Sanjeev Pathak

Wellness Tip:
 

Try Some Science-Backed Longevity Supplements

Did you know that certain herbs, teas, and supplements have been shown to support longevity and lower stress? Sanjeev Pathak told us about Rhodiola in this week’s routine breakdown (below), which got us digging into more science-backed natural remedies:

  • Rhodiola Rosea – An adaptogen that helps the body manage stress, reduce fatigue, and improve mental resilience.
  • Ashwagandha – Shown to lower cortisol levels, enhance relaxation, and support overall longevity by reducing chronic stress.
  • Green Tea (EGCG) – Packed with antioxidants, it promotes cellular repair, brain health, and cardiovascular longevity.
  • Magnesium (especially Glycinate or L-Threonate) – Supports relaxation, improves sleep quality, and protects against age-related cognitive decline.
  • Turmeric (Curcumin) – A powerful anti-inflammatory that promotes brain health and may help slow aging at the cellular level.
  • Reishi Mushroom – Known as the “mushroom of immortality” (which is frankly a pretty cool nickname), it supports immune function, stress resilience, and overall longevity.

 

Have you ever tried incorporating any of these into your routine? The right mix may just help you manage stress and boost long-term health.

Routine Breakdown
 

Sanjeev Pathak, Personal Coach & Biohacker

A Biohacker’s Routine for Growing Younger

Sanjeev Pathak

A few years ago, Sanjeev Pathak (47) collapsed at a London tube station from extreme stress, forcing him to rethink his health. Through studying wellbeing, nutrition, and biohacking, he’s reversed his biological age by over a decade. Here’s his routine. 

The Routine:

  • Wakes between 5-7.30 am, usually without an alarm. “I go to bed at a consistent time and my circadian rhythm kicks in, especially in summer when the natural rays of light wake me up. If I do use an alarm, it’s usually soothing or spiritual and uplifting sounds.”
  • Gratitude and connection. “After the usual hygiene routine, I assess how I’m feeling that morning and I say a silent word to myself or to the higher powers (10 seconds) to express gratitude and to ask for support for me and my loved ones. I really believe in the saying that “a man is never taller than when kneeling down to God.” I may not be very religious, but kneeling down, checking in with yourself and connecting with the powers and energy around you is something which helps me start the day well.”
  • Sits with his dog and drinks a mushroom coffee, “usually in the garden.” He drinks electrolytes if needed.
  • Goes for a 20-minute walk. “For me, if I don’t start the day off with calmness, balance and fresh air, my mind feels agitated all day, which I carry into work.”
  • Keeps devices switched off to avoid any doom scrolling or negative news.
  • In the evenings, Sanjeev minimizes carbs, goes for a 30-60 min walk post meal to regulate blood sugar levels, spends time with family and, if needed, drinks a cup of rhodiola tea to manage cortisol levels.

 

Why it works:

  • Having a consistent sleep schedule is a game-changer for both mental and physical health.
  • Gratitude makes you happier and healthier; so does faith.
  • Is mushroom coffee a longevity-booster? Maybe. Says Harvard Health, “Thanks to high antioxidant activity, medicinal mushrooms may help slow down the aging process.” While more research is needed, certain mushrooms have some science-supported benefits.
  • Rhodiola’s reputation as a stress-buster is well warranted: research shows it has some proven health benefits. And yes, walking after meals really does regular blood sugar—5 mins is enough to make a difference!

 

Another of Sanjeev’s tips for aging backward? Practice good sleep hygiene. “Maintain a cool temp in the bedroom, make sure your room is dark, keep devices away from the bed and maybe do a bit of reading.” He has lights out by 10pm on weekdays. Better sleep? Yes please! Why not give it a try?

Camille Styles

Productivity Tip:
 

Align Your Calendar with Your Goals Daily

Ever feel like your day flies by without you making real progress? Here’s a tip from Camille Styles.

Each morning (see her routine below!), she reviews her goals and checks her calendar to ensure her time reflects her priorities. This simple habit keeps her focused and prevents less meaningful tasks from taking over.

A quick way to do this is by using a planner like Panda Planner, which allows you to record weekly goals as well as daily priorities and tasks. With everything in one place, it’s easier to stay intentional and make room for what truly matters.

What are your top three priorities for today?

Routine Breakdown
 

Camille Styles, Founder of CamilleStyles.com & Casa Zuma

A 1-Hour Routine for Wellness & Productivity

Camille Styles

Camille Styles’ morning routine is a well-crafted balance of intention, productivity, and self-care. She says she’s refined it over the years to align with her personal growth and well-being. 

The Routine:

  • 6:00 AM – Wakes up and hydrates with a full glass of water and LMNT electrolytes.
  • 6:05 AM – Splashes cold water on her face (to invigorate her senses and reduce morning puffiness) then does her skincare regimen: “cleansing, applying a resurfacing compound, serum, and moisturizing.”
  • 6:10 AM – Makes coffee and takes AG1 supplements. 
  • 6:20 AM – Meditation, journaling, and reading. “I head to my cozy living room spot with my iPad for journaling, headphones, and whatever book I’m reading.”Her journaling blends free writing, prayer, and recording key moments from the day before.
  • 6:40 AM – Reviews her goals. “Next, it’s time to get out my Vision Workbook and reflect on my goals for the year across various life areas. This daily reinforcement ensures my actions align with my long-term vision.”
  • 6:50 AM – Aligns her calendar. “This step takes just a few minutes, but it probably has the most powerful effect on the rest of my day. Since the way we spend our time is a direct expression of what’s most important to us, isn’t it worth it to be intentional with how we’ve allocated our precious hours in the day ahead?”
  • 6:55 AM – Prioritizes the day. “The final step of my morning routine is to write down the three most important tasks for me to get done that day—work-related or personal.”
  • 7:00 AM – Family time. “It’s time to get the kids up, dressed, fed, and out the door for school.” Getting up early lets her focus on her routine first, then be fully present with her kids.


Why it works:

  • Camille’s routine takes just one hour to complete, yet checks off on some immediate physical self-care (like hydrating and supplements) as well as mental wellness (both journaling and meditation are awesome for mental health). Lastly, she uses that time to plan and prioritize her day, ensuring she stays focused on what matters!


Camille is all about flexibility. “Create good habits, but don’t hold to them too tightly. Sometimes life gets in the way, and it’s better to roll with it instead of resisting,” she says.

Caroline Marshall

Welllness Tip:
 

Train Your Brain to Be Happier

Happiness isn’t something that comes from external circumstances. It’s something you create—something that comes from within. In fact, science even shows that small daily actions can rewire your brain to be happier!

Here are 5 things you can try:

  • Do small acts of kindness daily. These boost mood and strengthen connections.
  • Practice gratitude. Start or end your day by listing what you’re thankful for.
  • Get outside. Even a short nature walk can lower stress and lift your spirits.
  • Reframe the negative. Look for lessons or silver linings in setbacks.
  • Celebrate others. Sharing in someone else’s success makes you happier, too!

 

Check out this page for more ways to train your brain for happiness.

Routine Breakdown
 

Caroline Marshall, Founder of Upsource & Podcast Host of Bump to Business Owner

The Fuss-Free Routine for Mompreneurs

Caroline Marshall

As a mom of two, Caroline Marshall doesn’t have time for a complex morning routine (who can relate?? 🙋). Instead, she is “pretty religious” with these three minimum habits. 

The Routine:

  • Takes time to enjoy her skincare routine. “I really struggled in pregnancy/postpartum to do the bare minimum of self-care. Enjoying my skincare routine and investing time in finding the right products for me is a sign I am remembering to take care of myself.”
  • Gratitude journaling. “I have made this a habit since January 2022, and it has stuck. Remembering to be grateful is life changing.”
  • Does some reading. “Whether it is a fiction, business book or some of my favourite Yung Pueblo words—it means I have remembered to give my brain a break from working.”

 

Why it works:

  • Self-care often takes a backseat for mothers postpartum, but prioritizing it can help prevent postpartum depression. Mummas, try to carve out a little time for yourself each day! 
  • No surprises here—as we’ve often noted, gratitude journaling has incredible mental health benefits. 
  • Reading strengthens your brain, reduces stress, improves memory, and more. 

 

Caroline’s routine reminds us that we won’t always have time for long or complex rituals—and that’s okay! Our routines adapt with us as we move through life. The key is knowing your non-negotiables and making them a priority. How are your mornings going? Drop us a line and let us know.

Mel Robbins

Productivity Tip:
 

Use the 5-Second Rule

Mel Robbins (check out her routine below!) famously invented the “5-Second Rule”—a simple hack to stop thinking and start doing. It goes like this: the moment you feel the urge to take action, count 5-4-3-2-1 and go before your brain talks you out of it. 

This works because you don’t have time to hesitate—goodbye procrastination!

So, next time you’re faced with a daunting or unappealing task, don’t wait for motivation. Count down from five and take the first small step. It shifts you from autopilot to action mode, making it way easier to get started.

Find out more about the 5-Second Rule here. Have you ever used it?

Routine Breakdown
 

Mel Robbins, Bestselling Author, Motivational Speaker & Podcast Host

How a Productivity Guru Makes Mornings Easy

Mel Robbins

How important is a healthy morning routine? According to Mel Robbins, it’s like “pouring a foundation for a house you’re going to build—this is what you build on.” She lays out six key steps for brilliant mornings. 

 

The Routine:

  • Resist the snooze button. “Do not lie in bed. Do not hit the snooze button,” says Mel. How to get yourself up? Use the 5-Second Rule, of course! “Counting backwards is this tiny little micro action you can take that starts the momentum rolling.”
  • Make your bed. “It makes you feel like a disciplined person, it removes the visual clutter, it prevents you from climbing back in it.”
  • High five yourself in the mirror. You’re going to resist doing this, says Mel, but it’s a powerful, science-backed way to create new neural pathways in your brain. It creates a mindset that you like and believe in yourself. “You are your own best teammate,” she says. 
  • Hydration before caffeination. “Every single one of us underestimates the crucial role water plays in your body, brain and spirit operating effectively,” says Mel. “Drink a cup of water… and then wait at least an hour for your first cup of coffee.”
  • Reset your internal clock. “Get outside and take in morning light.” 
  • Take a 10-minute walk. “It immediately boosts your mood. And you get into this optic and auditory flow state […] which quietens your anxiety.” She adds that you can combine morning light and walking.

 

Why it works:

  • “Research shows that lying in bed increases rumination, it makes depression and anxiety worse,” says Mel, highlighting the link between rumination and depression.
  • Making your bed is a small step that kicks you off to a positive start, helping you feel more productive for the day.
  • High fives may be more powerful than you think! Some research on athletes suggests they can lower cortisol, while a UC Berkeley study on NBA players found that higher levels of touch (like high fives) improved performance.
  • Caffeine binds to adenosine receptors, delaying tiredness (rather than curing it). “The caffeine is preventing your brain from flushing this sleepy chemical out,” says Mel. Drinking water first really is best.  
  • Morning light exposure is awesome for regulating circadian rhythms. That means you sleep better at night!
  • Walking definitely has super benefits, including the calming effect of “optic flow.”

 

“Systems work when you can do them,” says Mel. “And I don’t want your morning to be so complicated and time consuming that you have to opt out of it.” That’s why she suggests starting with these six simple steps. Check out her full podcast episode here.

Sneha Jain

Wellness Tip:
 

Use Your Non-Dominant Hand

Ok, so here’s a fun challenge: try using your non-dominant hand to do some simple tasks. Brushing your teeth, unlocking your phone, whatever… It might feel awkward at first—but that’s the point!

Studies suggest this small switch can engage new neural pathways, boosting coordination and even creativity. Some research links it to right-brain activation, which helps with problem-solving and thinking outside the box.

Will it make you a genius? Probably not—but it’s a fun, effortless way to challenge your brain. So why not give it a shot?

 

Routine Breakdown
 

Sneha Jain, Host of “On the Journey with SJK” Podcast

A Podcast Host’s 3-Step Routine for Productivity

Sneha Jain

Podcast host Sneha Jain has a short but effective three-step routine that gets her days off to a healthy and productive start. 

The Routine:

  • Meditates: Sneha started incorporating a short 5-10 minute simple breathing meditation into her routine over the past year. “This has been phenomenal for me as it leaves me feeling centred and focused. I feel more productive at the tasks that I take on.”
  • Has breakfast: “I eat soaked almonds and walnuts, and then fruit. I used to be addicted to my morning tea and would have tea first thing on an empty stomach. But incorporating nuts and fruit first has left me feeling light and healthy.”
  • Goes over her planner: “I usually plan my days in advance but I start every morning by looking at which tasks I have planned for the day as this gives me a better sense of how to manage my time.”

 

Why it works:

  • As Sneha says, “Meditation is practiced by top gurus, athletes, entrepreneurs and professionals, and has shown to have fantastic effects that range from increased focus and concentration to less self judgemental and anxiety.” (She’s right.)
  • Drinking tea on an empty stomach can cause stomach irritation, while too much caffeine can interfere with cortisol production, leaving some people anxious or jittery. Food first is best.
  • Going over your tasks and priorities for the day is the best way to keep you focused on what matters!

 

No surprises that we Panda Planner fans are firm believers in jotting down each day’s priorities and tasks. We’d love to hear your experience: do you use a physical planner to stay productive?

Lea Turner

Productivity Tip:
 

Set Up Tomorrow With a Closing Ritual

Ever find yourself wasting time in the morning just figuring out where to start? Here’s a simple trick: before you finish work for the day, set up your first task for tomorrow.

Take a minute to write down what you’ll tackle first and, if possible, set up everything you need. Open the document, lay out materials, or cue up the right browser tab. When you sit down the next day, there’s no decision fatigue—just instant momentum.

And here’s a cool bonus. Your brain will start subconsciously processing the task overnight, making it feel easier when you start. Give it a try, and let us know if it works for you!

Routine Breakdown
 

Lea Turner, Founder of The HoLT Community & Podcast

How a Neurodivergent Entrepreneur Owns Her Mornings

Lea Turner

The solo mom and entrepreneur says her morning routine is more about survival than structure. Here’s her routine in her own words.

The Routine:

  • “It takes on average 3 alarms to raise me, at which point my son delivers one of the cats to my bed to join the dog and other cat, followed by group cuddles, before I drag myself downstairs to make a Nootropics coffee (London Nootropics – Mojo) and a vitamin D tablet to help remind my brain it’s now daytime and there is a large to-do list to be done.”
  • “As the magic beans fizz their way through my bloodstream, I’ll get washed, dressed, do my son’s hair, sometimes remember to run a brush through mine (rarely, if I’m honest), before we hop in the car with the dog for the school run, making use of the time stuck in traffic by listening to my son read, practicing his spellings, and belting out Man United football chants (currently on repeat).”
  • “I’m usually in a pretty good mood by the time we get to school, and once my son is delivered to the gates, me and the dog go on a (currently very muddy) walk through the woods by the canal, to wake my brain up some more and get some fresh air and a healthy hit of nature.”
  • “After a quick towel down of the dog, we head back home, where I can get started on the working day in my bright and cozy office.”

 

Why it works:

  • “I wake up feeling loved and appreciated, which means I start the day in a great mood,” says Lea. Research agrees that cuddles really can make you happier.
  • “I have autism and ADHD, so the Nootropics coffee really helps me get the energy boost I need.” Lea drinks coffee with cordyceps extract, which has some promising science-backed benefits.
  • “The fresh air and nature further wake me up, and leave me energised for phase 2 of the day, and while I’m walking I’m not looking at my phone, so my brain has the space for ideas and creativity.” Walking in nature indeed boosts creativity and is great for mental health.

 

“My brain wakes up very slowly in the morning, but being a solo parent doesn’t give much opportunity for ‘slowness’ before school,” says Lea. That’s why her morning walk is such a crucial part of getting her brain going before she starts the day. Do you try to get some fresh air into your lungs every morning?

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