Anatomē founder Brendan Murdock’s daily routine: tips for healthy living

Building a Wellness Routine: Brendan Murdock’s Approach to Daily Health

Traveloasisspot.com – Creating sustainable habits for physical and mental wellbeing requires more than occasional exercise or healthy eating—it demands a holistic system that integrates movement, nutrition, culture, and nature into everyday life. Brendan Murdock, the founder of the London-based skincare brand anatomē, has spent years refining such a personal framework that keeps him grounded and energized.

Morning Rituals and Natural Light

Murdock’s day begins without an alarm clock. By keeping his curtains open overnight, he allows his body to wake in sync with the sunrise. This practice becomes more challenging during summer months when daylight arrives earlier, yet he maintains consistency because following the natural light cycle creates a sense of rhythm that feels inherently right.

Before rising from bed, he enjoys a quiet moment with coffee. This simple ritual involves listening to the radio, observing how light fills the room, and reflecting on what lies ahead. Such contemplation has been a constant throughout his life, and he finds it jarring to imagine starting his day without it.

Movement as Mental Clarity

Physical activity serves dual purposes for Murdock—both as exercise and as a form of meditation. His preferred routine involves running through Regent’s Park, though he acknowledges that perfection isn’t always achievable. The intention matters more than consistency.

His connection to outdoor movement runs deeper than habit. Having grown up in Ireland, where nature played a central role in daily life, Murdock finds that being alone in green spaces while moving clears mental clutter in ways that indoor workouts cannot replicate.

Nutrition Without Restriction

His approach to food emphasizes simplicity and freshness rather than rigid dietary rules. Breakfast typically features oats or protein-rich options, while lunch leans toward salads—though convenience sometimes leads him to grab healthy meals on the go. He frequents establishments like Paul Rothe & Son in Marylebone and The Salad Project.

Dinner is almost always prepared at home, featuring combinations of fish, meat, and vegetables that prioritize color and seasonal ingredients. Summer brings particular joy through tomatoes, fresh fruit, and quality cheeses. Rather than following strict protocols, Murdock believes in cooking from scratch and genuinely enjoying what he eats.

Culture and Connection

Opera, theatre, music, visual arts help you breathe differently and feel more connected

Beyond physical health, Murdock places significant value on cultural engagement. He notes that London offers world-class opera houses, concert halls, and theatres—venues that remain surprisingly affordable for those willing to stand and experience live performances. This accessibility to high culture represents one of the city’s greatest wellness assets.

He also emphasizes the underrated power of traditional communication. Making an old-fashioned phone call to a friend provides a level of connection that digital messaging often lacks.

Supplements and Sensory Wellness

While Murdock maintains a low-maintenance skincare routine using anatomē products alongside La Roche-Posay SPF 50 in summer, he has found genuine benefit from specific supplements. Cordyceps, lion’s mane, and reishi mushrooms have helped him navigate stressful periods more effectively.

However, he considers natural factors more impactful than any pill. Waking without an alarm, spending time outdoors, and maintaining connections to nature rank as his primary mood enhancers. He has also developed an appreciation for how different fragrances can shift energy levels and emotional states throughout the day.

Technology and Rest

Murdock has removed television from his home, a decision he views as positive for his attention and relaxation. He reads more and listens to audiobooks, recognizing that excessive screen time affects both eyesight and focus. His wind-down routine begins around 10pm, involving a scented anatomē candle, cleansing, and bed with pillow spray and sensory point oils. While his phone charges in the same room, he has noticed reduced interest in endless scrolling—a sign that his relationship with technology is evolving.

Through years of experimentation, Murdock has built a personal system that his body naturally craves each week. Movement, nourishment, cultural stimulation, and nature form the foundation of his wellbeing—a framework that London’s endless opportunities help sustain.