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Dr. Warner's Well Theory Self-Care Routine

Hi, Dr. Meredith Warner Here –

As an orthopedic surgeon, I lead a pretty active lifestyle – seeing patients, developing new Well Theory products, and more. This means that when I engage in self-care, it has to be both an intentional choice and fit seamlessly into my often-hectic lifestyle.

I think that most of us probably struggle with balancing work, life’s many difficulties, and a well-rounded self-care routine – so I’ve decided to share what my usual, daily self-care routine looks like, so you can get a few ideas to incorporate into your day as well.

Morning Self-Care Routine

My mornings usually start early. Generally, I’ll try to get some light exercise in, like a few sun salutations, then move on to breakfast and my supplement regimen. I truly believe in the importance of taking a good, well-rounded multivitamin. I do my best to eat nutritious meals so most of my key vitamin intake comes from the food I eat, but to ensure I’m not missing out on key vitamins and minerals, I reach for one of my multivitamins.

My CBD Multi contains clinically high doses of vitamins I always recommend to my patients. I decided to develop this multi based on the recommendations I have always made to my surgical patients during their pre-op and post-op consultations. The best way to prepare for surgery is to make sure your body is primed to heal efficiently and quickly – and the best way to ensure that happens is through proper nutrition.

This multi contains Vitamins C, D3, Zinc, Magnesium, and others to support healthy immune function, bone regrowth, healthy joints, and more. It also contains Full Spectrum hemp-derived CBD powder for an added anti-inflammatory and antioxidant boost.

My PEA Multi Is another great option for your daily multivitamin intake. It too is a source of high-potency vitamins and minerals – and contains PEA for anti-inflammatory, pain-relieving, and neuroprotective benefits. 

PEA (palmitoylethanolamide) also stimulates the endocannabinoid system.

When I choose to take the PEA Multi, I’ll usually also add a few drops of my CBD Oil Tincture to a morning smoothie to get that added boost of CBD, as I’ve found it to be beneficial. 

All of my products have zero THC or below the threshold for industrial hemp (0.3% total).

Afternoon Self-Care Routine

After my day begins, it’s usually nonstop until I get home. As a surgeon, I work a lot with my hands – in the actual operating room, typing up patient records, etc. I’m also on my feet most of the day, so I’ll usually experience a little soreness in my hands, wrists, and feet. Surgeons are particularly prone to neck pain.

I’ve found my CBD Spray Lotion to be beneficial throughout my day. When I notice that my fingers hurt from working on legions of medical records, or I have a chance to sit down and feel some soreness in my ankles from standing on my feet most of the morning, it’s easy to spray the lotion exactly where it hurts, and because of the Lidocaine and Menthol, the relief is instant. 

And I know that throughout the day, the blend of essential oils and CBD Isolate in the formulation will work to continue relieving my pain as the day goes on.

Evening Self-Care Routine

As I wind down for the day, I make a conscious effort to put away glowing screens and relax. My eyeglasses are all blue-blocking; that is they all block the harmful spectrum of light called ‘blue’. The right amount of sleep, and the right quality of sleep, are essential parts of maintaining your overall well-being. 

If you’re wondering what new habit you should undertake to start improving your health, getting better sleep is absolutely where I recommend starting. When you wake up with more energy, you’ll be able to start new routines later – good sleep should be the foundation of your wellness routine.

To ensure that I get restful sleep, I usually use these three products:

First, these CBD Softgels are a great option for ensuring restful sleep. They provide a convenient way to get a standard dose of CBD – these softgels are easy to take and are tasteless, so you can take them right before bed. CBD has long been known to be a great stress reliever and relaxation agent. Additionally, it is one of nature’s most powerful antioxidants; the brain can only detoxify during sleep, why not enhance that function?

My Pain Relief + Recovery Cream has become my go-to pain reliever at the end of the day. This cream is designed to be used anywhere where there’s soreness – elbows, knees, shoulders, neck, and more. I’ve found that it’s helped relieve tension and ensures that I don’t have too much trouble falling asleep and staying asleep. This is especially helpful for my neck soreness that happens when I forget to do yoga!

For the massive antioxidant and anti-inflammatory benefits, I take tart cherry (1500mg) each night also. I take this to protect my brain and nerves, general wellness, and optimal aging. 

Tart cherry extract is extremely beneficial for general wellness and is an excellent source of pain relief for those with arthritis.

Adapting My Self-Care Routine:

Sometimes, it becomes essential to adapt your self-care routine as your daily schedule changes – or even as the seasons change. When the cold and flu season rolls around, I add in the Herbal Immunity Defense multi to help boost my immune system and restore its function – to give my body a fighting chance against viruses and allergies. I am a front-line health care worker, so I also take a flu vaccine every year.

Read More: Why You Need A Seasonal Self-Care Routine

During the winter months, I also tend to struggle with my energy levels as the days get shorter. In addition to taking one of my multivitamins, which are both high in vitamin D for better energy in the morning, I’ll make sure to add more CBD into my evening routine to ensure restful sleep – so I can wake up feeling more refreshed.

It’s important to leave room for growth and change when starting new habits. Give yourself grace if you miss out on exercising one day, have a cheat meal, or forget to take your vitamins. Investing in your overall wellness means investing in the whole of your being – mental, physical, emotional, and even spiritual – so be kind to yourself.


Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

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