates blood vessels.

Moringa leaf powder is the real deal.