I wake up around six, between six and 6.30am normally. I always have an alarm on as a back-up. I try to move away from the phone alarm to a good old-fashioned one, and try to keep my phone out of the core bedroom to minimise that phone exposure time — particularly the risk of doom scrolling, which is something we all have to self-manage.
A typical morning starts with a moment of breathwork, meditation and then jumping into the shower. Sometimes I step outside into the garden to do breathwork for a couple of minutes in the fresh air. For showers, I start warm and finish cold — then do my morning prayers.
If it’s a work day, I’m out the door by 7am and on the Central line. On the Tube, I’ll either listen to a podcast or do some journaling. At the moment I’m listening to The Rest is Politics — just feeding my interest in global politics, in America and the UK. Things seem to be moving so fast right now.
I’ll get a flat white with oat or almond milk and head into the office, where my day is usually split between meetings and seeing patients. I take my supplements at home — and they change every four to six months depending on blood work. I have magnesium and omega-3s in the evening. I’m also doing some peptide therapy at the moment.
Around 12.30 or 1pm I’ll head to the gym nearby for a training session, which has made it much easier to train daily. I’ll do strength training, then have a protein shake and lunch — usually my first meal of the day. I unintentionally end up intermittent fasting Monday to Friday, because I typically eat dinner around 8pm, then don’t eat again until after training the next day.
I’m on a diet regime at the moment — vegetables, meat, fish and a little fruit. I try to go vegetarian two to three days a week, and I limit red meat to once a week.
I use both the Oura Ring and Whoop for tracking, but I’ve found Whoop offers more actionable insights — especially around VO2 max and heart-rate training zones. It’s gamified my fitness routine and helps me stick to goals: 10,000 steps a day, two hours of deep sleep, over an hour of REM, 20 to 30 minutes in zone four or five training four to five times a week. These markers help me build the kind of body I want for the long term — healthy heart, balanced muscular and lymphatic systems, and overall quality of life.
If I’m having a stressful day, I work on down-regulating my nervous system. I think of stress as fire: if you get caught in it, you don’t want to run further into the fire. You step away.
I’ve learned to distance myself from the stressor, then regulate the nervous response — cryotherapy if I’m at the clinic, otherwise cold exposure, breathwork, mindfulness, prayer and gratitude. These are the tools I use and also recommend to patients.
I usually finish work around 6.30 or 7pm, and either journal on my reMarkable tablet or read —right now I’m reading The Infinite Game by Simon Sinek. I’ll have dinner at home, then spend time with loved ones or friends, and I often go for a walk after my meal to help with digestion and wind down. I try to be in bed by 10pm.
My sleep environment really matters. I sleep with the window open and a thin blanket — cooler rooms work better for me. I usually stop eating two to three hours before bed and try to get some movement after dinner. I avoid screens half an hour before sleep. If I’m travelling, I might take melatonin to ensure I get restful sleep, but I don’t use it regularly.
I try to remember simple practices throughout the day: energy, awareness and preservation.
