Rachael’s Guide to Optimising Your Health & Getting the Most From Every Day

Over the years, I’ve tried a lot of things in the name of health.

But the older I get, the more I realise that feeling good rarely comes down to one big thing. It’s the small things we do consistently, day after day, that really add up.

How I sleep. How I start my morning. What I eat. How I move. How much sunlight I get. How I hydrate. How I recover. And how I wind down at night.

So I wanted to put everything in one place.

This is a real look at the habits and rituals I try to incorporate into my own day to support my energy, strength, mood, recovery and overall wellbeing.

This isn't about perfection.

There are mornings when the kids need me, days when work takes over, meals eaten on the run and nights when I don't get my ideal amount of sleep.

The goal isn't to tick every single box, every single day.The goal is to create a lifestyle where the things that make you feel good become your normal.

Take what works for you. Leave what doesn't. Start with one or two things and build from there.

Here’s what my ideal day looks like.

1. It actually starts the night before: 8–9 hours sleep

If I could put one thing at the top of everyone's wellness list, it would probably be sleep.

I aim for 8–9 hours every night because sleep affects virtually everything I care about—my energy, mood, appetite, training, recovery, concentration and how I show up for my family and work the following day.

We can spend so much money and energy trying to optimise our health, while simultaneously cutting an hour or two from our sleep. For me, sleep is part of the work.

I try to keep my bedtime relatively consistent and create a proper wind-down period rather than working or scrolling right up until the moment I close my eyes.

MY GOAL: 8–9 hours.

MORNING

2. Cold water face wash + tongue scraping

Before emails. Before Instagram. Before the day begins.

I love having a few tiny rituals that signal to my body: we're up, we're moving, let's go.

I wash my face with cold water and tongue scrape. Followed by my simple morning skincare regime.

Tongue scraping is something that takes less than a minute. It helps remove bacteria and build-up and improve oral hygiene. My skincare includes our antioxidant and collagen rich creams to protect skin from environmental stressors while supporting firmness, hydration and texture.

Nothing complicated. Just a really fresh way to start the day.

3. 500mL–1L water + fresh lemon

Before anything, I hydrate.

I generally aim for 500mL to 1 litre, usually with some fresh lemon.

If drinking that much feels like a lot, start with a glass. Then slowly increase it.

SIMPLE RULE: Water before coffee.

4. 20 minutes of meditation

This is probably one of the most important parts of my morning.

I aim for 20 minutes of meditation every day.

And yes—sometimes that means getting up before everyone else. I've learned that if I wait for a spare 20 minutes to magically appear during the day, it often doesn't.

So I make the time.

Before the questions, emails, school runs, meetings and decisions begin, I want some time where I'm simply present.

It doesn't have to be perfect meditation. Your mind doesn't have to be completely empty. Some mornings my brain is definitely busier than others. And yes, some days I don’t actually get to fit it in. I’m ok with that.

If you're new to it: Start with five minutes and search ‘5min meditation’ on YouTube. That’s how I started. Five minutes every day is far more valuable than waiting for the perfect opportunity to do 20.

5. Morning supplements + a balanced breakfast

Next, I take my morning supplements and eat breakfast. My basic formula for a meal is actually pretty simple:

PROTEIN + QUALITY CARBOHYDRATES + HEALTHY FATS + COLOUR

One breakfast I love is protein pancakes topped with coconut yoghurt and blueberries.

It's delicious, filling and gives me a combination of our Replenish protein powder, carbohydrates, fats and antioxidant-rich fruit. I'm a big believer that healthy food should still be food you genuinely look forward to eating.

I don't want to spend my life eating meals I don't enjoy just because they're considered “healthy.”

6. My upgraded collagen coffee

Now we can talk about coffee!

I love my morning coffee, but I also love finding ways to make everyday habits work a little harder for me.

I add Kissed Earth Brilliance Collagen to my coffee, along with Magic 8 medicinal mushrooms. It's such an easy ritual because I'm not adding another task to my morning—I'm simply upgrading something I was already going to have.

That's actually one of my favourite approaches to wellness: Don't always add more. Upgrade what you're already doing.

MOVE

7. Move your body—but don't do the same thing every day

Movement is non-negotiable for me, but that doesn't mean smashing myself in the gym seven days a week. I like variety. Across my week I'll interchange between:

Strength training — building and maintaining muscle and supporting strong bones.
Interval training — shorter bursts of higher-intensity work.
Cardiovascular training — supporting cardiovascular fitness and endurance.
Flexibility + mobility — because being strong means very little to me if my body doesn't move well.

Some days I train hard. Other days my body needs something completely different. I’m constantly listening to my body and I think one of the most important things we can learn is the difference between discipline and punishment. Movement should add to your life.

8. Hydration + creatine during and after training

Training is also when I become particularly conscious of hydration.

I use 1 sachet of Kissed Earth Rehydrate+ during and/or after training to replace lost minerals. Even if I’m not training on a specific day I’ll still incorporate this into my day to feel my best. I also add creatine to the same bottle. Creatine is one of those supplements I don't think needs to be reserved for bodybuilders or elite athletes. It’s one of the most researched supplements and has been shown to have numerous benefits for women, particularly for brain health. It's become an important part of my own training and daily wellness routine.

The important word here is consistently.

Like most things in health, doing something once isn't the magic. It's what you repeatedly do over time.

MIDDAY

9. Build a balanced lunch

I don't like overcomplicating meals or obsessing over numbers. Instead, I use a simple framework:

PROTEIN + VEGETABLES + CARBOHYDRATES + HEALTHY FATS

That could look like grilled chicken, roasted vegetables, rice or sweet potato and avocado or olive oil. Or salmon, a huge salad, quinoa and a beautiful dressing. The ingredients change. The basic structure doesn't. This makes eating well so much easier because I don't have to reinvent nutrition every time I open the fridge. I also try to eat plenty of different colours across the week. Variety matters.

10. Get outside: 20–30 minutes of sunshine

This one is FREE—and it's one of my favourites. I try to get outside for 20–30 minutes every day.

Walk. Sit outside with lunch. Play with the kids. Have your coffee outdoors. Take a phone call while walking. I think we sometimes make wellness far too complicated when some of the most basic things are sitting right outside our front door. Fresh air. Natural light. Movement. Nature.

I always feel better after I've spent time outside. Of course, sun exposure needs to be balanced with appropriate sun protection and your individual skin type, UV conditions and medical advice.

11. Mid-afternoon: eat if you're hungry

I don't believe you need to snack simply because the clock says 3pm. But if I'm genuinely hungry between lunch and dinner, I'll have something.

I generally make it protein-rich because I want a snack to actually satisfy me rather than leave me hunting through the pantry again 20 minutes later. Think Greek or coconut yoghurt with added protein, eggs, a protein smoothie, one of our collagen bars, or another simple whole-food option.

The question I ask isn't:

“Am I allowed to eat?”

It's:

“What will actually nourish me right now?”

12. My 10-minute reset: legs up the wall

This is one of the easiest rituals in this entire guide. For 10 minutes, I lie down with my legs elevated against the wall. I use it as a deliberate pause in my day—a chance to get off my feet, ease that heavy/tired-leg feeling and shift into a calmer state. No phone if I can help it. Just breathe.

Ten minutes can feel insignificant until you realise how rarely we actually give ourselves ten minutes to do absolutely nothing. For me, this isn't wasted time.

Recovery is productive too.

EVENING

13. A balanced dinner—with my family

Dinner follows the same general philosophy as lunch:

PROTEIN + VEGETABLES + CARBOHYDRATES + HEALTHY FATS

And when I can, I also include fermented foods—things like sauerkraut, kimchi or other naturally fermented vegetables. But there's another ingredient at dinner that doesn't fit onto a nutrition label: connection.

Whenever possible, we sit down and eat together as a family. Health isn't only about macros, supplements and exercise. The people we spend our lives with matter too. I want dinner to be nourishing physically and mentally.

14. My after-dinner hot chocolate ritual

Around an hour after dinner, I love having a warm hot chocolate. This is one of those rituals that tells my brain the busy part of the day is over.

I add one scoop of our Bliss superfood hot chocolate to hot water in my favourite mug. I love that something which feels comforting and indulgent can also fit beautifully into my evening wellness routine.

It's a small ritual—but I look forward to it.

15. Evening supplements

I take my evening supplements as part of the same wind-down routine. One of the easiest ways I've found to stay consistent with supplements is to attach them to something you already do every day.

Morning supplements live around breakfast.
Evening supplements live around my nighttime routine.
Rather than relying on memory, I create cues.

At night I take our PM multi, plus 1 extra magnesium. The less mental effort a healthy habit requires, the more likely I am to actually maintain it.

16. Five minutes of stretching—in bed

This is how I like to finish the day. Before turning the light off, I spend just five minutes stretching on top of the bed.

Nothing strenuous. A gentle hamstring stretch. Hips. Back. Shoulders. A few slow breaths. After training, sitting, working, driving and generally being a human all day, it feels amazing to give my body those final few minutes of attention. Then the light goes off.

And hopefully...

8–9 hours later, we start again.

The Bigger Picture

If you've reached the end of this guide and you're thinking:

“There is absolutely no way I can do all of this tomorrow.”

Pick three things.

Maybe tomorrow you drink water before coffee, go outside for 20 minutes and stretch for five minutes before bed. Do those until they're almost automatic. Then add something else.

One of the biggest mistakes I see people make with health is trying to overhaul their entire life on Monday morning. By Thursday, they're exhausted.

I would much rather see you make three small changes that you're still doing in a year's time than 20 changes you abandon next week.

My routine has been built over years. These habits didn't all appear overnight. And my days aren't perfect. Life happens. Kids happen. Work happens. Travel happens. But I have a framework I keep coming back to.

You just need to keep giving your body more of the things that help it thrive.

And if this guide inspires you to make even one of those things part of your own day, then it has done exactly what I hoped it would.

Love, 
Rachael x

This guide shares my personal wellness routine and is intended for general educational purposes only. It isn't individual medical or nutrition advice. Your needs may differ, particularly if you're pregnant, breastfeeding, taking medication or managing a health condition. Speak with an appropriately qualified health professional about what's right for you.