By Tegan Marshall, Clinical Naturopath
As a clinical naturopath, I understand that the way we start our day shapes our mood, energy levels, and overall productivity. A mindful morning routine can lay the foundation for a successful and balanced day, especially for those juggling modern life’s demands. My routine has evolved over time to support my health and wellbeing, helping me stay grounded, energised, and resilient. Here’s a glimpse inside my morning ritual that reflects naturopathic principles and a holistic approach to self-care.
- Waking Up with Intention
My day starts early, around 5am before my toddler wakes up. I use this quiet time to centre myself, spending 15 minutes listening to affirmations and journaling my gratitude. This helps set a positive tone for the day. - Hydration First
I begin each morning with a large glass of filtered water, sometimes with lemon or sea salt. Hydrating first thing flushes out toxins, aids digestion and boosts metabolism—essential after 7-8 hours of sleep. - Movement and Stretching
Exercise is non-negotiable for me. I rotate between Pilates, weight training, or a brisk walk in nature, depending on how I feel. Movement boosts energy, relieves tension from sleep, and helps me stay centred. I finish with deep breathing to reset my nervous system for the day ahead. - Nourishing Breakfast
For breakfast, I focus on wholefoods and protein that provide sustained energy. My go-to is a green smoothie with leafy greens, chia seeds, berries, and protein powder. Sometimes, I have avocado and eggs on gluten-free toast with seeds and leafy greens. I avoid refined sugar and processed foods, as they disrupt energy and hormonal balance. Every bite impacts my stress levels, hormones, and gut health, so I choose wisely. - Supplements to Support My Day
I incorporate supplements tailored to my needs. My daily staple is Adapt, a product I developed to manage stress and balance mood and energy. I also take a high-quality probiotic to maintain gut health, which is vital for overall wellness. - Journaling for Clarity
A few minutes of journaling helps me clear mental clutter and organise my thoughts. Whether it’s a to-do list or gratitude entry, journaling gives me clarity and helps reduce stress. - Mindful Skincare Routine
I finish my morning with a simple, toxin-free skincare routine. I cleanse, hydrate, and nourish my skin with natural products, avoiding harsh chemicals. Skincare, like nutrition, is about treating the body with clean, supportive ingredients.
This routine grounds me and keeps me feeling energised, helping me navigate both work and family life with balance and resilience.
