For me, food is about balance. I want energy, focus and to feel good in my own skin – but I’m not about restriction. Whole, nutrient-dense foods are the backbone of my diet, but there’s always space for enjoyment. Hydration, sleep and meal timing are just as important as what’s on the plate. 

With ADHD, food affects how I show up at work. Coffee is a must, but not just for the caffeine – it gives me a sense of focus and routine. Then I’ll reach for boiled eggs, blueberries and bananas. They’re simple, but they keep me sharp and fuelled without the crash. 

Evenings are my reset. I don’t eat red meat; I prefer lighter proteins like chicken or fish with plenty of veg. My ideal dinner time is 6pm if work allows.

Supplements play a big part too. Heights Vitals+ for essential nutrients, Epitome probiotics for gut health, lion’s mane for concentration and Huel Super Greens when I need a lift.  

Once a month, I’ll tighten things up with intermittent fasting. On those weeks, I won’t eat before 1pm, and keep it light – chicken breast, a boiled egg or homemade soup when it’s cold. Dinner is earlier if I can manage it, usually fish and veg, steering clear of heavy carbs. It’s harder to keep the weight steady as I’ve got older, but this rhythm helps me stay in control. A walk with my dog after dinner is another trick – it sorts out digestion and I feel less bloated by bedtime.  

Travel used to throw me off, but now I go prepared. Protein sachets, nuts and greens powder come everywhere with me. On flights, I skip alcohol and just drown myself in water. In airports, I’ll grab fruit pots, salads or boiled eggs, and in hotels, I’ll order grilled fish or chicken with vegetables, and I’ll keep Rude Health chickpea crackers in my room.  

I’ve made some big shifts over the years – namely cutting back on bread, no coffee after midday, and no more midweek wine, alongside more fish, more veg and fewer snacks. The changes are small, but the difference is huge – better energy, clearer skin and sharper focus. 

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Food is medicine. Every bite is a chance to nourish, repair and perform better. These days my diet is more plant forward, with clean proteins and seasonal produce at the core. A few years ago, I cut out red meat and pork. Not only did it strip out saturated fat, it also stopped me automatically ordering chips every time. Now I’m focused on lean muscle, tone and longevity rather than piling on size.  

I start the day with a pint of filtered water. I’ll add fresh lemon, sometimes with a probiotic, followed by a strong black coffee. Hydration is non-negotiable. In Five Element theory, the kidneys are our battery pack, holding energy reserves and resilience. That first hit of water recharges everything and wakes the body up at a cellular level.  

Breakfast is functional. I’ll have poached eggs with avocado or smoked salmon on sourdough, always finished with extra virgin olive oil. If I’m rushing, I’ll grab boiled eggs, bananas and spinach from Pret, plus a homemade vegan protein shake. I stay clear of whey – it leaves me bloated. My weekend go-to is smoked salmon and scrambled eggs, or a herb-loaded omelette. You’ll often find me at Simple Health Kitchen on Baker Street – its omelette is the best in London and a pre-gym ritual.  

Workdays are fuelled by protein, healthy fats and fibrous veg. I eat a lot of eggs, oily fish, avocado, nuts and olive oil, but avoid refined carbs – they kill my focus. Lunch is typically grilled chicken or fish with a generous salad and sauerkraut for gut health. Cutting out red meat has made my midday meals lighter, and in my mid-40s it’s been a gamechanger for metabolism.  

In Chinese medicine, timing matters. Every organ system has a two-hour peak. The stomach peaks at 7-9am, making it the perfect window for a big, nutrient-dense breakfast. Skip it, and you miss that metabolic high tide. The kidneys peak at 5-7pm – by then, it’s not about fuelling, but conserving reserves. That’s why I make sure my hydration is sorted by mid-afternoon. If you’re catching up late, you’re already draining your vitality. Get it right, and energy, focus and clarity are yours.   

Supplements are part of the system. I take cod liver oil, a B-complex, selenium, probiotics, collagen, glucosamine, milk thistle and a liver support blend with NAC and CoQ10. I also take NMN for longevity, and creatine for training and muscle maintenance.  

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Gut health is now my priority. My diet before was heavy on processed foods. Now I focus on feeding my gut microbes, which means 30 different plants a week, healthy fats and wholefoods. Good food has the power to transform your health from the inside out, reduce your risk of chronic disease, and add more healthy years to your life. I test my gut microbiome regularly, and it’s been fascinating to watch the increase in my good gut bugs as I’ve changed my eating habits. My energy is also steadier, I sleep better, and my digestion has drastically improved.  

A healthy breakfast makes you more likely to continue making healthier choices. On weekdays, I’ll have Greek yoghurt and kefir with berries and nuts and seeds, or I’ll make wholegrain toast with eggs and avocado if I’m working from home. On weekends, I’ll make wholemeal pancakes.  

Lunch is a colourful salad. Adding in plenty of fibre is key to keep energy levels steady. I’ll add leafy greens, beans or lentils, colourful vegetables, avocado, cheese and extra virgin olive oil. I’ll also add some fermented foods like sauerkraut or kimchi – studies show even a small portion is incredible for gut health. I’ll snack on almonds or berries during the afternoon. Dinner is a vegetable curry with brown rice, wholegrain pasta and beans with tomato sauce or grilled fish.  

I don’t take supplements. After discussing this with countless nutrition scientists on the ZOE podcast, I focus on getting nutrients from wholefoods. Instead, I take ZOE’s Daily30+ every day, one scoop on top of my breakfast. It’s an easy way to get more plants and fibre into my diet – it’s also a lifesaver on holiday. 

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Nutrition is fuel for the body and mind. I used to skip meals but switching to four structured meals a day transformed everything – notably energy, focus and recovery. I prioritise eating quality food consistently and try to make sure everything I eat is balanced and satisfying.  

I start my day with a coffee on the commute. I have breakfast at the office – something simple like protein cereal or overnight oats – and on the weekend I’ll have bagels, eggs or a bigger brunch, especially if I have a long run ahead of me.  

A meal prep service has been a gamechanger. I use CALO on a weekly basis, and love how it takes the decision fatigue out of weekday lunches and dinners. Options like bolognese, chicken and rice or pasta offer a good balance of protein, carbs and fats, meaning I can eat well without overthinking. I often run home from work, so it helps to know I have a nutritious dinner waiting for me.  

My supplement routine is streamlined. I take creatine in the morning, electrolytes around training, and magnesium before bed.  

Balance is key. There is a saying in New Zealand, ‘Do the mahi (work), get the treats’ and this is something I live by. You don’t need to be perfect to perform at your best, you need to be consistent.  

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I kick the day off with cold water and a ginger shot. Breakfast is non-negotiable – overnight oats blended with vanilla whey, creatine and collagen, topped with berries and banana. Weekends are slower, giving me time for a vegetable-packed omelette or shakshuka.  

I do low-impact, steady-state cardio three times a week before eating. It clears my mind, resets energy and primes fat metabolism. Pre- and post-performance meals are carefully planned – digestible carbs and protein before exercise, and protein plus carbs afterward for recovery.  

I eat six mini meals throughout the day. On especially busy days, I’ll load up on chicken breasts, sweet potatoes, tuna and nuts – a no-brainer for metabolism and energy. For a boost, I’ll have an Exalt Higher Energy drink – with 150mg of natural caffeine, it’s my go-to for focus.  

I eat 40g of protein at lunch and dinner. Lunch is usually chicken, salmon or turkey with a small amount of complex carbs and healthy fats, like brown rice and hummus. For dinner, I love simple meals like baked potatoes with cold meats and salad, or a good steak with sweet potatoes and vegetables.  

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