I wake up naturally most mornings, usually at about 6am. Before I even move, I go into what I call my “pillow meditation”. It’s something I’ve done for years — lying still and breathing deeply while I bring in my intentions for the day.
I’ve studied quantum medicine — there’s a science behind it. When you’re in that theta brainwave state just after waking, it’s an optimal time to embed intention into your nervous system. So I lie there, eyes closed, and breathe in the life I want to create, using a mantra I’ve developed over time: “Today is a good day. Something good will happen to me, for me, and around me. I’m healthy and strong. I’m a powerful source for good in the universe.”
If I’m running, I’ll spend eight to 10 minutes beforehand with a Theragun, loosening up my legs and hips, followed by a quick breathwork session. The goal is to get oxygen moving through my system, breathing through my nose for as much of the run as possible. I run down to the beach — I live near Manhattan Beach in California — so it’s a pretty unbeatable start to the day. I’ll finish with some interval sprints and then head home.
On gym days, I drive about eight minutes to a private spot where I warm up on the arm bike and then do a high-intensity interval workout, often using kettlebells or mixing in unconventional movements. It’s functional, sweaty and never the same. Afterwards, I shower, have breakfast and get into the workday. I love decaf coffee — I can’t do caffeine — and if I have time, I’ll make eggs and bacon or a protein smoothie. But breakfast is usually light.
I care more about lunch — that’s where I get serious about vegetables, protein and whole foods. Dinner’s on the earlier side, especially if I want to sleep well. I try not to eat past 7pm. Anything later than that and I feel it in my sleep — elevated body temperature, slower digestion — it all plays a role.
I think a lot of people focus on diet and exercise, but underestimate stress. I approach my day with nervous system regulation front of mind. I track my biometrics with a ring — it’s not an Oura or Whoop, but something similar — and I’ll look at heart-rate variability and recovery patterns over time.
If I’m feeling run-down, I’ll adjust. Today, for instance, I had a sore throat and I knew pushing through a workout would do more harm than good. Instead, I did a cold plunge. That’s enough stress for my system to adapt to, without overloading.
Cold therapy has become a huge tool for me — I use it in the morning for alertness or in the evening to drop into deep sleep. I also love red light therapy. I’ve got a mask I use every night and smart goggles that apply compression and track my heart rate. That kind of self-care is non-negotiable for me now.
In the evenings, I downshift. I use Therabody jet boots to recover while scrolling social media, which for me is actually a way to decompress, not work.
I try to set the mood for sleep the same way you would for a toddler — lights dimmed, screens off, voice lowered, routine intact. I get into bed at about 10.30pm, having made the bed ready earlier. That small act tells my body it’s time to rest. If I can’t fall asleep right away, I do a bit of breathwork — gentle inhales, long exhales, visualising peace and safety.
I take supplements daily: omegas, vitamin D, joint support and something called Cognitive Shield for focus.
It’s how I respond to life that keeps me healthy. We can’t always control what’s coming, but we can control how we meet it. Nervous system regulation — that’s the phrase I’d boil everything down to. It’s the key to managing stress, reaching goals and staying connected to what really matters.
Dr. Jason Wersland, founder and Chief Wellness Officer of Therabody, leads the brand’s mission to provide accessible, science-backed wellness solutions for people around the world. https://www.therabody.co.uk/
