I wake up naturally as I prefer to follow my circadian rhythm. I go to bed early whenever I can, aiming for seven to nine hours of sleep, which usually allows me to wake up at about 6am feeling properly rested.
If natural daylight is available, the first thing I do is expose myself to sunlight for a few minutes. Light exposure, ideally in the morning, really helps with stress and mental fatigue. After that, I take my supplements and train. These three habits are non-negotiable for me.
When it comes to supplements, the key is to first measure your biomarkers. I do this every three to six months and I adjust accordingly. I take supplements daily. I like to start the day with hot water and lemon, or miso soup, which I find to be an ideal first intake. It’s a great source of minerals and vitamins and it’s anti-inflammatory, too. I then continue with breathing exercises.
For skincare, cleansing is essential for me. I like to throw ice water on my face, which helps wake me up and is also great for skin. My core routine focuses on deep cleansing and hydration, complemented with products such as peptides, exosomes, vitamin C or retinol.
I practise intermittent fasting (early dinners and later breakfasts) aiming for at least 14 hours of fasting. At each meal, I try to start with fibre, followed by protein (primarily plant-based or fish). Miso soup is always present in my diet, along with fibre, vegetables and whole grains.
Exercise is a fundamental part of my life, not just physically, but mentally. I find it very difficult to focus on a demanding workday if I haven’t trained beforehand. When I travel, I always book hotels with a gym, or near a park, so I can move at least once a day. My routine usually includes two to three strength sessions per week, a couple of cardio sessions and one day focused on mobility.
I use the sauna regularly. When I’m at SHA, I also incorporate red-light therapy, hyperbaric oxygen therapy, and other treatments such as exosomes and IV therapies.
I was an early user of Whoop. What I value most is its focus on recovery and performance. I also really like the journal feature, which you can tailor to your habits.
It encourages daily awareness and helps you see how your routines affect your health and performance.
I use red-light therapy masks. At home, I’m quite particular about lighting and even try to use red light in the bedroom to help regulate my circadian rhythm, something I occasionally have to negotiate with my wife.
I’ve been meditating for the past 20 years. I also make a point of moving around every two to three hours, eating healthy snacks such as berries or nuts, and practising breathing exercises throughout the day.
I’m focused on cognitive performance in my daily life. I occasionally do cognitive exercises on my phone and when I’m at SHA I enjoy therapies such as transcranial stimulation.
There are many books that have shaped my life. On a spiritual level, I’ve read a great deal about Paramahansa Yogananda. Books around the science of wellbeing have had a strong influence on me, too.
Evenings are spent with my family, especially my children. We often reflect on our day together. I sometimes meditate with them in the evening and I enjoy taking a hot bath, watching the sunset and disconnecting from technology.
I use blue light blockers, track my sleep and take melatonin. I’m becoming increasingly aware of the importance of sleep optimisation.
Every day I strive to give my best in every aspect of life, stay purpose-driven and remain curious.
Alejandro Bataller is vice president of SHA Wellness clinics
