Welcome to Waking Up Well, a column where we hand-select people we admire and ask them to share how they start the day. We think morning routines are a crucial part of an intentional wellness journey and we’re fascinated by the practices of our favorite figures.

If you’ve spent any time in the wellness corners of Instagram or browsing functional medicine bestsellers, you’ve likely come across Dr. Amy Shah. A double board-certified physician trained at Cornell University and Columbia University, Shah has become one of the leading voices translating complex science — gut health, circadian rhythms, metabolism — into practical, everyday rituals for women.

“What makes Dr. Shah compelling isn’t just her credentials, but her ethos: Small, sustainable shifts instead of extreme overhauls.”

What makes Dr. Shah compelling isn’t just her credentials, but her ethos: Small, sustainable shifts instead of extreme overhauls. Rooted in circadian science and designed to lower inflammation and support metabolic health, her method is less about productivity hacks and more about protecting your energy — before the inbox, before the noise, before the day makes its demands. Her new book, “Hormone Havoc,” is all about supporting women through a smart nutrition protocol.

Shah shared with us what a typical morning routine is like when she’s at home in Arizona. She’s been on the road a lot recently, so when she can, she prioritizes and embraces a routine that feels like a reset and a way to regulate her circadian rhythm. These are what mornings look like when she tries to take care of herself — since the rest of her day is full of meetings, work, and spending quality time with family. ➡️

7:00 am | No phone mornings 📱

I wake up naturally — and when I wake up, I try not to go on my phone (as tempting as it is). I will get out of bed and brush my teeth and do my skincare. I’ll try to visit with my kids before they leave for school. When it has been about 30 min–1 hour after I wake up, I’ll go on my phone. I normally check how I slept and then I’ll check my emails, reply to texts, etc.

A white display shelf with cork yoga blocks, a gray water bottle, a point-of-sale card reader, and folded gray clothing hanging above.
Wooden brushes hang on a tiled wall above a wooden box holding toiletries, next to a jar, cotton swabs, and a lit brown candle on a wooden surface.

7:30 am | Direct sunlight ☀️

I’ll get dressed in a workout outfit for the day. Direct sunlight in the morning is non-negotiable for me. It’s signaling your brain’s suprachiasmatic nucleus, which helps your internal clock and can increase your energy. I’ll also try to get movement by walking outside — or I will just sit outside and practice mindfulness. Some mornings, I will have a decaf cup of coffee.

A woman wearing a white sports bra and matching shorts stands indoors, smiling at the camera. She has long, wavy hair and is wearing a smartwatch.
A winding concrete path runs through a landscaped area with desert trees and shrubs under bright sunlight.

8:00 am | 30g of protein  🍳

Around 8, I will start making breakfast. In my 30-30-3 framework (30 grams of protein in your first meal, 30 grams of fiber throughout the day, 3 probiotic foods per day), I emphasize getting in 30 grams of protein in your first meal. It doesn’t happen every single day, but I try most days. My go-to is normally an egg scramble with veggies and probiotic cottage cheese with chia seeds and fruit. I’ll have my morning water and daily supplements.

I go deeper into this nutritional framework in my new book, “Hormone Havoc.”I wrote this book to define a new paradigm for women’s health — one that provides clarity, validation, and answers. If that speaks to you, I’d love for you to join the movement. Preorder “Hormone Havoc” here.

A woman sits in a kitchen, smiling and holding a bowl of fruit with a fork. Various fruits are on the counter in front of her.
Person holding a book titled "Hormone Havoc: A Science-Backed Protocol for Perimenopause & Menopause" by Amy Shah, MD, on a wooden table.

9:00 am | Into the flow 🌊

Then, around 9, I will start my work day. My morning routine is so important to me because throughout the day, I am constantly in meetings and podcasts, so my social battery is easily drained. Prioritizing mindfulness and me time helps me be the best version of myself and helps me not get overwhelmed.

Podcast cover for "Save Yourself With Dr. Amy Shah," showing Dr. Amy Shah wearing a white coat, with podcast info and a button for the latest episode displayed below.
A black microphone on a stand placed in front of a laptop keyboard, with white flowers visible to the left on a white desk.

Featured photo is by Jennifer Perkins Co, with others from Harvest Books