Apr 17, 20265 min read

Recreate Rita Ora’s Longevity Regime With Neutrient

Rita Ora isn’t just about the red carpet. Her longevity routine is designed to fuel energy, nurture her brain, strengthen her body, and future-proof her health. Imagine Rita, 35, trading treadmill dread for a soothing sip of bone broth and swapping punishing cardio for weights that make her feel capable, not exhausted. In Women’s Health UK’s March 2026 cover story, she describes how hitting 30 sparked a turning point: “I realised I needed to start treating my body like I’m a kind of athlete, so I started to go really deep into the research.”

That research led her to build a supplement stack with clear purpose: immunity, collagen support, energy, and strength. She calls herself “obsessed” with longevity, though not in pursuit of the vague promise of immortality. For Rita, it is the daily work that keeps her knees strong, her mind clear, and her energy steady.

Here’s how to steal the strategy, not the celebrity lifestyle. Using her habits as inspiration, you can build your own version with smart tweaks and some targeted support from Abundance & Health’s Neutrient brand.

Hydrate Like A Pro

Morning Ritual

Mornings for Rita begin with hydration that goes beyond a simple glass of water. She replenishes minerals and primes her system for the day ahead. You can take this one step further by adding magnesium, a mineral that supports normal energy metabolism and aids electrolyte balance.

Start with a tall glass of filtered water, a squeeze of lemon, and a tiny pinch of mineral salt if your blood pressure allows, then pop a capsule of Neutrient Magnesium. Sip slowly over 20 minutes before the day takes hold.

This combination supports hydration and aids normal muscle and nervous system function, all before your first meeting or email. Treat it like a mini reset; your body will notice the difference.

Green Shake For Energy & Glow

After hydration, Rita blends a nutrient-dense green drink with creatine, vitamin D oil, vitamin C, and collagen. She stacks smartly to target immunity, collagen formation, and energy. You can create your own version that is simple, tasty, and nutritionally strategic.

Rita-Inspired Green Smoothie

250–300 ml water or unsweetened plant milk
Handful of baby spinach - subtle, fresh flavour
½ frozen banana or ¼ avocado
½ cup berries
1 tsp flaxseed, 1 tsp chia seeds
1 scoop Neutrient Advanced Collagen
1 scoop Neutrient Advanced Creatine
1 capsule Neutrient Total C, opened to release the powder
Squeeze of lemon juice – to balance the greens

Blend all ingredients and drink mid-morning for steady blood sugar, sipping slowly so you don't overwhelm digestion. The healthy fats and protein help stabilise blood sugar and keep you full, while creatine is recognised for increasing physical performance during short bursts of high-intensity exercise. Collagen and vitamin C support normal collagen formation for skin, cartilage, and bone health, and the greens and berries provide antioxidants, phytonutrients, and fibre to counter everyday oxidative stress.

Rita takes her vitamin D as an oil, which makes sense given that vitamin D is fat-soluble and may be more readily absorbed in this form. For an equally convenient option, Neutrient's D+K oral spray delivers the same excellent absorption and can be taken alongside your smoothie.

Food Habits For Metabolic Flexibility

Rita favours a gentle intermittent fasting pattern, leaving a 12–16 hour gap between dinner and breakfast. Bone broth is her go-to during the fasting window. It’s warm, satisfying, and rich in gelatin and amino acids like glycine and glutamine, which are associated with gut lining comfort and digestive ease. This natural eating rhythm gives your digestive system a genuine overnight rest, which many people find supports steadier energy and more intuitive hunger cues throughout the day.

Aim for a 12-hour overnight fast as a baseline, extending to 14–16 hours only if you feel energised and not overly hungry. When you do eat, focus on nutrient-dense meals: protein, colourful vegetables, healthy fats, and complex carbs. If bone broth isn’t your favourite, slow-cooked stews made with bone-in meat offer similar benefits, and a collagen supplement in drinks or soups provides supporting amino acids.

Train For Strength, Not Punishment

Exercise Routine

One of Rita’s biggest shifts was moving away from the heavy cardio workouts she dreaded toward strength-focused training and heated Pilates classes she actually enjoys. This approach builds muscle, preserves bone density, and protects joints without constant burnout.

In your own routine, aim for 2–3 days of strength work using weights or resistance bands, focusing on squats, hinges, pushes, pulls, and core exercises. Add 1–2 days of low-impact conditioning, such as brisk walking, incline treadmill walking, cycling, or swimming. Pilates or yoga, 1–2 times per week, can enhance mobility and posture. Both practices also help to calm your nervous system.

Support recovery by enjoying your collagen + vitamin C smoothie on training days and staying hydrated with magnesium-enriched electrolytes. Prioritise post-workout protein from sources like yoghurt, nuts, seeds, lean meats, or eggs – they all work. The goal isn’t to replicate Rita’s exact schedule, but to copy the pattern: consistent strength work, some low-impact movement, restorative practices, and careful attention to your body’s signals.

Build A Nervous-System-Friendly Routine

Sleep and Wind-Down

Rita leans heavily on routine, sleep optimisation, and stress management. You can create your own wind-down ritual by keeping a consistent sleep and wake time, dimming lights in the evening, and avoiding screens for at least an hour before bed. A chelated magnesium supplement is also a popular choice to end a busy day. Consistent routines around bedtime help the body to relax and ready itself for sleep.

Small daily habits - enough sleep, regular movement, balanced blood sugar, time outdoors, and supportive relationships - form the foundation for long-term wellness. If you enjoy gadgets, a tracker can help nudge habits, but the essentials are simple and repeatable.

Support Your Emotional Health

Daily Nurturing

Rita uses therapy as a weekly check-in to maintain perspective on anxiety, but you can adapt similar practices without a formal therapist. Set aside 5–10 minutes daily to journal your thoughts and feelings. This encourages reflection and clarity.

Daily relaxation tools such as slow breathing, a short walk in nature, or gentle stretching before bed help regulate the nervous system. Additionally, plan at least one morning or evening per week as non-negotiable self-care time. A bath, facial, long walk, or reading session can leave you feeling restored and energised.

The power of Rita Ora’s longevity routine isn’t in the brand of mattress topper or the exact workout split. It’s in the principle: consistent daily actions that support your future self.

Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy

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