I have started to notice that its what i do the day or two before that most affects the morning rise. So yesterday i did a 3 hour walk and then some heavy digging work for an hour in the garden. Today will probably be the best day of the week for reducing the morning rise, as i won't exercise much until the coming weekend.
Skipping a couple of meals the day before also helps.
Its almost as if i need to deplete the glucose (glycogen) in my muscles, and then they act as a sponge for excess blood sugar.
I eat very low carb