I’m up between 5.30 and 5.45am — no negotiation. I keep an alarm as back-up, but my body clock was set over a decade ago. By now it runs with the discipline of a kitchen brigade: service starts on time.
First things first, I wash my face and brush my teeth — clean before chaos. No phone, no coffee, no emails until I feel human again. I like to give myself a clear head before the day starts asking things of me.
My skincare is close to laboratory protocol. A cold peptide mist while I brush my teeth, then serum, vitamin C and SPF50. We all deserve to glow at 6am.
It’s then time for warm water with Himalayan salt, followed by a supplement stack built around mitochondria, inflammation and longevity: vitamin D3 with K2, omega-3, CoQ10, creatine, marine collagen, glutathione and B vitamins, plus electrolytes around training. Zinc, magnesium and iron get separated out later in the day for better absorption.
Food is about quality and consistency over strict rules. Breakfast might be boiled eggs, porridge, blueberries, avocado, smoked salmon or protein pancakes and lots of matcha, plus a bowl of Greek yoghurt most mornings. Lunch and dinner lean toward seasonal vegetables, quinoa, brown rice and protein like salmon or tofu. I practise intermittent fasting by trying to finish eating before 7pm where possible. Dark chocolate and pomegranate are non-negotiable.
I train most days, resting Sundays — heavy lifting, yoga and Pilates, shuffled. If I’ve had a long shift, I choose something gentler.
I take infrared saunas two to three times a week, with ice baths, cryotherapy, cold showers and acupuncture worked into the mix, too. Recovery isn’t just for the muscles — it’s for mood, focus and helping to stay sharp throughout your forties.
Growing up in Moscow, sauna and ballet were compulsory, and both stayed with me. Cold exposure is underrated too — a cold shower changes your state instantly. You don’t need the most expensive gadgets; the simplest tools, done consistently, usually win.
I avoid drowning in devices. My one loyal companion is WHOOP — it tells me how hard I trained, how badly I slept, and whether my body is quietly screaming.
AI is my second brain — organising thoughts, rewriting messages, turning chaos into clarity. I have ADHD, so multitasking is my superpower; I work well in controlled chaos. My desk is half mise en place, half science experiment, but it all makes sense to me.
I manage stress and mental fatigue with movement. Yoga resets a busy head; walking to the shops or running errands keeps me mentally on track. And sometimes the best release is a glass of wine and a night of dancing.
Sitting still doesn’t come naturally to me, so my meditation is walking in the park, looking at something beautiful or being quiet for a moment without speaking. Sound baths are powerful for me too.
Nootropics are part of my toolkit — I cycle through a few depending on what my focus or energy needs that week. Light therapy is part of my daily routine as well.
I wind down around 10pm — I’m a morning person, so evenings are for slowing down: calming tea, skincare, maybe something quiet to read or listen to, letting my body know the day is over.
