I wake up naturally at quarter to five in the morning, no alarm needed. I’m really sorry — I think it’s just because of years of consistent routine. I’m always hydrating, because you’re dehydrated overnight. A lot of people forget how dehydrated they are when they wake.
The first thing I do is hydrate with electrolytes and then I’m out the door at the gym. I spend 50 minutes doing weight training and another 30 minutes doing cardio. I used to be a runner, but I now do a lot more weight training for muscle mass, body composition and bone health.
I’m a functional medicine practitioner as well as a nutritionist, so supplements are a must. I’ve done a lot of tests — I love a lab test — so I know genetically that I need more B vitamins and a methylated B complex, as well as various omegas.
Twice a week, I’ll sit in my infrared sauna for about 30 minutes, which I find really useful for muscle recovery. As you age, muscle recovery becomes more important.
Breakfast is around half eight, nine — I’m flexible, though it will always be something high in protein for metabolic health and muscle mass. That could be a protein shake or Greek yogurt with some berries. I’ll also have to have at least one matcha latte a day. I’m in my fifties, so I need to just ensure that I get sufficient protein to support muscle protein synthesis.
To beat stress, I’ll go out for walks. There is a lot of beautiful woodland near where I live, so I often go out for a short walk. I may do some short breathwork or ecstatic dancing, which I know sounds a bit strange, but can be really useful. It’s essentially a free type of dancing often associated with breathwork.
I don’t use wearables. I think one of the things that I have found with breathwork is that I’m much more in tune with my body.
I’m coeliac, so I have to be gluten free. I was diagnosed in my late twenties. I’m a trained chef, so cooking is one of my happy places. Though I’m not vegan, I will eat a lot of plant-based food. I’m not a snacker.
Gut health is also really important to me and I love fermented food like kimchi. I actually ferment my own foods now.
I have a strict phone regime in the evening. As I get up quite early, I go to bed quite early, and at least an hour before I go to bed, I stop using electronics or phones. My phone is always downstairs, never in the bedroom.
Sleep is one of the underestimated aspects of good health. It also starts first thing in the morning — if you expose yourself to sunlight in the morning it can help regulate your circadian clock.
I’m a slow metaboliser of caffeine, so for me, the half-life of caffeine is five to six hours. It means I need to stop by at least midday, and that will help my sleep
I don’t drink alcohol because that would interrupt sleep. And I eat my evening meal early, probably around 6pm. I’m in bed by 9pm.
From about 8pm, I go through a calming-down routine — that might include going into the sauna. I always take magnesium glycinate. I use a mega magnesium formula in the evening to calm myself down. I may take a little bit of L-theanine as well
My philosophy is that you need to address with compassion any past stress or traumas, then you need to support the nervous system. That means movement, that means breathwork, that means rhythm or dance meditation. As well as community, those are all fundamental.
Christine Bailey is a nutritionist and educational manager UK and Ireland at Metagenics
