I wake up between 6 and 6.30am — my husband is my alarm. First thing, I stretch — some sun salutations to get mobile — and then go into my morning routine. I floss, scrape my tongue and shower, finishing with cold water. I use only natural products — bamboo floss, fluoride-free toothpaste, chemical-free soaps and shampoos. It’s a small ritual of purity to start the day.
I’m not trying to live a textbook lifestyle. I live in the real world. I have a family, I commute, I run a business. I work on the 80/20 principle: 80 per cent of the time I do what I know is right, and 20 per cent of the time I let go.
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After the morning routine, I help get everyone out the door and do the school run. I commute into London — about an hour and a half. That’s my moment of peace. I don’t look at my phone at all until I arrive. Instead, I meditate — transcendental meditation. Not mindfulness, not apps. I close my eyes and go inward. It calms me, focuses me and gives me energy.
I drink about 800ml of water in the morning and take my supplements: vitamin D, B complex, CoQ10, omega-3s, glutathione, turmeric, alpha-lipoic acid and a broccoli extract. I also make a cold-pressed green juice that I take to the office and drink around 11am.
I don’t have breakfast. My body functions best this way. These choices are tailored to me — my genetics show I don’t detoxify well, so I support that pathway.
I add tiny micro-stresses into my day. For example, I brush my teeth with my non-dominant hand while doing a wall sit, or I alternate manual and electric toothbrushes while standing on one leg. It’s these subtle nudges that keep the system alert but not overwhelmed.
I don’t hit the gym every day or wear trackers — I find over-tracking creates guilt. Instead, I check in clinically every two months and listen to my body.
Lunch is around 1.30pm — always protein-rich. I go for a walk beforehand to reset. No snacking, no grazing. On my commute home I’ll have a protein bar and do my second meditation session on the train.
Once home — usually around 7 — I go straight to the gym. I train four times a week: two strength sessions, two cardio. I also use the infrared sauna twice a week. It helps me decompress and shift from work mode into evening. After that, it’s cooking time.
I cook fresh, every night. I’m Belgian — cooking is a religion. But I don’t repeat meals. I pick a cuisine: Mexican one night, Thai another, Italian, Indian. It keeps the gut microbiome thriving. We’re low on dairy, no added sugar, gluten only occasionally. I’ll wash non-organic vegetables in bicarb if I have to. We use reverse osmosis water filters and air purifiers — I reduce toxins wherever I can.
Evenings are for connection. We read, play games, go for walks with the dog. I’m not a TV person. We’ve had electronic-free Sundays since the kids were little. That stillness matters. It’s what keeps us sane. No phones in bedrooms, ever.
For sleep, I have an Epsom salt bath with lavender. It’s not the heat of the bath but the cooling afterward that tells your body it’s time for sleep. Our room is cool, dark and tech-free. We use an Eight Sleep cooling mattress — AI-regulated, it adjusts temperature and even shifts positions if someone snores. It’s improved my deep sleep by 30 per cent.
Sleep, detox, stress management, and nutrition — those are my four pillars. You don’t need perfection. You need precision. And joy.
Dr Sabine Donnai is a leading global authority on integrated health management and preventive medicine and founder of leading healthy longevity clinic; viavi.com
