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.

Dr. Jessica Shepherd, MD, MBA, FACOG, is a board-certified OB/GYN, author, and leading voice in women’s health and longevity. We love her passion for making care more accessible and holistic to help women thrive through every stage of life — especially with her book, “Generation M,” which is an empowering and indispensable companion for anyone navigating perimenopause and menopause today. She also serves as the Chief Medical Officer of Hers and sees patients at Sanctum Med + Wellness in Dallas, a practice she founded that combines traditional and alternative medicine. (And that’s not to mention a long list of other accomplishments and appearances.)

Her approach to longevity is refreshing because she’s not just focused on living longer, but on how women can live better as we age. That means having the energy to do what we love; feeling strong in our bodies; and staying connected to joy, purpose, and presence. For women especially, longevity isn’t built on extremes or overnight fixes. It comes from the rhythm of daily choices — the quiet, consistent habits that support our hormones, our hearts, our bones, and our sense of self — which is why we needed to see how she sets herself up for the day.

It turns out Dr. Shepherd’s morning routine isn’t about chasing some ideal. It’s about alignment — with where she is, what she needs, and how she wants to feel in her body now and twenty years from now. Here’s how she starts her day. ➡️

5:30 am | Rise with intention 🌅

Most mornings, I wake up just before sunrise — not because I have to, but because my body has been trained through years of early rounds and long shifts. These days, it’s less about discipline and more about presence. There’s something grounding about the stillness of the early morning. It gives me space to check in with myself before the world starts asking things of me.

I glance at my WHOOP recovery metrics — not for perfection, but for patterns. Did I sleep deeply? How’s my heart rate variability? Is my body asking for intensity or softness today? Longevity is not about ignoring the signals — it’s about learning how to listen.

Wearables are the cornerstone of preventive care. They give us something we’ve longed for in women’s health: Real-time, personalized data. One metric I pay close attention to is heart rate variability, or HRV — it’s a window into how your nervous system is managing stress and recovery. For women navigating hormonal shifts — from monthly cycles to perimenopause and beyond — HRV offers a daily pulse check. Do you need to push or pause? Knowing your own biology can help support your body with what it needs, when it needs it.

A beam of sunlight filters through partially closed wooden blinds, casting shadows on a dark wall and the edge of a black cushion.
A person’s hand grips exercise equipment while wearing a black WHOOP fitness tracker on their wrist.

5:45 am | Simple nourishment 🍋

I start with a glass of warm lemon water and a café Americano. Just one to get me started for the day. Then I take my morning supplements — vitamin D for mood and bones, magnesium for muscle recovery and stress, and a probiotic to support the gut-brain connection.

Every morning, I take the Biotin + Minoxidil Gummy through Hers — not because I’m chasing a beauty ideal, but because I’ve noticed that in perimenopause, my hair has started to shift. I want to be proactive and continue feeling confident as I lean into aging. It’s a daily ritual that fits into my larger approach to longevity: Supporting the systems that keep us feeling strong, grounded, and well. The goal isn’t vanity — it’s vitality.

A white ceramic cup filled with black coffee sits on a light wooden table near a window.
A frosted container labeled "hairblends gummies" surrounded by several green apples.

6:00 am | Movement as medicine 💛

Movement is my anchor. Some mornings, it’s strength training; other days, it’s low-impact functional movement — like the Pvolve routines I’ve helped develop. These workouts are designed to support women as we age: targeting joint stability, pelvic floor strength, and hormonal balance.

We lose muscle and bone density as we move through midlife. That’s not a crisis — it’s an invitation to move smarter. Functional movement, resistance work, mobility — they’re not just about how we look, they’re about how we live.

A recent milestone I’m proud of? Five unassisted pull-ups, ensuring proper form and technique. Building upper body strength can support bone density, posture, and prove to yourself that you can still surprise your body. How many can you do?

A woman in athletic wear stands on one leg with hands clasped, exercising on a patio near a pool and outdoor seating.
A P.volve P.ball exercise device partially removed from its black and white packaging is placed near a window with sunlight streaming in.

6:40 am | Skin, science, self-respect 🧴

After I move, I shower and do a short skincare ritual that sets me up for the day. Cleanser, vitamin C serum, hydrating mist, and SPF. No skipping. No excuses. At night, I switch this up and use the Hers Anti-Aging Rx Cream with tretinoin and niacinamide. Proven, purposeful ingredients.

Our skin tells a story. It reflects stress, resilience, hydration, and rest. When we care for it with intention, we’re not chasing youth — we’re respecting the vessel that carries us through every season of life.

A person dispenses cream from a green and white "hers Rx skin" container with their finger, against a blue tiled background.
A woman with long dark hair wearing a light-colored suit and patterned top stands in front of a large textured white canvas, leaning back on a wooden table.

7:00 am | A moment for connection 🫂

By now, the house is awake. My kids are up, the kitchen is full of motion — breakfast prep, mismatched socks, backpacks half-zipped. It’s imperfect, and it’s everything.

This is the part of my morning where science gives way to presence. Where metrics and schedules soften into laughter, negotiations over cereal, and those quiet in-between moments that tether us to what really matters. Connection is a form of medicine — and love, especially in the morning, is its own kind of longevity practice.

Thanks to Dr. Jessica Shepherd for providing images for this piece. Additional imagery from WHOOP and Hers.