I'm an international model and CEO—my flexible morning routine helps me stay grounded while traveling.

      Pritika Swarup serves as an editor in residence at Who What Wear and is also an international fashion model, philanthropist, and the founder and CEO of the award-winning beauty and wellness brand Prakti Beauty. In today's society, wellness has turned into a commodified industry valued at an astonishing $6.8 trillion. (That's trillion with a T.) It’s no surprise that it can often feel more like a performance than an authentic practice. Social media plays a role in this narrative, as our feeds on Instagram and TikTok overflow with highly optimized morning routines, meticulous supplement schedules, and pre-dawn ice baths—all designed to be replicated, documented, and perfected. However, genuine wellness is both personal and practical; it involves establishing routines that anchor you amidst a hectic schedule and endless tasks. It encompasses neither strict discipline nor solely rituals of restoration; true wellness lies in the balance between the two.

      Having grown up with Ayurveda as an integral part of my life—not as a mere trend but as a comprehensive perspective on health and wellness—has significantly influenced my understanding of many aspects: digestion, skin health, energy, and even mental well-being. For me, it has never been about quick fixes, but about rhythm, intuition, and recognizing the body as an interconnected ecosystem rather than a collection of separate issues. This approach is what keeps me centered and feeling my best despite my fast-paced lifestyle. As a model, CEO, and philanthropist, I frequently navigate between cities like New York, Paris, Los Angeles, and Miami. My responsibilities include overseeing brand campaigns and editorial shoots, managing my skincare line, Prakti Beauty, and collaborating with Operation Smile. This dynamic life demands energy, focus, and resilience, so my wellness routine is adaptable—responsive to where I am, how I feel, and what my body requires at any given moment. Some days call for slowing down and grounding myself, while others require intensity and performance. The essential aspect is knowing when to take action and how to adapt. Here’s an overview of what my routine entails.

      Oil Pulling + Tongue Scraping

      My morning ritual sets the tone for my day. Regardless of my location, I begin by prioritizing my oral health through oil pulling and tongue scraping, performed before I eat or drink to reset my mouth and digestive system.

      Oil pulling is an ancient Ayurvedic practice that involves swishing oil in your mouth for several minutes first thing in the morning. According to Ayurveda, toxins (ama) build up in the mouth and digestive tract while the body repairs itself overnight. Oil pulling aims to bind to these impurities and eliminate them before they can be reabsorbed, thus reducing stagnation and supporting the oral microbiome.

      Next, I utilize a copper tongue scraper, which gently removes the coating from my tongue. In Ayurveda, this coating reflects internal digestion, as toxins and undigested remnants accumulate overnight. If not removed, these can be reabsorbed into the body. A clean tongue enhances taste perception, which is crucial for digestive signaling. This simple act can significantly support digestion by clearing what the body has already processed overnight. After completing these steps, I brush my teeth before moving on in my morning routine.

      Supplements

      Before indulging in my morning matcha or coffee, I start with a glass of warm water mixed with lemon, often adding ginger as well. Following that, I take my supplements. I intentionally keep my regimen minimal, focusing on a select few that genuinely make an impact. My staples include a probiotic for gut health, an adaptogen blend grounded in Ayurvedic principles, and Nutrafol. I’ve learned that consistency is more valuable than a vast array of options.

      The probiotic is my top choice since I regard gut health as the foundation for everything—from digestion to energy and skin health. I usually opt for Seed’s Daily Synbiotic for a thorough, microbiome-focused approach. I also blend in Ayurvedic adaptogens, like Moon Juice’s SuperYou, which contains ingredients such as ashwagandha, amla, rhodiola, and shatavari, providing a modern way to combat stress and promote balance using trusted resources. Additionally, I integrate targeted support when necessary; Nutrafol is crucial for maintaining my hair health, especially since my hair is frequently styled with heat. I also appreciate Ritual for its clean and straightforward formulations, whether it’s the Essential for Women Multivitamin or HyaCera for hydration support.

      Red Light Therapy + Cold Exposure

      A wellness practice I consistently return to is red light therapy. I typically spend 20 minutes standing unclothed in front of my Joovv Red-Light Panel while enjoying matcha. While I don’t rely on it daily, consistent use reveals noticeable improvements in both my skin and overall body feeling. It aids in recovery and enhances my body's performance over time.

      Conversely, cold exposure is something I approach more intuitively. Some mornings, this might simply mean splashing