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.

McKel Hill Kooienga, MS, RDN, LDN, is a mindfulness-based Registered Dietitian, author, and the founder of Nutrition Stripped, a wellness platform dedicated to helping people build a more intuitive relationship with food. Through her signature Mindful Nutrition Method™, McKel guides others to create balanced meals, rebuild trust with their bodies, and find peace around food. 🫶

“McKel guides others to create balanced meals, rebuild trust with their bodies, and find peace around food.”

For over a decade, her compassionate approach has inspired millions to move beyond dieting and nourish themselves with intention. We have her Nutrition Stripped Cookbook on our shelves, and we turn to her Taking Care Substack and Instagram for nourishing and supporting recipes and reframes.

Her mornings begin at her family’s eco-home, tucked into the Tennessee forest, where she lives with her husband and their animal family. During the week, she’s preparing for a full day of coaching, writing, or creative work — but she’s no longer rushing into it the way she once did. The house is quiet. The light is just beginning to shift. The small farm is waking up. And the animals are usually underfoot, often making it very clear that they are ready for breakfast!

“The day starts with presence, not performance.”

Being an animal mom has taught her something she didn’t learn through burnout or productivity culture: The day starts with presence, not performance. Nowadays, she’s intentionally designed her mornings to feel spacious and steady — because when she takes care of herself first, she shows up more grounded, patient, and clear for her clients later on.

6:00 am | The sound of roosters 🐓

I wake around sunrise, usually to the sunrise or the sound of roosters and dogs stirring. My first thoughts are: Coffee and waking the body. When I feel the reflex to grab my phone, I pause, take a few slow breaths or reach over to cuddle one of our pups — something to anchor me back into my body.

“When I feel the reflex to grab my phone, I pause, take a few slow breaths or reach over to cuddle one of our pups — something to anchor me back into my body.”

Some mornings my mind is quiet, other mornings it’s already running through a big to-do list. I don’t try to fix it, I just notice it and meet it with compassion. This is something I remind my clients often: You don’t need a calm mind to start your day — you need a kind one.

6:10 am | Soft opening  🌤️

I get out of bed, open a window if the weather allows, and keep the lighting soft and dim. I rely on warm amber lamps or fragrance-free candles rather than jolting myself awake with overhead lights or stimulation. This small choice sets the tone for my nervous system — and for how I move through the rest of the day.

6:15 am | Herbal and journal time 📓

While my husband makes coffee, I drink a large glass of herbal infusion (water with extra goodness) I prepared the night before — currently ginger, chamomile, and lemon balm, which support the nervous system. I set up my journal and check in with my body, noticing hunger cues (or the absence of them). As a mindfulness-based dietitian, I see this again and again in my work: When we stop overriding our bodies and start responding to them, everything shifts — from how we eat to how we live.

A French press filled with hot water and loose herbal tea sits on a patterned plate, with a blurred blue background.
A hand holds open a notebook with handwritten text next to a candle and small plants on a wooden table near a sunlit window.

6:20 am | A foundation for patience 😮‍💨

I take my coffee with a splash of coconut milk and honey, sitting down and taking a few deep breaths to fully arrive. Sometimes I’m writing, or watching the birds outside, sometimes just being still. There’s no app or timer here. I just want this time to feel supportive, not like something to get “right.” The payoff shows up later with more patience, less reactivity, and a greater capacity to hold space for others.

A forested hillside with trees showing autumn colors at the top, under a clear blue sky.
A person holds a white mug with a foamy drink on a wooden deck, with a German Shepherd walking in the background near trees and a fenced yard.

6:35 am | Wake the body 👣

I step onto the deck to feel the sun, breathe fresh air, and do a few minutes of gentle mobility or stretching. If the day allows, I’ll hike our trails. Other mornings, it’s mat Pilates. Nothing intense, just enough to wake my body and remind it that it’s safe to move.

Tall trees with orange and yellow autumn leaves stand in a forest. Fallen leaves cover the ground, and the sky appears overcast.
Two small black goats with white markings stand on grass beside a wooden fence, looking up at a person wearing a striped skirt and sandals.

7:00 am | Breakfast, or not 🍳

If I’m hungry, I make a simple, balanced breakfast. If I’m not, I wait. That flexibility is something many of my clients are working toward after years of rigid routines, rules, and food noise. It matters to me that my mornings reflect what I teach: Trust your body, respond instead of control, and let nourishment support your life — not dominate it.

From there, I transition into my workday: Coaching sessions, writing, or project planning. The rest of the day can be whatever it is, but if I’m able to have my mornings like this, I’m much more proactive to whatever the day brings me, versus reactive.

A bowl of oatmeal topped with chopped dried apricots, walnuts, and a dollop of yogurt, served on a wooden table.
A woman with long red hair stands in a modern kitchen with wood cabinets, white countertops, and large windows overlooking a wooded area.

Thanks to McKel Hill Kooienga for providing images for this piece.