Dr. Sam Bunting is a renowned London-based cosmetic dermatologist and entrepreneur who believes that self-care begins with self-awareness. She opines that adopting certain habits will enable you to win your morning and consequently your day.
Wake Up:
- Dr Sam wakes up at 7.00 am.
- She then starts her day by practicing Vedic meditation for exactly 22 minutes. This process involves using a mantra to settle the mind and find internal peace for the day.
- She sets the meditation mood right by ensuring that the room smells nice which she achieves by lighting jasmine-scented candles.
- After meditation, Dr Sam goes for a workout to fuel her body and boost her overall wellness. She combines HIIT on a rowing machine for cardio and resistance training with weights for strength.
- She then jumps in for a cold shower spending between 1-2 minutes in cold water to help enhance her mood and boost alertness.
- She then goes ahead to take a protein-rich breakfast.
Physical Activity:
- To fuel her body, Dr Sam carries out invigorating exercises to boost energy levels and improve general wellness.
- She uses a combination of HIIT exercises with a roller and cardio exercises to get a total body workout in a short period.
- She also practices strength exercises using weights.
Nutrition
- Dr Sam nourishes her body by taking protein-dense diets which ensure optimal nutrition for both her mind and body.
- For breakfast, she prioritizes protein-rich foods such as bagels, yogurt, nuts, and seeds. She prefers a cup of English breakfast with a dash of oat milk. She also incorporates blueberries for a healthy dose of antioxidants.
- She avoids taking caffeine outside breakfast
- She takes nicotinamide mononucleotide supplements to promote cellular mitochondrial health and brain function.
- For lunch, Dr Sam prefers sweet potatoes with spices plus greens such as avocado, cherry tomatoes, rocket, and seeds or sweet potatoes with feta, falafel, and smoked salmon.
- May take a cup of decaffeinated coffee after eating.
- Snacks on an apple with a spoonful of nut butter.
- Healthy curries or baked salmon with spinach and tahini make dinner for Dr Sam.
- To wind down, she has ginger or mint tea and on some occasions, Tony’s Salt Caramel chocolate or a couple of candy kittens.
Work Day
- Dr Sam spends most of her day in a flow state, fully absorbed in work with no space to get bored or worried.
- She takes short breaks during work and practices a process called physiological sigh which involves taking deep breaths followed by long exhaling.
- This takes about 3-5 minutes and helps improve oxygenation and keep her calm and alert.
Evening Routine
- Dr Sam’s evenings are mainly focused on relaxation.
- At 10 pm, she switches off all screens to prep her mind for sleep
- She then performs her pre-bed rituals which include having a warm bath, doing a night skincare routine, playing some classical music, and dimming lights.
- She takes magnesium supplementation to help increase her dopamine levels.
- For better relaxation and sleep, Dr Sam practices Yoga Nidra especially when she is having trouble switching off.