I’m an early riser — usually 5am or 6am — because there’s so much to accomplish in the day. Waking up means being up and present, so I start by meditating and having a glass of water to wake up my kidneys and gut, followed by a coffee.
Then I exercise, which has evolved due to my age and going through perimenopause. Now, Pilates and strength training have become an integral part of my routine. I don’t neglect cardio, but it has shifted.
I practise intermittent fasting. It’s a habit that developed through years of working as a gynecological surgeon, because we always started our days too early to eat. I typically have my first meal around midday, with protein being a major focus. I have sarcopenia — the gradual loss of muscle mass — which affects many women in midlife due to the decline in oestrogen, testosterone and progesterone.
I’m working to “biohack” my body into a longevity phase. Nutritionally, creatine plays a big role in that for me. It benefits not only muscle strength but also cognitive function. I also try to minimise inflammatory foods, which is honestly one of the hardest things to do, given that we live in a society that constantly pushes them at us.
When we don’t plan our meals, we usually grab whatever is convenient. That often means packaged or processed foods. So I plan ahead to make sure I have healthy options available when hunger strikes. I believe in eating the rainbow. Yes, protein is essential, but so are the foods that support a healthy gut microbiome. My go-to is tuna with brown rice, tomatoes, cucumber and a protein shake.
My vitamin D level runs low, so I supplement that. Vitamin D is critical for gut, bone and brain health. Magnesium is another supplement I prioritise. It’s gaining more attention for its broad range of benefits. It’s excellent for relaxation, so I take it at night.
It’s easy to get overzealous with supplements — I see this in my patients too. I try to limit mine to four or five key ones rather than taking 20, and I rotate them occasionally.
To manage stress, I rely on mini meditations throughout the day. I’ve learned how to pause, even in moments of chaos, close the shutters on the outside world, calm my mind and reframe the moment.
Movement is essential. It’s vital not just for mental well-being but also for metabolic and mitochondrial health — mitochondria being the powerhouse of our cells. Even doing a few jumping jacks or push-ups helps.
Yung Pueblo’s books offer me space for self-reflection, connection and grounding. We all have those moments during the day when stress builds — when you feel like you could lose it. It’s important to process those feelings, reflect on how the day went, and consider how you could have handled things differently — while also giving yourself grace for simply getting through.
At the end of the day, I stretch. I’m getting older, and by night-time, my body feels like the Tin Man. We need to treat our bodies with care as we age.
I’m still working on reducing my screen time. That’s a challenge because it’s how we stay informed and connected now. I know the importance of limiting it, and while I’m not perfect, I’m getting better at prioritising sleep. I typically go to bed at about 11pm.
My philosophy is that we all have the opportunity to invest in ourselves. We can shape what we want our journey to look like. For me, that foundation is health — not just physical health but emotional and mental well-being too. As told to Joe Bromley
Dr Jessica Shepherd is a visiting hormone expert at Six Senses Ibiza and author of Generation M: Living Well in Perimenopause and Menopause
