.jpeg?width=1200&auto=webp&crop=3%3A2)
Dr Federica Amati, head nutritionist at ZOE — the revolutionary health app — talks us through her daily routine and gives her tips to stay in top shape.
My mornings start early — not because of an alarm or wearable, but because I have young children. I wake naturally when they do, usually between 6 and 6.45am. If we’re on holiday, I get the extra pleasure of a 5.30am wake-up call.
The first thing I do is greet the girls, then head downstairs. I always open the windows and doors to let fresh air in, pretty much all year round. We have a whippet, so she gets a cuddle, and then I get glasses of water for the three of us — fresh water to start the day.
I try to avoid screens first thing — my phone stays in my office and I won’t look at it until later. Then it’s coffee time; I have a soy cappuccino. Throughout the day I drink coffee, matcha green tea and water only — the only thing I am strict about is sodas and other soft drinks, we don’t have them at home.
After breakfast, I check my schedule. I work out about three mornings a week — strength training with my trainer or a Peloton session. Then I shower and do skincare. It’s simple: face wash and serum from Alumier MD, and Weleda moisturiser. I try to use natural, sustainable products — no plastics.
I don’t take many supplements. The only consistent one I take is Daily30+, a fibre blend I created for ZOE. I’ll mix it into savoury breakfasts — like beans on rye. When I work out, I take 5g of creatine, currently using a third-party tested brand from Thorne.
See also: Why learning the science of eating well should be at the top of your menu
My approach to food isn’t strict but is very consistent. I eat breakfast between 8 and 9am most days. Lunch varies depending on hunger, but dinner is always finished by 7pm — unless there’s a rare event. People seem to favour lunch over dinner nowadays, which suits me. I eat intuitively but routinely.
.jpeg)
I’ll work in the morning, then take a lunch break and head to the gym. It’s mostly for the sauna — I love it. I feel energised, it helps muscle recovery and it’s great for circulation and skin. I usually only get 10 minutes in, as I’ve got to be back to work quickly, but even that’s worth it.
In the afternoons, I’ll head home on the Tube — probably the unhealthiest part of my day. The environmental pollutants are awful, so I try to Tube only a few days a week and walk as much as I can. I wear barefoot shoes, which help me avoid foot pain, and I walk well over 10,000 steps a day.
I’m often home by mid-afternoon to see the girls. Then it’s back to work for my “second shift” — checking in with our international team, especially the US. After that, I walk the dog with my husband through nearby woods. The dog does whippety circles, and I get a break from the screen.
I always aim for eight hours of sleep — it’s non-negotiable. I wear an Oura ring (not sponsored!) and have for years. Having lived through the toddler sleep-deprivation years, I now deeply prioritise rest. It improves my mood, productivity, everything. I avoid news and screens at night to protect it.
If I’m stressed, I walk in the woods with no phone — just me and the dog. It clears my mind. If it’s physical tension, a workout helps. I also practise non-sleep deep rest and occasionally meditate — not guided anymore, but on my own.
I’m always reading a few books at once. I just finished Why We Eat (Too Much) by Andrew Jenkinson and The Mindful Body by Ellen Langer. I’m also reading You Don’t Have to Be Mad to Work Here by Dr Benji Waterhouse — all excellent.
Connection matters. Eat meals with your family. Speak to your colleagues face-to-face. Also, learn to cook healthy food. It’s the single greatest investment in your long-term wellbeing.
Best-selling author Dr Federica Amati partners with Imperial Business School and Emeritus to launch groundbreaking course Nutrition for Health; imperial.ac.uk
