Meredith Hayden’s Lobster & Avocado Salad

Meredith Hayden, the chef behind the popular @WishboneKitchen, has a knack for turning simple ingredients into something special, often inspired by her time as a private chef in the Hamptons, where fresh seafood and seasonal produce were always within reach. Her cooking style is equal parts relaxed and refined, with an emphasis on bold flavours and unfussy presentation.

This lobster and avocado salad is perfect for warm-weather lunches or casual dinners, combining buttery lobster meat, creamy avocado, and bright citrus for a dish that feels luxurious but effortless.

This recipe is a celebration of summer. Juicy heirloom tomatoes, plump chunks of lobster meat, creamy avocado, tender microgreens, and a simple herb dressing to bring it all together. It pairs perfectly with a hot sunny day (or pretending it’s a hot sunny day) and good company.

INGREDIENTS – Serves 4

For the Herb Dressing

2⁄3 cup mayo

1⁄4 cup loosely packed fresh basil leaves

2 tablespoons roughly chopped fresh tarragon

2 tablespoons roughly chopped fresh chives

1⁄2 small shallot, roughly chopped

1⁄2 lemon, zested and juiced (1 to 2 tablespoons)

1⁄4 teaspoon kosher salt

For the Salad

4 medium heirloom tomatoes, sliced 1⁄4 inch thick

1 medium-large avocado, peeled, pitted, and sliced

1 lemon, halved

2 heads Bibb or Little gem lettuce, leaves separated

1 head frisée lettuce or bunch of watercress, leaves separated

1⁄2 cup loosely packed fresh basil leaves, torn into 1-inch pieces

1⁄4 cup loosely packed fresh tarragon leaves

1⁄4 cup finely chopped fresh chives

1 pound cooked lobster meat from about 2 lobsters (page 62), cut in bite-size chunks

Extra-virgin olive oil, for drizzling

Flaky salt

METHOD

PREP THE DRESSING: Using a blender or immersion blender, process the mayo, basil, tarragon, chives, shallot, lemon zest, 1 tablespoon of lemon juice, and salt until smooth. Taste and adjust the seasoning, adding more salt and/ or lemon juice as needed.

PREP THE VEG: Season both sides of the tomato slices with flaky salt and set aside.

Season the avocado slices with a pinch of flaky salt and a squeeze of lemon juice. Set aside.

In a large bowl, combine the Bibb lettuce, frisée, basil, and tarragon. Add a few tablespoons of dressing plus a few pinches of flaky salt and toss to coat.

ASSEMBLE AND SERVE: Arrange a layer of tomatoes and avocado over a serving platter or individual plates and drizzle them with extra-virgin olive oil, then begin to build the salad. Top the tomatoes with a pile of the lettuce mixture, layer in some of the lobster, more of the tomatoes and avocado, more lettuce, and more lobster. Finish with a sprinkle of chives, freshly grated lemon zest, and another drizzle of olive oil.

The Wishbone Kitchen by Meredith Hayden (Ebury Press, £26). Photography by Emma Fishman.


Life’s Rosy: Chic Activewear Picks In Summer’s Hottest Hue

Life’s looking rosy, and so should your workout wardrobe. This summer, blush pink and soft rose tones are taking over as the ultimate palette for elevated activewear. Delicate, calming and effortlessly chic, these muted pinks bring a fresh, feminine energy to your everyday workout wardrobe, whether you’re on the mat or on the move. From pastel leggings to pretty ballet wraps, we’ve rounded up the most stylish activewear picks in summer’s dreamiest hue. Subtle, sophisticated and flattering for all, this is pink done right.

Women’s CrossCity Sneaker

£148, Lululemon

Hyper Zip Blouse

£63, Exercere

Ollie High-Rise Short

£72, Varley

Ballet Wrap Blouse

£58, Exercere

Fairfield Knit Jacket

£102, Varley


Cold Therapy vs. Lymphatic Drainage: Which Summer De-Puffing Ritual Wins?

Swollen ankles, heat-induced bloating and that unmistakable feeling of puffiness… summer can be unkind to circulation. As temperatures rise, our body’s tendency to retain water and struggle with sluggish lymph flow increases. Enter two wellness trends: cold therapy and lymphatic drainage, both hailed as seasonal saviours.

But which one is better for de-puffing in summer? Can you combine the two? And do they really work? We pit these circulation-boosting rituals against each other.

Why Summer Makes You Puffy

Warm weather can lead to vasodilation, where blood vessels expand to help cool the body. This process, combined with factors like dehydration, prolonged sitting during travel and dietary indulgences, can cause fluid to accumulate in tissues. The result? Puffiness, especially in the face, legs and ankles.

The Contenders: What They Actually Do?

Cold Therapy

If you’ve ever run your wrists under cold water on a hot day or pressed a chilled spoon under your eyes after a bad night’s sleep, you already know the power of cold. Cold therapy takes that to the next level. Whether it’s a full-body cryotherapy chamber, an icy facial roller or a quick dip in a cold plunge pool, the aim is the same: to refresh, reset and revive.

This therapy works by exposing your body to short bursts of cold to reduce inflammation, ease tired muscles and boost blood flow. It’s a favourite among athletes for speeding up recovery post-workout, but it’s just as useful after a long day in the heat or when you need an energy kick. Think of it as nature’s caffeine shot, only instead of a flat white, you get a surge of circulation, a lifted mood, and better sleep.

Lymphatic Drainage

If cold therapy is the instant wake-up call, lymphatic drainage is the deep clean. This gentle, rhythmic massage technique is designed to encourage the movement of lymph, the fluid that carries waste, toxins and excess water, through your system. It’s ideal when you feel bloated, sluggish or simply ‘off’ in your body.

You might try it after a holiday full of indulgence, during a particularly hormonal week or just when your face feels puffy and your jeans feel tight. Whether it’s through a hands-on massage at a spa, a daily dry brushing ritual or high-tech compression boots at home, lymphatic drainage helps your body do what it was built to do — detox, reset, and restore balance. It’s not about weight loss or gimmicks; it’s about feeling lighter, clearer and more comfortable in your skin.

Summer Concerns (& Which Therapy Wins?)

Facial Puffiness
We’ve all been there, waking up after a late night, too many glasses of rosé, or a sleepless evening with the baby, only to be met with a swollen, puffy face in the mirror. Summer doesn’t help either. Warm weather, sun exposure and salty snacks can cause the skin to hold on to fluid, especially around the eyes and cheeks.
Who wins? – Cold therapy takes the crown here. A few minutes with ice globes from the fridge or a cooling sheet mask can visibly reduce puffiness, tighten pores and calm redness. It’s the ideal pre-makeup ritual or quick morning fix after a night of broken sleep.

Leg and Ankle Swelling
Whether you’ve spent the day on your feet at a summer wedding, trudging around town in sandals or sat on a long-haul flight to your holiday destination, swollen legs and ankles are a common seasonal issue. Even standing at the school fair or on the Tube for too long can leave you feeling puffy and heavy.
Who wins? – Lymphatic drainage is your go-to. A targeted massage, either professionally or with compression boots at home, helps encourage circulation in the lower body and eases fluid retention. You’ll feel lighter on your feet and ready to slip back into your strappy sandals without discomfort.

Post-Travel Bloat
After a weekend away or family holiday, your routine often goes out the window. Flights, rich meals, wine and late nights can leave you feeling sluggish and bloated, especially around the stomach.
Who wins? – Lymphatic drainage wins again. A gentle abdominal massage helps support digestion and encourages your body to flush out excess water and toxins. If you’ve overindulged on pasta and Aperol in the sun, this is your best route back to feeling like yourself again.

Heat-Induced Fatigue
Those sweltering summer days can really zap your energy. Whether you’ve been running errands in the heat, working from home without air-con or wrangling kids in the park, the sticky humidity often leaves you feeling drained and foggy-headed.
Who wins? – Cold therapy is the instant pick-me-up. A cold shower, ice bath or cryotherapy session can jolt your system awake, boost your circulation and sharpen your focus. It’s the perfect no-coffee-needed reboot after a day spent melting in the sun.

Skin Dullness
Between suncream build-up, pollution, sweat and dehydration, summer skin can quickly look congested and lacklustre. Enlarged pores, uneven tone and that end-of-day stickiness can dull your glow, especially if you live in a city.
Who wins? – This one’s a draw. Cold therapy gives immediate results… it tightens the skin, shrinks pores and adds a healthy flush. But lymphatic drainage works on a deeper level, improving skin tone and radiance over time by boosting nutrient-rich circulation. Use both to keep your skin bright and balanced from morning till night.

The Verdict?

If you’re looking for instant results, cold therapy is the standout. It tackles facial puffiness, revives tired limbs and gives an energy boost that is perfect for hot days or event prep. For deep, systemic results, especially with summer bloating and sluggishness, lymphatic drainage is the go-to. It’s more than just a massage; it is a full-body detox that helps your system work smarter and feel lighter.

But for those serious about beating the bloat and feeling their best this summer, combining the two may be the smartest move of all. Use cold therapy for fast fixes, then support your long-term glow and flow with regular lymphatic work, whether at home or in one of London’s top spas. Together, they deliver the ultimate summer wellness ritual.

London’s Top Luxury Spa Destinations for Lymphatic Drainage and Cryotherapy

LYMPHATIC DRAINAGE

Dr. Barbara Sturm Spa, Mayfair
Located on Mount Street, this spa offers the renowned Lymphatic Sculpt and Tone treatment. Using mid-pressure strokes, it stimulates lymph flow, reduces puffiness and leaves you feeling refreshed. The serene, marble-clad setting enhances the experience.

Flavia Morellato
Flavia is widely regarded as one of London’s leading experts in lymphatic drainage, with over ten years of experience in health and aesthetics. Her team of skilled physiotherapists offers treatments designed to boost circulation, digestion, metabolism and immune function, as well as support recovery after cosmetic procedures — all with visible, lasting results.

Lanserhof at The Arts Club, Mayfair
This exclusive medical spa combines advanced diagnostics with treatments like lymphatic drainage massage. Accessible to non-members, it offers a holistic approach to wellness in a luxurious setting.

CRYOTHERAPY

Bulgari Spa, Knightsbridge
This opulent spa offers a range of cryotherapy treatments, including the Signature Cryotherapy Sports Massage and Cryo Energy Cellulite Treatment. The treatments aim to alleviate pain, reduce inflammation and improve circulation.

Apogii Clinic, Notting Hill
Home to London’s most advanced whole body cryotherapy chamber at minus 110 degrees Celsius, Apogii Clinic offers sessions that boost immunity, enhance recovery and improve sleep patterns. The twin room chamber ensures a comfortable and effective experience.

Third Space, Canary Wharf
This state-of-the-art spa offers cryotherapy among its range of treatments. Designed for recovery and wellness, it is an ideal spot for those looking to incorporate cryotherapy into their fitness and health regimen.

At Home Tools and Products

Fraîcheur Ice Globes

These facial massage tools are designed to reduce puffiness and tighten skin. Simply store them in the fridge and use them in the morning for a refreshing start to your day.

Lymph-Lite Dry Body Brush

‘Body brushing is one of the most underrated beauty habits, yet it’s also an incredibly simple ritual that can provide huge benefits,’ says Kate Shapland, founder of Legology. ‘Just a couple of minutes a day will promote your lymph, helping your body metabolise toxins more efficiently, discourage fluid retention and cellulite, and soften and tone your skin.

Therabody RecoveryAir JetBoots

These wireless compression boots use pneumatic pressure to promote lymphatic drainage and muscle recovery. Ideal for post-exercise or long days on your feet.


Meredith Hayden’s Olive Oil Cake with Peaches & Cream

Meredith Hayden, the chef and content creator behind @WishboneKitchen, is known for her laid-back yet thoughtful approach to cooking. With a background as a private chef in the Hamptons, she brings a mix of elegance and ease to her recipes, often drawing from nostalgic memories and seasonal ingredients to create dishes that feel both comforting and elevated. This Olive Oil Cake with Peaches & Cream is perfect for summer gatherings, layered with ripe peaches and your choice of whipped cream or a more heat-proof Italian buttercream.

My mom, like myself, is notoriously not a baker, so on special occasions, she’d treat us to a store-bought angel food cake, a can of Reddi Wip,
and a carton of strawberries. Then during my private chef days, I was introduced to the famous peaches and cream pie at Briermere Farms. This is basically a combination of those two desserts, using my all-

time favourite olive oil cake recipe and whatever fruit is in season, although I’m partial to peaches. For the whipped topping I’ve included two options: a simple three-ingredient whipped cream and a slightly more complicated Italian buttercream. While the whipped cream is easy and delicious, the buttercream is much more stable in hot and humid temperatures. So if you’re serving this on a hot summer day, or assembling it in advance, I highly suggest opting for the buttercream.

INGREDIENTS – Serves 8

For the Olive Oil Cake

3⁄4 cup extra-virgin olive oil, plus more for preparing the pan

11⁄2 cups plain flour, plus 1 tablespoon for dusting

1 teaspoon kosher salt

1 teaspoon baking powder

1⁄4 teaspoon bicarbonate of soda

1 cup sugar, plus more for dusting and macerating

1 tablespoon freshly grated lemon zest

2 medium eggs, at room temperature

1 cup whole milk, at room temperature

1 tablespoon fresh lemon juice

2 pounds fruit of your choice, in this case peaches, sliced

Vanilla Bean Whipped Cream or Vanilla Buttercream (see below), for serving

Vanilla Bean Whipped Cream

2 cups cold double cream

1⁄3 cup icing sugar

2 teaspoons vanilla bean paste

Vanilla Bean Buttercream

1 batch of Marshmallow Meringue (page 256)

4 sticks (32 tablespoons) softened unsalted butter, cubed into tablespoon-size pieces

METHOD

Preheat the oven to 190°C.

PREP THE CAKE PAN: Coat an 8-inch round cake pan with olive oil, line the bottom of the pan with parchment paper, and lightly brush the parchment with olive oil. Coat the inside of the pan with 1 tablespoon of flour, turning the pan over and tapping out any excess.

COMBINE THE DRY INGREDIENTS: In a large bowl, whisk together the remaining 11⁄2 cups of flour, the salt, baking powder, and bicarbonate of soda.

MIX THE BATTER: In the bowl of a stand mixer fitted with the paddle attachment, or in a large bowl if you plan to use a hand mixer, combine
1 cup of the sugar and the lemon zest. Use your fingers to massage the lemon zest into the sugar to bring out the oils in the lemon zest. Add the eggs and beat on high speed until light and fluffy, 3 to 5 minutes. Switch the speed to medium and slowly stream in the olive oil. Beat until fully incorporated, about 2 minutes. Add the milk and lemon juice and beat on low until just combined.

COMBINE WET AND DRY: Stop the mixer and add half of the dry ingredients to the wet, and beat on low speed until most of the flour is incorporated. Stop the mixer, and add the remaining dry ingredients. Beat on low until just combined. Do not overmix or your cake will be tough.

BAKE THE CAKE: Pour the batter into the prepared pan and sprinkle
2 tablespoons of sugar evenly over the top. Bake until a toothpick inserted into the centre comes out mostly clean, 35 to 40 minutes.

COOL THE CAKE: Allow the cake to cool in the pan for about 10 minutes. Carefully run a paring knife around the edge of the cake to loosen it from the sides, remove the cake from the pan, and transfer to a wire rack to cool. Allow the cake to cool for at least 1 hour before slicing or serving.

MACERATE THE FRUIT: In a large bowl, combine the fruit with a few tablespoons of sugar, more or less depending on your preference and the natural sweetness of the fruit. Toss to coat and let sit for 10 to 15 minutes before serving.

PREPARE THE WHIPPED TOPPING: You can make either the whipped cream or the buttercream.

For the whipped cream, in the bowl of a stand mixer fitted with the whisk attachment or in a large bowl if you’d rather use a hand mixer, combine the cream, icing sugar, and vanilla bean paste. Whip on high speed until stiff peaks form, 2 to 3 minutes. Transfer to the fridge until you’re ready to use. This will stay good and fluffy in the fridge for a few hours.

For the buttercream, prepare a batch of the marshmallow meringue according to the directions on page 256. Keep the mixer running on low speed and add in the butter 1 tablespoon at a time. Continue beating until the butter is fully incorporated and you achieve a smooth and silky consistency.

TO SERVE: If using the buttercream, spread it over the top of the cake and pile it high with fruit. This can be assembled and kept in the fridge or at room temperature a few hours in advance.

If using the whipped cream, slice the cake into eight equal pieces. Transfer to dessert plates and top each slice with a dollop of whipped cream and a serving of fruit. Serve right away.

The Wishbone Kitchen by Meredith Hayden (Ebury Press, £26). Photography by Emma Fishman.


Inspired By The Salt Path? Our Fave Coastal Walking Routes

The Salt Path by Raynor Winn is a memoir about a couple, Raynor and Moth, who lose their home and livelihood after Moth receives a terminal diagnosis of Corticobasal Degeneration (CBD). In response to this, they embark on a 630-mile journey walking the South West Coast Path from Somerset to Dorset. The book explores themes of grief, resilience, and the healing power of nature as they navigate the challenges of their walk and redefine their sense of home. If The Salt Path has inspired you to explore the South West Coast Path (SWCP), there are numerous coastal walking routes from 5 to 20 kilometres and beyond that capture the essence of Raynor and Moth’s journey. Here are some of our favourite walks, each offering a unique experience of the UK’s longest National Trail:

Minehead to Porlock Weir (8.9 miles / 14.3 km)

This scenic and challenging section marks the start of the South West Coast Path, winding through Exmoor’s dramatic landscape. Walkers will encounter steep cliffs, wooded valleys, and moorland with sweeping views from Selworthy Beacon. Two route options are available: the coastal ‘rugged’ path or a slightly less strenuous inland trail. Rich in wildlife, the area is home to rare species such as red deer and blackneck moths. The route ends at Porlock Weir, where the coastline tells a powerful story of natural change after a 1996 storm breached a 6,000-year-old shingle ridge, farmland transformed into a thriving saltmarsh habitat.

Hartland Quay to Bude (15.2 miles / 24.5 km)
Considered the toughest stretch of the South West Coast Path, this challenging route features steep, repeated climbs and descents across dramatic coastal terrain. The path traces high above a rocky shoreline known for historic shipwrecks, passes waterfalls, and crosses ten river valleys. Walkers are rewarded with breathtaking, remote views from points like Higher Sharpnose and Steeple Point. The final approach into Bude offers a welcome relief, with gentler walking along sandy beaches marking the end of this demanding yet spectacular journey.

Padstow to Porthcothan (13.2 miles / 21.3 km)
This gentle and scenic stretch of the Coast Path offers easy walking along low cliffs, with stunning views of Cornwall’s golden beaches. Starting from the charming town of Padstow, the route passes Hawker’s Cove and skirts the dramatic Atlantic coastline. Highlights include panoramic views from Trevose Head and the picturesque bays along the way. While some rocky and narrow sections appear near Constantine Bay, the overall walk is relaxed and ends at the peaceful, dune-backed beach of Porthcothan.

Land’s End Hostel to Porthcurno (5.8 miles / 9.3 km)

This moderate walk packs a lot into a short distance, tracing dramatic granite cliffs from Land’s End to Porthcurno. Along the way, walkers can enjoy striking coastal views, historic lighthouses, shipwreck sites, and ancient landmarks. Wildlife is plentiful, and cultural highlights include the famous Minack Theatre, making this a richly rewarding stretch of the path despite its shorter length.

These walks offer a taste of the diverse landscapes and experiences along the South West Coast Path. Whether you’re seeking solitude, dramatic scenery, or cultural landmarks, each route provides an opportunity to connect with the spirit of The Salt Path. For detailed maps and additional information, the South West Coast Path Association website is excellent.

Salt Path Inspired Break:

Why not book the Read, Ramble and Recharge break at Fistral Beach Hotel in Newquay, Cornwall. Located on “The Salt Path” the 2-night getaway aims to encourage guests to reconnect with nature and includes a South West Coastal Path walking map, dinner one evening, breakfast each morning and 20% discount of GAIA spa treatments at the hotel’s Fistral Beach Spa. Author of The Salt Path, Raynor said; “The Salt Path was written for Moth, with no intention for it to be read by anyone else. To watch the story of our journey spread so widely and now transform into a film has been unexpected as if the story has taken on a life of its own. “What we really hope is that many people will leave screenings of the film having heard of CBD for the first time. It’s our hope their newfound knowledge carries beyond the cinema”.

DONATE: PSPA provides support and information to people living with PSP and CBD, while funding research into treatments and ultimately a cure for these conditions. If you would like to donate please visit PSPA.

words by Sadie Reid


From Meghan’s Moves to Pineapple Myths: What Actually Gets Labour Going?

As part of celebrating her first daughter Lilibet’s birthday, Meghan Markle shared a personal, joy-filled moment on Instagram – a video clip of her dancing with Prince Harry just before going into labour. Dressed casually, grinning ear to ear, it was a rare insight into the couple’s private life on the cusp of a life-changing moment. But it also sparked a familiar question: can dancing actually induce labour?

As a nutritionist with a deep interest in holistic health, I was fascinated. While many of us in the wellness world embrace movement, mindful practices, and nourishing foods as part of a broader picture of pregnancy health, it’s important to separate the supportive from the scientific, and the joyful from the just-so stories.

So, can you really shimmy (or in Meghan’s case, twerk) your way into labour? Or is dancing more of an emotional release than a physiological catalyst?

Moving towards labour – or just moving?

The idea that movement – particularly gentle, rhythmic, or pelvic-opening movement – can help “bring on” labour has long circulated in antenatal circles. But does it actually work?

“Absolutely – in fact, movement and upright positioning during the early stages of labour are incredibly beneficial,” says Tianna Jarrett-Williams, a registered midwife at the Midwife-Led Unit at Good Hope Hospital. “Gravity plays a crucial role. Movement helps the baby descend into the pelvis, increasing pressure on the cervix, which can encourage stronger contractions, promote cervical dilation, and potentially shorten the duration of labour overall.”

Still, she warns care away from tempering expectations: “There isn’t a wealth of robust evidence supporting non-medical methods to ‘induce’ labour, and we need to remember that every pregnancy is unique. The term ‘natural induction’ suggests labour is something we need to force, when in most cases, the body simply needs to be supported in doing what it’s already preparing to do.”

So how do midwives assess whether the body is edging towards spontaneous labour?

“We look for signs that indicate the body is preparing – what we refer to as the latent phase,” she explains. “This can begin days or even weeks before active labour starts. Common indicators include a sense of increasing pelvic pressure as the baby settles into a more optimal position, lower back pain, often more persistent or intense and a pattern of irregular contractions that may start and stop over time. These are all entirely normal, especially for first-time mothers.”

“There’s a wide range of ‘normal’ at this point in pregnancy,” says Jarrett-Williams. “But one thing we always advise is to monitor your baby’s movements. Any noticeable reduction or change in pattern should always be reported to your maternity unit without delay.”

The joy hormone we should be talking about

What may matter more than the movement itself is the feeling that accompanies it. Dancing releases oxytocin – the hormone responsible for bonding, affection, and, importantly, contractions. It’s the same hormone released during intimacy, skin-to-skin contact, laughter, and notably, after a woman has sex. This natural boost of oxytocin fosters connection and calm, two emotional states that are deeply supportive as the body gears up for labour.

From a hypnobirthing perspective, this emotional readiness is key. “Oxytocin is the petrol of labour,” explains Elise Tobias, resident hypnobirthing coach at The Portland Hospital. “But it only flows when we feel safe, relaxed, and emotionally supported. That’s why anything that brings rhythm, ritual, and joy, like dancing can be so effective. Elise often describes movement in labour as “instinctive,” noting that undisturbed women will naturally begin to sway, circle, or rock. “These motions aren’t random – they help optimise baby’s positioning and keep labour progressing. Plus, they trigger that powerful hormonal cascade we need for birth to unfold smoothly.”

Dancing in labour may also act as a form of active meditation. “It ticks all the boxes of what I call the ‘Three R’s’ of physiological birth: rhythm, ritual, and relaxation,” says Elise. “That’s what lets women drop into a theta brainwave state – similar to deep meditation, where their body can birth most efficiently.”

So whether it’s a dance, a cuddle, or a laugh, anything that increases oxytocin and reduces fear is worth celebrating.

Food, Folklore and Fact

From pineapple and spicy curries to raspberry leaf tea and dates, so-called “labour-inducing” foods have long been a topic of interest among expectant parents. Interestingly, many of these same foods are also used to support menstruation, as they may help encourage the natural shedding of the uterine lining. But when it comes to labour, how much of this is rooted in science?

“Some foods and nutrients can support the body’s readiness,” explains Jen Walpole, BANT-Registered Nutritionist and resident expert at Bliss Clinic in Chelsea. “Raspberry leaf tea may help tone the uterus, and studies suggest dates could support cervical ripening and spontaneous labour though they’re not for everyone, especially those managing gestational diabetes.”

Omega-3s (from oily fish or algae) can support prostaglandin production, key for uterine contractions though Jen recommends pausing supplements about a week before birth due to blood-thinning effects.

One simple but often overlooked strategy? Hydration. “Staying well-hydrated and maintaining electrolyte balance supports uterine muscle function and may help reduce cramping,” says Jen. Her go-to recipe includes:
2 cups coconut water, 1 cup water, juice of 1 lemon and 1 lime, 1 tbsp honey, and a pinch of Himalayan salt. Jen also recommends choosing low-sodium electrolyte supplements, such as BodyBio E-Lyte, to support hydration without excessive salt intake.

Ultimately, it’s not about a one-off curry or a handful of dates. The real magic lies in consistent nourishment, hormone balance, and lowering stress in the final weeks.

Reflexology and Natural Support

Outside the kitchen, many women turn to complementary therapies like reflexology to encourage their bodies to get ready for birth. Targeted pressure points on the feet are said to correspond with reproductive organs and energy pathways but while the idea of “inducing” labour this way may sound appealing, the terminology needs clarifying.

“Induction is a medical term,” explains Karen Hooton of Moonbeam Therapies, a reflexologist who has been supporting pregnant women for over 20 years. “Reflexology can’t induce labour, but it can help the body prepare by lowering stress levels and supporting relaxation. Nature wants a baby to be born into a safe environment – not one that’s in a fight-or-flight response.”

Karen also notes that this drop in stress can support other key aspects of late pregnancy wellbeing. “Lowering stress levels can reduce blood pressure, which often rises at the end of pregnancy. Reflexology also encourages circulation and lymphatic return, helping ease the swelling many women experience in their feet and hands.”

“I often instruct women to work the pituitary point on their thumbs,” Karen says. “Partners can support by working points like bladder 60 behind the ankle, spleen 6 on the lower leg, and the uterus point on the inner ankle – where you can often see the baby bump moving with the touch. Working the hip reflexes can also help open up the hip flexors, making things more comfortable for the birth process.”

While more research is needed to understand reflexology’s exact role in birth preparation, its ability to promote nervous system regulation, circulation and a sense of calm make it a valuable tool in a holistic approach to late pregnancy.

Dancing as memory-making

Perhaps the most powerful takeaway from Meghan’s video isn’t whether it worked to induce labour, but what it represents: a couple, moving in sync, sharing joy and intimacy in a liminal moment between pregnancy and parenthood.

“Dancing or movement during early labour can have several psychological and physiological benefits,” explains doula Hannah from Blissful Birth. “Staying upright and gently active can help your baby move down into your pelvis and help your cervix dilate, which can make the labour process easier. It can also reduce pain, improve mood, increase energy, and support better coping mechanisms.”

But the emotional layer of that moment is just as powerful. “When individuals feel empowered to express themselves and experience joy,” Hannah adds, “it enhances emotional wellbeing, reduces stress and anxiety, and increases feelings of control. That sense of autonomy is so important – it helps someone feel more confident and empowered to make decisions about their care.”

Dancing can also serve as a grounding practice. “Rhythmic movement can act like a body-based form of hypnosis,” she says. “It distracts from pain, encourages relaxation, and when combined with breathwork, it can reduce anxiety and help the individual feel more centred and calm.”

Too often, the final weeks of pregnancy are framed around anxiety of time running out, or labour not starting “on time.” What if, instead, we leaned into joy, movement, and emotional connection? Not as a tactic, but as a way of making space for presence, pleasure, and shared memory. 

Bringing it all together before birth

There’s no harm in dancing, or laughing, or eating spicy food as long as it’s safe and done without expectation. Labour will begin when the body is ready. But creating space for joy, connection, and trust in that process? That might be the most powerful preparation of all.

So if you’re in those final days and feel the urge to turn up the music and move with someone you love, go for it. If nothing else, you’ll create a memory.

words by Eleanor Hoath


Inside Hyrox: The Global Fitness Movement Reshaping How We Train

Over the last year, something has been stirring in the UK fitness scene. You’ve probably seen it on your feed… lunges, sledge pushes and wall balls, all wrapped in a format that looks half endurance race, half strength test. That something is Hyrox, a fitness race that’s exploded across Europe and is now sweeping through the UK with a fervour that’s hard to ignore. It’s gritty, inclusive, social and for many, addictive.

So, what exactly is Hyrox? Why is it resonating so deeply with everyday gym-goers, weekend warriors, and competitive athletes alike? And what makes it different from other fitness crazes that have come and gone?

What Is Hyrox?

Hyrox is billed as “the World Series of Fitness Racing.” It combines functional strength movements with endurance challenges across a fixed course: eight 1km runs, each followed by a workout station. These stations include everything from ski ergs and sledge pushes to burpee broad jumps and wall balls, all designed to test full-body athleticism in a consistent, replicable format.

Unlike obstacle races or CrossFit competitions, Hyrox happens indoors on a standardised course. This means results are comparable across cities and countries, feeding the competitive fire while still remaining accessible to first-timers.

Why Now? Why Hyrox?

The timing of Hyrox’s rise isn’t a coincidence. After years of pandemic lockdowns, fitness has become as much about community and mental health as it is about aesthetics or PBs. Traditional gym sessions began to feel stale for many, and Hyrox, with its structured challenge, measurable progress, and event-day buzz, offered a fresh purpose.

Hyrox isn’t about being the fastest or the strongest; it’s about pushing your personal limits in a team-spirited environment. It’s functional fitness with a finish line. And it offers the kind of “earned exhaustion” that feels both physical and emotional.

Inclusivity as a Core Appeal

One of the standout features of Hyrox is its inclusivity, not as a marketing slogan, but as a tangible reality. Competitors range in age from teens to pensioners. Events feature solo and doubles categories, and training programs are adaptable to a wide range of abilities.

“Aside from the fact that I love putting myself through a challenge and working towards something, the main element of Hyrox that has me hooked is the inclusiveness of the competition. It really is for every body,” says Isabelle Shury, Deputy Social Media Manager and coach at F45 Teddington.

“A load of us from F45 Teddington where I coach competed in London this year and it was so much fun doing the training together and watching each other over the weekend. We’re all different ages and abilities, and yet we can all get involved. I competed with my Dad who is 56 this year which was so special, we loved every second together!”

That sense of unity, sweating together, struggling together, crossing the line together, is part of what makes Hyrox feel like more than just another fitness challenge. It’s fitness with soul.

What It Offers Beyond Fitness

Yes, Hyrox will make you fitter. But it also taps into something deeper. The format encourages setting goals, building camaraderie, and developing mental toughness. For many, it becomes the “why” behind daily training.

Hyrox is also inherently social. Whether you’re part of a gym community or training solo, there’s a celebratory, almost festival-like atmosphere at events. You’re not just a competitor, you’re part of a global movement. It’s a chance to connect with like-minded people who value both competition and community.

Where to Train for Hyrox in London

London has quickly become a hotbed for Hyrox training and events. Whether you’re a total beginner or a seasoned athlete looking to sharpen your performance, here are some of the top places to train:

  • F45 Teddington – Known for its close-knit community and functional training, F45 Teddington has become a hub for Hyrox preparation.
  • Third Space (various locations) – Offers Hyrox-specific classes in some of the most well-equipped gyms in London.
  • Gymbox – With locations across the capital, Gymbox hosts Hyrox training sessions that cater to all levels.
  • Barry’s – While not Hyrox-specific, Barry’s offers conditioning workouts that complement Hyrox training well.

Additionally, Hyrox frequently hosts pop-up events, training days, and trials around the city. Follow Hyrox UK on Instagram or check their official website for upcoming London events.

Hyrox isn’t just a passing trend, it’s a cultural shift in how we view fitness. It’s competitive without being exclusive, demanding yet doable, and it feeds that human desire to test limits while feeling like we belong to something bigger.

Whether you’re a solo runner looking for a fresh challenge or a gym class regular craving a new goal, Hyrox could be your next big thing. At the very least, you’ll come away a little stronger, and with a few more fitness friends.


The Adaptogenic Mushroom That Could Help ADHD, Brain Fog and Burnout

If you’ve been listening to health podcasts or scrolling through social media, you’ve likely heard someone talking about Lion’s Mane mushroom. Often described as the “smart mushroom,” it’s famed for its ability to support focus, emotional balance, and gut health. But beyond the social media hype, plenty of clinical evidence backs up the benefits. We spoke to medical herbalist and mushroom expert Sophie Barrett to unpack the science and discover why everyone is suddenly so obsessed with this shroom.

What is Lion’s Mane?

Lion’s Mane is a medicinal adaptogenic mushroom traditionally used in East Asian medicine. It is now recognised in Western medicine as a natural nootropic and adaptogen. It primarily supports cognitive performance, stress resilience, and neurological health. Over time, Lion’s Mane works with your body to protect and nourish the nervous system, which will help improve brain health and help you biohack your way to healthy ageing. 

Mood, Stress and Emotional Balance

If you often feel overwhelmed, anxious, or emotionally drained, Lion’s Mane may help restore balance. As an adaptogen, it supports the body’s stress response and helps regulate the nervous system.

“Unlike stimulants or sedatives, adaptogens like Lion’s Mane help bring the body back into balance,” says Sophie. “You feel more mentally clear and emotionally grounded, without the highs and crashes.”

By supporting the HPA (hypothalamic-pituitary-adrenal) axis and encouraging the production of NGF and BDNF (brain-derived neurotrophic factor), Lion’s Mane may help reduce anxiety and low mood symptoms. Many people have reported better resilience, improved sleep, and a more balanced outlook after a few weeks of use.

Protect Your Brain From Age-Related Memory Loss

One of the most exciting research areas around the Lion’s Mane mushroom is its potential to protect the brain as we age. It contains unique bioactive compounds, hericenones and erinacines, which stimulate the production of Nerve Growth Factor. This protein plays a vital role in neurons’ growth, repair, and survival—the cells we rely on for memory, learning, and overall cognitive function.

As we age, neural connections gradually weaken. This is one factor linked to age-related cognitive decline and conditions such as Alzheimer’s. By boosting NGF, Lion’s Mane may help maintain healthy brain structure and function and even promote the regeneration of damaged neurons.

“Lion’s Mane is one of the most powerful neuro-regenerative mushrooms,” says Sophie Barrett. “It contains active compounds that stimulate the production of Nerve Growth Factor, essential for neuron repair and growth as we age.”

Focus, ADHD and Cognitive Clarity

Lion’s Mane is gaining attention for its ability to enhance focus and concentration, benefits that make it especially appealing for people with ADHD or those struggling with brain fog.

“Studies have established good evidence that this mushroom could be of benefit in symptoms relating to anxiety, depression, disturbed sleep and poor concentration,” Sophie explains. “All of these can be part of the ADHD picture and symptoms that many people can experience. 

Lion’s Mane works on the gut-brain axis, helping regulate the gut microbiota and reduce inflammation; two factors now understood to influence cognitive function, attention and emotional regulation for children and adults looking to support focus naturally.

Support for Perimenopause and Menopause

Many women experience increased brain fog, memory lapses, low mood and sleep disturbances during perimenopause. These symptoms are often hormonally driven but can be supported by lifestyle, nutrition, and adaptogens.

“Lion’s Mane supports cognition and mental clarity while also regulating the gut-brain axis and nervous system,” Sophie notes. “This makes it particularly helpful for women in midlife who may feel like their mental sharpness and resilience are slipping.”

The mushroom’s gentle but powerful impact on mood, memory, and focus makes it a popular supplement during hormonal transition. It can be used alone or with other adaptogenic mushrooms, such as Reishi and Cordyceps, for a more comprehensive approach.

Gut Health and the Gut-Brain Axis

Digestive health and mental well-being are more closely linked than most people realise. The gut-brain axis describes the two-way communication between your gastrointestinal and central nervous systems, and Lion’s Mane plays an active role in optimising both.

“Lion’s Mane is the best mushroom for regulating the gut microbiota and modulating inflammation in this axis,” Sophie explains. “That’s why it’s so useful for people experiencing digestive issues alongside stress, anxiety or poor concentration.”

It acts as a prebiotic, supports the regeneration of the gut lining, and helps restore microbial balance, making it a supportive natural option for those with IBS, leaky gut or post-antibiotic recovery needs.

Who Can Take Lion’s Mane?

Because Lion’s Mane supports so many systems in the body, it’s often described as a foundational supplement for modern life. It is suitable for most adults and can be particularly beneficial for:

  • People with brain fog or poor concentration
  • Anyone managing ADHD or looking to improve focus naturally
  • Midlife women experiencing perimenopausal brain and mood changes
  • Those experiencing chronic stress or burnout
  • People recovering from digestive issues or supporting gut health
  • Individuals interested in long-term cognitive and neurological protection

How to Take It?

Lion’s Mane is generally available in powders, tinctures and capsules. Sophie recommends choosing organic, standardised extracts from the fruiting body (not the mycelium).

“Look for an organic certified mushroom product with guaranteed levels of hericenones and erinacines,” she advises. “That’s what makes the most significant difference in the results you will experience. I recommend my clients use Hifas da Terra’s Mico-Leo capsules, which use a 6:1 extract from the organic fruiting body of Lion’s Mane, ensuring high potency and purity with no fillers or contaminants”. 

When Will You Feel the Benefits?

Medicinal mushrooms work gradually by helping the body rebalance and repair. Most people notice clearer thinking, better mood and more energy within four to six weeks. For deeper results, Sophie recommends taking Lion’s Mane supplements daily for at least two to three months.   For people with more chronic or complex issues, a longer course (three to six months) may be needed, especially if combining with other mushrooms or nutritional protocols.

Can You Combine It?

Yes. Lion’s Mane can be used alone or as part of a daily protocol. Combining it with other medicinal mushrooms can offer even greater support:

  • Cordyceps – For energy, mood, and performance
  • Reishi – For calming the nervous system, supporting immune health, and aiding sleep

Is it Safe to Take Long Term?

Unlike stimulants, Lion’s Mane is safe to take long-term and works best as a daily supplement. It doesn’t overstimulate or cause withdrawal symptoms, making it suitable for ongoing maintenance or prevention. It can also be taken alongside most other supplements and medications (although you should always consult your healthcare provider if you’re on prescription drugs).

Where to Buy Lion’s Mane?To explore more about Lion’s Mane supplements, visit hifasdaterra.co.uk and use the code HH15 for 15% off.


What’s New In The World Of Wellness This June

From tech-savvy wearables to fresh takes on beauty and nutrition, this month’s wellness edit brings a crop of exciting new launches designed to elevate how we live, eat, move and feel. Here’s what’s making waves in June.

Calo Launches in the UK

Say hello to Calo – the world’s fastest-growing healthy meal delivery brand, now available across the UK. Known for its smart, tech-driven approach, Calo delivers freshly prepared, restaurant-quality meals tailored to your lifestyle and nutritional goals. Whether you’re looking to fuel workouts, boost your energy, or simply save time in the kitchen, their fully customisable menus put you in control – you can even remove specific ingredients.

Behind the scenes, chefs and nutritionists work together to ensure every meal is as nourishing as it is flavour-packed. In a major industry shake-up, Calo has also brought together two established UK brands, Fresh Fitness Food and Detox Kitchen, under its wing, offering trusted recipes, a wider menu and app-based flexibility, all at more competitive prices.

Montcalm Mayfair Reopens With Spa & Sensitive Luxury

After a meticulous two-year restoration, the Montcalm Mayfair, Autograph Collection, has reopened its doors, unveiling a new benchmark in luxury hospitality. Nestled in the heart of Mayfair, this five-star hotel introduces the thoughtful concept of Sensitive Luxury, blending historical charm with sustainable design and conscious wellbeing.

The YĀTRĀ Signature Spa is a particular highlight, offering Ayurvedic-inspired rituals, a serene plunge pool, thermal experiences, and bespoke treatments developed in collaboration with Mauli Rituals and QMS Medicosmetics. Soothing soundscapes, curated by MindFidelity, echo the tones of British woodland, making it a holistic urban retreat that nurtures both body and mind.

Neal’s Yard Remedies: Wild Rose Beauty Balm Goes Vegan

A British icon in skincare just got a sustainable makeover. Neal’s Yard Remedies has reimagined its beloved Wild Rose Beauty Balm as a fully certified vegan formula. Still the multi-use hero we know and love – from cleanser to glow-boosting mask – it’s now crafted entirely from plant-based, organic ingredients.

The luxurious balm features seven nourishing botanicals, including Pumpkin Seed Oil, Rosehip, Jojoba and Shea Butter, all working to support the skin barrier and leave a radiant, silky finish. Ideal for those who love conscious beauty without compromise.

The Outset: Scarlett Johansson’s Clean Skincare Now at Cult Beauty

Hollywood meets skincare with The Outset, the clean beauty brand co-founded by Scarlett Johansson – and now available in the UK via Cult Beauty. With a minimalist, no-fuss ethos, the range is all about restoring and strengthening the skin’s natural barrier using gentle, fragrance-free formulas.

The signature three-step routine includes a micellar antioxidant cleanser, a collagen-boosting serum, and a feather-light moisturiser – each one designed to nourish without overwhelming. Simple, effective and perfect for all skin types (yes, even sensitive).

ON Beer: The Science-Backed Buzz (Without the Booze)

The non-alcoholic drinks space just got serious. ON Beer is the UK’s first alcohol-free beer to be backed by gold-standard research, including a university-led, double-blind, placebo-controlled study, showing it delivers real mood-enhancing effects.

Unlike most alcohol-free alternatives, ON isn’t just about flavour – it contains precisely dosed active botanicals shown to promote relaxation, sociability and that all-important feel-good factor. With clinical research to back up its claims, ON could change the way we think about functional drinks.

WHOOP 5.0 & WHOOP MG: The Future of Wearable Wellness

The next generation of WHOOP wearables has arrived and it’s setting a new standard in health tech. The WHOOP 5.0 and the sleek WHOOP MG deliver a 14-day battery life and a smaller, smarter design, alongside powerful new features.

From ECG monitoring and blood pressure insights to Healthspan tracking with WHOOP Age, these devices offer deep, actionable insights that go far beyond step counts. Designed to help users connect their daily habits to long-term health and performance, WHOOP is positioning itself not just as a tracker, but a tool for living longer, stronger and smarter.

Ombar’s Guilt-Free Take on Caramelised White Chocolate

Ombar’s Blonde Caramelised White Choco bar is a delightful plant-based twist on a nostalgic favourite. Crafted with organic desiccated coconut and flecked with Madagascan vanilla, it delivers a rich, caramelised sweetness and a smooth, melt-in-the-mouth texture. Sweetened naturally with dried sugar cane juice and chicory root fibre, a prebiotic that supports gut health, this indulgent treat contains around 50% less sugar than traditional white chocolate. Certified vegan, Fair Trade, gluten-free and dairy-free, it offers a luxurious and ethical chocolate experience without compromising on taste.


These 10 SPF Slip-Ups Are Ruining Your Holiday Glow, According To Expert

When it comes to sun protection, most of us think we’ve got it covered — a quick layer of sunscreen in the morning and we’re good to go, right? Not quite. According to Kimberley Medd, Clinic Lead at Face the Future, even the most skincare-savvy among us are guilty of slipping up when it comes to SPF. From applying too little to forgetting key areas, these small oversights can leave our skin vulnerable to damage, even when we think we’re being careful.

This is especially true in the UK, where living in a cooler, often cloudy climate means many people don’t build daily SPF into their routine the way they might in sunnier countries. In contrast, places like Australia, where public awareness campaigns and a high incidence of skin cancer have made sun protection part of everyday culture, show us how much more we could be doing. For many Brits, SPF is still seen as something for summer holidays, not a year-round essential.

Below, Kimberley shares the 10 most common sunscreen mistakes she sees time and again, especially when Brits head off on their annual summer holiday. From last-minute airport buys to underestimating just how strong the sun can be abroad, these are the easy slip-ups that could be putting your skin at risk. Whether you’re heading to the Med, a long-haul beach break, or just chasing the sun in Europe, these expert tips will help keep your skin protected, healthy, and holiday-ready.

1. Only Applying Sunscreen Once A Day

Many people apply SPF before breakfast or as they’re about to sink into their sun-bed and think they’re sorted for the day. In reality, SPF breaks down over time, especially with the intense sun exposure abroad, being in and out of water, your increase in sweat and towel-drying. Re-apply every two hours, and straight after swimming or sweating. This is key to embed into your daily routine, not just on holiday.

2. Not Using Enough SPF

Most people use less than half the recommended amount. That means the protection level on the bottle isn’t what you’re actually getting on your skin. Use a shot glass (about 30ml) for full-body coverage. For your face alone, applying at least two finger-lengths worth of product is ideal.

3. Ignoring Water Resistance

Your regular daily SPF might be fine at home, but it won’t hold up against pool days and sea swims.

Choose a water-resistant formula for when you’re at the beach or by the pool

4. Forgetting to Pack Sunscreen in Your Carry-On

If you’re checking a suitcase, you might assume you’re sorted. But airport layovers, long-haul flights and sunny arrivals can catch you out.

5. Only Using SPF When It’s Sunny

Cloudy day? You still need sunscreen. Up to 80% of UV rays can pass through clouds. A good tip is to check the UV index on your weather app!

6. Not Adjusting SPF For Your Destination

SPF 15 might be fine for a grey Tuesday at home, but it won’t protect you in tropical destinations or at a high altitude. Choose SPF 30 or higher if you’re escaping to somewhere sunny or high up in the mountains.

7. Missing Key Areas

Hands up if you’ve burnt your ears or scalp before. It’s easy to forget places like your lips, ears, scalp, feet and the backs of your hands.

8. Applying Sunscreen Right Before Sun Exposure

If you’re applying your SPF just as you hit the sun lounger, you’re leaving your skin exposed. Apply your SPF 15-30 minutes before heading outside to give it time to absorb. 

9. Using Expired SPF

That bottle you found at the bottom of your beach bag from last year will most likely not be doing anything anymore. Always check expiration dates and replace if needed.

10. Skipping SPF On The Plane

At 30,000 feet in the air, UV exposure is actually higher, especially if you’re sitting by the window. Protect your skin from UV exposure on daytime flights.

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Meredith Hayden’s Tomato & Corn Salad

Meredith Hayden, the culinary talent behind the popular The Wishbone Kitchen (@WishboneKitchen), is known for her fresh, unfussy approach to food that celebrates seasonal produce and simple techniques. A trained chef and former private cook in the Hamptons, Meredith brings a relaxed yet refined sensibility to everything she makes, often sharing the behind-the-scenes process with her devoted online following. Her Tomato & Corn Salad from her new cookbook, The Wishbone Kitchen, makes for a simple yet flavourful dish for any alfresco dining party.

I first made this dish one August afternoon while working as a private chef, when the cherry tomato yield from the garden was so abundant I was borderline desperate to use them up in a timely fashion. And
as the saying goes, what grows together goes together, so I recruited fellow star summer veg, sweet corn, to join the party. Since it was peak summer, the tomatoes were too juicy and the corn too sweet to be anything other than their best selves. I’ve dolled them up a touch with (store-bought) chilli-infused oil and a sprinkle of fresh herbs, but otherwise let their flavours say what they need to say.

INGREDIENTS Serves 4 to 6

4 ears sweet corn, kernels cut from the cobs

2 pints cherry tomatoes, halved

2 tablespoons chilli-infused olive oil

1⁄2 teaspoon flaky salt 1 lemon

1 cup packed fresh basil leaves, torn in 1-inch pieces

2 tablespoons finely chopped fresh chives

METHOD

ASSEMBLE AND SERVE: In a large bowl, combine the corn, tomatoes, olive oil, flaky salt, and a squeeze of lemon juice. Toss to coat. Gently fold in the herbs. Transfer to a serving bowl.

HOT TIP
If you can’t find chilli-infused olive oil at the store, you can sub with extra-virgin olive oil and a pinch of chilli flakes for heat.

The Wishbone Kitchen by Meredith Hayden (Ebury Press, £26). Photography by Emma Fishman.


What If Meditation Is the Missing Piece to Your Burnout Recovery?

We’ve all heard of meditation and how it might just be the very thing we need most. We know—at least in theory—that when something isn’t working, we need to go slower, not harder. We need to create space, not keep cramming things into a cupboard that’s already full.

We all know how stress, or simply too much of anything, feels. But often, we’re so busy being busy that we don’t recognise the signs until our bodies are literally screaming at us to stop.

Does this sound familiar? This was me—until my entire world collapsed. But that’s a story for another time.

Today, I simply want to remind you to deeply accept and appreciate that there is another way to live. A free, delicious, and spacious way to feel, breathe, and exist. A way that is not only sustainable, but also exciting and expansive.

I want you to know that you can do life differently. No matter what you’ve been through in the past or are currently facing, you can feel alive, spacious, and capable again.

And perhaps today, as you allow my words to gently soothe and nourish the rhythm of your beautiful heartbeat back to balance, is the day you step forward and reclaim your power: your innate right to simply be.

Is today that day, my love? If so, read on…

Why Burnout Happens

When we’re constantly in “doing” mode—though it may feel productive and empowering—we’re operating in the sympathetic branch of our autonomic nervous system. This is the part responsible for getting us up in the morning and helping us achieve goals. But it’s also the part that floods us with adrenaline and cortisol, preparing us to fight, flee, or freeze.

While this response is useful in short bursts (giving a big talk, going to the gym, running for the bus), if we don’t allow ourselves downtime, we become stuck in high-alert mode—as if we’re always running from a tiger. Over time, this leads to burnout.

And not just for some people. Not just ADHD’ers, AUDHD’ers, CEOs, or parents. Everyone can be affected by burnout.

What We Can Do to Restore Balance

To prevent burnout, we need to understand how the autonomic nervous system works. Your body is an incredibly intelligent, self-regulating system doing everything it can to keep you not only alive, but well, happy and thriving.

This regulation happens automatically—you don’t have to think about it. But when you’re stuck in “doing” mode, your system gets overloaded and thinks you’re preparing for danger. It keeps you in high-alert mode because it loves you and wants to keep you safe.

The best thing you can do for your nervous system is to prioritise activities, spaces, and people that soothe the parasympathetic nervous system—the part that helps you “rest and digest,” produces melatonin, and encourages deep, restorative sleep.

When you feel relaxed and safe, you’re in parasympathetic mode. That’s why being around certain people, animals, music, or environments feels so healing.

But What If Life Feels Too Full to Slow Down?

This is where a grounding, beautiful, and supportive meditation practice comes in. This is the moment everything can change.

Meditation slows your breathing and gently lengthens your exhalations. This alone is a game-changer for the nervous system, moving you from sympathetic stress to parasympathetic rest.

How to Start a Meditation Practice

There are more types of meditation than there are music genres, so don’t give up if you don’t enjoy it right away. Keep trying until you find a style that suits you. After all, we’re doing this to help you reach a relaxed, joy-filled, heart-opening, mind-calming state.

I personally love the app Insight Timer, where you’ll find some of my own meditations, along with thousands of others, ranging from guided visualisations to breath-focused practices.

The key is consistency. Like exercise, meditation is cumulative. Doing it once a month won’t do much, but a weekly or daily practice can profoundly improve your physical, mental, and emotional health.

Choose a practice that resonates with you, and commit to it.

Whichever path you take, I hope you start making time for you. I hope you choose to put your happiness and wellbeing at the centre of your life. I hope you move from burnout to shining brightly.

Because truly, my love, there is another way to live. A way that is bigger, brighter, and more spacious. You deserve it—not because of what you’ve achieved or overcome, but simply because you exist.

That’s enough. You are worthy of rest and joy, just as you are, right now.

words by Josephine McGrail


Josephine McGrail is an empowering wellness coach and the author of The Morning Miracle, Messages of Love, and Fall in Love with You