Words Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre
Ever wonder what a typical day looks like for a Naturopathic Doctor who’s just as passionate about pushing her body at the gym as she is about sipping herbal tea and taking a break? One of my patients requested this look behind the curtain, so let’s take a peek behind the scenes of my daily rhythm where I can show you how I’m living in alignment with what I teach.
Morning: Fuel, Flow & Furry Friends
My day usually kicks off early (thanks in part to my very eager beagle, Max, who’s ready to start his day too).
First stop: feeding the pup.
Second stop: coffee. It’s a sacred ritual. I stir in collagen and creatine with a splash of almond milk – my little elixir to kick-start my muscles and mind.
Depending on the day of the week, I’m either heading to the gym for strength training (three times a week), hopping on my bike, or hitting the trails for a hike. Max loves the hiking days because he gets out for the extra walk too and nothing beats a trail, fresh air, and a fast-beating heart.
Before my workouts, I prep a protein shake to go, so I’m fuelling muscles right after lifting.
Then, once I’m back, it’s time for a proper breakfast. My go-to is a chia, hemp and berry bowl topped with high-protein yogurt, cinnamon and walnuts.
Midday: Staying Nourished While Staying Busy
Workdays can be full-on, so I keep lunch simple and nourishing with leftovers from dinner – typically a solid mix of protein, roasted veggies, and my favourite: yams. I’m a big fan of batch cooking, and let’s be honest, nothing beats leftovers!
I keep my snacks strategic and satisfying. I like to rotate between trail mix, homemade protein muffins, fruit with nut butter, or crunchy veggies with hummus. I’ve learned that keeping my blood sugar stable is key for energy, focus and mood.
Evening: Winding Down with Purpose
After work, the pup and I head out for his daily walk – he loves his exercise and sniffing, and I appreciate the chance to unplug and reflect on the day.
Dinner is another grounding moment: protein (think wild-caught salmon, organic chicken, or lentils), more veggies (the more colour, the better), and a hearty side like sweet potatoes or quinoa. Then it’s time for my daily vitamins – Vitamin D, Omegas, Magnesium, Turmeric, CoQ10, Probiotics – nothing fancy, just consistent support for the lifestyle I live.
After dinner is reserved for winding down. A mug of herbal tea, a good book, some gentle stretching, and maybe journalling or just sitting quietly. I shut my screens down at least an hour before bed to minimize the blue light impacts on my sleep. These small rituals help me recalibrate, reflect, and prepare for a good night’s sleep.
I hope this little window into my life inspires you to create your own simple and balanced routine for healthy living! It’s the little habits that add up to big impacts in your healthy foundation.
