Hey lovely,

Jasmine here, back with your Monday Wellness Dose.

Since April brings with it plenty of reset energy, I'm starting this week with a quote I can't stop thinking about - just in case you needed some Monday morning inspiration:

"The best thing you can do for yourself is actively increase your surface area for luck to hit you. Go outside, try new cafes, museums, events, take a new route home, speak to people, ask questions, side quest. The more you do, the more serendipity and synchronicity will find you."

So, let that be your nudge to go get your hot and high-frequency self out in the wild this month. 

Last week was a little chaotic on my end - as well as a gorgeous day out with the winners of our wellness day on Saturday, I officially closed the Between Us waitlist with over 500 of you on it (!!).

PILATES > SAUNA > REFUEL

BETWEEN US LINE UP: MONTH 1

I am SO excited to finally share our first two workshops.

First up: Dior Bediako - life coach to the likes of Rochelle Humes and one of the most inspirational speakers I've met. She has a huge waitlist of people wanting to work with her one-on-one, and we get to sit down with her properly and work through designing our dream lives step by step. Heavenly. 

Then, we’re handing the floor to the strength coach queen herself, Harriet Harper of The HHF Method app. This one feels like a real full circle moment as I started my own strength training journey using Harriet's app, and she's since built it into a business that has transformed thousands of women's lives with her programmes. We'll be diving into the best training splits, feeling our best for summer and the behind-the-scenes of building her app into the hugely successful business it is today. 

Invites for Founding Member spaces are going out this week to those on the waitlist - so keep an eye on your inbox!

Let's get into it. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• If your allergies are ruining your vibe right now and you don't fancy dosing up on antihistamines, Quercetin - specifically Quercetin Phytosome - might be able to help according to this study. This brand is our go-to for a clean formula. (Thorne)

• At £195, this is London's most expensive Pilates class. Take a look inside here. (Instagram)

★ HEALTHY

• Collagen jelly is now a thing and this tart cherry flavour is a must for a glow on-the-go. (Cloo9*)

• Want to claim your evenings back after work? Here’s what to do instead of scrolling this week. (Substack)

• Ever wondered why it feels so damn good when a meeting gets cancelled? It creates "windfall time" - bonus time we didn't expect to have. According to research, an hour of it actually feels longer too. Do everyone a favour & forward this to your manager, immediately. (Popular Science)

★ WEALTHY 

• Everyone is switching from ChatGPT to Claude. Here's your guide to getting started. (Substack)

The best stories & updates that caught our eye this week → 

• 💄 Beauty's golden age: For years, landing Sephora shelf space was a must in the beauty brand playbook: it meant discovery, distribution, scale and eventually, a healthy exit. But when brands like Glossier and Pat McGrath (both once valued at over a billion) struggle despite major retail presence, it's clear big retail is no longer the golden ticket it once was. Ulta's latest move onto TikTok Shop tells us as much - they're following Gen Z right to where new beauty is now discovered. And the brands that will come out on top? They won’t lose what made them so special before big retail. Take Refy - now stocked everywhere, yet every new launch innovates the category, ties back to their mission of simplifying beauty and features a killer social campaign. For the girlies building in beauty, this ep goes deep into how to create a bestselling beauty product in 2026.

• 🪥 Your chic bathroom upgrade: Nothing messes with your zen more than seeing that gunky tap water residue surrounding your electric toothbrush. Or reaching for it only to find it's decided to have a rest day, despite being charged just three days ago. Thankfully, London-born SURI* decided those precious four minutes in front of the bathroom mirror each day ought to be put to good use. Their newly upgraded 2.0 electric toothbrush is quiet (yet powerful, thanks to the advanced sonic tech), lasts over four weeks on a single charge, matches your bathroom aesthetic (exhibit A) and comes with a sleek magnetic mirror mount to keep your sides - and your mind - clean. Since using, we've noticed less sore gums, squeaky clean teeth and an urge to hop on a plane immediately thanks to their swanky bacteria-killing UV travel case. Loved by over 800,000 already - get yours with 15% off with code DAILYRITUALS.

• 🐌 Be more snail: Sending a handwritten letter to an old friend or your parents might sound delightfully old school - but as we're all seeking a little more whimsy in our lives, snail mail is having a resurgence. It turns out it's good for you too: writing by hand fires up areas of the brain that help with creativity, memory and heightening your senses. And receiving a handwritten letter that isn't a bill? A thrill like no other. There's serious money in it too for those who've turned it into a club. Take Dear You - after a couple of viral videos, founder Danny has racked up 3,000 paying monthly subscribers sending an original art print, recipe, poem and letter to each of his pen pals. That's an estimated £21k a month.. Or Bo's recipe mail club, which despite a slow start now also has over 3,000 subscribers making roughly over £30k per month. The key to both? Something beautiful, nostalgic and unique, paired with consistent founder storytelling on social.

• 🍒 Why so serious: Somewhere along the way, wellness became another thing to optimise, track and sometimes suffer through (ahem, ice baths). And whilst the likes of Bryan Johnson and Kayla Barnes brought longevity into the mainstream - they also sucked a fair bit of the fun out of it. Thankfully, there's a counter-movement taking hold: the rise of the soft biohacker. She cares about her routine - a lot - but now, she's (thankfully) just as focused on finding joy in it. It keeps her consistent, but most importantly - happy. One brand putting us on cloud nine, every day? Cloo9*. The UK's first collagen jelly supplement - simply rip, squeeze and eat your daily 5,000mg of marine collagen. It comes in tart cherry or peach, and it's as nostalgic as it sounds. The cherry on top? Optimistic people have a 15% longer life expectancy and a 50% lower risk of cardiovascular disease. Turns out joy IS the wellness routine - the skin, hair and nails improvements are however a welcome bonus.

• 🧠 Want to flourish? According to two neuroscientists in their new book, it comes down to four things: awareness, connection, insight and purpose. Awareness is simply noticing the sounds you've been tuning out, the beauty you walk past every day. For connection, it’s those small daily "sparks" - telling a family member you love them, a genuine compliment to a stranger. Insight is knowing yourself and your response to the world (which journaling helps with, here’s some prompts to help). And purpose - they argue it doesn't need to be some grand life mission or even your work. Instead, look at what genuinely interests you, what causes you care about, the moments that feel meaningful. Under each usually sits a value - maybe discipline, curiosity, connection. Find ways to work on that value daily, and purpose tends to follow.

See you next week angels, make this one count.

Jasmine xo

Sometimes you just need a little inspiration to get the paper and pen out - so consider this yours for April.

The best journal practice is always the one you'll actually stick to, and from personal experience, lowering the bar on how long you commit to it each day makes a surprisingly big difference.

For the next 30 days, simply tell yourself you'll answer one prompt a day. Some days you'll find yourself writing for 10+ minutes, others it might just be two lines - eventually you'll notice it feels almost odd when you don't get the notepad out. On that note, leave yours somewhere visible - I keep mine next to my bed with the pen already in it as we need to remove all the potential excuses when we're trying to build a new habit.

IF ONLY MY WRITING WAS THIS AESTHETIC

It also helps to find a time that actually works for you. The Artist's Way tells you to write before anything else, but that never worked for me - I'm someone who needs to get up, walk, eat and then suddenly it's time to start the working day. So I journal in the evenings and play a little mental game with myself: I can't get my Kindle out to read until I've journalled and meditated. It works because it's a habit stack with something I already love doing - and reading then feels like a reward too for committing to my practice. I’m not perfect, but I’m much more consistent than I’ve ever managed before.

If the prompt doesn't resonate on a particular day, simply answer this instead: what's been one win today? It trains your brain to notice more positives - the everyday beauty, if you will, that's already there. Once you've answered the prompt, feel free to let whatever else is in your head spill out. And if that's nothing - call it a day. Journal practice complete.

Here are your 30 journal prompts for April:

DAY 1

• Where does your life feel most aligned right now? 

DAY 2

• What’s something you’d like to learn, or unlearn this month?

DAY 3

• Have you been saving anything for the perfect occasion? The fancy coffee, the expensive perfume, that favourite outfit you’ve not worn for ages. Can that perfect occasion be this month? 

DAY 4

• Is there anything that feels like you’re forcing or pushing too hard right now that you could loosen the grip over?

DAY 5

• If you could write to yourself in 6 months from now (October 2026), what would you want to tell her?

DAY 6

• What’s one thing you’re proud of yourself for doing recently? What did that tell you about yourself? 

DAY 7

• What’s one ritual you used to do but haven’t for a while? Perhaps it making an evening tea, or playing music & reading a magazine. Could you make time for it this month?

DAY 8

• What would your perfect solo date look like in April? 

DAY 9

• If you had to be totally honest, what’s one habit that you’d like to get rid of this month to make space for the best version of you? Maybe scrolling, skipping workouts, not prioritising sleep.

DAY 10

• When you imagine your dream life, what would a day in that life look like? When recounting your day, try think about the small things like the smells, how you feel, what you can see.

DAY 11

• Who in your life are you most grateful for today? Can you let them know?

DAY 12

• When did you last feel your most expansive? What caused it? Can you bring that energy into this month?

DAY 13

• What’s one thing you want to attract more of into your life? Why is it important to you?

DAY 14

• If you didn’t care what anyone else thought, what would you be doing differently?

DAY 15

• If someone who didn’t know you saw how you spent your time this week, what would they think your number 1 goal is right now? Would they be accurate?

DAY 16

• When did you last get into a flow state? When time disappeared and you felt challenged but energised, what were you doing?

DAY 17

• What’s a compliment or praise you’ve been given recently? Did you believe it?

DAY 18

• How could you add some creativity into April? What class, hobby or activity might you want to try?

DAY 19

• When did you last feel inspired? What caused it?

DAY 20

• What’s 5 things you’re grateful for right now?

DAY 21

• What’s something that’s been playing on your mind recently? What’s one small action you could take to help it stop coming up?

DAY 22

• When do you feel most rested? Do you hold any beliefs about rest and how much time you have for it?

DAY 23

• What is one boundary that you’re proud of yourself for sticking to? Or perhaps one that you’re working on?

DAY 24

• Who is someone that you admire? Can you spend more time around them or bring more people like them into your life? Where might you meet this type of person?

DAY 25

• Looking back over the last year, where have you grown the most?

DAY 26

• Where in life have you been playing safe? What’s something you know deep down you need to do or action to step into your highest self?

DAY 27

• What does your body need more of right now? How could you prioritise that this week?

DAY 28

• What’s one thing you’ve been putting off that would make you feel lighter if you committed 1 hour to it this week?

DAY 29

• If next month had a word of the month, or theme, what would you want it to be?

DAY 30

• What’s one goal or milestone you’re excited to achieve next month?

Any questions, thoughts or feedback, feel free to email me at jasmine@dailyrituals.uk 🤍 

Hey angels,

Happy long weekend!

Coming to you with a slightly lighter edition this week as I've been busy behind the scenes planning the Between Us launch - our new private membership for women who care about living well and building well. I'm 100% biased but I'm SO excited about our first two virtual workshops: one on mastering strength training and another on designing your dream life. I'm still not entirely sure how I managed to get our first two experts to say yes - but I'm very glad they did.

The waitlist closes Friday - so consider this your gentle nudge to lock in founding member pricing before the first spaces open. Aside from our two monthly workshops, the part of Between Us I keep telling everyone about is the monthly Ritual Pairing. Each month, every member gets matched with another woman in the community based on whatever you need right now. You'll both get a prompt to kick things off and each other's details to connect and go deeper.

The idea came from something I started doing at our first events, matching women based on a pre-event questionnaire. It went down a treat every time as there’s nothing quite like hitting it off with other women who share your values, your ambitions and your slightly obsessive approach to living well, inside and out.

Members also get access to my monthly field notes, and my first is juicy: "Everything I did wrong launching two wellness businesses, and what to do instead." Yup, two. For the girlies who are new here (welcome!!) - I used to run an activewear brand and whilst it did just fine, it was a real baptism of fire. With Daily Rituals I put those lessons into action, and a year later I quit my corporate 9-5, created a life on my own terms and finally said adios to the Sunday Scaries for good.

Founding member pricing ends when the waitlist closes this Friday - so make sure you're on the list here before it does. Any questions, thoughts, vibes, just hit reply.

And lastly - I spent the day at &Soul in Shoreditch last week and if you haven't been yet, go, even if just for the research. They’ve built what a social wellness space should look and feel like IMO - people co-working, breaking up their day with a sauna or a class, eating from an incredible in-house café and staying for non-alcoholic post-work drinks with people they've just met. I had a quick chat with the founder (who was giving "just got back from Burning Man" energy, in the best possible way..) and he explained how he'd spent the past ten years building co-living spaces designed to combat loneliness. &Soul was the natural next step, his way of bringing what he'd seen in wellness communities across Mexico and beyond to London. Admittedly it leans more alternative than other social wellness spaces in the city, but because of that, it feels much more welcoming too. Let me know if you give it a try!

Let's get into this week's Wellness Dose. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• A celeb makeup artist just spilled her secrets on creating looks that last all day, don't crease and make you look like you - but hotter. (Apple Podcasts / Spotify)

• 4 underrated cool girl athleisure brands that nobody else in your class is wearing yet. (Instagram)

• If you’re seeking some private sauna time (or a space to book for girls night), it has to be at this chic East London spot. (Ellwood Space)

★ HEALTHY

• We already know we need to get more deep sleep. But scientists just helped explain one of the reasons why - proving that deep sleep helps you produce growth hormone (encouraging muscle growth, metabolism and tissue repair), and that very growth hormone also helps keep you asleep. Here's one biohacker's tried and tested tips to get three hours of the good stuff. (Blueprint)

• Healthy relationship hack: turns out couples who frequently reminisce on their memories together report higher relationship satisfaction, more confidence in their future and fewer conflicts. But if you're wondering why you might not want to immediately rip the clothes off your significant other quite as much anymore - this book is a must read. (Amazon)

• Event: Event: Head to London's highest viewing platform with BXR and Bramley for a sunrise power yoga session to start your weekend. (Eventbrite)

★ WEALTHY 

• This is how to set your life up for extreme success. (TikTok)

• Event: Ladies Who Launch Live returns next month - bringing back the show's most popular guests for deeper dives on launching, pushing past the fear and taking that next bold step. (Eventbrite)

Emily Trenouth spent over a decade advising the world's biggest brands on creator marketing and social strategy - from her role as Head of Influencer Relations at Amazon to shaping campaigns for LVMH, Unilever, P&G and Coca-Cola at mega agency WPP. And now? She's "building a life that her younger self would have dreamed of" - leaving big corporate to be a full-time strategic advisor, speaker and host of "Wish I Knew", her new podcast on ambition, growth and redefining success.

Today, we're finding out her favourite hacks, tips & go-to places for each of the words below. Let's get in the know with Emily.

NOURISH

I’m all for the Mediterranean way of living - fresh food, sunlight and slow meals. I grew up in the era of restrictive fad dieting, but now I see nourishment as balance: a smoothie and slice of banana bread can both exist & be perfectly healthy, without guilt.

MOVE

My schedule changes every week, so flexibility is key. I use the Alo Wellness Club app alongside my gym sessions and Pilates (Karve and Heartcore are my favourites). Wearing a WHOOP band has really helped me listen to my body and stay consistent, especially when you can see the results in your biometrics.

PLAY

Since I stopped drinking alcohol, I changed my approach to letting my hair down. I don't do late nights or clubs anymore, but I do love being free and a bit silly. Whether it's trying something new like wakeboarding or a salsa night, or dancing at a festival - play for me is about feeling confidence and joy.

EXPLORE

I always gravitate to sunny, slower places with an effortless feel (see #1!). A recent favourite was a girls trip with my bestie to Hydra in Greece. There’s no cars, you walk everywhere, surrounded by beautiful art, music and a really effortless chic energy. It feels like stepping into a completely different pace of life.

RECHARGE

I recharge by slowing down intentionally. A few times a year I take a longer break, and day-to-day it's simple rituals - sauna, baths and time outdoors. F Zeen in Kefalonia is the place I always return to reset and always come back feeling renewed.

RENEW

Keeping it simple - the occasional facial, and investing in good skincare (Medik8 products have done wonders for me) and quality sleep. I've learned consistency makes more difference than any one treatment.

CAFFEINATE

Nothing beats Aussie coffee, but in London I love Granger & Co and Milk Beach for a proper flat white.

LEARN

Starting my podcast Wish I Knew has been my biggest learning curve - from hearing guests' different life paths to building something completely from scratch and putting it out there. I realized growth only really happens once you begin, even before you feel ready.

READ

Option B by Sheryl Sandberg. I've reread it many times and often give it to friends - it's a reminder you can rebuild and move forward after an unexpected change.

SHOP

I've been trying to shop more consciously lately, choosing second-hand and vintage over new. From Loop Generation to Vinted and little vintage stores in Milan, I've found some beautifully unique pieces (my fave: a vintage LOEWE leather jacket) and it's helped me tap into my creativity and own sense of style.

Listen to our favourite episode from Emily’s podcast here.

See you next week xo

Hey angel,

Jasmine here, back with your Monday Wellness Dose.

I'm glad to be back in your inbox after a much needed week off - eleven weeks straight, apparently, is my limit according to my newsletter dashboard.

I'll be honest, I've been in my head a little this week. Trying to do all the things to grow Daily Rituals into a media brand to be reckoned with, and getting pretty frustrated when the numbers don't move as quickly as I'd like (patience = not a virtue I possess).

But then I think back to our gorgeous Aesop event earlier this month and remember to take stock. So many of you showed up (with such 10/10 energy too) and reaffirmed everything I believe about the women who read this newsletter. She's building her dream life, doing her best to take care of herself in the process, forever learning, and putting herself in rooms with women on a similar path. And honestly, what a privilege it is that I get to be there too. 

It’s also why the upcoming launch of Between Us feels so timely. It’s our private member community where it's as normal to talk about red light therapy as it is revenue (!!) - the space I wish I had whilst I’ve been building Daily Rituals to learn, grow & connect with other high-performing women getting hotter, healthier & wealthier. 

Over 200 of you are already on the waitlist and I’ll be emailing you about our first two expert guests (spoiler: absolute icons in wellness & self-development) this week so you can start sharing your burning Qs. You can still join the waitlist here if you haven’t already. Doors will open quarterly - and I honestly cannot wait.

Let's get into this week's Wellness Dose. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• These are the best 12 non-toxic shampoos, tried and tested. (The Good Trade)

• The new Lulu wide leg pants are their best yet for whimsically floating around town. (Lululemon).

• Rochelle Humes is bringing “premium skincare to the high street” but her new brand has no name or a finished product line up, and it might never launch. But she’s bringing her audience in on the journey anyway with a private Instagram, and it’s genius. (Instagram)

★ HEALTHY

• Here’s 60 seconds of positive brain affirmations to re-programme your brain. (TikTok)

• This is basically an electrolyte salad. (Instagram)

• Event: Saturday eve plans that don’t mess with your Sunday morning? Head to this PLAY x Basic Space event for 45 minutes of movement followed by a live DJ set. (Eventbrite)

★ WEALTHY 

• Forever writing essays into ChatGPT, your notes app & emails? Use this voice-to-text app instead and speed up your weekly workflow by 4x. Less time typing, more time for world domination. (Wispr Flow)

• 7 “woo woo” things that actually work. (Instagram)

The best stories & updates that caught our eye this week → 

• 🤝 The happiest people do this: According to the World Happiness Report, they're using social media to create connection, rather than replace it. Keeping their usage to around an hour a day, they're making plans, messaging, voice-noting. Those spending over five hours a day on socials reported being the unhappiest - especially when that time was inherently passive (aka doomscrolling). So this week: when you open your apps, think about being social - engage meaningfully with content you love, DM people who resonate with you, then put the phone down and connect offline in a way your explore page will never replicate. Use CLIQ to find communities and events full of your people, or She Likes To Lift to find your local gym bestie.

• 🏋🏽‍♀️ Lift it: The "rules" around resistance training used to be pretty prescriptive according to the American Collage of Sports Medicine. We needed specific rep ranges, controlled rest periods, mandatory equipment and a minimum of 4-5 sessions per week for the experienced amongst us. But newly released guidelines lighten the load, if you will. The biggest change? Consistency with whatever strength training you're doing wins every time. And for those chasing maximum muscle growth: train to 2-3 reps in reserve instead of failure (same growth, less injury risk) and don't neglect the eccentric, aka the lowering phase of your lifts. Cutting your range short or rushing through it is leaving those sweet gains (read: juicy a$$) on the table. If you’re in need of a programme, this app is a DR favourite thanks to the in-depth lift library, “busy b*tch” shorter workout options & plenty of high-protein recipes.

• 📚 On your reading list this week: As a woman of many layers, we know you want more to read than just your Monday Wellness Dose - so here's this week's "read not rot" list. For the fellow introverts amongst us, this article is a must-read on why if you can't be bold, be italic (sign in & click “free access”). If today is already getting a little crazy, read this from wellness girly favourite The GLW Guide on 20 small things you can do tonight for a better tomorrow. And for varied, nutritious and generally just a joy to read recipes - we're loving Gut Feelings from Glow with Ella, specifically this coconut-curry cod with ginger lime rice. Heaven.

• 🛁 The spa that makes you feel: Imagine if each room within a communal bathhouse could expand your consciousness to feel awe, wonder or even euphoria. Apparently, that's exactly what new concept Subversive is planning when it launches later this year in Texas. To create heightened states, the space will combine art, AI technology, neuroaesthetics (how art and beauty affect the brain), lighting and sound to amplify the traditional bathhouse experience. The mission, according to Founder Corvas Brinkerhoff, is simple: "an immersive art creation that can heal you." Group trip to Texas, anyone?

Dr Zoe Williams went from undefeated Gladiator to the GP millions of women trust on This Morning - and she's (somehow) doing it all while juggling motherhood, a podcast, a charity, and recovering from her recent back surgery. Today, in partnership with yōjō, we’re finding out her Daily Rituals that keep her sane, her favourite wellness hacks for on-the-go & the lessons she wished she’d learned sooner when it comes to showing up as her best self, let's get into it.

⚬ Let's start with the obvious question - how do you manage it all?! What’s your go-to productivity hack?

I always 'eat the frog' - tackle that big task you keep putting off first thing. It's tempting to chip away at small stuff to feel productive, but prioritising what’s really going to make a difference that day will always have the biggest impact.

⚬ What advice would you give to someone who feels like they're never quite on top of their to-do list?

An endless to-do list is a recipe for burnout (been there), try to accept that you'll never reach the bottom of it and reframe what "enough" really is. 

Part of that is setting clear boundaries. Time is our most important resource, and I’ve learned that saying 'no' shouldn't come with guilt. Instead I focus on what 'saying no' allows me to 'say yes' to - being home for bedtime, time with my husband, time for myself to properly unwind so I can show up the next day as the best version of me.

You've spoken before about "microstresses" - what are they and how do we combat them?

Microstresses are those tiny annoyances that pile up throughout the day. The blunt email. The wifi dropping mid-call. Spilled milk at breakfast.

They’re a fact of life, but over time they can build up and trigger your "fight-or-flight" response - your nervous system is essentially running on high alert, leaving you feeling zapped and wondering why.

For me, when I'm in the thick of a crazy day with back-to-back patients and work commitments, I use yōjō - it's a discreet vagus nerve stimulation earpiece that helps me down-regulate and come back into "rest and digest". I love that it has a quick face scan built-in before and after your session that gives you real-time biofeedback - you can see the results immediately, as well as feeling them (with users experiencing 54% improvement in parasympathetic activity from a daily session in just two weeks).

⚬ How do you start your day? Any non-negotiables?

Admittedly, I’m guilty of snoozing my alarm, but then I’ll do a brief gratitude practice. As my feet hit the ground getting out of bed, I say 'thank you' and think of a few things I'm grateful for that could otherwise be taken for granted. The sun has risen. My family are healthy. We have a fridge full of food. It sounds simple, but it works.

⚬ A wellness habit that's made a difference for your stress or energy?

The fastest nervous system hack has to be using our breath. A physiological sigh works wonders - I focus on slow deep breath in, followed by an extra short sharp breath in, then slow audible exhale - it brings instant calm. 

I also love habit stacking my vagus nerve stimulation session whilst reading in bed - it helps me get off to sleep more quickly and sleep more deeply, which obviously impacts my stress levels the next day.

⚬ A treatment, specialist or wellness practice you swear by?

I used to love HIIT and sweating my way to exhaustion but now I'm focused on strength, Pilates & yoga - it has a special place in my routine as it incorporates movement, breathing and mindfulness all at once - the trifecta for down-regulating my nervous system.

I'm big on getting adequate protein and fibre, eaten regularly - it tells your body it's 'safe' and nutrients are coming consistently. This allows your nervous system, digestive system and mind to function better, as well as fighting cravings.

And honestly? Watching a good Netflix drama helps my brain switch off.

⚬ A wellness habit more women need to know about?

From what I see in clinic, we need to prioritise nervous system regulation. Improving "vagal tone" is so important. Our vagus nerve is like a "master controller" for everything from inflammation to poor sleep.

I'm constantly telling women about yōjō because I've benefited so much from using it. What I love is that it's not just another device - the app combines vagus nerve stimulation with human coaching and daily tasks tailored to you. Meditation, breathwork, mindfulness, gentle movement - all designed around what your nervous system needs that day.

⚬ If you could leave our readers with one thing to help them show up as their best selves this week, what would it be?

Many of us learned from a young age that being selfish is negative. But I'd encourage you to challenge this. In order to be resilient, we need to prioritise our own needs - honour our boundaries, have self-compassion, and create space for rest and recharge. That way, we're able to be our best selves, and everyone benefits from that.

Want to try vagus nerve stimulation for yourself with yōjō? Use code YOJO-DRZOE20 for 20% off. 

Thank you for supporting our sponsors. They help us keep The Wellness Dose free.

See you next Monday! xo

​

Hey lovely, 

Jasmine here, back with your Monday Wellness Dose.

I've LOVED chatting with you all in my inbox this week - so many of you are building such incredible wellness brands and services. It got me thinking: we probably need some sort of directory where you can add your details and connect with other women in this community. Let me know your thoughts?

In other news, I was honestly blown away by the response to our Aesop event happening later this week. Not only were you all just as excited as I was that Aesop wanted to celebrate the launch of a Retinoid that's been ten years in the making with us, but we've never had an event sell out so quickly. Anyone who's hosted events knows the stress that comes with it: will people turn up? Will they have a good time? Will I sell any tickets? Despite it not being my first rodeo, my brain always seems to think it is, and the worry is always there - even more so now we're working with incredible brands like Aesop. So truly, thank you all so much for your support and kind words. I cannot wait to see you on Thursday. To get notified about our events, join our page here.

And in case you need a reminder today that what's meant for you won't ever pass you by - listen to this.

Let's get into this week's Wellness Dose. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• Summer Fridays is finally taking on the fragrance category with their new launch designed to bottle that golden hour feeling when life feels practically perfect. Could this be the grown up Sol De Janeiro? (Cult Beauty).

• Airport outfits just got a whole lot more chic thanks to this new London-based brand*. With sets that (somehow) find the perfect balanced of tailored silhouettes and ultra-soft fabric - we’re officially buying this in every colour. (TENI London*)

DIVING INTO OPEN WATERS, NOT PITCH DECKS

• Want to spice things up? This intimacy concierge might be the answer. Each month, members receive a new "scene" designed to spark connection with their partner, with a personal AI-enabled coach on hand for any awkward moments, of course. (Ayra)

★ HEALTHY

• Last week, Expo West - the Superbowl of the natural food and beverage industry - hit California, and wellness was firmly front and centre. From instant sourdough to espresso'd coconut water, heres the top picks from the show according to an expert snackologist. (The Kitchn)

• 5 microhabits that rewire your brain for longevity. (Super Age)

★ WEALTHY 

• You get no bonus points for difficulty in life - and sometimes being an intra-preneur is the smarter, faster route to building wealth. But that’s only if you pick the right company to grow within: here are 9 worth applying to in 2026. (Apple Podcasts).

• This image-based calorie tracker is making millions per month and just got acquired by MyFitnessPal, their third acquisition in just over a year. Health and fitness apps monetise at 2x the rate of other categories - so if you're built to build, it's worth thinking about what MyFitnessPal might want next and starting there. (TechCrunch)

The best stories & updates that caught our eye this week → 

• 🏃‍♀️ Move over ClassPass: Studio owners have long had a complicated relationship with ClassPass - it's great at filling mats, but converting one-time visitors? Hard going. Most use ClassPass precisely because it lets them bounce between studios - a wellness studio butterfly, if you will. But now, a new London-based pay-as-you-train fitness app, SPORTL, is offering a smarter solution. The premise is simple: studios add classes to fill empty spaces, class-goers book without committing to a membership, and unlike on ClassPass - studios stay in control of their own pricing. With 50 gyms and studios already signed up, it's worth downloading.

• 🪞 Mums know best: Nothing is quite as frustrating as finding a perfect foundation match in store, only for it to look completely different in natural light. Clarins - the iconic French brand that's been a firm favourite in our mothers’ bathroom cabinets - seems to have the answer. Using a consultant's iPhone, their latest in-store AI colour matching service analyses your undertone and builds you a complementary colour profile across their range. Everyone wins: consultants reported feeling more empowered, basket size doubled and conversion rates hit 70% during the trial, leading the brand to roll out across counters in the UK and France. And whilst competitor brands like Clinique have won over Gen Z via viral products (like this), Clarins is opting for the long play and doing something arguably smarter - reminding us that the best beauty advice has always come from a real person. The AI just makes them even better at it.

• ⚡The ultimate busy girl habit stack: It's not affirmations, or stretching whilst watching Bridgerton. Rather, it's vagus nerve stimulation (VNS). A term now getting over 165k monthly searches, VNS devices could quickly become the new at-home LED add-on to our self-care routines. And rightly so - emerging research shows VNS can help regulate the body's stress response by shifting your nervous system into "rest and digest", improve heart rate variability, and even support burnout recovery. While practices like humming or cold exposure can help stimulate the vagus nerve, devices offer a stronger and more targeted stimulus. Our favourite approach? yōjō. It’s more than just a device: with a discreet earpiece easily disguised on-the-go, built-in biofeedback (via a daily face scan) and free personal coaching to keep you accountable - all for less than a coffee a day. 

• 💄 Go bold: After years of "clean girl" and "no makeup makeup" dominating our feeds, the tide is turning. Colour cosmetics are back - and the signs are everywhere. MAC just landed a spot in over 100 Sephora stores for the first time in 40 years after finding a new generation of fans on TikTok for their much-loved lip formulas. Even Chanel declared that "glitter is for adults" at Paris Fashion Week, with Acne Studios and Saint Laurent going all in on bright primary colours and heavy smokey eyes. One thing that’s missing? Brands positioning spending an hour following an in-depth makeup tutorial just because as an act of self care itself. Nothing is quite as nostalgic for millennials, and someone needs to make it part of their strategy, fast.

★ Also caught our eye: DIRTEA launches creatine + collagen, The Conrad Corfu (Hilton’s first luxe resort in Greece) opens in May with a dreamy spa offering, your Oura ring will eventually be powered by voice & gesture commands thanks to this acquisition, BeautyBay have been saved after falling into administration, are you stuck in a self-help trap? ★

See you next Monday! xo

​

Hey lovely,

Jasmine here, back with your Monday Wellness Dose.

Happy IWD for yesterday, angels - nothing makes me prouder than having a 98% female audience (the 2% I can only assume are mostly my boyfriend and his friends?). In honour of IWD, I'd love to give some shoutouts this week over on social. So if you - or your friend, mum, aunt or gran - run a wellness or beauty business, or you're a coach, expert or creator carving out your niche in the space, hit reply and let me know why our audience needs to know about you. I'll choose 5 over the course of this week.

In other exciting news - our next event is launching this week, with an incredible brand that still feels extremely surreal to say out loud. For now, all I can say is: London girlies, keep the evening of the 19th free if you want to spend it with other high-performing women in this gorgeous community. Join our event page here to be the first to know.

And lastly - I'm mixing things up a little today, well, because why run your own biz if not to make up the rules?! I've finally got round to answering your most asked wellness and beauty questions that land in my inbox and DMs each week.

Let's get into it. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• Need a gym-meets-life bag that does it all and looks cute whilst doing it? According to Wellness Writer Katie Stone, this is the only option - crafty internal dividers, zipped compartments and water resistance built for spring's inevitable downpours - what more could a girl want? (Loeffler Randall)

• You know what's not hot? Your smart ring dying mid-sleep. Thankfully, the upgraded Ultrahuman Ring PRO solves just that with their new portable charger providing 45 days of battery life - and it’s included as standard with every PRO ring. (Ultrahuman)

• New brand Leaked Labs is rewriting the rulebook on beauty launches - lab-to-customer product drops are treated as experiments, with community feedback determining whether each one makes it to full release. Genius really, as any bad reviews can truly be called research, and the community feels like they're building the brand too. (Leaked Labs)

★ HEALTHY

• This low-carb fudgy chocolate brownie recipe has become a firm favourite around here. You're welcome. (Hunter & Gather)

• Much like HIIT, ice baths got a bad rap in recent years in women’s wellness. But according to this biohacker & Doctor duo, there's a time and a place for them. Specifically: 1-4 minutes in your follicular phase, and 1-2 minutes (or a cold shower blast) in your luteal. Get the full protocol here. (YouTube)

• New Crossfit-based competition XENOM launches this summer in London and the US - a 10-event points-based programme designed to fix the scoring inconsistencies that have long plagued fitness competitions. Could this be the rebrand to make Crossfit cool again? (XENOM)

★ WEALTHY 

• If you don't immediately want to renovate your entire kitchen after looking at this, you're stronger than most of us. (Instagram)

• The 20 multi-million pound wellness business ideas somebody needs to build, asap. Please and thank you. (Daily Rituals)

• Sleep-tech brand Eight Sleep just hit unicorn status with a $1.5B valuation, powered by their hardware and subscription model. What's next? Apparently, built-in predictive AI that optimises your sleep environment based on your biomarkers before you've even closed your eyes. (Tech Funding News)

Answering your most asked questions

Admittedly, it feels rather self-indulgent to put myself in the hot seat this week. But I get so many lovely messages and DMs from readers (which I absolutely love). And when I'm out interviewing women on the streets of London, they understandably turn the questions back on me - those moments rarely make the final cut, because ultimately I want those interviews to be all about them.

I've also never really seen myself as the "ultimate wellness girly" - building Daily Rituals alongside my 9-5 meant my wellness routine has never been less "well". But I have picked up a thing or two along the way, having interviewed so many incredible experts and friendly faces over the last year. So, let's get into it.

LOOK MOM, IT’S ME

What does your morning routine look like?

Now that I'm finally out of corporate, my mornings have the option of looking a little different each day - something I'll never take for granted. That said, they usually look something like this: my alarm goes off at around 7.30am, I'll get up, drink plenty of water and head outside for my first walk of the day. This one I try to do without music or podcasts - just see what's going on in my head. When I'm home, I'll make my quinoa bowl (recipe below), eggs and coffee and sit and read a book whilst I eat. Then I'll usually head upstairs and start work around 9.15.

Old me used to get up and hit the gym first thing (Monster energy drink in hand… my poor hormones) and whilst I love the feeling of getting it done, I much prefer training at lunch or mid-afternoon to break up my day (and with plenty of food inside to fuel me properly).

A wellness hack that had the biggest noticeable impact?

Eating more fibre. Despite eating "clean", I didn't realise how little I was having each day until I had a consult with a nutritionist. She was somewhat mortified when I told her about my then ultra-low carb diet that I'd convinced myself my body reacted well to. She kindly explained that carbs and fibre help your body feel safe as a woman, and mean you can actually digest all the goodness you're giving it. Since making more effort to include it each day - aside from things running much, um, smoother down there - I've noticed I can eat a good amount more calories overall yet haven't gained any weight. I can only assume my metabolism has finally caught a break and knows it's going to be fed.

The supplement you'd keep if you could only keep one?

I tell everyone to get their bloods done before spending a penny on supplements. I had a Healf Zone test done last year and my results were pretty humbling - again, as someone who thought they were doing all the things - I had scarily high levels of vitamin D and LDLs, and almost no copper, selenium or magnesium. So I switched my routine up and honestly, the difference has been night and day.

If I had to keep just one, it'd probably be collagen via my favourite bone broth. It comes in a powder format so I take it everywhere with me - and there's something so comforting about drinking it.

How did you clear your skin?

Firstly, if you're going through it with your skin right now - I know how incredibly all-consuming it is. How it totally knocks your confidence, your plans, how much you look in the mirror. One thing I used to remind myself: if the likes of Alix Earl and Kendall Jenner - two gorgeous women with unlimited budgets, the best dermatologists in the world on speed dial, and every product ever made at their disposal - still struggled with their skin while showing up to red carpets and having their photo taken every single day, then it's genuinely not as within our control as we're made to feel. And it sure as hell didn't make them any less jaw-droppingly beautiful - so I think I'll be just fine.

The things that helped me:

• Supplements - work out what you need first, but for skin it's typically linked to gut health and hormones. I take Symprove every day and supplement with things like DIM (during my luteal), zinc, pantothenic acid and vitamin A.

• Diet - sadly, sugar and my skin are not friends, so I keep it to a minimum. Neither is dairy, soy or too much gluten (cry) - if I'm having those, it's usually at the weekend or when I'm out. I'm not super strict, but I do notice the repercussions. C'est la vie.

• Checking any new products on a pore-clogging website and ditching any pore-clogging makeup. I now swear by the Kosas concealer and use it as my base most days.

• Monthly extraction facials and peels - far from relaxing but a necessary evil.

• Ditching the acne skincare in favour of a barrier-repairing routine: CeraVe Oil to Foam Cleanser, Medik8 Clarity Peptides and La Roche-Posay Cicaplast Baume B5+ are my holy grail trio.

Go-to athleisure brands?

Somewhat niche, but I still rotate a lot of pieces from when I owned my activewear brand. Aside from that: ONER makes me feel like that girl in the gym (especially this new colour), PE Nation for that Aussie cool-girl vibe, and Varley for off-duty but chic casuals.

Your go-to productivity hack?

Changing my phone display to black and white so it's immediately way less appealing to scroll. I've set up a shortcut that makes it super easy too: Settings → Accessibility Shortcut → Colour Filters.

How do you stay consistent when motivation disappears?

Activations help when the day feels like it's going to be an uphill battle. As does spending a few minutes with To Be Magnetic - the journal prompts force you to get super clear on your goals, your blocks and your why. And honestly? Now that I'm fully reliant on the business, there's been a whole new fire lit now that there are bills to be paid.. It's also quite motivating when people say "well, you can always get another job if it doesn't work out" - girl, it's going to work out!!

Favourite podcast right now?

My most listened podcast is My First Million - it was actually what inspired me to create a media brand, after noticing the gap in wellness. The founders both had successful media brands and are great craic. I think I'm in approximately 2% of their female listeners - but they interview incredibly successful founders and are always sharing new tools they're testing. What I enjoy most is that they're intent on creating "whole" lives - being present for their kids, not working seven days a week, making time to create, think and learn and still finding (more) success.

For a shorter episode, I've been enjoying Female Founder World too.

Something you used to believe about wellness but don't anymore?

That the early bird catches the worm. If I have to get up before 7am, it takes me so long to get into the day I may as well have stayed in bed. Emily Austen actually normalised this for me - she talks about the power of the 8am club in her book Smarter, arguing that we'd all be happier and healthier if we stopped trying to force 5-6am starts to work for us.

Most unhinged wellness purchase?

For a hot second a few years ago, I considered creating my own red light panel brand - so naturally, I ordered a £130 panel off Alibaba after going deep on various Reddit forums. Because I was buying direct from a supplier I could customise it too, which was pretty cool - I added a blue light setting to target acne bacteria and cranked up the power while I was at it. That thing has been everywhere with me - it even made the trip to our Pilates event in Manchester last year to bathe the room in a lovely red hue. Let me know if you’d like the link!

Favourite healthy recipe right now?

My quinoa bowl - it's nutty but sweet and my body much prefers it to oats in the morning. It's so easy to make too:

• 100g quinoa

• 2-3 tablespoons of chia and flax seeds

• Milk of choice (I use a mix of coconut and cashew milk)

• 1 teaspoon of mixed spice

Bring to the boil and simmer for around 10-12 minutes.

I PROMISE IT TASTES BETTER THAN IT LOOKS

Where do you get your inspiration from?

I'm a big fan of looking at brands that have done exactly what I'm trying to do but in a different space, and reverse engineering it. If they tried something, I'll try it too and see what sticks - if they're bigger and further along than me, they've likely already worked out what works, so hopefully I get to skip a few of the tests that don't.

Aside from that, I spend a lot of time reading each week - mostly because I have to, so I have something to write about for the newsletter and our socials - but it does mean my brain is slowly piecing things together to spot trends and noticing gaps. I also love a morning Pinterest scroll to get my brain going.

Got a question I haven't answered? Hit reply - I answer every single one. 🤍

See you next Monday! xo

​

Hey lovely,

Jasmine here, back with your Monday Wellness Dose.

This week I've been thinking a lot about magnetism - specifically how to create more of it. Because I've noticed that whenever I show up with high vibrational energy, things fall into place a little easier. Aligned people, good opportunities, the right rooms. I'll be honest, I never used to believe in manifestation, visualisation & the idea that your energy attracts things back to you. And whilst initially it feels quite cringe, once I started incorporating even the smallest amount of it into my day-to-day, things started to change. Why? I think because it forces you to be out there creating your own luck, and showing up to said people, opportunities and rooms with a presence and energy that opens doors, instead of closing them without realising. 

And whilst I'm not (yet) living my dream life, it's certainly much closer than it was a couple of years ago.

PINTEREST

Lately, having gone all-in on Daily Rituals as a solo founder (!!), I'm definitely more alone than I used to be now I’m thankfully not forced into an office every day. That said, it became apparent quite quickly that simply working all week at my desk, despite being productive, can leave me feeling quite flat. And not much good comes from that feeling. So I figured I'd share what's been helping me tune into being more magnetic, raising my vibrational energy & showing up as the person I want to be:

• Activations while doing something monotonous: washing up, getting ready, tidying. I've got into a better routine of protecting at least one walk a day for silence (my creative walks!) but activations are my go-to for quickly shifting my state. 

• A little kitchen boogie: Extremely underrated, specifically to this high-vibe, somewhat nostalgic playlist I created for one of our events.

• Being around the right people: I was surprised how much more intentional I have to be about this now I'm not in an office as someone that enjoys a lot of alone time! It's exactly why I'm launching Between Us (very soon!) - a space to be around and learn from other high-performing ambitious women who want to talk about red light therapy as much as revenue and career goals.

• Creating good karma: Smiling at people, genuine compliments, saying yes when you can do something kind with little effort. Admittedly it’s pretty self-serving as it feels good to do it - but it can also quite easily make someone's day.

• Being more present: I'm on my phone a lot for work, but I'll also admit I'm 100% addicted to it. So I've been trying a handy hack: I created a shortcut that turns my screen to black and white if I click the side button three times. Scrolling is immediately less appealing. To set it up: Settings → Accessibility Shortcut → Colour Filters.

• Morning affirmations: I know, I know. But your brain genuinely is most malleable the moment you wake up - and if saying something like "show me how good today can get" helps set the tone, I'll take it.

• Evening journalling: I've stuck to this more consistently since making it structured and shorter than the good old Artists Way pages. Three things before bed: one win (however small), one stress(gets it out of my brain and helps me spot patterns), and one thing I'm grateful for. Admittedly stolen from Sahil Bloom’s book. I also sometimes drop my reflections into a ChatGPT chat I have about manifesting my dream life that also has all my HHW Life Framework answers in it - it mirrors things back that I might be missing, which is more useful than it sounds.

I'd love to know what's on your magnetism list - hit reply and let me know.

One last thing - if you know someone who’d appreciate getting their Monday Wellness Dose fix, could you forward this email to them? They can sign up here. Consider it your good karma creation for the day! 🤍

Let's get into this week's Wellness Dose.

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• Zara just dropped an ultra-lux oak & steel at-home gym collection and it's gorgeous. (Zara Home)

• These are Hailey Bieber's (& therefore also ours) current go-to makeup essentials. (The Handbook)

• 6 wellness creators worth following to get hotter & healthier in 2026. (Instagram)

★ HEALTHY

• What not to say when you're visiting a new mom for the first time. (Instagram)

• Turns out the cleanliness of your air when you sleep impacts your sleep quality. So, if you're on the lookout for an air purifier - this one might not be the cutest, but it’s got the best specs for the price (high CADR, quiet, & filters air hella fast). (Amazon)

★ WEALTHY 

• She used AI to build her business to $750k in just 6 months - steal her favourite prompt to stop AI being your personal hype man & get constructive feedback instead. (Apple Podcasts)

• Event: It truly takes a village and this IWD 2026, find yours at this Matcha & Manifestation event at 1 Hotel Mayfair, this all-female hot mat and reformer session, or this inspiring panel on building smarter instead of harder. (Eventbrite & CLIQ)

The best stories & updates that caught our eye this week → 

• 🎯 More shots, more success: What separates the people who actually win at life? They've just had more shots on goal. Take the pottery class story from Atomic Habits - one class was told to make the perfect pot, the other to simply make as many as possible. Guess who made the best? The quantity group. We've seen this in business too. Peter Levels (multi-million-dollar tech founder behind Nomad List & Remote OK) often talks about his 5% hit rate, with that 5% making him enough money to change his life. And recently, with OpenClaw's founder shipping over 40 projects before creating the fastest growing AI app of all time (and getting acquired by OpenAI within 6 months). So, even if your thing doesn't hit, treat it as R&D and go again. And if you're in search of inspiration of what your "thing" might be? Here's 20 (free) wellness business ideas somebody needs to create to get their slice of the $6.8T wellness pie this year.

• 🏙️ Is London the new wellness capital? We might not don our Bala bangles for hot-girl walks or add raw milk to our lattes, but that isn’t stopping brands from betting big on London’s appetite for wellness. On just opened its fourth London store in Kensington - meaning there are now more On stores in London than in any other city in the world. Following suit, Six Senses has opened its first UK property inside The Whiteley, with wellness firmly at its centre: a magnesium pool, an Alchemy Bar stocked with every tincture and botanical imaginable, a HUM2N longevity clinic, and its first-ever Six Senses Place - a social-wellness alternative to Soho House. The data backs it up too: the UK’s wellness economy now makes up 7.3% of GDP - higher than the US, France and the Middle East - and post-pandemic, the UK grew its wellness market faster than any other country in the world. London might not be the loudest wellness city, but that’s exactly why we love it.

• 😴 Busy gals unite: New analysis shows that sleep timing matters more than sleep duration for performance metrics like VO2 max and HRV. While longevity data still points to 7–8 hours as the sweet spot for reducing long-term mortality risk, emerging circadian research suggests consistency might just be the biggest lever for day-to-day performance and recovery. And when life really lifes? All hope isn’t lost: Japanese researchers just identified an oral compound capable of advancing the body clock itself & cutting jet lag recovery by 43%. We’re calling it - circadian control might just be the next big sleep category. 

• 🔬 The wellness divide: 2026 is shaping up to be the year we strip back to what actually works - for most of us, anyway. Food as medicine is leading the charge: traditional chen pi tea is seeing a resurgence thanks to its digestive and immune benefits (& Gen Z adopting Chinese Grandmas as their most trusted wellness influencers), and products like this brand's black seed extract - shown to reduce cortisol by 44% in endurance runners - will no doubt be a hit when it launches at Expo West this week. And yet something murkier is unravelling alongside it. Injectable peptides sold under the guise of "research purposes" have gone mainstream, largely thanks to wellness influencers listing their go-to cocktails online - despite no FDA approval or human data proving they work. We know which side we're on - and we'll happily be fashionably late to the party on this one. In the meantime: here’s 10 simple & nourishing recipes you'll return to, a creamy citrus risotto to have you romanticising spring, and 16 weeks of done-for-you healthy meal prep.

★ Also caught our eye: Lulu commits to IRL with “Studio Yet” (and it pays), Olaplex revamps their iconic No.3 formula, Strava heads for a $3B IPO, wellness membership are the new “it” franchise according to Forbes, Mind creates a Commission to tackle dangerous AI health advice and Brontë Blush is trending ★

See you next Monday! xo

​

Hey lovely,

Jasmine here, back with your Monday Wellness Dose.

First up, thank you so much for all your incredibly kind words and messages of support after announcing I (finally) handed in my notice at my 9-5 last week. I'll be honest, I definitely went into full "I've gotta prove this was the right decision, immediately" mode and headed straight back into the routines (or lack of) that ended with me being entirely burnt out late last year.

And with almost perfect timing, the lovely Brooke from Lumen Studio reached out and offered me a virtual Solas Reading (a mix of tarot, numerology, angel cards and intuition), shared via a beautifully articulated voice note that I've listened to 4x over already. The reading ends in a mantra to summarise what came through and mine was: "I trust the changes that are unfolding in my life and I'm building stability that aligns with my heart". Best believe I’m going to be repeating that daily! Other key themes were patience, building with care, evolving what "stability" means in this next phase of my life, taking time this year for joy, exploration, creativity and prioritising balance (god loves a trier..).

So with that, this week I’m starting a fresh, remembering Rome wasn't built in a day, getting to the gym 4-5x (because this is always where my best ideas come), bringing back silent "creative" walks and committing to getting into bed by 10.30pm. It's ironic really that building a wellness business is anything but BTS - though hopefully one day that won’t be the case.

If you've also been pushing hard in pursuit of your dream life, today's Insider interview has come at perfect timing too - we’re chatting with an incredible Nutritional Therapist & Health Coach to busy high-performers about her go-to hacks & rituals for more energy, less inflammation & regulating our nervous system. 

Let's get into this week's Wellness Dose. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• BYOMA promises glass skin in just 20 minutes with their new pink-to-clear Bio-Collagen Radiance peel-off mask. (BYOMA)

• Oner Active finally blessed the gym girlies with their SoftMotion™ restock. (Oner)

★ HEALTHY

• The 2026 wellness predictions we’re betting on. (Instagram) 

• Good news for the Ashwagandha girlies: KSM-66® Ashwagandha Root extract has been shown to be safe for daily use over 12 months in healthy adults. And breathe. (Wiley)

• Your agenda for the perfect wellness day out in London. (Instagram) 

★ WEALTHY 

• AI Personal Assistants are here thanks to this new tool. And whilst we’re all in on getting to grips with new AI launches to stay ahead and increase our productivity, read this first so you know what you’re about to set up (and the risks). (AIMaker)

• What to do when views are low? Spoiler: it’s not posting less. (Instagram)

• We can’t deny it, this is a solid way to spend lottery winnings. (TikTok).

• Why “enough” beats growth every time. (Youtube).

The best stories & updates that caught our eye this week → 

• 🔊 Turn it down, please: Last week, SoulCycle announced a new partnership with lifestyle earplug favourite Loop, naming the brand as the "ultimate wellness accessory" for riders who want to protect their ears during class. Now you can buy Loop Experience 2 plugs online and in-studio to bring things down a few decibels. A wild idea: rather than making the healthier option a payable add-on, maybe just turn down the music? The fact this partnership exists suggests SoulCycle knows riders care about their hearing these days, and rightly so (recent research links hearing loss to cognitive decline and shorter lifespan). And for those who simply live for the bass reverberating through them at 6am? Let them sync their AirPods to the class playlist and instructor's mic to turn things back up. Everyone wins. 

• 🥚 Collagen on toast: Well, not quite. Did you know egg shell membrane (that annoying bit when de-shelling a boiled egg) is actually a source of Type 1, 5 & 10 collagen, hyaluronic acid and elastin? Us neither. A new study over 8 weeks found those taking 300mg daily had greater improvements in skin firmness, elasticity and hydration than those taking 8g of bovine collagen. We're intrigued, but worth noting: the study was small and we need more research before crowning it the new collagen replacement. That said, egg shell membrane supplements are cheaper and more sustainable than traditional collagen. Sadly, you can't get therapeutic amounts from eating a boatload of eggs daily, so if you want to try it, look for NEM®, MKARE®, Ovoderm® or Ovomet® on the label - these are the clinically studied, standardised forms that contain the good stuff. 

• 💉 Wellness gone wild: Luxury grocer Erewhon just announced their latest collab, and nope - it's not another wellness brand paying big to feature in the next $20 smoothie launch. It's a med spa, offering members hefty discounts on Botox plus free lip flips and brow lifts in quarterly pop-ups. "Let's go to a health shop to get the most lethal toxin injected into us" couldn't be more ironic, but sadly, Erewhon are bang on the money - being well has become synonymous with looking “well”. And when there are now as many med spas as McDonald's in the US, perhaps it's no surprise you can get your Botox top-up with a Strawberry Glaze smoothie in one hand, raw honey in another. As beauty writer Olivia Tauber points out, "mindset matters when you're making decisions about your face" - medical procedures shouldn't be framed as a casual "add-on" to your grocery shop. What’s next, IV drips at Tescos? Probably.

• 👯 Work besties are science-backed: Nothing quite beats when your co-workers cross over into friend territory (aside from not working at all and being at the spa, but bills). What about when the reverse happens? Turns out those who feel lonely amongst colleagues are more likely to burn out, be less productive and less creative. Simply being around people isn't the solution either (ahem HR: 5 days in the office won't make us closer, and neither will that awkward "off-site"). The best workplaces let employee-led initiatives thrive - run clubs, group classes during office hours, weekly creative workshops - values-based activities that employees can opt into. And if suggesting a lunchtime Pilates class will get you side-eyed? It’s time for a change. Our top picks this week: Brand Experience Manager at this leading fitness chain, Chief Engagement Officer at this non-profit helping save lives, or perhaps Senior Marketing Manager at this newly rebranded skincare giant. Go get ‘em.

★ Also caught our eye: Not all NAD+ boosters work, we all need a sprinkle of courage and delusion to be successful, how Boots got it’s “cool” back, Pvolve teams up with Tower28 & is protein-packed jerky good for you? ★

Energy Hacks for High-Performing Women According to an Expert

From professional volleyball player to one of the most sought-after voices in functional nutrition, Nutritional Therapist and Certified Health Coach Seyma Turan helps high-performing women move from exhausted and inflamed to energised and glowing from within. Her approach? She goes beyond simply what to eat and digs into the why - combining functional labs, Cognitive Behavioural Therapy, and nervous system regulation to get to the root cause of the problems her high-profile clients come to her with. So naturally, today we're asking her everything: her go-to energy hacks, the rituals that keep her grounded, and the recipes she's eating on repeat.

You've said you can eat perfectly and still feel inflamed if your nervous system is stuck in overdrive. Where do you start?

Women often come to me saying, "I'm doing everything right" - organic, gluten-free, high protein, supplements - and yet they still feel puffy, wired and tired, bloated, not sleeping well. Ultimately, inflammation isn't just about food. It's about whether your nervous system feels safe. When your body is stuck in fight-or-flight, it doesn't care that your salad is organic.

I start with simple questions: Do you ever truly downshift during the day? Do you breathe properly? Are you terrified of carbs? Are you scrolling before sunlight?

Once we lower the load, inflammation starts to quiet down - because the body finally feels safe enough to repair.

You're big on naturally regulating energy without depending on a 2pm coffee, is it possible?!

100%! My non-negotiables:

• Eat before you caffeinate

• Stop fearing carbs at lunch

• Go outside within 30 minutes of waking

• Quit the bedtime scrolling

• Go to sleep at a consistent time each day

• Add magnesium daily

• Walk after meals for 10 minutes

Your book focuses on ancient herbal remedies - what's your current go-to?

• Melissa (lemon balm) tea is my nighttime ritual - it’s great at calming the nervous system

• Linden for when you feel wired

• Fennel tea for de-bloat

What are your non-negotiable rituals?

If I master my morning, I can show up as my best self for the rest of the day.

• No phone until after breakfast

• Tea + my red light mask for 20 minutes (supports mitochondrial function, circulation and cellular repair & it feels energising)

• Meditate for 5+ minutes (I tell myself even 5 is enough, then sometimes end up doing more)

• Journal: one page for gratitude today, another for future gratitude (writing goals in present tense as if they've already happened - trains your nervous system to feel safety around expansion)

• Dry brush for lymphatic support (5 minutes, makes me feel reset, especially when traveling)

• Move my body

What’s made the biggest difference for your energy and gut health?

Balancing my blood sugar and eating enough.

My daily staples:

• Chia and flax seeds sprinkled on everything!

• 1-2 cups of berries (polyphenols feed good gut bacteria)

• Fermented foods - I make kefir bowls almost daily

• Sauna 3x week for 15-20 minutes

When your good bacteria are well-fed, inflammation lowers, digestion improves, and even mood stabilises.

What's a go-to meal or snack you're eating on repeat?

I always come back to my Green Goddess Plate - it's super filling and balanced with good protein, fibre, healthy fats, and fresh herbs. It stabilises blood sugar, supports digestion, and keeps me satisfied for hours without feeling heavy.

And when I have a sweet tooth: Medjool dates stuffed with homemade pistachio paste, a pinch of sea salt, and a square of good dark chocolate inside.

Where can people find you?

You can find me at @trmbyseyma, my Substack & my book here.

See you next Monday! xo

​

Hey lovely,

Jasmine here, back with your Monday Wellness Dose.

Friends, when I tell you I've been feeling the shedding of the Year of the Snake to my core recently. Admittedly, I'm not all that spiritual but this month has felt significant - I've just moved into my first home, turn 30 this week (!!) and... drumroll... finally handed in my notice at my 9-5. It's entirely petrifying but as my good friend reminded me this week after telling her the news - I was born to do this (aka build something of my own). Even scarier is that according to ChatGPT, late this year is my Saturn return, so no doubt it's going to be a ride. Either way, thank you so much for being here, for tuning in each week & for telling your friends about The Wellness Dose. It honestly means the world & this couldn’t happen without you. 

In other news, I'm not sure whether it's the craziness of moving but my face seems to have realised I'm turning 30 all of a sudden? I've been avoiding Botox for a good year now (I don't seem to react all that well to it), but the temptation to book an appointment this week was strong. Call me shallow (it is) but the fact that I see myself more on camera now filming for Daily Rituals really hasn't helped. 

Anyways, in a last-ditch attempt to soften things a little, I've switched up my routine and I’ve noticed a difference already, so I thought I'd share what I'm trying in case you too are on a Botox-free journey:

What I'm testing:

CUTE HAT = SURPRISINGLY EFFECTIVE

• Microneedling: I had my first session about 2 weeks ago. Whilst I noticed an immediate glow within a few days, everyone tells me I need at least 3 sessions 4-6 weeks apart to really notice a difference in texture, so I'll report back. I've also just bought an at-home "stamp" to use every few weeks since it's hard to get an appointment with my facialist.

• Peptides: Nope, not the black market type!! I plan to start rotating this raved-about topical liquid peptide serum into my routine. & I've brought back the good old Tretinoin too - I'll use it 2x a week.

• Devices: I already red light most days, but my Medicube Age R-Booster Pro and NuFace have entirely dropped out of my routine so I'm committing to 10 minutes a day again, likely whilst I'm watching Bridgerton… 

• Gut health: More kefir, kimchi and my new favourite addition to boost my gut microbiome.

• New eye mask: I recently switched to an "eye pillow" mask as apparently it's better for your lashes, but I'm convinced it's messing with my eleven lines at night so I've switched back to a good old silk blackout mask.

• Face taping: It doesn't work miracles but for someone who is clearly a biiig frowner mid-dream, it helps a little.

• More copper: My Healf Zone test kindly told me I was lacking so I've started taking these as copper supports collagen & elastin production.

• Collagen: I've got more consistent with my daily bone broth again - this one is my go-to as it's a powder that tastes sort of like chicken soup with gravy?

Any other tips welcome, but for now, let's get into it.🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• Is this the OG protein bar? (Instagram)

• Not much beats a steaming hot shower after a busy day - and now you can turn it into an at-home spa thanks to this new Breathe Shower Mist. Packed with eucalyptus, lavender and peppermint, prepare to feel your airways open & your body ground with each deep breath. Ever wondered how turning routines into rituals actually gives life more purpose? Read this. (Aromatherapy Associates)

★ HEALTHY

• Nothing says girls' night like a mat Pilates class followed by cozying up to watch Mamma Mia for a singalong. Plus, singing activates your vagus nerve, which in turn reduces stress - so make sure to belt those classics. (CLIQ)

• 5 places the cool girls are travelling to in 2026 (Instagram). 

• Your February journal prompts to unleash creativity & momentum. (Substack)

★ WEALTHY 

• Fancy getting up to $1m in investment for your start-up? Same. The Pitch by J.P. Morgan and Deel just launched & takes just 2 minutes to apply. (Deel)

• Everyone is using ChatGPT. Here’s 5 underrated AI tools that'll change the game for your productivity. (Apple Podcasts)

The best stories & updates that caught our eye this week → 

• 🌱 Not your average wellness girly: Not even close, actually. Anyone who's ever suffered with their gut health will be familiar with Symprove* - the UK's most popular probiotic brand of its kind. And for good reason too - thanks to its water-based formula, it's been clinically proven to reach your gut alive (unlike most), so the good bacteria can actually do good. What many don't know is that the brand was created by humble farmer Barry Smith over 40 years ago. Turns out, he was onto something with the unique natural probiotic formula created to help his much-loved cows. Fast forward 16 years and plenty of clinical research later, Barry proved its positive impact on us humans too & founded Symprove. So, if you ever needed a reminder that your best ideas come from being surrounded by nature - let Barry be it. And if you've not yet got yourself entirely hooked on Symprove like the Daily Rituals team thanks to it’s gut-loving benefits - use code DAILYRITUALS50 for 50% off your first 3 months today.

• 🚴‍♀️ Is cycling the new Pilates? Not quite (that's strength training), but turns out women are one of the fastest-growing segments of new cyclists. The barrier to entry? Safety, and let's not forget, the amount of kit you need to get going. One brand hoping to help is Minimis - their new Minimis Flow sunglasses combine a running watch & cycling computer into (slightly chunky) Oakley-looking glasses. Thanks to the built-in heads-up display, with the glasses on, there's no need to check your phone for your route, glance at your watch for your HR, or faff around with your Spotify playlist - simply tune into your ride (or run, if that's your vibe). Currently crowdfunding, their launch is coming later this year. Until then, if you're planning to dip your toes into cycling, this is our favourite gear - female-founded, made in Portugal and they host plenty of IRL community events too for newbies and seasoned pros alike.

• 💆‍♀️ The new "IT" body part: We're not talking "hole" serums - yup, that's a thing now. "Scalp serum" searches are up 77% YoY, and the affluent amongst us have all suddenly added a new appointment to the lineup: the trichologist. It seems the penny's dropped: we give our facial skin plenty of TLC, yet leave our scalp to fend for itself. Well, that's possibly because we don't actually need scalp treatments, according to some dermatologists at least (unless you've got a skin condition or you're experiencing hair loss, you're probably good). That said, for those of us not blessed with luscious long locks, try this derm-approved stem cell density + repair serum for less shedding and more growth. For irritated scalps, it has to be this one. And for the fine-haired girlies who don't want to have to wash each time you serum (sigh), try this lightweight favourite.

• 🧬 Oh Bryan: Often hitting the press for his wild PR moves in the longevity space, Bryan Johnson's latest offering is our least favourite yet - $1m per year for access to his live-forever experts and protocols. Despite his extremes, he's often been commended for kindly becoming a human guinea pig so the rest of us don't have to. But at $1m per year? It implies longevity firmly remains a billionaire-only club (unless you DIY-it yourself). In case you're tempted to sign up, read this new research analysis first - turns out genetics may account for 50%+ of longevity variance after 80. Translation: your inherited genes likely matter more than Bryan's hyperbaric oxygen therapy as you reach old age. Getting there disease-free? For most, that’s thanks to your healthy habits in early and mid-life - sleep, exercise, whole-food eating, community, sunlight. Did we just save you $1m?

★ Also caught our eye: 66 of the best spas opening in Europe this year, Oura might be launching smart glasses, the Ministry of Sound just dropped a vibey Hyrox-alternative, adidas’ answer to NikeSkims, this cajun maple chicken recipe is a must for your weekly line up & we’re still obsessed with this viral cashmere top for over athleisure. ★

VARLEY FLEECE CAP

NEAP GEL PROTEIN

SYMPROVE DAILY ESSENTIAL

SCULPTMAX JACKET

NEW BALANCE 740

MASSIMO DUTTI POLO

See you next Monday! xo

​

Hey lovely,

Jasmine here, back with your Monday Wellness Dose.

I don't know about you but the first week of Feb tested me more than January. A big part of said test? The TERRIBLE weather - grey skies and constant drizzle definitely got to me more than usual. I also think the end of Jan comes with this unspoken pressure that we've made it out of January, so the year is on the up from here - and then when the first week of Feb doesn't quite live up, it left me feeling a little off-kilter. Side note: do millennials even say off-kilter or is that proof enough that I am in fact off-kilter?

This week I had to call upon the good old Dopamine List - the heavy hitters that bring me out of a low (or even just a solid meh). I'm officially convinced there's not much blasting Olivia Dean can't fix. I've also recently gone back to dance classes (albeit, my technique stayed firmly behind in my teens it seems..). Either way, I always feel pretty euphoric post-class.

Some others that always feature on my list:

• A little melty, but since Valentine's is around the corner, I'm allowing it: a good old cuddle with my partner on a weekend morning, without needing to rush anywhere. Heaven.

• Getting into bed early and jumping headfirst into a fiction book (important: this only hits when I'm already partway through a book I'm enjoying).

• Coffee dates - ideally at a decent coffee shop because when I'm feeling low, a sub-par coffee gets to me more than it should. And if they bring it out in a tall glass? It's over all over.

• Trying a new (low-effort) recipe, probably something from this free 5-day simple but nourishing meal plan for busy gals. The lemon tahini chicken & potato salad is my current fave.

• Ticking something off my "abundant life list" (TBM girlies know) - sometimes it's needed.

• Letting myself ideate new things: as a prolific starter of things, this gives me a major dopamine hit.

• Sauna: despite it being on my goals to up my usage this year, it hasn't happened just yet - despite how good it feels during & after.

• Booking in for my next beauty appointment: it's a hard (high-maintenance) life but there's a good chance something is due - nails, hair, brows, lashes, skin. Key: this is absolutely not the time to experiment.

I'd love to hear what's on your list - hit reply and let me know. 🤍

PS, talking of dopamine hits - there's still time to sign up to the Between Us waitlist. Our new members-only community is launching in March with just 50 founding member spots available. Join here.

Let's get into this week's Wellness Dose.

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• Event: Apparently the clean girl barely-there makeup look is out - and replacing her? The bolder, more colorful & playful full-beat. Whichever calls you this year, brush up your skills at this spring masterclass with Celebrity MUA Athena Efstathiou for the perfect Sunday afternoon with the girls. (Eventbrite)

• The “unsexy” wellness products actually worth buying (Instagram)

★ HEALTHY

• Time to escape? This viral beachside Greek retreat is sold out until 2027, so we've found you another that's equally Mamma Mia-esque & just "10 steps from the water" according to the owner. Heaven. (Airbnb)

• Green time before screen time: a phrase we recently learned, and it's science-backed too. Those who spent at least 20 mins outdoors or looking at greenery had a 20% reduction in cortisol levels. Bonus points for going headphone-free - listening to birdsong gives those benefits a boost. (ScienceDaily)

★ WEALTHY 

• If you're building a product-based business, you need to take notes from this brand - they've mastered the art of the non-salesy ad. In fact, it's a must-watch for anyone interested in good marketing. (Instagram)

The best stories & updates that caught our eye this week → 

• 🧪 Sort of good news: Depending on your definition of good, that is. Turns out we might not have as much microplastic in our bodies as we once thought - several high-profile studies claiming microplastics are widespread throughout the human body (even your brain) are being challenged by experts. Apparently, the plastic was misidentified or showing up due to lab contamination (aka, microplastics are everywhere, we just don't know for sure if they're in our bodies anymore). The catch? It could actually be worse than we thought - so we're not taking our chances waiting until new detection techniques become the norm. Our favourite hacks? Stainless steel everything - lunch boxes, pans, water bottles, utensils.

• 🤖 The rise of the AI guru: Self-help billionaire Tony Robbins is the wellness industry's Marmite. If you fall on the "love" side of the scale, you can now chat to an AI-powered recreation of him for a mere $99/month. Sure, it beats his reported $1m/year 1-on-1 fee - but in theory, you could just DIY your own version for free. Simply upload digital copies of books you've bought, lectures, interviews & podcast transcripts (maybe even add in our very own HHW Blueprint prompts) into an AI project and chat away. It takes a little more effort to start, but being "high agency" is the ultimate self-help superpower in 2026. It could make you happier too - The Cut's Kathryn Jezer-Morton even champions "friction-maxxing," aka intentionally choosing the less convenient path for a worthwhile feel-good dopamine hit upon completion. Sorry Tony.

• 🩱 Love is (not) in the air: Hear us out - the lingerie market is in a strange place right now. SKIMS (sadly) isn't bothered about it, Rihanna stepped away from Savage x Fenty, and Victoria's Secret... well, you know. Then there's Anne Summers - we visit once or twice a year (most likely around Halloween) and immediately unsubscribe from any emails post-purchase. There's no real go-to anymore, one you genuinely look forward to frequenting. It begs the question: is lingerie even a thing anymore? Sydney Sweeney hopes so, at least, with her new launch, SYRN. After a PR stunt taking over the Hollywood sign that landed her in hot water, the brand sold out immediately - as it should with her 27m followers. But that doesn't mean it'll have longevity. The imagery feels entirely for her male audience, paired with "empowering women" messaging and branding more akin to sportswear. Personally, this Parisian lingerie brand is still our favourite. Or this, for something more cheeky.

• ⚡ Robo-lash: If the thought of a robot getting up close and personal with your eyes to do your lash infill sounds slightly scary to you - well, same. That is, until we learned it can cut a full-set appointment down to just 33 minutes, and a lash artist is on hand for your consultation and finishing touch-ups. It's no surprise then that the LUUM AI-powered lash robot has been a hit since launching in Ulta & Nordstrom last year, completing thousands of sessions already and set to expand into more retail locations. For those in need of the time-saving - this is for you. But for those of us who look forward to a 2-hour catch up with our lash-artist-meets–free-therapist? Keep it human. 

• 💸 Have we reached wellness saturation? Everything is wellness now. A comfy sofa could arguably be no less wellness than full-fat milk. Already at 7.1% of global GDP, the industry is set to hit $10T by 2029. But with saturation comes overwhelm - "consumers are tired," explains branding expert Tatum Brandt. For founders, it's a double-edged sword. The bad: more competition, harder to win trust (we're all well-versed now - The Wellness Dose girlies especially), and brands need to seem "anti-trend" to cut through (see Oura's “give us the finger” campaign or Momentous' collab with Arnold Schwarzenegger). The good: as wellness hits mainstream, so does funding - like former celebrity gym CEO's new $5m fund backing the likes of Elemind and Caliwater. In short, it's never been a better - and perhaps harder - time to start. We’ve got this gals.

★ Also caught our eye: The longevity “kings” & wellness guru’s can’t outlive everything.. Is China the new wellness destination? A new oral (& cheaper) GLP-1 just got approved, Drunk Elephant cuts ties with Sephora “tweens”, & shoes that give you a “turbo boost” are nearly here ★

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Whether your seeking connection, play or to break a sweat, these 8 events caught our eye this month →

PINTEREST

13.02:

The Sound & Light Wellness Ritual with Remedi x Celler8 - think sound bath meets red light therapy on your PEMF mat for a full-body & mind recharge. It's habit-stacking heaven. 

14.02: 

Pickl x Pulse Pickleball & Pilates - the ultimate Galentine's AM sweat session. 

15.02: 

Move + Connect at Sonas Studios - 40-min Pilates class + intimate nourishing brunch curated by two healthy food creators. Leave feeling uplifted & connected, and with a goodie bag featuring favorites from Ancient & Brave and Good Phats. 

15.02: 

Love Louder with Reverber8 @ art'otel. If workout meets rave is your vibe, head to this 50-min high-vibe Pilates session to a live DJ, followed by some necessary rehydration in art'otel's stunning gallery space. 

21.02: 

Sculpted Mind with yoga instructor & neuroscience coach @_evaciland. A 2-hour weighted (yes, weighted!) vinyasa followed by mantra meditation designed to rewire the mind & nervous system. Leave with over £100 worth of wellness goodies. Girl math. 

22.02: 

The Sunday Ritual at The Sanctuary & Soul. Expect a playful movement class that blends Pilates, yoga and free movement to live music, followed by guided journaling. Bring your bestie for just £14.25 each - absolute steal. 

24.02: 

Eat Your Skincare at Aroma-Zone. Find out which foods keep you glowing from within whilst creating your own glass-glow overnight oats to take home. Post-class, explore cult French skincare & wellness brand Aroma-Zone's new store. 

04.03:  

Women In Fitness Leadership panel on AI, data and human-centered innovation. Get the insider scoop on future-proofing your business by integrating AI without losing what makes it yours. A good one to meet other founders & leaders building in the space.

See you next Monday! xo

​

Hey lovely,

Jasmine here, back with your Monday Wellness Dose.

I was blown away by the response to my Instagram story last week about what's coming soon at Daily Rituals. The newsletter gals found out first, of course, at the start of January - but the fact there are over 150 of you now on the waitlist is CRAZY. How did we get here?!

So, it's probably a good time to share a little more.

One of my 90-day goals this quarter was to launch an exclusive community for ambitious women building their most well life. A space where it's as normal to talk about what red light therapy is working as it is your revenue targets or big career goals. See, the thing I've noticed after meeting so many of you at events over the last year is that women who care about wellness, who care about living their most well life - they're all high performers. They're driven, disciplined, and they're building wealth in every sense: money, time, physical, energy, relationships, all of it.

Over the past 18 months of building Daily Rituals, I've been figuring out what works (& what doesn't) - to grow it, monetize it, make it sustainable. But I've also been learning what keeps me well whilst doing it: being in rooms with people who light me up (expanders, as TBM would call it), more rest, & making sure that every day I'm moving at least 1% in the right direction towards my dream life. And honestly? It made me realize that the space I needed doesn't (or didn't) exist.

So - that's where Between Us by Daily Rituals comes in. 

Each month, members get:

• 1-2 live calls with different experts, founders, coaches - covering everything from mastering an abundance mindset to lessons from a wellness founder on building their £1m+ brand. 

• My Field Notes - my full download each month on what I've learned growing Daily Rituals. What's working, what's not, how I'd start a newsletter today, how to land partnerships, revenue experiments - you name it. The unfiltered stuff.

• A group chat - the space for everything from podcast recs to "has anyone dealt with..." questions.

• First access to everything - IRL events, collabs, anything we launch.

If this sounds like your vibe, join the waitlist here. There are just 50 founding member spaces available.

Our first experts will be announced in the next few weeks - but let me know if there's anyone you'd LOVE to hear from, and anything else you'd want from being part of Between Us. 

Now, let's get into this week's Wellness Dose. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• With Valentine’s just around the corner, skip the heart-themed, all-red everything and write a love letter to your future self instead. (Future Me) 

• 14 off-duty essentials that look chic and will actually keep you warm this winter. (Instagram)

★ HEALTHY

• Why your 2026 glow-up starts in your brain. (Spotify)

• If it's not warm, cosy & comforting, we shall not be eating it in January (life's hard enough already on our digestion!). Add this creamy coconut & lemongrass broth with salmon into your rotation this week. (Instagram)

★ WEALTHY 

• It's time to break up with your phone. Here's how to do it in 30 days. (Sahil Bloom). 

• Ever wanted to get on a call with the female founders & leaders you look up to? Think Sami Clarke (Form), Alli Web (Drybar), Katie Welch (CMO at Rare Beauty) & Jaclyn Johnson (Create & Cultivate) - well now you can, thanks to this handy new app. Code WN0J gives you $10 towards your first call. (Intro)

• The playbook on how this studio founder built & sold her company for over $100mil. (Instagram).

The best stories & updates that caught our eye this week → 

• 👀 Not-so-niche wellness: Ultrahuman just announced their new migraine support feature - The PowerPlug. Using your biometrics, the ring will be able to help prevent & warn of incoming migraines - subject to you paying extra for the add-on. Most outlets covering the launch called it niche - except migraines aren't niche at all, unless you're a man. 1 in 5 women experience them, making them 2-3x more common in women than men. The add-on doesn't require new hardware (the ring already collects the data it needs), which begs the question: what should be an upgrade to the standard offering vs. a paid add-on? In fairness, since the ring doesn't come with a monthly sub like Oura, it's their way of increasing your LTV to the brand - and opting into a targeted upgrade does feel nicer than a mandatory monthly sub. That is, until they release another add-on you want too. And another.

• 👑 Be more Tracy: If you haven't heard of Tracy Anderson, you've likely seen clips of her (slightly cult-ish) heated workouts on socials - exhibit A. There's a real lore about her - in the past 20 years, she's launched boutique studios, an online platform, athleisure, post-workout balms, fitness equipment, heartstones (weighted "energy trainers"), and even a hot sauce line. Most recently? TracyFest - a one-day, $500 celebration of the Tracy Anderson Method - and Atlas, her new magazine (with plenty of Tracy's business ventures scattered throughout, naturally). They talk about creating a "brand world" in 2026, & in our opinion - she’s nailed it. Die-hard fans, $100m+ net worth, and the ability to put her name on literally anything & sell it. So with that, our mantra of the week: WWTD (what would Tracy do?). She'd charge more, definitely name things after herself, but mostly - she’d do whatever the hell she wants.

• 😴 Sleep wins: Turns out sleep might be the most important thing we do all day (& night?). A new study just showed that sleep trumps both diet & exercise when it comes to longevity - less than 7 hours was most closely linked with a shorter lifespan. It’s no wonder then that we'll shell out thousands for high-tech mattresses & flex our sleep scores on social (more sleep = living longer = status). If better, deeper sleep is a goal for you this year, here’s what’s worked for us: 1. Mouth tape & nose strips - a small section of this tape does the trick so you don't wake up with a mouth as dry as the Sahara at 3am. And these nose strips keep your airways open to help nose breathing feel easy. 2. Perfecting the wind-down - aka the things you'll repeat daily before bed. It tells your brain it's sleepy time. Jasmine's: shower → LED mask + meditation → quick journal → read → sleep → repeat. 3. More red light - switching your bedside light to a red bulb protects your melatonin and adds another cue to your brain that it's time for the zz's.

• ✈️ Ready to retreat: Of course you are. But finding a retreat that's exactly your vibe is usually the hardest part, so here are some of our top picks right now, depending on what your soul is seeking this year. For a peaceful yoga reset this spring in Sri Lanka, try Unfurl: 6 nights in a yoga sanctuary designed to reignite your creativity and bring you back to you. For a "design-your-own" retreat, head to PACE at Peligoni in Zakynthos this May. For one that'll seriously challenge your fitness, it has to be this 6-night Ibizan retreat. For one that's all about going deeper, healing & breath, try this end-of-summer retreat in the Algarve with breathwork coach Jamie Clements. And for something closer to home? Head to this long-weekend Pilates retreat in a beautiful Cotswolds oasis.

• 🔬 White space: It's not new news to say that women's health is massively underfunded. But a new report from The World Economic Forum just highlighted it goes much, much deeper. Turns out investment into women's health has mainly been in reproductive health, maternal health and cancer - and according to the report, addressing some key (even more) underfunded areas could unlock $100B in market value, and plenty more healthy years for women. The problem? Women's health is typically founded by women, but venture and PE is overwhelmingly male. And whilst it's never that simple in practice, the report hints that a way forward for getting more funding is by reframing women's health into categories VCs already understand: "chronic disease management," "diagnostics," "employer benefits." Bleak. Either way, if you're building in health tech, this newsletter is a must-read.

★ Also caught our eye: Apparently in 2026, we’re “friction-maxxing”, Bangkok’s bougie “Heartbreak Hotel”, stick-on eyelids are a thing now (the opposite of friction-maxxing?), how to scale a beauty brand without diluting your equity & why we’ll take a pay cut for more flexibility ★

VARLEY FLEECE CAP

ALO SHERPA JACKET

SCENE PRODUCTIVITY PLANNER

DR LEVY EYE CONCENTRATE

HIGHER DOSE SAUNA BLANKET

HUDA EASY BAKE PRESSED POWER

See you next Monday! xo

​

Hey lovely,

Jasmine here, back with your Monday Wellness Dose.

So apparently, today is Blue Monday. And whether that feels true for you today or not - I always find it helpful to remember that Blue Monday itself was made up as part of a marketing campaign by a travel company to get people to book holidays.

However you're feeling, this big sis advice is probably applicable for most of us. And if your Monday is feeling a little blue because you’ve got huge goals & haven’t quite achieved what you'd hoped you would have by now - this is for you.

Some personal musings:

Whilst I'm no Bryan Johnson, I do try to keep stock of anything that changes any of my Oura stats, for good or worse, and I thought it might be helpful to share what I've noticed recently:

• A morning walk = more restored time throughout the day

• A late gym session = less deep sleep & more time taken to get to my lowest heart rate

• If I take Cognizin for focus during the day = less deep sleep that night (I think I'm quite sensitive to it!)

• Reducing my daytime stress = better recovery overall from other stress like workouts

• 1-2 drinks, early on in a night or followed by good sleep = recovery is average

• Late sauna (e.g. 1 hour before bed) seems to impact sleep whereas a late bath doesn't = is it because I'm not getting quite as hot in the bath?! Probably. Sauna is recommended 2-3 hours before sleep, FYI.

Nothing groundbreaking, but taken together, it does make me grateful I can track how small tweaks impact me over time and adjust my routine accordingly (or not, and know what’s coming at least!)

Anyways, let's get into this week's Wellness Dose. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• Are exosomes, growth factors and expensive peptides too good to be true? Celebrity esthetician Shani Darden gives her hot take. (Spotify)

• 30 things to do to complete your "shed" before the Year of the Snake ends on 16th February. (Instagram)

• Using blush as concealer = underrated. (Instagram)

★ HEALTHY

• Event: Remember the viral floating sound bath? It's finally back next month. (The Self Love Lab)

• Event: Krissy Cela's EvolveYou app goes IRL this month in London for their Kickstart Club house. Get stronger with a live DJ, post-workout smoothie & goodies - all for £10. (CLIQ)

• Gut-health favourite Biomel are gifting a free month of ClassPass with every new monthly subscriber. (Biomel)

★ WEALTHY 

• Is 2026 the year you dare to dream? Steven Bartlett-backed creator tool Stan Store hopes so, with their $100k contest (closing this month & PSA - there doesn’t seem to be many entries yet..). (Stan Store)

• Are you having a career comedown? Aka despite your enthusiastic LinkedIn posts, the joy from your 9-5 isn't quite hitting anymore. This book could help with the next step. (Stephanie Sword-Williams)

The best stories & updates that caught our eye this week → 

• 💤 The new era of sleep: The idea of being wired up from head to toe in a sleep lab for a night isn't particularly compelling, but what if just one night of data could predict your risk of over 100 health conditions - cancer, pregnancy complications, the lot? Stanford researchers just announced their SleepFM model that does exactly that (& with 80% accuracy too), trained on 600,000+ hours of sleep. The issue? Right now, it needs polysomnography (aka a night in a sleep lab) and it's still a work in progress. But we're hopeful for what it could mean - this month, CES showed us that medical-grade sleep tracking is coming, with tech like Tedream bringing the sleep lab home with just a couple of adhesive patches. Turns out sleep isn't just our 8 hours of rest & recovery - it's a preventive health language we've never learned to understand. Until now.

• 🥤 Size matters: Bigger is not better, apparently, when it comes to how we're consuming our on-the-go protein in 2026. It makes sense too - shakes are a nightmare to mix en route, bars tend to be packed with more bad than good (except these 8-ingredient collagen ones), & casually whipping out some cooked chicken mid-Tube doesn't leave you feeling like your most chic self. Thankfully, new brand NEAP is coming to the rescue with their protein gel packing 20g of protein per pouch and 0g of sugar - truly a busy girl's dream. Also going miniature this year is uber-famous Mel Robbins with her pocket-sized protein "shot" launch (think juice shot, but 23g of protein). What's next? 20g of protein in a tablet? 20g of protein in air?

• 💇‍♀️ The real influencers: If your nail tech, hair colourist or facialist recommends a product, you buy it. No questions asked. Their influence has nothing to do with follower count and everything to do with trust - which is exactly why Italian haircare brand Davines is thriving right now. Whilst the wider market fell 3% in the first half of last year, Davines' US salon sales grew by 10.5%. Their strategy? They doubled down on winning over hairdressers. It's proof that grassroots still works - perhaps now more than ever, especially when you've got a clear USP (& products as good as this blowout spray). So if you're launching a beauty or wellness brand in 2026, don't overlook the people with their hands in our hair, on our faces, on our bodies & doing our nails.

• 💄 That's iconic: The blurring boom was at the forefront of 2025 makeup trends, likely thanks to the clean girl aesthetic that seemed to demand poreless perfection. Searches for "blurring powder" were up 103%, so it's no surprise that after 25 (very successful) years, Armani just reformulated their best-selling Luminous Silk foundation to follow suit. Now with a blurring finish thanks to added skincare favourites like niacinamide & glycerin, plus an expanded shade range. First reviews suggest it's like the original but better - though not everyone's happy. Some are protesting the addition of niacinamide, insisting they want to keep their skincare in their skincare, not in their OG makeup favourites. For those looking for a niacinamide-free alternative, this award-winning one from Haus Labs is worth a try.

★ Also caught our eye: Skipping breakfast is out according to this study, Moroccanoil launches lip balms, Tatcha give us a masterclass in “skin longevity” marketing, a hormone-balancing chilli to try & a Neuroscientist’s 3-step manifestation tool. ★

Raise your hand if you haven't bought anything from adidas since your Sambas approximately a year ago - and then when Molly Mae announced her new collab, you figured, why not have a look at what they've been up to?

Turns out, if you do a little digging amongst some slightly questionable pieces (that perhaps should have been left in 2005 - exhibit A), there's evidence of their pending comeback. And well, it's only right we share our findings! Here’s 6 of our top picks:

FIREBIRD TRACK PANT

SLIM KNIT TRACK TOP

FIREBIRD TRACK TOP

TOKYO TRAINERS

FIREBIRD DENIM TRACK TOP

ZIP THROUGH CARDIGAN

See you next Monday! xo

​

Hey lovely,

Jasmine here, back with your Monday Wellness Dose.

I'll be honest, it's always nice when I check our stats and see a lovely little spike in growth. A few posts did well on socials this week and SO many of you did the Lord's work spreading the word about The Wellness Dose too. Thank you, thank you!

★ Something’s coming… ★ On that note - if you're building a brand, already have one, or are simply interested in growing your newsletter or media brand, I've got something in the works for you. It's (much) less of an investment than consulting with me and it'll be where I share what's working (and what's not..) - everything from socials to ads to the BTS of partnerships, my writing/research process, new tools I'm trying & pretty much anything in between. It's your full insider access to Daily Rituals, and my favourite part is we'll be bringing in an expert (virtually) each month to develop our skills together, whilst also connecting with others on the same journey. More on that very soon.

Ahead of launch, I'm opening just 20 spots with Founding Insider pricing. If you'd like one, just fill out this 30-sec form to let me know.

Now, some (somewhat related!) personal musings: something I've struggled with since starting Daily Rituals is how easily my mood gets swayed by how the business is doing. Good sales - or in my case, subscriber growth, new partnerships = good mood. Bad week? Bad mood. It's definitely not healthy.

But something I've noticed that's helped me so far this year is getting super clear on my 90-day goals. Importantly, these are both personal and professional. So if the business is in a bit of a lull but I'm heading towards a personal goal, it's still a win. And vice versa. Ultimately, it's training my brain that my worth isn't tied to a few business KPIs after I've admittedly merged as one with the business over the past year. Undoing that, at least a little, is very much a work in progress!

I've also managed to FINALLY get consistent with my daily journal practice, and I think this is helping too. If you've been here a minute, you know I attempted the free-writing "daily pages" from The Artist's Way. And although they 100% help with creativity, I'd always find an excuse to not sit down and do the 3 pages. Instead, I've lowered the bar with a new practice I picked up from this audiobook - each evening, when I get in bed, I now simply answer the following: 1 win, 1 stress and 1 thing I'm grateful for. Interestingly, I've noticed I end up probably writing 2 pages, but equally, if I'm not feeling it, a few lines is still a win.

Anyway, enough Monday musings. Let's get into this week's Wellness Dose. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• Red light therapy is going nowhere in 2026, thanks to its proven glow-giving & rejuvenating benefits. This year though, the focus is on the full body and if you’re planning to upgrade your home set up, this panel is our current favourite thanks to the ability to keep stacking on new panels when your budget allows. (Red Light Rising). 

• Can you have it all at once? After her recent 7-figure investment from none other than Steven Bartlett, Maggie Sellers Reum of Hot Smart Rich brought him onto her #1 podcast to dive into that very question. A must-listen for any aspiring creators trying to do it all. (Spotify).

★ HEALTHY

• Event: There’s plenty of gyms for your body, but not enough for the mind. The UK’s #1 mental fitness & visualisation expert is aiming to change that, starting with Mental Fitness Live this month. Think of it as a “brain workout” where you’ll learn her mental fitness techniques, how to visualise & meet others who share a similar growth mindset. (Mental Fitness Live).  

• Event: Sculpt from head to toe with this Pilates class followed by a scalp health workshop at 1Hotel Mayfair. (The Wellness Edit)

★ WEALTHY 

• Weekend plans? If 2026 is the year you start that thing you’ve always dreamt of, you should read this book this weekend. It’s your fool-proof guide to validate your idea, understand the opportunity and take those first key steps, all in a weekend’s work. (Noah Kagan)

• How many no’s will you get this week? According to a business coach to billionaires, we should be aiming for at least 5. (TikTok).

The best stories & updates that caught our eye this week → 

• 🍲 Cook this: If you dodged the dreaded lurg over the festive period, there's a good chance you've got it right about now. So, if you're craving something low-effort, full of goodness & perfect for batch cooking whilst you recover - try this vegan creamy miso stew. If you want to double up on the protein, top with crispy sesame tofu or, if you’re not vegan, this air fryer honey garlic chicken. And if you want a done-for-you monthly seasonal menu - this substack is for you. 

• ⚠️ At what cost: Some tech start-ups are giving out free nicotine patches for "productivity," and it giving modern-day Wolf of Wall Street, except in a WeWork. Whilst nicotine can temporarily boost focus, it's highly addictive. So, if you're looking for a real productivity boost sans addictive stimulants, try this instead: deep work blocks of 45-90 minutes with zero distractions. Why the strict no-notifications rule? Studies show it takes 23 minutes to fully refocus after even a quick glance at your phone or inbox - that's nearly half your work session gone to a "brain hangover." So commit to one block, protect it fiercely, then reward yourself with a proper break (at least 20 minutes). Our current favourite deep work break? Listening to this whilst getting some fresh air. 

• 🛍️ Take notes: When two worlds collide, one can often get lost or diluted - brands end up over-compromising on positioning & aesthetics, and the customer acquisition boost that was promised in the original pitch never materialises. But the new Boots x Anya Hindmarch pop-up in Chelsea? It might just be the collab of the year. Wellness can sometimes feel stuffy, even a little elitist - but their 1970s-inspired pharmacy celebrates Boots' high street heritage in a playful, true-to-Anya way: think googly-eyed bathroom essentials that remind us not to take it (or ourselves) so seriously. The best part? It's all extremely well-priced, from £5 facial mists to £25 for the iconic blue tote. There’s no surprise then it’s been such a hit that queues wrapped around the block on launch weekend, forcing the team to limit purchases from 4 products to 2 per visit. If you can't face the queues, some of the collection drops online at Boots on 8th March.

• ✈️ Far & wide: Some time ago, we realised that going hard on our precious 2 weeks of holiday wasn't recharging us like we needed. Life is hard enough - so now we're seeking places that leave us feeling like ourselves again. Maybe even better? Studies suggest our lives need more play, connection, nature & downtime, and sometimes we just need to feel really well looked after. If that's calling you this year, here are 5 bucket-list wellness resorts on our radar: an off-grid Estonian nature reserve launching this summer, a lesser-known Indonesian paradise where you can swim amongst horses, a Swiss mountain biohacker's haven, a Spanish retreat that feels like you're at one with nature, and Iceland's most Instagrammable spa hotel (followed by Michelin-star dining, of course).

• 🔬 Tech that matters: The Consumer Electronics Show (CES) is where every tech start-up dreams of making headlines & bringing home shiny innovation awards. And despite it covering everything from vibrating knives to AI girlfriends (yikes), health & beauty tech didn't disappoint. This year's standouts included an AI-powered K-beauty scar device that both diagnoses and treats - a first in the global cosmetics industry. It won both beauty & health awards, signalling that scar-healing as a category will boom this year - a rise that goes hand in hand with more people going under the knife in the name of beauty. Other favourites came from the L'Oréal Research & Innovation team showing their huge investments in the (very clever) use of light, specifically infrared, to both style hair and treat skin. Their Light Straight + Multi Styler can style hair 3x faster while leaving it twice as smooth as other leaders in the category, and their new ultra-thin LED Eye Masks (reusable LED eye patches) provide both red and infrared light to treat wrinkles - & we'd put our life savings on them selling like hot cakes when they launch.

★ Also caught our eye: Is intermittent fasting BS? A practical guide to mind-body healing, ‘analogue January’ is the new dry Jan, the supermarket of dreams, a reminder that life should feel like a beautiful dance and why diets suck so much. ★

The New Year Ritual That Sets the Tone for Energy and Glow ✨

January calls for rituals that actually make you feel amazing—and Pique’s Sun Goddess Matcha is mine. It delivers clean, focused energy with zero jitters, supports glowing skin and gentle detox, and feels deeply grounding. Smooth, ceremonial-grade, and crave-worthy, it’s the easiest way to start your day clear, energized, and glowing from the inside out.

Get Up To 20% Off

We hate to admit it, but sadly a new athleisure set does in fact help us get our a$$ to the gym. So, consider these your hall pass for an extra dose of motivation this month.

ONER STRAIGHT LEG BOTTOMS “These don’t look like much, but I’ve yet to wear these and my BF not compliment my gym outfit? They’re super comfy & I miss them when they’re in the wash!”.

EXERCERE BALLET LONG SLEEVE “I’m obsessed with this neckline and layering with a halter bra - super chic & perfect for Pilates. I’m betting we’ll see more semi-sheer athleisure top layers this year”

PE NATION HALTER TANK “Aussie-born PE Nation have been one of my go-to athleisure brands for a while. I love the shape & colour of this tank too - not quite white or cream, it’s elevated & subtly branded”

PE NATION DYNAMIC SWEAT “I usually stay firmly within the neutrals when it comes to athleisure but this is calling me! Again, they’ve nailed the marl tone - it looks more elevated (& expensive) than most sweatshirts”

TALA DOUBLE LAYER VEST “TALA know a thing or two about a sculpting basic for the gym & this espresso layered tank is no exception”

CARBON38 LAYERED BRA “For something a little different, this sporty double-layer crop would liven up any all-black activewear fit.”

See you next Monday! xo

​

Hey lovely,

Jasmine here, back with your first Wellness Dose of 2026.

First up - I asked you all on socials how you were feeling about the New Year, and the vibes were very mixed. Like most of you, I definitely feel a tension between the excitement and the pressure that a New Year brings. So in case it makes you breathe a little sigh of relief: I don't yet have my goals fully firmed up, my vision board isn't complete & I've already broken the new daily habits I wanted to implement on Jan 1st (shocker). Hopefully this newsletter will help though, as I'm sharing how I'm turning ChatGPT into my Executive Health & Life coach to help 2026 feel more aligned, intentional & honestly - successful. I've also been enjoying this podcast recently as it's a reminder that success shouldn't feel so hard all the damn time, despite what most of us high-performers tell ourselves.

In 2026, I turn 30, which has brought on a mini existential crisis of its own - feelings that I thought I'd have got my sh*t together by now, which above all, made me realise I need to enjoy the day-to-day more - experience (& plan!) more joy, live instead of simply working to create the life I want to live. All the textbook "enjoy the journey" stuff. If you're feeling the same, I'd love to hear if anything has worked for you - just hit reply to this email.

Also, so many of you email & DM to let me know how much you love reading The Wellness Dose each week - it genuinely means the world to know you find it useful & hopefully have a little pep in your step each week after reading. If you could tell one colleague or friend about it today, I'd be so grateful! They can sign up here for free.

Let’s get into it. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• Turns out 5 hours of screen time a day = 22 years of your life. So, if 2026 is the year you break free from your phone and be more present, it could be time to fully commit to it with this device (NY Times) or this app that makes you earn your scroll. (OneThing)

★ HEALTHY

• Event: A Neuroscientists guide to running. (Seed Talks) 

• Need a creativity boost? Tackle the 12-week Artist’s Way book, together, with Founder Dianna Cohen and her accountability group. There’s still time to join. (Substack)

• A spa, but for your brain. (TikTok)

★ WEALTHY 

• Event: Learn from successful FMCG brands, pitch your biz, find a mentor and meet other challenger brand founders at this London-based event. (Bread & Jam)

• 5 consumer trends set to define 2026. (Gary Vaynerchuk)

• Why being a content creator might not be the best vocation in 2026. (Harvard)

The best stories & updates that caught our eye this week → 

• 🤖 The next phase of wearables: You probably don't need another health-tracking ring, but what about one that puts ChatGPT on your finger? Yeah, we're not convinced either. AI has already been shown to make us more stupid, but the idea that we eventually "become one" with it isn't new. This new AI ring isn't a merging as such, but being able to go back and forth with AI without a phone or laptop feels like a step closer. It could prove handy for productivity on the go (think voice notes, asking questions, replying to messages and controlling your smart home devices), but it begs the question: do we really need to be more productive whilst we’re away from our screens? Perhaps so if it means we can extend the time away from them. Jury’s out.

• 🧠 Habits for life: Turns out, controlling the controllables - sleep, mindset, stress, social connection - could make your brain 8 years younger, according to a new study from the University of Florida. Using MRI and machine learning, scientists estimated each participant's brain age and compared it to their real age. Those with the youngest-looking brains scored higher across positive lifestyle factors like optimism, lower perceived stress, good sleep quality and feeling socially connected. If you're aiming to implement some new habits right now, here's what science says actually works: it takes 2-5 months for a behaviour to stick (missing a day doesn't reset this, but more consecutive days missed = longer time to stick), daily environmental cues are key (activewear out = gym in the morning), rewarding yourself helps (hello, habit tracker), and new habits stick best when tied to identity that’s backed with evidence ("I did this" → "I do this" → "I am this"). 

• 🍲 What to eat when it's f-f-freezing: The fact you crave heartier, warmer meals in winter shouldn't be ignored - warm foods activate your parasympathetic nervous system, kickstart your digestion and can even lift your mood. Cosy and nourishing is the goal, so these 20 low-carb, high-protein warming recipes are worth a try this (very cold) January. And if you're in search of some accountability, this Winter Reset cohort starting 12th January comes with "gut glow" recipes, shopping lists, daily check-ins & wellness workshops from industry experts for just £39.

• 💡 A Type B’s dream: If you're the kind of person who has 20 tabs open, 47 half-written notes & part-started docs, screenshots everything and then can never find it when you need it - this aesthetic productivity tool is for you. It's equal parts Pinterest and Notion (just easier to use). Simply save anything (using their app or browser extension) into your "digital mind" and AI automatically tags it so you can find it later. We've personally found it most useful for saving things that spark new ideas - so when inspiration strikes, it's all there waiting.

• ☕ Cup of joy (& a little plastic): Whilst many ditch their takeout coffees in January to cut back after silly season, we're firmly in favour of keeping anything that brings us immeasurable joy (and honestly, earning more instead). Two tweaks to optimise it though: ditch the plastic-lined to-go cups (bring your own stainless steel mug or sit in and sip) to avoid chemicals leaching into your barista-brewed joy, and front-load your caffeine. A recent study found that people who drank their coffee in the mornings (even at 3+ cups) had a 16% lower risk of all-cause mortality vs. those sipping throughout the day. And if you're concerned about mould in your coffee - read this.

★ Also caught our eye: How to manifest the life of your dreams, there’s drama at lululemon, a cloud-like brown puffer jacket, binaural beats for healing positive energy. ★

The New Year Ritual That Sets the Tone for Energy and Glow ✨

January calls for rituals that actually make you feel amazing—and Pique’s Sun Goddess Matcha is mine. It delivers clean, focused energy with zero jitters, supports glowing skin and gentle detox, and feels deeply grounding. Smooth, ceremonial-grade, and crave-worthy, it’s the easiest way to start your day clear, energized, and glowing from the inside out.

Get Up To 20% Off

Introducing The HHW Blueprint →

Make 2026 your hottest, healthiest & wealthiest yet

Most goal-setting frameworks result in you working harder and over-extending yourself. This one is about getting clearer - putting as much emphasis on the end goal as how you want to feel whilst you're on the journey to it.

Ultimately, being hot, healthy and wealthy isn't about aesthetics or hustling harder than anyone else. It's about building a life that lights you up, makes you feel abundant and keeps you energised every day. You're already using AI in some form, so now we're turning it into your Executive Health, Life & Business Coach to help you achieve your hottest, healthiest & wealthiest year yet.

It takes 30 minutes to complete, but you can come back to each step at any time. Once you're finished, you'll have a clear set of outputs to keep you on track and motivated throughout 2026. Enjoy!

How it works:

1. Create a new project in ChatGPT/Claude

2. Score yourself honestly using The HHW Scorecard (be brutally honest)

3. Put your answers into ChatGPT with the prompt at the bottom of the Scorecard

4. Answer the Life Inputs prompts and upload into ChatGPT with the prompt at the bottom of the document

5. If you're into spirituality: Add your Human Design Chart and Birth Chart (via screenshots) for an extra layer of personalisation

6. Start refining based on the outputs and what feels most aligned.

7. Finalise your core goals for 2026 (starting with your first 90-day sprint) and your non-negotiables to help you achieve each goal

Quick check: If you've spent more than 45 minutes on this, take a break. Come back to it fresh another day. The best insights often come after you've stepped away.

Bonus ways to use your AI coach

Now that ChatGPT knows you a little better - your goals, what needs to change, and who you're becoming - here's how to make the most of it:

1. Ask for 10 daily affirmations based on everything you've shared and where you're headed

2. Ask for 10 podcasts and books that would actually benefit you based on your dream life

3. Ask it to write a short story of your perfect "normal" day - the kind you can read in a few minutes each morning to get into the right headspace

4. Ask it to create a weekly check-in to track your progress and keep you accountable (what you measure moves!)

5. Ask it to audit your daily habits and tasks, then suggest what needs to change or evolve to reach your goals and become who you want to be

6. Ask what sort of business or career is most aligned to where you are now and what you actually want from life

7. Ask what skills or courses you’d benefit from based on where you are on your journey and the level of expertise you have in your desired pursuit. You can then ask it to create the syllabus for you, or ask for a “mega guide”

PS. Don't spend so long sparring with ChatGPT that you don't actually take action. It's easy to get into an hour-long back & forth and have achieved very little in terms of your actual goals. Know when you've got enough insight and it's time to hand it back to yourself.

Revisit the Scorecard and Life Inputs every 90 days to get clear on your core pillars and goals for the next 90-day sprint.

Now, it's over to you! If you'd like some accountability (and want to put your good vibes into the ether), reply to this email with your first 90-day goal - apparently you're up to 33% more likely to achieve a goal when you share it with someone else.

Let's make 2026 our best yet.

See you next week xo

Hey lovely,

Jasmine here, back with your Wellness Dose.

Thanks for bearing with me last week whilst I recovered from the dreaded lurgy. I'll be honest, whenever I'm ill, I always feel extra thankful for my Oura ring. For one, it's so validating to know you aren't in your head about an illness and secondly, I find it super helpful to know whether things are heading in the right direction. I could see my HRV and resting heart rate slowly but surely improve over the course of about 9 days, meaning that during that time it took all pressure off working out, getting steps in etc. because all I needed to do was rest - even if it felt like I had some energy coming back.

If you're also currently going through it, I found this post helpful for so many different remedies to boost your immune system as soon as something takes hold. I personally upped my vitamin C, started taking NAC again, upped my water intake and slept in every day until around 10.30am!

We're back with a good one this week, so keep reading for:

• Your Wellness Dose exclusive of a free lash oil

• An honest interview with the one & only Roxie Nafousi (still not over it)

• A hot take on why 2026 is the year of self-empowerment & much more.

And in case you missed it, we're giving all commission earned from our 2025 gift guide to the incredible Maggie's charity, so if you've got any shopping left to do, why not do it for a good cause by browsing this list?

As always, thank you so much for being here.

Got forwarded The Wellness Dose? Subscribe here.

The best stories & updates that caught our eye this week → 

• 🔬 2026 = year of self-empowerment: A new week brings with it another at-home testing company either starting, raising or acquiring to expand their diagnostic universe - this week, all eyes are on Function Health. They just raised a sweet $300mil to build an AI system that unifies your lab tests, imaging, wearable data, medical records and layers it with global research. The goal? Create "the intelligence layer of human health" to help you live 100 healthy years. Although impressive, if you're keen for some actual human interaction whilst taking your health into your own hands, try the Healf Zone testing instead: each test comes with a 30-minute video call with an expert to add a little more nuance to your results.

• 🍫 Trending: Pistachios were 2025's viral snack ingredient, but this Danish-born brand is giving them a major revamp with their pistachio-cream covered dates for a high-fiber, naturally sweet candy alternative. Turns out they've managed to add basically any flavour to a date - cookie dough, watermelon, peach, cinnamon roll. One to watch for 2026 - they'll be a Whole Foods favorite in no time.

• 🚀 NASA-approved: Ulta Beauty just became the first major retailer to stock this game-changing portable red light device, designed to turn you into a real-life sleeping beauty. The brand shot to fame after getting a seal of approval from biohacker Bryan Johnson earlier this year - helping him get consistently perfect sleep scores as part of his (rather lengthy) sleep routine. Inspired by NASA research, it mimics the red hues of natural sunsets to boost your sleep-inducing melatonin production through a 28-minute cycle. Hot tip: if you have a red light panel for your skin already, use that. And if you want to DIY your own, buy this red light bulb instead.

• ⛵ Set sail: They've dominated land, so why not sea? If HYROX wasn't quite a cult before, it's definitely one now. They just announced their new "experiences" arm of the business (and it's genius): take a bunch of hybrid-training enthusiasts and sail off into the sunset on a 4-night Mediterranean cruise. Workouts all day, parties at night - they're giving you the chance to "train under perfect conditions, refuel, recharge, join classes and listen to plenty of panel talks" all for just £1.5k per person. Honestly, we're not sure if 4 days of burpee broad jumps is better or worse at sea - we'll let you be the judge. Up next: "camps" and "resorts", likely similar to popular training destinations like The Campus in Portugal or Club La Santa in Lanzarote - the future really is in-person, and HYROX is well-funded & perfectly positioned to capitalise on it.

• 😰 Frazzled: What a time to be alive when a device like this exists. You've likely heard many a podcast talk about "managing your cortisol levels", but aside from catch-all symptoms like poor sleep and low energy, it's been hard to track over time. Now, thanks to Eli Health's saliva-based home test, you can map your cortisol levels to work out what's actually going on and get recommendations to work with your unique rhythm to feel your best. Our hot take? Oura and WHOOP will be watching this start-up very closely with a view to integrating it into their own platform as an upsell add-on, which we'll 100% be adding to our monthly sub.

• 🎧 Can't hear you: With the festive season here, an undisrupted sleep (especially after a Bailey’s hot choc) is key and these "sleep buds" could be the answer. Voted one of TIME's best inventions of 2025 and designed by former Bose engineers, their unique shape means they fit snugly all night whilst playing soundscapes that help you drift off to sleep. And now, they've partnered with mindfulness app Calm to give users of their Calm edition 12 months of free listening in a rather aesthetic "calm" blue. For those who wouldn't use the soundscapes (or don't fancy dropping over £230 on earbuds), these are a good dupe for under £20.

★ Also caught our eye: Is anything not full of microplastics? Underrated at-home beauty hacks, silky soft chocolate PJ’s for Christmas day & four ways to trust yourself more according to a therapist. ★

Over the past 6 years, Roxie Nafousi has gone from rock bottom to becoming "the woman who got 1 million people manifesting". She's also proof of the power of being multi-faceted - bestselling author, podcast host, beauty brand founder, investor, speaker, creator - Roxie has built an empire that proves manifestation isn't just wishful thinking, it's a legitimate business strategy.

Her debut book "Manifest: 7 Steps to Living Your Best Life" became an instant Sunday Times bestseller, its iconic orange cover later spotted in the hands of Bella Hadid and Hailey Bieber. Now, with her latest release "Confidence" and her beauty brand Alia, Roxie is showing ambitious women everywhere that clarity, self-worth, and aligned action can truly transform your life. Today, we're finding out her go-to daily rituals, favourite wellness products and what you can do today to start creating your dream life.

★ Roxie, how much of your success do you attribute to manifestation vs traditional business strategy, or are they actually the same thing?

I genuinely attribute my success to manifestation, because when I look at my 7 Step Guide, I realise it can function as a business strategy in itself. Clear goal setting, building self-belief, taking aligned action, overcoming challenges, and maintaining a positive mindset are essential for any high-performing company. I also absolutely love the business side of what I do - personal branding, community building, creativity, and exploring new ways to communicate my message - manifestation simply gave me the confidence to make it happen.

★ What do you think people misunderstand most about manifestation?

That manifestation is wishful or magical thinking - it’s not. It’s a self-development practice that requires inner work, emotional awareness, and consistent action. 

★ Congratulations on your new book, Confidence! How does confidence play into manifestation? 

Confidence is at the absolute core of manifestation. We can only manifest what we subconsciously believe we are worthy of receiving. Without a foundation of self-worth, it's incredibly difficult to manifest to your full potential. Confidence expands what you believe is possible for you, which in turn expands what you attract.

★ You're managing multiple businesses, a podcast, writing books, investing - how do you use manifestation to sustain that level of output without burning out? 

Burnout used to happen to me constantly, and I realised I had to manage myself differently if I wanted to continue doing what I love. This year I found rituals that transformed my energy and balance: meditation, breathwork, avoiding work after 6pm, family time on weekends, spending time outdoors, exercising, prioritising sleep, keeping my home tidy and cosy, taking supplements, and eating well. They're simple, but when you commit to the basics, everything changes.

★ For someone ambitious but feeling stuck – what is the first step in manifesting the life they want?

Get clear on your goals. You can’t reach a destination if you don't know where you are going. Clarity is the starting point for everything.

★ And if they only have 5 minutes a day?

Close your eyes, take a few deep breaths, and repeat positive affirmations.

★ You launched Alia this year - how was the process of taking it from idea to launch? Any lessons learned?

It was incredibly challenging. I truly had no idea how stressful the production, shipping, and fulfilment side of things would be. Social media can also distort expectations, because we see overnight successes everywhere, when the reality is very different. It wasn't overnight for me, and I'm not embarrassed to say that. My biggest lessons were patience, persistence, and finding people you trust to build with.

★ What's something you're manifesting right now for Alia?

Seeing Alia in Space NK one day would be the dream.

★ What's changed in your wellness routine recently?

This year I discovered some new things I now swear by: Diome RESTED for sleep, Epetome synbiotics (they transformed my gut health), sound baths, electrolytes, and creatine. 

★ A treatment, specialist, or clinic you swear by?

For beauty, Anastasia at ALTA MediSpa - her skin boosters changed my skin this year. For hair growth, Hannah Gombardi. For acupuncture, Renata.

★ Something disrupts your sleep – what's the first thing you do in the morning?

Grab an ice cube, wrap it in a hand towel, and rub it over my face for as long as possible. It wakes you up instantly.

Get Roxie’s latest book, Confidence here - the perfect read whilst recharging over the holidays and prepping for the New Year. Also makes a thoughtful stocking filler for the ambitious women in your life.

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Hey lovely,

Jasmine here, Editor of Daily Rituals, back with your Wellness Dose.

Before we get into it, I saw this yesterday and had to share. Anyone who knows that they’re destined for a “big life” - this is for you.

This week, we’re going head first into gift guides. We’ll be back to our usual order of things (very technical) next week.

As always, thank you for being here. I'm so grateful for you.

Got forwarded The Wellness Dose? Subscribe here.

Gift guide season is truly upon us. Admittedly, we’re a little late to the party, but let's be honest most of us will be buying right up until the last minute - we're BUSY gals.

This year, as announced on Instagram, we’re donating any commission earned when you shop through some of the links below to Maggie's, an incredible cancer support charity in the UK. It's a space we hope none of us ever need, but should the worst happen, Maggie's creates sanctuaries that bring light, warmth, and support when it matters most.

So, if you're going to buy anyway (and let's face it, you are), you might as well make it count. Here’s what's actually worth buying this year, split into 4 easy-to-navigate categories.

Gifts for the high performer

Perhaps my favourite category this year - for the woman who's got big goals, is always looking to level up & is the one in your group that you know is set for major success, one way or another. Chances are, it's likely you (fellow readers), so here's your free pass for a little indulgence.

1. SMARTER by Emily Austen: This is basically a high performer's manifesto to staying sane, feeling productive (not performative) and it also looks extremely cute on your bedside table.

2. Yogi Bare Acupressure Soma Studs: Whether you're an acupuncture devotee or just want to dip your toes, acupressure studs are a great way to keep your zen outside of your appointments, and these new pearl ones are the most chic we've ever seen.

3. MagdaMadeCo Tumbler Set: This gives major CEO energy, it's handblown & will make her feel like she's got her sh*t together when drinking from it at her desk.

4. Kouree "You've got this" Necklace: A brand founded on the ethos of honouring your most important moments & milestones - something high-performers tend not to do in their busy lives. This ultra-chic necklace is a daily reminder each time she looks in the mirror to keep putting one foot in front of the other, and what better way to remind her that you believe in her crazy big dreams too.

5. OTE Travel Mug: Most travel mugs are firmly on our "fugly list" but not this one - it reminds us of a Smeg fridge, in the best way.

6. Hyperice Vibrating Massage Roller: If you've ever had a chance to get yourself some 1-on-1 time with this roller, you'll know it's entirely addictive. Soothing aches in places & ways you didn't know possible, our guess is that the high performer in your life is likely a little tense too - she'll appreciate this one after a busy week taking over the world.

7. One of us by Elizabeth Day: We've loved everything Elizabeth Day since her How to Fail days. It's the addictive sequel to her 2017 novel, The Party, but can be read as a standalone too for the girly who needs to dive into fiction to switch off at the end of her day.

8. Scene The Mae Productivity Planner: Never has anything made us feel like we have our life together quite like having this on our desk every day. With space for goal setting, weekly planning, gratitude & accountability - founders Anna & Ally have thought of every detail & we're entirely obsessed.

9. The What Supp Co Chill Patches: We've been lucky enough to try the full range from What Supp Co - they have something for every mood & moment in a high performer's week - detox for after a heavy meal, beauty for some extra glow, energy for when even the second matcha doesn't hit..

Gifts that feel like a hug

A category that screams "you deserve a duvet day" where you forget your daily step count, order takeout & have a healthy dose of TLC.

10. Olverum Bath Oil: Nothing beats the expensive spa-like smell (even unopened!) of this heavenly essential oil blend. With lashings of lavender, rosemary and lemon peel - we recommend getting the largest size possible - once you've tried it, a bath without it doesn't compare.

11. Wilde House Paper Pieces of You Journal: A 6-week daily prompted journal to reignite what makes you feel the most like you. A thoughtful gift for anyone in your life who might have lost a little pep in their step after a wild 2025.

12. Drowsy Sleep Co Padded Silk Slip Mask: If you've ever had false lashes, or have a weak spot for an LVL, you'll know how handy it is to have a squidgy padded eye area to keep the lashes in tip-top shape. Drowsy's blackout silk mask is the OG for good reason, and this colour is our new favourite.

13. Pairs Merino Wool Bed Socks Gift Set: Turns out, when your feet are warm, your core body temperature drops and in turn you drift off into a deep sleep. There'll be no overheating at 3am with this ultra-luxurious sock set though, thanks to the soft & breathable merino design.

14. Tekla Sienna Stripe Terry Robe: Tekla robes are for the cool girl off duty - high quality organic cotton, Scandi design & evidence that cosy doesn't have to be the antithesis of chic. Nothing quite says grown up like having a boujee bathrobe for your eyes only.

15. Intimissimi Micromodal Long Sleeve: Admittedly, we'd not heard much about this brand before discovering their viral boat neck cashmere long sleeves, and now we're hooked.

16. Nette NYC Chai Milk Candle: An ideal stocking filler - who doesn't want their home to smell of chai milk?! Cosy, sweet and elevated, and unlike many on offer, Nette's candles are clean & sustainable too.

17. Wild House Paper Balance Bingo Pad: An ideal secret Santa gift that's a fun twist on typical self-care notepads. We particularly like that for one day it encourages you to "cry as a form of self-healing" - don't have to ask us twice.

18. YSE Beauty x Compartés Champagne & Collagen Chocolate Bar: A chocolate bar that feels quintessentially festive, bringing together two great loves of YSE founder Jess - chocolate and skincare. Whilst it's definitely no substitute for your collagen powder or bone broth, it's a very cute gift.

19. The White Company Suede Corkbed Mule Slipper: Not only are these great value from The White Company, they're super cosy and yet thanks to their cork bed, they have more structure than most slippers, meaning they'll last much longer too.

Gifts she’ll actually use

A collection of crowd-pleasers, for the girly who's a little harder to buy for - we've got you covered.

20. Our Place 6-in-1 Air Fryer: If you know she cares about reducing the toxins in her life, and hasn't yet joined the air fryer hype - this one is by far the most aesthetic out there - it's made without PFAs and it takes up much less space than most air fryers too.

21. Ninja CREAMi: There's a good chance you've seen many a viral high protein Ninja CREAMi concoction on your FYP already, but if not - in short, this nifty device lets you turn basically anything into ice cream, and relatively low calorie ones too.

22. Healf Zone Test: This might seem a little niche, but we're convinced that this is one of those things that we all say we'll get around to, and likely never do. Unlike most biomarker tests you can buy online, Healf's comes with an in-depth consultation after your results where they help you make sense of it all, rather than hedging your bets with ChatGPT..

23. Kindle: If she hasn't got one yet, there's a good chance she's been eyeing one, plus they're currently 30% off.

24. Good Mess Grain-Free Brownie Mix: Whilst we're admittedly going all-in over the holidays, grains and all, this clean brownie mix feels like the perfect antidote to any potential January blues.

25. Algae Cooking Club Algae Oil: Boujee oil has undoubtedly become the new wine for the health-conscious this year, and this brand is making algae oil a thing. Rightly so - with a higher smoke point than avo & olive oil (aka, you'll get the perfect sear without setting the fire alarm off!), 75% less saturated fat and more omega-9s, it's a powerhouse addition to the wellness girly's kitchen lineup.

26. Melo Matcha: There's something about that mellow yellow tub that brightens every morning, plus when you've got Melo's ceremonial grade smooth Yabukita matcha inside - you know it's going to hit every time.

27. 111SKIN Cryo Depuffing Mask: Whether it's after your scheduled cry (see #17..) or a heavy meal the night before, these are a great all-rounder for all skin types who want an at-home celeb-level glow in just 20 minutes.

28. PHLUR Discovery Set: Who doesn't love having one of these minis in every bag they own?! It-brand PHLUR rose to fame thanks to their clean-er formulas & a viral TikTok moment in 2022 with their Missing Person scent that remains their bestseller 3 years later.

Gifts for the girly girl

This is for the woman in her soft era - she's leaning into her feminine but likely hates the idea of wearing all pink anything. She wants the muted, clean & elevated girly girl, so that's what we're giving her.

29. Saie The Vanity Case: Well-loved for paving the way in clean beauty, now Saie are giving us the ultimate carry-all to throw everything in too. Say adios to having three crusty makeup bags on the go and never being able to find your damn concealer.

30. Oner Straight Leg SoftMotion Bottoms: We're not convinced that the legging is dead, but these keep selling out and for good reason - the perfect go-between of a wide leg & a legging and they work some sort of miracle on our behind too. Thanks Krissy.

31. Kraum Brush Set: Why have normal makeup brushes when you can have handmade brushes meticulously crafted in Japan? The brand claims "it's not you, it's your brushes" and we're inclined to agree.

32. Take a Nap Etsy Digital Print: This sleep-encouraging print requires you to print it & find a suitable frame, but that feels more thoughtful than buying it ready-made anyway.

33. Hercule Studio Archy Mat: This PVC-free mat has the perfect amount of padding for your Pilates workouts, and immediately transports you to that aesthetic £50 per class studio you'd like to frequent more often.

34. Yogi Bare "The Squish" Anti-Burst Pilates Ball: It's no secret that we're fans of Yogi Bare around here, and their new 'anti-pop' Pilates ball comes in three clean neutrals. So well priced that we're pairing it with their matching magic circle ring too.

35. Exercere Ballet Wrap Blouse: Ballet wrap cardis are going nowhere, so this dreamy pecan brown one from cool-girl Danish brand Exercere will go down a treat.

36. Dosey 7-Day Pill Compact: Ideal for travelling and for the girlies who remember to take their vitamins - decant just once a week and keep on your desk or bedside table to stay on track.

Happy gift giving / buying-for-yourself-ing!

✶Want cute (free) stuff?

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★ Easiest way to rack referrals quickly? Share a screenshot of the Wellness Dose on your instagram story with your referral link.

Thank you so much for your support!

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Hey lovely,

Jasmine here, Editor of Daily Rituals, back with your Wellness Dose.

Now, I rarely ask you gorgeous readers for anything. But today, I have a favour to ask. There are over 23k of you reading each week (still crazy to me!), and if each of you referred just one person to sign up - I'd be able to quit my 9-5 tomorrow. And honestly? If I could ditch said job, you'd all win - better content, better brand perks, more events, more freebies - the whole lot (side note: if my manager is reading this, it's all entirely hypothetical for legal reasons, of course). So if you have a girls' group chat, or better yet - your work group chat (instant small talk generator) - please do the Lord's work and help spread the word about The Wellness Dose. Plus, your referral link gets you plenty of wellness goodies (aka a £10 Sephora gift card). So it's a win-win, really. Thank you a million in advance.

Quick update: Last call to join our Manchester Reformer Pilates social this Friday. We just added one extra class at 8pm for those of you who couldn't make the earlier slots. Only 4 tickets left - get yours here.

Got forwarded The Wellness Dose? Subscribe here.

The best stories & updates that caught our eye this week → 

• ✨ Office party, ready: There's something about the darker evenings (read: afternoons), rising festive spirit & our events calendar slowly filling up that has us wanting to switch up our makeup routine for something a little more glam. Well, this tutorial has even the novices amongst us covered with a fool-proof full beat, and now we really want to buy this too.

• 💖 Rising stakes: Could this be the new way for brands to stand out in a crowded athleisure market? Copenhagen cool girl brand Exercere recently opened their first IRL space - but it's not a flagship store. Instead, they've opted for a permanent Pilates studio that's as minimalist & chic as their core collections. Smart, but the stakes are high. For it to truly build their brand world and generate new customers, every touchpoint has to deliver: the class schedule, the teachers, how it feels when you walk in for the first time. Sure, they now have a beautiful space for content (handy), but the real test? Whether people come back - not for the 'gram, but because the experience delivers. The one missed opportunity: turning founding members into community leaders. Each should get an Exercere piece to wear, a monthly discount, first dibs on drops, event invites & referral credit to spend online.

• 🍪 It's homemade: Sales of baking cookbooks are up more than 80% in 2025 (this is the bestseller), with the rise expected to increase as we hit the holiday season. Although some suggest it's driven by nostalgia, we think there's more going on. We're worn out after being back in the office most of the week, seeking simple pleasures that don't require leaving home & likely wanting to know what's actually in our baked goods now we're all more health-conscious. But if you don't have the patience for sourdough starters, this book is a must-have to help batch cook your work lunches & get some time back in your busy week. And breathe. 

• ⏰ Short and sweet: Often, when we're feeling the heat, the things that bring us back to feeling like ourselves again get cut. And as high performers, it can often feel "pointless" if we're not doing something in full & at our best effort. Well, next time you're thinking of skipping a micro-self-care moment - here are two studies to remember: the first showed that just 6 minutes of reading reduced stress hormones by a whopping 68% (we'd bet extra if there's some smut on the cards too...). The second: 10 minutes of meditation increased mindfulness and reduced anxiety as effectively as 20 minutes for most people.  Don't forget - those micro-moments compound too.

• 📅 Book this: The London wellness events calendar just got a big sprinkle of wholesomeness as we head at full speed towards December. Here are a few of our favourites: this Wednesday, enjoy a full-body frequency reset after work with yoga to a live DJ, conscious breathwork and social sauna to finish at Shoreditch &Soul. For something to get the creative juices flowing, head to this beautiful Notting Hill Pilates studio on November 28th for Christmas mug painting and a mat Pilates class. On the 29th, we're likely to be feeling the seasonal craziness, so this candlelight Deep Rest Ritual will be your go-to sanctuary to reset the mind and body. And last on our list - head to 1Hotel Mayfair on December 6th for a morning of red light therapy, yoga, meditation and intention setting for the New Year with The Self Love Lab.  

• 🍝 Cook this: Admittedly, this isn't for everyone, but you're not everyone. If you could add one of the most nutrient-dense foods into your weekly rotation, in a meal you likely already have and enjoy, would you? This slow-cooked beef mince and ox-liver bolognese is an easy way to get nature's multivitamin in without it overpowering the recipe thanks to the beef-to-liver ratio. If you know already it's not for you, go for this instead (albeit you’ll pay much more..).

Also caught our eye..

★ Lights off: It’s time for a dark shower according to this popular doc.

★ Work with your brain: Apparently this routine is the sweet spot to max out your deep work sessions.

★ Breakfast hack: According to a study, adding this oil into your breakfast line up could reduce inflammation.

★ Calling all studio owners: This is mandatory reading ahead of 2026.

Are we being cleanwashed?

You swap out your go-to fragrance for a "clean" alternative, feeling smug about reducing your exposure to endocrine disruptors. Maybe you even like a few #cleanbeauty posts now you're in the club. Then you stumble across this Instagram post from toxic-free advocate Catherine Lockhart:

Sorry, what? Not only do we not know what half of that even means, but that's not what we were led to believe when clicking add to cart. Are the perfumes marketed as "non-toxic" and "safe" actually any better for us? Let's find out.

★ First up, what does "non-toxic" even mean?

Well, since there's no legal definition - we’ve all got our own take on it.

For Lockhart (and many clean beauty advocates), truly non-toxic means entirely natural - no synthetics, ever. But most perfume brands take a broader approach, seeing non-toxic as inclusive of “safe synthetics” e.g formulated ingredients that have been tested and shown not to cause harm at the levels used. 

★ But are "safe synthetics" actually safe?

This is where it gets complicated. A synthetic ingredient is considered "safe" if it's: not cancer-causing, doesn't impact DNA, doesn't mess with hormones at expected exposure levels, doesn't accumulate in your body, and passes allergen testing. A pretty low bar, right? 

These safety assessments typically look at individual ingredients in isolation, not cumulative exposure. So when you layer perfume with your deodorant, haircare, skincare, body lotion, and cleaning products - all potentially containing similar synthetic compounds - does that cumulative exposure change the risk profile? Probably, but the science is still catching up.

It's likely why Lockhart (and others in the clean beauty space) take a precautionary approach and avoid synthetics altogether, since we don't yet fully understand the long-term effects of constant, layered exposure.

★ How bad are the brands not marketed as "clean"? E.g. Gucci, Tom Ford.

Check the back of almost any bottle and you’ll find “fragrance” or “parfum” in the ingredients list. That one word can hide all sorts - natural and synthetic. But, it’s allowed because perfume formulas are protected trade secrets, so working out what's good and less so is pretty tricky. 

For the ones that are available, or they’ve been assessed by the Environmental Working Group (who’s out here doing the Lord’s work in the clean beauty space) - it's a bit of a mixed bag. Gucci, for example, has one fragrance rated as good and another as a high hazard. So, good news, you might not need to skip your favourite fragrance, but check EWG before you buy it. And if it's not listed, ask ChatGPT whether it's classed as "clean" according to the EWG. 

★ So... back to the post that started it all - can we trust "clean" fragrance brands?

In short - yes, depending on what your version of “clean” is. If it’s all natural, then most of these won’t work for you. But if you’re comfortable with safe synthetic options that do away with parabens, phthalates etc then you’ve got plenty more options (this is our current fave).

The DR Verdict: So what should we actually do?

• Check the ingredients - knowing what they've put inside the catch-all "parfum" is important. If in doubt, check EWG, Yuka or run it through ChatGPT if it's not listed.

• Think about your overall toxic load - haircare, skincare, cleaning products, cooking utensils, clothes. If you've cleaned those up, a fragrance with safe synthetics is likely fine. That said, the cumulative exposure question is real - no one's tracking what happens when we layer synthetic compounds across dozens of products daily for decades. 

The bottom line: Lockhart's post isn't wrong - and we commend her for her service, truly. Those brands do use synthetics, but "safe" ones by European standards. Worth noting, she also sells her own clean beauty brand so it’s certainly in her interest to be vocal about her “safe synthetics argument”. That said, as we've learned, "safe synthetic" isn't an oxymoron if you're comfortable with current (imperfect) safety testing. As with most things in wellness, the answer requires you to do your own assessment on what's right for you, based on what you're aiming for & how realistic it is for you.

✶Want cute (free) stuff?

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Here’s your unique link: {{rp_refer_url}}

★ Easiest way to rack referrals quickly? Share a screenshot of the Wellness Dose on your instagram story with your referral link.

Thank you so much for your support!

​

Hey lovely,

Jasmine here, Editor of Daily Rituals, back with your Wellness Dose.

I can’t believe we’re in the second week of November already - I’m hopefully not the only one who hasn’t bought a single Christmas gift yet (albeit I did eye plenty I’d like for myself at the weekend at SpaceNK).

Without giving you whiplash with the topic change, I had a dentist appointment last week, and to my shock horror, I've got to get a filling. Now you may be thinking - why on earth are you telling me this, Jasmine? Well, I mentioned around a year ago I moved to fluoride-free toothpastes. Nothing else has changed, and in my 29 years of teethbrushing, I've had only one other filling as a kid. So safe to say I left the dentist's room, ego slightly bruised, en route to Boots to buy some full-fluoride stuff. The dentist also mentioned that eating fruit raw (aka on its own) was also a no-go, and whilst I don't do it often, it's likely not helped. Turns out fluoride forms a stronger chemical bond with enamel than fluoride-free substitutes like hydroxyapatite and calcium phosphates. So whilst this isn't to say fluoride-free doesn't work, it hasn't for me. I’d love to hear your experiences - hopefully I’m a one-off!

As always, thank you for being here. I'm so grateful for you.

Got forwarded The Wellness Dose? Subscribe here.

The best stories & updates that caught our eye this week → 

• 🌴 From sightseeing to soul-seeing: Wellness tourism is set to hit $12.6 trillion by 2028, and more of us are seeking (read: expecting) the perfect blend of wellness, play & culture when we travel. If you're still in search of your next break, this Balinese retreat is worth checking out. With daily private group paddle lessons, unlimited spa treatments, yoga & three different nourishing food menus to choose from, you'll finish your break feeling fresh instead of frazzled.

• 🏋️ The new bare minimum: According to a Six Senses advisor, gyms need to integrate longevity practices to stay relevant as full-body wellness continues to boom. Our favourite examples? Singapore's SPARKD with their "brain fitness hub," lighter sprinkles of wellness like Virgin Active's sound baths & recovery pods, or taking a social-first approach like the new Six Senses Place opening in London early next year. And it doesn't need to be expensive either - whilst hyperbaric chambers & cryo are hot topics, it can be as simple as a walking club, a women's strength program, or zone 2 & HIIT classes branded as core longevity tools.

• 🤧 Say adios to the common cold: It could be a thing of the past if this Bill Gates-backed startup has anything to do with it. They've just raised $22.4m to support the next phase of clinical trials for their once-a-week nasal spray aimed at "priming the body's natural antiviral defences in the nose" where most flu and viruses take hold. In the meantime, over-the-counter nasal sprays like this have been shown to reduce the number of days spent unwell by 20%. And for some extra support for those who tend to get wiped out during silly season: this supplement reduced respiratory & systemic symptoms (e.g., throat discomfort, runny nose) when taken over a 3-month period. Winter wellness = sorted.

• 📱 The new symptom diary: You've been to the doc, mentioned some recent struggles, and they've advised you to “create a symptom diary”. Well, now there's an app for that. Designed to support those with chronic health conditions, it helps you spot trends in your symptoms and understand how treatments & lifestyle changes are impacting them over time. The app, founded by two powerhouse ex-Canva product leaders, just raised $10.5m to support global expansion and empower more people to show up with receipts for their doctor's appointments. It's catching on too - over 200,000 patients worldwide have signed up, meaning more data to help identify trends in chronic health conditions collectively. We're here for it.

• 💄 Surprisingly good: The product team at Augustinus Bader have certainly been busy. First with their viral Victoria Beckham Beauty Foundation drops collab, perfectly timed alongside her debut Netflix series. And now - they've teamed up with Gen Z favourite Dua Lipa to launch an "entry-price" line. Each product comes packed with their new TFC5™ complex, designed to target early signs of aging vs. their original TFC8™. Retailing from £32 to £65, the minimalist, science-backed line feels more thoughtful than many celeb launches that have gone before it (exhibit A). It ticks all our boxes too: clinical trials, non-comedogenic, cruelty-free, fragrance-free - we could go on.

• 📆 Book this: Having plans to look forward to in your calendar is essential to fight the winter blues. Our top picks this month? This sensory Pilates & Meditation event with NEOM at 1Hotel in Mayfair, a grounding women’s circle at Seven Lion Yard in Clapham Common and a high-energy empowering BeBody sculpt class with major 80’s vibes where attendees are encouraged to where whatever TF they want to workout in.

★ Also caught our eye: An indoor sunlight machine, a well-priced air purifier, an interesting job to grow workplace wellness and are customer’s faces now ad space for brands like Rhode? ★

Stay Calm, Energized & Radiant This Season

The holiday rush is here—don’t just survive it, glow through it. Start every day with Pique’s Sun Goddess Matcha, the ultimate ritual for calm focus, sustained energy, and radiant skin. Unlike coffee, which spikes and crashes your energy, this matcha keeps you steady, alert, and glowing from within. Crafted by Japanese tea masters in Kagoshima, it’s ceremonial-grade, organic, and shaded longer for higher L-theanine and chlorophyll—meaning more calm, more clarity, and a daily dose of antioxidants that support skin, detox, and immunity.

This isn’t just a drink—it’s your secret to thriving through the season. And now’s the perfect time to stock up or gift it. For a limited time, get up to 20% off for life + free gifts.

✨ Elevate your ritual. Energize your glow.

Get up to 20% off

A hot tip to get more from your Podcasts

We’re big fans of a lengthy 2-3 hour podcast or youtube masterclass around here. The problem? We tend to forget most of it soon after, or never get around to implementing anything we learned. Not any more. Now, whether we’ve listened to a deep dive on launching a personal brand or a in-depth breakdown on reversing aging from Daddy Huberman, there’s a simple way to get all the insights into a digestible, easy-to-refer back to format that you’ll actually use. 

• Step 1. Find the episode or masterclass on Youtube and copy the URL. 

• Step 2. Paste it into a Youtube Transcriber like this. 

• Step 3. Copy the transcript & save it into a Google doc.

• Step 4. Upload the Google doc to ChatGPT and use this prompt:

“Summarise this transcript into a concise, 5-minute read (around 700–800 words). Focus on: The core frameworks, models and insights shared, and the most practical actions the viewer can take. Structure the output as: Overview / Context, 3–5 Key Learning Points (use short, scannable sub-headings), 5 Recommended Actions (clear, actionable, not theoretical), Closing Insight or Quote (a single takeaway that captures the spirit of the transcript). Do not restate everything - prioritise clarity and brevity, giving enough information so that it makes sense as a stand alone piece.”

• Step 5: enjoy your custom digest.

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Hey lovely,

Jasmine here, Editor of Daily Rituals, back with your Wellness Dose.

Thank you to everyone who has referred their friends, family & work besties to The Wellness Dose. I'll be sending out your goodies & Sephora gift cards this week!

We're also down to our last few tickets for our Manchester event on Friday 21st November - we've got one space left in the 5pm class and a couple of afterparty tickets to come and enjoy the vibe, try out the Fold bed for yourself & enjoy a drink or two in good company.

And before we get into it - if your Monday is feeling a little flat or overwhelming (it happens, November is a weird one!), here’s 2.5 minutes of free therapy to bring you back to you.

As always, thank you for being here. I'm so grateful for you.

Got forwarded The Wellness Dose? Subscribe here.

The best stories & updates that caught our eye this week → 

• 💰 The time is now: Last week, L'Oréal bought basically every luxury fragrance brand from Kering (the masterminds behind Gucci, Balenciaga, Bottega) in a $4.6 billion deal. Huge beauty conglomerates snapping up brands to expand their portfolios isn't new - Estée Lauder, Puig, and Shiseido have been doing it for years. But now? There's no luxury fragrance left on the table, a tried-and-tested category. So where will they look when they can't go up? They'll niche down (brands aimed at perimenopausal women, for example) and you guessed it - wellness. If you're building right now, consider creating something at the blurring lines of wellness and beauty, add a sprinkle of longevity and AI if it aligns with your skillset (like this), don't forget community-first marketing, and best believe you could be on their acquisition radar once you've got traction. 

• ⚰️ Don't Die: What do Kim K, Paris Hilton and Logan Paul all have in common? Apparently a love for biohacking king Bryan Johnson. They've all just invested in his longevity company Blueprint (to the tune of $60mil) to help him create a platform that will "combine medical testing, nutrition, prescriptions and advanced therapies with an AI health companion." Translation? You'll take another test, and it'll likely direct you to one of Bryan's many supplement lines to purchase. His goal? To make his "Don't Die" protocols accessible - and well, we're curious to see whether his definition of accessible lines up with ours. 

• 🧖 We've peaked: If you've ever been to a communal sauna experience (like ARC or Othership), you'll have witnessed someone dramatically wafting a towel around to push essential oils around the room. A little odd at first, but no less mesmerising. Well, those people are actually sauna masters. And the best just competed at the World Aufguss Championships - aka, the Olympics of sauna. The towel wafting (called Aufguss) is a sauna ritual blending heat, aromatherapy, rhythm and performance. Winners are judged on everything from heat distribution and technique to team spirit. Rumour has it that this soundscaped fresh snow room ritual stole the post-sauna show too. What a time to be alive when creating the best sauna experience is officially a competitive sport. So next time you witness the towel wafting, know that what looks effortless might actually be championship-level technique. Peak wellness is here.

• 🧠 Hot girls train their brain: If you're in the business of living a long and glowy life whilst staying as sassy & sharp as you are now, don't skip brain training. Some tips? According to neuroscientist Dr. Thomas Wood on the Perform Podcast, we need to try complex & novel tasks each week - like learning a new language or dance (extra points as it's often social too). Just like you train your glutes, he suggests splitting your workload into a training schedule for a better brain boost. Think: blocks of deep focused work, "zone 2" steady-state admin and emails, and dedicated rest in between. And then it's all the usual suspects: regular exercise, deep sleep, managing stress and staying hydrated. Listen to the full episode here. 

• ✨ Gimmick or glow? Apparently, there's not a category that Shark can't conquer. After their first foray into skincare tools with the CryoGlow mask earlier this year, they're back with a new at-home facial system - the FacialPro Glow. But not everyone's convinced. It's designed to give you a 5-step facial in just 10 minutes: suction, extraction, hydration infusion and some contrast therapy for good measure. Comments on TikTok suggesting it's anything like a Hydrafacial had some up in arms though, where the girlies were keen to point out that whilst this is a solid choice for maintenance, it's not going to give the same transformative results as an hour with a facialist. Some rightly worry about user error too - suction done incorrectly can cause broken capillaries. If you're trying it, keep your skin taut and start on the lower settings. Our hot take? We're most excited about the Depuffi tool (aka the contrast therapy party) that gets instantly hot or cold for some ultra-lux sculpting, and Shark just answered our prayers by launching it on its own too.

★ Also caught our eye: This claims to give you an hour of rest in just 20 minutes. A lollipop, for your vagina… (no comment). You can now compete in a 5k treadmill championship and a puffer jacket that de-puffs on demand. ★

The athleisure reckoning

It's been a busy few weeks in activewear. NikeSKIMS finally debuted, Lulu collabed with boujee LA grocery chain Erewhon, and every brand worth their weight in nylon released another burgundy/brown collection for AW.

Let's start with NikeSKIMS. Without attempting to speak for the entire population, one can assume we were expecting the best of both brands - Nike's innovative fabrics with SKIMS's ultra-flattering designs. We half got that. One line uses Nike's Dri-Fit fabric and the designs are very SKIMS, but nothing had us running to checkout. There's also stock still available - rare for SKIMS. So either they loaded up inventory to support the long-awaited (slightly anticlimactic) launch, or it didn't quite hit the mark. According to Puck, there's a trainer launch coming soon too, designed to be what the Jordans once were for Nike. No pressure, Kimmy.

Now to Lulu. Their Erewhon collab has been called try-hard (ouch) - slapping the grocery chain's logo all over pieces in an attempt to create, and thus become, the cool-girl LA aesthetic. Whilst we love this colourway, we personally wouldn't have bought them if the Erewhon branding was any more obvious, which is telling. A little ironic too - Erewhon is arguably the epitome of wellness culture, yet their activewear collab uses the same plastic-based fabrics Lulu's always used. If any partnership should've pushed boundaries on non-toxic performance wear, it was this one.

Why does it matter? Well, their target customer - the health-conscious woman in her late 20s and early 30s (ahem, you!) - is pretty clued up these days. She knows her ashwagandha from her apple cider vinegar. She also knows, most likely, that her workout gear is made from plastic soaked in chemicals… Whether she's actively looking to replace it is another thing. But the awareness is there. So whilst Business of Fashion will tell us that the humble black legging is dead - we'd instead suggest that the plastic-based version is. Or at least, it's soon to be.

The problem? The alternatives are slim. Options tend to be organic cotton blends (MATE, Organic Basics, new contender Layere), bamboo or hemp. But whilst these brands are doing great things, the sculpting feeling & stand-out flattering designs aren't quite there yet because of fabric limitations. So we're stuck in this weird limbo - knowing our Aligns are made from plastic but not quite ready to let them go.

Maybe that's why the NikeSKIMS and Lulu drops feel a bit flat. It's just more of the same when the market is slowly starting to seek something different. So with that, it's time to have your say...

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