5 things a nutritionist does every single morning

We all know that starting the day the right way sets you up for success – but modern life doesn’t make it easy. So how do you maximise your time in the morning before dashing out the door?

We asked Rosie Millen, also known as Miss Nutritionist, for the five things that she does every single morning, in the hopes that we can follow in her healthy footsteps…


Set goals

‘The first thing I do as soon as I wake up is grab my journal and write down the three things I MUST do that day,’ says Rosie. ‘This really helps to focus me for the day ahead and stay on track with my goals.’

Keeping a notebook and pen beside your bed is not only useful for when you wake up, but also if you’re struggling to drop off in the evening, as writing out any worries can help you to unwind. Don’t be tempted to do the same thing on your phone, however – the light from the screen will keep you awake even longer.

Drink tea

‘I have a morning tea ritual which is literally so soothing,’ she continues. ‘I’ll drink a big cup in my bed whilst calmly reflecting on everything in my life.’

Herbal tea is a great option to start the day – Rosie opts for green tea ‘because the caffeine is minimal but also because it’s packed with antioxidants.’


‘Most mornings I’ll take 10 mins to just breathe,’ Rosie details. If you’ve never meditated before (or just want a more focused guide) you can use an app such as Headspace or Calm, both of which are said to aid mindfulness and help manage symptoms of stress and anxiety.

‘It helps to focus my mind and keep me aware of my stressors during the day,’ she adds. ‘It keeps me grounded and calm.’

Eat a nutrient dense breakfast

‘I have to eat within 30 mins of waking otherwise my blood glucose drops too low and my energy will dip so I’ll have either a green protein smoothie, avocado on gluten free toast or a bowl of porridge with Coyo and protein powder,’ says Rosie.

Rosie always has protein at breakfast to keep her blood glucose on an even keel [she suffered from adrenal fatigue in 2014 and is 90% recovered], but this is a good rule of thumb for everyone to follow. Protein-rich foods such as eggs, Greek yoghurt or nuts will provide you with all of the energy you need and keep you satisfied for longer, meaning you’re less likely to give in to mid-morning biscuit cravings.


Okay, so dragging yourself out of bed and getting your kit on may be a struggle, but afterwards, it’s totally worth it. ‘I’ll head to the gym after breakfast to workout for 30 mins,’  Rosie explains. ‘Not only does this help to clear my mind but also make me feel happy and energised for the day thanks to the serotonin boost. I do a mix of cardio and resistance training, and lift weights to keep my muscles strong and build up my stamina.’

‘I can only manage 30 minutes each time due to my energy history, but those without a history of adrenal fatigue are quite able to do 45 min to an hour each time.’ Any exercise is better than none at all – if daily is too much, do your best to fit exercise into your schedule where you can, and you’ll soon feel the benefit.