Whether you’re looking for easy, healthy habits to help kickstart your day or meal suggestions for long-lasting energy, nutritionist Ciara McNulty shares her morning routine and self-care insights, tools and rituals, from breathwork to saunas.
I wake at 6 a.m. and admittedly hit snooze at least once, but never more than twice.
The first thing I do every morning is drink a glass of water and, whenever possible, get some sunlight or bright white light on my face. Hydration is key even in colder months.
My top morning health hack is movement. Just five minutes of strolling wakes me up, helps me feel grounded, and connects me with nature. When possible, I take a walk around my street, although I wish I had a dog to accompany me. Sometimes, I stay in my PJs and do a light stretch in my bedroom.
My morning routine includes movement, warm shower, skincare routine (with daily SPF), and a quick coffee date with my boyfriend. It’s my favorite part of the day.
I can’t go to work without a flat white and a croissant—almond if I’m lucky!
Breakfast is usually at 8:30 a.m. It’s two eggs, a piece of fruit, and a slice of toast which I’m fortunate enough to be able to grab at work. On some days I’ll have a second coffee. On the weekend, I’m more likely to have a post-run brunch such as homemade pancakes or avocado toast.
My daily self-care checklist is centered on carving out small, meaningful moments to help me prioritise my mental and physical wellbeing. First and foremost, exercise features 5 days per week (a mixture of running, weight-lifting or yoga). I do breathwork for 5 minutes each day (sometimes longer) and a sauna one or two times a week and try to have no phones at meal times – this one is more difficult!
The quickest, smallest thing I do for myself every morning is avoiding social media and emails first thing. I keep my phone on do not disturb (I have all my social media notifications off 24/7). I use my phone for light music or taking photos on my walk but no doom-scrolling.
Something I try to do for myself every morning is practice gratitude. It’s hard to have a bad day when you start by reminding yourself you are exactly where you are meant to be. It takes 30 seconds to say 3 things you’re grateful for.
My healthy hack on the go is all about snacking consciously. For me, that means making sure I meet my 5-7 portions of fruit and vegetables per day, boosting my antioxidant and anti-inflammatory intake. I love açaí bowls (rain or shine) and often pop into Oakberry for my fix. By the end of 2025, there will be 18 Oakberry stores across Ireland, so the old excuse of ‘I can’t be healthy when on the run’ is not the same today as it used to be! I order an açaí bowl with granola, chia seeds, blueberries and peanut butter after the gym or work. Oakberry are also on Deliveroo if you happen to live in a serviced county.
The food I can’t live without is oats. They’re such a tasty, healthy and versatile food that pack the perfect punch. They provide long-lasting energy and gut-boosting compounds that also look after your heart health! They’re easy to throw into any breakfast, homemade bread or flapjack recipe. What’s not to love?
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