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.

Sarah Berry is a Professor in the Department of Nutritional Sciences at King’s College London and the Chief Scientist at ZOE, the science and nutrition company known for its large-scale gut microbiome research. Berry’s work is compelling for her insistence that nutrition isn’t about rigid rules or one-size-fits-all plans. Instead, her research focuses on how our bodies respond differently to food — how blood sugar, fats, sleep, movement, and the microbiome all interact in ways that are deeply personal.

In a field often dominated by diet trends and conflicting advice, Berry has become a steady, evidence-driven voice. She has helped lead some of the world’s largest nutrition studies, including research showing that two people can eat the exact same meal and have completely different metabolic responses. The takeaway? Our bodies are far more individual — and far more fascinating — than traditional nutrition guidelines have allowed.

“In a field often dominated by diet trends and conflicting advice, Berry has become a steady, evidence-driven voice.”

Most mornings for Sarah begin at home, at the start of a full and busy workday. She lives with her husband, two children, and new kitten, so the first hour of the day is centred on family life and getting everyone where they need to be. It’s not a picture-perfect or overly structured routine, but it’s one that feels familiar — even if it is often hurried and barely contained. There’s a sense of momentum to the morning, a mix of practical tasks and mental preparation for the day ahead, whether that includes meetings, research, or presenting at a conference. 

You’ll find that her routine looks much like many working parents’ — a bit of rushing, a lot of juggling, and a steady sense of purpose. “I still sometimes think, How am I going to fit everything in?” she says. “But once the day is moving, it always comes together.”

7:15 am | Already awake 🥱

My alarm goes off at 7:15. I’m usually semi-awake already — sleep doesn’t always come easily — and I often still feel quite tired when I open my eyes. My husband brings me a cup of tea in bed, which is when I start mentally running through the day ahead: what meetings I have, whether I’m presenting, and what needs my focus. This is usually when I do a quick pass through emails and glance at the BBC for news updates, too. 

A small tabby kitten lies on its side on a white bed, partially covered by a blanket, looking up with its paws curled close to its body.
A hand holds a yellow mug with the word "zoe" printed in black letters on its side.

7:25 am | Wake up my son ⏰

I get out of bed and wake up my 13-year-old son. It’s a well-rehearsed routine by now, but one that is always frantic and chaotic. 

7:30 am | Mascara moment 💛

After my son is out of bed, I take a quick shower and get dressed in something comfortable for working from home. One thing I always do is put on mascara — even if no one will see me in person. It’s a small habit that helps me shift into work mode.

A round showerhead mounted on a tiled wall releases streams of water downwards.
A close-up of a mascara wand with black bristles lying on a textured light pink surface.

7:45 am | Wake up my daughter ⏰

Once I’m showered and dressed for the day, I wake my daughter and go through the same process — more hurrying and rushing, paired with an eye on the clock.

8:05 am | Kids are off 🚌

By five past eight, my son is out the door and heading for the bus. I make my daughter’s breakfast and help her get ready to leave, too. It’s busy, but it’s also a time when the day starts to feel properly underway.

8:30 am | Quiet window for emails 💻

I log on and work through emails and Slack messages that have come in overnight. I like having this quiet window to get organized before the day gathers pace.

Person wearing a mustard sweater and bracelets types on a laptop at a wooden desk. Only their upper body and hands are visible.
Open window in a dark room looks out onto green trees and a building in the background during daylight.

8:45 am | Simple, satisfying breakfast 🥣

This is when I typically step away from my at-home desk for another cup of tea and breakfast, which is usually yogurt with nuts, chia seeds, and goji berries — simple, satisfying, and full of fiber and healthy fats. I used to default to pastries or white bread with butter, but since discovering I’m a “big dipper” (after eating high-carb foods, I have a big glucose dip 2 hours later), I’ve made a change.

A person with curly hair eats a cupcake, holding it with both hands, while seated at a table indoors.
A bowl of granola topped with yogurt, sliced strawberries, banana, mango, seeds, dried berries, and a lime wedge, garnished with a dark red edible flower.

9:00 am | Into the flow 🌊

Meetings kick off and often run back-to-back for the next couple of hours. From there, no two days are the same — it might be preparing conference materials, reviewing a new manuscript, or dashing off to record a podcast!

Thanks to Dr. Sarah Berry for providing images for this piece. Additional imagery from ZOE.