I wake up naturally at about 5am. I have an Eight Sleep mattress, which is a cooling device that regulates body temperature throughout the night — it makes micro-adjustments to keep you in deeper sleep stages. It’s really helped optimise my sleep.
As soon as I wake up, I check my data — Oura, Whoop, all of it. I want to see my heart rate variability, sleep quality, recovery, VO2 max, cardiovascular age and resting heart rate. It helps me assess where I’m at physically and mentally for the day.
After that, I do my oral care routine. I oil pull with ozonated oil, brush, tongue scrape, and use a light therapy device — blue light for whitening or red light to reduce gum inflammation. I also do oral microbiome testing occasionally to keep track of bacteria balance, because oral health affects brain and heart health.
I head to my home desk, where I have red light therapy, a NanoVi device that reduces oxidative stress and helps with protein folding, and PEMF — pulsed electromagnetic field therapy. I usually do all three while meditating, praying, or doing breathwork to set my mindset for the day.
My husband and I always prioritise our morning walk. We live in Austin, Texas, near a horse farm so we’re surrounded by beautiful nature — it’s really peaceful. We walk every day, aiming for 10,000 to 15,000 steps, so that first walk is the beginning of tracking that movement.
Before working out, I make my protein coffee: coffee with creatine, colostrum, protein and collagen. Then I do my workout — strength training five days a week, VO2 max training two days, and one longer endurance session. It takes me about an hour and a half including mobility and stretching.
I go into the sauna for 25 to 30 minutes, five to seven days a week. It’s an infrared sauna with full-body red light panels. Three days a week, I do red light on my back for mitochondrial health. After that, depending on where I’m at in my cycle, I’ll do a quick cold plunge. I’ve got one right next to the sauna, so I just dry off and jump in.
I shower and have breakfast around 9am. It’s usually some form of high-quality protein — eggs, smoked salmon or lentils—with fermented foods, a big salad, extra virgin olive oil, apple cider vinegar and a handful of berries. If I need more protein, I’ll add coconut yoghurt with protein powder, collagen peptides, hemp seeds, zen basil seeds, pumpkin seeds and half a Brazil nut.
I start work in 90-minute blocks. I take calls walking when I can — either outside or on my walking treadmill. Getting those steps in is a big priority. At about 1pm, I do a hyperbaric oxygen session. I’ve got an HBot chamber at home. After that, I do the Ballancer Pro suit for lymphatic drainage.
By 2.30pm, I’m making dinner. My husband and I eat by 4pm — I know it’s early. Dinner is usually wild salmon, white fish or grass-fed beef, plus a huge salad with cruciferous vegetables, herbs and spices — targeting 30 to 50 plant species per week.
After dinner, we take another walk to wind down. Then we switch to red lights in the house, use blue light blockers, maybe do breathwork, sometimes read or meditate. I aim to get my resting heart rate low before sleep.
I take 35 supplements per day — some before coffee, another stack with breakfast and wind-down supplements about an hour before bed. No phones the last hour. My phone turns completely red screen post-dinner, no social media, nothing stimulating.
I’m in bed by 8pm and asleep by 8.30pm. Every day is optimised for performance, recovery and longevity.
