A Morning In Her Shoes – Mikki Williden

It’s been said time and time again that attaining a morning ritual or taking solo time before the pressures of the day begin, can truly help success, productivity and happiness. 

Call me nosy, but i’ve always been curious about how other people spend their mornings before they arrive in the public eye polished for their day.  

I wonder, how did their day start…have they eaten breakfast yet? Did they meditate? Did they already run 8km? Find out…

We will be asking a range of successful ladies from all over to find out what habits put the spring in their morning step.

This week we have the fabulous & inspiring Mikki Williden…


Mikki is a renowned PhD registered nutritionist and active healthy lifestyle advocate here in NZ. Enjoy as we take a sneak peek into her morning routine and get her delicious ‘Overnight (no)Oats’ recipe…


I’m an early morning exerciser, but also like to ease into it a little… so usually i’m up and spend some time having raw ACV (apple cider vinegar) and coffee and then I’ll run, be in the gym or on my exercycle first thing with a mix of very low to very high intensity training!

I am working on increasing my strength, so the intensity sessions whilst running and the gym sessions are centred around this.

Upon saying that, it’s not driven from a desire to be competitive or as fast as I used to be as a runner – more because I like feeling strong and fit!

The one thing that I have yet to consistently master (yet I am constantly working on) is my sleep quality and quantity. That is going to keep me at the top of my game. So that is not so much about a rising ritual – More like a ‘getting to bed’ ritual
I’ve done a number of research on sleep hormones and found optimising them for health and sleep quality and quantity is probably more important than nutrition when it comes to health (and that’s a big statement, given I’m a nutritionist!)
Lifestyle has a huge impact on our ability to fall asleep and get the deep, restorative sleep we need. This will then dictate the circadian rhythm of almost all cells of our body (which are pretty much all on a circadian rhythm) – if you have a disruption in melatonin production, it’s going to affect all of our hormones.
However, like most people – life intervenes in these best laid plans  – but I’m working on it and am getting better at it.
A routine around getting to bed, not using devices, taking magnesium prior to bed, then a consistent wake up time, light exposure and fresh air exposure in the morning are all key to this.

Upon rising…

What do you drink?

I have some raw apple cider vinegar in a little water, then (if training longer or a little higher intensity) I have a coffee with MCT powder in it (as an endurance runner, I have little ‘hacks’ to use to help me burn fat as a fuel source. MCTs are a fat source that can’t be stored by the body and must be used as energy. Perfect pre-run.

What do you eat?

After training, I eat either a savoury style breakfast (such as eggs, avocado, mushrooms, spinach, tomato) or my sweeter option would be some variation of the recipe I have below.

How do you move?

I either run or gym usually. I also love swimming, but generally only in the warmer months as i love to swim outdoors.

Do you have a practice of stillness or quiet?

I try to do this – this is one area that I’ve not yet nailed daily! I use Headspace a couple of times a week, and I do love popping my earphones in, listening to music and going out for a walk late afternoon/early evening as some down time. As I spend a lot of time in consultation with clients, writing articles or menu plans, I like this downtime to chill out – but as I preach so much to clients the importance of meditation I really want to work on a daily habit of this.

Can you share you favourite go-to morning breakfast recipe?

Overnight oats


1/3 cup coconut cream

1/2 tsp cinnamon

1/2 apple (grated)

1/2 carrot (grated)

2 tsp sunflower seeds

2 tsp pumpkin seeds

1 Tbsp chia seeds

1 Tbsp buckwheat groats

1 Tbsp psyllium husk

1 tsp dried cranberries

Touch of cardamon

1/2 cup unsweetened almond milk


Mix all the ingredients together.

Add a little almond milk, then pop into fridge overnight.


Connect with Mikki Williden & keep up to date with her nutrition finds…



Bottom image credit: Green Kitchen Stories