Exercising first thing in the morning and adding intermittent fasting to your routine can have a number of benefits for your metabolism.

One benefit of exercising in the morning is that it can help boost your metabolism for the rest of the day. When you engage in physical activity, your body burns calories to fuel the effort. This increased calorie burn can continue after you finish exercising, as your body works to repair and rebuild muscle tissue. This can help increase your overall metabolism, making it easier to maintain a healthy weight.

Intermittent fasting (IF), or the practice of cycling between periods of eating and not eating, can also have an impact on metabolism. Some research suggests that intermittent fasting may help boost metabolism by increasing the production of certain hormones, such as human growth hormone (HGH), which can help stimulate muscle growth and fat loss.

When starting an IF routine, begin with a larger interval and work your way to a shorter window. For example, start with eating during an 8 hour window and gradually reduce to 4 hours.

10am-6pm eating, 6pm - 10am fasting

then

10:30am-6pm eating, 6pm - 10:30am fasting

then

10:30am-5:30pm eating, 5:30pm - 10:30am fasting

You get the idea. Make adjustments one week at a time so that you can avoid rebound indulgence and manage cravings. When you feel hunger pangs, get up and go for a walk and/or drink some water or caffeine-free tea. This will require habit changes, including your thought habits. Keep a journal handy to write out all the thoughts (positive and negative) that come up while you work through the mind mess. Remind yourself why you are doing this in the first place!

In addition to the potential metabolism-boosting effects of exercising in the morning and intermittent fasting, there are a number of other benefits to be gained from these practices. For example, exercising in the morning can help improve your energy levels and increase your productivity throughout the day. Intermittent fasting may also have a number of other health benefits, including reducing the risk of certain chronic diseases and improving cognitive function.

Overall, exercising in the morning and incorporating intermittent fasting into your routine can be an effective way to improve your metabolism and support your overall health and well-being. As with any change to your exercise or eating habits, it's important to consult with a healthcare professional before starting a new routine to ensure that it's appropriate for you.