I wake at 5am — I’ve done that for years. It’s something that’s stayed with me from growing up in Australia, where early mornings are part of the rhythm of the day. I don’t rely heavily on alarms or wearables; my body tends to wake naturally at that time now. I value those early hours, they give me uninterrupted space to connect with family overseas, move my body and mentally map out the day ahead before everything accelerates.
The first thing I do is drink hot water and stretch. It’s simple, but it’s about gently signalling to the body that the day has started. Hydration supports everything from digestion to cognitive function and stretching helps me reconnect with my body.
My approach to diet has evolved. During my early academic years, there were long days in the lab where convenience often dictated choices. Now, I’m much more intentional. I tend to start the day with something simple and natural, like yoghurt with chia seeds. I don’t follow a strict diet or fasting protocol, but I do prioritise foods that support gut health and give sustained energy.
Movement has always been important to me, both physically and mentally. My go-to is reformer Pilates — I find it incredibly effective for strength, alignment and focus. In reality, fitting it in isn’t always straightforward, but I try to protect that time where I can. For me, Pilates is a form of mindfulness. It requires presence and focus.
I’m quite low-tech in my personal approach. While data can be useful, I think there’s a risk of becoming overly dependent on it. For me, health is built on foundational pillars, nutrition, movement, sleep and stress management. If those are in place, you don’t need constant data to tell you how you’re doing.
Stress management is one of the most underestimated factors in long-term health. It has such a profound effect on the body, particularly on the gut. The way we respond to stress can influence everything from appetite signalling to energy levels.
We recently introduced standing desks across the office, which has made a noticeable difference. Being able to stand and move throughout the day is not only better for posture and focus, but also for digestion. It’s a small change, but it aligns with how the body is designed to function.
I believe in working with your body, not against it. Small daily actions compound over time
The most effective cognitive enhancer is sleep. It underpins everything: memory, decision-making, emotional regulation. It’s not particularly glamorous, but it’s fundamental.
My screen time is inevitably high given the nature of my work, between running a business and my academic and scientific commitments. That said, I’m intentional about stepping away from it where I can.
A book called Mindfulness — A Practical Guide to Finding Peace in a Frantic World taught me how being present and focused even with small daily things can make bringing joy, calmness and peace to everyday life easy.
Evenings are relatively simple — it’s often about cooking for the next day. I’m of Sri Lankan heritage and home-cooked, fresh food is such an integral part of that culture.
I don’t rely heavily on sleep tools or supplements. I focus more on consistency, going to bed at a similar time, reducing stimulation in the evening and allowing my body to follow a natural rhythm.
I believe in working with your body, not against it. Small daily actions compound over time in ways people often underestimate. Prioritise sleep, eat in a way that supports your body, move regularly and pay attention to stress. There’s a tendency to look for complex solutions, but most of the impact comes from getting the fundamentals right.
As told to Suzannah Ramsdale
Dr Madusha Peiris is the chief executive and founder of Elcella; elcella.com
