Welcome to Waking Up Well, a column where we hand-select people we admire and ask them to share how they start the day. We think morning routines are a crucial part of an intentional wellness journey and we’re fascinated by the practices of our favorite figures.

Candice Kumai is one of the hardest-working women in media — though you may not have met her yet. That’s probably because lately she’s been focusing on the BTS of making an impact in wellness, cooking, beauty, and beyond. If you haven’t had the pleasure, let us introduce you. Candice is an accomplished chef, television personality, and best-selling author too. Her commitment to spreading the simple principles of wellness and honoring her Japanese heritage has long been an inspiration to our team. And we’re big fans of the rare blend of experience, consistency, and trust she offers in a world of flash-in-the-pan sensations.

“Candice Kumai is one of the hardest-working women in media — though you may not have met her yet.”

If you do know Candice, it might be from her time in the limelight on the very first season of “Top Chef” where she was the youngest contestant at age 22. Or from her time as a host at the Home Shopping Network, her appearances on “Iron Chef” and “Beat Bobby Flay,” or from her cooking on “Today” for over fifteen years now. She’s even penned best-selling books and contributed her writing and editing to outlets like “Women’s Health,” “Vogue,” and “Bon Appétit.” With all of that on her plate (pun not intended!) and some philanthropic work too, we were excited to catch up with Candice to hear how she stays grounded through it all.

We learned a lot from Candice’s approach to her mornings — and to life in general — so you’re in for a treat. If you want to see more from her, we recommend following her on IG, listening to her Wabi Sabi podcast, or picking up “Kintsugi Wellness: The Japanese Art of Nourishing Mind, Body, and Spirit.” Off we go!

5:15am | “Ohayou, Greenpoint!” 🌅

I know it’s slightly unusual for a former party girl to say they thoroughly enjoy waking up before sunrise but this does happen! I live in Greenpoint, Brooklyn and these days, I get up when it’s still dark every single morning. I don’t sleep with an alarm unless I have a morning show shoot — in which case I’m up at 4:30 or 5:15 a.m.

The very first thing I do is cuddle with my Bronx rescue cat Shohei from Little Wanderers and I feel a sense of gratitude every time I’m with him, especially considering that there are 500,000 homeless cats in New York City alone. It has since become a project in my life to help the local New York rescuers and animal rescue groups. I call Shohei my “greeter boi!”

Street view of three adjacent buildings with a water tower in the background. The sky is partly cloudy, and several people are visible near the building entrances.
Black cat wearing a blue bandana with star and cartoon designs, sitting indoors.

5:30am | Matcha & meditation 🍵

I head to the kitchen to make a matcha, of course — and then I immediately go to the balcony and meditate on pillows for 30 minutes to an hour. Typically the sun will be up by the time I’m done. 

I’m certainly not your average writer or media personality, if such a thing exists. Every day is so vastly different. The way I live reflects the unique composition of my life: I’m an entrepreneur and American businesswoman in New York City, who was raised with a Japanese Buddhist mother who is a Japanese language school teacher and a Christian Polish American Navy veteran/nuclear auditor father. I have been going to Japan since I was five — so I’ve always moved between various cultures. (I had the chance to explore how this impacted my childhood when I crafted my book, “Spirited,” for Audible.) As you’ll see, my mornings contain lots of diverse elements!

Ceramic bowls with matcha green tea on a marble surface, accompanied by a small container of matcha powder and a bouquet of pink flowers.
A person pours liquid into a bowl at a table with a whisk and small container, in a bright room with a couch in the background.

6:30am | Tokyo calls 📞

As soon as I wake up, I have messages and emails from colleagues in Tokyo and other parts of Asia waiting for me to get back to them. But I wait to answer those until after I’ve had my matcha moment. We are currently working on a large-scale (and fabulous) wellness project with Japan. I hope to announce that to you soon. I’m also directing a documentary on the survivors of Nagasaki and working with my friend Miranda Kerr at QVC for Kora Organics beauty — so many mornings are spent studying scripts and products, spending time in meetings, and connecting with my clients on how I can be of service to them.

7:30am | Boring business daily 🧾

I started my first corporation in 2006. I like to run through bookkeeping with my CPA. It’s good to look at accounts payable and receivable, taxes, bookkeeping, bills, organization, etc. before it gets too late in the day. A good business and organized business is a priority! As my father always says, “Paying taxes is not a problem; not paying taxes is a problem.”

A small bonsai tree sits on a white desk beside office supplies in a minimalist space.
A white desk with a computer keyboard, a pen, a potted plant, a planner, and a calendar.

8:30am | Old school media ✍️

I’m not just on social media, I’m an old-school media gal! I work on editing parts of news documentaries, video series for large brands like Shiseido, Belvedere Vodka, and Ito En (Matcha LOVE) that I have written, produced, and hosted myself. On other days, I’m writing “Today” pitches, developing recipes, shooting food and beauty photos, or even traveling to LA or Tokyo to shoot shows. I record my podcast “Wabi Sabi” weekly and I take pride in prepping for intimate meetings so that I might one day get that dream daily show job! It is on its way! ✨ 

I often take time in the mornings to work on my own brand strategy with my video partners Jordan and Jim or to chat with my manager Dylan about how we can evolve and help the world improve their lives! I’m working on writing my next book — but that’s a secret for now! I can promise it is coming soon, and that it is juicy and useful.

Person with glasses sitting at a table indoors, smiling, with a camera and a plate of salad nearby.
Book titled "Kintsugi Wellness" by Candice Kumai on a marble surface next to a green matcha tea and a small plant.

9:30am | Stretch & steam 🧖‍♀️

After getting some good work done, I ride my bike to the gym. I focus on cardio by running for 30 minutes and then I lift heavier weights for about 20 minutes before moving on to abs on an ab ball for a good 10 minutes. I always stretch and steam after. My workout is a non-negotiable for me because it is for my mental health. If you want to be in the wellness world, you better walk the walk. Sometimes I’ll do studio classes when I’m in NY and LA. In that case, I’ll look for yoga, barre class, or Pilates Platinum.

11am | Brunch foods 🥑

I make myself a brunch every morning. Sometimes it’s my famous breakfast burrito, a sweet potato smoothie, or my fave miso avocado toast. It’s one of my favorite recipes from one of my fabulous cookbooks about 95% of the time — and the other 5% is I eat out because New York has incredible food.

This nourishing routine really helps support my day. And lately, I’m interested in finding small moments of rest throughout the day. I remind myself: Don’t get so involved in everybody else’s business. You don’t need to respond to every DM. You don’t need to post all day. Allow yourself to flow through this stage of your life quietly, go inward, be still, be present, and be kind to all.

A plate with a tortilla topped with scrambled eggs, sweet potatoes, and asparagus. A cutting board with asparagus and a blue cup are in the background.
Person in a black tank top smiling while preparing food in a kitchen. A camera is partially visible in the foreground.

Thank you to Candice Kumai for providing imagery for this piece.