10 health experts’ morning routine tips to get your day off to a perfect start

I wake up just before 7am and have a cup of coffee with milk first thing. I need it! It really wakes me up and sets me up for getting the rest of the household up and ready. Not everyone responds to caffeine but it really perks me up. I make sure I don't have too much though and never have it after midday or it affects my sleep. Jo Travers

Caffeine is essential for me! I have two cups of coffee in close succession within the first hour of waking up, then maybe a third at round 12. I also have a cup of tea (always Yorkshire Gold – we live in France so it's one of the things we ask friends to bring over from the UK when they come to visit) around 3pm, then that’s me done with caffeine for the day. Fiona Hunter

What’s the first thing you do when you wake up?

I typically wake up around 7am and the first thing I'll do is drink a large glass of water. I take a glass to bed with me and ensure it is the first thing I drink on rising to rehydrate. Nicola Shubrook

I always drink tea first thing, I think it's a gentle caffeine boost. I enjoy my first cup of tea of the day in bed quietly if I can – I find it soothing and gives me a time to gently reflect on what's going on for the day ahead – I think my morning tea has become quite a ritual with me. Frankie Phillips

I drink a full glass of water before I put as much as a toe out from under the duvet – hydrating first thing is a priority for me, not just because we lose fluids through breathing and sweating overnight but also because once the day starts there will be lots of other things to distract me. Kerry Torrens

Tell us your top everyday breakfast

Porridge tends to be my everyday breakfast at the moment. The slow-releasing carbohydrates in the oats make it very filling and then the protein and fat from the milk, seeds and collagen help to stabilise my blood sugar levels. Le’Nise Brothers

Weekday breakfasts tend to be smoothies. I make a different coloured one each day of the week to max out on plant food variety and antioxidants. So we'll have a green one, a yellow one, a purple one, a red one and a brown one. All of them contain lots of extras to ensure they contain 20-30g protein and plenty of fibre and healthy fats. Katy Bradbury

I usually eat porridge or low sugar granola with Greek yogurt and fruit. I add lots of nuts and seeds too. It's balanced, high fibre and helps keep me feel fuller for longer. And it's a great source of energy. Caff Rabess

I enjoy a greek yogurt with honey and nuts as as an occasional treat breakfast. Greek yogurt is higher in protein, and nuts have protein as well as healthy fats, so it helps keep me full – the honey is just a sweet extra. Frankie Phillips

My day-to-day breakfast is a bowl of ground flaxseed and jumbo oats soaked overnight in organic soya milk, a sprinkle of spices with a scoop of collagen powder, whole yogurt, seasonal fruit and pomegranate seeds. This bowl is rich in fibre and a useful source of phyto-oestrogens – including it regularly in my diet may help balance cholesterol levels, support gut health and the collagen may be helpful for my joints. Kerry Torrens

How do you fit exercise into your morning?

On the way back from walking my son to school I take a longer route to get in some extra time outside and a bit of exercise. Jo Travers

I find 10 minutes is a realistic goal for me and if I have more time I can do 20. I’ll vary the activity from yoga to cardio/strength. Jo Williams

I've always done some morning stretches – not quite yoga, but just a gentle stretch after I get out of bed to strengthen my muscles and keep me flexible, especially if I've got a lot of desk work on. If I get the chance though, I'll jump at the offer of a quick dip in the sea. It's only 20 minutes away so I am spoiled and should do it more often, the cold water is so energising. Frankie Phillips

I train very early in the morning as I want to serve myself while others sleep, before serving all my clients. Doing this ticks a non-negotiable for me while giving me the rest of the day to focus on other people, nutrition and personal training clients. Lewis Prosser

I get out in daylight first thing and always before my breakfast – I have two dogs so they are a great motivator. I also find early morning daylight has a direct effect on my mood and alertness and sets my body clock for the day and night ahead. Kerry Torrens

How important is some quiet time before the day starts?

I usually take my dog on two long walks a day and do this without listening to music or podcasts. I think of this like a moving meditation and an opportunity to work my way through anything that’s been troubling me. Le’Nise Brothers

My mornings are my quiet time. I'm usually up at least an hour before anyone else and this time is really important to me to set the tone for my day. I think about what needs to be done in my business and make notes in my planner, and I usually then either go for a walk or journal. Taking care of my mental health is a priority for me and making sure I have these practices in place every day are non-negotiable now. Nicola Shubrook

Most days I would walk for an hour, sometimes by myself (which is good thinking time), but often with a friend (which is a good way to catch up and connect). Fiona Hunter

I try to get a bit of time to myself for 5-10 minutes before my son wakes up. This would involve a bit of breathwork and setting my intentions for the day, but I’ve got to be honest, it doesn’t always happen and sometimes I’m on my phone replying to emails. Catherine Rabess

The experts:

Katy Bradbury (NMC, BANT, CNHC) is a nutritional therapist as well as a registered nurse, specialising in women’s health.

Le'Nise Brothers (mBANT, mCNHC) is a Registered Nutritionist, women’s health and wellbeing expert, yoga instructor, founder of Eat Love Move and author of You Can Have a Better Period.

Fiona Hunter (Bsc (Hons) Nutrition, PG Dip Dietetics) is a highly experienced nutritionist, having worked in the NHS and now as an independent nutrition consultant. She has written over 20 books and collaborated on books with many celebrities and chefs including the Hairy Bikers.

Dr Frankie Phillips (RD, RNutr) is a registered dietitian and public health nutritionist with over 20 years experience, working in the NHS, charity sector, academic research and as a freelance consultant.

Lewis Prosser is a performance coach with qualifications in sports and exercise nutrition, nutritional therapy and personal training as well as being an ex-international sportsperson.

Catherine Rabess is a registered dietitian focusing on gut disorders and working within the NHS, private practice and hospital settings. She is the author of The 30 Plan: Why eating 30 plants a week will revolutionise your gut health.

Nicola Shubrook is a Registered Nutritional Therapist & Functional Medicine Practitioner at Urban Wellness.

Kerry Torrens (Bsc (Hons) PgCert MBANT) is a registered nutritionist with a postgraduate diploma in Personalised Nutrition and Nutritional Therapy and a member of the Guild of Food Writers.

Jo Travers (BSc RD MBDA) works as The London Nutritionist, as well as being a Registered Dietitian and author of The Low-Fad Diet and The Bone-Strength Plan.

Jo Williams (RNutr) is a registered nutritionist with a specialism in public health.

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