Hi, I hope you're well.

Emily from The Health Review here 👋 I'm writing from Tokyo, ticking off what has been a very long-standing bucket list trip. A few days in and Japan has already exceeded every expectation. I've been drinking lots of matcha, forest bathing, marvelling at the architecture, the food, the extraordinary attention to detail in everything, and thinking a great deal about what this culture understands about nature, mindfulness, community and respect that most others seem to have largely forgotten. I’m posting stories about it over on The Health Review’s Instagram page in case you’re hoping to plan a trip here sometime too.

This week’s edition covers:

🧬 Health News: Your brain has a hidden cleaning system — and movement triggers it; why creatine may be the most underrated supplement most women aren't taking; and why science now suggests travel might be one of the best things you can do for ageing.

🧠 Feature: Are you living the life you designed — or the one you fell into? I've been thinking about this a lot lately, partly inspired by a fascinating conversation with Michael Faulkner, and partly through my own coaching training. The stats on how many of us are simply frustrated with where life has landed us are difficult to ignore.

🎙️ Podcast: Michael Faulkner — CEO of NKD and co-founder of Moxie — on why so many of us are living on autopilot, how to identify the mental scripts holding us back, and what designing a life you actually want looks like in practice.

Are You Living the Life You Designed — or the One You Fell Into?

A survey of 1,500 working Brits published last year found that more than a quarter were simply frustrated with where life had landed them. Nearly half said they'd have pursued something completely different if they'd had the chance, while one in five still felt actively resentful about the career they'd ended up in. I found those numbers striking — but yet not surprising. Most of us know could say at points we’ve felt like we’re living a life that happened to us, rather than one we’d consciously chosen. 

I've been doing my coaching diploma with the brilliant Andy Ramage over the past few months, and this question — why do so many of us drift into a life by default rather than building one by design — keeps coming up. It's one of the central things good coaching helps people unpick, and it turns out the reasons are more interesting than simple inertia. A lot of it comes down to the scripts we carry around — stories we wrote about ourselves in difficult moments years ago, which our nervous system has been treating as fact ever since. What I find fascinating, and what I've observed in my own coaching sessions, is that when you say those scripts out loud to another person, they almost never sound as convincing as they did inside your head. Getting them out of your head and into a room is often where change actually begins.

I spoke to Michael Faulkner this week — CEO of NKD and co-founder of Moxie, a life design system combining neuroscience, positive psychology and somatics — and he made the point that the British in particular have a complicated relationship with the idea of wanting more, in the sense of saying: this is the life I actually want, and I'm going to work out how to build it. There's something in our cultural wiring that finds that slightly uncomfortable to admit. And meanwhile, according to the World Wellbeing Movement's 2025 report, around seven million UK adults are now estimated to be living below what they call the Happiness Poverty Line. That's more than the entire population of Scotland.

Michael's point — and it's one I've come to agree with through my own training — is that awareness is always the starting point. Not a huge dramatic overhaul, more of an honest look at where your time and energy are actually going, and whether that matches what truly gives your life meaning. And then, as he puts it with a simplicity: just do something - one thing. Because the longer you stay stuck waiting for the perfect plan, the more that becomes its own kind of answer.

You can hear the full conversation with Michael in this week's episode of The Health Review — it's one of those that may ask a bit more of you than most, in the best possible way.

This feature is for educational purposes only and does not constitute medical advice. Always consult your own doctor before making changes to your health.

Emily x

Stop Living on Autopilot — How to Design a Life You Actually Want | Michael Faulkner

How many of us are actually living the life we chose — rather than the one we fell into?

In this week's episode I sit down with Michael Faulkner — CEO of NKD, co-founder of Moxie and someone who has spent 20 years at the intersection of human performance, behavioural science and leadership development — to explore exactly that.

We talk about why so many of us end up on autopilot, the scripts and limiting beliefs that quietly keep us there, and what it actually looks like to take conscious control and design a life that genuinely reflects who you are and what you want.

Michael also shares the framework behind Moxie — a science and soul-based life design system built around the idea that you deserve a life you've chosen, not one you've simply ended up in.

If you've ever had the nagging feeling that something needs to change but you're not sure where to start, I think this conversation will feel very familiar — and very useful.

Thanks for reading!

💌 Loved this issue? Forward it to a friend!

📲 Let’s connect on Instagram: @TheHealthReview

Hi, I hope you're well. I've just returned from a long weekend in Paris — a city I love, but one that has never really been focused on wellness. Smoking is ubiquitous, hotel gyms are normally decorative, and there isn't quite the same energy with optimising health that we've somehow developed in London. I did manage to track down some great spots though — Sant Roch sauna was a brilliant find, intense heat and full-on music throughout; 48 Collagen Café and Dayz Café opposite were both lovely; and going for a little 5k run in the sunshine was simply divine. But the best thing Paris did for my health this weekend was remind me that croissants, chocolate and wandering slowly through beautiful streets are, arguably, a wellness practice in their own right.

Emily x

This week’s edition covers:

🧬 Health News: Scientists discover how superagers maintain memory, a gut bacterium breakthrough which may be quietly causing depression and the world's first wearable perimenopause device.

🧠 Feature: Why We're All Going Back to Our Bodies: The Rise of Somatic Healing

🎙️ Podcast: You Have Always Been Enough — Healing Trauma, Inner Child Work & the Path to Self-Compassion | Soulla Demetriou

Why We're All Going Back to Our Bodies: The Rise of Somatic Healing

If you've been curious about breathwork, ecstatic dance or somatic therapy but not entirely sure what any of it means or why it's suddenly everywhere — this piece is for you. Somatic therapies — body-based healing practices — are booming, with the global market projected to grow at 17.5% annually through to 2032. The word somatic comes from the Greek word soma, meaning body, and the core idea is simple: healing doesn't only happen in the mind. It happens in the body too.

The science behind this has been building for decades, but is finally reaching the mainstream. Three frameworks in particular have reshaped how we understand trauma: Somatic Experiencing, developed by Dr Peter Levine; Polyvagal Theory, developed by Dr Stephen Porges; and the work of psychiatrist Bessel van der Kolk, whose book The Body Keeps the Score spent years on bestseller lists and gave millions of people language for something they'd always felt but couldn't explain — that trauma lives in the body, not just the memory.

The reason body-based practices are thought to help comes down to the nervous system. When we experience something overwhelming, the body activates a survival response — fight, flight or freeze. If that experience is never fully processed, the nervous system can remain in a state of chronic activation long after the danger has passed, showing up as tension, poor sleep, gut issues, anxiety, or that persistent sense of never being quite switched off. Somatic practices work by gently helping the nervous system complete those responses and return to a state of safety — a process supported by a growing body of clinical research, even if the precise mechanisms are still being studied. Breathwork activates the vagus nerve directly, shifting the body from fight-or-flight into its rest-and-repair state. Chanting and toning do the same through vibration in the throat and chest — which is why every spiritual tradition on earth has used the voice as medicine. Ecstatic dance allows the body to move through and release what talk therapy often can't reach.

What I find most compelling about this moment is that none of these ideas are new. Ancient cultures understood the body as central to healing — ecstatic ritual, communal chanting, ceremonial movement were not entertainment, they were medicine. What's new is the science catching up, and a generation that has tried all the talking, taken all the medication, and is still not well, looking back to what humans have always instinctively known. I spoke to Soulla Demetriou, a trauma-informed somatic and transformational coach, about all of this in this week's episode — and it's one of those conversations that’s stuck with me, and I hope it will for you too. Listen wherever you get your podcasts.

This feature is for educational purposes only and does not constitute medical advice. Always consult your own doctor before making changes to your health.

You Have Always Been Enough — Healing Trauma, Inner Child Work & the Path to Self-Compassion | Soulla Demetriou

Most of us spend years trying to improve ourselves. But what if the problem was never who you are — it was the wounds you've been carrying without even knowing it?

In this episode of The Health Review I sit down with Soulla Demetriou — author of You Have Always Been Enough, trauma-informed somatic and transformational coach, and founder of Soulshine Retreats. Soulla's work blends Internal Family Systems, breathwork, nervous system regulation and embodiment practice to guide people through what she describes as depth-led inner work — and her book, published by HarperCollins, is one of the most compassionate and science-backed guides to healing from the inside out that I've come across.

Soulla shares her own journey through anxiety, trauma and the long road back to herself — and what she found along the way that changed everything. This isn't a conversation about self-improvement. It's a conversation about self-compassion. And as Soulla shares, there is a profound difference.

Thanks for reading!

💌 Loved this issue? Forward it to a friend!

📲 Let’s connect on Instagram: @TheHealthReview

Hi, I hope you've had a great week.

If you listen to The Health Review podcast, you'll know that the nervous system is a big focus on the show this year — and I've been trying to take the advice of my own guests when it comes to slowing down and listening to my body more. So this week I did something I've been meaning to try for a while: a 90-minute sound bath at The Sanctuary in east London. And wow — what a beautiful experience.

What I hadn't fully appreciated before going in is the science behind it: research shows that sound vibrations can actively stimulate the vagus nerve, shifting the body out of fight-or-flight and into its parasympathetic — or rest-and-repair — state, while measurably reducing cortisol and improving heart rate variability. (My HRV improved significantly afterwards). In other words, it works on a physiological level, not just a feelgood one. I used the session as an opportunity to meditate and drop into my subconscious, and left feeling genuinely reset and restored in a way that's hard to describe but very easy to notice. So if you've been thinking about trying one — here's your reminder.

Emily x

This week’s edition covers:

🧬 Health News: Discovery of a “natural ozempic”, is a hidden gut bacteria driving Dementia and ALS cases? and the screenless wearable space is booming.

🧠 Feature: Do we really need a “brain upgrade” to thrive in 2026 and beyond?

🎙️ Podcast: Your Brain Hasn't Changed in 30,000 Years. But Your World Has | Why We Can't Switch Off | Dr Shaady Harrison.

Do We Really Need a "Brain Upgrade" to Thrive in 2026 and Beyond?

Towards the end of last year, researchers from the Universities of Zurich and Loughborough published a paper that shared a blunt message around our evolution: the modern world has developed faster than human biology can adapt. Chronic stress, high blood pressure, burnout, depression — these aren't signs of personal weakness or poor time management. They may be symptoms of a fundamental mismatch between the bodies we have and the world we've built.

I've been thinking about that a lot ever since. Especially as so many people seem to be struggling now, and often blame themselves for feeling exhausted or like they're not able to thrive — and it's exactly what led me to reach out to Dr Shaady Harrison for an interview on The Health Review podcast.

Dr Shaady Harrison is a British medical doctor who now works at the intersection of neuroscience, psychology and modern life — advising founders, senior leaders and high-profile individuals on what she calls sustainable high performance. She's a doctor who has seen burnout up close — and who is asking a much more fundamental question. Why are so many of us struggling? And is the problem us, or the world we've built?

Her answer starts 30,000 years ago.

Stone Age Hardware, Modern World Problems

Our brains are, neurologically speaking, not very different from the brains of our ancestors 30,000 years ago. Evolutionary psychologists call this "evolutionary mismatch" — the gap between the environment our biology was shaped for and the one we're now living in. And that gap is vast.

Early humans faced acute, physical threats. A predator, a rival, a storm. The stress response would fire, the threat would resolve, and recovery could begin. The nervous system was designed for spikes — not sustained, low-grade activation.

Now consider what we're asking it to handle: a perpetually full inbox, a 24-hour news cycle, social media comparison, financial anxiety, back-to-back meetings with no space to breathe in between.

As one of the Zurich researchers put it: "Our body reacts as though all these stressors were lions." Except unlike a lion, these stressors don't end — there's no resolution or recovery. 

We also know that conditions most associated with modern stress — high blood pressure, burnout, depression, chronic inflammation — are rare in existing hunter-gatherer societies.

What This Looks Like in Real Life

One of the things Dr Shaady described clearly was the nervous system as a dimmer switch. She aims to have clear on and off points in her day. The problem is that modern life keeps nudging that dimmer up for longer periods of time. And most of us have silently forgotten what the off even feels like.

Most of us, as she put it, are walking around in a state of low-level overwhelm — just never quite fully off. The nervous system wasn't designed for this — and over time, it takes a toll.

The Good News: Your Brain Can Change

Neuroplasticity, the brain's ability to reorganise itself and form new neural connections, was long thought to be limited to childhood. The science has moved on significantly. We now know that the brain retains this capacity throughout life. Measurable structural changes are detectable via neuroimaging after as few as six weeks of consistent practice.

What "Upgrading" Your Brain Actually Looks Like

The interventions that genuinely move the needle on nervous system regulation are not new or complicated. It's about looking back at evolution, simplifying things, slowing down and going back to our roots:

Movement, daily time in nature, morning sunlight, good-quality sleep, genuine rest and time with your community. Hunter-gatherer groups averaged around 150 people. Your brain is still calibrated for something closer to that scale than most of us are living at.

None of this is revolutionary. The hard part is that it requires deliberate slowing down in a world that is structurally built to speed everything up.

What I'm Taking From This

The question I keep returning to since recording this episode isn't "what more can I add?" It's the opposite. What am I doing that is keeping my nervous system stuck in a state it was never designed to sustain — and what would I need to remove or change to give it a chance to come back down?

You can listen to my full conversation with Dr Shaady Harrison — including her specific recommendations for nervous system regulation — on YouTube and wherever you get your podcasts (links below). And if the ideas in this piece resonated, her newsletter Calm Down is well worth subscribing to.

This feature is for educational purposes only and does not constitute medical advice. Always consult your own doctor before making changes to your health.

Further Reading:

Universities of Zurich and Loughborough research

Your Brain Hasn't Changed in 30,000 Years. But Your World Has | Why We Can't Switch Off | Dr Shaady Harrison.

Most of us are walking around in a state of low-level overwhelm. Not in crisis.... just never quite fully off. Always running slightly behind, slightly rushed, slightly on edge.

If that sounds familiar — this conversation is for you.

In this episode of The Health Review I sit down with Dr Shaady Harrison — a British medical doctor trained at King's College London, who has worked across the NHS in general medicine, surgery, emergency medicine and general practice. She now works at the intersection of neuroscience, psychology and modern life, advising founders, senior leaders and high-profile individuals on sustainable high performance. She is also the creator of Calm Down — a weekly newsletter read by people at Goldman Sachs, Google, the NHS, OpenAI and beyond.

What makes Shaady's perspective so distinctive is that she's not a wellness coach selling you a morning routine. She's a doctor who has seen burnout up close and who is asking a much more fundamental question — why are so many of us struggling, and is the problem us or the world we've built?

Thanks for reading!

💌 Loved this issue? Forward it to a friend!

📲 Let’s connect on Instagram: @TheHealthReview

Hi, After a little break, I'm so excited to be back with The Health Review newsletter — and a big hello to all our new subscribers! 👋 I hope you're enjoying the spring weather.

Over the past weeks I've been focused on getting the podcast in front of more people and attending health and wellness events, and it has been so rewarding to hear from listeners all over the world. My mission for 2026 is to bring more education around the nervous system, burnout, and how we can connect more deeply with ourselves — in a world that feels crazier than ever. If you've been listening to the show recently, you'll know we've been exploring topics like the vagus nerve, digital detox, neuroplasticity, and what AI is doing to our brains, with some brilliant guests who are right at the cutting edge of their fields. Thank you for being on this journey with me. Every stream, share, and subscription really makes a difference.

In this week's newsletter, alongside the most interesting health and wellness stories from recent days, I'm sharing some research on spirituality and the biology of belief. The word spirituality gets thrown around a lot in the health and wellness space — but there's rarely much discussion about what it actually means or what it does for our health. I hope you find it as interesting as I did.

Emily x

This week’s edition covers:

🧬 Health News: A major cancer detection breakthrough, why the difficult people in your life could be ageing you faster, and new research on coffee and your brain

🧠 Feature: The Biology of Belief — what science now says about why spiritual practice makes us healthier

🎙️ Podcast: A nutritionist's honest guide to GLP-1s, ultra-processed food, and how to eat well in the modern world

The Biology of Belief

What science now says about why spiritual practice makes us healthier

A few years ago, if someone had told me that having a spiritual practice could measurably reduce my risk of dying early, I would have smiled politely and moved on. I was interested in evidence and things you could measure.

But it feels like spirituality is everywhere right now. Scroll through Instagram or sit through any health podcast and it won't be long before someone — a wellness influencer, a longevity researcher, a celebrity — mentions their meditation practice, their sense of faith, time in nature, their sense of something bigger than themselves. The word gets used a lot but rarely gets explained. 

As it turns out, the data is pretty interesting on this.

Over the past two decades, researchers at Harvard, Johns Hopkins, and the NIH have been looking at what happens in the body when people engage with spiritual practice. Not just going to church — the broader stuff like meditation, time in nature, ritual, a genuine sense of connection to something beyond your own life.

Let's start with meditation. A meta-analysis of 89 randomised controlled trials shows that regular mind-body practice consistently brings down cortisol — your main stress hormone — and reduces inflammation. One key marker researchers track is IL-6, a protein that signals inflammation and is linked to depression, heart disease, and faster ageing. Meditation brings it down. There's also early research suggesting long-term meditators have better-preserved telomeres — the tiny protective caps on our chromosomes, like the plastic tips on shoelaces, that wear down with stress and age. Not definitive yet, but consistently pointing in the same direction.

Then there's nature. Japanese scientists have spent years studying shinrin-yoku — forest bathing — which is really just spending mindful time among trees. Time outdoors calms the stress response, activates the part of the nervous system responsible for rest and recovery, and drops cortisol meaningfully. One University of Michigan study found a 21% per hour reduction from nature experiences of just 20 minutes. Some of this appears to come from phytoncides, compounds released by trees, which seem to directly strengthen immune function.

And then there's awe. UC Berkeley psychologist Dacher Keltner describes it as a fundamentally spiritual emotion — that feeling of smallness in front of something vast. His research measured seven positive emotions and their effect on inflammation. Awe came out on top. Not happiness, not love. It could be a piece of music that catches you off guard, a view that stops you or the world feeling bigger than your problems.

A Harvard study following over 74,000 women for 16 years found that those with a regular religious practice had significantly better mental health, lower rates of depression, and lower rates of substance use — even after accounting for lifestyle and social factors. Viktor Frankl argued decades ago that meaning is one of the most powerful buffers against suffering. Neuroscience is beginning to find the biological evidence for exactly that.

None of this requires a religion, or any particular set of beliefs. What seems to matter is something more fundamental — connection, wonder, searching, the sense of being part of something larger than yourself. 

Further Reading:

Meditation/Cortisol meta-analysis

Forest bathing

Awe/Inflammation

Harvard Study

A Nutritionist's Honest Guide to GLP-1s, UPFs & How to Eat Well in the Modern World | Rob Hobson

This week on The Health Review I'm joined by award-winning nutritionist Rob Hobson — and this is one of those conversations that manages to be both eye-opening and reassuringly sensible at the same time.

Rob has spent over 20 years cutting through nutrition noise, and what I love about his take is that he doesn't speak in absolutes. He brings nuance to conversations that are usually very black and white — whether that's GLP-1 medications and what they're actually doing to people's nutritional status, the ultra-processed food debate and the grey areas most people miss, or why the UK's relationship with food is in the state it's in and what would genuinely change it.

We also get into something that doesn't get talked about enough — the hidden nutritional risks for the millions of people now taking Ozempic and Mounjaro without proper dietary support. If you or someone you know is on these medications, this episode is essential listening.

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Hi, I hope January is treating you kindly so far.

Whether you’re easing into the year slowly or already feeling the pull to hit new goals, I hope you’re able to give yourself a bit of space to embrace the winter season — quieter days, slower rhythms, and a different kind of momentum that doesn’t focus on pushing through.

This week on The Health Review, I’m exploring a few themes that feel especially relevant right now: how winter affects our mood and nervous system, why light exposure and getting outside really matter during darker months, and some of the science-backed ways we can support our bodies without adding more pressure or “fixing” ourselves.

I’m also sharing a round-up of the latest health news and studies worth knowing about.

Thanks so much for reading — and as always, I’d love to hear your thoughts.

Emily x

Science-Backed Ways to Survive Winter (Without Just Waiting for Spring)

If you find winter in the UK hard, you’re not alone.

Short daylight hours, cold temperatures and disrupted routines have a measurable impact on mood, energy and the nervous system. UK data consistently shows a seasonal rise in low mood, stress and emotional strain during winter months, particularly in January and February. When you live somewhere like London, where life continues at full pace regardless of season, it’s easy to feel completely out of sync with what your body actually needs.

For years, like many people, I treated winter as something to endure — counting down the weeks until spring or pinning my hopes on a winter getaway. This year, I’m approaching it differently: by using science-backed tools to support my nervous system through the darker months.

At the heart of that shift? Light, movement, and regulation.

Why winter is harder on the nervous system

Winter creates a perfect storm for nervous system dysregulation. Reduced daylight disrupts circadian rhythm and cortisol timing, while colder weather and social contraction can increase isolation and stress. Over time, this can keep the body in a low-grade fight-or-flight state — even if everything else (diet, exercise, sleep) looks fine on paper.

This is why winter wellness is about sending clearer signals of safety to the brain.

Light therapy: one of the most effective winter tools

One of the biggest changes we can make, and one I’ve made this winter is being intentional about morning light exposure.

In the UK, many of us simply don’t get enough daylight early in the day — especially when workdays start before sunrise (which is around 8am at the moment). I’ve been using a SAD lamp in the mornings to get light into my eyes early, which has helped noticeably with energy and focus.

There’s strong evidence behind this. Morning light exposure helps regulate circadian rhythm and supports healthy cortisol release — which plays a key role in mood, alertness and stress resilience. Neuroscientist Andrew Huberman often explains that light in the first hour after waking is one of the most powerful ways to anchor the body clock, particularly during winter.

Think of it less as a “mood hack” and more as a biological signal that tells your nervous system: it’s safe to wake up and engage.

Getting outside (even when it’s cold)

Alongside light therapy, science shows it’s a good idea to prioritise getting outdoors — especially on brighter days — even when the weather isn’t inviting. 

Gentle outdoor walking supports parasympathetic nervous system activity, improves mood regulation and reduces stress hormones. It also helps counteract the sensory deprivation that winter can bring when we spend more time indoors, under artificial light.

Supporting the nervous system through warmth and rhythm

Winter is also a time when the body naturally craves warmth and predictability. Sauna has become one of my favourite tools for this — not just for relaxation, but for nervous system support. Research has linked regular sauna use with benefits for cardiovascular health, stress resilience and relaxation, likely due to heat exposure encouraging a parasympathetic response and improved circulation.

Get more rest

From a biological perspective, we are wired to slow down and rest more in winter — even if modern life doesn’t always allow for it.

From an evolutionary perspective, humans were never designed to maintain the same pace year-round. Winter historically meant conserving energy, staying closer to home, sleeping more and moving less. These slower rhythms supported immune function, repair and nervous-system recovery during a season that was more physically demanding and less predictable.

Recognising this can be quietly liberating: rather than fighting the season, we can work with it — allowing more rest, slower rhythms and gentler days without feeling guilty about it. 

More broadly, I’m working with winter rhythms rather than against them:

-more sleep

-gentler social plans

-consistent routines that signal predictability

-breathwork and meditation to regulate stress

-nourishing, warming meals

Winter doesn’t need to be rushed

Instead of seeing winter as lost time, it can be a surprisingly productive season — just not in the obvious, high-intensity way we’re used to. It can be a time for reflection, planning, and getting clarity on priorities without burning through energy.

As we head further into 2026, nervous system regulation is shaping up to be one of the most important health conversations — and for good reason. So many of us are living under chronic stress, and winter often exposes that more clearly.

If you struggle during this season, it doesn’t mean there’s anything wrong with you. It means your body is responding to real environmental cues — and with the right support, it can feel different.

This Week on The Health Review Podcast:

Why Your Struggles Are “Mind-Made” — And How Compassion Leads to True Success with Dr Nilesh Satguru

In this episode of The Health Review, I’m joined by Dr Nilesh Satguru — a former medical doctor turned self-mastery coach and compassion trainer whose work spans five continents.

After more than a decade practising medicine, Nilesh realised that many of the struggles we face — anxiety, self-doubt, lack of clarity, emotional overwhelm — often aren’t external problems. They’re mind-made. And until we learn to understand the mind with both science and compassion, true success remains out of reach.

In this conversation, we explore:

-What often leaves us feeling stuck, despite “doing everything right”

-Why our mind-made issues can quietly ruin relationships

-The neuroscience behind compassion and emotional regulation

-What “going inwards to give outwards” really means in daily life

-How to reconnect with purpose, clarity, and inner peace

If you’ve ever felt driven yet disconnected, successful yet unfulfilled, or stuck despite personal growth work, I hope this episode will speak directly to you. 🎧

Listen now on Apple Podcasts, Spotify or watch on YouTube.

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Happy New Year 🤍

I hope you had a wonderful festive break with plenty of rest, good food and connection. 

I’ve been lucky enough to spend some time somewhere warm and beautiful over the break, which gave me a chance to properly switch off. That space gave me time to reflect and plan what’s next for The Health Review. I’ve got lots of new ideas taking shape and some really exciting guests lined up, covering topics like nervous system regulation, detoxing and women’s health — all areas that feel especially relevant as we head into a new year.

If you’re using the start of 2026 to reset or refocus your health goals, I hope this newsletter can be part of that with you. I’m so grateful you’re here and really excited to explore what this year brings!

Anyway, onto this week’s health news — lots of interesting studies, trends and discoveries to get into…

This week’s edition covers:

Health News: UK supermarket launches food line for GLP1 users, record numbers take part in dry Jan and new therapy to help heal aging guts.

Feature: Why nervous system regulation is one of the biggest health shifts heading Into 2026.

This Week on The Health Review podcast: 🎧 The Biggest Wellness Trends of 2025 — and Predictions for 2026.

Thanks so much for reading — and as always, I’d love to hear your thoughts.

Emily x

🧠 Why nervous system regulation changed everything for me last year— and why it’s one of the biggest health shifts heading into 2026

For a long time, I thought I was doing everything “right” for my health.

I exercised regularly. I ate well. I slept as much as my schedule allowed. I took the supplements. I was disciplined and career driven. And yet, for years, I still lived with a baseline level of anxiety, tiredness and overstimulation that never quite lifted.

It wasn’t until 2025 that something really clicked for me: you can do all the right things for your health and still have an overwhelmed nervous system.

In 2025, my pace of life changed. I pulled away from full-time TV news work, early alarm clocks and constant urgency. My schedule got quieter. I spent more time walking alone in the park, reflecting, meditating, and breathing. And slowly — almost without trying — my nervous system began to settle.

The shift has been transformational.

As I started feeling safer in my body, I noticed something unexpected: I was showing up more authentically. I felt more connected to myself. I understood who I was on a deeper level. Ironically, this came alongside a realisation that 2025 was my most successful year to date — not because of career or financial reasons, but because of the emotional and personal growth I experienced. For so long, I’d associated slowing down with falling behind or not achieving enough. Now I see it very differently.

The Science Behind Why This Matters

What I experienced personally is increasingly backed by science.

Chronic stress and constant stimulation keep the nervous system locked in a fight-or-flight state, even when the basics — diet, exercise, sleep — are in place. Over time, this state is linked to anxiety, low mood, inflammation, gut issues and burnout.

Neuroscientist Andrew Huberman has said that “most mental health issues are really issues of nervous system state.” When the body doesn’t feel safe, it doesn’t matter how “healthy” your habits look on the surface. 

Trauma researcher Stephen Porges, who developed Polyvagal Theory, explains it simply: the nervous system is constantly asking “am I safe?” When the answer is yes, the body can rest, digest, connect and repair. When it’s no, everything feels harder.

This helps explain why nervous-system regulation has become one of the most important — and talked-about — wellness themes going into 2026. People aren’t trying to optimise anymore. They’re trying to switch off.

What Actually Made the Difference for Me

There wasn’t one big intervention — it was a series of gentle shifts that compounded over months.

Breathwork, especially the physiological sigh, became a way to quickly signal safety to my body.

Long solo walks in the park, often without headphones, gave me space for reflection and unexpected realisations.

Sauna sessions, several times a week, helped my body move out of stress mode and into deep rest.

Talking more openly — with friends, with myself. Prioritising social connection has been proven to improve stress levels and large-scale data suggests that loneliness carries a health risk comparable to smoking or physical inactivity.

Exercise & stress 

One thing I’ve noticed on this — both personally and in the wider wellness conversation — is a quiet shift in how people are relating to exercise.

For years, movement was framed primarily as a way to burn calories, get stronger or release endorphins. But emerging research suggests that how we move matters just as much as how often. High-intensity exercise can be incredibly beneficial, but when layered on top of chronic stress, it can sometimes add to nervous system load rather than relieve it.

Studies have shown that gentler forms of movement — like walking, mobility work, strength training at a moderate intensity, and time outdoors — can support parasympathetic activity and improve mood regulation, especially for people already living under sustained pressure. This has certainly helped me in recent months, and may help explain why walking clubs, hiking groups and lower-intensity fitness trends have surged over the past year.

Looking Ahead to 2026

If there’s one thing I hope people take from this, it’s this: change usually happens gradually, often when you least expect it.

I wasn’t trying to fix myself in 2025. I simply slowed down. And over time, I had small epiphanies — every few months — that some of my new habits were quietly changing things. 

And going into 2026, I’m showing up differently now. Feeling calmer, more connected and enjoying a slower pace of life.

If you’re reading this and feeling stuck, overwhelmed or overstimulated, I hope this offers some reassurance: it can change — if you give yourself the time and space to let it.

This Week on The Health Review Podcast:

The Biggest Wellness Trends of 2025 — and Predictions for 2026

What really defined wellness in 2025 — and what’s actually worth carrying forward into 2026?

In this second part of our end-of-year health and wellness roundup, I’m joined by health coach and speaker Vanessa Sturman to unpack the biggest wellness shifts of the past year — from the rise of biohacking studios and body scanners to the growing focus on nervous-system regulation, gentler movement, nature-based health and recovery.

We talk about the wellness products and technologies that genuinely stood out, why retreat culture and luxury wellness travel exploded, and how tools like wearables, red light therapy and sauna became mainstream. We also explore some of the more complex conversations of 2025 — including AI therapy and where the line sits between helpful innovation and too much optimisation. As we look ahead to 2026, Vanessa shares her thoughts on which wellness trends feel meaningful, which might fade away, and the ideas she’s most excited to watch.

🎧 Listen now on Apple Podcasts, Spotify or watch on YouTube.

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Hi everyone — hope you’ve all had a good week. I can’t believe how quickly we’re inching towards Christmas… it honestly feels like we blinked and the year fast-forwarded.

I’m writing this from Paris, where I’ve escaped for a few days. Naturally, I had to make a stop at 48 Collagen Café — the wellness-meets-beauty spot. Think collagen lattes, smoothie bowls and LED face masks you can literally wear while you drink your coffee. It’s such a fun mash-up of beauty and wellness. Every recipe on offer has been carefully crafted and the experience combines nutrition, aesthetic technologies (photobiomodulation, radiofrequency), and skin biohacking. Well worth checking out if you’re ever here and are looking for a cool experience!

Anyway, onto this week’s health news — lots of interesting studies, trends and discoveries to get into…

This week’s edition covers:

Health news: 🧬 Longevity spending set to hit $8 trillion, could dates be a natural anti-inflammatory boost? and coffee is having a wellness moment.

Feature: 🙃 The Happiness Trap: Why Chasing Constant Joy Is Making You Less Happy

This Week on The Health Review podcast: 🎧 The Truth About Affairs, Shame & Why Relationships Break Down with psychotherapist Victoria Shalet

Thanks so much for reading — and as always, I’d love to hear your thoughts.

Emily x

The Happiness Trap: Why Chasing Constant Joy Is Making You Less Happy

If you feel like chasing happiness has turned into a full-time job, you’re not imagining it.

We’re tracking everything these days — our steps, sleep, cycles, screen time, productivity, even our “mood scores.” We’ve tried journaling, supplements, breathwork, “that perfect morning routine,” and still… so many of us often feel flat, anxious, or quietly disappointed that despite doing all the things, we’re not as happy as we think we “should” be.

According to a recent paper by psychologist Ole Höffken, published in the Journal of Happiness Studies, the problem isn’t you — it’s the way our culture has defined happiness in the first place.

Happiness isn’t the absence of negative emotion

Höffken’s starting point is simple: happiness isn’t meant to be one long, uninterrupted high.

In the paper, he describes happiness as a “favourable balance” between positive and negative emotions — basically, a ratio, not a permanent mood.

Which means:

• Feeling sad or anxious doesn’t mean you’re failing at happiness
  

• You can be broadly “happy” and still have tough days
  

• The goal isn’t to delete difficult feelings — it’s to make space for them
  
  Höffken uses grief and nostalgia as examples. You can deeply miss someone and still feel warmth and meaning when you remember them. That mix of sadness and joy isn’t a problem — he says it’s a totally normal part of a healthy emotional life.

When modern life overloads an ancient system

Höffken also looks at happiness through an evolutionary lens — and this is where things get interesting.

Our emotional wiring evolved in small groups, with real danger, limited choices and very little stimulation. Today? We’re swimming in abundance, information and dopamine.

He highlights the impact of “supernormal stimuli” — basically, modern rewards that are way more intense than anything our ancestors ever dealt with:

• Sweetness that once arrived rarely in foraged fruit is now available as constant, intense sugar.
  

• The small but powerful signal of inclusion in a tribe is now mimicked by endless likes, notifications and follower counts.
  

• Status, which once tracked useful roles in a group, is now measured in remote metrics – income, prestige, visibility – against a global comparison field.
  

  These amplified rewards can pull strongly on our brain’s motivational circuits. Over time, we adapt to the intensity and need more of it to feel the same. That’s when our emotional balance starts getting thrown off.

A “compass”, not a map

Höffken doesn’t give a full happiness formula (sadly)! Instead, he says an evolutionary approach gives us a compass — something that points in the right direction, not a step-by-step plan.

According to his work, that compass tends to point towards:

• Moderate, manageable stimulation (not constant intensity)
  

• Real belonging and cooperation, not performance or visibility
  

• An emotional balance, where positive and negative feelings both have space

In other words, happiness is a process, not a finish line. It’s less about staying in a good mood 24/7, and more about how well your inner emotional ecosystem is functioning overall.

What this means for real life

Even though the paper is academic, the implications for daily life are actually very practical.

Höffken’s research suggests shifting the question from:

“How can I feel good all the time?” to “Is my emotional system getting the conditions it needs to stay balanced?”

That might mean:

• Noticing where your day is overloaded with “supernormal rewards” — doom-scrolling, notifications, constant stimulation
  

• Spotting where you’re missing more basic human needs — proper rest, face-to-face connection, shared experiences, meaningful goals
  

• Letting mixed, messy, contradictory emotions be normal instead of treating them as a red flag

And maybe the most grounding reminder from Höffken’s work:

Our biology was never designed for perpetual bliss. So expecting that from ourselves only sets us up for disappointment.

Instead, the real opportunity is designing lives that work with our emotional systems, not against them — lives built on real connection, manageable stimulation and a sense of meaning.

And when we do that? Happiness becomes less of a chase… and more of something that naturally emerges in the background.

This Week on The Health Review Podcast:

🎧 The Truth About Affairs, Shame & Why Relationships Break Down with Victoria Shalet

This week, I’m joined by Victoria Shalet, a Humanistic Psychotherapist and Certified Relational Life Therapist, for an honest conversation about the emotional patterns we carry into our relationships, often without realising it.

Victoria explains what happens inside Relational Life Therapy, and why working through each other’s wounds together can lead to more compassion, better communication, and a deeper sense of connection.

We talk about how childhood experiences shape the way we love today, and why shame — even when it’s subtle — can quietly run the show.

Whether you’re single, dating, or in a long-term partnership, you’ll take something from this episode!

🎧 Listen now on Apple Podcasts, Spotify or watch on YouTube.

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Hello, and welcome back to The Health Review!

These dark mornings and early evenings are starting to hit hard, aren’t they? 🌧️ I’ve been trying to keep my routine of getting outside for at least an hour a day — even if it’s gloomy or drizzling. After spending the summer prioritising morning sunlight for the reported circadian rhythm and mitochondrial health benefits, this time of year can feel like a real step backwards. I’m curious — how is everyone else coping? Are you still managing to get your light exposure in, or have you tried using a SAD lamp to fill the gap? I’m tempted to invest in one!

This week’s edition covers:

Health News: 💊 FDA removing the warning on HRT treatments, employers failing to support workers going through IVF and a stretching studio expands in the UK.

Feature: 🧬 Are full-body scans worth the hype? We explore my experience with Neko.

Trends: 🌿 Lymphatic-Drainage Moves: The Social-Media Trend Worth Trying.

Thanks so much for reading — and as always, I’d love to hear your thoughts.

Emily x

Trending Right Now

🌿 Lymphatic-Drainage Moves: The Social-Media Trend Worth Trying

You may have spotted videos popping up on Instagram or TikTok of people doing wild arm-swings, light jumping and body-bobbing routines — all in the name of “lymphatic drainage.” These moves are rooted in ancient Chinese medicine and qigong practices (for example, the arm-swinging technique known as Ping Shuai Gong) that encourage the body’s lymphatic system to flow.

It’s claimed these daily movements can help reduce puffiness, boost circulation, and improve energy levels by encouraging the lymph — the clear fluid that carries immune cells and waste — to move more efficiently through the body. While there isn’t much hard data behind the trend yet, we do know that the lymphatic system relies on movement and muscle contractions to function well. That means light exercise, deep breathing, and stretching genuinely do play a role in helping it flow.

Here’s a standout social account from 𝐌𝐢𝐜𝐡𝐚𝐞𝐥 𝐇𝐨𝐥𝐥𝐚𝐧𝐝 showing simple sequences (e.g., “stand with feet hip-width, arms swing to shoulder height, knees soft, breathe deeply for 1-2 mins). Enjoy!

🧬 Are Full-Body Scans Worth the Hype? My Experience with Neko

Preventative health has become one of the biggest wellness trends of 2025 — and I can see why, it’s also something we discuss a lot on the podcast. The idea is simple: by understanding the state of your health today, you can catch potential issues early and take steps to prevent illness later. After seeing the hype around Neko online — with its minimalist, sci-fi-style clinics and promises of “a full-body health MOT” — I decided to book in and see whether it really lived up to the hype.

For £300, Neko claims to map your entire body using lasers, cameras, and ECGs in under an hour. Compared to the cost of the individual gut and hormone tests I’ve done before (which often run over that), it actually seemed good value. The experience itself felt more like stepping into a spaceship than a clinic — all sleek surfaces and glowing tech. The staff were friendly and reassuring, and the whole process was non-invasive. I was scanned head to toe, mole-mapped in seconds (every freckle captured and later reviewed by a doctor), had blood taken, eye pressure monitored, and even my grip strength tested. My blood sample shot off through a wall chute — and minutes later, my results appeared on screen.

The highlight came during the consultation: a clean digital dashboard displaying an image of my body and my key health stats — think Spotify Wrapped, but for your health. I learned my heart health is seven years younger than my chronological age (I’ll take it!) and that my cholesterol and blood sugar are both in the optimal range. The consultation felt a bit scripted — likely a reflection of how many patients they see daily — but it was still informative and efficient.

There were a few teething issues. Part of my ECG didn’t record properly, so I had to return the next week for a quick re-scan, but the team handled it well. Overall, I left feeling reassured and surprisingly motivated. Even though I live a very health-conscious lifestyle, there’s something powerful about seeing the data confirm that your efforts are paying off. I’ve already booked in again for next year (with a £50 discount), and I can see how tracking changes annually could help build a real picture of your long-term health.

Neko isn’t the only option, of course. At the top end of the market, Echelon Health in London offers ultra-high-resolution MRI and CT “Health Assessments” for around £2,500–£10,000, aimed at early detection of cancers and cardiovascular disease. Scan.com provides more targeted MRI or CT scans from £300–£800, while Human Longevity (HLI) and Prescan UK cater to those wanting deep-dive, data-rich diagnostics and genome mapping. These options are pricier and more clinical, whereas Neko sits somewhere in the middle — sleek, tech-driven, but still accessible to many health-curious consumers.

So, are full-body scans worth it? For me, yes — especially if you’re proactive about your health and like data you can actually understand. Neko feels like the future of preventative healthcare: part-medical, part-wellness, all wrapped together but made simple with the right tech. It’s not perfect — there’s still a touch of commercial gloss, and the doctor consults could feel more personalised — but as a once-a-year health MOT, it’s hard to beat.

🎧 This Week on The Health Review:

This week, I sit down with Andy Ramage — known as the Godfather of the alcohol-free movement — to explore how even small amounts of alcohol can impact your energy, focus, and motivation.

Andy has been alcohol-free for 12 years and has helped hundreds of thousands of people transform their relationship with drinking through OneYearNoBeer and his Dryy app. In this conversation, we talk about the hidden effects of “middle-lane drinking,” why a 90-day break can be truly life-changing, and how to build the mindset needed to show up as your best self every day.

It’s an inspiring listen for anyone curious about what life could feel like with more clarity, energy, and purpose.

🎧 Listen now on Apple Podcasts, Spotify or watch on YouTube.

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Hello, and welcome back to The Health Review!

This week’s edition dives into the fascinating connection between the mind and body — from research revealing how imagination can shape our biology, to a growing movement encouraging us to switch off, slow down, and get back to life offline.

This week’s edition covers:

Health News: 🎨 Why art might be a legitimate form of medicine and a new “brain drain” system scientists have just discovered.

Feature: 🧠 We explore how visualisation can physically rewire the brain.

 Trends: 🔌 a spotlight on one of the biggest trends shaping 2025 and potentially 2026: Analog Wellness.

Thanks so much for reading — and as always, I’d love to hear your thoughts.

Emily x

Trending Right Now

🔌 Analog Wellness: The Great Logging Off

2025 is being called the year of “analog wellness” — a global pivot towards unplugging, slowing down, and reclaiming attention. After years of dopamine-chasing design, constant notifications, and algorithmic overload, more people are finally fighting back.

2025 is being described as an era of “logging off and analog-ing on.” The online world’s overstimulation has left many of us feeling wired yet drained — prompting a mass return to pre-digital hobbies, community meet-ups, tactile experiences, and offline living.

Think journaling instead of doomscrolling. Long walks without headphones. Cooking from scratch. Board games, film cameras, vinyl, print magazines, and slow travel. It’s less about rejecting technology completely and more about reclaiming agency over how we use it.

The analog wellness movement is set to influence everything from travel and interior design to healthcare policy, as people recognise that wellbeing isn’t just about supplements and steps — it’s about focus, connection, and calm.

For me, it’s a trend that definitely resonates, and is something I’ve been practicing for years on the weekends, but I find it more of a struggle during the week. Perhaps it’s time to experiment with more unplugged mornings and visualisation sessions before bed.

📵 It seems like this trend is only going to get bigger into next year. Perhaps 2026 might just be the year we rediscover what it means to feel present — one log off at a time.

🧠 The Hidden Benefits of Visualisation

How imagination can shape your body, your mindset — and your goals

When we think of visualisation, we often picture athletes rehearsing their performance in their minds before a big event. But science is now showing that imagination isn’t just for elite sports — it can change our biology, support healing, and even strengthen the brain’s pathways for success.

Dr David Hamilton, a former pharmaceutical scientist turned author and speaker, has spent years studying the mind–body connection. In our latest episode of The Health Review, he explains that the brain doesn’t always distinguish between what’s real and what’s imagined. When we vividly picture an action, the same neural circuits light up as when we physically do it.

It sounds far-fetched — but the data backs it up. In one study from the Cleveland Clinic, volunteers who imagined lifting weights for two weeks increased muscle strength by up to 13 percent, despite never touching a dumbbell. Other research shows that stroke patients recover faster when they combine physiotherapy with guided visualisation, and that chronic pain sufferers can reduce discomfort by imagining turning down a “pain dial” in the brain.

What’s happening beneath the surface is neuroplasticity — the brain’s ability to rewire itself through focused thought and repetition. Each time we imagine an action or outcome, we strengthen the same synaptic pathways as if we were practising it for real. That means visualisation can prime both body and mind for the states we want to achieve — from calmness and resilience to motivation and physical recovery.

I’ve started using it myself in the evenings before bed. Instead of scrolling, I take a few minutes to picture the things I want to feel or heal in my body. It’s a small habit, but it shifts me into a relaxed, grounded state before sleep.

Dr Hamilton says the key is consistency and emotional connection: the more real you can make it feel, the more powerful the effect. Imagine the details — the colours, sensations, emotions — until your brain believes it.

If you’re curious about the science of how thoughts can shape the body, this week’s episode is one you’ll want to hear.

 🎧 Listen to “The Science of Kindness: How Your Mind Can Heal Your Body” with Dr David Hamilton — out now on YouTube, Spotify, and Apple Podcasts.

🎧 This Week on The Health Review:

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Hey,

Welcome back to The Health Review. This week, I wanted to explore a topic that seems like it’s everywhere again right now — fasting — but from a female perspective.

I’ve been learning how much timing matters, how our hormones change the way fasting affects us, and how a more intuitive approach can support gut health and blood sugar balance.

This topic is also covered in the most recent episode of The Health Review Podcast with registered nutritionist May Simpkin - who’s a fan of intermittent fasting over other types. Take a look below for more info on this.

This week’s edition covers:

Health News: Weight loss drugs like Ozempic could help with addiction treatment, scientists discover that brain cells can run on fat (not just sugar), and new toilet tech that tracks your gut health!

Feature: What “Fasting Like a Girl” Taught Me About My Body

 Trends: “The Great Lock-In” - what is the new viral self impovement trend?

Thanks so much for reading — and as always, I’d love to hear your thoughts.

Emily x

Trending Right Now

✨ The Great Lock-In: Why People Are Leaning Into the Cozy Season

There’s a new wellness trend doing the rounds this autumn called “The Great Lock-In.” Think of it as the opposite of “Hot Girl Summer” — a collective decision to retreat, reset, and recharge. Instead of socialising non-stop or chasing goals at full speed, people are using the darker evenings as a chance to slow down, cook at home, journal, get back into routines, and focus on self-care before the chaos of the festive season. It’s less about hibernation and more about restoration — almost like a cultural permission slip to rest.

And honestly, I love it. It ties in perfectly with the nervous system work I’ve been doing recently — more meditation, sauna sessions, visualisations, and making time for intimate but nourishing social encounters. There’s something lovely about seeing autumn as a chance to reset - a quieter, more reflective one where the focus shifts from doing more to doing better.

What “Fasting Like a Girl” Taught Me About My Body

How I changed my approach to fasting — and why syncing it with your hormones could make all the difference.

Like a lot of people, several years ago I got into intermittent fasting because I’d heard it could help with gut health, energy, and even longevity. And to be fair — when I first tried it, I felt amazing. Clear-headed, lighter, and the metabolic flexibility made me feel more in control of my hunger. 

But over time, I started noticing at certain times of the month I was more irritable, and my PMS symptoms had crept back in. It took me a while to realise what was happening: I was fasting at the wrong time in my cycle.

Over the summer, I read women’s health expert Dr. Mindy Pelz’s book Fast Like a Girl — and it completely changed how I think about fasting.

Until then, I’d always viewed intermittent fasting as something you either do or don’t do. But Dr. Pelz explains how women’s hormones shift week to week, and how fasting affects us very differently to men.

Estrogen and progesterone each respond in opposite ways to fasting — one thrives on it, the other can be disrupted by it. She lays out how to align your fasting window with your menstrual cycle, supporting estrogen in the follicular phase while easing off in the luteal phase.

It suddenly made so much sense why I felt amazing some weeks and depleted others.

Here are a few of the mistakes I made (and what I do differently now):

🚫 Fasting in my luteal phase

The week before your period, your calorie needs naturally rise — and stress tolerance drops. Fasting then can push your cortisol up and worsen PMS (as I found out the hard way). Now, I only do gentle fasting in my follicular phase, when estrogen is higher and my body handles it better.

☕ Caffeine on an empty stomach

Even black coffee spikes cortisol and blood sugar — especially in women.
I now skip caffeine until I’ve eaten something with protein and fat.

😴 Fasting while stressed or under-slept

It’s easy to forget that fasting is a stressor. Doing it when I was already tired from working in breakfast television just made me feel worse. These days, I only fast when I’m rested.

🍳 Breaking the fast the wrong way

I used to reach for smoothies or fruit bowls — not realising how much that spiked my blood sugar. Now I try to break my fast with protein, fibre, carbs, and healthy fats.

In our latest episode of The Health Review, I speak with UK Nutritionist May Simpkin, who helps clients heal their gut and balance blood sugar without extremes.

May explains how fasting, when done correctly, can give your gut a rest, support digestive healing, and stabilise energy — but only if your body feels safe and nourished.

She also shares what really causes leaky gut, the foods that can help heal it, and how to spot early signs of imbalance before it becomes chronic.

🎧 This Week on The Health Review:

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Hey!

Emily here, Editor of The Health Review.

I hope you had a lovely weekend and were able to spend some time outdoors. I recently heard a shocking stat: the average UK person spends just 7% of their time — or 86 minutes a day — outdoors during the work week. No wonder so many of us feel frazzled. Between work, commuting, and endless to-do lists, even finding ten minutes outside can feel like a luxury these days.

Lately, I’ve been making the most of the autumn weather on the weekends — long forest walks in the fresh air that instantly slows everything down. There’s something so refreshing about stepping away from screens and letting your nervous system reset in nature.

This week’s edition covers:

🧪 Health News: Scientists delivering vaccines via floss, new research on how quitting smoking reduces the risk of dementia and skin conditions could be a warning sign of more serious mental health challenges.

💎 Feature: Collagen banking - can you really “save” your skin for future?

 🎶 Trends: Group singing may be more than just a joyful pastime!

Thanks so much for reading — and as always, I’d love to hear your thoughts.

Emily x

We all know that ageing is inevitable — no matter how many steps we close on our wearables or how many saunas we sweat in. But while we sadly can’t stop time, we can influence how gracefully our skin and joints age. Here comes the latest longevity buzzword: collagen banking.

If you’ve been scrolling through skincare TikTok or chatting to your aesthetic doctor, you’ll have heard the term — but what does it actually mean, and does it work?

What is collagen banking?

Collagen banking refers to stimulating and preserving collagen in your skin before you start to see visible ageing. The idea isn’t that you’re literally “storing” collagen in reserve, but that by boosting your body’s collagen production in your 20s, 30s and 40s, you’re laying down a stronger foundation for later decades. Think of it like a pension for your skin — the earlier you invest, the greater your long-term returns.

The science behind collagen loss

Collagen is the structural protein that gives our skin strength, elasticity and firmness. It acts as a kind of scaffolding for the body — supporting everything from joints to hair follicles.
Unfortunately, our ability to make collagen declines steadily with age, with production dropping by around 1% per year from our mid-20s. Factors such as sun exposure, smoking, alcohol, stress, and poor diet speed that decline even more.

When collagen fibres break down faster than they can be rebuilt, the skin loses its bounce. Fine lines form, cheeks lose volume, and texture changes.

The new generation of collagen-stimulating treatments

While topical creams can only do so much, in-clinic options have evolved dramatically. The focus has shifted away from “filling and freezing” toward regenerative treatments that encourage your own fibroblasts (the skin’s collagen factories) to work harder.

Biostimulators — such as poly-L-lactic acid injectables or polynucleotides — act like scaffolding beneath the skin’s surface, prompting the body to rebuild its internal structure gradually. Other effective collagen-boosting treatments include:

• Microneedling / radiofrequency – triggers controlled healing to boost collagen.

• Ultrasound and laser therapies – heat deeper layers to tighten and firm.

• Regenerative injectables – encourage natural collagen production over months, not minutes.

What we discussed on The Health Review this week

To get the latest on this, I invited Dr Sheila Li — multi-award-winning aesthetic clinician and founder of Mediject Clinic on Harley Street — onto the show. She explained that collagen banking isn’t just another beauty trend, but a genuine, biology-based approach to supporting your skin long-term.

So, does collagen banking really work?

The short answer: yes — but it’s a marathon, not a sprint. You can’t “store” collagen for decades, but you can preserve and rebuild it more efficiently when you start early and stay consistent.

The smartest approach combines protection (SPF, diet, stress management) with stimulation (retinoids, vitamin C, peptides, and where appropriate, biostimulatory treatments).

Think of it as preventive skincare for your future self — not perfectionism, but preservation.

🎧 Listen: This week’s episode of The Health Review features Dr Sheila Li on the truth behind collagen banking. We dive into how to safely stimulate your skin’s own collagen — and why longevity in aesthetics is finally about regeneration, not reversal.

🎧 This Week on The Health Review:

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Hey!

Emily here, Editor of The Health Review.

I hope your week’s going well.

First up, an update on my routine that I’d like to share with you.

Lately, I’ve been experimenting with a few small changes to support my brain — simple tweaks to calm the dopamine rollercoaster and explore how visualisation can actually shift the way we feel.

After a few days of back-to-back inspiration — first at the Healf Experience in London, then at Dr. David Hamilton’s mind–body visualisation event — I’ve been thinking a lot about what’s really shaping our moods and motivation.

At Healf, neuroscientist TJ Power spoke about how overstimulated our dopamine systems have become thanks to constant scrolling. The result? That new buzzword everyone’s throwing around: brain rot 🌀🧠 His advice was simple — start the day without your phone. Leave it in another room overnight, make your bed, brush your teeth, tick off a few small wins before letting any notifications in. I’ve been trying it most mornings this week, and honestly, I do feel calmer and more focused for it.

I’ve also started taking “unplugged” morning walks — no podcasts, no music, just space to think. I expected it to feel dull at first, but it’s actually been surprisingly energising and relaxing at the same time.

And after hearing Dr. Hamilton speak (who’s coming up on the podcast soon), I’ve been experimenting with short visualisation exercises in the evenings. It’s early days, but the science behind how imagery can influence everything from stress to strength is fascinating — and I’ll share some of that later in this issue.

For now, I’m in this new phase of rebalancing my brain: less dopamine chasing, more presence. And if you’ve been feeling scattered or overstimulated lately, maybe you’ll want to join me in trying a few of these small shifts this week.

This week’s edition covers:

🧪 Health News: AI designing thousands of potential new antibiotics, just two hours of exercise per week helps joint pain and could even light drinking increase the risk of dementia?
🧠 Feature: Better You, Backed by Science: The Power of Visualisation
 🌿 Trends: Spending time in nature might be more powerful than we think.

Thanks so much for reading — and as always, I’d love to hear your thoughts.

Emily x

As mentioned at the start of this newsletter, this week, I went to two fascinating workshops on visualisation — one with Maya Raichoora, and another with Dr David Hamilton, who also joined me in the studio for a new episode of The Health Review (coming soon!).

I’ve always been aware of the mind–body connection, but this week really opened my eyes to just how powerful it can be. Visualisation isn’t just a mindset trick — there’s now real science showing how imagination can influence biology.

As Dr David Hamilton explained at his event, the brain doesn’t always distinguish between what’s real and what’s imagined. That’s why simply thinking about something can trigger a physical reaction. Imagine biting into a lemon and your mouth waters. Think of an embarrassing moment and your face flushes. Imagine a loving thought and your heart literally softens — arteries dilate, blood flow increases, and feel-good hormones are released.

Researchers have found that this extends beyond fleeting reactions. People who imagine lifting weights actually become stronger. Visualising stretching improves flexibility. And when it comes to healing, visualisation can play a remarkable supporting role:

• 🧩 Stroke patients recover faster when they combine physiotherapy with visualisation.

• 💗 Women receiving breast-cancer treatment had a stronger immune response when they imagined their immune cells destroying cancer.

• 💪 People with osteoarthritis reported less pain after visualising treatment sessions.

The common thread is consistency — and an end state of wellness. Some people picture their immune cells as Pac-Men gobbling up disease; others imagine light flooding their body, or a “pain dial” they can turn down. The brain interprets these images as instructions, engaging the same neural pathways as real experience.

But as Dr Hamilton reminds us, visualisation works best as an add-on, not an alternative, to medical care. The biggest benefits are seen when it’s used alongside treatment — not instead of it.

I can’t wait for you to hear his insights on how belief and imagination can shape the body in ways that still surprise even scientists. That episode will be out very soon.

The Health Review Podcast

Have You Checked Out The Podcast Recently?

🎧 This Week on The Health Review:

Understanding Commitment Issues, Anxiety & Emotional Triggers with Psychotherapist, Toby Ingham.

Why do so many of us struggle with commitment in relationships? Is anxiety really just a chemical imbalance — or something deeper? And what’s going wrong for teenage boys right now when it comes to mental health?

In this powerful and wide-ranging conversation, psychotherapist and author Toby Ingham returns to The Health Review to unpack some of the emotional issues dominating today’s headlines — and our private lives.

We explore:

Why fear of commitment often starts in childhood

How emotional avoidance and “flight mode” can sabotage relationships

The neuroscience of attachment and why early trauma lingers in the body

How anxiety presents in modern life

The hidden mental health crisis facing teenage boys

What parents and partners can do to break intergenerational patterns

Toby explains how psychotherapy helps people connect the dots between past and present — and why understanding your emotional patterns can change everything.

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Another week in health and wellness, and it feels like the pace of change is only accelerating. From breakthroughs in fertility science to new conversations about obesity treatment, we’re constantly being asked to rethink what prevention, care, and optimisation really mean. Technology promises earlier detection and smarter coaching, but it also raises questions about access, trust, and what “wellness” should look like in everyday life.

🎀 October is Breast Cancer Awareness Month, and it comes with a sobering reminder. A new UK survey found that only 36% of women perform monthly breast self-checks, while 13% never check at all. Even more concerning, 61% don’t follow up with a doctor if they notice something unusual. (Source: Estée Lauder Breast Cancer Campaign)

The reasons vary — from forgetting, to not knowing how, to lacking confidence — but the message is clear: early prevention saves lives. Having seen someone close to me struggle with this disease this year, I can’t help but feel we need to talk about it more openly, and remind each other to check in.

This week’s edition covers:

🌡️ Health News: A potential breakthrough in fertility, the UK Health Secretary’s push for wider access to weight-loss jabs on the NHS, and AI forecasting some diseases 20 years ahead.

💉 Feature: Dr. Reem Al-Shaikh on whether weight-loss injections should be a first-line treatment for obesity.

🏃‍♀️ Trends: Is AI coaching the future of exercise?

Thanks so much for reading — and as always, I’d love to hear your thoughts.

Emily x

In light of the Health Secretary’s recent statements about wider NHS access to weight-loss injections like Mounjaro, we spoke to Dr. Reem Al-Shaikh, GP & Co-founder of The Women’s Wellness Clinic, to discuss whether this is a good idea.

Should Weight Loss Injections Be a First-Line Treatment for Obesity?

Obesity is a public health crisis in the UK, driving up rates of type 2 diabetes, heart disease, and cancer. The old advice—'eat less, move more'—has failed many, leaving people stuck in a cycle of weight loss and regain. But now, a new class of medications—GLP-1 receptor agonists like Ozempic (semaglutide), Wegovy, and Mounjaro (tirzepatide)—is offering hope. Could these weekly weight loss injections be the breakthrough we need?

Why Are We Gaining Weight?

Take a walk through any supermarket or petrol station, and you’ll see the problem. Ultra-processed foods, packed with hidden sugars, unhealthy fats, and additives, are everywhere. Many of us eat out of habit, boredom, or stress, not true hunger. Add in a sedentary lifestyle—where we sit more and move less—and it’s no surprise obesity rates are soaring.

But it’s not just about personal choices—the modern food environment is designed to keep us overeating. Factor in genetics, rising inequality, and an NHS struggling to provide obesity care, and the crisis seems inevitable.

Why Is Losing Weight So Hard?

For many, weight loss isn’t just about willpower—it’s about biology fighting back.

· Hunger hormones go haywire:

· When we lose weight, our bodies increase ghrelin (the hunger hormone), making us crave food even more.

· Metabolism slows down:

· After dieting, our bodies burn fewer calories, making it easier to regain weight.

· Obesity rates are highest in deprived areas:

· Healthy food is expensive, junk food is everywhere, and exercise isn’t always accessible.

This is where incretins come in.

Weight Loss Injections: What Are They and Do They Work?

Incretins like Ozempic, Wegovy, and Mounjaro are once-weekly injections that mimic natural hormones (GLP-1 and GIP) to:

· Suppress appetite – Making you feel full for longer.

· Slow digestion – Reducing cravings and calorie intake.

· Regulate blood sugar – Originally developed for type 2 diabetes, these drugs also support metabolic health.

Do They Actually Work?

Yes—and the results are game-changing.

· Ozempic & Wegovy: Clinical trials show weight loss of up to 15% of total body weight.

· Mounjaro: Targets two appetite-regulating hormones (GLP-1 and GIP), leading to weight loss of up to 22.5%—more than any other weight loss drug so far.

But here’s the catch—they’re not magic. While you can lose weight without changing your diet or exercise, the best and most sustainable results come when the injections are combined with healthy eating and movement.

Who Can Get Weight Loss Injections on the NHS?

Currently, GPs can’t prescribe these injections directly—you’ll need a referral to an NHS weight management service. To qualify, you must meet strict criteria:

· BMI of 35 or higher (or 32.5 for certain ethnic groups where health risks occur at lower BMIs).

· At least one weight-related health condition, such as:

· High blood sugar (non-diabetic hyperglycaemia)

· High blood pressure (hypertension)

· High cholesterol

· Heart disease or stroke risk

For many, getting NHS access means long waiting lists, which is why private online clinics are booming. But with costs ranging from £150 to £299 per month, these injections are out of reach for many.

Are They Safe?

Like all medications, there are side effects. The most common include:

· Nausea, vomiting, diarrhoea, constipation (especially in the early weeks).

· Fatigue and mild dizziness.

· Rare but serious risks – Pancreatitis and gallbladder problems.

The long-term safety beyond five years is still being studied, but current data suggests these drugs are generally well-tolerated.

Are Weight Loss Injections the Future of Obesity Treatment?

For those who struggle with their weight, don’t qualify for or don’t want surgery, or feel trapped in an endless diet cycle, these injections could be life-changing.

But they’re not the whole solution.

· Yes, they help you lose weight—but they also reduce muscle mass, which can make long-term weight maintenance harder.

· Diet and exercise still matter—not just for weight loss, but for overall health.

· Obesity is complex—these injections help, but they won’t fix food environments, mental health, or economic inequality.

The best results come not just from the jab, but from the full package—nutrition, movement, and long-term support.

So, if you’re considering weight loss injections, ask yourself: how will you support your body through the process? Because the goal isn’t just to lose weight—it’s to keep it off, feel stronger, and improve your health for good.

The Health Review Podcast

Have You Checked Out The Podcast Recently?

🎧 This Week on The Health Review:

Dr. Nikita Kanani MBE on Fixing Women’s Health & the Future of Healthcare

This week I’m joined by Dr. Nikita Kanani MBE, who served as Chief of Primary Care for NHS England during one of the most frightening chapters in modern healthcare: the Covid-19 pandemic. From leading the rollout of vaccines to holding the NHS together under pressure, she’s seen the system at its breaking point — and knows what it takes to rebuild.

In our conversation, Nikita opens up about the emotional struggles of that period, what it meant to lead under relentless stress, and how those lessons have shaped her views on the future of health. We also dive into women’s health — where the gaps still lie, why women so often feel dismissed, and what meaningful change could look like.

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

After a summer break, we’re excited to be back with a refreshed newsletter — and a big hello to all our new subscribers 👋 I hope your summer was filled with sunshine, reflection, and connection. I was lucky enough to spend some time in Europe and enjoy beautiful moments with friends and family.

Over the past few weeks, I’ve also been thinking about what health and wellness really mean beyond diet, exercise, and sleep. In a conversation with Dr. Nikita Kanani, the former head of primary care for NHS England (coming out on the podcast next week), she highlighted the importance of sunlight, nervous system regulation, and human connection. It reminded me just how much the definition of wellness has evolved in recent years — and how new research is starting to support this more holistic view.

This week’s edition covers:

🌡️ Health News: Gut testing for babies, a breakthrough non-hormonal menopause pill, and the rise of vagus nerve wearables

💊 Feature: Why paracetamol is suddenly making headlines

🌾 Trends: Gen Z goes “fibremaxxing”

Thanks so much for reading — and as always, I’d love to hear your thoughts.

Emily x

Paracetamol (called Tylenol in the U.S.) has been thrust into the spotlight after U.S. President Donald Trump suggested it could be linked to autism when taken during pregnancy. The claim has sparked a global backlash from scientists, who say there is no solid evidence supporting this connection.

📢 Where Did the Claim Come From?

Trump and U.S. Health Secretary Robert F. Kennedy Jr. recently raised concerns about Tylenol use in early pregnancy, citing investigations into autism diagnoses. From the White House, they urged pregnant women to talk to their doctors before taking the drug and called for warning labels on packaging.

📈 Are Autism Rates Really Rising?

It’s true that autism diagnoses are more common today — the CDC reported 1 in 110 children in 2007 compared to 1 in 31 by 2022. But researchers explain this is largely down to better testing, clearer diagnostic criteria, and greater awareness, rather than a sudden surge caused by medication.

🔬 What Does the Science Say?

The short answer: there’s no reliable evidence linking paracetamol to autism. A massive Swedish study tracking over 2 million children found no association between prenatal paracetamol use and autism or ADHD. Likewise, a global review of multiple studies earlier this year reached the same conclusion. The World Health Organization has also stated clearly: no consistent connection has been found.

🌍 The Response from Experts

Health leaders in the UK, including Health Secretary Wes Streeting, have urged the public to trust NHS doctors and scientists rather than political rhetoric. Regulators emphasise that untreated pain and fever during pregnancy can themselves be risky, and that paracetamol remains one of the safest pain relievers available. Autism advocacy groups are also calling for sensitivity, warning that spreading unproven claims can increase stigma and anxiety for families already navigating life with autism.

The Health Review Podcast

Have You Checked Out The Podcast Recently?

If you love the episodes, please do subscribe and give the show a rating! 😊 

This week on The Health Review, Emily dives into the biggest health and wellness stories making headlines around the world. From groundbreaking fertility science to the latest in AI healthcare, discover what’s new, what’s next, and why it matters for your health.

In this episode: Long Covid’s hidden link to heavier periods & iron deficiency

“Turbo-charged” robotic sperm: the future of fertility?

TikTok misinformation driving women off the pill

AI stethoscopes that diagnose heart disease in 15 seconds

And more global health & wellness trends.

Whether you’re interested in women’s health, fitness, or cutting-edge medical tech, this episode will keep you ahead of the curve!

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Welcome to this week’s edition of The Health Review — and happy Mental Health Awareness Week.

Here’s what we’re covering:

Health News: 🧬 A baby is thriving after receiving the world’s first personalised gene-editing therapy.

Feature: 🧠 Psychotherapist Toby Ingham shares expert advice on how to build emotional stability — and why it matters more than ever.

Trends: 💼 A new survey reveals Gen Z and millennials are prioritising purpose over pay, as workplace wellbeing takes centre stage.

Thanks for reading — and as always, I’d love to hear what you think.

Emily x

Emotional stability is the bedrock of our psychological health, it means that we have space in our minds to reflect on our experiences and to think about things that happen to us without necessarily reacting to them.

You might think of your mental health as being like a thermostat. At one end of the dial, we have good mental health; at the other, we have poor emotional health. The challenge is how to set our emotional thermostat to the optimum level on an ongoing basis, not too hot and not too cold.

Many of our psychological problems become simplified and easier to live with when we remember to pay attention to our emotional stability. We can’t change the bad experiences we have lived through, but we can become better at looking after ourselves in those moments when our problems raise their heads and we feel distressed again.

It’s not necessarily that we have a problem with being hyper-reactive, with jealousy, with anger, with mood swings, with OCD, with ADHD, and so on, though those things can become part of a problem. Often, a key fact is that we lack sufficient emotional stability to look after ourselves and make healthier choices and decisions in the first place. When it comes to our psychology, emotions and moods, we can become so used to trying to work out what’s wrong with us that we can miss this.

Think of developing emotional stability as an ongoing project, much like maintaining physical health.

It's important to remember that none of us have a fixed position on this thermostat and that throughout life, we are all subject to events that throw our lives into upheaval. This might be following an argument, a bereavement, a deterioration in our physical health, a divorce, a betrayal, a redundancy, and so on. Traumatic life events, because they are a challenge to adapt to, always have the capacity to undermine our emotional stability.

Here are some other steps that can be taken to break up complicated problems with emotional instability.

• Try to slow down, a lot of these problems make us feel we need to rush. When we work at a slower tempo, we give ourselves more time to see what’s going on and to look after ourselves better.

• Remind yourself that this may be more about older issues that may have been out of your control, than it is any indicator of problems in your present.

• Find a confidential and impartial person that you can discuss this with.

• Remember that developing new and better emotional and psychological habits takes time, patience, and practise. Don’t put pressure on yourself to run before you can walk.

• Be careful around alcohol and drugs, these tend to have a destabilising effect.

• Work on creating a positive and alternative routine and mindset.

• Think about looking after your emotional stability in the same way as you think about looking after your physical health.

We might compare trying to come to terms with a problem with our emotional stability to knowing we have a weak ankle. If we remember we have a weak ankle, and are liable to sprain it when not paying attention, then we can go about our daily life, walk, run, dance, etc. The problems tend to occur when we forget that we are vulnerable in this area, that tends to be when we stop looking after our ankle and sprain it again. Remembering to look after our ankle tends to protect it and keeps us stable.

In just the same way, we do better when we keep focussed on maintaining a good level of emotional stability. The more attention we can give to nurturing, supportive and stabilising ideas, the better. These habits and practices can help us to de-stress and that tends to improve our emotional stability. In turn, we give ourselves the chance to metabolise stress hormones such as cortisol and adrenaline, the kinds of hormones that flood our systems in moments of anxiety, prompting us to action when none is required and triggering emotional instability.

Oxford Psychotherapy and Counselling | Toby Ingham

UKCP/BAPPS registered psychotherapist, NHS trained, Oxford based, member of The Guild of Psychotherapists. Call for free online consultation.

tobyingham.com

The Health Review Podcast

Have You Checked Out The Podcast This Week?

Struggling with emotional instability, jealousy, or unexplained anxiety? Childhood trauma might be at the root.

In this eye-opening conversation to mark Mental Health Awareness Week, psychotherapist Toby Ingham shares powerful insights from his clinical work of twenty five years and new book A Guilty Victim.

Together we explore how early life experiences — especially those we suppress — can shape our emotions, relationships, and even our adult identity.

What's covered:

How to recognise emotional instability in yourself

The long-term effects of childhood trauma and grooming

Retroactive jealousy and other overlooked psychological patterns

“Boarding School Syndrome” and its emotional legacy

The real power of psychotherapy and creative healing

If you're on a journey to better understand your emotional health, this episode is for you.

Toby's website: www.tobyingham.com

A Guilty Victim book: www.amazon.co.uk/Guilty-Victim-Recovering-Creativity-Trauma/dp/1800133065

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Welcome to this week’s edition of The Health Review!

Here’s what we’re covering this week:

Health News: 🧠 Experts voice concerns over AI therapy chatbots, a groundbreaking dual-action approach for Type 1 diabetes, and the rise of the 'mini pill' asthma risk.

Feature: 💛 Victoria Causley on the ten-year fight to get diagnosed with endometriosis – and what her recent laparoscopy revealed.

Podcast:  🥗 Plus, don’t miss this week’s podcast episode with Ruth Wood, where we dive into the world of functional nutrition.

Hope you enjoy this edition – and as always, I love hearing your thoughts.

Emily x

It took me ten years to get there, and I’d be lying if I said I wasn’t nervous before it—nervous about the results, the possibility of no results, and, of course, the procedure itself. But one thing I did know was that I was one of thousands of women that had felt the exact same way.

Last week I had my first diagnostic laparoscopy for suspected endometriosis, or any other underlying cause of my ‘bad periods’. But before I get to that, I want to take you back to the beginning, because regardless of the diagnosis, this journey started a long time ago.

I was fifteen years old when I first went to the doctors for bad period pain. My periods were significantly heavy, and the cramps were unbearable. I was prescribed the contraceptive pill, like most people my age at the time. From fifteen to twenty-five, I can’t even begin to count how many doctor’s appointments I had for the same issue. Rejection after rejection, invalidation, a lack of research, and still—no diagnosis.

After trying multiple contraceptive methods with no relief, I decided to do my own research. That’s when I discovered endometriosis. I’m no doctor, but my symptoms matched. Finally, I felt like I had an answer—or at least a glimmer of light in what had become a very dark tunnel.

You’d think that bringing my thoughts to my doctor would be met with support. Instead, I was constantly told, “I don’t think you have endometriosis,” or, “You don’t need a laparoscopy.” But I kept pushing. Had I not been persistent, I wouldn’t have been given this procedure—I know that for certain.

Last week, I finally had my laparoscopy. You’d think after fighting so hard for a diagnosis, I’d feel confident they would find something. But instead, I was filled with doubt. Maybe it was because so many doctors had dismissed me before, or maybe I had started to lose sight of what I had believed for so long. For weeks leading up to surgery, my mind raced with questions— What if nothing comes back? What if everything looks fine? What should I do next? The fear of feeling invalidated again consumed me and I was so scared of this that I hadn’t even thought about the idea of them actually finding anything.

The night before my surgery I packed my bag. It was a day case surgery but I liked to be prepared for everything:

• Spare underwear – I also took period pants in case there was any spotting/bleeding

• Pads 

• A pillow for the car – I was advised to take this to pop underneath my seatbelt on the journey home 

• Pyjamas / dressing gown

• Slippers

• A book/headphones

• Bottle of water

• Wipes – (I used pH-balancing ones that wouldn’t irritate my skin after surgery)

These small preparations helped ease my nerves, but the whole process moved quickly once I arrived at the hospital. After speaking with the surgeon and nurses, I got changed into my hospital gown and walked over to the operating room. Before I knew it, I was waking up in the recovery room.

Around midday I woke up and slowly came around. I was pretty out of it, so the idea of finding any results had totally slipped my mind, until the surgeon came into the room. She told me that it went well. They had found endometriosis and removed it.

Her words echoed in my head: “We found endometriosis.”

If you haven’t experienced this yourself, it might sound dramatic, but I have never felt the way I did at that moment before. And I know so many women out there can relate.

Was I relieved? The surgeon had just confirmed I have an incurable chronic disease, and yet I felt relief? It wasn’t the reaction I expected, but she didn’t look surprised. I doubt I was the first person to feel this way. I burst into tears—and I don’t think I stopped crying for the rest of the day.

I hadn’t realised until that moment just how much this ten-year battle for a diagnosis had taken a toll on me—mentally and physically. The fact that I was relieved to finally have an answer speaks volumes about how painful living in the unknown can be.

Since receiving this diagnosis I have been recovering from the laparoscopy so I wanted to share some of my key takeaways so far: 

1. Everyone’s recovery is different. At first, I compared my recovery to others. Some people told me it took weeks before they could walk properly, yet I was up and moving within days – was I overdoing it? Take advice, but listen to your own body.

2. The pain comes in waves. One moment, I feel fine; the next, it feels like I’m walking through sand. Recovery isn’t linear—take it slow, and don’t rush yourself back to “normal”. Try and find peace in the slowness of your life for now!

3. Prepare to feel overwhelmed. No matter what my results had been, I knew I’d feel overwhelmed. I’ve never felt more emotionally drained and I still haven’t fully processed what this diagnosis means for me.

4. Your diagnosis doesn’t define you. While I will eventually read even more about endometriosis, I remind myself that this diagnosis is just a name for what I’ve already been living with. It doesn’t change who I am. The possibility of potential factors like infertility terrifies me, but I try to focus on the next step, not the entire staircase—because nothing is guaranteed.

5. Give yourself a break. It sounds simple, but seriously—rest. I’m still telling myself this because I struggle with it too. Think about how you’d treat your friend if they’d just gone through a physical surgery and then found out they had this new diagnosis or (arguably worst) found no answers to their pain. This journey is mentally AND physically exhausting and you need to give yourself time to process it.

6. Sleep hugging a pillow. Trust me—it’s a game-changer!

So, whether you’re just beginning your diagnosis journey, waiting for your laparoscopy, or reading this from a hospital bed—you’re on the right track. It shouldn’t take ten years of pain, dismissal, and self-advocacy to be heard. We shouldn’t have to fight this hard just to have our pain recognised. 

But at least for now, know that your answers are out there, and you’re not alone.

By Victoria Causley

The Health Review Podcast

Have You Checked Out The Podcast This Week?

In this episode of The Health Review, expert functional nutritionist Ruth Wood shares how functional nutrition can transform mental health, reduce stress, and support long-term wellbeing — starting with the gut.

With over 25 years of clinical experience, Ruth has worked with everyone from high-profile clients and CEOs to nurses, cabbies, and those in addiction recovery. She shares her unique approach to personalised nutrition and how she helps clients get to the root cause of symptoms like anxiety, fatigue, burnout, and digestive issues.

We also discuss:

Why “food intolerances” might actually be a sign of gut problems 

Practical nutrition tips to balance your mood and energy levels

The top foods Ruth recommends to feel your best every day

How food can support addiction recovery

Whether you're navigating high stress, looking to improve your gut health, or simply want to feel more balanced — this conversation is packed with practical insights you can start using today. 

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Welcome to this week's edition of The Health Review newsletter! Emily here. It’s been a busy week – I’ve been in the studio recording some brilliant new podcast episodes (can’t wait to share them with you soon). I’m also looking forward to a bit of fresh air and a change of pace with a weekend hiking trip to the Peak District. I hope you have a lovely bank holiday weekend planned if you’re in the UK.

We're diving into a range of topics this week:

• Feature: 🫁 London’s Clean Air Zones Are Saving Lives — But Are We Breathing Safe Air Yet?

Health News: 💊Second Daily Endometriosis Pill Approved for Use on the NHS.

• 🎙️ Podcast Episode: : Nutritionist & PT Lindsay Montgomery discusses all things postpartum recovery, weight loss & staying strong.

Hope you enjoy!
Emily x

Last week, we reported that London’s Low Emission Zones (LEZ and ULEZ) are improving public health. But are these areas truly delivering significant health and economic benefits? Scientists say yes — a major study suggests these zones are saving lives and money.

However, we haven’t yet reached the World Health Organization’s recommended safe levels — and many Londoners are still being exposed to air that harms their health. As I write this, someone is inside my flat installing an enhanced carbon filtration system — a decision made purely because of the dangerously high levels of air pollution where I live in East London. And I’m far from alone in taking action. The air we breathe has long been linked to serious health consequences — but the recent research confirms that efforts to clean it up may finally be helping.

📊 Key Findings in Greater London Compared to Areas Without Low Emission Zones:

• 18.5% reduction in sick leave following LEZ implementation.

• 6.8% decrease in the incidence of health problems.

• 10.2% drop in respiratory issues.

• Reported improvements in happiness, life satisfaction, and reduced anxiety.

• Annual public health savings of over £37 million, driven by fewer respiratory illnesses and reduced job absenteeism.

These findings underscore the wide-ranging benefits of London’s LEZ and ULEZ policies, highlighting their impact on cleaner air, better wellbeing, and reduced pressure on the NHS.

🫁 The Human Cost of Air Pollution in London

While these numbers are encouraging, they come in the context of a devastating history of pollution-related illness and death in the capital.

• In 2010, research from King’s College London estimated that approximately 9,400 premature deaths were linked to long-term exposure to air pollution in London.

• In 2019, a 2021 report by Imperial College London found that between 3,600 and 4,100 deaths in Greater London were attributable to man-made air pollution.

These are not just numbers — they’re lives lost and families affected by a largely preventable issue.

🌍 Are London’s Air Pollution Levels Within WHO Recommended Limits?

Even with the progress driven by the LEZ and ULEZ, London’s pollution levels remain above the World Health Organization’s recommended thresholds. The WHO’s updated air quality guidelines, released in 2021, set tighter safety limits for pollutants like NO₂ and PM2.5, making clear that even low levels of exposure can harm health.

Recent monitoring shows:

• Roadside NO₂ levels have fallen by 27% across the city since the ULEZ expansion.

• PM2.5 emissions from vehicle exhausts are 31% lower in outer London than they would have been without the ULEZ.

But every London borough still exceeds WHO limits, meaning there’s more work to be done before the air we breathe can be considered truly safe.

🚶‍♀️ What This Means for the Future

As more cities look to London’s model, this study strengthens the argument for bold, clean air policies. LEZ and ULEZ aren’t just environmental tools — they’re public health measures, and the results speak for themselves.

Air pollution remains one of the UK’s leading avoidable causes of illness and early death. This research makes clear that reducing vehicle emissions can protect lungs, improve mental wellbeing, cut NHS costs, and keep more people in work. But to fully meet global health standards, we still need greater ambition, investment — and cleaner air for all.

The Health Review Podcast

Have You Checked Out The Podcast This Week?

Postpartum Recovery, Weight Loss & Staying Strong with Nutritionist & PT Lindsay Montgomery

In this week’s episode of The Health Review, I spoke with Lindsay Montgomery, certified nutritionist, personal trainer, and founder of LM Nutrition and Fitness about all things Postpartum Recovery, Weight Loss & Staying Strong.

With a background in sports nutrition and 15 years of experience helping women build strength and confidence, Lindsay shares practical and compassionate advice on postpartum recovery, getting fit before pregnancy, and how to create sustainable health habits - even when life is chaotic.

You'll hear:

• How to build strength safely after giving birth

• Tips to avoid postpartum depression

• What to focus on before pregnancy

• Her honest thoughts on weight loss and how to do it right

• Small, realistic ways to boost your health and fitness

Whether you're a mum, planning a family, or just want to feel stronger in your body, this episode offers a fresh, realistic perspective on health.

Lindsay's website: www.lm-nutritionandfitness.com

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Welcome to this week's edition of The Health Review newsletter!

We're diving into a range of topics this week:

• 🦷 Top Health News: Scientists take a major step toward growing teeth in the lab — could this be the end of fillings?

• 🏃‍♀️ Guest Feature: Chelsea Little shares how running helped heal her heartbreak, just in time for London Marathon inspiration.

• 🎙️ Podcast Episode: Katie Taylor talks menopause, misdiagnosis, and midlife empowerment — a must-listen for every woman.

Hope you enjoy!
Emily x

Running Saved My Broken Heart, and Here’s Why

I have never been a runner. Don’t get me wrong, I love fitness. Having trained as a dancer for over two decades, the short interval training of a dance routine was nothing compared to the vigorous endurance and mental stamina required to consistently put one foot in front of the other. I used to get a stitch just thinking about it. So, you can imagine my shock when a seven-minute phone call ending a relationship led me to reach for my Asics running trainers, which were collecting dust under my bed. What a plot twist!

But what drove me to run all things? Especially considering I hated it so much. Full transparency, I think that was a huge part of it. I was just a heartbroken girl needing to channel that frustrated energy somewhere, and my normal Pilates class wasn’t quite cutting it. I needed a challenge. Like many running newbies, I downloaded the “Couch to 5k” app and chose Sarah Millican to laugh me along the kilometres. (That’s the problem with the Newcastle accent; it sucks you in with effortless charm every time.) The app is undeniably brilliant! It removes the typical barriers to entry, such as the program structure (how far to run and how frequently) that I would typically overthink, along with a plethora of other excuses to stay in bed and binge-watch Friends for the 87th time. It’s simple, achievable, and has become an integral part of my routine. My consistent pounding of the pavement quickly propelled me to a 5k in under 30 minutes, thanks to my tri-weekly vent session with a Geordie.

CHELSEA LITTLE

But it wasn’t just about the kilometres I added to my Strava (yes, I am one of those people with a consistently charged fitness watch now). It was the mental clarity and metaphorical weight lifting from my shoulders. As though with every minute of the run, my emotions became less overwhelming and easier to digest. Not only was I allowing myself space to process my heartbreak, but three times a week I was committing time to myself and, most importantly, my wellbeing. Also, there’s something fabulously cathartic about running in the rain, cosplaying a main character in a movie, being dumped by the protagonist, and about to embark on a seismic life journey.

Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life. The NHS recommends we aim for 150 minutes of moderate-intensity activity a week, split across four or five sessions (i.e., 30 minutes). This could easily translate to a regular running program. Runner’s World states that the average 5k run takes 29 minutes for men and 38 minutes for women. The physical benefits are then coupled with the mental benefits of being outside in nature, making it a cheap, accessible tool for your wellbeing in a space that can often feel quite esoteric.

@dottiefitness, Co-Founder of wellness company True Collective and wellness retreats True Escapes, and trainer at Barry’s Fitness, is no stranger to running. She recently completed an ultramarathon as the ultimate test of her abilities, but even she began as a novice like myself and is keen to demystify the obstacles that prevent people from popping on a pair of trainers and stepping outside. Dottie stated, “In terms of running for mental health, it’s enforced mindfulness. You are forced to connect with your body, connect with your breathing, and connect with your thoughts, even when you have music on or are listening to a podcast.” In a world that is constantly “on” and contactable, the breath of fresh air isn’t just in being outside but in having the freedom to exit the hamster wheel and control the pace of life—even if you’re initially fighting for oxygen. Dottie went on to say, “You are forced into a situation where you can’t be on your phone or be distracted; you are encouraged with mindfulness by default. This makes it a huge tool when dealing with mental health, whether that be dips, lows, or even highs.”

DOTTIE FILDES

For now, I’m happy with my 5k. I’m not interested in running ultramarathons, but a pocket of peace in the form of a 30-ish minute run is doable in my working week. Running, like all forms of exercise, requires consistency. It is undoubtedly humbling to go back to it after a few weeks off. But in 2025, where the cost of living crisis is pushing a healthy lifestyle further down the priority list, could running be the solution to making a wellness promise to yourself and sticking to it without breaking the bank? Like any habit, it’s about small, sustainable changes that you can stick to, relying on discipline rather than motivation, because we all have those days where a cosy, warm bed feels far more inviting. But the reward is incomparable. Even on the days when running feels like climbing Mount Everest, there’s nothing like the endorphin high of beating your own mental barriers and managing even ten minutes outside.

So, as someone who would’ve rather shaved her eyebrows off than go for a run, here’s a little nudge to give it a go, just to see. Whether you join a running club, enabling you to build a community and utilize that group accountability, or start Couch to 5k and have a friendly voice cheering you on, here I am as a formerly heartbroken “non-runner,” fluffy brows intact and running vest ready to go.

Chelsea x

The Health Review Podcast

Have You Checked Out The Podcast This Week?

The Truth About Menopause & What Every Woman Needs to Know about Midlife with Katie Taylor

Katie Taylor - founder of The Latte Lounge and author of the empowering new book Midlife Matters - joined me to share her extraordinary story of navigating a misdiagnosed perimenopause that left her physically drained and mentally lost.

After years of debilitating symptoms and countless referrals, it took a family member - her own father, a professor - to finally uncover the real cause: her hormones were "on the floor."

In this deeply personal and practical episode, Katie opens up about the impact of those lost years, her decision to start The Latte Lounge community, and her campaigning work to help bring menopause awareness into government and workplaces.

We also dive into her new book, which features expert insights from leading voices in medicine, and acts as a compassionate, comprehensive guide for every woman going through midlife.

Topics include:

-Katie's personal story and misdiagnosis

-The reality of perimenopause and its lesser-known symptoms

-Mental health, HRT, and finding yourself again

-How to embrace the next chapter with confidence

- What workplaces must do to better support midlife women

-A behind-the-scenes look at Midlife Matters and the experts who helped shape it

-Whether you're in midlife, approaching it, or supporting someone through it - this is a must-listen.

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Welcome to this week's edition of The Health Review newsletter!

We're diving into a range of topics this week:

• Fertility Insights: Dr. Reem Al-Shaikh shares five evidence-based strategies to enhance fertility, covering nutrition, stress management, sleep quality, ovulation tracking, and exercise balance.​

• Pelvic Floor Health: Our latest podcast episode with Jenny Fielding, a Specialist Pelvic Health Physiotherapist, has sparked eye-opening conversations on social media. We tackle taboo topics like urinary frequency, prolapse, and the importance of pelvic floor care at every life stage.​

• Health News Highlights: Stay informed with our roundup of the latest health stories, including the introduction of 'Friendship Benches' in the UK to support mental health, and other significant developments.

Hope you enjoy!
Emily x

5 Evidence-Based Ways to Boost Fertility

When it comes to fertility, there’s a wealth of advice out there, but much of it can feel overwhelming or contradictory. Everyone you speak to has an opinion and not every opinion is evidenced based. Here are five practical, science-backed tips to support your journey to conception.

1. Nourish Your Body: Eat Enough, and Eat Well

Your body needs energy and nutrients to support regular ovulation, and under-eating or restrictive dieting can disrupt this balance. All too often I meet women who are severely underweight and wondering why they cannot get pregnant despite trying.

Low body weight or insufficient caloric intake can lead to irregular periods or even stop ovulation altogether (hypothalamic amenorrhoea). It’s important we nourish our bodies if our desire is to make a grow a baby.

Key nutrients to focus on include:

• Healthy fats: Essential for hormone production. Include avocados, nuts, seeds, and olive oil in your diet.

• Iron and zinc: Found in lean meats, legumes, and leafy greens, these minerals support healthy ovulation.

• Complex carbohydrates: Think whole grains and starchy vegetables. These help stabilise blood sugar, which can impact reproductive hormones.

A Mediterranean-style diet has been shown to improve fertility outcomes, so think colourful plates with lots of fruit, vegetables, and lean protein.

2. Regulate Your Cycle by Managing Stress

Stress can wreak havoc on your menstrual cycle, disrupting ovulation and hormone balance. Studies suggest that high levels of cortisol (the stress hormone) can interfere with the release of luteinising hormone (LH), which is crucial for ovulation.

Try incorporating stress-reducing activities into your routine, such as:

• Mindfulness or meditation

• Yoga (a gentle, fertility-friendly option like restorative yoga)

• Journalling

Even a daily 10-minute walk in nature can lower cortisol levels and support cycle regularity.

3. Prioritise Quality Sleep

Sleep plays a crucial role in regulating the hormones involved in reproduction. Research indicates that women who consistently sleep fewer than seven hours per night may experience disruptions in ovulation.

Tips for better sleep:

• Set a consistent bedtime to support your natural circadian rhythm.

• Limit screen time before bed, as blue light can suppress melatonin production.

• Create a sleep-friendly environment: cool, dark, and quiet.

Melatonin is not just a sleep hormone; it also acts as an antioxidant for ovarian follicles, helping protect egg quality.

4. Track Your Ovulation

Understanding your cycle and pinpointing your fertile window can significantly boost your chances of conception. Evidence supports the use of ovulation predictor kits, basal body temperature tracking, or cervical mucus monitoring to identify ovulation.

The fertile window is typically 5 days before ovulation and the day of ovulation itself. Tracking methods can help you time intercourse for maximum success. If you’re unsure about your ovulation patterns, speak to your GP or consider using apps like Clue or Flo for cycle tracking. Also remember that sperm hangs about for 7 days so regular sexual intercourse is key to increasing your chances of conception!

5. Get Moving—But Not Too Much

Exercise is an important part of a healthy lifestyle, but when it comes to fertility, there’s no one-size-fits-all approach. The key is ensuring your body isn’t under undue stress from overtraining or insufficient recovery. If you’re used to exercising regularly and ovulating consistently, there’s no need to change your routine. However, if you’re pushing your body too hard without adequate rest or nutrition, this could disrupt your menstrual cycle and affect ovulation.

Bonus Tip: Seek Professional Guidance Early

In general, the UK NICE guidelines advise that if you’ve been trying to conceive for more than two years it’s time to seek medical advice. Your GP can arrange basic tests to check for ovulation, hormone levels, or other potential issues. Additionally, a referral to a fertility specialist can open doors to more personalised interventions

As a GP myself I want to reassure you that it’s never too early to start the conversation.

Dr Reem Al-Shaikh

Women's Wellness Clinic

www.womenswellnessclinic.co.uk

The Health Review Podcast

Have You Checked Out The Podcast This Week?

🎧 Why You Should Care About Pelvic Floor Health With Jenny Fielding

In the latest episode of The Health Review podcast, I’m joined by Jenny Fielding, a Specialist Pelvic Health Physiotherapist and Pelvic Health Team Lead at Mint Wellbeing in London. With over 15 years of clinical experience, Jenny has dedicated the last decade to exclusively managing female health across all life stages. 

Jenny is not only an expert, but also an advocate for women's health education - she has spoken at international events, schools, and corporations. As a mother of three who has personally navigated prolapse and postnatal anxiety, Jenny brings both professional expertise and personal insight into the physical and emotional aspects of pelvic health. ​

In this episode, Jenny explains:

-The anatomy and function of the pelvic floor, including common risk factors that can compromise its integrity.​

-Why urinary urgency and leakage aren't issues you have to tolerate, and how proactive management can lead to significant improvements.​

-The link between pelvic floor dysfunction and challenges such as erectile dysfunction, and recovery after childbirth.​

-The importance of early and ongoing attention to pelvic health, emphasising that it's never too soon or too late to start.

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview

Hello, I hope you’ve had a lovely week and that the longer, lighter days are giving you energy. I’m certainly feeling motivated to spend some time outdoors running in the sunshine this weekend! ☀️

Coming up in this week’s newsletter:

• What is Reformer Pilates - and Why Is It So Popular? I tried it 3x a week for six months and the results were amazing

• New Blood Test Detects - and Tracks - Alzheimer’s Progression

• ADHD & Personality Disorders Explained - this week’s powerful podcast episode with leading UK Psychiatrist Dr. Jorge Zimbron

Hope you enjoy!
Emily x

I swapped some of my usual workouts for Reformer Pilates and saw incredible results. Here's my experience, plus expert advice on how this practice can benefit you.

Reformer Pilates has been gaining serious attention in the fitness world, with studios popping up everywhere and friends, celebrities, and influencers alike raving about its benefits. Intrigued by the hype - and eager to shake up my workout routine, which was getting repetitive - I decided to commit to three Reformer Pilates classes a week for six months at Island Pilates in Hackney Wick.

But what exactly is Reformer Pilates? And how does it compare with regular Pilates and other types of exercise?

Pilates with a Twist

Reformer Pilates uses a piece of equipment called a “reformer” machine, which has a narrow bed that slides along a carriage. It has straps to hold onto and adjustable springs that add resistance to movement. A teacher will guide you through a range of pushing, pulling, and bending exercises that benefit muscles all over your body. One of the great things about the reformer is that the machine adds resistance, meaning you can change the difficulty according to your current fitness level.

Reformer was first designed by Joseph Pilates in 1918, who was working at a hospital during World War I. He attached springs to beds to help patients strengthen their muscles and rehabilitate while they were still bed-bound.

Now, people from all areas of the fitness world are trying it. Long-time Pilates teacher Lizzie Davies tells me it’s a workout suitable for all ages:

“I think people can be intimidated by how glamorous and slick Reformer Pilates can look on social media, but when you boil it down, it's about allowing your body to move and strengthen for the best part of an hour.

As I say to my clients, ‘movement is medicine’ or ‘motion is lotion’. It doesn't matter your age, experience, injuries, or shape - the important factor is to move. I love seeing my clients finish their class a little taller in their spines (with shoulders back and down, of course!) whilst feeling more connected with their own bodies. For me, a reformer is empowering for the mind and body - so why should that be prescribed for a certain demographic?”

Benefits

Experts praise Reformer Pilates for its ability to build lean muscle, correct imbalances, and prevent injury, while also promoting mental well-being through mindful movement and breath control. Many physiotherapists and trainers recommend Reformer Pilates for rehabilitation, postural alignment, and even stress relief, as it helps reduce tension and improve focus. With its adaptability to all fitness levels, from beginners to athletes, it’s no surprise that this full-body workout is becoming a staple in studios worldwide.

Aimee Higgs is a physiotherapist at Physio Me London:

“The key to the effectiveness of the reformer over traditional mat Pilates is the strength component provided by the resistance of the springs. With a focus on core stabilisation, Reformer Pilates is also known for its benefits in rehabilitation and injury prevention, as well as key mental health benefits such as stress reduction, improved focus, and increased mindfulness.”

My Experience

As someone who already enjoys running, spinning, and weight training, I wasn’t new to fitness. But lately, my usual workouts felt a bit repetitive, and I was craving something fresh. Instagram was buzzing with Reformer Pilates transformations, and friends who are instructors had been urging me to give it a try. Their positivity, paired with my curiosity and a studio on my doorstep, was all the motivation I needed to book my first session.

My long-term goal with reformer was to improve my all-over body strength, which has always been an issue for me. I’m not one of those people who can lift heavy weights in the gym, and I would often experience pain when trying to push past my current threshold for strength training.

From the very first class, I was hooked. The exercises felt intense - especially those targeting the glutes and hamstrings (imagine shaking legs and muscles you didn’t even know you had). It reminded me of my dancing days, and I loved how easily I could modify the resistance by adjusting the springs, making each move as tough or gentle as I needed.

Initially, it took a while to understand how the machine worked, but I made sure to choose a reformer with other machines either side of me so I could keep an eye on others in the class and follow along. I couldn’t believe how quickly the classes passed - fifty minutes felt more like fifteen thanks to the flow and variation, which kept things interesting.

My body felt sore after each session - proof that I was working muscles my usual workouts hadn’t touched. But by the end of the second week, I could already feel the difference. I felt stronger and more stable, and I noticed improvements in my core strength and posture.

By the end of the month, the results exceeded my expectations. My gym lifts became noticeably heavier, which I attribute to the extra strength I’d built in reformer classes. My entire body felt more balanced and powerful.

Beyond the physical changes, I was surprised by how Reformer Pilates affected my mood and energy levels. Morning classes left me feeling invigorated and cheerful for the rest of the day. The addictive rush of endorphins had me wishing I could attend every day. The variation helped, too - each class at Island Pilates was different, thanks to their experienced and friendly instructors who worked hard to keep things interesting.

Things to Consider

Reformer Pilates can be a bit of an investment, especially in London. Buying a class package can help reduce the cost, but it’s worth factoring into your budget.

Who Should Give It a Try?

Honestly, anyone! I've recommended it to so many friends, and they’ve all loved it. It's great for all ages and fitness levels. Whether you want to build strength, improve your core, or try something new, Reformer Pilates has something to offer. And the instructors always provide modifications so you can adjust the workout to your needs.

Pilates instructor Lizzie Davies agrees:

“If you were debating joining a class, do it! The class may feel tough at the time, but register how your body feels afterwards - and I promise, you will notice a positive difference.”

Final Thoughts

Committing to Reformer Pilates was one of the best decisions I've made for my fitness. It's made me stronger, improved my other workouts, and given me a mental boost. If you're curious, I say go for it! Find a studio with great instructors, and you might just become a Reformer Pilates convert too.

The Health Review Podcast

Have You Checked Out The Podcast This Week?

🎧 ADHD & Personality Disorders Explained | Psychiatrist Dr. Jorge Zimbron on Complex Mental Health

This week on The Health Review, I sits down with Dr. Jorge Zimbron, consultant psychiatrist and clinical lead at Springbank Ward in Cambridge - one of the first mental health units in England to eliminate the use of restraint and seclusion. In this powerful conversation, Dr. Zimbron shares how this compassionate approach is changing lives, and why other wards should take note.

We also dive deep into the spectrum of ADHD in adults, why it’s still so underdiagnosed, and how lifestyle changes, medication, and even fun play a role in long-term mental well-being.

If you love the episodes, please do subscribe and give the show a rating! 😊 

Thanks for reading!

💌 Loved this issue? Forward it to a friend!
📲 Let’s connect on Instagram: @TheHealthReview