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I wake up at 6.30am every day. I’ll set an alarm but I rarely need it — I usually wake just before. I stay in bed for a few minutes to breathe, find calm and clarity and set my intention. I’m conscious that I don’t want to waste energy reacting or being absent from the day. That quiet space helps me connect with how I want to show up. I also do a walking meditation — usually in the nearby forest or somewhere peaceful. When I get back, I’ll recover with a One Living Brain Shot and a protein shake, then shower and make a big fruit, nut, seed and protein smoothie. Then I’ll stretch gently, hydrate and do a cardio or resistance session in my garage. I often pair that with a One Living Immunity or Gut Health Shot to help manage stress. Lunch is usually a handful of nuts and maybe an Energy Shot. I tend to eat an early dinner — fish or chicken with a huge variety of vegetables, especially green leafy ones. I’m always mindful of how I eat — staying present and grateful with my food helps me feel more connected to it. Movement is a huge part of my life. I train in the morning, but I also walk in the forest every day and coach rugby players one-to-one. I play tennis and basketball for fun and often kick or shoot solo — it’s a kind of meditation. But the most activity comes from chasing my daughter around. For me, recovery is really about healing. Whether it’s breathing, eating well, spending time in nature or with family, I’m always looking for spaces that feel safe and expansive. I shower cold every day — at least two minutes — and breathe through it. It’s one of the most powerful resets. I don’t use wearables or health tech. I try to tune into what’s happening inside by being consciously aware, not quantified. That’s how I monitor stress too — catching myself when I’m starting to react, then resetting through breath, posture, mantras or simply acceptance. Meditation for me is about self-awareness — learning to open where I’m closed. That might mean grounding myself through my feet, breathing or just staying curious. It’s less a practice and more a way of being. I use red light therapy — we have small devices at home — and I try to get early sunlight exposure. I see an osteopath regularly for realignment. And with One Living, I’ve developed a range of health shots using ingredients that really move the dial mentally and physically. Screen time is limited. I rarely watch TV and try to stay off my phone, although I use it for work communication. Evenings are when I wind down. I always take time to celebrate the day — stillness, gratitude and deep relaxation help me transition into sleep. Framing sleep as a mystical, healing state — not just a pause — has transformed it. It’s a place of recalibration, possibility and creative restoration. I turn off my phone, keep the room pitch black, get fresh air circulating at around 20C and avoid blue light. One Living’s Beauty Shot, which contains magnesium, helps prepare me for deeper sleep. I’ve started recording dreams, too, after speaking to a dream interpreter. I find there’s a lot to learn from the subconscious. You can’t force inspiration, health, or connection. But you can give them space to arrive. That’s the role of a human being — to learn how to engineer our inner environment. Every moment has somethingto teach us if we’re willing to listen. Pause. Breathe. Be. That’s when the door to potential opens. Jonny Wilkinson is the Founder of One Living drinks, the latest in the range - One Living Health Shots are available nationwide, at Tesco and https://oneliving.com/.
