I wake between 7.00 and 7:30 but try not to launch straight into the day. Before getting out of bed, I take a few minutes for a short meditation, some breathwork and a stretch before gathering my thoughts and scanning my emails to ensure nothing urgent has happened overnight. After that, it is straight to the shower.

My skincare routine is based on my philosophy of “reveal, enhance, protect”. I never skip my MZ Skin Bio-placenta eye cream, Brighten & Perfect serum, rich moisturiser or SPF. If I have time, I squeeze in a blow-dry. Good hair makes me feel pulled together.

Breakfast is with family — these moments matter. I don’t follow strict diets. Instead I focus on eating well most of the time rather than perfectly all of it. Breakfast is usually protein-rich, often poached eggs with Greek yoghurt and berries. I always have green tea and almost always a matcha coconut drink on the go. Then it is off to the clinic, surgery or office.

Exercise is non-negotiable — just as important for my mental health as it is for my physical. I do 45 minutes of cardio most evenings at KX Gym in Chelsea and three strength-training sessions a week with my trainer. I love walking too and stretch morning and evening. As I get older, I realise mobility is just as important. I love the idea of a sauna, but unfortunately melasma (which I have) and heat are not the best combination. Cold plunges are another thing I admire from a distance. I know the benefits, but cannot bring myself to do it!

My favourite recovery ritual is a weekly Sunday massage at home. It’s my reset before another week begins.

Although I sometimes use both Oura and Whoop, at the moment I am taking a break from tracking. The metric I care about most is sleep. It influences everything: mood, energy, decision-making, recovery, skin quality and long-term health. When it comes to tech I think systems are more powerful than technology. Creating routines that reduce decision fatigue has probably had a bigger impact on my life than any gadget.

For me AI is an assistant rather than a replacement for expertise. It helps me process information faster and frees up time for the things that really require human judgement and creativity.

I have come to realise that resilience matters more than stress avoidance, because stress is inevitable. Exercise helps enormously. As does sleep and perspective. I try to remember that not every issue needs an immediate response.

I am fascinated by longevity science, and remain fairly evidence-based, because the reality is that sleep, exercise, nutrition, social connection and stress management continue to outperform newer biohacks.

I am an information magpie and read medical journals, business publications, WWD, Business of Fashion, The New York Times, the Standard and, yes, the Daily Mail too! I enjoy learning from different industries because innovation comes from unexpected places. Staying ahead in aesthetic medicine and regenerative skin science is a never-ending process. I stay connected to peer-reviewed literature, particularly dermatology, plastic surgery and ophthalmic journals, which allow me to stay grounded in evidence based advances rather than trends.

I use Dexa scans to look beyond the number on the scale. It gives me a breakdown of body fat percentage, lean muscle mass, visceral fat and bone density, so I can see changes that weight alone will never reveal. I value understanding whether I am building or losing muscle, how my fat distribution is shifting, and whether my training and nutrition are supporting strength, metabolic health and ageing.

I keep sleep optimisation simple, focusing on consistency, routine and creating an environment that supports it naturally. After all, sleep is probably the most powerful anti-ageing treatment we have. I also drink alcohol rarely because it has an impact on my sleep quality. I aim for seven hours, and I know almost immediately when I have not achieved it.

If I had to distil my philosophy? Consistency over intensity. Invest in your future self. Focus on the fundamentals. Most people are looking for dramatic transformations, but I believe health, longevity and wellbeing are built through small daily habits repeated over many years.

Remember to make yourself smile. Joy and laughter is underestimated as one of the most powerful tools for happiness.

Maryam Zamani is an oculoplastic surgeon with a special interest in facial aesthetics and founder of MZ Skin and MZ Clinic

As told to Rose Beer