A day in the life of a Vitl Nutritionist

The Vitl Nutrition Team / 7 Jan 2021

Vitl's in-house nutritionist, Christina Mamada shares her daily routine and top tips for staying healthy, eating well and finding time to unwind.



I always try to set my alarm for one hour before I sit down for work. This gives me time to enjoy my morning routine, rather than rushing to get ready for work. I wake up, stretch or do some light yoga, shower and get dressed for the day. It’s challenging to take care of yourself when working from home, but I find it’s best to start the day feeling refreshed and strong - and not in my pyjamas!

I’ll make my morning cup of green tea and an energy bowl to eat with my personalised supplements made with almond milk, oats, berries and a scoop of ground flax, chia and goji berry seeds. When I'm not that hungry, I blend all of these ingredients into a smoothie to enjoy throughout my morning.

Next, it’s a morning stand-up call with the Vitl team! We start by highlighting our focus for the day and then I’ll catch up with the rest of the nutrition team to highlight priorities and organise our individual tasks. 

In the morning, I’ll work on reviewing our supplement recommendation engine - we constantly strive to stay up to date with the fast-growing field of nutrition, so literature reviews and research usually take most of my mornings here at Vitl.

I’ll then start preparing for any DNA tele-consultations that I have booked in. This is where I get to meet our customers face to face and provide personalised nutrition and lifestyle guidance for them based on their DNA results, consultation and (when applicable) blood tests. Building relationships with our customers and helping them to reach their health goals is my favourite part of the job. 


I opt for quick but nutritious meals, usually something I can stir fry (with extra virgin olive oil, as a proper Mediterannean) or bake. My usual lunch is stir-fried vegetables and brown rice or a lean protein (such as salmon or chicken breast) with sesame seeds, sweet potatoes, cauliflower and broccoli. 

Usually, my afternoons will be spent meeting with various teams. First, our geneticist to discuss any ongoing DNA kit improvements, then with our operations team to check the progress of our new products and finally, with our customer engagement team to discuss our customers' needs. 

At the end of the day, I'll check-in with our customer engagement team to help with any nutrition-related queries.


Computer: OFF. Rest: ON. After a busy day at work, it's really important to take some time away from my computer screen. I’ll start prepping dinner, my go-to is a lentil, beetroot and goat's cheese salad with ground walnuts. I usually make a dressing with extra virgin olive oil, a dash of lemon, a teaspoon of honey and a dollop of mustard. 

I find evening exercise works best for me so I’ll head out for a walk or a run around my local park at about 7 pm. It boosts my serotonin and endorphin levels (especially needed around this time of the day) and a long walk helps send me into a deep and relaxed sleep. 

After running, I’ll make a protein shake with organic pea protein and almond milk or soy milk. Then it’s time for my favourite TV series cosied up with a warm cup of chamomile tea. 

Check out Christina's favourite breakfast recipe here.