There’s a fine line between awareness and anxiety, and in the past six years, that line has been closely trodden, especially when it comes to our health. The booming post-COVID longevity conversation, combined with the proliferation of AI and social media, has made medical information (and misinformation) more accessible than ever. The result? A whole new world of knowledge and, simultaneously, confusion about what ‘healthy’ really looks like.

Women’s health, and particularly our reproductive health, has undeniably been impacted. Thanks to a combined effort by researchers, government select committees, femtech brands and health influencers, we’ve seen a huge growth in awareness about the gaps in research and care for women’s bodies. At the same time, advertising for fertility services and solutions, from egg freezing to at-home hormone tests, has ramped up, with a report by the advertising regulator finding at least 9,340 ads for fertility services posted on Google and Meta between 2024 and 2025.

In one way, the conversation has been vital and enlightening. On the other, it’s contributed to a rise in cyberchondria - the phrase coined for internet-fuelled health anxiety. In fact, The Independent reported in 2024 that 22% of young adults felt pressure from social media to freeze their eggs or sperm.

It’s why I was initially cautious about covering the connection between ovarian health and longevity. As research increasingly explores the role our ovaries may play in healthy ageing, it's a difficult topic to ignore, but one that could easily create more anxiety than understanding. After years of worrying about the sharpness of your fertility cliff, the endless array of reproductive health conditions, the risks of miscarriage and many challenges of menopause, the last thing you want to hear is that the rate at which your ovaries age may influence your lifespan.

The evidence suggests, however, that the two are connected, and it doesn’t need to be bad news. In fact, as Dr Natalie Getreu, global expert in ovarian biology and co-founder of Hertility, explains, ovarian ageing isn’t something to worry about. Instead, it’s about getting curious. “The narrative that women should be anxious about egg loss, racing against a biological clock, or treating their fertility as something fragile and finite is both scientifically oversimplified and genuinely unhelpful,” she explains. “There is a meaningful connection between ovarian health and long-term wellbeing, but it’s part of a much bigger picture.”

The best news? Many of the factors linked to healthy ovarian ageing are the same habits that support overall long-term health, and the chances are you're already doing some of them. Ahead, Dr Getrue and gynaecologist Dr Charis Chambers, chief medical officer at Clue, share the daily habits they practice to protect their ovarian health and promote healthy ageing.

If you’re interested in learning more about the intricacies of your health in simple, science-backed ways, be sure to check out our guides to cycle tracking, how to tackle persistent fatigue, and what the renaming of PCOS to PMOS means for women’s health. We’ve also got investigations into medical trauma and endometriosis and the issue of misdiagnosis amongst women with PMDD.

I'm a gynaecologist - these are the daily habits I prioritise for healthy ovarian ageing

What is ovarian ageing?

A completely normal and natural part of the ageing process, ovarian ageing is the “decline in the number and quality of eggs that ultimately ends with menopause,” says Dr Chambers.

Though most of us become aware of this decline during mid-life, the process actually begins whilst we’re still in our mother’s uterus. “We’re born with our lifetime supply of eggs, which typically sits between one and two million,” says Dr Getreu.

Dr Getreu explains that the ageing process does typically speed up in our mid to late thirties so that by the time we reach menopause, only a few hundred eggs remain. But the rate at which this happens is highly individual, based on a mix of genetic, lifestyle and environmental factors. “Whilst ovarian ageing is universal, its pace is deeply personal, which is exactly why a one-size-fits-all timeline doesn't really exist,” she says.

How does ovarian ageing impact longevity?

The important thing to note here is that, whilst ovarian ageing has close links to our overall longevity, it’s not a cause-and-effect relationship. Going through menopause earlier doesn’t guarantee a shorter life, whilst later menopause doesn’t determine that you’ll live to be 100.

That said, it is an important relationship to be aware of and understand because research consistently shows links between later menopause and longer lifespan.

“Women who reach menopause later tend, on average, to live longer and have lower rates of cardiovascular disease, osteoporosis, and cognitive decline,” confirms Dr Getreu, who explains that much of this comes down to the loss of oestrogen that occurs during perimenopause and menopause. “Oestrogen is profoundly protective for our heart, skin, brain and bone health,” she says. “The longer the body is exposed to its own natural oestrogen, the longer those protective effects appear to last.”

What this means, Dr Getreu concludes, is that our ovaries are a useful window into our wider health. “The same factors that protect your cardiovascular and metabolic health tend to support your ovaries too, and vice versa,” she says. “Think of it less as a separate concern and more as one thread in a much larger picture of wellbeing.”

How much control do we have over ovarian ageing?

It’s really important not to panic about ovarian ageing, especially because half of it is determined by your genetics. “Family history is a strong predictor of age at menopause,” explains Dr Chambers. “Many women destined for early menopause have increased ovarian reserve depletion due to a change in their DNA response pathways. This means that they don’t repair damage to their DNA as well, which results in earlier ovarian ageing.”

There are, however, things we can do to slow ovarian ageing. “About half of our ovarian ageing is influenced by modifiable lifestyle, environmental and medical factors,” says Dr Chambers, who, along with Dr Getreu, shares the things she does to protect against ovarian decline.

9 gynaecologist-approved habits for healthy ovarian ageing:

1. Avoid smoking

“Smoking is one of the most impactful modifiable risk factors in ovarian ageing,” says Dr Chambers, who explains that the degree of impact depends on the amount and duration of smoking.

“Menopause occurs up to four years earlier in smokers,” she says, explaining that this is due to a faster decline in anti-müllerian hormone (AMH), which provides “an important marker of ovarian function and reserve.”

2. Exercise regularly, without overtraining

The magic of exercise is in the balance, says Dr Getreu. “Moderate, consistent exercise supports insulin sensitivity, reduces inflammation and helps to regulate the hormones that govern ovarian function,” she explains, pointing to walking, swimming, cycling and strength training all as great protective forms of movement for ovarian health.

But, she caveats, “very high-intensity exercise without adequate recovery can suppress reproductive hormones. The sweet spot is regular, enjoyable movement rather than unmanaged extremes.”

If you’re worried or unsure about your training load, it’s always best to consult a qualified doctor or PT who can advise you on programming.

3. Eat an antioxidant-rich diet

“Oxidative stress is a key driver of egg quality decline,” says Dr Getreu. “Foods high in antioxidants, such as berries, leafy greens, nuts, olive oil and oily fish, help to counteract this.”

She recommends the Mediterranean diet, known to be high in plant-based foods, healthy fats and antioxidants, as having the strongest evidence base for better reproductive health.

4. Prioritise sleep

We all know that sleep is a superpower, and it turns out that our ovaries love it too. “Seven to nine hours of good-quality sleep is genuinely one of the most powerful things you can do for hormonal health across the board,” emphasises Dr Getreu.

On the flip side, she explains that “chronic poor sleep elevates cortisol and affects the reproductive hormones that support ovarian health,” whilst Dr Chambers says that disruption to our circadian rhythm can advance AMH depletion by around one year.

5. Limit alcohol consumption

It will come as no surprise that alcohol doesn’t do our ovarian health any favours. And whilst neither expert says that we need to eliminate it entirely, they are clear that moderation is essential.

“Alcohol, in excess, disrupts hormonal signalling and is linked to elevated oestrogen metabolism,” says Dr Getreu, who explains that over time, this can impair ovarian function.

NHS guidance for alcohol consumption is no more than 14 units a week, though it’s important to note there are no completely safe levels of alcohol consumption.

6. Maintain a healthy body weight

BMI is far from a perfect measure of health, but both experts are confident in their assertion that body weight does play a role in ovarian health.

“Both excess and very low body fat affect oestrogen metabolism and ovarian function,” says Dr Getreu. “Our adipose (fat) tissue produces oestrogen so extremes in either direction can throw hormonal balance off.”

7. Keep an eye on chronic stress

Women’s health issues are very often pinned to stress, which Dr Getreu says can sometimes be misleading. “Stress alone does not explain most fertility issues,” she clarifies, “but chronic stress can affect sleep, inflammation, libido, cycle regularity and lifestyle behaviours.”

The goal, she explains, is not to eliminate stress (honestly, who could?), but to build moments of recovery into our daily life. “Recovery looks like movement, boundaries, therapy, breathwork, time outdoors and social connection - whatever is genuinely sustainable for you,” she says.

8. Don’t ignore menstrual cycle changes

How many times have you groaned at the sight of your period? Too many, probably.

Our menstrual cycle gets a bad rap, but it’s actually a vital indication of health, as Dr Getreu tells us.

“Irregular, absent, very heavy, very painful or suddenly changing periods can sometimes point to underlying health issues,” she explains. “Seeking help early doesn’t mean something is seriously wrong, but it gives you information and options.”

For help, it’s always best to speak to your GP or a registered healthcare provider before turning to the internet for answers.

9. Consider environmental exposures

There’s still some grey area on this one, as research is still evolving. But whilst it’s difficult to control everything we’re exposed to, reducing unnecessary exposure to endocrine-disrupting chemicals is likely to be beneficial to your hormones.

“EDC's are found in certain plastics, pesticides and personal care products,” says Dr Getreu, who suggests “making sensible precautions where practical, such as choosing glass or stainless steel over plastic for food storage or opting for fragrance-free products.”

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Here in the UK, women live on average 3.9 years longer than men. I can’t decide if that fact surprises me. I mean, sure, we always knew we were resilient, but no one could argue we don’t have a lot to contend with. PMOS, endometriosis, PMDD, biological clocks, childbirth, the second shift, I’m looking at all of you…

Either way, research suggests that it’s true, and that a lot of the reason for this phenomenon is a biological difference in the rate our tissues age. In fact, by the time we hit mid-life (generally regarded as the years between 40 and 65 years old), studies show that our tissues tend to look biologically younger than men’s.

It’s at exactly this point in our lives, however, that we hit a gender-specific challenge: one which has the potential to impact our overall lifespan, but also our healthspan (aka the years we spend living in good health).

I’m of course talking about the transition through perimenopause and menopause - a subject long underdiscussed, but which is now finally getting the attention it deserves. Menopausal symptoms are not necessarily associated with poor health outcomes, but they are life-changing, and they can provide a strong indication of the direction our health will take for the rest of our lives. It’s why we recruited the help of a leading trainer, nutritionist and psychologist, all specialising in midlife health, to unpack the essential habits to help us unlock longer, healthier lives.

To pick their brains, read on. And to uncover more women-specific longevity content, head to our guides to the best brain-boosting daily habits, exercising for healthy ageing and the simple longevity rituals which matter more than biohacking. We’ve also got fresh thoughts from Health Editor, Ally Head, on a female-focused strength training plan that’s well worth a read.

I'm A Midlife Health Expert - These 9 Habits Are Key To Healthy Ageing

What’s the difference between longevity and healthy ageing?

“Longevity is about how long we live, but healthy ageing is about how well we live as we get older,” says Kate Rowe-Ham, midlife and longevity strength coach and author of The Longevity Solution. “It isn’t simply about adding more years to life; it’s about maintaining the physical, mental and social capacity to do the things that matter to us.”

She points out that, for most of us, it’s actually a much more useful goal than lifespan alone. It’s what will allow us to stay active, socially connected, mentally present and emotionally fulfilled. The good news? Research shows that much of it is controllable through diet and lifestyle.

Why is the midlife period so important for healthy ageing?

According to Rowe-Ham, midlife is a pivotal moment for healthy ageing because, with the shifts around perimenopause and menopause, our bodies tend to start sending signals to indicate what our future health may look like.

“The perimenopause and menopause transition can affect sleep, mood, body composition, bone density and cardiovascular risk, so this is the moment to take stock and invest in future health,” Rowe-Ham says. “You’re not just managing symptoms in the present, you’re actually protecting your energy, mobility, independence, and quality of life for the decades ahead.”

She’s right, and whilst the longevity conversation tends to centre very much around our physical body, clinical psychologist Dr Ella Woods says our brain health is equally essential. “We know that the brain’s biological age is the strongest predictor of longevity, even more than the heart or the liver,” she says, citing research from 2025 which looked at the speed of ageing across different body parts and the impact this had on overall longevity.

“The brain came out on top,” she explains, adding that, importantly, our brain age isn’t fixed and can be influenced by lifestyle factors. “The choices we make about sleep, stress, and psychological health in midlife are directly relevant to our longevity,” she makes clear, explaining that changes in brain structure and activity during the menopause transition make it a particularly important moment for our brain health. “Brain imaging research shows measurable shifts in brain energy metabolism and structural brain differences across the menopausal transition, meaning we can no longer treat this as purely a reproductive event,” she says.

Do men and women have different longevity needs in midlife?

While the foundations of longevity may be similar for all of us, Rowe-Ham is clear that women do have some distinct needs, which become particularly apparent in midlife.

“Men don’t go through the same abrupt hormonal transition that women do during perimenopause and menopause,” she says, explaining that during this period, “women see changes in cardiovascular risk, bone density, muscle mass, sleep, pelvic health and vaginal health.”

This means that, in addition to exercise, nutrition, sleep, and stress management, “women often need to pay close attention to bone and heart health, muscle preservation, and symptom support during this stage of life,” explains Rowe-Ham.

She also points out that, often, women still remain the primary caregivers during midlife; a fact which adds additional burden with genuine health implications. The research here is especially interesting because caregiving is actually associated with a 9% longer lifespan. And yet, studies have shown female caregivers to have worsened menopause symptoms, long-term depressive symptoms and functional limitations compared to non-caregivers, demonstrating that longevity doesn’t always equate to healthy ageing.

This is where mental health becomes just as important to the ageing process. “The chronic, unmanaged, low-grade stress that many women carry accelerates ageing at a cellular level, essentially speeding up the biological clock inside every cell in your body,” says Dr Woods, who points to research showing that women with better psychological wellbeing were significantly less likely to die from heart disease. “The same association wasn't found in men,” she notes. “For women specifically, psychological health appears to be one of the most important factors in how long and how well we live.”

9 Daily Habits For Healthy Ageing, Which Many Midlife Women Overlook:

1. Eat breakfast within 90 minutes of waking

Where better to start with a healthy habit than first thing in the morning? And whilst this may sound incredibly simple, nutritionist and hormone specialist Hannah Alderson says we’d be surprised by how many of us still skip breakfast.

“Eating a protein-rich breakfast within 60 to 90 minutes of waking is one of the most impactful habits I encourage women to adopt during perimenopause and menopause,” she says.

Why? Well, as Alderson explains, “cortisol naturally rises as part of the awakening response, helping us to feel alert and energised.” This is a good thing, but “if we skip breakfast, or eat it too late, cortisol can elevate too much, thanks to a dip in blood sugar. This creates a cycle of cortisol dysregulation, blood sugar highs and crashes that can cause havoc for stress levels,” explains Alderson.

With chronic stress far from longevity’s best friend, Alderson instead recommends a protein and fibre-rich breakfast early doors. “This helps to provide a dose of energy, which provides the building blocks for our hormones and neurotransmitters, whilst supporting muscle maintenance and promoting stable blood sugar levels.”

In practice, this looks like combining 25-30g of protein with fibre from foods like flaxseeds, chia seeds, nuts, pumpkin seeds and high-quality breads like sourdough and rye. “And don’t forget the colour,” adds Alderson, whose top tip is “a kiwi a day, with the skin on.”

2. Protect your sleep

We all know the importance of sleep, which, frustratingly, tends to get disrupted through the menopause transition. “During deep sleep, the brain runs its own waste-clearance system, flushing out toxins and waste material, including the proteins associated with Alzheimer's disease,” says Dr Woods. “It’s also when we consolidate memory, regulate emotions and restore metabolic balance, which makes protecting it one of the most important health behaviours we have.”

Easier said than done, for sure. But fortunately, Rowe-Ham has some practical tips. “Maintain a regular sleep schedule, avoid late naps, and treat persistent sleep changes as a concern worth discussing with a healthcare professional, rather than just putting up with them,” she advises.

3. Keep up with health checks

How many times have you put off a visit to the doctor with the rationale that ‘it’s probably nothing’? In my case, it’s more than I’d like to admit.

But these visits really can be the difference to a longer, healthier life, especially when it comes to cardiovascular conditions like heart disease, says Rowe-Ham. “The menopause transition is associated with accelerated cardiovascular risk,” she explains, "which makes it a critical window.”

Her advice? “Take exercise seriously, eat well, and keep up with health checks and don’t brush off changes in blood pressure, cholesterol or weight.”

4. Practice self-compassion

Even I found myself surprised to be including this one. We know self-compassion is good for us, but rarely do we view it as a genuine longevity principle; a fact Dr Woods is quick to pull me up on.

“The research behind it is strong,” she says. “Inner criticism is not just mentally uncomfortable; it becomes another chronic stressor, activating the same physiological stress response as any external pressure.”

She’s also clear that self-compassion is very different to giving up or letting yourself off the hook. “It actually means speaking to yourself in a way that helps your nervous system feel safer, and when the nervous system feels safer, better overall health becomes possible. In the context of chronic stress and biological ageing, the way you speak to yourself is not a small thing; it is part of how you age.”

5. Don’t underestimate social connection and support

“Social connection matters much more than many women realise,” says Rowe-Ham. “Our emotional wellbeing, relationships and community all influence how well we age.”

Dr Woods agrees here. “As midlife women we are carrying an enormous invisible load; remembering appointments, managing family emotions, planning meals, holding work responsibilities, organising children and a home, supporting ageing parents and keeping everyone else regulated simultaneously. This keeps the nervous system in a state of constant low-level alert, and women will find that the effects of this will accumulate over time.”

Shared systems, she says, are one way to reduce the impact of these stressors. “Although it can feel hard, focusing on boundaries, delegation, shared systems, and having fewer things left unfinished is a way of protecting our health.”

6. Prioritise muscle through strength training

Exercise is a staple for longevity, but in midlife, preserving muscle mass becomes more important than ever as a loss of oestrogen puts our bone density at risk.

It’s here that strength training takes centre stage. “This is one of the most overlooked habits for midlife women,” emphasises Rowe-Ham, who says that it doesn’t need to be complicated. “It can be as simple as resistance training two to three times a week using weights, resistance bands or bodyweight exercises,” she reassures. For tips on where to get started, check out our guide to the five best exercises for strength and longevity, as chosen by a PT.

7. Stop skipping meals to create nutritional safety

Though many of us now know better, the hangover of the old ‘eat less, do more’ narrative is persistent, and can still linger in the back of our minds. But as Alderson emphasises, pushing back against it is one of the most important things we can do for our longevity.

“During perimenopause and menopause, when hormonal changes are already creating additional demands on our system, restrictive eating patterns can exacerbate symptoms such as fatigue, cravings, poor concentration and disrupted sleep,” she explains.

Rather than focusing on restriction, she encourages us to maximise our intake of nourishing foods which will support our gut microbiome, bone health and energy levels. “The goal is to age with strength,” she says. “Eat consistently throughout the day via three main meals built around protein, healthy fats and colourful fibre.”

Her reasoning? “This creates a more stable internal environment, supports energy production and helps reduce the physiological stress associated with frequent blood sugar fluctuations.”

Her other top tip? Keep your meal times the same as far as possible. “It might not sound sexy, but the body loves routine,” she explains. “Keeping your three meals close to the same time each day is a good idea.”

8. Pay attention to anger

If you’ve noticed an increase in anger and irritability during menopause, know that you’re not alone. Dr Woods says that this is driven by hormonal changes affecting the brain’s emotional regulation centres, and that finding healthy ways to express these emotions is important for healthy ageing.

“Chronically suppressed emotion carries physiological costs, including elevated stress hormones and increased cardiovascular risk,” she explains.

Given that many of us spend decades minimising or hiding our anger, learning to express it might feel unfamiliar at first, which is why Dr Woods shares her advice. “The first step is to notice anger without immediately trying to manage it,” she says. “It can be helpful to ask ‘what is this trying to tell me?’ as it may be pointing to exhaustion, an unmet need, or a boundary that needs protecting. Keep a brief note of when anger shows up, what triggered it, and where you are in your cycle - this can help you explore whether it is hormonal, situational, or both.”

Then, she says, it’s about emotional completion. “Anger that is suppressed doesn't disappear; it gets stored,” she explains. “Allowing it to move through your body by taking a brisk walk, shaking out your hands, or even naming it out loud helps the nervous system complete its own stress response cycle.”

9. Support your nervous system through food, not just supplements

“When we talk about healthy ageing, longevity and menopause, we often focus on what supplements to take,” says Alderson. “But foods rich in magnesium, omega-3 fats and polyphenols can support a healthy stress response and overall wellbeing. Think oily fish, nuts, seeds, extra virgin olive oil, berries, leafy greens and legumes. Adding more green tea is wonderful too!”

She says taking this kind of food-first approach allows us to shift from chasing individual nutrients to creating a well-rounded dietary pattern that’s both enjoyable and sustainable. “It sends the body a consistent message of safety and nourishment,” she explains. “When the nervous system feels supported, it becomes easier to make choices that benefit long-term health, energy and resilience.”

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It's pretty hard to escape step-count culture these days. We're constantly reminded of the benefits of walking more (and for good reason), but somewhere along the way, a helpful health metric seems to have become a daily obligation. And I'm sure I'm not alone in feeling unnecessarily guilty when I miss my step goal.

That's why a growing trend of 'intuitive walking' recently caught my attention. Instead of chasing a number, it encourages you to simply walk according to your energy levels, schedule and how your body feels that day. In other words, movement guided by intuition rather than a smartwatch.

I, for one, am guilty of pulling out my walking pad if my watch reminds me I've had an 'easy' day just to clock up a few more steps. And when I'm on a lunchtime walk, I'll always have my Garmin strapped to my wrist to clock my steps. Which is funny because earlier this year, I actually experimented with running without tracking any metrics for two weeks - and it completely changed my relationship with running. So I wondered, what would happen if I applied the same approach to walking and ditched my step goals altogether?

The timing felt apt. While 10,000 steps has become the gold standard for daily movement, recent research published in The Lancet Public Health identified large health benefits - like lowering the risk of cardiovascular disease, type 2 diabetes, and dementia from clocking between 7,000 and 8,000 steps.

With this in mind, I decided to stop obsessing over step targets and commit to walking intuitively every day for a week to see what happened. I was keen to find out if intuitive walking is backed by science - and whether we really need step goals in the first place. So, I spoke to a couple of experts, then put it to the test myself. Keep scrolling to see how I got on, and while you're here, check out other first-person walking experiments, including a phone sober walk, posture walking,walking at different times of day, and 'awe walks'.

I Stopped Tracking My Steps For Seven Days And It's The Best Thing I've Done For My Daily Walks

What is intuitive walking?

Intuitive walking is exactly how it sounds - walking simply according to how you feel. There's no step count to hit, no ring to close or streak to protect - just movement based on what your body wants to do that day, whether that's a 20-minute stroll or an hour with no route in mind.

And for anyone who's ever felt guilty, that's a bigger shift than it sounds. According to Dr Tracy King, a chartered clinical psychologist, trackers create a simple reward loop in your brain - you move, the number changes, and your brain registers progress.

"A tracker turns walking into a dopamine dose with visible steps along the reward pathway, as every step becomes evidenced," she says.

While that can be useful for building healthy habits, it can create problems when the numbers start to feel like judgment. As Dr Tracy puts it, the healthiest relationship with a tracker is one "where the data informs the body but does not overrule it."

That's really the idea intuitive walking is getting at - it's about checking in with your own energy and mood before you check your wrist.

Can intuitive walking be just as effective as step goals?

It's the obvious worry; if I stop tracking, will I lose the benefits?

Not necessarily, explains Dr Suzanne Hackenmiller, Chief Medical Advisor at AllTrails.

"Tracking can be a really useful tool for accountability, and if it works for you, great. But it's not for everyone, and stepping away from it doesn't mean you'll miss out," she says. "When we get too obsessed with the numbers, we can stop listening to our own bodies."

The key to effective movement is consistency, says Dr Hackenmiller. "Even a short walk outside can improve mood, focus and help to reduce stress. The best routine is simply the one you'll actually stick to."

One thing that Dr King said that struck a chord was that taking a break from trackers and counting steps can actually reduce cognitive load. "Constant measurement asks the brain to keep checking, comparing and evaluating," she explains.

Which is ironic, really. Many of us use a walk to act as a reset during the working day, or decompress after a busy day, but if you're constantly checking your step count, how much are you actually letting your brain switch off?

So, if anything, you might actually gain something from stepping away from the numbers - the ability to trust your own judgement.

What happened when I tried intuitive walking

Days one to three

Before I started, Dr King suggested treating intuitive walking as a series of small experiments rather than an all-or-nothing approach. She told me that some of her clients said that if they don’t have their device or it’s run out of battery, they don’t see the point of exercising. This really resonated with me, as it's the mindset I tend to have - it's rare that I take my watch off.

Instead of ditching technology altogether, I took Dr King's advice and decided not to go completely cold turkey. On day one, I kept my Garmin on, but made a conscious effort not to check my step count.

I failed miserably on the first walk. Less than ten minutes in, I found myself glancing at my wrist to see how many steps I'd clocked. I realised it was out of habit more than anything else.

After that first walk, I decided that if intuitive walking was going to work properly, I needed to fully commit to it and head out without any data to distract me. Otherwise, I wasn't really testing anything.

I won't lie, the first time I walked without my watch, I had to shut that niggling voice in my head that said it was a waste of exercise if I wasn't tracking it. And even reminding myself of that was enough of a reason to tell me that I was part of the step-count culture that had become socially ingrained in us.

My original plan was to take off my watch every time I went for a walk and then put it back on afterwards. But after that first watch-free walk, I realised that wasn't really going to work. I usually head out for a couple of walks a day, and if I put my Garmin back on in between, I'd still have an idea whether I was on track to hit my daily step target.

Intuitive walking isn't about one walk - it's about letting go of the pressure to hit a daily step target. If I put my Garmin back on, I'd still know whether I was on track for the day, so I left it off, and that's when the mental shift started to happen.

Days four - seven

By the second half of the week, I was genuinely surprised at how freeing it felt heading out without any goals or targets in mind. I could completely switch off from reality and the pressure of trying to squeeze enough movement into my day.

What I also didn't expect was how unbothered I felt not knowing how far I'd walked. I'm a bit of a stickler for routine, but one thing I did was listen to my body each day. There were a couple of days when I hadn't slept well, and I felt more tired than usual. On these days I walked less. And the best thing? I didn't feel guilty.

Without a watch, I found myself being more present on my daily walks and paying more attention to what was around me. Interestingly, a Stanford University study found that people who spent 90 minutes walking in nature reported less rumination - the repetitive negative thought patterns that can fuel stress - than those who walked in urban settings. It was a reminder that there's more to walks than the number of steps it racks up.

By the end of the week, I hadn't become anti-step count. In fact, I was missing my watch if I'm honest. But the experiment did make me realise just how often I'd been walking for the number, rather than the enjoyment of it. Taking away the step count didn't make me move any less; if anything, it helped me realise that a walk still counts, even if I don't have the data to prove it.

Shop latest walking essentials

You'd have had to have been living under a rock not to have heard of Krissy Cela, one of the most globally renowned personal trainers and fitness entrepreneurs.

The Albanian-born, LA-based entrepreneur first launched her career while studying law in London, sharing gym content online that quickly amassed an engaged and loyal following thanks to her gimmick-free, reliable approach.

Following her online success, Cela launched her first business, EvolveYou, a global fitness platform with one simple aim: to encourage more women to take up strength training and build their confidence in the weights section.

In 2020, she went one step further, launching her now multi-million-pound activewear brand, Oner Active and appointing Zach Duane, the former CEO of Victoria Beckham, to help steer the business. The performance-led brand's ethos is simple: to create workout kit that performs as well during serious training sessions as it does throughout everyday life - think functional, minimal pieces designed with both lifting and looking good in mind.

And since then, both brands have gone from strength to strength: 2025 figures show Oner reported £80.8 million in annual sales, plus a £8.4 million profit for 2024, doubling revenue compared to the previous year.

Cela's aim is simple: to make strength training more accessible, particularly for women navigating confidence, consistency, and long-term health goals. Her school programme, Project Power, sees Cela and team head into schools and demystify weights to young girls; she's adamant to reframe exercise as something empowering rather than punishing.

What makes Cela unique is her unwavering passion for strength training and desire to spread the magic far and wide. Strength training has changed her life, and she's built an entire business empire around sharing that with you. EvolveYou shares plans to make lifting less intimidating; Oner sells clothes that make you feel empowered while doing so; and Project Power gives the next generation the tools to move their bodies without fear.

Below, Cela shares her first Marie Claire Masters piece, centred on why, exactly, strength training is so pivotal in your 30's, 40's, 50's and beyond. She knows first-hand that it should be a non-negotiable in your workout routine, and breaks down how the workout is about far more than just aesthetics; rather, the key to mental strength, hormonal health, and metabolic resilience. Because building muscle is one of the most powerful long-term investments you can make in your body.

Why you should make strength training a part of your weekly workout rotation, according to Krissy Cela

I first discovered strength training while studying law at university, and I immediately fell in love with the empowering feeling that it gave me. I loved it so much that I went on to obtain a Personal Training qualification so I could help more women feel the way that I feel.

Strength training has always represented a determined, goal-oriented mindset and unwavering work ethic; it can also play such a pivotal role in building confidence, plus help to balance/reset your nervous system and clear your mind, all while helping your body be the best it can be. The power of strength training never ceases to amaze me.

Strength training has always made me feel stronger, not just physically but mentally as well. After having my son, being in the gym helped me to regain a sense of routine and to reconnect with myself. Seeing what my body is capable of achieving has always given me confidence, whether that’s in the gym or anywhere else.

Training to enhance both body and mind

I’ve always believed that every woman should strength train to enhance their physical and mental well-being - it’s about building strong bodies and even stronger minds. This is why I started both EvolveYou and Oner Active: to enable and empower as many women as I can to move their bodies.

Strength training especially important for women. When we're young, strength training helps us build a strong foundation by increasing muscle mass, improving bone density, boosting confidence and creating healthy habits that support us for years to come. As we age, strength training becomes even more important because we naturally begin to lose muscle and bone density, particularly during and after menopause. By continuing to strength train, we can maintain our independence, support our metabolism, reduce the risk of injury and osteoporosis, and stay strong enough to do the things we love.

It’s imperative that we encourage young girls to create healthy habits as early on as possible, which is why we introduced our schools initiative, Project Power, in 2023. We know there are so many factors leading to young girls disengaging with physical activity, including body image and puberty, so our mission really is to transform the way that young girls perceive it and empower them to want to move their bodies.

Project Power aims to introduce strength training to young girls by visiting schools nationwide and hosting women-led, women-only workshops with young girls to educate them about movement, strength training and confidence. We also recognise that the cost of activewear can be a barrier to entry for a lot of girls and their families, so at each of these workshops, we provide the girls with kits of free suitable activewear (a sports bra, T-shirt and leggings), which will support them as they grow. To date, we’ve hosted over 4,500 workshop participants and gifted our activewear kits to over 18,000 teenage girls.

Feeling empowered > fear of getting “bulky”

The biggest myth about strength training is the trope that women who lift weights are bulky and ‘masculine’. Nonsense. A woman who lifts is strong, and while strength looks different for every body, strength is undeniably and universally beautiful.

Thankfully, I think people are starting to move away from this narrative. While historically, women were told that strength training and lifting heavy was reserved for bodybuilders and that low-intensity movement and cardio were more effective ways of maintaining a ‘feminine’ figure, social media has given us clear, tangible examples of the real impact and results that strength training can have on the body.

One of the most powerful things about strength training is that it shifts your focus from how your body looks to what it can do. As you progress in your training, you start to appreciate your body for its strength, resilience, and capability rather than just its appearance.

Moving your body should never be about shrinking yourself. It’s about feeling stronger in who you are and what you’re capable of, whatever that may look like.

If you feel nervous walking into the weights section, know that your first time in the weights section can be terrifying. That said, doing anything for the first time can feel intimidating, and as corny as it might sound, the key really is remembering that you’ve done the hardest part - showing up for yourself. Gym-timidation and nervousness are so real, especially for women.

Moving your body in a way that works for you

I’m a believer in moving your body in a way that fits your lifestyle and is something you can stay consistent with. That said, for women looking to build strength and see noticeable benefits, I’d recommend aiming for around three strength training sessions per week.

Combined with a balanced, nutritious diet, three sessions can be enough to improve strength, increase muscle mass, boost energy levels, and support overall health. Consistency is far more important than doing the perfect workout plan, so finding a routine that you genuinely enjoy and can maintain long-term is key. I personally have really been enjoying mixing low-intensity movement with my strength training program, and I feel the most confident I've ever felt.

Mastering a handful of fundamental strength-training exercises can provide a strong foundation for lifelong fitness and overall well-being. Squats, deadlifts, lunges, rows, push-ups, and core stability movements help develop strength, balance and stability while supporting healthy bones and making everyday activities easier.

Getting started - wherever you currently are

There is no fitness level you need to reach before you begin. Strength training is for everyone, and every single person in the gym started somewhere. Don’t put pressure on yourself to walk into the gym and lift the weight you’re seeing other people lifting on Instagram or TikTok; it’s your own journey, and progress looks different for everyone.

Focus on building confidence, proper form and technique and remembering to celebrate the small wins along the way. Starting at the lower end of the weight rack and working your way up will be one of the most rewarding feelings. Continue showing up consistently and trusting the process.

Girl, pick up those weights and start lifting!

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What springs to mind when you think of inflammation? The chances are, it's nothing good. The term gets an unequivocally bad rap, and we'll bite: it's well documented in scientific literature that systemic chronic inflammation is linked to higher rates of the diseases that are leading causes of disability and mortality worldwide (check out this research, from the journal Nature) - we're talking cancer, heart disease, autoimmune disorders, liver disease and diabetes - to name just a few.

It's little wonder, then, that inflammation is the wellness world's pariah. You've likely seen a slew of anti-inflammatory content on your feed recently, ranging from eye-wateringly expensive green juices (seriously, though - when it comes to a choice between paying rent or a weekly smoothie habit, things are genuinely out of control) to detox teas, cold baths, red light therapy and more.

But let's face it: most of us aren't rising with the sun at 4 am, heading straight to our home ice bath and/or sauna and relishing a morning cold press in beautific silence every day (or, indeed, ever). And if your day looks less like self-optimisation and more like frantic disorganisation, it can feel like you're setting yourself up for an inflammatory-disease-ridden future.

So here's the good news: inflammation doesn't have to be the enemy. It's actually a perfectly natural - and useful - bodily response to threat, and as such, serves a vital purpose for us all.

"The word inflammation has become a bit of a buzzword in recent years, but it’s important to remember that inflammation itself isn’t the enemy," says TV GP and Stannah Stairlift spokesperson, Dr Punam Krishan. "We need inflammation. The goal isn’t to eliminate it completely, but to support the body so it can switch that response off when it’s no longer needed."

Keep scrolling for the expert-approved ways to naturally reduce inflammation - without a green juice in sight. And, for more on the topic, you might be interested in our guides to simple, five-minute anti-inflammation hacks, the dangers of anti-inflammatory diet culture, and all about the viral Mediterranean anti-inflammation diet, here.

Longevity experts share their top daily habits to reduce inflammation - and there's not a green juice in sight

What is inflammation?

First up, let's get some clarity on what inflammation actually is. As touched on above, it serves a crucial purpose.

"Inflammation is your immune system's first line of defence," explains Dr Lucy Hooper, GP and co-founder of Coyne Medical. "It is the process by which the body fights infection, clears damaged cells, and repairs tissue after injury. That short-term, acute inflammation is entirely healthy and necessary. The problem we are increasingly concerned about is chronic, low-grade inflammation: a persistent, smouldering immune activation that often produces no obvious symptoms, yet silently contributes to some of the most serious diseases we face."

You'll likely notice it as redness, swelling and tenderness around a cut, for example. But there's much more to it than a bit of external discomfort - it's a sign your body is working hard in the background.

"Although we can often see some of the effects of inflammation, there is much more happening beneath the surface," shares Dr Krishan. "Blood flow to the area increases, immune cells are recruited, and various proteins are released to help protect the body and support repair. This short-term response is completely normal and an essential part of staying healthy."

Why is it important to control inflammation?

If it's so normal and useful, you might be wondering why inflammation is deemed to be such a problem, health-wise. It's important to make the distinction here between normal, essential inflammation and chronic inflammation - which is the baddie when it comes to wellness.

"Inflammation can become a concern when it becomes chronic and low-grade," explains Dr Krishan. "This is when the immune system remains activated over a long period of time, despite there being no obvious injury or infection to fight. Rather than helping the body heal, ongoing inflammation may begin to contribute to health problems."

Researchers are increasingly recognising the role chronic inflammation may play in a number of long-term health conditions, including the following:

• Long-term inflammation: Is thought to contribute to cardiovascular disease by damaging blood vessel walls and encouraging the build-up and instability of fatty plaques, which may increase the risk of heart attack and stroke.
• Inflammation: Is also a feature of many autoimmune conditions, where the immune system mistakenly attacks the body’s own tissues. Conditions such as rheumatoid arthritis, psoriasis and lupus are all associated with ongoing inflammation.
• Chronic inflammation: There's growing evidence that chronic inflammation may contribute to biological ageing, affecting how well our cells repair and function over time.

What are the signs of chronic inflammation?

So, how can we tell if our inflammatory response has morphed from helpful to harmful? Well, there are a few universal tell-tale signs, according to the experts.

"The tricky thing about chronic inflammation is that it doesn’t always announce itself loudly; you’re unlikely to see obvious swelling or redness," shares Dr Krishan. "Instead, it can show up as symptoms people often put down to being busy, stressed, run down or simply getting older.

"One of the most common symptoms associated with chronic inflammation is persistent fatigue. People often describe feeling exhausted despite getting a good night’s sleep. This can happen because the body is constantly using energy to maintain an ongoing immune response.

"Joint aches, stiffness and muscle pains are also commonly associated with inflammation and can sometimes be dismissed as simply part of getting older.

"Other symptoms may include brain fog, digestive issues, ongoing skin problems, low mood and feeling as though it takes longer than usual to recover from illnesses or infections."

What can we do to reduce inflammation?

But there is some good news: there are lots of things we can do daily that can help keep chronic inflammation at bay - and you're probably already doing some of them. Let's dive in.

1. Sleep

It likely won't surprise you to hear that sleep is top of all our longevity experts' lists when it comes to reducing inflammation.

"Sleep is one of the most powerful tools we have when it comes to supporting overall health and helping regulate inflammation," shares Dr Krishan. "This is when much of the body’s repair and recovery takes place. Poor sleep has been linked to higher levels of inflammatory markers and increased stress hormone activity. Most adults should aim for around seven to nine hours of sleep per night."

That being said, worrying about your sleep isn't going to help matters either, as we cover next.

2. Limiting stress

We know: life is stressful. But finding ways to cope with the inevitable will help keep inflammation to a minimum.

"Stress is also a legitimate, biologically grounded factor in chronic inflammation," explains Dr Hooper. "Chronic psychological stress activates hormonal and immune pathways that sustain systemic inflammation. It is not simply a lifestyle cliché; it is a well-established physiological mechanism."

Try and find something that works for you: this could be breathwork, spending time in nature, or going for a run. You'll know when you find it: your mind will stop racing, and your heart rate will slow.

This isn't about perfection - it's about weaving in pockets of time that build up to aid resilience and calm.

3. Take care of your teeth

Yes, really. Grab that toothbrush and set a timer: your health depends on it.

"One area that rarely receives enough attention is oral health," notes Dr Hooper. "Periodontal disease, commonly known as gum disease, is one of the most common inflammatory conditions affecting adults, and its effects do not remain confined to the mouth. Bacteria and inflammatory by-products from diseased gum tissue can enter the bloodstream and contribute to a systemic inflammatory response."

You heard it here first: don't skip the floss, either.

4. Work it out

Much like prioritising sleep, it's not surprising to note that staying active is one of the best things we can do to reduce inflammation in the body.

"Regular exercise has been associated with lower levels of inflammatory markers over time," shares Dr Krishan. "It can also improve cardiovascular health, support the immune system and help regulate blood sugar levels. You don’t need to be training for a marathon either. Brisk walking, cycling, swimming or strength training can all be beneficial."

5. Limit alcohol consumption

Partial to an Aperol Spritz in the sun? Us too - and you don't have to cut it out entirely if it's something you enjoy, but it's worth cutting back on your alcohol consumption if inflammation is a concern.

"Limiting alcohol intake may help too," notes Dr Krishan. "Alcohol can trigger inflammatory processes within the body, particularly when consumed in excess. NHS guidelines recommend drinking no more than 14 units per week, spread across several days, although less is generally better from a health perspective."

6. Eat like you're in the Med

A Mediterranean diet is considered the gold standard in supporting inflammatory pathways - but you might want to lay off the crisps and Fanta Limon (sorry!) We're talking plant-focused, high-fibre plates that include plenty of fresh, minimally-processed foods and healthy fats.

"From a dietary perspective, a Mediterranean or DASH-style eating pattern remains the best-evidenced approach," advises Dr Hooper. "This means plenty of vegetables, fruit, whole grains, legumes, olive oil, nuts and seeds, alongside two to three portions of oily fish each week. Refined carbohydrates, ultra-processed foods, processed meats and sugary drinks all promote inflammatory signalling, so reducing these can have a meaningful impact."

7. Gua sha

Interested in Chinese medicine? "One of the key principles of Chinese Medicine is that where there is stagnation, there can be heat," shares Chinese medicine practitioner and founder of The Hayo'u Method, Katie Brindle. "When your circulation is not moving freely, the body can become stuck in a pattern of imbalance.

"Gua sha works by moving circulation, clearing heat and reducing stagnation. This is why your skin often flushes red after using a gua sha tool, as the increased circulation brings fresh blood flow to the surface.

"Research suggests that gua sha can increase microcirculation by up to 400% and may influence the body’s inflammatory response, which is why many people find it helps ease muscle tension, reduce feelings of tightness and leave them feeling more relaxed."

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Fancy living to 100? You're in luck: it's no longer (entirely) outside the realms of possibility. Human lifespan has more than doubled in the last century, thanks in large part to advances in knowledge, living standards and healthcare. For the most part, though, many people in the UK still live their final decades in declining health: according to research conducted by the charity The Health Foundation, healthy life expectancy has, in fact, fallen over the past decade, with over 90% of areas having a healthy life expectancy of below 66 years.

This is where longevity gets interesting: while we know that genetics plays a crucial role in determining lifespan, what we're now learning is that how we're living has a huge influence, too. Enter the buzzword of the decade: healthspan.

And you know who has both longevity and healthspan absolutely nailed? The octogenarians of the world's longest-living populations, also known as the Blue Zones. Research (such as this study, published in the American Journal of Lifestyle Medicine) shows that the lifestyles of people living in the five Blue Zones (more on this, below) share nine specific characteristics (again, we'll dig into more detail on this if you keep scrolling!) that directly influence their longevity, lending credence to the thinking that genetics acccount for only a small part of our potential longevity.

Carry on reading to learn all the tips and habits of the world's longest-lived people - plus. find out how we can all weave these into our daily lives, too. Loving longevity? Then you'll also love our deep dives into the best exercises for longevity, our favourite Mediterranean health tips, how to hack your longevity from home, and the daily habits to prioritise for healthy ageing, here.

Here's What the World's Longest-Lived People Do Differently

Where do the world's longest-living people live?

According to anthropologists, there are five disparate areas of the world where inhabitants are living longer and in better health than elsewhere.

"When we talk about the world’s longest-living populations, we’re generally referring to communities in the so-called Blue Zones," notes Dr Tamsin Lewis, longevity doctor at Reborne Longevity. "These are regions including Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica and Loma Linda in California."

The most striking part? As well as living longer, the inhabitants are living in what we deem to be good health, for most of their (lengthy) lives.

"It’s important to understand that longevity isn’t simply about reaching 100," Dr Lewis continues. "What’s particularly remarkable is that many people in these regions maintain physical function, cognitive sharpness and social engagement well into later life.

"Despite their geographical and cultural differences, these populations have independently developed lifestyles that appear to create similar biological conditions for healthy ageing.”

What lessons can we learn from each of the world's longest-lived regions?

As scattered across the globe as these zones are, they share several striking characteristics, Dr Mayoni Gooneratne, longevity expert and functional medicine director at PHC , notes. "The specific foods and customs vary across the zones, but the common themes are connection, movement, purpose and metabolic health," she tells MC UK.

So, what can we learn from each region's lifestyle habits?

1. The Japanese concept of ikigai

Okinawa is an island located to the south of Japan, known mostly for its military significance, as well as more than its fair share of octogenarians - something the experts attribute (at least in part) to their shared commitment to a sense of purpose.

Known as 'ikigai', research shows that having a strong purpose reduces our risk of developing dementia and functional disability, as well as increasing happiness.

"Many Blue Zone cultures have a concept of purpose, whether it’s the Japanese idea of 'ikigai, or simply remaining active within family and community life," says Dr Gooneratne. "Having a reason to get up each morning appears to have measurable benefits for both mental and physical health."

Think volunteering in your community, helping the elderly or even taking up a childhood hobby: something to focus your spare time and energy into.

2. The Sardinian approach to movement

Guilty of letting that expensive gym membership slide? It's time to let yourself off the hook and make like the Sardinians. You won't find a Mediterranean nonna lifting weights - but, crucially, you will find her carrying heavy grocery bags up steep hillsides well into her 90s. And it's this movement - also known as NEAT (non-exercise activity thermogenesis) that keeps the Sardinians youthful.

"One of the most overlooked habits is what I call effortless movement," shares Dr Lewis. "The longest-living populations don’t necessarily spend hours in the gym. Instead, movement is integrated throughout the day through walking, gardening, carrying, climbing and other low-intensity activities. This creates a consistent metabolic stimulus without triggering excessive physiological stress."

In other words, don't rule out moving in any way you can, daily, for improved health and longevity.

3. The Greek approach to rest, relaxation and family connection

If you're dreaming as hard as we are of a Mediterranean postcode this summer, you're going to love this one. Picture the scene: friends and family relaxing on a sun-dappled terrace, delicious mezze, a meal that lasts long into the evening as the air begins to cool: sounds idyllic, right?

And the good (excellent!) news is that this is exactly what makes life in Ikaria, a Greek island in the Aegean Sea, so life-affirming.

"Another key factor in all of the Blue Zones is social connection," shares Dr Lewis. "We now know that loneliness is associated with increased inflammation, impaired immune function and elevated mortality risk. In many long-lived communities, relationships are not an optional wellness practice—they’re embedded into daily life."

Take this as an official endorsement of that girls' night - just maybe hold the cocktails!

4. The Costa Rican diet

The staple diet in Costa Rica is plant-centric and minimally processed, centred on corn, beans, papaya and squash - beans, squash and corn are known as the 'three sisters', and contribute to digestive health and a reduced risk of chronic disease.

"Costa Ricans tend to eat in ways that support metabolic flexibility," notes Dr Lewis. "Meals are often based on minimally processed foods, rich in fibre and plant diversity, which nourish the gut microbiome. Increasingly, research suggests the microbiome may be one of the most important mediators of healthy ageing."

Additionally, their water source is known to be naturally high in calcium and magnesium, supporting bone health into old age.

5. Californian calm living

Last but certainly not least, reducing stress is a non-negotiable when it comes to extending our life - and health - spans. In Loma Linda, California, a community of Seventh-day Adventists, residents are known for taking solitude and prayer seriously.

While we're not suggesting you need to change religions, taking some time each day to pause and reflect can benefit both mental and physical health.

"It's well established that stress leads to inflammation and disease," shares Gabriela Dabija, founder and director of London Blood Tests. "Blue Zone residents manage it through daily rituals such as prayer, naps, meditation, or evening tea. Chronic cortisol elevation is one of the most underestimated drivers of accelerated biological ageing. It suppresses thyroid function, drives insulin resistance, depletes magnesium, and damages the cardiovascular system — all of which appear in blood panels long before you feel unwell."

Added to this, their faith affords a strong sense of community, too. "Attending community gatherings regularly is associated with up to 14 extra years of life," continues Dabija. "The mechanism is social accountability, cortisol buffering, and shared identity. Loneliness, by contrast, is now considered a biological risk factor - associated with elevated inflammatory markers."

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Since turning 40 earlier this year, I've become increasingly aware that staying healthy isn't just about how much I move my body – how I fuel it matters just as much. Don't get me wrong, I'd say I generally eat a nutritious, balanced diet. But as a mum of three juggling work, family life and everything else that comes with it, some days I'm also guilty of grabbing whatever's convenient or relying on caffeine to power through an afternoon slump.

So when I started hearing about habit stacking (linking small new behaviours to existing routines), I was intrigued by the idea of applying it to my nutrition.

I spoke to Bethany Francois, a specialist eating disorder dietitian, who reminded me that energy in midlife is usually down to a combination of things. "Energy decline in women in their 40s is usually influenced by sleep, stress levels, mental wellbeing and, importantly, hormonal changes," she told me.

With this in mind, I wanted to see if making small, structured changes to my eating habits could make any difference. Research suggests that habit-based dietary interventions may help people adopt healthier eating behaviours by embedding them into existing routines, instead of relying on motivation alone.

Rather than overhauling my diet, I decided to try a habit stacking approach to nutrition for two weeks - layering simple, expert-led changes on top of my routine, and seeing if I noticed any shift in my energy levels and overall diet quality.

Read on to see how I got on. And if you're looking to become more clued up on the topic, read our explainer on wellness stacking, and the healthy ageing habits a longevity doctor swears by.

I Tried Habit Stacking My Nutrition For Two Weeks–Here's What Happened

What does habit stacking your nutrition actually mean?

Rather than completely overhauling your diet, the idea behind habit stacking your nutrition is to build small, sustainable changes onto the routines you already have.

"This might be adding a protein source to a breakfast you already eat, drinking a glass of water before your morning coffee or adding a serving of vegetables to a meal you already have each day," explains Georgia Garlick, nutritionist and founder of the Self Care Academy.

It works because you’re not trying to create an entirely new routine from scratch, she says.

"You’re building on something that’s already established," says Garlick. "Most people fail with nutrition because they attempt a complete overhaul overnight. Habit stacking allows behaviours to become automatic before introducing the next change."

Research supports this idea, with this study suggesting that repeating behaviours in a consistent context helps them become more automatic over time, making them easier to stick with in the long run.

What's the best way to start habit stacking your nutrition?

According to Garlick, the most effective place to start stacking your nutrition is with breakfast.

"I’d start with building a protein-focused breakfast," she says. "Many people begin the day with very little protein, which can lead to fluctuations in hunger, energy and food choices later in the day."

A protein-rich breakfast tends to help you feel fuller for longer and creates a stronger nutritional foundation for the rest of the day. It’s also one of the easiest meals to standardise and repeat consistently, making it an ideal first meal to habit stack.

As someone who doesn't always prioritise breakfast (despite knowing how much it sets me up for the day), this was exactly where I decided to start my experiment.

Once you've got into a routine with your breakfast, Garlick recommends focusing on meal structure for the rest of the day.

"That means ensuring meals contain a source of protein, some fibre-rich foods and adequate hydration rather than relying on convenience foods or long periods without eating," she explains. "Most people don’t need a complicated nutrition plan. They need more consistency in the basics."

Knowing I didn't have to apply dozens of new rules made me feel more confident and less overwhelmed heading into the two-week experiment. Instead, I could focus on one small change at a time, allowing each habit to become second nature before building on it.

My review of habit stacking my nutrition for two weeks

Week 1

For the first few days of the experiment, I followed the expert's advice and focused on one simple change - adding protein to my breakfast. This felt like a realistic place to start.

During busy weekday mornings, my go-to breakfast is usually a slice of sourdough as it's quick and easy while I'm battling the before-school chaos. To habit-stack the change, I linked it to something I was doing anyway - making the kids' breakfast. While theirs was cooking, I'd put a couple of eggs on to boil or scramble and add them to my sourdough, along with avocado for a bit of balance.

Bethany Francois had told me that she often sees women skipping meals during busy workdays, because we're prioritising everything above our own needs and rushing from one thing to the next. She'd suggested eating protein-rich foods, such as Greek yoghurt, eggs or nuts, early in the day to support energy levels and regulate your appetite.

While I wasn't necessarily expecting to notice a dramatic change in my energy levels after the first week, it was the consistency which was the biggest benefit. Making breakfast (and a decent one) a deliberate part of my morning routine was much easier than I'd anticipated, and soon became less of an afterthought.

Don't get me wrong, there were still rushed mornings when it was tempting to grab whatever was easiest. But because I'd attached the habit to my existing routine, it became easier to stick to.

Week 2

With breakfast feeling like a success, I moved on to Georgia Garlick's second recommendation to improve the structure of my meals throughout the rest of the day. The goal was simply to make sure my meals included a source of protein, some fibre-rich foods, and that I was keeping hydrated enough.

This was probably where I recognised my own habits the most. On busy weekdays, instead of grabbing something for convenience, I made a conscious effort to build more balance into my meals. I did mix it up, whether that meant adding chicken, eggs or beans to a salad, including an extra portion of vegetables or simply remembering to keep a water bottle on my desk while I worked.

The changes were subtle, rather than dramatic, which is what the experts had told me to expect. As Garlick put it: "After two weeks, I’d expect people to notice improved consistency rather than dramatic physical changes."

I didn't feel like I had endless energy, but I definitely felt like there were fewer moments when I reached for another coffee, or was in need of an afternoon pick-me-up on the days I'd properly fuelled myself at lunchtime.

More importantly, I felt in control of my eating habits. I made a conscious effort not to make decisions on the fly when I was already hungry - instead I planned ahead to build meals around a few simple principles. By the end of the second week, that felt like the biggest success of the experiment.

So will I continue habit stacking my nutrition? After seeing how achievable it is, I'll certainly make the effort. It's too soon to notice any long-term improvements in my energy levels, but the subtle improvements have convinced me it's worth sticking to.

More than anything, the experiment reminded me that healthy eating doesn't have to be all or nothing. Small changes can add up when they're attached to routines you already have in place.

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Modern womanhood involves an astonishing amount of clenching. We’re clenching through stressful meetings. Through traffic. Our jaws while we sleep. Our core. Clenching every muscle in our body while replying “no worries!” to an email that, in fact, is causing quite a lot of worries. But there is one place you probably haven't unclenched.

​In a classic “of course there is” fashion, there’s a name for it - part of a growing, long-overlooked conversation around pelvic health and how we hold stress in the body. Enter “stress holding” - what pelvic health experts are calling the way chronic stress shows up as unconscious, sustained muscle tension.

​For all our fluency in stress symptoms above the waist: the stiff neck, the familiar headache behind the eyes, a jaw set in permanent grit, the pelvic floor has largely been left out of the picture. And despite recent research suggesting pelvic floor dysfunction affects millions of women worldwide, with recent studies estimating symptoms affect around 40% of women, many of us still associate pelvic health entirely with pregnancy, childbirth or ageing.

The irony is that we’ve never had more information about our bodies. We know about cortisol spikes. We track our sleep. We buy supplements for our supplements. Yet mention pelvic floor and most of us are suddenly operating on GCSE Biology levels of knowledge.

Perhaps that’s why it's never occurred to me that stress might have something to do with it. Pelvic health was mentally filed away as “future me’s problem” - somewhere between pension planning and understanding how mortgages work, not something shaped by anxiety, exercise habits, or a nervous system permanently stuck on high alert.

Quick group-chat poll: when was the last time you thought about your pelvic floor? If the answer sits somewhere between “never” and “only after seeing this headline”, stick with me.

TLDR: The pelvic floor isn’t just a pregnancy concern - it reflects how we live today. Stress, constant “holding on,” and pelvic floor dysfunction are deeply connected, yet still under-recognised - particularly in younger women balancing desk work, pressure, and an always-on lifestyle.

If that resonates, consider yourself seen. Stress shows up in surprising ways, and at MC, we’re here to talk about it. Here are five signs to look out for.

Women are "stress holding" in their pelvic floors - your guide

First, What does it mean to be "stress holding" in your pelvic floor?

Have you ever been told that you’re “holding onto stress”? Well, it turns out your body may have taken that instruction rather literally.

​“Stress holding” is the term pelvic health experts are using to describe the unconscious habit of carrying tension in the pelvic floor muscles in response to physical, emotional or psychological stress. According to Anna Wooley, pelvic health specialist at Core LDN, this can lead to what’s known as “hypertonic pelvic floor - where the muscles become overly tight and remain switched on for prolonged periods of time.

​The reason it happens, she says, “comes down to the body’s stress response. When we’re stressed, the sympathetic nervous system - better known as fight-or-flight mode - kicks in, increasing muscle tension throughout the body as it prepares us to respond to a threat. While most of us notice this in our shoulders, jaw or neck, the pelvic floor is often recruited into the process, too.”

​Which might be less of an issue in modern life if it wasn’t one long exercise in being mildly stressed. As Wooley explains, “Over time, that heightened muscle tension can become the body's default setting, meaning the pelvic floor remains tight even when the original stressor has long disappeared.”

​The challenge here is that a hypertonic pelvic floor doesn't always make itself known in the way we’d expect. Instead, its effects can show up across multiple areas of health, contributing to everything from pelvic pain, bladder and bowel issues, painful sex, reduced sexual pleasure, constipation and persistent hip or lower back discomfort.

​The body, it seems, is an excellent note-taker - only its reminders tend to surface in the least obvious corners. The real mystery is why so many of us know exactly what stress feels like in our shoulders, yet have never been taught what it might be doing lower down.

Why are so many women holding tension in their pelvic floor without realising it?

At the crux of it is a curious contradiction: women are expected to know an awful lot about their bodies, yet the pelvic floor remains one of the least understood parts of women's health. In fact, RCOG polling found that 69% of UK women have never spoken to an NHS healthcare professional about their pelvic floor at all. For a muscle group involved in everything from bladder function to sexual wellbeing, that's a remarkable silence.

According to women's health expert Dr Nighat Arif, that's a big part of the problem. "Awareness stays low because pelvic floor problems are still framed as birth damage or a niche rehab issue," she explains. "Even though women can experience symptoms well outside pregnancy and the postnatal period."

As a result, many women simply aren't looking for pelvic floor dysfunction in the first place. Symptoms such as urinary urgency, constipation, pelvic discomfort or painful sex are often dismissed as stress, a sensitive bladder, getting older, or simply the unavoidable side effects of a busy life.

There's also a wider cultural issue at play. In many communities, conversations around pelvic health remain limited or non-existent. As Dr Nighat points out, "some women have never been given the language to describe their pelvic floor at all, while others have grown up believing discomfort is simply part of being a woman and something to be endured rather than treated." For something so fundamental to some very important functions, it’s still one of women’s health’s best-kept non-secrets.

Which perhaps explains why so many women are carrying tension there without ever realising it.

The Missing Link Between Pelvic Health and Pleasure

Hands up if you know more about your libido than the muscles that help make pleasure possible in the first place? Chances are, most of us probably just sat still for a second then - and that small moment of awareness says a lot. According to psychosexual therapist and author of The Science of Sex, Kate Moyle, “stress holding” in the pelvic area can affect sexual wellbeing in multiple ways.

"When there is chronic pelvic floor tension, often driven or exacerbated by stress, it can affect sex in multiple ways. Physically, penetration may become painful, uncomfortable or difficult, which interrupts pleasure and can gradually dampen desire."

Moyle notes that this is often where stress and sexual function begin to overlap. When the pelvic floor is already in a heightened state of tension, the body can start to associate sex with guarding and anticipating discomfort, rather than relaxation and pleasure.

“What this means is that symptoms can feel harder to work with in the moment, and people may find themselves being more in their heads, distracted, and less able to stay present,” she says. “That can then affect how someone feels about themselves sexually, as well as their confidence in relationships.”

Stress holding also matters when it comes to orgasm. The pelvic floor plays a key role in the rhythmic contractions involved in climax - but, Moyle explains, it isn’t just about strength. “A strong pelvic floor is important, but it’s equally important to be able to relax, release and respond flexibly,” she adds.

In the field, this is something that’s increasingly reflected in pelvic health research, including a 2024 review in The Journal of Sexual Medicine linking pelvic floor muscle function with sexual response and dysfunction, with wider evidence also connecting pelvic floor overactivity with sexual pain.

5 Signs You May Be Stress Holding In Your Pelvic Floor

If you're now very aware of your pelvic floor (my job is done), let us dive into what "stress holding" looks like in practice. Anna Wolley breaks down five of the most common signs so you're equipped with the right tools to take back control.

1. You’re going to the loo more often than your usual

If you feel like you’re constantly planning your day around bathroom access, your pelvic floor could be involved. Wooley explains that an overactive pelvic floor can irritate bladder signalling pathways, creating that persistent sense of urgency when the bladder isn’t full. If it’s persistent, affecting daily life, or involves pain, leakage or recurrent UTIs, it’s worth getting assessed.

2. Sex or tampon use feels uncomfortable or painful

This one is the most commonly missed sign of pelvic floor tension.

Wooley explains that tight pelvic floor muscles can struggle to relax, which may create resistance, discomfort, or pain with penetration.

Important: this is not something to normalise or push through, and it definitely warrants assessment by a healthcare professional.

3. You struggle with constipation

The pelvic floor has a direct role in bowel function, and it needs to relax and lengthen for things to work properly.

When it’s too tight, this process becomes harder, often leading to straining or ongoing difficulty. Wooley warns that persistent straining can increase the risk of pelvic floor dysfunction and should not be ignored. “If things don’t improve with diet and lifestyle changes, don’t ignore it - get assessed.”

4. You’re dealing with persistent pelvic, hip or lower back discomfort

Because the pelvic floor works closely with surrounding muscles and joints, tension doesn’t always stay local.

Wooley explains that it can contribute to pain in the pelvis, hips, lower back, and, in some cases, even discomfort further down the body. If pain is lasting more than a few weeks, worsening or affecting movement, it should be assessed.

5. You feel like you can’t fully switch off - even when resting

This is one of the most overlooked signs.

Wooley notes that many women with pelvic floor tension also report jaw clenching, shallow breathing, abdominal gripping or a general sense of being “switched on”.

She also points out that the pelvic floor often reflects what’s happening elsewhere in the nervous system, so if the pattern feels familiar, your body may be signalling that stress is being physically held, not just mentally experienced.

Final Thoughts

If there’s one quiet shift in all of this, it’s that the real story here isn’t that women are holding stress - it’s that we’re only just learning where to look for it.

Stress, as experts are now showing, doesn’t just disappear when the day ends. It shows up in the body in ways we’re only just beginning to name. And perhaps that’s the most useful part of “stress holding”: not that it tells us something is wrong, but that it finally helps us understand what’s been happening all along.

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“If you’d told me I’d end up with a PhD, I’d have laughed,” smiles nutrition scientist, Dr Emily Prpa, when I ask how her journey into the world of nutrition began. “Science wasn’t my thing at school, and I wasn’t the kid dreaming of a career in research.”

Today though, she’s one of the internet’s most trusted voices across women’s health and nutrition, with an 800,000+ strong following across Instagram and TikTok. Known for her relatable, infectious energy and discerning approach to nutrition, she bridges the gap between complex science and the everyday wellness trend; debunking nutrition myths and providing practical advice that you’ll actually want to get on board with.

“I want to help women come back to trusting their bodies,” she explains. “I’ll look into the real evidence behind the trend, and let the girls know whether it’s worth it or not.”

It’s this smart yet straightforward approach that’s earned her the trust of thousands of women, including many of us here at MC UK.

Ahead, she shares 11 nutritious yet delicious recipes straight from her own kitchen for you to try at home. From dinner party-worthy tray bakes to Sunday morning fry-ups, there’s something mouth-watering for every occasion.

There’s plenty more credible nutrition advice where this comes from, too. Just take a look at our expert-led takes on the Mediterranean anti-inflammatory diet, intermittent fasting and fibre-layering. And for more healthy yet tasty meal inspiration, don’t miss the best Em The Nutritionist recipes, the best Glucose Goddess recipes, and the best Dr Hazel Wallace recipes here.

Eat Like a Scientist: 11 Quick, Simple and Delicious Dr Emily Prpa Recipes to Make Tonight

Breakfast recipes

1. Lemon & blueberry overnight oats

What the doctor thinks? “I'm a big fan of anything that makes healthy eating easier, and overnight oats do exactly that,” Dr Prpa shares. “This version contains 27g protein, 13g fibre and takes just 15 minutes to prep on a Sunday, leaving you with an energising breakfast sorted for the next few days.”

Serves: 3 | Takes: 15 minutes | Macros: 27g protein, 13g fibre

Ingredients:

• 1.5 cup rolled oats
• 3 tbsp chia seeds
• 3 tbsp almond flour
• 300g Greek-style yoghurt
• 1 + ¼ cup milk of choice
• Zest + juice of ½ lemon
• 3 tsp maple syrup/honey (or to taste)
• 3 tbsp vanilla protein powder (optional)
• Optional: fresh blueberries almond flakes and cashew butter to top

Chia jam:

• 80g frozen blueberries
• 3 tsp chia seeds
• Optional drizzle of honey/maple syrup

Method:

1. Make the chia jam by heating the berries in a pan, and simmer on low heat for a few minutes.
2. Stir in the chia seeds.
3. Transfer to a heat-proof jar and let it sit for 10-15 minutes.
4. In a large bowl, mix the oats, chia seeds, almond flour, Greek yoghurt, milk, lemon zest and juice, maple syrup, protein powder (if using) until smooth.
5. Layer the oat mix and chia jam into jars, dividing equally between them.
6. Top with fresh blueberries and optional almond flakes and cashew butter.
7. Let it sit in the fridge for 2 hours or overnight.

2. The Great British Fry Up

What the doctor thinks? “As much as I love gut health, I also love a couple of glasses of wine on a Friday night. The difference is that I don't think one night sends your body into chaos. Packed with fibre from the beans, protein from the tempeh and tofu scramble, carbohydrates from the toast and healthy fats from the avocado, this is a satisfying, balanced breakfast that helps you get back to feeling human.”

Serves: 2 | Takes: 20 minutes | Macros: 29g protein, 13g fibre

Ingredients:

• 2 slices of sourdough, toasted
• ½ ripe avocado
• ½ jar of baked beans

For the tempeh ’bacon’:

• ½ block tempeh (100g)
• 1-2 tsp of soy sauce
• 1 tsp of maple syrup
• 1 tsp of olive oil
• ½ tsp smoked paprika

For the tofu scramble:

• ½ block tofu
• ½ tsp garlic powder
• ½ tsp smoked paprika
• ½ tsp ground turmeric
• drizzle of olive oil
• splash of milk of choice
• salt and pepper to taste
• 1 tbsp nutritional yeast

For the tomato:

• 1 tomato
• ½ tsp dried herb mix
• Pinch of salt and pepper
• Drizzle of olive oil

Method:

1. To make the tempeh bacon, thinly slice the tempeh and coat in the marinade.
2. Prepare the tomato by drizzling with a little oil, and adding herbs and salt and pepper on top.
3. Using an air-fryer/oven bake tempeh and tomato at 180C for 10-15 minutes.
4. Mash the tofu with a fork.
5. Add it to a frying pan with a drizzle of oil, along with the spices.
6. Fry for around 3 minutes on medium-high heat, then add the nutritional yeast and milk. Cook for another 2-3 minutes.
7. Meanwhile, heat the beans in a separate saucepan (or microwave).
8. Plate everything up, along with a handful of rocket and the avocado.

3. Matcha granola

What the doctor thinks? “This crunchy, fibre-packed matcha granola hardly needs an introduction. But if we want a little science: matcha contains L-theanine, an amino acid that works alongside caffeine to support focus and concentration without quite the same jittery feeling some people experience from coffee.”

Serves: 8-10 | Takes: 40 minutes | Macros: 7g protein, 4g fibre per 50g serving

Ingredients:

• 1.5 cups pumpkin seeds
• 1/2 cup hemp seeds
• 1/3 cup dessicated coconut
• 3 tbsp ground flaxseeds
• 2 tbsp coconut sugar
• 4 tsp matcha
• 1/4 tsp salt
• 50 ml coconut oil
• 3 tbsp maple syrup
• 1/2 tsp vanilla extract

Method:

1. Preheat your oven to 180°C (fan 150°C / 350°F). Line a baking tray with greaseproof paper.
2. Soak the pumpkin seeds in water for at least 10 minutes, then drain and set aside. This helps activate enzymes and supports easier digestion.
3. In a large mixing bowl, combine all the dry ingredients, including the soaked and drained pumpkin seeds.
4. In a jug, whisk together the wet ingredients until smooth.
5. Pour over the dry mix and stir well until everything is evenly coated.
6. Spoon the mixture onto the prepared tray. Using the back of a metal spoon, press it down firmly into a compact, even rectangle — this helps create those irresistible granola clusters.
7. Bake for 16–20 minutes, or until lightly golden and just crisp at the edges.
8. Allow to cool completely in the tray — it firms up as it cools. Once cooled, break into clusters.

Lunch recipes

4. Fully loaded frittata

What the doctor thinks? “There's a sneaky ingredient hiding in this frittata: chickpeas. You'd never know they were there, but they discreetly boost the fibre and protein content while keeping everything deliciously fluffy.”

Serves: 4 | Takes: 35 minutes | Macros: 20g protein, 6g fibre

Ingredients:

• 6 eggs
• 100ml milk (your choice)
• 1 can chickpeas, drained & rinsed
• 100g frozen peas (defrosted)
• 2 handful fresh spinach
• 2-3 tbsp Greek yoghurt
• handful of fresh herbs (basil, dill, parsley)
• 1 tsp smoked paprika
• 1 tsp mixed herbs
• 1 tsp olive oil
• salt and pepper to taste
• optional: sprinkle of feta or grated cheese for topping

Method:

1. Pre-heat the oven to 180C (fan) and lightly grease a baking dish.
2. Mash half of the chickpeas roughly with a fork, leaving the rest whole.
3. In a large bowl, whisk eggs, milk, greek yoghurt, smoked paprika, herbs, salt and pepper until smooth.
4. Add the peas, the mashed and whole chickpeas, roughly chopped spinach and chopped fresh herbs. Mix well.
5. Pour the mixture into a prepared dish. Sprinkle with feta or grated cheese.
6. Bake for around 20-25 minutes, until set and lightly golden.
7. Cool slightly before slicing.

5. Orzo & chickpea jars

What the doctor thinks? “With 28g of protein and 12g of fibre per jar, this is the ultimate meal-prep lunch for a busy week. It's perfect if you're spending a few days in the office and want to avoid shelling out for expensive lunches. And don't worry, there’s no sad, soggy salad leaves here. Layering the crispy chickpeas, creamy dressing and crunchy vegetables in jars keeps everything fresh and crisp.”

Serves: 3 | Takes: 40 minutes | Macros: 28g protein, 12g fibre

Ingredients:

• 1 cup dry orzo
• 1/2 cucumber
• 1 cup cherry tomatoes (around 120g)
• 1/3 kalamata olives
• small handful of rocket salad per jar
• 1/2 red onion
• handful of fresh dill

For the chickpeas:

• 1 can of chickpeas, drain & rinse
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1-2 tsp olive oil
• pinch of salt and pepper

For the dressing:

• 150g greek yoghurt
• 1⁄2 cup cashews
• 1 tsp garlic powder
• 1⁄2 lemon’s juice
• 1⁄4 cup nutritional yeast
• 1 tsp dried mixed herbs
• pinch of salt & pepper
• 1 tbsp extra virgin olive oil (optional)
• 1⁄4 cup water to blend

Method:

1. Pre-heat the oven at 180 Celsius (fan).
2. Cook the orzo in boiling water according to package instructions. Drain, rinse and set aside to cool.
3. Add the rinsed chickpeas onto a parchment-lined baking sheet, season, add the oil, toss around and bake in the oven for around 15-20 minutes.
4. Meanwhile, chop the tomatoes and cucumber into bite-sized pieces. Finely chop the dill and red onion. Chop the olives in half or quarters.
5. Prep the sauce by adding all the ingredients into a blender and blend until smooth. Add more water if needed.
6. Distribute everything evenly into 3 jars, starting with the sauce, followed by a pinch of fresh dill, then the cooked and cooled orzo, followed by the tomatoes, red onion, cucumber and olives.
7. Top with some mixed seeds, the crispy chickpeas and a handful of rocket on top. The order is important to avoid soggy salads!
8. Store in the fridge, and pour into a bowl when serving, mix well and enjoy.

Dinner recipes

6. Easy stir fry rice

What the doctor thinks? “This is the kind of recipe we all need in our back pocket for those busy days when you come home and the last thing you want to do is cook, but you still need something nutritious. It requires no chopping and no overthinking.”

Serves: 2 | Takes: 15 minutes | Macros: 23g protein, 6g fibre

Ingredients:

• 1 packet (250g) brown rice
• 2 tbsp frozen chopped onion
• ½ cup frozen edamame beans
• 1 cup frozen mixed veggies
• protein of choice: Dr Prpa uses 10 pre-cooked prawns
• drizzle of oil for cooking

For the sauce:

• 2 tbsp soy sauce
• ½ tsp rice vinegar
• ½ tbsp toasted sesame oil
• pinch of chilli flakes
• pinch of grated ginger
• drizzle of honey

Method:

1. Prep the sauce in a small bowl by mixing all the ingredients together.
2. Heat a frying pan on medium-high heat and drizzle in some olive oil.
3. Add the frozen onion and let it sauté for around 3 minutes until golden brown.
4. Add the frozen veggies and edamame and fry for 5 minutes, stirring frequently.
5. Add the cooked rice, protein of choice and pour over the sauce.
6. Mix and let them fry for around 3 more minutes, stir frequently.
7. Finish with spring onion and sesame seeds if you’re feeling fancy!

7. Mediterranean traybake

What the doctor thinks? “Mediterranean-style eating is one of the most consistently researched dietary patterns and repeatedly comes out on top for supporting long-term health. This dish brings together many of its hallmarks: omega-3-rich fish, plenty of fibre, and a diverse range of plants to help nourish your gut microbiome. In case you can't relocate to a Mediterranean island just yet, this tray bake might be your next best thing.”

Serves: 4 | Takes: 30 minutes | Macros: 42g protein, 16g fibre

Ingredients:

• 1 jar (570g) of queen butter beans (with stock)
• 1 large courgette, roughly chopped into rounds
• 1 aubergine, roughly chopped rounds
• 1 red pepper, roughly chopped
• 1 red onion, sliced into eights
• 1-2 tbsp olive oil
• 2 large garlic cloves, roughly chopped or left whole
• 1 tin (400g) finely chopped tomatoes
• 1-2 tbsp mixed herbs
• ½-1 tsp chilli flakes
• 1-2 tbsp balsamic vinegar
• 1/2 lemon juice
• large handful of fresh basil leaves
• salt and pepper

Serve with:

• Your protein of choice (Dr Prpa chose wild-caught salmon)
• Crusty wholegrain bread or choice of grains
• Handful of greens (rocket/spinach)
• Lemon wedge

Method:

1. Pre-heat the oven to 180C (fan).
2. Tip all the chopped veg onto a tray. Toss with 1-2 tablespoons of olive oil, mixed herbs, garlic (chopped or whole), salt and pepper.
3. Roast for 40-50 minutes until the veg is soft and starting to caramelise. Turn halfway through.
4. Remove the tray from the oven, add the beans (with stock), chopped tomatoes, chilli flakes, vinegar, lemon juice and a generous pinch of salt and pepper.
5. Mix to combine, then bake for 6-7 minutes until the tomatoes have reduced slightly and everything is bubbling and sticky around the edges.
6. Garnish with fresh basil leaves.
7. To make the ultimate mediterranean bowl, serve with salmon, whole-grains, greens and a drizzle of extra virgin olive oil.

8. Gochujang Tofu Bowl

What the doctor thinks? “This tofu poke bowl is my nutrition philosophy in a bowl. Building a balanced meal containing complex carbs, protein, fibre, healthy fats and plenty of joy whilst eating it! It’s what I call Nutrition 101.”

Serves: 1 | Takes: 20 minutes | Macros: 30g protein, 12g fibre

Ingredients:

For the tofu:

• 1/2 block firm tofu
• 1 tsp gochujang
• 1 tsp soy sauce
• pinch of garlic powder
• 1-2 tsp olive oil

For the bowl:

• 1 portion of black rice (or any other grains of your choice)
• 1/4 cup edamame beans
• handful of baby spinach leaves
• handful of chopped mango
• 1/2 avocado
• 1 tbsp pickled ginger
• a few optional nori sheets
• sprinkle of sesame seeds

Method:

1. Pre-heat the oven to 180°C. If you use an air-fryer, skip this step.
2. Line a baking sheet with baking paper.
3. Marinate the tofu and bake in the air-fryer or oven, for around 15-20 minutes.
4. Meanwhile, cook your grain of choice: Dr Prpa went for black rice, but any other grain works just as well (e.g. quinoa, bulgur wheat, brown rice).
5. To assemble the bowl, add your grain of choice, the handful of spinach, edamame beans, mango, half an avocado and tofu.
6. Add optional nori sheets, pickled ginger and sprinkle with the sesame seeds.

Dessert & snack recipes

9. Chocolate cupcakes

What the doctor thinks? “I don't believe every recipe needs to be healthified. Sometimes a cupcake is just a cupcake, and that's absolutely fine. That said, if I can make a few simple ingredient swaps without compromising on taste and overall enjoyment, I'm all for it – and that’s exactly what I’ve done here.”

Serves: 12 | Takes: 35 minutes | Macros: 4g protein, 4g fibre

Ingredients:

• 2 flax eggs: 2 tbsp ground flaxseeds + 5 tbsp warm water, mixed and rested for 10 min
• 80g melted coconut oil or light olive oil
• 100g coconut sugar
• 2 tbsp maple syrup
• 150g Greek yoghurt (plant-based also works)
• 120g wholemeal spelt flour
• 30g cocoa powder
• 1 ½ tsp baking powder
• 1 ½ tsp bicarbonate of soda
• 1 tsp vanilla extract
• pinch of salt

For the icing:

• 250g Greek yoghurt (plant-based also works)
• 2.5 tbsp cocoa powder
• 2.5 tbsp maple syrup
• 1 tbsp almond butter
• 2 tbsp melted dark chocolate

Method:

1. Pre-heat the oven at 180C.
2. Line a 12-hole muffin tray.
3. Make the flax eggs by mixing water and the ground flaxseeds and leave to thicken for 10 minutes.
4. Meanwhile, in a large bowl, mix the dry ingredients, including the flour, cocoa powder, baking powder, bicarb and salt.
5. In another bowl, whisk the oil, coconut sugar and maple syrup together.
6. Add the flax eggs, yoghurt and vanilla. Mix well.
7. Add the wet mixture to the dry ingredients, mix gently until the batter is smooth and spoonable.
8. Divide evenly into cases. Bake for around 15-20 minutes. Leave to cool on a wire rack.
9. To make the icing, whisk everything in a bowl and chill 20–30 mins before topping onto the cooled muffins.

10. Sun-dried tomatoes & basil muffins

What the doctor thinks? “This fully plant-based high-protein, high-fibre snack tastes like pizza – perfect for meal-prep.”

Serves: 12 | Takes: 50 minutes | Macros: 8g protein, 3.5g fibre

Ingredients:

• 1.5 cup chickpea flour
• 1 cup wholemeal spelt flour
• 1/4 cup nutritional yeast
• 1 tsp bicarbonate soda
• 1 tsp baking powder
• pinch of salt and black pepper
• 1 tsp dried herbs/oregano
• 1/2 tsp garlic powder
• 1 block (300g silken tofu)
• 2 flax eggs: mix 2 tbsp flax + 5 tbsp warm water
• 1 cup soy milk (we can use oat but recipe should say soy for the extra protein)
• 2 tbsp olive oil
• 1/2 cup sun-dried tomatoes (oil drained), chopped with scissors
• Big handful fresh basil, chopped
• Sprinkle of mixed seeds or pumpkin seeds to top.

Method:

1. Prepare the flax egg and set aside.
2. Pre heat oven to 180C (fan 160C).
3. Blend the silken tofu, flax egg, soy milk and olive oil in a blender until smooth.
4. In a large bowl mix all the dry ingredients together.
5. Pour in the blended tofu mixture and combine.
6. Add the chopped sun-dried tomatoes and fresh chopped basil.
7. Mix well and let it sit for 10 minutes before evenly filling 12 muffin cases.
8. Sprinkle with the seeds and bake for around 25 minutes.
9. After they are out of the oven and cooled slightly, remove them from the muffin tray and let them cool down completely on a wire rack.

11. Ginger & white chocolate cookies

What the doctor thinks? “I wanted to see whether I could take the classic NYC cookie and give it a little nutrition science twist without sacrificing any of the joy. Thankfully, the answer was yes. These cookies are thick, chewy and utterly delicious, and remain one of my all-time favourite recipes.”

Serves: 8 | Takes: 30 minutes | Macros: 2.4g protein, 2.3g fibre

Ingredients:

• 70g coconut oil (solid, not melted) or butter
• 30g almond butter (or tahini for a less sweet flavour)
• 100g coconut sugar
• 1 flax egg (1 tbsp ground flax + 3 tbsp warm water, rested for 10 mins)
• 1 tsp vanilla extract
• 180 wholemeal spelt flour
• 1.5 tsp ground ginger
• ½ tsp cinnamon
• ¼ tsp nutmeg
• 1 tsp baking powder
• ½ tsp bicarbonate of soda
• ¼ tsp sea salt
• 2 tbsp ground flaxseed
• 50g white chocolate, chopped

Method:

1. Cream together the coconut oil, almond butter, and sugar until smooth.
2. Stir in the flax egg and vanilla extract.
3. In a separate bowl, combine the flour, spices, baking powder, bicarb, salt, and extra flaxseed.
4. Add the dry ingredients to the wet mixture, mixing until a soft dough forms.
5. Fold in the chopped white chocolate.
6. Roll into 8-12 balls and place them on a lined baking sheet.
7. Chill in the fridge for 30-60 mins.
8. Preheat oven to 180°C (fan 160°C).
9. Bake cookies for 10–12 minutes. Allow to cool (20 minutes).

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I was in my early 20s when I first experienced the power of strength training firsthand. I was working at Women’s Health magazine and was tasked with learning to deadlift for twelve weeks at a CrossFit-style gym with a personal trainer.

I’d always been into movement, but found the concept of weights pretty terrifying before that. Most of the gyms were male-dominated spaces, and the gym plans were male-specific, too; plus, I’d grown up in a generation terrified of weight training making you “bulky” and determined to typecast muscle mass as “non-feminine.”

Thankfully, most of the stigma has shifted in recent years: numerous and extensive studies have proven time and time again how pivotal strength training is not only for muscle mass, bone density and overall wellbeing, but healthy ageing, too. One large study published in the British Journal of Sports Medicine found that people who participated in muscle-strengthening activities had a 10-17% lower risk of all-cause mortality, as well as a reduced risk of cardiovascular disease, cancer and diabetes.

Speaking from personal experience, strength training has changed my life. After a twelve-week induction in my early twenties, strength training became a non-negotiable part of my weekly routine, and I'd head to the gym at least once a week to build strength, move my body and support my mental wellbeing.

That said, in recent years, I was definitely plateauing from a lack of structure. While I enjoyed heading to the gym and moving through whichever compound lifts or mobility exercises took my fancy, I knew it wasn't the most productive approach. Plus, as a runner, I wasn't targeting the muscle groups so essential to efficient, injury-resistant running; rather, maintaining a general baseline.

So when Run Coach and Founder of female running collective PASSA, Lillie Bleasdale, offered me the chance to follow a three-month, female-specific strength training programme designed to complement my running, I jumped at the opportunity. A 2:54 marathoner herself, she founded the company with one simple aim: to support women through every stage of their running journey and to offer a holistic approach to performance.

I loved that Bleasdale had built a pretty game-changing female-only online coaching model, but also that her entire approach centres around balancing your training alongside the demands of being a woman. “We recognise that women aren’t simply smaller versions of men; factors such as menstrual cycles, pregnancy, postpartum recovery, perimenopause and menopause can all impact training, recovery and performance,” Bleasdale shares when we chat. “We also work with women navigating conditions such as endometriosis, PCOS/PMOS and adenomyosis, helping them train in a way that supports their bodies, rather than fights against them.”

Bottom line? “We want training to enhance their lives, not become another source of stress.”

So, could a more structured approach unlock performance gains that years of inconsistent gym sessions had left on the table? Over the course of three months, I worked with Bleasdale day in, day out. Below, I share my story and why I think trying your own female-focused strength training plan could be transformative for not only your running, but your general life. Don't miss our guides to the best strength training moves for runners and the best Pilates moves for runners, plus our guides to running advice for beginners, how to run a mile without stopping and how to run faster, here.

My three-month strength training journey

Getting set up

I check in with Bleasdale for the first time on a video call to discuss my goals, timeframe, and lifestyle, alongside current training load and previous injuries. The chat was informal but detailed; Bleasdale wanted to paint a full and complete picture before cracking on with programming. “The first thing we always do is look beyond race goals and understand the athlete sitting in front of us,” she shares.

For me, my aim was simple: I wanted to get strong ahead of the Boston Marathon and to gain expert insight into the best workout plan and moves to injury-proof my body and support it over both the training block and distance. That said, I also have a demanding 9-5, and knew I needed a sustainable plan that I’d be able to stick to week on week.

Bleasdale was really reassuring on this front, and told me that for most marathon runners, particularly those balancing work and life commitments, one or two high-quality sessions deliver the best balance between adaptation and recovery. “It’s enough to build meaningful strength, resilience and running economy without creating excessive fatigue that compromises key run sessions,” she explains.

At PASSA, they view strength training as part of the overall training load, rather than something that sits separately from their running - a common mistake that many runners fall for.

On the type of strength you’ll need to build for Boston specifically, Bleasdale had done her research. “The course is famous for its challenging downhills, which place huge demands on the quadriceps,” she explained to me. In training, that translated to significant amounts of quad-dominant work, progressing heavy strength-focused lifts into higher-volume, more marathon-specific endurance work as race day approached.

A typical strength session

Following our onboarding call, Bleasdale sent me some simple instructions to download and set up their dedicated strength training app, Everfit. Each week, following a weekend check-in and progress update, she’d upload my workouts: a Tuesday morning session and a Thursday morning session.

While the movements and phases varied over the course of the block, the basic structure was the same:

• The mobility and dynamic movement: Five to ten minutes designed to improve movement quality and activate key muscle groups.
• The main section of the workout: Which centred around one primary compound lift. “This was the ‘hero lift’ of the session and typically involved a squat, deadlift, leg press or another large movement pattern that allowed us to build meaningful strength,” shares Bleasdale. (She often paired these with core exercises to maximise efficiency, too).
• The accessory work: Usually organised into supersets or tri sets. “This is where much of the running-specific work took place,” she explains. “We incorporated unilateral lower body exercises, calf strengthening, rotational and anti-rotation core work, balance exercises and plyometric drills.”

She explained to me that there isn’t one “magic” exercise for strength improvement or injury prevention; rather, it's the benefit of a balanced programme. “For runners, we want to ensure six key movement patterns are consistently represented: a squat, a lunge, a hinge, a calf strengthening exercise, a core exercise and a balance-based exercise,” she shares. Throughout my programme, this looked like heavy squats and deadlifts for overall strength, split squats and Bulgarian split squats for unilateral control, calf raises for lower leg resilience, Pallof presses and side planks for core stability, and plyometric exercises such as pogo jumps, box jumps and broad jumps to improve force production and tissue resilience.

The overall goal was simple - every exercise needed a purpose, and every session needed to contribute towards making me a stronger, more resilient marathon runner.

How does a female-specific strength training journey differ?

Good question. As Bleasdale explains, “Female-specific coaching isn’t about creating a completely different exercise list for women - rather, about understanding the individual woman in front of you and building a programme that reflects her physiology, circumstances and goals.”

At PASSA, every plan factors in a woman’s menstrual health, hormonal changes, previous pregnancies, medical conditions, injury history, lifestyle demands, stress levels and recovery capacity. For the first time in my life, a coach asked me about my menstrual health and health conditions - something simple, but often overlooked. Bleasdale then paid attention to how consistent strength training could support my PCOS/PMOS management and checked in on my symptoms over the course of the programme.

My strength training journey: Phase one

The training block had three distinct phases, with the first five weeks focused on building maximum strength through heavy compound lifts such as front squats, trap bar deadlifts and deadlift variations. Alongside that, a big focus was on getting me comfortable with the gym equipment. As Bleasdale put it, I had a solid strength-training background and the foundations were already there, but I did lack confidence and a structured strength training routine.

Each workout, I’d film my movements and send them to Bleasdale for review. She’d then send detailed feedback, gradually challenging some of the limits I was subconsciously holding. “Week after week, she realised she was capable of lifting significantly more than she thought,” Bleasdale shares.

One of the most rewarding aspects of the block, for both Bleasdale as a coach and me as a client, was seeing the confidence grow. By the third week, I was moving through more complex compound moves (front foot elevated split squats, I’m looking at you) with relative ease, and felt settled into my new routine.

While the step up to two more workouts a week alongside my runs was definitely noticeable, Bleasdale was always on hand to help me organise my calendar and slot in my movement even when my week was busy, or I was travelling for work - a level of coaching that seriously encourages accountability and which I found incredibly motivating. My strength training workouts were no longer about whether I could fit them in, but when I'd be doing them.

Perhaps the biggest surprise during this first phase was how quickly the sessions stopped feeling intimidating. Walking into a weights area can feel overwhelming, particularly as a woman. But repetition builds familiarity and, in turn, confidence. My sessions felt purposeful, rather than daunting, and I noticed a shift in my mindset as much as my physical strength.

Phase two:

Come week five, and we'd entered a new phase: a six-week maintenance and hypertrophy phase where the focus shifted slightly towards running-specific resilience, unilateral strength and managing fatigue. Mixing things up kept the programme interesting and meant I looked forward to my sessions; I was challenging my body in new ways again, rather than going through the motions.

Single-leg work became more prominent in my workouts, helping to address the imbalances and weaknesses that often creep into a runner's training. I liked that these exercises felt more transferable to running itself, and demanded balance, coordination and stability with every session. Rather than simply lifting heavier weights, I was learning how to generate force efficiently and control my body under fatigue.

I was pleasantly surprised at how quickly my body adjusted to the training load; I was tired, but I felt physically fitter and like my body was recovering more easily, too. Bleasdale observed this as well: “Sessions that initially created fatigue quickly became manageable, allowing us to progress load, complexity and challenge while maintaining overall freshness.”

During this point of my training block, I ran the Reading Half Marathon as a training race, coming away with a 1:28 personal best and, perhaps more importantly, feeling stronger than I ever have before over the half marathon distance. While it's impossible to attribute this performance to any one factor, I noticed a distinct difference in how capable I was of maintaining form when fatigue set in, and I was able to kick in the later stages of the race when I’d previously faded.

My strength gains were becoming evident outside of the gym, too. Hills felt less taxing, fast sessions felt smoother, and I felt stronger even as my mileage increased. As a runner, that's the ultimate goal: not dramatic overnight changes, but the gradual accumulation of resilience that makes training feel easier and more enjoyable.

Phase three:

For the final few weeks of the training block, I entered a taper phase, prioritising mobility, movement quality, light strength work and low-level plyometrics. “This keeps the body feeling sharp while allowing fatigue to dissipate before race day,” Bleasdale explains.

Although the volume and intensity of the gym work reduced, the sessions still had a clear purpose. The focus shifted away from building fitness and towards arriving at race day feeling fresh, confident and ready to perform. Mobility drills, explosive movements and lighter strength exercises helped maintain the adaptations we'd built over the previous months without creating unnecessary fatigue.

What struck me most during this phase was how calm, confident, and excited I felt for race day. All of my hard work had led up to this point, and I felt like a different person; Bleasdale had helped me to get to race day not only feeling the physically strongest I’d ever felt, but the mentally fittest, too. The months of consistent strength work had given me tangible evidence of progress, not just in the numbers I was lifting, but in how I moved and carried myself as a runner.

Come race day, I surprised even myself, running a 3:08 marathon and feeling by far the strongest I’ve ever felt during a marathon. Bleasdale is undoubtedly to thank: her unwavering support and belief in me made me a stronger runner, athlete, and woman, too.

On the fence about trying your own female-specific strength training plan? Trust me on this one - you won’t regret it.

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​Picture the scene: it's 28°C outside, every window in your house is flung open in a futile attempt to summon a breeze, and you’re working from home in little more than your underwear, rotating between whichever surface feels remotely cool. The last thing you need is your period arriving uninvited.

Whether you’re someone who breezes through your cycle or someone who spends a week every month negotiating with a hot water bottle, having your period during a heatwave feels like an entirely different sport, requiring a different level of skill. The bloating somehow feels bigger. The fatigue hits harder. The headaches linger longer. You’re sweaty, irritable, struggling to sleep and questioning why your body suddenly feels incapable of functioning at a normal level.

If you’ve recently found yourself lying spread-eagled in front of a fan, clutching an electrolyte drink and wondering whether your period is genuinely worse this month or whether you’re simply being humbled by the weather, welcome to what appears to be a very crowded corner of womanhood.

Undoubtedly, there comes a point in this crossover where the questions start rolling in. Why do I feel so much more exhausted? Why am I suddenly so bloated? Why does PMS feel like it’s been dialled up several notches? And perhaps most importantly: is any of this actually in my head?

As it turns out - no. We know hormones can influence everything from our mood and energy levels to our sleep and appetite, but fewer of us stop to consider what happens when those shifts collide with extreme heat. Below, experts explain whether fluctuations in oestrogen and progesterone affect how we tolerate hot weather, plus why some phases of the menstrual cycle feel harder in a heatwave.

This isn’t just another guide on surviving summer while bleeding, bloated and battling PMS - it's an investigation into why our bodies seem to respond differently when temperatures soar, plus what experts say we can do about it.

Period feel worse during a heatwave? Here's why

First Things First: Why Does My Period Feel Worse During a Heatwave?

If it feels like your period symptoms have dialled up several notches the moment the temperature rises, that’s because they probably have. It’s not just one thing at play. It’s a multi-layered situation. Or, less politely: everything that can be involved is involved, all at once.

To make sense of that overlap, we spoke to Dr Nirusha Kumaran, a GP and Functional and Longevity Medicine Physician. “Hot weather places an additional physiological demand on the body at a time when many women are already navigating hormonal fluctuations, changes in fluid balance, and increased energy requirements," she explains. "When you add heat to the equation, the body must work harder to regulate temperature, maintain hydration, and support circulation. This can leave women feeling more fatigued, light-headed, bloated, or emotionally sensitive.

Which may explain the surge in struggle: your cycle and extreme heat are both drawing on the same internal systems at the same time, and neither is especially willing to cooperate.

And there’s evidence this overlap is doing more than simply making you feel a bit off. A 2026 study of nearly 20,000 people found chronic exposure to extreme heat was associated with lower levels of oestradiol, progesterone and testosterone. Given these hormones help regulate mood, energy, pain and fluid balance, it’s easy to see why period symptoms can suddenly feel dialled up.

Now for our second layer - inflammation. As Dr Charis Chambers, OB-GYN and gynaecologist at Clue, explains, “Menstruation is already an inflammatory process, and heat exposure independently activates similar pathways. Put together, the body isn’t simply responding twice - it’s responding louder.” Cue increased sensitivity. More fatigue. And a slightly reduced tolerance for absolutely everything.

And yes - bloating doesn’t escape the equation either. It’s one of several ways the body tends to feel a little more “off” when heat and hormones collide, which is why everything feels a little more… expanded than expected.

The Hormone-Heat Connection: Why Certain Phases of Your Cycle Feel Harder Than Others

The plot thickens when you factor in where you are in your cycle.

As Chambers explains, not all phases respond to heat in the same way, largely due to the opposing roles of oestrogen and progesterone in regulating your body’s temperature; one helping the body release heat, the other working against it.

“Oestrogen helps the body release heat more easily and lowers core body temperature, whereas progesterone increases body temperature and slows down the body’s cooling response.”

This becomes most noticeable in the luteal phase - the two weeks before your period (a collective shudder at the thought), when progesterone is at its highest. “It’s the point in the cycle where the body is already operating at a slightly elevated baseline temperature, with a less responsive cooling system.”

Ladies, you guessed it... in a heatwave, that matters. Your body is effectively layering heat on heat, working with an internal cooling system that’s not exactly firing on all cylinders.

No prizes for guessing what follows: fatigue, headaches, dizziness, and that familiar overheated, slightly irritable feeling that creeps in faster than usual.

From here, the picture widens. Even bloating has more going on beneath the surface. “It isn’t simply water retention misbehaving, but a mix of fluid redistribution and vascular changes influenced by shifting oestrogen and progesterone,” says Chambers.

Put simply, heat doesn’t just dehydrate - it changes how fluid is moved and managed in the body. “During menstruation, when inflammatory activity is already higher, these effects don’t just stack - they amplify.”

But of course, it's not just your body that gets dragged into the equation. No one needs convincing that this isn’t just a physical experience - it can also affect mood. Recent research suggests that heat stress can disrupt sleep and interact with stress and inflammatory pathways involved in mood regulation. Add poor sleep into the mix, and everything gets amplified.

Which brings us to a slightly inconvenient reality: some phases of your cycle are just less heat-compatible than others.

Why PMDD, Endometriosis and Migraines Can Feel Worse in Hot Weather

Managing PMDD, endometriosis or migraines during a heatwave can feel a bit like playing a game on hard mode. Not because the condition itself is changing, but because many of the systems that help keep symptoms in check suddenly have more to contend with.

As Dr Martin Hirsch, gynaecologist, explains: “While heatwaves do not appear to alter the underlying biology of conditions such as endometriosis or PMDD, they can amplify many of the factors that make these conditions challenging.” Less a flare-up out of nowhere (always my default thought), and more background systems becoming harder to keep in balance at once.

“Sleep, pain and migraine pathways are central to this. Hot nights disrupt sleep, and poor sleep is closely linked to increased pain sensitivity, lower mood and more frequent migraine attacks - enough on its own to tip things from manageable to not.”

For endometriosis specifically, there’s also the nervous system to consider. “A 2021 review suggests many people with chronic pelvic pain develop central sensitisation, where the nervous system becomes more responsive to pain signals. While heat doesn’t directly worsen the condition itself, factors commonly associated with heatwaves - disrupted sleep, physical stress and exhaustion - can make pain feel more intense and harder to regulate.”

And it doesn’t stop there. As Chambers explains, “heat stress activates many of the same inflammatory, hormonal and neurological pathways already involved in these conditions. In PMDD, it can further disrupt systems linked to mood regulation. In endometriosis, it adds to an already inflammatory environment. And for migraines, dehydration, physiological stress, and changes in blood flow can all lower the threshold for an attack.

The reassuring news is that small, practical changes can make a noticeable difference. Cue the practical bit.

How To Survive Your Period During a Heatwave: 5 Expert-Backed Strategies That Actually Help

Below, Dr Charis Chambers shares their top tips for getting through your period during a heatwave.

1. Cool the body, not just the room

Our first instinct in a heatwave is to head for the coolest room - and, if you’re lucky enough, the air conditioning. Don’t shoot the messenger, but that’s not always the most effective fix for your body itself. Chambers explains that active cooling tends to work better. Think cool showers, cold flannels on the neck or chest, or anything that brings your core temperature down directly, not just the air around you.

TDLR: fans alone can actually lose effectiveness in extreme heat and may even contribute to dehydration if humidity is high.

2. Protect your sleep like it’s part of your treatment plan

We only need a few bad nights’ sleep in the heat to understand how much of a driver it is in making PMS, PMDD, migraine and pain worse. As Dr Chambers suggests, one of the most effective starting points is simple: cooling the bedroom, cooling the body before bed (think showers or cold compresses), and keeping the room as dark as possible.

If it takes several cold showers to get you there, then consider it part of the process.

3. Move earlier, move smarter

A personal favourite of mine, as someone who becomes increasingly frustrated when her routine Pilates classes are met with a period-heatwave combo. This isn’t a “stop exercising” situation - it’s a “work with your body, not against it” situation. Shift movement to the cooler parts of the day (early mornings or evenings) and dial down the intensity when symptoms are heavier.

Think yoga, Pilates or lighter strength work - enough to feel the benefits, without layering on extra heat and stress.

4. Hydration, but make it strategic

Heat loves to drain you in the background - and that fluid loss on your period can show up as fatigue, dizziness and migraines. So, it’s not just about drinking water when you suddenly realise you feel awful - it’s about keeping hydration steady all day, with electrolytes in the mix if you’re feeling depleted, bloated or headachy.

5. Think about what’s quietly increasing heat load

As much as I love to blame the heat on my increased period symptoms, Dr Chambers points out that not everything comes down to hormones and heat - some medications can also play a role, including SSRIs, anticholinergic drugs and hormonal treatments, which may interfere with temperature regulation. If symptoms feel particularly bad in hot weather, she suggests it’s worth a quick check-in with a clinician.

MC’s Essentials for Surviving a Heatwave on Your Period

Biohacking is big business right now. We're all low-key obsessed with tracking our heart rates, improving our sleep scores and upping our plant intake (among many, many other things) in a bid to live better, for longer.

At its core, biohacking is all about making small, simple lifestyle changes to improve our overall wellbeing and longevity. But somewhere along the way, we seem to have lost sight of the fact that it doesn't have to be complicated or expensive to be effective; take the idea of Blue Zone living, for example. Octogenarians in the Med aren't sporting the latest tech and tracking their macros; they're simply living - in ways that happen to be incredibly healthy and life-extending.

Added to this, there is a very real danger that our obsession with biohacking and self-optimisation is causing the demographic health gap to widen: research (such as this 2021 study, published in the journal The Society for Social Medicine and Population Health) shows that socio-economic status has a significant impact on life expectancy. Despite this, further studies (like this one, from the journal Springer Nature Link) point to the importance of small lifestyle tweaks over expensive biohacking for health and longevity benefits.

With this in mind, we've asked longevity experts to share their favourite accessible, everyday habits that matter more than biohacking for overall wellbeing and longevity.

Read on for their take, but while you're here, you might be interested in our longevity specials: find out the best exercises for longevity, the healthy ageing habits experts recommend and how to hack your longevity from home, here.

Trust Me, I’m a Longevity Doctor: These Are the Simple Everyday Rituals That Are Better Than Biohacking

What are everyday rituals to boost longevity?

By now, you're likely to be well acquainted with the concept of longevity, and you'll know we're talking about healthspan, rather than simply lifespan, here.

"Longevity is about more than simply living longer," agrees GP and founder of London Longevity Clinic HUM2N, Dr Mohammed Enayat. "It's about extending your healthspan, the number of years you spend feeling healthy, energetic, mobile and mentally sharp. The goal isn't necessarily to reach 100 years plus, but to stay vibrant and independent for as much of your life as possible."

While biohacking and expensive wellness trends are undoubtedly still popular, there's a quieter, more holistic longevity movement gaining traction on social media and beyond, and it's focused less on gimmicks and more on simple, consistent daily rituals that can enhance our wellbeing and healthspan.

"We're living through a fascinating shift in healthcare," notes Dr Enayat. "For decades, the focus was on treating disease once it appeared. Now, the conversation is increasingly centred around prevention and optimising health before problems arise.

"At the same time, we're seeing an explosion of interest in biohacking, wearables and longevity research. While some of these innovations are exciting, they've also created the impression that longevity requires expensive tests, supplements or cutting-edge technology. In reality, the habits with the greatest impact on long-term health are often the simplest, and the most consistent."

Do everyday rituals really help to boost longevity?

So, why should we bother with everyday rituals when we can (if we're lucky) splurge once a week/month/year on a hyped-up wellness fad? Well, you're going to want to stick around for this one.

"Longevity is less about what you do occasionally and more about what you do repeatedly," notes Dr Enayat. "Small daily actions influence everything from inflammation and blood sugar regulation to sleep quality, stress resilience and cellular ageing. Over years and decades, these habits compound in much the same way that savings do for your finances."

We often talk about the importance of consistency over perfection in wellbeing, and this is exactly the principle that longevity rituals lean into. So, if you're sceptical about ice baths, this one's for you.

"The body responds to consistency far more than to intensity," shares integrative Chinese medicine practitioner and founder of wellness clinic 001 London, Ada Ooi. "One ice bath does very little. A daily practice that calms the nervous system, supports circulation and signals safety to the body does a great deal over months and years.

"In Chinese medicine we talk about moving qi and fluids, keeping things circulating rather than letting them stagnate, and that is exactly what a good daily ritual does. It is not the single dramatic intervention that changes things; it is what you repeat. Rituals also do something modern wellness tends to forget. They create a pause. The act of taking two minutes for yourself is regulating in itself."

7 simple daily rituals that matter more than biohacking, according to longevity researchers

1. Start the day slowly

We know that our cortisol levels are at their highest first thing in the morning, and while we need this to wake us up for the day, there's a lot of value in prioritising a slow start to the day (if you're able to).

"View the morning as a time to cultivate energy rather than immediately spend it," suggests Dr Enayat. "Instead of waking up and diving straight into emails, try creating a short buffer between sleep and stimulation.

"A few minutes of stretching, natural light exposure or simply drinking warm water before reaching for your phone can help regulate stress hormones and set a calmer tone for the day."

2. Choose warmth

This is one we are totally here for, even in British summertime: start the day with warmth, over cold. Love that morning cuppa? You're already nailing it.

"In Chinese medicine, digestive health is considered central to overall wellbeing," explains Dr Enayat. "Favouring warm foods and drinks, particularly first thing in the morning, can be beneficial. Think porridge instead of a cold smoothie, herbal tea instead of iced coffee, or a warming broth during colder months."

3. Keep things moving

It's well established that movement is medicine when it comes to longevity, but we're talking about more than just working out here - it's about keeping everything in motion, from your joints to your breath and beyond.

"Stagnation is what ages us, flow is what keeps us well," notes Ooi. "I keep things moving: breath, movement, warmth, drainage, starting with a morning circulation practice. Before anything else, I move the blood and lymph in the face - the thread running through all of these is regulation and circulation, the two things the body needs to age well."

4. Follow seasonal rhythms

"One of the most overlooked concepts in modern wellness is seasonality," says Dr Enayat. "I encourage adapting your habits throughout the year. Summer is viewed as a time for activity and social connection, while winter is considered a period for rest and restoration.

"Many of us try to operate at the same pace all year round, but our bodies often benefit from periods of recovery and reflection. Adjusting your routine with the seasons can be a surprisingly powerful way to support long-term wellbeing."

5. Spend time in nature

Following on from living in sync with the seasons is the idea of spending time in nature every day. Research consistently shows a link between being outside and improved mental and physical health, with improvements in cognitive function, sleep and more.

"One of the most consistent findings in longevity research is that exposure to natural environments supports both physical and mental health," agrees Dr Enayat. "Even a short walk through a park, sitting in a garden or eating lunch outdoors can help lower stress levels and improve mood."

6. Prioritise nervous system health

It's no secret that stress is categorically not a good thing when it comes to our health and wellbeing. But reducing our load is often easier said than done - and nothing stresses us out faster than worrying about how stressed we are.

The solution? Find a daily practice that calms and soothes you, and try to prioritise it each and every day - even if only for a few minutes.

"Stress ages us faster than most people realise," notes Dr Enayat. "Rather than adding another supplement to your routine, consider introducing a daily ritual that signals safety to your nervous system. This could be breathwork, meditation, journaling, a short walk in nature or even five minutes of silence before bed.

"Longevity isn't just about supporting the body; it's about reducing the wear and tear of chronic stress."

7. Foster community and connection

Last but certainly not least, the experts stress that who we spend our time with is as important as how we're spending it.

"The world's longest-living populations don't just share dietary habits; they share strong communities," agrees Dr Enayat. "Prioritising meaningful conversations, friendships and family connections is one of the most evidence-backed longevity strategies available. Social isolation has been linked to poorer health outcomes, while strong relationships consistently correlate with longer, healthier lives."

Shop MC UK's go-to longevity essentials now:

If you're prepping for a race, you'll know that the week before the big day can be a weird experience. You've clocked up the miles, your training plan is complete, and now you're suddenly told to do less - less running and more resting.

But when those pre-race nerves creep in, this is perhaps why more and more runners are turning to a shakeout run the day before race day. The short, easy run has long been a staple among elite athletes, but it's increasingly becoming part of recreational runners' routine, too.

Scrolling through TikTok before I recently ran a half marathon, my FYP was full of runners heading out for a few easy miles, claiming it helps them feel looser, calmer and more prepared for race day.

And there may be some science behind it too. This 2023 review published in Sports Medicine found that endurance athletes tended to perform best when they reduced training volume while maintaining training frequency during a taper period. While that doesn't prove shakeout runs improve performance, it does suggest there may be some benefits to keeping some light movement in your routine before an event.

This got me thinking: does every runner need to do a shakeout run? I spoke to two running experts to find out what exactly a shakeout run is, the benefits it may offer, and when you're better off resting instead. And while you're here, we've got plenty of running-related content, including the running boom, running tips for beginners, marathon training tips, how to run faster and how to run for longer.

Try This 10 Minute Pre-Race Habit To Transform Your Time

What is a shakeout run?

A shakeout run is a short, easy run completed in the 24 to 48 hours before a race that typically lasts anywhere between 15 and 30 minutes and should be done at a comfortable, conversational pace.

"Think of it as a final systems check," says Lillie Bleasdale, Founder & Head Coach of online women's run coaching collective, PASSA. "It allows runners to loosen up after travelling, sitting for long periods, or simply easing back into movement during the taper period. It can also help maintain a sense of normality and routine in what is often a highly emotional and nerve-wracking few days before a big race."

As Bleasdale puts it, at this stage all of the hard work has already been done. "Instead, it’s about helping the body and mind feel prepared for race day."

When it comes to a shakeout run, there's no one-size-fits-all approach. The key is keeping the effort easy enough so you finish feeling refreshed rather than exhausted. If you're breathing hard or treating it like a workout, chances are you've gone too far.

What are the benefits of a shakeout run?

1. It improves circulation and warms the muscles

The most immediate effect a taper run will have is on circulation and muscle temperature, says Rebecca Bossick, physiotherapist and co-founder of One Body LDN.

"Running, even a light jog, raises your heart rate and body temperature enough to push oxygen-rich blood through tissues that may have been sitting relatively static during the taper."

Bleasdale agrees. Physically, one of the biggest benefits is simply getting the body moving. "A short, easy run can increase blood flow, gently activate the muscles and help reduce feelings of stiffness without creating any meaningful fatigue."

As the muscles warm, they become more pliable, which is why runners often feel noticeably looser and more fluid after a shakeout.

2. It helps with taper legs

One of the most common complaints in race week is the sudden feeling of heavy, sluggish legs, despite reducing your training and focusing solely on recovery.

According to Bossick, this is generally a normal response to tapering, rather than a sign that something is wrong.

"In most cases, it's usually a good sign rather than a worrying one, reflecting how the body is responding to the sudden drop in training load," she says.

This happens because when training volume drops, your muscles begin replenishing their glycogen stores, Bossick explains. "Glycogen binds with water when it is stored, and that extra fluid is what makes the legs feel heavier than usual. This is normal, and it happens because your body is restocking its main fuel source ahead of race day."

A short shakeout run can help counter this feeling by gently reintroducing movement, supporting circulation and helping your body feel more 'switched on' ahead of race day.

3. It helps your body feel ready to run

There is also a neuromuscular element to a shakeout run, which in essence means how efficiently your body remembers to run.

After a taper, when training volume drops, runners often describe feeling flat or 'uncoordinated ', as the body hasn't been moving to its usual rhythms.

"A short shakeout helps reestablish these movement patterns without depleting the fast-twitch fibres you will need on race morning, which is why 15 to 20 minutes at a leisurely pace tends to be the sweet spot," says Bossick.

4. It calms pre-race nerves

Bleasdale argues that psychologically, the benefits can be even greater. The final few days before a goal race can bring a lot of nervous energy; many runners start questioning their fitness, overanalysing race strategy or convincing themselves they’ve somehow lost fitness during the taper.

"A shakeout run provides reassurance," she says. "It allows athletes to reconnect with their body, remind themselves that they feel strong and capable, and channel some of that nervous energy into movement. For many runners, they finish a shakeout feeling calmer, more confident and excited to race."

Ultimately, the biggest benefit to a shakeout run is often confidence, says Bleasdale. "When athletes arrive at the start line feeling physically prepared and mentally settled, they’re far more likely to perform at their best."

This can be backed up by research published in the Sports Medicine Journal, which found a single bout of exercise can improve mood and reduce stress and anxiety responses. This may help to explain why runners often report feeling calmer and more settled after a shakeout run.

What are the biggest mistakes runners make when doing a shakeout run?

The most common mistake Bleasdale sees is runners treating a shakeout run like any other training session.

"The most common mistake is turning the shakeout run into an actual workout," she says. "Many runners start with good intentions but then find themselves running too fast because they feel fresh after the taper. The purpose of a shakeout is not to test your fitness or squeeze in one final training session."

The instinct to do more can be counterproductive. Nothing you do in the final 24 hours before a race will make you fitter, but it can make you more fatigued.

Another mistake is making the run too long. "A shakeout should leave you feeling better than when you started. If you’re finishing the run tired, you’ve likely done too much," says Bleasdale.

It's also easy to fall into the mindset that a shakeout run is essential, when in reality it's not necessary for everyone. If travelling logistics, race timing or personal preference mean it doesn’t happen, it’s not something to panic about. "The best pre-race routine is always the one that leaves you feeling relaxed and confident."

Bossick adds that one of the biggest mistakes is introducing anything new during race week. "The golden rule of race week is to change as little as possible, so the eve of a marathon is the worst possible time to introduce a session your body isn't used to."

Whether that's a shakeout run, new running shoes or a different fuelling strategy, this is generally the time to stick to what you know.

Shop MC UK running essentials

Can you actually build upper body strength from a 10-minute arm workout?

It's a question I've found myself asking more and more recently. As someone who trains regularly but has never naturally gravitated towards strength work, I've long considered my upper-body strength my fitness weak spot. So, with four months to go until my wedding, I'll admit I've been prioritising building a consistent health and fitness routine to feel my strongest and most confident on the day. And with bridal workouts trending, I decided to spend a month testing daily 10-minute arm workouts for myself.

For the last four weeks, I've committed to completing a daily upper-body workout, switching between dumbbell sessions, Pilates-inspired arm burners and functional strength routines on YouTube. The only rule? They had to be 10 minutes long to fit into my lazy girl approach to strength training.

I'll be honest, I wasn't expecting a major transformation. The fitness industry has spent years convincing us that effective workouts need to be long and burn-inducing in order to 'count'. Yet increasingly, research suggests that shorter bursts of exercise can still deliver meaningful health benefits. One 2022 study published in Nature Medicine found that even brief bouts of vigorous physical activity accumulated throughout the day were associated with a lower risk of cardiovascular disease and cancer. Meanwhile, evidence consistently shows that resistance training can improve muscular strength and function even when performed in relatively short sessions, provided it's done consistently.

That idea - consistency over duration - kept cropping up during my research.

And according to the experts I spoke to, the benefits may extend beyond stronger arms. Maintaining muscle strength is increasingly recognised as one of the most important factors for longevity, supporting everything from mobility and balance to metabolic health and long-term independence.

So, can 10 minutes really make a difference? After four weeks of testing it for myself, here's what the experts had to say - and whether I'd recommend giving it a go.

Whilst you're here, do check out our guides to best arm workouts for women, how to get toned arms, and best bicep workouts, tricep exercises. If you're even shorter on time, read up on what happened when an MC writer tried 5-minute weighted arm workouts for upper-body training inspiration.

We Asked Top Experts For Their Take On 10-Minute Arm Workouts - Your Guide

Is a 10-minute daily arm workout enough to be effective?

The short answer? Yes - provided your expectations are realistic.

"If the workout incorporates high-quality, focused movements such as push-ups, bicep curls, tricep dips or overhead presses, then a short session can be effective in activating the muscles, improving circulation and providing quick strength," Lucie Cowan, master trainer at Third Space London, previously told Marie Claire UK.

However, "a 10-minute workout isn't really long enough to create significant muscle growth or maximal strength gains on its own, which is why they should be seen as a building block," says Cowan. "Do them consistently, and their effect can accumulate over time, especially for beginners or those fitting exercise around a busy schedule."

That's a theme echoed by osteopath and performance coach, James Davies.

"I think one of the biggest myths in health and fitness is that you need hours of exercise to make a difference," he says. "If someone can perform ten minutes of purposeful movement every day, they'll often achieve more than someone who intends to exercise for an hour but only manages it occasionally."

In other words, the effectiveness of a workout isn't always determined by how long it lasts. It's whether you can keep showing up for it.

Who are 10-minute arm workouts best for?

According to the experts, pretty much anyone can benefit - but they're particularly useful for people who struggle to find time for longer sessions.

"One of the biggest mistakes women make is believing that exercise only counts if they spend an hour in the gym," says longevity expert Leslie Kenny.

"In reality, short strength sessions can be incredibly effective. A 10-minute strength session done regularly can help maintain muscle, improve functional fitness, support metabolic health and build confidence."

They're also a useful gateway into strength training for people (like me) who feel intimidated by traditional gym environments. Because the sessions are so short, they couldn't have a lower barrier to entry, which often makes them more sustainable over the long term.

"I encourage women to think of strength training in the same way they think about brushing their teeth," Kenny says. "It's a small daily habit that protects their future health."

How many 10-minute arm workouts should I do per week?

While I opted to do mine daily, experts say you don't necessarily need to train your upper body seven days a week.

Most strength training guidelines recommend working major muscle groups at least twice weekly, allowing enough stimulus for adaptation while also leaving room for recovery. That said, because many 10-minute arm workouts are relatively low-load and often incorporate Pilates-style movements, they can usually be performed more frequently than heavier gym-based sessions.

The key, says Davies, is consistency. "Small actions performed consistently create remarkable results over months and years."

If you're new to strength training, starting with two to four sessions per week is likely enough to see progress. If, like me, you enjoy the habit-stacking aspect of a daily workout, a short arm session can also become an easy addition to your existing routine.

What Does The Science Say About 10-Minute Arm Workouts?

The evidence supporting short-form strength training is growing. Studies consistently show that resistance training improves muscular strength, function and overall health, even when total training volume is relatively modest.

There's also increasing evidence that exercising in short bursts of movement performed throughout the day can contribute to increased longevity, particularly for people who spend large portions of the day sitting.

"The body responds to what we do repeatedly," says Kenny. "Regular movement done consistently is far more valuable than occasional heroic workouts."

That's good news for anyone who struggles to commit to lengthy training sessions. While a 10-minute workout won't replace a comprehensive strength programme, it can absolutely form part of one.

Why Upper-Body Strength Matters For Longevity

While longevity wasn't the primary reason I started this challenge, it kept coming up during conversations with experts - and the more I researched, the more I realised that arm strength isn't just about fitness.

"If there's one thing I've learned from over twenty years of working with elite athletes and everyday people, it's that strength is one of the greatest predictors of how well we age," says Davies. "Strength gives us options. It allows us to remain independent, mobile and confident as we get older."

Kenny agrees: "When scientists look at the markers that predict how well we age, muscle strength comes up again and again," she says. "Muscle isn't just about how we look or how easily we move. It's metabolically active tissue that influences insulin sensitivity, immune function, brain health and even the ageing process itself."

Upper-body strength in particular plays a surprisingly practical role in daily life.

"Women often underestimate its importance," Kenny says. "Being able to lift luggage into an overhead compartment, carry shopping bags, push yourself up from the floor or perform a push-up are all real-life measures of healthy ageing."

It's a useful reminder that strength training isn't simply about exercise performance. It's an investment in future capability. As Davies puts it: "Muscle isn't just about aesthetics. It's a vital organ of health."

I Tried Daily 10-Minute Arm Workouts For A Month — Here Are My Results

As someone who has written extensively about my notoriously weak upper-body strength, I wasn't expecting miracles after just four weeks. What I did notice, however, was how incredibly easy the habit was to maintain.

Because the workouts were only 10 minutes long, there was very little room for negotiation. I'd squeeze one in while the kettle boiled, while dinner cooked in the oven or before opening my laptop for the day. The commitment felt manageable enough that I rarely talked myself out of it.

Physically, I've noticed subtle but definite changes. My shoulders appear more defined, my arms feel stronger during everyday tasks and the 2kg dumbbells that initially felt challenging now feel considerably easier to use.

I'm also able to handle a bigger resistance load in Pilates classes, and I've found that I'm far more capable of reaching the end of a set of reps in classes that focus on upper-body conditioning. I've been training in Pilates bi-weekly for months, and not seen a major physical change in my strength.

Perhaps most importantly, I've started viewing strength training differently. Instead of something that requires a gym membership, a free evening and a huge amount of motivation, it's become something I can fit into the margins of my day.

Did 10-minute arm workouts transform my life? No. Did they make me stronger, help me build a sustainable strength habit and prove that short workouts can absolutely add up over time? Without question.

And for a self-confessed lazy-girl gym-goer, that's a result worth celebrating!

Shop MC-approved workout favourites below

Premenstrual dysphoric disorder, a debilitating condition which affects approximately 824,000 UK women and people assigned female at birth, was only formally recognised in the World Health Organisation’s International Classification of Diseases in 2019.

I’ll say that one more time. A condition which affects 824,000 people in the UK, and which is associated with depression, anxiety, social isolation, paranoia and a seven times higher risk of suicide, has only been officially recognised for seven years.

It’s a concerning reality, one with major repercussions for women’s health today. Here in the UK, it takes an average of 12 years for someone to be correctly diagnosed with PMDD, with the International Association for Premenstrual Disorders estimating that up to 90% will receive a misdiagnosis during that time.

“I was repeatedly treated for depression without anyone connecting symptoms to my menstrual cycle,” says 31-year-old Robyn, who waited 16 years for a correct PMDD diagnosis. When, after seeking help from a private gynaecologist, she was finally diagnosed, she says the feeling was a mixture of relief and frustration. “I spent years believing there was something fundamentally wrong with me,” she explains. “It’s difficult not to feel let down by the system.”

So why are women like Robyn being left for so long without answers? What’s behind the confusion and misunderstanding surrounding PMDD? And crucially, what needs to change? In search of answers, we spoke to leading neuroscientists, psychotherapists and doctors specialising in PMDD, along with women who live with the condition, to understand why so many are currently being failed.

If what you read here resonates, I recommend checking out our investigation into the connection between medical trauma and endometriosis. We’ve also got expert-led guides to PMOS, how to recognise the symptoms of endometriosis and Dr Hazel Wallace’s advice for advocating for yourself in medical settings.

Over 800,000 Women in the UK Have PMDD—Your Guide

What is PMDD?

A cyclical disorder in which the brain reacts abnormally to changes and fluctuations in hormone levels, PMDD has historically been described as severe premenstrual syndrome (aka PMS).

But while the two do have some crossover, psychotherapist and founder of the PMDD Collective, Ally McHugh, says this description misrepresents and undermines the severity of the condition. “To some degree, PMS is normal,” she explains. “The symptoms of PMDD, on the other hand, are not. In referring to them as ‘bad PMS’, people are left feeling they should be able to manage their symptoms. When they’re unable to do that, they understandably feel a lot of guilt and shame.”

These symptoms, which range from depression, rage, anxiety, social anxiety, paranoia and insomnia, to joint pain, fatigue, inflammation, acne flare-ups and migraines, can last for up to two weeks out of the month, after ovulation and before a period. In fact, “many people feel a complete disconnection from themselves,” says McHugh, whilst Dr Louise Newson, GP and author of The Power of Hormones, describes it as feeling like “Jekyll and Hyde.”

It’s a reference 38-year-old Caroline and 33-year-old Abi* can relate to. “There were two days a month where I genuinely wanted to divorce my husband,” says Caroline. “I would yell at him, slam doors and yell at my kids. It felt completely out of control. And then, when it passed, the guilt was overwhelming.”

Abi* echoes her. “It feels like there’s another person living inside me.”

It’s not entirely known why some people’s brains react differently to the hormonal fluctuations that occur throughout the menstrual cycle, but research does indicate which brain regions may be involved. “The leading evidence centres on the brain’s GABA region,” says Alice van der Schoot, neuroscientist, nutritionist and founder of Ditto. “In the luteal phase when progesterone rises and falls, our GABA receptors should adapt to maintain a calming effect. In PMDD brains, that adaptation appears to fail, resulting in mood instability that can feel completely uncontrollable.”

She adds that there are also visible differences in the structure of PMDD brains. "Brain imaging studies have revealed smaller grey matter volumes in several brain regions, including the major processing centre for emotions. These brain structure differences are so distinct that AI could distinguish PMDD brains from controls."

What that means, she makes clear, is that PMDD is "not someone being dramatic. There are measurable, biological differences."

Why is PMDD so often misdiagnosed?

For such a life-altering condition, you would think that prompt and accurate diagnosis would be standard. But as the statistics at the beginning of this story showed, this is far from the case for many women, who go beyond a decade living with debilitating mental and physical symptoms. The question is, why is PMDD proving so difficult to spot?

“There are two major layers to this crisis,” says van der Schoot. “First, there’s a massive lack of awareness. And second, there’s the ongoing dismissal of women whose concerns are not being taken seriously.”

She’s right. Data indicates that less than 10% of medical professionals are confident in diagnosing PMDD; a fact that, in the US, has resulted in women seeing up to ten different experts and being prescribed five different medications, before gaining the correct diagnosis.

The issue, it appears, begins with the education in our healthcare system. “Many doctors just aren’t trained in PMDD,” explains Dr Newson, who says that she herself wasn’t trained in the condition at the beginning of her career.

The upshot is that many PMDD symptoms are mistaken for other disorders. “Often people will report the psychological symptoms of PMDD and be referred to psychiatry or given antidepressants when actually what they might need is a referral to a gynaecologist,” says McHugh, who says that common misdiagnoses include bipolar type 2, emotionally unstable personality disorder and depression.

It’s here that, according to McHugh, medical dismissal and gaslighting can really go into overdrive. “Once you’re labelled with one of these conditions, it can be difficult to get to the point of correct diagnosis because of the stigma around mental health,” she explains. “Often people find that these labels make it harder to be listened to.”

On the other end of the spectrum are women, like 33-year-old Abi*, who have their symptoms diminished and reduced without any form of diagnosis. “I’ve been told it was just anxiety, or just bad periods,” she says. “They made it out to be my problem, and that I just needed to look after myself better.”

How does misdiagnosis impact women with PMDD?

Whether you’re incorrectly diagnosed or simply brushed off, the consequences of PMDD going untreated can be fatal, with over a quarter of people living with the condition having attempted suicide and 82% reporting suicidal thoughts.

“I remember sitting on the bathroom floor, thinking about death in a strangely comforting way,” remembers Caroline. “I never thought about the practicalities of suicide, but death was on my mind a lot.”

It’s a reality Dr Newson confronts in her clinic regularly. “Finding the appropriate treatment for someone with PMDD is not just life-changing, it can be life-saving,” she says, speaking from both personal and professional experience, having supported her own daughter, Jess, through her diagnostic journey.

But even beyond this worst-case scenario, PMDD can be destructive to careers, relationships and self-esteem when not properly managed and supported.

“Every month, I find myself looking at the people I love most in the world and thinking ‘I want to run away and start a completely different life,’” says Robyn, whilst Caroline remembers having to talk to her manager because symptoms were so debilitating. “It was incredibly hard to show up and pretend everything was fine,” she says. “Sometimes I would just start crying in the middle of a meeting for no reason.”

Caroline was fortunate to have a manager who responded empathetically, but this is far from the norm. In fact, unemployment amongst women with PMDD is 29% higher than average, with sick leave also up by 38%. “Even when symptoms lift, the pressure to catch up and overperform before the next luteal phase can lead to burnout, strained relationships, career stagnation and, for some, leaving jobs altogether,” confirms van der Schoot.

Of course, this highlights the socioeconomic burden of PMDD, but the stress of being unsupported, disbelieved or dismissed also takes a toll. “Being told that it’s normal to feel low before your period, or that you’re just more sensitive, leads many to feel they are overreacting, or to question their own experiences,” says van der Schoot. “This is devastating and can lead people to internalise their symptoms as a personal failure.”

How can diagnosis and treatment for women with PMDD improve?

Clearly, something needs to change here, and the onus, say the experts, is on the healthcare system, rather than us as individuals.

But unusually for a women’s health condition, van der Schoot says the answer isn’t necessarily more research. “Lots of helpful studies already exist,” she says. “The diagnostic framework exists. What's missing is awareness, education, a willingness to listen, and an end to the pattern of dismissal.”

McHugh agrees, adding that there needs to be more conversation about menstrual health generally within medical appointments. “Enquiring about menstrual health should be a standardised part of any GP appointment or mental health assessment,” she suggests.

Stretching beyond diagnosis, van der Schoot says that treatment pathways also need to improve. “Hormonal contraceptives are currently a first-line option, yet these show highly inconsistent results. The other standard option, which is SSRIs (antidepressants), can help a proportion of people but fail to work for 39%.”

What’s needed, she says, is a more individualised approach to treatment. “PMDD is complex, and the solution is rarely just one thing. It’s a journey of finding out what works for an individual, which often combines medical and holistic approaches. That needs to be better recognised and supported.”

5 tips for women navigating diagnosis and treatment for PMDD:

Whilst changes to the healthcare system are essential, for women living with PMDD right now, they can feel like a frustrating and abstract future. That’s why we asked the experts for tips to help women advocate for themselves in the here and now.

1. Validate your own experience

First, van der Schoot says, it’s important to know that “a black cloud descending over you every month is not normal, and not something you should have to push through alone.” Simply validating that can be a powerful first step in remaining steadfast in your reality.

Beyond that, however, all three experts say that doing as much research as you can will help you to feel informed and prepared to have conversations with doctors, managers, family and friends.

“I find that if something makes sense to a patient, it’s probably right,” says Dr Newson, “which is why it’s important that you get as much information as possible.” Her own free app, Balance, contains a library of information, plus a symptom questionnaire and tracker that can be useful for women navigating PMDD.

Elsewhere, the IAPMD has facts, figures, support and self-screening tools, whilst both van der Schoot and McHugh post regular PMDD information on Instagram via their pages, @ditto.daily and @the.pmdd.collective.

2. Track your symptom patterns

Once you have the information you need, the experts say that tracking your symptoms is a crucial next step. “The pattern of your symptoms is your evidence,” says van der Schoot, who tells us to track mood changes, depressions, shifts in thinking or feelings of being unlike yourself.

“Track physical symptoms too,” says Dr Newson, who says that skin changes, heart palpitations and joint pain can all be contributing evidence of PMDD.

3. Be specific about their impact

Before you go to your doctor, van der Schoot says it’s helpful to be clear on the ways that PMDD is affecting your life. “This is the impact it’s having on your work, your relationships; anything that impinges on your daily life,” she says. “The more concrete you are, the harder you are to dismiss.”

4. Find a community

This one is essential, as social support is one of the biggest protective factors for mental health. “It can be overwhelming to fight a battle like this yourself,” recognises Dr Newson. “This is why it’s important to share the information with someone you trust, who can advocate on your behalf.”

This could be a friend, family member or partner, but it could also be through a support group or community, says McHugh. “Whether it’s PMDD-specific therapy, peer support groups or community, this network is crucial whilst navigating the medical system,” she says.

Examples of community support groups include McHugh’s own PMDD Collective and The PMDD Project, a charity with various online and in-person support groups across the UK.

5. Don't give up

Easier said than done, we know. Being dismissed by a doctor is undeniably upsetting and off-putting, and something you should never have to experience.

Unfortunately though, it remains common. Which makes it very important that you don’t give up. “Until the system stops failing women with PMDD, many have to fight to be heard,” says van der Schoot. “If your doctor dismisses you, find another one. You are not overreacting, you are not making it up, and you are not alone.”

Lauren Bell is, without doubt, one of England's most exciting fast bowlers. A cricketer with seemingly effortless poise and power, at just 25, she's learnt to handle the expectation that comes with being an elite athlete, and the difficulties of pursuing sport as a career as a female.

Born and raised in Berkshire, Bell has something of a reputation in the industry - for being grounded, xxx, and down-to-earth. She's also a keen advocate for balancing more intense training blocks with all-important R&R - she regularly posts as much on her Instagram platform, where she has a staggering 2.2 million followers.

This month, she's preparing for the Women's World Cup, which will run for the next few weeks and see the best teams in the world compete for the title. England, alongside Australia and India, are amongst the favourites, and the tournament marks a major career milestone for Bell - her first 50-over World Cup and a chance to step onto the sport’s biggest stage.

Below, Bell discusses her journey so far with Marie Claire UK; the challenges of consistency at international level, the hours of thankless training, and the mental resilience that quietly underpins her success. Keep scrolling.

England bowler Lauren Bell chats confidence as the World Cup kicks off

Can you describe your life in three words?

Fun. Honour. Exciting.

What does a typical day look like for you when you're in the middle of a busy season?

It really varies depending on whether it’s a game day, training or travel. We play a lot of cricket - once you get into April, you’re not really stopping until September.

I’ll always try and have a good breakfast, and then on an average day, we'll be training – either at home with Hampshire, my county, or at a different venue if I’m with England. That would normally be three or four hours, with some bowling and some gym work. As bowlers, we work a lot on our strength.

We may have some meetings about the upcoming opposition and our plans, or there may be time to play some golf. [My team and I] love going out for coffee if we’re together, and a few of the girls and I love to get our nails done if we can get the chance – colour-matching the kit is always the aim.

Was there a specific moment when you realised cricket could become your career, rather than just something you loved doing?

I don’t know that there was a specific moment; it just kind of became the path. I played football a lot as a kid and was in the Reading academy.

Then, when the KSL (Kia Super League) was kicking off in 2016, I became part of Southern Vipers under Lottie, and I loved it. A lot of investment in the sport suddenly made opportunities like this all the more possible – it was like, ‘Ah cool, I can actually make a career of this!’.

I went on an England A tour in 2022 and ended up with the senior team for the Ashes Test match and the World Cup. It just became the thing for me, which is an absolute dream.

What has been the biggest lesson elite sport has taught you about confidence and resilience?

Just try and enjoy it. It’s not always easy to do when there’s a lot of outside noise and pressure, but we’re so lucky to do what we do. It’s such a privilege to represent England and travel around the world with some of my best friends, doing something I love. Remembering that helps a lot.

How do you look after your mental wellbeing when you're dealing with the pressures of competition, travel and public scrutiny?

It’s good to talk, to each other, to friends, to family. We have a lot of professionals that we can chat to, but sometimes, it helps to get away from cricket and to speak to people outside that bubble.

We also have to try and remember that a lot of outside views aren’t actually what defines you – the people who know you the most are the people who matter.

If someone on Twitter wants to say something negative about you, then they’re welcome to their opinion, but it matters a lot less than what your coaches and teammates think.

Women's cricket has changed dramatically in recent years. What excites you most about the future of the game?

It’s changing every day! We’ll see at this World Cup; it’s already sold more tickets than they sold for the 2020 competition in Australia, and it’s just amazing that so many people want to come and watch.

It's obviously so exciting for us as players, but what I think is the most exciting part is that it’s never actually been easier to get into cricket if you’re a young girl.

When I got in, I didn’t really have an England Women’s team on the TV to look up to – so for me and most of my current teammates we got here without much of a system. But now, there are so many clubs offering cricket to girls, and there’s so much cricket for girls to watch and enjoy, that it’s never been easier for girls to find the game and hopefully fall in love.

What are the habits or routines you rely on to feel your best, both on and off the pitch?

Lots of boring stuff like getting enough sleep, drinking lots of water and moving my body. I think also finding time to do stuff you enjoy is a big thing, and making sure you’re still seeing your friends and you’ve got a life away from cricket.

On the pitch, I have two bracelets that say ‘Focus’ and ‘Reset’, and using those words as a guide to remind me to keep my energies on the next ball is a pretty useful thing for me.

What's something people often get wrong about professional athletes and the reality of your day-to-day life?

People forget sometimes how hard we work away from matchday, and that we all care very much about what we’re doing. Sometimes that’s taken for granted. It means the world to us to get to do what we do, and we work very hard to be able to do it.

Outside of cricket, what are you passionate about, and how do you switch off from the sport?

A few of the girls and I enjoy playing golf when we get the chance. It’s nice to be together on the course and focus on something that isn’t cricket.

We also love finding a good coffee spot together when we can, and nails is a thing for some of us. I’ve also got a relatively new house, so I’m always thinking about things I can get to decorate and furnish the place – and actually I’ve just bought a camera to document the World Cup, so that’s a fun new hobby!

If you could give your younger self one piece of advice at the start of your cricket journey, what would it be?

Just keep enjoying it! There’s literally nothing more important.

Sometimes you have to work quite hard in order to be able to keep smiling and keep enjoying it – there are lots of lows!. Remembering to keep enjoying it is good advice.

Would you describe yourself as tired all the time? If so, you're not alone: according to research, one in eight UK adults identify as being TATT (tired all the time), with further research (from NASA, no less!) revealing that women show higher levels of fatigue than men - but are more likely to be dismissed when they express it.

The fact is that it feels tougher than ever to get a solid night's kip these days. Between hormone fluctuations (IYKYK), work stress and family commitments, slumber can be hard to come by - and it makes getting through the day feel like an uphill struggle, to say the least. After all, sleep not only helps our bodies feel rested and recharged, but it also keeps us cognitively sharp, too.

We know that, far from being the luxury we often perceive it to be, rest is a biological necessity, contributing to mental and physical recovery, immune function, cognitive wellbeing and more.

But the good news is that getting more sleep isn't the only answer to feeling less fatigued: our bodies need rest as well as sleep, and this can take many different forms.

If you've tried everything from mouth taping to magnesium and a decent eight hours remains elusive, this one's for you. Because there are seven (count them!) specific types of rest our bodies can benefit from, according to experts. Keep scrolling for all the details on which ones we need - and which ones can perk us up after a long night, too.

And if you love sleep as much as we do (trust us when we say that's a lot), you might want to check out our guides to how to achieve your best sleep ever this summer, dive into sleepmaxxing, and find out why you feel tired all the time here.

Your body needs seven different types of rest - so, what are they, and how can we get them? The experts weigh in

What is rest?

Let's start by saying this: sleep and rest are different beasts. While sleep is a form of rest, it's far from the whole picture. But rest is notoriously tricky to define, and means different things to different people.

"We often talk about rest like it’s just one thing, but it probably isn’t," explains psychotherapist and sleep expert Heather Darwall-Smith. "Even the dictionary struggles to define it. It starts with absence: sleep, stillness, freedom from work, and even 'the repose of death'. Only later does it refer to something more comforting, like peace of mind or spirit. In music, a rest isn’t just emptiness. It’s a silence the composer includes on purpose, making it part of the music instead of a gap. This tension gets to the heart of what rest really means.

If you're struggling to get to grips with what rest truly means, instead of focusing on simply sleep and deep rest, it can be helpful to consider what relaxes and restores you.

"Rest isn’t just about stopping activity; it’s really about feeling restored," continues Darwall-Smith. "Sometimes that happens through passive things, like watching Netflix, though for some people that’s physical rest, not mental. Other times, it comes from being active. Because what feels restful is so personal, it’s harder to define and measure than we might think."

This is both good and bad news: it allows us the grace to not pin all our hopes on a good night's sleep (as rest can be achieved in different ways), but it also means it's not an easy fix - however tempting it may sound, the latest pill/potion/powder isn't realistically likely to be the cure-all for your fatigue.

"When we still feel exhausted after a full night, we assume something is wrong with us: that we need more sleep, better sleep, or some supplement to fix what feels broken," notes restorative sleep coach, Holly Hannigan-Mills. "But rest and sleep, while deeply connected, are not the same thing. Sleep is one form of rest. An essential one, certainly. But the human system needs restoration across multiple dimensions, and sleep alone cannot reach all of them."

What are the seven different types of rest?

So, what are the seven forms of rest?

"The idea of seven types of rest comes from Dr Saundra Dalton-Smith, an internal medicine doctor and author," shares Darwall-Smith. "In her book Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, she describes physical, mental, emotional, social, sensory, creative, and spiritual rest. This idea speaks to people because it matches real-life experiences."

It's important to note, here, that these definitions aren't scientific terms - they're more of a guide than a definitive structure.

"Researchers usually talk about physical recovery, cognitive recovery, emotional recovery, psychological detachment, social connection, and similar ideas," continues Darwall-Smith. "Even if they aren’t rooted in strict science, thinking in terms of these categories can help you notice where you might be missing certain kinds of rest."

Let's take a deeper look at the categories.

1. Physical rest

"Physical rest can be both passive (sleep, napping) and active (gentle movement, stretching, restorative yoga, massage)," explains Hannigan-Mills. "This is the one most people know about. It's essential for cellular repair and physical recovery. Without it, everything degrades, physically and cognitively."

2. Mental rest

Mental rest is all about stepping away from cognitively draining tasks - and this can look different from person to person.

"Mental rest is about taking a break from the relentless stream of thoughts, decisions, and cognitive effort," shares Hannigan-Mills. "If your brain doesn't fully switch off even when your body is still, you're running a mental rest deficit."

3. Sensory rest

Modern life has made sensory rest more important than ever before. We're constantly overwhelmed with stimuli, from relentless notifications to noisy environments, physical overwhelm and more. If you're feeling touched out and crabby at the end of a long day, this is likely the rest you're craving.

"The nervous system was never designed for the volume of input modern life demands," agrees Hannigan-Mills. "Constant stimulation keeps it in a low-level stress response. Without relief, it becomes dysregulated, leaving us irritable, overwhelmed, and depleted in ways that feel hard to name. Make sure you allow relief from screens, artificial light, background noise, and constant stimulation."

4. Creative rest

This one is truly special. Even if you don't identify as a creative type, there are restorative benefits to be gained in seeking out calm creativity.

"Creative rest is allowing yourself to receive beauty, inspiration, and wonder without having to produce anything," shares Hannigan-Mills. "Time in nature, art, music, or anything that replenishes is what restores curiosity, motivation, and the capacity for original thought."

5. Emotional rest

If you spend your days caring for others, this is a big one, and cuts to the heart of the old adage: you can't pour from an empty cup.

"Emotional rest is giving yourself permission to stop performing," advises Hannigan-Mills. "It involves trying to stop managing how you come across, to say how you actually feel, and to be somewhere you don't have to hold it all together. Without space to be genuine, we become emotionally hollowed out."

6. Social rest

Introverts, listen up: we all need social rest, no matter how outgoing we are, so it's time to stop berating yourself for finding that gathering/work event/hen do so draining.

"Not all social time is equal," cautions Hannigan-Mills. "Time away from relationships that drain you, and more time in connections that genuinely restore you, is critical."

7. Spiritual rest

"Humans need meaning, not just function," muses Hannigan-Mills. "Without a sense of purpose, belonging, or connection to something beyond the daily grind, life begins to feel hollow. This type of rest answers the question underneath all the others: what is this all for? This doesn't have to be religious; it's more about feeling that your life matters and that you're part of something larger than your to-do list."

How do we know which type of rest we need?

While our need for rest is universal, the ways in which we seek it are entirely subjective, and certainly the effects of each type will vary between individuals: what revives and restores you might challenge and stress the next person, and vice versa.

This being said, when it comes to identifying which rest area we are not getting enough of, Hannigan-Mills shares some of the signs to look out for:

• A mental rest deficit: racing thoughts at bedtime, difficulty making decisions, feeling like your brain won't switch off even when you're exhausted.
• A sensory rest deficit: feeling irritable or overwhelmed in busy or noisy environments, needing to decompress after normal social situations, flinching at sounds or lights that wouldn't usually bother you.
• An emotional rest deficit: feeling tearful without knowing why, dreading social obligations, wearing an 'I'm fine' mask on a daily basis, or feeling a strange kind of loneliness even when you're surrounded by people.
• A social rest deficit: exhaustion after spending time with certain people, craving solitude, feeling like you're always giving but not receiving.
• A creative rest deficit: flatness, a lack of inspiration or joy, the sense that life has become purely functional.
• A spiritual rest deficit: emptiness, disconnection, or the persistent feeling that something is missing even when everything on paper looks fine.
• A physical rest deficit: usually the most obvious: fatigue, muscle tension, frequent illness, a body that feels heavy and slow.

Which type of rest is the most important?

Here's the million-dollar question: which one is the most important?

"There is no hierarchy of importance between these types of rest; their value is entirely situational and individual," shares Hannigan-Mills. "Learning to listen to our bodies and minds to help identify what area of rest we need each day is an important skill to develop.

"That said, physical rest and mental rest tend to have the most immediate impact on how we function day to day and are easily recognisable. Emotional and social rest deficits often accumulate quietly and only become visible when we're really struggling. Creative and spiritual rest tend to be the ones we sacrifice first when we're busy, which is often exactly when we need them most."

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Hands up if you're supplemented out? Yep, us too. Between A-listers waxing lyrical about their 35 supplements-a-day habits (Kim Kardashian, we're looking at you) and the sheer number and type of pills, potions and powders on offer, we're reaching supplement fatigue - and fast.

It makes sense, then, that many of us are turning to traditional tried-and-tested ways to enhance health and wellbeing over spending a small fortune on pharma. While many supplements have sturdy scientific backing (creatine, for example, is one of the most highly researched supplements on the market), it's safe to say that you can't out-supplement a poor lifestyle - and this is where small, everyday tweaks to your routine can have a big impact.

And this is especially true when it comes to brain health. The chances are that, if you're anything like us, brain health comes in last place when considering lifestyle; after all, it's only really something we tend to think about when we're older or when things go wrong. But in fact, studies (such as this one, published in the Journal of the American Medical Association) show that daily habits in young adults have a significant impact on the health of our brains - just as they do other organs, like our hearts.

Further studies also reveal that healthy lifestyles may help reduce dementia risk, too (check out this research, from the Journal of Alzheimer's Disease). With this in mind, we asked neuroscientists to share their top daily habits for improved brain health, cognitive function and healthy brain ageing; keep scrolling for all the details.

In the meantime, treat your grey matter to a deep dive into all things brain health-related with our guides to brain-tailored nutrition, all the brain benefits of daily journalling, and the simple ways to boost your health, here.

Daily habits neuroscientists prioritise over supplements for better brain health

What do we mean by brain health and function?

As touched on above, if you've never really given much thought to your brain health and function, you're not alone. But it also likely won't surprise you to learn that it's one of the most crucial aspects of healthy ageing.

"Brain health is how well the brain is able to adapt to change, regulate mood and cognition, and recover from stress across the lifespan," explains neuroscientist, co-founder and CEO of Samphire Neuroscience, Dr Emilė Radytė. "It's not fixed across our lives, meaning that our behaviour and our environment, including stress levels measured with cortisol, massively impact our brain health. For women in particular, there are also added elements of hormonal fluctuations which affect cognitive health and function, too."

And it's not simply a case of being able to quickly divide that restaurant bill with your mates (although, props to you if you can do this in your head!), the consequences and impact of brain health can be felt across the broadest of human experiences.

"Brain health is the state of brain functioning across cognitive, sensory, social-emotional, behavioural, and motor domains, allowing a person to realise their full potential over the life course, irrespective of the presence or absence of disorders," notes neuroscientist and author of Your Optimal Health, Dr Emilie Steinbach. "It is intrinsically linked to mental health, which is a state of well-being enabling people to cope with life’s stresses, realise their abilities, and contribute to their community."

Can we influence brain health via diet and lifestyle choices?

While it's tempting to view popping a daily omega-3 as all you need to do to shore up that grey matter, in fact, the choices we make on a daily basis have a huge effect on our cognitive health and functioning - as well as on how we feel mentally, too.

"While determinants like genetics, early-life trauma, and environment play significant roles, we can profoundly influence our brain health through our daily choices," agrees Dr Steinbach. "Lifestyle optimisation improves brain and mind health and may prevent or delay conditions such as depression, anxiety, and Alzheimer’s disease. It can even serve as an adjuvant therapy in certain cases, as research has demonstrated that a Mediterranean-style diet could lead to remission in one-third of participants with major depression within three months."

Pretty impressive stuff.

What are the benefits of lifestyle practices for brain health and function?

There really are a myriad of benefits to having sharper cognitive skills, for both mental and physical health.

"Good brain health guarantees sharper focus and working memory, steadier mood, better stress tolerance, and more reliable sleep," shares Dr Radytė. "This means that while your environment can't be 100% controlled, strong brain health should lead to fewer brain-fog days and faster recovery after a bad night or a stressful week."

Furthermore, we're talking both long and short-term health benefits here.

"Improving brain and mind health and function through lifestyle triggers a cascade of benefits that transform your quality of life, both in the long term and through noticeable day-to-day changes," agrees Dr Steinbach. "Because the brain is a dynamic organ capable of neuroplasticity, optimising your lifestyle allows you to build what's known as cognitive reserve: a store of neural connections that acts as a shield against the effects of ageing."

On a daily basis, Dr Steinbach shares you're likely to notice benefits such as:

• Better morning vitality and energy: instead of waking up groggy and relying on caffeine to feel human, you will experience higher energy levels and wake up feeling energised and alert.
• Sharpened intellect: improved focus, memory, and concentration. Brain-boosting habits can lead to faster information processing and a lower error rate in daily tasks.
• Enhanced emotional resilience and mood: better brain health leads to a naturally lifted mood, increased self-confidence, and a higher capacity for optimism. By training the brain to move away from 'negativity highways', you become better at managing stress and facing daily challenges with a positive mindset.
• Restorative sleep: Improving brain health leads to sleep that is truly restorative, helping you fall asleep faster and wake up refreshed.
• Appetite regulation: A healthy brain is better able to listen to appetite-suppressing messengers like leptin, making it easier to sustain healthier eating habits.

As for longer-term pros, we're talking:

• Strengthened social connections: Better brain health improves social cognition, making you more empathetic, better at reading non-verbal cues, and more capable of building strong, healthy relationships.
• Life extension: Adopting a healthy lifestyle in your 30s and 40s could add an extra 10 healthy years to your lifespan.
• Slower brain ageing: Optimal lifestyle practices can slow the deterioration of your mental faculties by up to seven and a half years.
• Chronic disease prevention: Improving the interconnected ecosystem of the brain and body reduces the risk of Western lifestyle diseases, including obesity, type 2 diabetes, depression, and anxiety, as well as a reduced risk of developing brain diseases such as Alzheimer's.

6 daily habits to prioritise over supplements for enhanced brain function, according to neuroscientists

1. Prioritise protein at breakfast

Rather than reaching for a sugary snack at 11 am, the experts recommend consuming around 25 to 30 grams of protein as part of a healthy, balanced breakfast.

"A high-protein start to the day supports the production of dopamine and noradrenaline, which are neurotransmitters essential for alertness, focus, and learning," shares Dr Steinbach. "It also reduces the hunger hormone, ghrelin, by approximately 20%, preventing energy crashes and brain fog later in the day."

2. Don't skip strength day

Interestingly, muscle mass is a major predictor of brain health, so picking up those weights regularly can help keep you mentally sharp as well as physically fit and active.

"Physical exercise, particularly resistance training, stimulates the production of brain-derived neurotrophic factor (BDNF), a protein essential for the survival and growth of neurons and the enhancement of neuroplasticity," notes Dr Steinbach.

In other words, you'll grow your brain along with your muscles. Win, win.

3. Get outside early

You've probably heard this before: exposure to morning light works wonders for both body and mind. The experts advise spending around 20 minutes in bright, natural light upon waking - and yes, we know it's grey and dreary most of the year in the UK, but it still counts!

"Light signals picked up by the eyes essentially act as a charger for your internal biological clock (known as the suprachiasmatic nucleus)," shares Dr Steinbach. "This synchronises your circadian rhythm, boosting morning alertness and mood-regulating neurotransmitters like serotonin, while ensuring better production of the sleep hormone melatonin later that night, leading to improved sleep overall."

4. Stay socially and culturally engaged

The experts unanimously touted regularly learning new, complex skills (like a language or instrument) and engaging in diverse social interactions as vital for brain health. Have a childhood hobby you've been itching to get back to? Now's the time.

"These activities create alternate neural pathways and build cognitive reserve," shares Dr Steinbach. "If some connections are damaged by ageing or disease, the brain uses this cognitive reserve to compensate and maintain normal function. Real-life social interaction is what I call a true workout for the brain because it simultaneously activates regions involved in empathy, memory, and executive function."

5. Diversify your diet

"I focus on eating foods that support brain function as frequently as possible," states neuroscientist and founder of Elcella, Dr Madusha Peiris. "These include omega-rich foods like salmon, magnesium-rich foods like chia and flaxseeds and creatine-rich foods like tuna and sardines."

In addition, the experts advise enjoying a diverse diet rich in plants, to help cultivate a healthy gut environment.

"A diverse gut microbiome is one of the most important markers of health," notes Dr Steinbach. "There's a reason the gut is called the second brain. Your gut microbes communicate with the upper brain via the gut-brain axis, producing small molecules that regulate mood and help prevent neuroinflammation, which is linked to depression and cognitive decline.

"Aim to eat 30 different plant foods every week, including vegetables, grains, legumes, nuts, seeds, and herbs, for optimum gut and brain health."

6. Protect your restorative sleep

We're not simply talking about getting a decent amount of sleep here - it's as much about quality as it is quantity.

"Maintain a consistent wake-up time and keep your bedroom cool, dark, and screen-free," advises Dr Steinbach. "During sleep, the brain uses a 'cleaning' process to remove toxic waste products associated with conditions such as Alzheimer’s disease. Quality sleep also allows for memory consolidation and emotional regulation, preventing the negativity highways mentioned above that contribute to stress and anxiety."

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Scratch the surface, and you might think women have the upper hand when it comes to longevity. According to data from the Office for National Statistics, here in the UK, we live an average of 3.9 years longer than men.

Look a little closer, however, and there’s a catch. Thanks to a longstanding lack of investment in women’s health research, our underrepresentation in clinical trials and fewer treatment options designed for our bodies, we spend 25% more of our lives in ill health than men.

“For decades, hormonal fluctuations were viewed as a ‘complicating factor’ for data,” explains Elliott Roy-Highley, medical director at preventative health studio, Unbound. “As a result, modern medicine suffers from a massive sex-disaggregated data gap.”

That’s why, for women particularly, the question of longevity is not just one of living longer. Instead, our focus has to shift to ways we can stay healthier whilst we’re living: a concept known as healthspan.

The good news is that improving this metric doesn’t require expensive supplements or complicated therapies (just look at Blue Zone populations if you don’t believe me). Research shows quite clearly that a factor like regular exercise is one of the most powerful forms of health insurance we have.

“A high level of cardiorespiratory fitness reduces the risk of dying from any cause by 53%,” explains Roy-Highley, pointing to a 2024 study in the British Journal of Sports Medicine, “whilst a high level of strength is associated with 31% reduced risk of death from any cause.”

With that in mind, we asked GP and leading longevity doctor, Dr Rhea Kotecha, to share the non-negotiable forms of exercise she believes we should prioritise in order to age well.

For her thoughts, read on. And whilst you’re here, I recommend checking out our guides to the best longevity workouts, how to hack your longevity from home and the daily longevity habits doctors use themselves. We’ve also got a useful guide to musclespan and the habits we can all borrow from the Blue Zones.

I’m A Longevity Doctor - These Are The Six Types Of Exercise Every Woman Should Be Doing For Healthy Ageing

How does exercise affect longevity?

When I posed this question to Dr Kotecha, her response was emphatic. “Exercise,” she says, “is the closest thing we have to a longevity drug.”

It’s a glowing endorsement for the role that movement plays in the ageing process, one repeatedly evidenced by research. “The least fit participants had roughly five times the mortality risk of the fittest,” Dr Kotecha says, referencing a 2018 study of over 122,000 adults. “To put that in perspective, being unfit was a bigger risk than being a smoker.”

But what about the risk of too much exercise? Is there a danger that we could go too far? “In theory, yes, but in practice, rarely,” says Dr Kotecha. “The risks live at the extreme end, where years of relentless overtraining can drive up stress hormones, suppress immunity and, in women, switch off the menstrual cycle and erode bone.”

Though this is critical to be aware of, Dr Kotecha says that it’s far more common for women’s health to be compromised by too little exercise. And, she says, in reality “it's almost never the exercise itself that harms you, but the absence of recovery.”

Are the longevity benefits of exercise different for men and women?

Due to variations in our biology, muscular and hormonal profiles, it makes sense that exercise would have a different impact on male and female bodies. And in the case of longevity, it turns out things look pretty good for us.

“Essentially, we can do more with less,” says Dr Kotecha, who shares a 2024 study published in the Journal of the American College of Cardiology, which found that women needed to exercise for around 140 minutes a week to reap maximum survival benefits, compared to 300 minutes for men. “What this means is that women get a far better return on investment,” Dr Kotecha explains.

Should your exercise habits change as you age?

It’s not all plain sailing, however. Because as we reach menopause, Dr Kotecha says our biology shifts and this impacts how we need to train. “When oestrogen withdraws, the protection it provides to our bone, muscle and cardiovascular system withdraws with it,” she explains. “This is where training has to step up to fill the gap.”

That doesn’t mean that our exercise routine has to dramatically change in midlife, nor that we have to push our bodies to breaking point. But it does mean that keeping up our fitness in a variety of ways is essential as we age. “What changes across the decades is not which pillars you train, but how you divide the budget between them,” says Dr Kotecha, who says her non-negotiable advice is to remain an all-rounder. “Think of it as a line from performance to preservation. Train now for the answer you want in the future.”

6 types for exercise for staying healthier and living longer, according to top experts:

So, how do we become this exercising all-rounder? According to Dr Kotecha, these six forms of movement are the keys to unlocking healthier ageing.

1. Strength and resistance training

“Muscle is the organ of longevity,” says Dr Kotecha. “It is your metabolic engine, your glucose sink, your fall insurance and, after menopause, one of your only remaining levers on bone health.”

For that reason, she recommends lifting two to three times a week. “You don’t need to live in the gym,” she reassures, citing research which shows the maximum benefit for longevity lands at roughly 30-60 minutes of resistance training a week. “But you do need to lift things which are genuinely heavy, with the last couple of repetitions feeling hard.”

2. Functional Fitness

Functional fitness, which equates to movement patterns that we use in our day-to-day life, should form a core part of your strength training, says Dr Kotecha. “We want to train the body as one connected system, not as a collection of muscles taking turns on machines. We’re looking for the kind of strength that lets you carry the shopping, a toddler and a suitcase up the stairs. These are the tests of strength that really matter.”

Some of her favourite moves include Turkish get-ups and the farmer’s carry. “These moves build grip, core, coordination and real-world strength all at once,” she explains when asked why she loves them.

3. Explosive power

“This is the one almost everyone skips,” says Dr Kotecha, who warns that the impact of neglecting to train for power can be detrimental. “As we lose fast-twitch fibres, we lose stability, increasing our risk of falls and fractures, which in turn increase the risk of mortality and a loss of independence in later life.”

The good news, she says, is that explosive power can be done in small doses and ticked off as part of another session. “You only need about five minutes, but those five minutes might buy you decades of staying on your own two feet,” she explains. “Box jumps, jump squats, hops and a few short sprints are all forms of training explosive power.”

4. Zone two cardio

On the other end of the intensity scale is steady, conversational-pace cardio- think brisk walking, easy cycling or light jogging.

“Nobody posts about this kind of fitness, but everybody needs it,” says Dr Kotecha, who recommends between two and a half and four hours a week of this kind of exercise.

5. HIIT

High intensity interval training has been a contentious topic for women’s training over the years, with debates over whether it has a positive or negative effect on our stress levels and hormonal health.

The reality, though, is that it’s not an all-or-nothing approach. “The classic mistake is turning everything into a high-intensity session,” says Dr Kotecha. “But short, hard intervals raise your VO2 max efficiently, and VO2 max is one of the strongest survival predictors we have.”

Her recommendation? One to two sessions a week.

6. Stability and balance

It’s far from the most exciting part of an exercise routine, but Dr Kotecha says stability and balance work is highly underrated. “A few minutes of single-leg work, balance drills and mobility most days is possibly the most important thing you will ever do,” she says. “It could be the difference between a stumble and a fracture.”

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Unless you've been absent from social media, you'll know that our feeds are lit up right now with hot takes on Steven Bartlett's latest claims. No stranger to causing controversy, the entrepreneur turned self-proclaimed wellness guru has ignited fury (once again) by asserting on his Diary of A CEO podcast that a night out drinking (two glasses of wine, to be precise) 'ruined' his life for three days.

Everyone from celebrities to wellness influencers has been weighing in. Somewhat surprisingly, given the intense current trend to optimise our health at every turn, there's been a backlash, with the majority agreeing that this is a case of biohacking gone too far.

Missed it? Here's the gist. "I had a couple of glasses of wine, [and while] I didn’t get drunk, it ruined three days of my life because of the domino effect it caused," he says on his podcast. "I got worse sleep that night and ate more poorly the next day... because my dopamine system or cortisol system or whatever was all messed up. Then I podcasted worse, and I didn’t go to the gym the day after, and I could track all of this on my Whoop [wearable tech], hashtag ad, hashtag sponsor, investor... whatever."

Our relationship with alcohol is a complex one; on the one hand, the facts are clear: alcohol does us very little good, health-wise. Research (such as this recent 2026 study, published in the journal Nature Health) shows a consistent link between alcohol consumption and negative health outcomes, with an increased risk of cardiovascular disease, liver disease, stroke and cancers, to name a few.

This being said, there will always be a strong argument for moderate and balanced drinking as part of a healthy social life, as referenced by studies (like this one, from the journal Nutrients) showing a correlation between small amounts of red wine and a decrease in stress markers and cardiovascular risks.

But the crux of the Bartlett furore is (much) less about the dos and don'ts of alcoholic consumption, and entirely about our fixation with optimisation culture. Should it really be the case that a couple of social drinks on a night out with friends is the cause of an avalanche of self-flagelation and regret? Certainly, it must sting to be the mates with whom your (albeit temporary) downfall is associated, right?

So, should we be concerned about this potentially damaging trend of black-and-white thinking around health habits? Keep scrolling for the experts' take on (over) health optimisation. And don't miss out our guides to the top wellness trends of 2026, the best Scandi fitness hacks, our favourite Blue Zone living Mediterranean health tips and healthy ageing habits, while you're here.

Steven Bartlett's claims have raised an important debate health optimisation - the experts take

What is health optimisation?

Over the past few decades, our understanding of health and wellness has undergone a radical transformation. Largely due to advances in tech, we now have the ability to track, monitor and assess almost every aspect of our lifestyles, in a bid to be the healthiest version of ourselves we can possibly be.

This, in a nutshell, is health optimisation. "Optimisation culture is the belief that almost every aspect of our lives can be measured, improved and maximised," explains Dr Ritz Birah, consultant counselling psychologist, expert speaker and founder of Reflect with Dr Ritz. "We track our sleep, monitor our recovery, count our steps, measure our productivity and increasingly look for ways to gain an edge."

You're likely either wearing a tracking device (Oura rings, Whoop bands, Apple watches) or you know someone who is. Our algorithms are locked in: you can't scroll for a moment without a barrage of ultra-luxe, aesthetically appealing tech wearable-related content.

Scratch the surface of the trend, and it's easy to see why it's taken off: as humans, our default is to want to improve, evolve and grow - something optimisation culture taps firmly into. After all, who doesn't want to be better?

"The idea here is that we are all on a journey of continual ‘optimisation’, improving different aspects of our lives to make us ‘better’ in some way," agrees counsellor Georgina Sturmer. "More productive, more effective, more successful, fitter, healthier, wealthier, wiser. Better colleagues, parents, partners, children, friends. It’s almost as if workplace productivity and wellness had some kind of hybrid lovechild."

Are there any benefits to health optimisation?

Now, we're not saying for a moment that investing time, money and energy into improving our health and wellbeing is wrong. Knowledge is power, and nowhere is this more relevant than when it comes to our health.

"The benefits of health optimisation are real," advises Dr Birah. "Optimisation can encourage healthier habits, greater intentionality and improved awareness of behaviours that influence our wellbeing."

It's also something that makes us feel connected and fosters a sense of community - albeit largely online, as chartered psychologist Dr Rachel Evans explains.

"A big benefit is feeling like you’re part of a community, which people might feel like they’re lacking in this digital age," she tells MC UK. "Additionally, society tends to reward or praise determination and dedication – being part of self-optimisation culture is a way to show you have those traits."

We can't deny the feeling of near-euphoric excitement when we close those activity rings/upgrade our resilience rating/achieve a sleep crown. Not only are these great for physical health, but they can help to enhance mental health, too.

"You can derive a huge sense of satisfaction and pride in achieving your goals, which can encourage people to set even more specific or tougher challenges, making it intrinsically motivating," shares Dr Evans.

Why is health optimisation so prevalent right now?

Wondering why this kind of perfectionist thinking is so widespread right now? The reasons are manifold, but modern life has created the perfect petri dish for optimisation culture to thrive.

"Arguably the biggest reason is tech," shares coaching psychologist and health expert James Davis. "We have easy access to affordable devices that will measure and track for us, so self-tracking is easier than ever. We don’t need to go to a health professional; we can track it all ourselves."

He continues: "Going hand in hand with that is the rise of social media. This has normalised comparison and made us competitive over our scores - we’re exposed daily to messages suggesting we could be healthier, wealthier, more productive, more resilient, and more successful."

Finally, from a psychological perspective, he also points out that we’re in an age of uncertainty. "Tracking our personal metrics gives us a sense of perceived control, which can be comforting."

Not forgetting the mercenary element to our fixation on wellness - it's human nature to want to grow and evolve. Social media has well and truly capitalised on this instinct. When we're made to feel that we are less than, research shows that we spend money. New clothes, new gadgets, new ways to track and motivate ourselves - you name it, we can be convinced that we need it. It's no surprise, then, that tech companies are rubbing their hands with glee over our collective obsession with optimising every aspect of our lives.

What are the drawbacks of health optimisation?

Let's be clear: anything that actively encourages us to be healthier and happier is undoubtedly a good thing, but herein lies the rub: there's a tipping point where optimisation turns from a healthy challenge and aspiration into yet another stick to beat ourselves with.

Bartlett's admission about how his alcohol intake affected his week is telling, as it's clear that he is berating himself for supposed weak or poor choices. But the fact is, we're human - and the pursuit of perfection is not only impossible, but it's also not a particularly healthy goal, either.

"Excessive optimisation can fuel perfectionism, anxiety, burnout, and self-criticism," cautions Davis. "There's the risk that people can become so focused on measuring life that they forget to actually experience it. Think: are you running because you enjoy it or because you feel like you should? Is your run ruined if your device didn’t track it?"

In effect, optimisation culture has created an environment where we feel we'll never truly measure up, and that only ends one way: in failure.

"The challenge with striving for ‘optimisation’ - or perfection, by another name - is that it’s never truly attainable," agrees Sturmer. "This can leave us feeling frustrated or dissatisfied, or worse, it might leave us feeling ashamed or self-critical. Optimisation feels like a socially acceptable form of perfectionism. And the difficulty with perfectionism is that it can leave us feeling less happy, less fulfilled, more overwhelmed - and ironically less perfect - than when we started."

Even the most stoic among us can lose sight of the real value and joy of just being when we relentlessly measure, share and compare our metrics, Dr Birah cautions. "Human beings are not machines," she warns. "We are complex, emotional and relational creatures. Yet much of optimisation culture encourages us to think of ourselves as systems to upgrade rather than people to understand."

Put simply: we all have off days, weeks or even months, and the danger with all-or-nothing rhetoric like Bartlett's is that we struggle to allow ourselves the grace to accept this and move on.

"Life should be about joy and feeling good enough, being self-compassionate, not self-critical," shares clinical psychologist and host of podcast Psychology, Actually, Dr Marianne Trent. "It's also about balance. Self-acceptance and the ability to tolerate not being perfect can be so very important to our overall sense of wellbeing."

What's driving the move away from strict health optimisation?

It's clear from the response to Bartlett's post that there's a backlash against highly prescriptive, rigorous health optimisation routines and protocols, despite our fascination with ideas such as biohacking, longevity and healthier ageing.

"My hope is that people are beginning to recognise that optimisation and wellbeing are not the same thing," shares Dr Birah. "The most psychologically minded people I meet are not those who optimise every moment. They are the people who have developed a strong relationship with themselves; the goal is not to become perfectly disciplined but rather to develop the ability to watch yourself."

It probably won't surprise you to hear that, as always, the benefits with any kind of health 'maxxing' trend lie somewhere in the middle. When it comes to drinking (or indeed many other lifestyle factors), there will always be people who can handle a few drinks and operate pretty well the next day, while others (hi, it's us) tend to struggle with fatigue, low energy and a dip in mood.

"It's worth considering that alcohol, nicotine and unprescribed drugs are all coping strategies," notes Dr Trent. "If over time you can learn more adaptive and functional ones, then in the long term your body and your mind are likely to thank you for it."

Only you know how you personally respond - and the experts are clear that the key to healthy and balanced health optimisation is to understand yourself and how your body works.

"Knowing yourself in this way requires a different skill altogether, one I like to call 'brainflossing'," shares Dr Birah. "Consider whether you have the ability to observe your thoughts rather than being automatically driven by them. For example, can you notice when your body genuinely needs eight hours of sleep and honour that, and are you also able to recognise when staying up late talking with a friend, celebrating a milestone or sharing a bottle of wine with your partner is a worthwhile trade-off?"

So, rather than perfection, what we should be striving to achieve is resilience, according to the experts.

"In many ways, resilience looks less like optimisation and more like a rubber band," Dr Birah states. "There are times when we need structure, discipline and routine. There are also times when we stretch, adapt and embrace spontaneity. The strength comes from our ability to move between the two."

TLDR? Opt for meaning over metrics. "Instead of asking, 'How can I get the maximum performance from my life?' perhaps we should be asking, 'What kind of life am I trying to create?'," Dr Birah muses. "Those are very different questions, where one tends to lead us towards metrics and the other tends to lead us towards meaning."

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From fibremaxxing to the 5:2 diet, wellness trends have a habit of dominating our social feeds before disappearing as quickly as they arrived. The latest? Circadian fasting, a form of time-restricted eating that encourages people to align their meals with their body's natural circadian rhythm, typically by eating during daylight hours and fasting overnight.

As a Health Writer, I'll admit that any trend involving fasting immediately raises an eyebrow. Not because fasting is inherently harmful, but because social media often has a tendency to take science and package it into a one-size-fits-all rule. And when restrictive eating habits are presented as a wellness shortcut, it's worth taking a closer look at what's actually backed by evidence.

While the concept itself isn't new, the recent TikTok-fication of circadian fasting has transformed a nuanced area of nutrition science into another wellness trend promising better metabolism, easier weight management and improved energy. As ever, the reality is a little more complicated.

The concept is rooted in chrononutrition, the term to explain how meal timing interacts with our internal body clock. Scientists have long known that our metabolism follows a circadian rhythm, influencing everything from insulin sensitivity and blood sugar control to digestion and energy regulation. Naturally, most of us already tend to eat in line with these biological rhythms without really thinking about it. Regularly eating late into the evening, however, may have the opposite effect. How many times have you had that post-night-out pizza and felt sluggish the next day? That's not just the hangover talking; it’s also your body processing food at a time when it’s not primed for it.

While social media may frame circadian fasting as the next metabolic miracle, the science is considerably more measured. Most experts agree that meal timing can influence health, but it doesn't override the fundamentals of a balanced diet, regular movement, quality sleep and adequate calorie intake.

So, is circadian fasting a genuinely useful nutrition strategy or simply another restrictive diet disguised as a wellness trend? I asked nutritionists and medical experts to break down what the evidence actually says.

While you’re here, you might be interested in the benefits of mindful eating or our guides to intuitive eating. Recipe hunting? Scroll for expert-approved healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, plus what to eat after a workout, here.

Circadian Fasting: Is it a helpful wellness tool or just another diet fad?

What is circadian fasting?

At its core, circadian fasting is a form of time-restricted eating that aims to align food intake with the body's natural circadian rhythm. Rather than focusing on what you eat, the approach focuses on when you eat, encouraging meals earlier in the day and avoiding late-night eating.

"Meal timing does matter, but probably not in the dramatic way social media likes to suggest," explains Emily English, BSC-qualified nutritionist and the founder of gut health supplement, Epetōme. "There is good science showing that our circadian rhythm influences things like blood sugar control, digestion and energy regulation, so when we eat can absolutely have an impact. But I still would not put it above the fundamentals."

Dr Hugh Coyne, GP and co-founder of Coyne Medical, agrees that the biological reasons for timed fasting are legitimate.

"Aligning meals with circadian rhythms does have scientific grounding," he says. "We have a 'central clock' located in the brain that acts as a conductor of the body's rhythms and is responsive to light. But we also have peripheral clocks located in various organs and tissues. When the central and peripheral clocks are aligned, the body functions smoothly."

According to Coyne, food acts as what scientists call a "zeitgeber", or time cue, helping regulate these peripheral clocks. Because organs such as the liver, pancreas and gut are highly responsive to meal timing, regularly eating late at night may create a mismatch between the body's sleep signals and digestive processes.

Who is circadian fasting best for?

The evidence suggests circadian fasting may be most useful for people who naturally benefit from more structure around eating.

"If a trend helps someone create a bit more rhythm and intention around eating, that can be fine," says English. "But if it starts making food feel stressful, rigid or harder to sustain, it is probably not the right tool for them."

Research has found that time-restricted eating can lead to modest improvements in weight, waist circumference, blood pressure, insulin sensitivity and blood sugar regulation, particularly among adults with overweight or obesity. Some studies also suggest that earlier eating windows may be more beneficial than later ones when it comes to glucose control.

"Reducing your intake to two meals means many people will naturally eat less," Coyne explains. "If this pattern helps keep calorie intake in a healthy range, it can help people maintain healthy living long term."

He adds that eating earlier in the evening may also support sleep quality. "Studies have linked shorter gaps between dinner and bed with poorer sleep quality, more night-time waking, later bedtimes and reduced sleep efficiency."

Are there any risks to circadian fasting?

Keeping it real here, any eating pattern involving restriction can have downsides - and it's clear the experts agree.

English believes one of the biggest concerns is the way wellness culture oversimplifies nutrition science. "[Social media] takes something interesting and nuanced, and repackages it as another rule or hack," she says.

She is particularly cautious about the message that people must optimise every aspect of their eating habits.

"Trends can be useful in that they get people interested in their health. But they also tend to push the idea that 'normal eating' is somehow not good enough. If you're not following the latest method, you're missing out, and I think that can make people unnecessarily anxious around food."

Physiologically, fasting doesn't suit everyone either. Coyne notes that people often experience hunger, irritability and difficulty concentrating when first adopting time-restricted eating patterns. More importantly, very narrow eating windows can make it harder to consume sufficient calories and essential nutrients.

"There have been trends towards very narrow eating windows, as little as four to six hours or one meal a day," he explains. "These can mean a very low calorie intake, and also can lead to very little intake of key micronutrients."

Over time, deficiencies in nutrients such as calcium, folate, magnesium and B vitamins can have significant health consequences.

What do the experts want you to know about circadian fasting?

Perhaps the biggest misconception surrounding circadian fasting is that it's somehow metabolically superior to every other approach.

According to Coyne, much of the benefit appears to come from eating fewer calories overall rather than from any unique fasting effect.

"Most scientific studies show that the main benefit of intermittent fasting is to reduce overall calorie intake," he says. "Lower overall calorie intake is the most likely way it helps weight management and metabolism rather than any special power of time-restricted eating."

For English, the bigger takeaway is that nutrition doesn't need to become another optimisation project.

"I think timing is better understood as a layer on top of the basics," she says. "For most people, overall diet quality, enough protein and fibre, sleep, movement and stress management are going to matter much more than chasing the perfect eating window."

What is the best way to fuel my body, according to experts?

1. Focus on the fundamentals first

Before worrying about meal timing, English recommends prioritising the basics.

"For most people, overall diet quality, enough protein and fibre, sleep, movement and stress management are going to matter much more than chasing the perfect eating window."

A balanced diet rich in protein, fibre, healthy fats and minimally processed foods remains the strongest foundation for long-term health.

2. Create consistency, not restriction

Rather than forcing yourself into an aggressive fasting schedule, experts recommend establishing a regular eating rhythm that feels realistic.

"Eating more consistently through the day, avoiding a pattern of under-eating and then overeating later, and being mindful of regular late-night eating can all be helpful," says English.

Consistency tends to be far more sustainable than extreme rules.

3. Let your goals guide your approach

If you're curious about circadian fasting, start by identifying what you're actually hoping to achieve.

"My first question would be: what are you actually hoping to get from it?" says English. "Better energy, less evening snacking, improved digestion, more structure? Because often the goal tells you more than the trend itself."

Ultimately, circadian fasting isn't the miracle wellness hack TikTok may suggest. The science does indicate that meal timing plays a role in metabolic health, and eating earlier in the day may offer modest benefits. But experts are clear that it should be viewed as a potential tool, not a nutritional rulebook.

As with most viral wellness trends, the most effective approach is usually the least glamorous: eating enough, eating well, moving regularly and finding habits you can actually maintain. If aligning your meals with your natural body clock helps you feel more energised and consistent, it may be worth exploring. But when it comes to long-term health, the fundamentals still reign supreme: eating enough, prioritising nutrient-dense foods, moving your body regularly and building habits that fit your life, not your TikTok feed.

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They say you never forget your first marathon, and I'll certainly never forget mine - the London Marathon 2018. It was 28 degrees, despite us having trained in snow, sleet, and hail; the crowds came out in their thousands; and I completed a distance that 24 hours prior, I wasn't entirely convinced I'd be able to finish.

For a first timer, I got so many things right that day: I'd prepared my body for the distance by ticking off nearly every training run, I'd tested my kit again, and again, and again in training to ensure nothing chafed or caused discomfort, and I had an unforgettably good playlist. But one thing I didn't quite nail? My fuelling.

As a woman who grew up in the Special K diet generation, constantly being told to shrink ourselves and eat less, I'd convinced myself that I didn't "need" as many gels as sports dietitians recommended and that I'd be A-okay just powering through.

And sure, I made it to the end in one piece, but two carb gels for a 4-hour marathon did teach me a very simple life lesson: if you're doing endurance sport, where you're depleting your body's energy stores, you need to be returning that energy in real time. Or you'll end up like me at mile 20 of my first one: tackling the dreaded wall with all my might and clinging on for dear life.

As more and more people globally get into running, I've made it my mission to spread the fuelling message and importance of giving your body what it needs far and wide. Which is why, below, I've deep dived into my all-time favourite fuelling brands and gels, with helpful insights from Dr Jamie Pugh, Scientific Advisor at Puresport and Co-founder of ExoAnalytics.

Ready to fuel your best runs yet? Keep scrolling.

What is a running gel?

Let's start at the beginning, for those of you who've heard the term bandied around but aren't familiar with what a gel actually is. According to Dr Pugh, "Carbohydrate gels are a concentrated source of simple, easy-to-digest sugars (like glucose, maltodextrin, or fructose) made up into sachets in a gel-like texture."

If you're running, cycling, or doing endurance sports for 45 minutes or more, their purpose is simple: to supply fast-acting carbs that, once consumed, are rapidly absorbed and converted into usable energy.

"Many gels have as much carbohydrate as an entire bottle of sports drink - helping you to fuel without needing to carry lots of extra weight or drink too much fluid," he goes on.

Why do we need gels?

As I touched on in my intro, because when we workout for long periods of time (think 45 minutes or more), our body starts to rely on carbohydrate (glycogen) stores to fuel our mileage. "However, stored carbohydrate is limited and can begin to run low within 60-120 minutes of sustained effort," Dr Pugh explains. "As this happens, blood glucose levels can fall, muscles have less readily available fuel, and exercise starts to feel harder - often described by runners as ‘hitting the wall’."

That's where gels come in - a simple and convenient way to boost your carbohydrate stores and energy levels, providing an immediate energy source for your muscles.

Are gels science-backed?

In a nutshell - yes, and extensively. One landmark review by sports nutrition researcher Asker Jeukendrup concluded that carbohydrate intake during endurance exercise both improves performance and delays fatigue, especially in events lasting longer than an hour, and there's been plenty of research proving the same sentiment since.

"Research has shown again and again that taking on carbohydrates during exercise helps us maintain pace, makes it feel easier to run at the same pace, delays fatigue, and improves performance," Dr Pugh concludes.

Are gels essential?

According to Dr Pugh, they’re not strictly “necessary” for short efforts, but become increasingly important as duration and intensity rise. "Some of the first research ever looking at carbohydrate and long-distance running took place over 100 years ago at the Boston Marathon, where it was shown that consuming sources of simple sugars during the race helped runners maintain their blood glucose levels," he goes on.

If you'd rather opt for more natural sources of energy, like bagels or bananas, make sure you try it in training - each fuel type has it limitations. "Whole-food options like bananas or energy bars contain fibre and solid food parts that are slower to digest, especially during exercise," Dr Pugh. "Sports drinks, on the other hand, require larger volumes of fluid to deliver the same amount of carbohydrate. These factors can make these options more likely to cause digestive issues like bloating and stomach fullness."

Gels, on the other hand, aim to avoid these issues by "delivering a high amount of carbohydrate in a small, concentrated format that’s easier to tolerate." Speaking from personal experience, they're also super practical - easy to carry, lightweight, and simple to open when you're mid run.

As a general rule of thumb, aim for 30–60g carbs an hour.

How many should I take and when?

There is a lot of advice on how many gels to take. Some of the world’s fastest athletes will take anywhere up to 4 or 5 gels an hour (over 100g of carbohydrate every 60 minutes). However, for most people, this amount is unnecessary and can increase the risk of digestive issues rather than improve performance. For the majority of people, 60-90 g per hour provides all of the performance benefits. If you are new to taking gels, 60g per hour, one gel every 30 minutes, is a simple, easy-to-follow strategy that has been shown to be very well tolerated.

The key is to start early and be consistent, rather than waiting until you feel fatigued.

5 best running gels, tested by a Health Editor and 11x Marathon Runner

The wellness industry didn’t slow women down. It just gave anxiety a better aesthetic. Track everything. Optimise your sleep. Add another supplement. Do more, but make it look effortless.

I spent years in that version. And the one thing I’ll tell you is this: relentless self-improvement, when it comes from anxiety rather than self-respect, is just stress wearing activewear.

Emotional regulation isn’t about being calm all the time. It’s about having a nervous system that isn’t constantly braced for impact. And the women I see genuinely thriving, not performing wellness, actually living it, do things noticeably differently.

For those of you who don't know me, I'm Eva Syti, a Neuro-Somatic coach, meditation practitioner and author. My new book, Path Through the Object, is built on a different premise entirely: tangible, neuroscience-backed, and designed to invite presence without forcing it. Ten minutes. An object. No excuses.

Below, I've shared the simple things women with regulated nervous systems do day in, day out to feel their best. These aren't massive overhauls; these are attainable, actionable tweaks that all stack up.

6 Things Emotionally Regulated Women Do Differently

1. They’ve stopped mistaking effort for worth

We are wired for effort. There is a deep, largely unconscious belief that the harder we try, the more deserving we become of rest, success, love, our own approval. But regulated women have quietly dismantled that equation.

Rest isn’t something you earn after enough output. It’s a baseline need as fundamental as food or sleep. Most of us have spent so long equating stillness with laziness that choosing it genuinely feels transgressive.

When you stop white-knuckling everything, you create space. Opportunities arrive in pauses, not just in hustle. Some of the best decisions I’ve ever made came from doing less, not more. So what would it look like to rest today, without earning it first? Next time you book a class, ask yourself why first.

2. Before the world gets in, they get in first

Every notification, every scroll spikes cortisol before you’ve even had a chance to arrive on your own day. Regulated women protect that first five to ten minutes fiercely. A slow coffee. A few lines in a journal. Five minutes of reading a paragraph from their book or a brief meditation. And if meditation has never quite worked for you, that’s worth exploring. Often it’s not that you can’t meditate. It’s that you’ve only ever been offered one version of it.

It genuinely resets the nervous system before the day has a chance to hijack it. Five minutes of something small, achieved early, creates a dopamine hit, activating the reward pattern and setting the tone.

3. They move to feel, not to fix

Two women walk into the same yoga class. One is there because she heard it balances out her gym sessions, a logical addition to the workout schedule. The other is there because she’s been craving something slower, a moment to actually feel her body rather than push it. Same class. Same teacher. One leaves ticking a box. The other leaves transformed. The only difference was why they walked in.

When the intention comes from within, from genuine curiosity, from something emotionally true, it creates a different internal environment entirely. And it’s that internal environment that determines what you actually get from the experience. Your intention creates your reality in that room. Regulated women know this. They don’t just show up. They know why they showed up. And when a practice stops answering a real internal need, they’re honest enough to choose differently. Your nervous system is trainable. What are you training it with?

4. They protect their energy like it's finite, because it is

Regulated women have largely stopped over-explaining their limits. Their boundaries are real, communicated clearly, and don’t require lengthy justification.

“That doesn’t work for me” is a complete sentence. They’ve replaced FOMO with JOMO, the joy of missing out, choosing very selectively which rooms, events, and conversations they enter. Not from fear, but from a clear understanding of where their energy actually goes.

They choose consistency over variety. Because they’ve learned that doing a few things deeply, over time, delivers far greater rewards than doing many things endlessly and feeling nothing shift.

5. They tap in to their nervous system’s hidden superpower

A regulated nervous system isn’t one that feels calm all the time. It’s one that can feel stressed, anxious, overwhelmed and move through it.

What regulated women are really building is vagal tone: the nervous system’s ability to shift fluidly from fight-or-flight back to rest and recovery.

The real fitness metric isn’t how hard you can push. It’s how quickly you can return to yourself. This is something that deepens significantly on my retreats. Removed from the environment feeding the anxiety, immersed in practice over several days, the nervous system learns, in the body, not just the mind, how to make that shift.

6. They ask the right questions

Such as, what do I actually need right now, and how will I feel once I have it?

Asked once, it’s a useful pause. Asked again and again every day, every week, it becomes something far more profound. Most of us operate from the unconscious 95% of the time, running on patterns we never chose and beliefs we never examined. This question, repeated, begins to bring that unconscious into the light. It hands the wheel back to the conscious mind. Slowly, consistently, you stop reacting and start choosing.

That shift, small, repeated, unglamorous, is what regulation actually looks like.

And if you’re ready to create that pause, Path Through the Object is a place to start. Or come and do this work in person; my upcoming retreats and workshops are designed as a container for exactly this. I don’t promise transformation. I promise a space for nervous system regulation. And nervous system regulation? That’s the real revolution.

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I first became aware that people viewed muscular women differently during my teenage years, especially when taking photos.

Interestingly, I wasn’t even conscious of how I looked until other people started asking me questions like, “Do you get picked on because you’re muscular?” or saying things like, “Your arms look like a man’s.” It genuinely wasn’t something I thought about because when you’re training, all you care about is giving everything you’ve got in the session. Of course, as a result of hours and hours of training, muscles formed, and they served the purpose of helping me run fast.

What stood out to me was the difference in how men and women were encouraged to present themselves physically. Guys would do a quick set of press-ups before photos to make their muscles look bigger and more defined, and everyone would hype them up for it. Meanwhile, I’d be told to “relax” so my muscles looked softer and more feminine in pictures.

That stuck with me because kids and teenagers absorb what they’re told. We grow up hearing these ideas about how women are “supposed” to look in order to be attractive, soft being one of them. But as the years went on and the comments about my appearance increased, I started questioning where that mindset even comes from.

Is it that some men are intimidated by muscular women? Does strength challenge traditional ideas of masculinity, being the protector, the provider, the “strong one”? In today’s society, providing and protecting often falls more on financial stability than muscle size. So with that understanding, women should be free to have muscles or not: it has no impact on traditional roles.

For those of you who don't know me, I'm Desirèe Henry, an Olympic sprinter, elite athlete and health expert specialising in performance, wellbeing and mindset. I'm passionate about empowering women to build strength, confidence and a positive relationship with their bodies - and below, I share the many reasons you should believe that strength is sexy, sophisticated, and most of all, feminine.

Feeling pressure to make yourself “smaller"

I've felt pressure to make myself appear smaller, softer, or more traditionally feminine despite my body being built for performance, especially when I was younger.

When I’d go out with friends, I became really self-conscious about my arms, to the point where I always felt like I needed a cardigan to cover up. Looking back now, it’s sad because my body was literally built through hard work and dedication, but at the time I was worried about appearing “too much.”

As I got older, I had to stop myself and think, “Wait… you’re an athlete. Why are you hiding?”

What helped was realising that most of the comments I received from women were actually positive. Women would literally come up to me saying, “Your arms look amazing,” and although I’d smile and accept the compliment, internally it felt like I was healing a younger version of myself at the same time. Like one side of me was finally saying, “See? People do love this part of you.”

I also realised there’s something powerful about stepping out confidently in your own body.

When it comes to dating and the so-called “male gaze,” authenticity matters more than anything. If showing your arms or embracing your body filters out people who are intimidated by confident women, good. It allows you to attract people who genuinely like you as you are.

And that’s freeing. Because muscles don't make you less feminine.

Your body as part of your identity

My relationship with my body has significantly evolved from seeing it purely as a performance tool to embracing it as a source of confidence and identity.

I can laugh about it now because when I’m planning outfits, I’m actually thinking, “How can I show my arms more?” - something younger me would have cringed at the thought of.

Your body becomes part of your identity and presence. When I walk into places, arms glowing, people instantly become curious. They ask what sport I do or how I train. It becomes a conversation starter, which helps when entering spaces where I may not know anyone.

With age, I've developed a much deeper level of confidence and ownership over myself.

When you’re younger, you focus heavily on performance and results. But as I’ve gotten older, I’ve realised my body also tells a story. It reflects discipline, resilience, consistency, and years of hard work. That’s something I’m proud of now, rather than something I feel I need to downplay.

So now when I get dressed, the focus isn’t to shrink myself; it’s to embrace myself.

Being different doesn't make you less worthy

I always laugh a little when someone says, “I want to start lifting weights, but I don’t want to look masculine.”

People think that level of muscularity happens overnight. It doesn’t.

Truthfully, the level of strength and muscle I’ve built has taken years of elite-level training, consistency, discipline, recovery, nutrition, and lifestyle commitment. This is literally my profession. Most people are not accidentally waking up looking like an Olympian because they picked up some dumbbells twice a week.

As someone who also personal trains people, I’d say don’t let fear stop you from becoming stronger. Strength training improves so much more than appearance. It builds confidence, discipline, posture, energy, and overall health.

At some point you have to stand up for yourself and ask, “Do I like what I see when I look in the mirror?”

Because that’s what matters most.

Not everyone is going to find the same things attractive, and that’s okay. Being different doesn’t make you less feminine, less beautiful, or less worthy.

Also, body change is gradual. At any point in your journey, you can stop and proudly say, “I’ve reached my goal.” Results take time - that’s the beauty of progress.

I’d encourage women not to live in fear that one day they’re suddenly going to wake up looking completely different overnight. And I’d also ask, is the fear actually about how you feel about yourself? Or how you think other people might perceive you?

Misconceptions about strength training and femininity

One of the biggest misconceptions is that strength training automatically makes women unattractive or “too big.” Another is that abs are somehow masculine.

But why?

Strength training can actually enhance shape, posture, confidence, and the way you carry yourself. A lot of women’s “body goals” are actually physiques that can be built in the gym: small waist, firm glutes, toned arms, better posture.

I understand women can have very different insecurities, but I’ve never personally found muscles to negatively affect my dating life.

My goal in life is to be happily married one day, and my mindset has always been: I only need one person out of billions to truly love me for who I am. Not ten thousand. Just one.

Thinking that way removes so much pressure; I want more women to feel relieved from that pressure, too.

It allows you to live for yourself, instead of constantly trying to fit into what you think other people want. Imagine pretending to be someone else just to attract someone, then feeling like you have to maintain that forever. That sounds exhausting.

So my advice is simple: come as you are. Muscles, no muscles, sporty, quirky, feminine, strong. Just be you.

Slow but impactful change

That said, things are changing - slowly but surely. A great example is Ilona Maher, who rose to fame during the 2024 Olympics (she was also a Marie Claire UK cover star in 2025). A huge part of why people connected with her was because she openly embraced both sides of herself. Her content celebrated how physically strong she was on the rugby field while also showing her personality, humour, femininity, and confidence off the field.

She wasn’t trying to shrink herself or make herself more “palatable.” She was fully owning who she was, and people loved her for it.

More women are now seeing strength as empowering rather than something they need to hide. I also think when we see people online or even in person who are just so comfortable within themselves and so self-assured, there’s a part of us that thinks, “Wow, I want to feel like that too.”

It’s refreshing. It almost gives other women permission to be bolder and more confident within themselves too. That’s the ultimate level of self-love and acceptance.

Bottom line? Love yourself first.

Look in the mirror and hype yourself up before anyone else does or doesn’t.

There honestly should be a law that makes sure we hear that every single day, but if nobody has told you today, then let me be the first to say it: You are beautiful!

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Everyone - and I repeat, everyone - seems to be running marathons right now. And if, like me, you tuned into this year's London Marathon and felt a wave of adrenaline, motivation and euphoria running through your veins, you're not alone.

Despite being what I'd term a recreational runner (by which I mean, I've run one marathon and a handful of halves/10ks/weekly 5ks), over the past few years, I've run less and less, for reasons too varied and lengthy to go into. But the build-up to this year's London Marathon (MC UK's Senior Health Editor, Ally, referred to it as London Fashion Week for runners, and it's stuck with me) got me thinking: what if we could harness the magic of that 26.2 but in a different way, to make it more accessible to all?

Because there are great reasons to lean into the benefits of collective participation - and you don't need to run for five (or more!) hours to gain. So, what exactly is it about sports events that makes them feel so special?

It's manifold, according to researchers from the University of Oxford. Firstly, participating in a group event fosters feelings of inclusion and connection (ask anyone who has ever run Parkrun and they'll likely wax lyrical for hours about the friendliness of the running community), while it also improves performance, too - as shown in this study, published in the journal Physiology & Behaviour.

But contrary to most workouts, it's not just the taking part that counts here: even spectators can reap the mental health rewards of mass participation. Research (check out this study, from the journal Frontiers in Psychology) reveals that simply watching sports events is associated with improved wellbeing.

I'm impressed - and that's before I've even started testing a 26.2-minute workout every day for a week. Keep scrolling to find out how I got on, but while you're here, do check out our running advice for beginners, how to improve your fitness fast, and find out how one Health Writer got on when she challenged herself to run slower to improve performance.

Want to workout like a marathoner without the marathon? I tried a 26.2 minute workout every day - and loved it

What is a 26.2 minute workout?

So, this one is exactly what it says on the tin: a workout of your choosing, that lasts (at least) 26.2 minutes. Super specific, but while the timing is flexible, what's essential is the feeling this kind of workout fosters: we're leaning in to all the positive emotions of marathon day, for both runners and supporters alike.

"The key to a 26.2-minute workout is to turn the emotional high of the marathon into consistent action," shares Abby McLachlan, personal trainer and founder of East of Eden. "One way to do this is to anchor the feeling by noting what inspired you, whether it was the atmosphere, the sense of community or the achievement you witnessed. Revisiting that memory can reignite motivation when it dips. Acting quickly also helps, as doing something small within a day or two, such as a short walk, converts inspiration into momentum."

What are the benefits of a 26.2 minute workout?

Worried 26.2 minutes isn't enough for any noticeable gains? Hear this: it's plenty of time to notice both mental and physical gains, with consistency. There are so many benefits to working out in this way, and we're here for all of them.

1. It gives your workouts structure

"Setting a meaningful goal, even a small one, gives your workouts purpose," shares McLachlan. "26.2 minutes is both an achievable and worthwhile goal for most of us, and this will give our workouts purpose as well as structure."

2. It builds consistency

Ask any trainer for their number one non-negotiable when it comes to boosting fitness, and we'll guarantee they'll say one thing: consistency.

"Above all, keeping movement joyful rather than punishing helps us to maintain consistency throughout the year," agrees McLachlan. "A 26.2-minute session is a playful nod to the marathon distance and works well for a wide range of activities, too."

3. It's accessible

We often talk about meeting ourselves where we are, in the fitness world, and a 26.2-minute workout is a great entry point for almost anyone. One of the greatest barriers to participation in sport is accessibility, meaning challenges like this one are vital.

"26.2 minutes is fun - it’s a nice nod to the marathon challenge, and there are a few different ways you can work out for this length of time," agrees personal trainer Monty Simmons. "For beginners, that clear start and end matter. It keeps exercise nicely confined, which can make it feel less vague and less overwhelming, while for regular exercisers, it can also be a good way to mix things up. Above all, it's kind of fun: it’s achievable!"

4. It enhances recovery

Always skipping your cool down? Use your 26.2 minutes to stretch and cool down, if you're so inclined. "A 26.2 timeframe is great for recovery," advises Simmons. "With stretching, I’d recommend playing with positions, holding your body still, rotating one joint, bending one joint, and layering on different stretches. It can make those 26.2 minutes go quickly."

How to structure a 26.2 minute workout

The beauty of this approach lies not only in the benefits mentioned above, but also in its flexibility, too.

"There's so much you can do with 26.2 minutes," shares Clare Walters, mind and body master trainer at Third Space. "If running is your sport, this is enough time to get anywhere between 3-6km, depending on your pace, or it might be the perfect length of session to work on intervals. If you wanted a quick session to get your heart rate up, you could focus on conditioning and do a 20 min AMRAP or EMOM with enough time to warm up and cool down on either side.

"It's also a great length for a reset on the yoga mat - while you might not be able to do a full Vinyasa practice, it's the perfect length of time to slow down, breathe, stretch and regulate your nervous system."

So much choice, so little time!

I tried a 26.2 minute workout every day for a week - here's my honest thoughts

Days one to three

I'll admit: as the week begins, I'm sceptical as to whether 26.2 minutes is going to feel like enough of a challenge for me. But I'm pleasantly surprised to find that yes, you really can achieve a decent workout in very little time. As someone who writes constantly about the value of micro-workouts, this shouldn't be news to me, but still, I'm delighted when I work up a proper sweat in next to no time.

On day one, I plump for a 26.2-minute run, which coincides with me needing to drop something off at my daughter's school - two birds, one stone. Usually, it would be far too tempting to jump in the car for this errand, and I was feeling pretty smug about ticking not one but two things off my never-ending to-do list in one fell swoop. And while I ran/walked for longer than 26.2 minutes, I kept up a steady state for that amount of time, to give the challenge a proper go.

One of the best things about working out in this way is the flexibility and choice it grants: on day two, I opt for my usual strength session, and it's so easy to align with the time limit that I wonder why I haven't done it before.

Day three, it's a walk with my dog - and while I'd usually write this off, not counting it as a workout, this week, it ticks the box. "Walking is one of the most underrated forms of exercise there is!" shares Les Mills trainer, Holly Mason. "Not only is it simple, free and low-impact, but it comes with the same physical and mental benefits already mentioned above. Start off at a gentle pace for a few minutes to warm up the body, then, inspired by the marathon, up your speed to a brisk pace for 26.2 minutes."

Even a relatively short burst of speed really gets my heart rate up and the heat rising in my body: I'm impressed. And I'm also practising what I preach - arguably the most important aspect of working out: consistency.

"When we look at workout timings, what's most important is consistency," agrees Walters. "We want to build our fitness over time, not just cram it into one huge session per week. 26.2 minutes can be enough time to feel an endorphin boost, which can lower stress and boost mood, and that feel-good factor is one of the main reasons people keep coming back to exercise."

Days four to seven

One thing that really strikes me about the 26.2 challenge is how much time I feel I've clawed back: even though I rarely work out for longer than around 30 to 45 minutes, 26.2 minutes somehow seems so much more achievable within my day, which I'm taking as a massive win.

Additionally, I've (almost!) stopped procrastinating over my workouts. Whereas before, I'd easily have logged on, done some work, faffed a bit and wasted some time, this week I've been hopping straight into my sessions. Whether that's down to having a (realistic) time limit to work to, or just because I'm feeling motivated, I can't be sure - but it's been a real bonus, and I feel like my productivity overall has gone up tenfold. Another win!

As for actual fitness gains, I definitely feel that my workouts have been more varied than usual this week, as I've been so much more intentional with how I've used my time. On day five, I even attempt a HIIT class - something I thought I'd left firmly back in 2020 - and, even more surprisingly, I loved it.

By the end of the week, it's no exaggeration to say I'm a total convert to working out like this: 26.2 seems to be my personal sweet spot. On the days when I needed a little more movement, I simply added another session later on, but for the most part, I revelled in having completed my workout in record time, leaving me to get on with my day. Busy women - this one's for you.

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If there's one person to persuade the masses that secondhand sportswear is cool, it's Harry Styles. The musician's longtime collaborator, Harry Lambert, styled him in a notable amount of vintage workout gear sourced from eBay for his recent Runner's World cover shoot, and it has me more convinced than ever that preloved is the way to go if you want to be the best-dressed (and most eco-conscious) person at the gym.

Any excuse to shout about shopping secondhand and sustainable living, I welcome with open arms. I'd say my screen time is 90% Vinted. The Business of Fashion recently reported that UK consumers spent as much as £4.8 billion on secondhand items online in 2025, so I'm not the only one.

But while scouring resale platforms has become commonplace for many of us, particularly when it comes to designer and high-ticket purchases, the athleisure world has yet to completely catch up. Understandably, some people don't love the idea of wearing race day kit someone else has sweated in. But I'm here to tell you that a hot wash and a good detergent can make anything good as new.

Lambert's choice to source secondhand led to some truly distinctive and dopamine-inducing looks, but it also proved that you don't need to turn to fast fashion brands for your workout. Good exercise clothes are made to last - and I often find that vintage pieces look much cooler too.

Retro printed tees, vintage trainer silhouettes, and even trends like capri leggings prove that the activewear world has a penchant for old school looks, and what better way to channel that than with genuine vintage purchases. Not to mention, opting for secondhand can save you a lot of money on items that don't come cheap when you shop new.

I've put my daily scrolling time to good use and found some of the best secondhand sportswear pieces available right now - and you can trust they will not only perform, but get plenty more life in your collection. From running sunglasses, gym layers, and workout leggings to running trainers and Pilates clothes, there's no end to what can be found secondhand.

Secondhand sportswear: Quick shopping links

• Sign of the Times: Shop elevated designer picks
• Depop: Browse affordable secondhand gear
• eBay: Bid on stylish y2k workout clothes
• Vinted: Find preloved bargains

Shop secondhand sportswear

Secondhand leggings

Secondhand tops

Secondhand sports bras

Secondhand shorts

Secondhand workout set

Secondhand jackets

Secondhand joggers

Secondhand trainers

Secondhand sunglasses

It's that time of year when our thoughts turn to balmy Mediterranean living: delicious dishes dripping with grassy olive oil, platters piled high with vegetables and fruits, long, lazy lunches followed by evening walks in dappled sunlight.

And it's no secret that this simple way of life is decidedly good for us: both physically and mentally, the Mediterranean lifestyle is consistently touted as the gold standard for healthy ageing and longevity. In fact, two of the world's five 'Blue Zones' are located in this region: Sardinia and Ikaria in Greece.

The term 'Blue Zone' was originally coined by Michel Poulain in 2004, and moved into common parlance thanks to American writer and longevity expert Dan Buettner shortly afterwards. Blue Zones refer to areas of the world with exceptionally high levels of life expectancy (we're talking 100+ years) alongside low levels of chronic disease within populations. Sounds good, doesn't it?

While we're not all blessed with an Italian nonna or a Greek yiayia, in a world of high-tech, high expense wellness, we could all do well to take some advice from our Mediterranean grandmothers, who've lived a lifetime (and longer!) with a few simple habits that are easily transferable to us here in the UK - we can't promise to bring the sunshine too, though!

Keep scrolling for the wholesome, daily habits to adopt today - but in the meantime, do check out our guides to healthy ageing habits, how to hack your longevity from home and dive into the elite world of life extension here - all while sitting peacefully in the sun, of course. Frappe, anyone?

5 life lessons from Mediterranean grandmothers to adopt today

Why is Mediterranean living trending right now?

It's safe to say that Mediterranean wellness hacks are trending right now: searches for the term 'Nonna maxxing' have spiked, amid a flurry of social media posts romanticising a simple, wholesome Italian or Greek-style lifestyle.

And it's easy to see why this mindset is so appealing: it's the antidote to our fast-paced, tech-reliant lives, and builds on those comforting rituals we all leaned into during the Pandemic - baking bread, slowing down, making time for connection (albeit virtual) with friends and family. It all sounds pretty good to us, and the great news is, it's also linked to healthier ageing.

While you'll no doubt have seen the technology around longevity and ageing becoming ever more refined, there's a sense that we are focussing more on preventative healthcare and healthy ageing, rather than relying on (admittedly powerful) modern medicine, when things do go wrong.

"This is a new era where the science of ageing is advancing rapidly," shares Dr Angela Rai, GP and longevity expert at The London General Practice. "One of the most exciting shifts we’re seeing in Longevity medicine is a complete change in how we think about health. Longevity education has opened the door to a new mindset - one where people are no longer satisfied with “baseline” health. Instead, they’re aiming for optimal health, for feeling their best, and for staying well for as long as possible.

"At the heart of this movement is preventative medicine. Preventative medicine means spotting risks early, taking action before disease develops, and supporting people to stay healthy rather than waiting for illness to appear. It’s about being proactive, not reactive."

So, whether you're channelling an aesthetic (we're not judging) or aiming to overhaul your health and wellbeing, the wisdom of Mediterranean grandmothers is back in vogue - and we're totally here for it.

Channel the wisdom of Mediterranean grandmothers with these 5 lifestyle habits

1. Lean into a Med-style diet

Restriction is firmly off the menu here - Nonna's don't diet. Instead, think about what you can add to your plate for better health and wellbeing - we're talking a plant-heavy, fibre-rich diet full of healthy fats and absolutely no calorie counting. Extra points for eating alongside family and friends, too - studies show that people who eat in a social setting are happier and feel more satisfied with their lives.

"Perhaps the easiest, and certainly one of the most tangible, is diet," notes Dr Sarah Jarvis. "People focus more on plants, with beans, including fava, black, soy, and lentils, at the centre of most Blue Zone diets. Meat - mostly pork - is eaten sparingly (once every five or six days) and in small portions.

"This has a lot in common with the Mediterranean diet, where fruit, vegetables, seeds, nuts and pulses make up a major part of the diet, unsaturated oils replace saturated fats, meat is eaten sparingly, and ultra-processed food is kept to a minimum."

And if you're feeling snackish (and who isn't!), reach for olives and nuts.

There's more good news, too: alcohol is firmly part of the deal (if it suits you). We're talking slowly savouring a glass of wine over a lingering meal with friends, rather than a boozy night on the town, though.

"Finally, people in blue zones are often surrounded by social circles with healthy lifestyles, with low rates of smoking, moderate levels of alcohol without any binge-drinking and low levels of obesity," notes Dr Jarvis.

2. Move daily

You won't find a Sicilian Nonna going to the gym, so if you've let your membership languish, don't beat yourself up. Mediterranean movement is entirely more holistic and achievable than a daily 6 am bootcamp (breathe a collective sigh of relief) - think natural, daily movement like walking and carrying groceries.

"Blue Zone communities don’t live in a gym," agrees independent prescribing pharmacist and registered nutritional therapist, Richa Puri. "They build movement into everyday life through walking, manual work and staying active as they age.

"For women, especially in perimenopause and menopause, that kind of regular, moderate activity has hormone benefits, helping to stabilise blood sugar, which can reduce energy crashes, irritability and night‑time waking. Load‑bearing movement also protects bone health when osteoporosis risk begins to rise."

Think walking commutes, short strength sessions at home, climbing stairs, gardening, and short movement breaks between meetings rather than unrealistic gym schedules that add more pressure.

3. Build connection and community

One thing you'll notice in abundance in all the Blue Zone locations, but especially in the Mediterranean, is the value placed on connection and community. Family is crucial, with multi-generational living the norm and village life full of neighbourly interactions.

"Meaningful social ties are linked to better wellbeing and longer life," says Dr Reem Hasan, GP and chief medical officer at Vista Health. "This could mean joining community groups, local clubs or spending time with family and friends."

And the science stacks up here, too: studies (such as this one, published in the journal World Psychiatry) show that a sense of community is strongly associated not only with better mental health, but enhanced physical wellbeing, too.

4. Embrace your purpose

Paint and wine evenings, you say? Don't mind if we do. Having a strong sense of purpose runs through Mediterranean communities like lifeblood. Be it a childhood hobby rediscovered, or simply finding joy and value in your everyday activities, living life with a sense that what you're doing matters is paramount for emotional wellbeing.

"People in the Blue Zone all have a sense of purpose - Nicoyans call it plan de vida," says Dr Jarvis. "This is about more than work; it means feeling a valued part of your community. Blue Zone inhabitants tend to have a strong sense of belonging within their community - this almost always involves a faith-based community (of any denomination). There's also a strong connection with family, investing in their children and taking care of elderly relatives."

5. Lower your stress load

We get it: this one is easier said than done. But ask yourself this: what would your grandmother say about your current stressors? If the answer is they won't matter in 20 years, it's time to (try and) let them go.

"Keeping stress to a minimum is also important," notes Dr Jarvis. "It's impossible to eliminate all stress from your life, but Blue Zone inhabitants all find time in their day to destress - whether by remembering their ancestors, praying or having a siesta. Practising mindfulness or meditation is perhaps the obvious alternative in our lives."

Admittedly, overlooking sparkling azure waters enhances mindfulness way more than a dreary UK shopping centre, but we have to work with what we've got, right?

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Hill sprints? Check. VO2 max? Better than ever. Lactate threshold? Smashed it. Injuries? Absolutely. Whether you're a new runner or a seasoned marathoner, it's easy to think that injury is part and parcel of the running experience - but we're here to tell you that this doesn't have to be the case.

We know that what we do when we're not running can be just as vital as those training miles, but if you feel like you've nailed your running training, nutrition and recovery, and still struggle with niggling injuries, it's time to try something new. Something that will improve core stability, mobility, strength, posture and pace. Sounds too good to be true? Enter: Pilates for runners.

That's right, we're calling it: Pilates might just be the best thing you've ever done to improve your running. And we know we're going to face some resistance from hardcore go-hard-or-go-home runners, but hear us out: research (such as this randomised controlled trial, published in the journal Public Library of Science ONE) shows that Pilates improves 5k performance, while further studies (like this one, from the International Journal of Sports Medicine) reveal that Pilates improves functional movement in recreational runners, which may result in fewer injuries (music to any runner's ears).

"Pilates is the perfect counterpart to high-impact training like running," agrees Pilates instructor Aleksandra Warburton. "Where running is repetitive and forward-moving, Pilates works the body in a more balanced and controlled way, strengthening stabilising muscles, improving alignment and supporting recovery."

It's compelling enough to have us shaking out our mats and reaching for our grippy socks, but Pilates is a vast practice, so it's worth taking a little time to work out the very best moves for running performance. Warburton recommends focusing on building stability, strength and control, particularly through the lower body and core. So, with this in mind, we've compiled the ultimate guide to Pilates moves for runners, below.

While you're here, do take a look at the rest of our Pilates and running content, from the best Pilates workout, best Pilates exercises, and the many different types of Pilates, to the best running advice for beginners, here.

Pilates for runners reduces injury and improves performance - these are the ones to build into your training plan

What are Pilates moves for runners?

There are loads of different styles of Pilates, and they're all brilliant for posture, flexibility, mobility and balance - which are all vital factors in running performance. But aside from this, specific moves work the deep core, back and smaller stabilising muscles, too.

"Pilates is brilliant for helping runners," says Pilates instructor and physiotherapist at Complete Pilates, Helen O'Leary. "The Pilates exercise repertoire contains many exercises that strengthen your abdominals and back muscles. A lot of the exercises focus on being able to stabilise one body part while moving another, which is a skill that promotes efficient movement."

A regular Pilates practice can help you move better not only while running, but also in everyday life, leading to (hopefully) fewer injuries overall.

What are the benefits of Pilates moves for runners?

As well as the points touched on above, there are some more specific benefits for runners looking to incorporate Pilates into their fitness regime.

1. It improves running efficiency

This is the big one: to perform well as a runner (no matter whether you're running a marathon, a 5k, or simply chasing after your kids in the park), you need to be efficient. Also known as running economy, the term refers to how well the body uses energy or oxygen as you run. Ideally, you'll resemble an efficient machine, rather than a panting mess!

"I see a lot of runners in my regular classes, and I always encourage a blend of movement styles, running for cardiovascular fitness, and Pilates for strength, control and injury prevention," says Warburton. "Together, they create a much more resilient, well-rounded body. Building strength in the areas that often get overlooked (particularly the core, glutes, hips and ankles) improves running efficiency and overall performance."

2. It boosts flexibility and mobility

It's well established that Pilates is an excellent way to build flexibility and mobility, as it moves our joints to their full range of motion in a low-impact way. This creates well-oiled joints (back to the machine analogy!), which translates as better performance, even helping improve stride length, too.

"Running is repetitive and forward-moving, so over time we often see reduced hip stability, limited spinal mobility, and over-reliance on the quads," notes Meg Bew, presenter and educator for APPI and founder of Sol Studio Sussex. "Pilates helps restore balance by strengthening the posterior chain and deep stabilising muscles. It's one of the most effective ways for runners to build strength and stability without adding more impact."

3. It teaches body awareness

"Perhaps most importantly, Pilates teaches body awareness, helping runners notice and correct imbalances before they become issues," notes Warburton. Whether you prefer mat, reformer, tower or something else entirely, there's nowhere to hide in Pilates - you'll absolutely notice if you have something out of whack.

4. It reduces the risk of injury

Last but not least, we've touched on the benefits of Pilates for injury-proofing the body above. And, as wonderful as running is for both body and mind, we can't escape the fact that it is repetitive and high-impact, leading to overuse and stress over time.

"All Pilates movements support better control, alignment and strength, which directly translates into more efficient and safer running," agrees Warburton.

6 best Pilates moves for runners, according to top coaches

1. Dead bug

What? The dead bug is a classic Pilates move that works your abdominal and back muscles. Lying supine with legs on the table top, slowly extend the opposite arm and leg and return. Repeat on the other side.

Why? "Working with opposite arms and legs means that we are challenging the obliques and rotational strength, which is really important for running," says O'Leary. "The great thing about this exercise is that you can easily regress it - by keeping your leg bent, or working legs and arms separately - or you can challenge yourself further by adding hand or ankle weights."

How long for? Three sets of 12 reps (six on each side).

2. Clamshell

What? Often hailed as the most powerful Pilates glute exercise, clamshells get their cute moniker from the shape you'll create as you perform them. Start lying on your side with your knees bent and feet stacked. Lift the upper knee toward the ceiling before lowering back down to the floor. Be warned - it's a very small move!

Why? "Side-lying clams target the deep lateral rotators of the hip, including glute medius, which are essential for stabilising the pelvis during single-leg loading and helping prevent issues like hip drop," notes Bew.

How long for? Aim for three sets of ten reps on each side.

3. Scooter

What? Commonly performed on the Reformer, you'll be in a deep lunge position, and 'scoot' the back leg in and out. If you don't have access to a Reformer, you can still recreate the scooter at home, with or without using sliders.

Why? "The scooter is a great exercise for runners because it focuses on endurance through the posterior chain (muscles on the back of the body)," notes O'Leary, "These are often less active. The move also teaches pelvic stability and control, which is important for efficient movement and injury prevention and relevant for activities that require some time standing on one leg (running, walking, stair climbing)."

How long for? Try three sets of ten on each side.

4. Footwork

What? Mostly performed on the reformer, footwork is a Pilates basic that's a great starting point for beginners. With your feet on the footbar, you'll work through a series of moves on toes, arches and heels to mobilise and stabilise the feet and ankles.

Why? "Footwork is brilliant for strengthening the feet and ankles while reinforcing proper alignment through the knees and hips," advises Warburton. "It mimics the repetitive nature of running, but in a controlled, low-impact way."

How long for? Usually performed at the start of a reformer class, it's advisable to spend around ten minutes on the feet before moving on.

5. Side kick (kneeling)

What? Kneel on one knee with the corresponding hand below your shoulder. Keeping your unsupported leg straight, kick it forward, isolating the movement in the hip joint.

Why? "This is a great exercise for strengthening the hips and glutes, which are essential for pelvic stability when running," notes Warburton. "It also works through different planes of movement, something runners don’t always get enough of."

How long for? Three sets of ten on each leg.

6. Glute bridge

What? A simple and effective strength training move, the Pilates glute bridge focuses strongly on alignment and mobilising the spine, as well as strengthening the glutes and legs.

Why? "These are a staple in my classes," says Warburton. "They strengthen the glutes and hamstrings while supporting spinal mobility and helping with knee alignment, especially when progressed to the single-leg variations."

How long for? Again, three sets of ten to 12 reps should do the trick.

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It would be an understatement to call Zara Larsson the pop star of the moment. The Swedish-born singer has been building her career for the best part of two decades, and she's proven time and time again that the best is yet to come for her. Unafraid to fail, Larsson is living proof that unwavering self belief is the making of global success.

Her brutal honesty when it comes to her own career and the causes that matter to her are what define her impact—not only does Larsson's immeasurable talent speak to her audience, but her ability to connect to her fans through her online presence is a cut above the rest.

Midnight Sun, Larsson's fifth studio album, is still reaching its peak almost eight months on from its release—and its overriding messages of optimism, joy, acceptance, and the star coming into her own provide a very welcome antidote to the often unrelenting bad news the world is faced with. This, combined with Larsson's social media persona and engagement with the world around her, makes her one of the most captivating pop icons around today.

In the wake of her partnership with Alpro, Larsson talks all things wellness, ambition, self-care, and the defining aesthetic of the Midnight Sun era.

In what has been such an explosive couple of years for you, how do you continue to take care of your mind and body every day?

Honestly, I try to keep it really simple, especially when everything else feels quite full-on. If I start my morning with something nourishing, move a bit, and don’t dive straight into work, I already feel more like myself. I’m not the type of person to spend ages prepping the ’perfect’ breakfast, so I’ve always leaned on Alpro. It’s a bit of an easy win for me, as I get the essential nutrients I need, without having to overthink it.

Are there any health or wellness trends you’ve fallen for that you’d never do again?

I definitely went through a phase of trying to create the perfect routine, and it just didn’t feel sustainable. Now, I keep things really simple. I’m much more about balance rather than trying to make things perfect.

How has your self belief shaped your work, and how have you kept the right balance between setting ambitious goals and not putting too much pressure on yourself?

I’ve always felt very clear about what I wanted, and I think sometimes people find that “too much” in a woman—like you’re supposed to be grateful and surprised, not certain. But I’ve worked hard, and I’ve always taken my talent seriously, so why would I pretend I didn’t want success?

The balance has been learning that ambition doesn’t have to mean self-punishment. I’m still extremely driven—I love setting big goals, but I try to check the energy behind it. Am I excited, or am I scared? Because when it becomes fear-based, it stops being creative. Now I’m more focused on building a career I can live inside, not just achieve things on paper.

How have you managed when things haven’t quite gone to plan, and how do you take care of yourself in those cases?

I used to take it so personally when things didn’t go the way I imagined—like it was a reflection of me. And sometimes you just have to be like… no, life is life. Things shift. You don’t always get the timing you want.

When that happens, I go back to grounding stuff: sleep, food, movement, being around people who know me outside of work, and letting myself feel disappointed without trying to immediately “fix” it. I’ve learned you can’t rush yourself through emotions. If I take care of myself properly, I bounce back with a clearer head—and usually I can see that what felt like a setback was actually a redirection.

You're known for being unafraid to speak out against injustice—how do you show up in the ways that you feel you need to as a public figure whilst taking care of your own mental wellbeing where necessary?

It’s a constant balance, because I do feel a responsibility to use my voice—but I’m also a human being, and there’s only so much your brain and body can hold every day. I try to be intentional: I read, I listen, I share when it’s meaningful and accurate, and I support in ways that aren’t just “online.” And then I let myself step back.

I think there’s a real difference between being informed and being consumed. If I’m burned out and panicking 24/7, I’m not actually helping anyone. I want to stay compassionate and clear—and that means protecting my own mental health too.

Your style has become a huge definer of your music and personality during the Midnight Sun era—has this form of expression always come very naturally to you?

I’ve always loved style, even when I was younger—it was like a way of speaking before you even open your mouth. But I've definitely become more confident. I’m not dressing to be “approved of” anymore. I’m dressing to express the feeling of the music.

With Midnight Sun it’s bold, warm, a bit dramatic, a bit playful—like glowing confidence. I love that style can be fun, but it can also be powerful. It’s part of the storytelling.

If there’s one message or theme that you’d like to live on beyond the Midnight Sun album, what would it be?

That you’re allowed to take up space. That you can be ambitious, sensual, soft, loud—all of it—and you don’t have to make yourself smaller to be accepted. I want people to feel a little more free after listening. Like, “I’m allowed to want what I want, and I don’t have to apologise for it.”

How many times have you turned to a friend and asked, “Why weren’t we taught this at school?” when talking about your health? My guess is: too many to count.

And that’s because, until recently, women’s health had fallen by the wayside in both research and education. In fact, in 2020, only 5% of global research was allocated to women-specific health conditions, with 4% of that focused on cancer alone. Across all clinical trials, only 5% analysed their data separately for men and women, meaning women are often diagnosed and treated based on male biology.

Understandably, that’s resulted in a significant knowledge gap amongst researchers, educators and, ultimately, women ourselves. Depressingly, a survey by Plan UK found that a quarter of 12- to 21-year-olds had spent less than an hour learning about periods at school, whilst a report published this year by femtech company Hertility found that one in four of us don’t know the length of our menstrual cycle.

Even as a health writer, I’ve been in that position. Thanks to years of hormonal imbalances and missing periods, I’d become pretty disconnected from my own body. But as I inch closer to 30 and conversations about PMOS, egg freezing and peri-menopause become more frequent amongst my friends and family, I’ve started to feel uneasy about just how much I still don’t know about my own internal world.

I debated buying a wearable or downloading an app, as many of my friends have. But after a friend introduced me to fertility awareness educator Bethan Walters, who explained that I could gain a better understanding of my cycle manually, using my own biomarkers, I was intrigued. Because, as Hertility’s report shows, although more than 50% of us use apps to track our cycle, many of us don’t have the knowledge to make meaningful use of the data.

So, with Walters’ help, I’ve spent the last month taking a course in my own biology, tracking just two key biomarkers that have given me unprecedented insight into my cycle. For everything I’ve learnt, read on.

And for more support navigating female health conditions, make sure to read our investigations into medical trauma and endometriosis, the shift from PCOS to PMOS and Dr Hazel Wallace’s research findings on the state of women’s menstrual health in the UK. We’ve also got a longevity doctor’s tips for healthy ageing plus expert advice on strength training through menopause from a certified coach.

I Didn’t Realise How Little I Knew About My Cycle –Then I Started Tracking These Two Biomarkers

What is a biomarker?

First things first: what do we mean when we talk about biomarkers? Essentially, it’s any measurable sign or process in the body that helps us understand what’s going on with our health.

The menstrual cycle itself is a key biomarker - often referred to as the fifth vital sign of health, alongside blood pressure, body temperature, heart rate and respiratory rate. “The menstrual cycle is often minimised to a product of our reproductive organs,” says Dr Faye Bate, co-host of the Her Discussions podcast, “but it’s actually a hormonal symphony that falls out of tune when our thyroid, blood sugar, stress levels or nutrition are off.”

She explains that changes to our menstrual cycle can be some of the earliest indicators of underlying health conditions, which is why understanding our own patterns matters for far more than fertility alone. “If our body is not functioning optimally, it shifts its priorities away from baby-making,” says Dr Bate. “By tracking signs of ovulation, you can assess whether your body is playing in tune or whether there’s a disruption that deserves a conversation with your doctor.”

Which biomarkers can be used to track the menstrual cycle?

When it comes to tracking our menstrual cycle, it’s important to realise that what we’re actually trying to follow is ovulation, not menstruation. And that’s because sometimes we can still get a period even when we’re not ovulating. “Someone might still bleed occasionally, giving the impression that everything is fine,” explains Walters. “This is why simply tracking periods isn’t enough.”

When it comes to tracking our menstrual cycle, it’s important to understand that what we’re really trying to identify is ovulation, not menstruation. That’s because ovulation is one of the clearest signs that our hormones are functioning as they should - making it an important marker of overall health, not just fertility. It’s also possible to still experience bleeding without actually ovulating. “Someone might still bleed occasionally, giving the impression that everything is fine,” explains Walters. “This is why simply tracking periods isn’t enough.”

To track ovulation, we can use two key biomarkers: basal body temperature and cervical fluid - each of which reflects changes in a different reproductive hormone. Basal body temperature is driven by progesterone, while cervical fluid is influenced by oestrogen.

“Basal body temperature is the body’s lowest resting temperature, usually recorded first thing in the morning,” says Dr Bate. “It’s typically lower in the follicular phase and rises by around 0.2-0.5°C after ovulation.” This shift, she explains, is driven by progesterone and can be used to indicate that ovulation has occurred.

Cervical fluid, on the other hand, changes in response to oestrogen levels, which is why its texture and appearance shift throughout the menstrual cycle. “Cervical fluid is a mucus-based secretion from the cervix which changes in composition and texture across the cycle to protect the reproductive tract and regulate when sperm can pass towards the egg,” explains Dr Bate.

In a typical cycle, Dr Bate says we tend to see fewer, drier secretions just after menstruation, with fluid becoming wetter, clearer and more slippery as ovulation approaches. “These changes signal the start of your fertile window,” she explains. After ovulation, discharge usually becomes thicker and creamier, which “works to prevent sperm reaching the egg”.

Tracking cervical fluid can also help us spot potential signs of infection, adds Dr Bate. “If your discharge patterns change significantly from what’s normal for you, there’s a strong smell, or it appears yellow or green in colour, speak to your GP.”

What are the benefits of biomarker tracking?

You might be wondering why you’d bother taking your temperature every day or studying the fluid in your knickers when an app or wearable could seemingly do the work for you - especially if you’re not actively trying to get pregnant.

But as we now know, ovulation isn’t just about fertility. “Each time you ovulate, your body produces progesterone, which plays a crucial role in mood, sleep, anxiety regulation, metabolism, bone density and the regulation of the endometrium - aka the inner lining of our uterus,” says Walters. “Ovulation also reflects a healthy rise and fall in oestrogen, which supports cardiovascular health, brain function, skin health and bone density.”

When we aren’t ovulating, it can be a sign that the body is under too much stress. “Stress can come from lifestyle factors, nutritional deficiencies, or underlying hormonal issues,” says Walters. “Whatever the case, tracking ovulation gives you insight into whether your brain, ovaries and hormones are communicating effectively. It’s essentially a monthly check-in on your endocrine health.”

Where manual tracking differs from wearable data is in the immediacy of the information it provides. While many wearables can track temperature changes, they often estimate fertile windows using algorithms and past cycle data, whereas manual methods teach you how to interpret your body’s signals as they happen. “Manual tracking using basal body temperature and cervical fluid is based on observing your body in real time,” explains Walters. “Wearables, on the other hand, tend to rely heavily on temperature trends and algorithms. Some are helpful, but many are still predicting ovulation based on past data rather than identifying what’s happening in the moment.”

By equipping ourselves with this real-time data, says Dr Bate, we’re also better positioned to advocate for our health and seek support sooner when something feels off. “The beauty of the menstrual cycle, unlike most health data, is that we don't need a doctor to access this information. And when we do see a doctor, having that data can potentially help them reach a diagnosis faster, before invasive testing.”

Who is biomarker tracking best for?

Tracking your cycle through biomarkers can be useful for anyone with a uterus, even if you don’t regularly menstruate. “It’s for anyone wanting to gain a deeper understanding of their body’s signals,” says Walters, who encourages those still learning to work with a trained practitioner who can help them interpret what these biomarkers are indicating.

In particular, however, biomarker tracking can be especially useful for those experiencing hormonal imbalances, irregular cycles or conditions such as PMOS, as well as those coming off contraception. “Tracking BBT and cervical mucus offers a way to see whether and when ovulation actually occurs, helps with timing treatments in cases of infertility, and gives clinicians rich, longitudinal data for diagnosis and monitoring,” says Dr Bate.

Of course, for those actively trying to conceive (or, equally, not to conceive), tracking ovulation can also be invaluable. “The ability to recognise the few days leading up to ovulation by tracking cervical mucus can aid in identifying the fertile window (when a woman can get pregnant),” says Dr Bate. “This allows us to optimise the timing of sex for the best chances of conception,” - or, alternatively, to know when to avoid sex or use additional protection to avoid pregnancy.

There’s also a case for biomarker tracking among women who exercise heavily (of which there are an increasing number). “Exercise, nutrition and stress can all affect ovulation and cycle regularity,” says Dr Bate. “Tracking basal body temperature and cervical mucus offers a low-cost way to spot warning signs that you may not be eating enough, are overtraining, or that your body is under too much stress.”

Given how important exercise is for women’s hormonal and overall health, having the tools to spot when we’re pushing too hard is essential. “It could be the difference between exercise being one of the most protective things you do for your long-term health and one of the most damaging,” says Dr Bate, who reminds us that “not ovulating isn’t a perk of being fit - it’s a red flag.”

I Tracked Two Simple Biomarkers for a Month – and It Completely Changed How I Understand My Cycle

Weeks one and two:

Throughout my first month of biomarker tracking, I had weekly lessons with Walters, where she took me through the ways my BBT and cervical fluid could change across the month. She gave me the language to describe the fluctuations I was seeing in fluid texture and colour, and guidance on the degree of temperature change I could expect.

I quickly learned it was important to take my temperature within the same 30-minute window each morning, before eating or drinking. That’s because the fine margins we’re looking at (BBT only changes by around 0.2–0.5°C across the month) are very sensitive to outside influence, with factors like poor sleep or alcohol potentially skewing the results. Walters reassured me this didn’t mean I needed to stop drinking entirely, or feel like I’d failed if I’d slept badly, but that I should note it in case the data looked unusual that day.

I fell into the routine of temperature tracking fairly easily. I kept the thermometer by my bed and took my temperature as soon as I woke, which meant I very rarely missed a day.

Checking my cervical fluid, however, was more challenging. Since I was already aware that some days it appeared whiter and milkier than others, and that volume could vary significantly, I naively assumed I was quite clued up on how it can look throughout the cycle. But as I soon discovered, it’s not only the days when it’s obviously present in your underwear that it requires tracking.

As Walters explained, everyone’s baseline of cervical fluid is different. For some, the baseline is no noticeable fluid, with it only appearing as ovulation approaches. For others, like me, there is always some fluid present, but it increases and changes consistency throughout the cycle. I didn’t just regularly forget to check (you’re meant to do it several times a day), but I also often lacked the language to describe it – whether sticky, stretchy, thin, crumbly or gluey. The changes day to day can be subtle, which means it requires real familiarity with your own patterns to distinguish what’s normal for you.

That, I was told, is largely trial and error, and becomes easier the longer you pay attention - something that I discovered was, in itself, an unexpected challenge. I wouldn’t describe myself as someone shy about investigating my own body, but getting used to touching and examining cervical fluid was definitely unfamiliar territory.

Don’t be put off, though, because once I got used to it, I actually found it empowering and connective. In some ways, it brought me closer to my internal world.

Weeks three and four

By week three, I was still getting to grips with recognising changes in cervical fluid, but I was beginning to see patterns in my temperature chart. Walters had explained that, if I had ovulated, I should see a sustained rise in temperature afterwards. I was also struck by just how much, as she had said, alcohol and sleep affected my readings. On nights when I’d had even two drinks, the following day’s temperature was noticeably higher.

By the end of the month, my cervical fluid tracking was still a little inconsistent, so it was hard to tell whether I had actually ovulated. Walters had explained that when the body is trying to ovulate but not quite succeeding, we can see an ebb and flow of cervical fluid - where it becomes transparent, stretchy or slippery, but never reaches its peak consistency. This felt like it could apply to me based on what I was seeing, but as I’m still getting to grips with consistent tracking and interpretation, I’ll need to continue for a few more months to get a clearer picture.

What I have gained, through Walters’ teaching and daily tracking, is a much deeper appreciation of the complexity of my body, as well as a sense of empowerment from understanding what these signs can reveal about my health. Having never really understood why my cervical fluid changes, and not even knowing that temperature plays a role in ovulation, it feels exciting to finally be equipped with this knowledge.

Even as a purely educational experiment, I’d encourage all women to start becoming more familiar with their cycle. For me, it’s created greater compassion for my body, more confidence when talking about it, and a clearer sense of how I can advocate for myself in medical settings if I ever need to.

Shop MC-UK approved menstrual health support now:

In case you missed it, anti-inflammation diets are in. Searches for the term have spiked on Google, driven largely by an interest in ditching ultra-processed foods alongside growing interest in Mediterranean-style diets (which, btw, we're totally on board with).

And for the most part, what we're seeing is fairly solid nutritional advice: up your fruit and veg intake, eat mainly wholegrains, minimally processed foods and plenty of healthy fats such as olive oil, nuts and avocados.

Research (such as this study, from the British Journal of Nutrition) shows that on the whole, an anti-inflammation diet can enhance overall health and reduce the risk of developing certain chronic diseases, while further studies (check out this one, published in the journal Nutrients) reveal its benefits for cognitive function and neurodegenerative diseases.

But, as always, there's a darker side to the trend: it can be expensive (have you seen the price of a good EVOO?), and some versions advocate overly restrictive eliminations, which can be triggering for those with a background of eating disorders. Which begs the question: can we really control inflammation through diet - and, more importantly, should we?

Keep scrolling to find out a nutritionist's take on the trend, but while you're here, take a look at our expert-led takes on anti-inflammatory diet culture, common nutrition myths, and the simple fibre swaps to try today here.

Top experts weigh in on the trending Mediterranean anti-inflammation diet

What is the Mediterranean anti-inflammation diet?

So, what exactly is the Mediterranean anti-inflammation diet? Let's start with the good news. Put simply, you'll be eating wholesome, nutritionally dense meals centred around the types of food common in and around the Mediterranean.

"The Mediterranean Diet revolves around simple dietary principles, the cornerstone of which is extra virgin olive oil," explains registered nutritional therapist and founder of supplements brand Inessa, Aliza Marogy. "Extra virgin olive oil is rich in heart-healthy monounsaturated fats and antioxidant polyphenols, which help support cardiovascular and overall health. The diet also includes plenty of colourful vegetables, fruits, and fresh herbs, nuts, and seeds, whole grains and legumes high in fibre, oily fish rich in omega-3s (such as sardines, mackerel, trout and salmon) and probiotic-rich dairy, like natural yoghurt.

"It naturally limits the foods that don’t serve us so well, including ultra-processed foods, excess sugar, and refined oils."

Sounds delicious, right?

What are the purported benefits of the Mediterranean anti-inflammation diet?

As well as being one of the most satisfying and popular cuisines around, the Mediterranean diet is consistently touted as one of the healthiest, too.

"I’m a great enthusiast of the Mediterranean Diet," says Dr Deborah Lee. "If there is a perfect diet – this could well be it! It’s varied, delicious, interesting and full of fresh wholesome foods; very little is not allowed. It’s a diet you can get excited about, that fits in with your lifestyle and that you can stay on for the rest of your life."

Let's take a look at some of the pros.

1. It supports whole body health

"The Mediterranean diet is the dietary pattern that has the greatest evidence for supporting whole-body health and longevity," agrees Marogy. "It’s known to offer many health and wellbeing benefits, including reducing the risk of heart disease, managing blood sugar levels, reducing the risk of certain types of cancer, improving brain function, maintaining a healthy weight, and reducing inflammation."

2. It's high in fibre

It's a simple fact that here in the UK, the majority of us aren't eating enough fibre. According to research from the University of Reading, we're consuming on average around 18g per day, rather than the recommended 30g.

The good news is that the Mediterranean diet is naturally high in fibre, with an emphasis on wholegrains, fruits and vegetables.

"As the diet is rich in a wide variety of plant foods, it provides different types of fibre that act as fuel for beneficial gut bacteria," shares Marogy. "This encourages them to flourish, and promotes health benefits which reach far beyond the gut."

3. It's low in UPF's

UPF's are demonised in the wellness world as the root cause of all our food troubles - and while we don't necessarily agree with such black-and-white posturing, it is true that eating mostly minimally processed foods tends to make for a healthier diet.

The Mediterranean diet is naturally low in UPFs, as so much of it is centred around plants and wholegrains, meaning that as you enjoy it, you'll be holistically lowering your UPF intake without even realising.

4. It's not restrictive

A true Mediterranean diet is diverse and well-balanced, with plenty of fresh produce and gut-friendly whole foods.

"The Mediterranean anti-inflammation diet has become so popular because many women are looking for ways to support their hormones and overall health without following another extreme diet," advocates Dr Sima Al Asad. "I think one of the reasons women are drawn to it is because it feels less punishing. A lot of wellness culture still revolves around restriction, cutting things out or trying to 'fix' the body, whereas the Mediterranean diet is often more about supporting overall wellbeing in a balanced and realistic way."

5. It fights oxidative stress and inflammation

Here's where the trend really gets people hooked: eating in this way has been shown to lower levels of inflammation in the body. Brace yourselves for the science:

"The Mediterranean diet has significant health benefits for many reasons, but one very important one is that it lowers the level of chronic inflammation in the body," shares Dr Lee. "All day, every day, and in every cell of our body, chemical reactions are taking place to produce energy. As a by-product, negatively charged particles called reactive oxygen species (ROS) are produced. These ROS are dangerous as they can damage DNA, causing DNA mutations.

"This is called oxidative stress. Oxidative stress is thought to underpin the development of many of the chronic diseases we see today – heart disease, type-2 diabetes, cancer and dementia, for example."

A diet rich in antioxidants is excellent for combating oxidative stress and lowering inflammation - and it's vital that we consume them, as our bodies can't make them. We're talking a high daily intake of brightly coloured fruits and vegetables - hence the term, eat the rainbow.

And which diet ticks all these boxes? You've guessed it: the Mediterranean one.

6. It supports metabolic and cardiovascular health

"There's good evidence linking this style of eating with better heart health, lower cardiovascular disease risk and improvements in cholesterol levels and blood pressure," says registered nutritionist and consultant at Healthspan UK, Rob Hobson. "It may also support better metabolic health, blood sugar control and weight management, partly because these foods tend to be higher in fibre and more filling. Also from a gut health perspective, eating a wider variety of plant foods can help support a more diverse gut microbiome, which is linked with broader health benefits."

How does the Mediterranean anti-inflammation diet work?

Interested in giving it a go?

"For most people, following the Mediterranean-style way of eating is a really balanced and evidence-based approach to health, but like any diet, it still needs to be adapted to the individual," cautions Hobson. "Someone with specific dietary needs (IBS, food allergies) or very high energy demands may need to tailor it differently.

"My advice is to focus on small realistic changes rather than trying to completely overhaul your diet overnight. Simple things can make a really big difference, such as:

• Using extra virgin olive oil more often instead of butter
• Adding beans or lentils to meals a few times a week
• Eating more vegetables throughout the day rather than just at dinner
• Choosing wholegrains more often where possible
• Including nuts and seeds regularly
• Eating fish once or twice weekly (if you eat it)
• Cooking from scratch more often when you can.

What are the downsides of the Mediterranean anti-inflammation diet?

Of course, a health trend wouldn't be a health trend without a large degree of hyperbole around it - and the claims swirling around an anti-inflammation diet have many experts concerned.

"One of the biggest things I’m seeing at the moment is women becoming very focused on 'inflammation', especially around symptoms like bloating, fatigue, hormonal acne, PMOS symptoms, brain fog, weight changes, skin flare-ups, and generally feeling unlike themselves physically," shares Dr Asad. "Social media has made women far more aware of the connection between food, hormones and overall wellbeing, but it’s also created a lot of confusion around what inflammation actually means - it oversimplifies the idea that inflammation is the root cause of absolutely everything, or that one specific way of eating will suddenly 'heal' hormones.

"The reality is usually much more layered than that. Hormonal health, energy levels, digestion, skin, and body composition are affected by many different factors including sleep, stress, movement, genetics, and overall lifestyle. I also think women need to be careful not to become overly fearful around food in the name of reducing inflammation, because I’m seeing more women becoming anxious about eating perfectly rather than focusing on consistency and overall balance."

Dr Sima advises that for most women, the most helpful approach is usually the least extreme one; focus on eating more whole foods, prioritising protein and fibre, staying hydrated, moving regularly, and building habits you can realistically maintain long term, rather than constantly chasing aggressive wellness trends online.

Hobson's concerns go a step further, into the murky world of privilege.

"There is also a tendency for this style of eating to be presented through a very expensive wellness lens that involves specialist ingredients, supplements and organic produce," he tells MC UK, "whereas the reality is many of the foods associated with Mediterranean-style eating are actually really accessible; items like beans, lentils, oats, frozen vegetables and tinned fish."

It's also important to note, here, that if a trend sounds too good to be true, it probably is. No amount of olive oil will counterbalance heavy drinking, high-stress lifestyles and poor sleep, says Hobson.

"I think it's also worth pointing out that no diet works in isolation and sleep, exercise, stress, smoking, alcohol intake and overall lifestyle are all going to play a huge role in inflammation and long-term health as well."

Shop MC UK's go-to wellbeing essentials now:

It's not only athletes that require some serious recovery after exercising—even shorter runs or studio classes can leave anyone with sore muscles that require TLC. Taking care of your body post-workout is just as important as how you prepare for the exercise itself, so having recovery tools that really work on hand is essential.

"The recovery tool market has seen a massive surge over recent years, and it likely will continue to grow. However, it’s important to remember that the academic evidence shows that a hierarchy still exists for recovery, sleep, nutrition and training load. These are then complemented by the tools," highlights Arj Thiruchelvam, running coach and Performance Physique founder with over 20 years' experience in elite sport under his belt.

Taking care of your body around the clock is key to success, but recovery tools can be the cherry on top of a holistic wellness routine. From workout leggings that improve blood flow to acupressure mats, massage guns, and even smart compression tech, these small investments can improve DOMS, help you to unwind after working out, and give your fitness routine extra longevity.

As well as getting several of Thiruchelvam's expert tips, Marie Claire UK's Senior Health Editor and ten-time marathoner, Ally Head, has shared her favourite wellness tools for her rigorous workout schedule—particularly in the run-up to marathon season. Without further ado, these are the highly recommended products and spring wellness tips to kick off with.

Best recovery tools: Quick shopping links

• Compression leggings: £39.99 at Amazon
• Foam roller: £13.99 at Amazon
• Massage gun: £199.99 at Amazon
• Epsom salts: £6.21 at Amazon
• Acupressure mat: £70 at Cult Beauty

Compression leggings

"Compression leggings/sleeves should be worn immediately after the exercise that caused the muscle soreness and the benefits become greater between 12 – 48 hours post exercise. Whilst it’s unknown how long compression wear should be worn, it appears at least 60 minutes is required with an average pressure of 10-20 mmHg (you’ll find this on some product labels), (Marqués-Jiménez et al., 2016). I recommend Skins Compressive Tights, Series 5. Although not medical grade, this offers SKINS’ highest compression tight. This brand has been my go-to for tights over the years, with great build quality and fit." - Arj Thiruchelvam, running coach and Performance Physique founder

Foam rollers

"Foam rolling, the long standing tool to aid athletes, offers high levels of research (Meta Analyses and reviews) to support its effectiveness. It’s been shown to have moderate increases in range of motion and reductions in muscle soreness. Certainly a good tool to have available for both warm-up and recovery. (Esma Dana et al., 2025). Foam rollers are freely available and there are no real standouts. Personally I like hollow foam rollers because they are slightly more rigid and firmer than traditional products." - Arj Thiruchelvam

Massage guns

"Percussion guns, often referred to as massage guns, do have some evidence behind them although there are still mixed results as a whole. The main improvements are small but appear to improve range of movement, flexibility and reduce pain, stiffness and muscle soreness. It’s well worth considering and may just have a psychological benefit that will aid your next run during a busy marathon period. (Buoite Stella et al., 2024). Theragun / Theragun Pro is considered one of the two industry leaders with a range of variety in their product line, but it is classified as a percussive device rather than just massage grade. This has a greater tissue reach than some of its competitors." - Arj Thiruchelvam

TENS machine

"The final gadget in my recovery toolbox is the use of a TENS machine. The evidence shows that pain and fatigue can be reduced, as well as some improvements in muscular strength. It’s most widely viewed within short term recovery rather than making long-term changes. Powerdot 2.0 has been the smart TENS device I’ve used both personally and with some of my athletes. The main reason is convenience, it takes the thinking and planning out of its use and therefore you’re more likely to use it regularly." - Arj Thiruchelvam

Epsom salts

Epsom salts are my most recommended recovery tool for several reasons, but mainly because of how well they work. I am always achey the day after a Pilates or spin class, often struggling to walk down stairs or sit in my office chair without pain. But when I have an Epsom salt bath after my workout, I wake up the next day feeling brand new—zero DOMS. I'm a bath lover anyway, so the chance to unwind and do good for my body is always welcome. But considering how cheap bath salts are, and the results they provide, it's a no-brainer investment. This formula in particular is supercharged with magnesium for extra muscle soothing benefits.

Compression boots

"I first tested these after my 2021 Boston Qualifying London Marathon, and let me tell you, they were a godsend for sore, most-marathon legs. Now with a more advanced model and developed technology, the boots use a patented Pulse Technology and seven levels of compression, and have been scientifically proven to boost circulation and efficiently move fluids. Not following? At their simplest, they boost recovery and ease muscle soreness. They're certainly an investment, and at present, mainly used by professional athletes. That said, if you're really into your wellness and recovery, they'll only be a good at-home investment." - Ally Head, Senior Health Editor

Acupressure mat

"After using this acupressure mat I immediately noticed the difference made by a high-quality design over a more affordable one—and my body reaped the rewards. According to Bed of Nails founder Carina Tannenberg, this acupressure mat is designed with more nails than most other similar brands. More nails means your weight is distributed more evenly, which not only makes it more comfortable, but also provides a more effective treatment triggering more acupressure points. I definitely saw an improvement in my sleep and tension when I started using this regularly, which in turn makes my body feel so much better for workout sessions by reducing soreness and giving me more energy." - Valeza Bakolli, Health Contributor

Cold water therapy

"Cold water immersion and the alternating cold-warm water protocol has also been shown to be effective at reducing muscle soreness and perceived fatigue, but there is a strong caveat here. It’s also been shown to reduce or almost entirely blunt adaptation to training. What this means is that your training isn’t as effective and therefore this type of recovery should be limited to tournament like scenarios where there are several races or competitions within a few days, or when fatigue and soreness is simply not manageable (Choo et al.,2022)." - Arj Thiruchelvam

I have a question for you: at what point did trying to feel “well” quietly become exhausting? Somewhere between infrared saunas, sound baths and suspiciously expensive “nervous system reset” packages (all things I happily threw money at), rest started to feel remarkably structured, like something that needs to be scheduled, and increasingly, purchased.

Stephen Bartlett has faced backlash this week after touching on the subject on his podcast, sharing that two glasses of wine "destroyed his life" for three full days. A slew of writers have slammed the podcast host for making health optimisation seem "joyless," reflecting on when self-care became exhausting in and of itself.

And, honestly, I understand their point. That's why, in a world that feels relentlessly performative, I found the idea of disappearing somewhere beautiful more appealing than ever. Particularly for women, wellness retreats have become the socially acceptable version of escape: curated spaces promising stillness, safety and self-connection within controlled environments.

But recently, I started wondering whether we’ve slightly overcomplicated the whole thing.

Because what if the feeling so many of us are actually searching for - the ability to hear our own thoughts again - doesn’t necessarily live inside another curated routine disguised as rest?

On my quest to answer that question, I travelled alone to Furore to stay at the Grand Hotel Furore - a fragmented cliffside village on the Amalfi Coast often described as “the village that never existed.” Suspended between rock and sea, it felt less like a destination and more like a disruption; a place that quietly removes you from the structures you usually move through.

What caught me off guard was that I hadn’t really gone there looking for solitude. If anything, I think I was searching for a version of wellness that felt less rigid. Less like another routine to master. Instead, I discovered something far more uncomfortable: how difficult I actually found being alone. Somewhere between adulthood, burnout, and the low-level expectation to always be available, I realised I’d become very good at being independent, but not very good at sitting in my own company.

We’re also living through an odd moment where even solitude feels performative. Scroll online for long enough, and you’ll find endless “come spend the day with me” videos: beautifully framed videos of alone time that somehow still feel designed to be witnessed. Maybe that’s why solo travel feels so appealing right now. Not as escapism, but as one of the few remaining opportunities to exist, briefly, without a perfected structure.

Maybe that’s why solo travel feels so appealing right now. Not as escapism, but as one of the few remaining opportunities to exist, briefly, without performance, structure or expectation.

And somewhere between the silence, the sea and the stillness of Furore, I started to wonder whether the real route to rest isn’t another wellness routine at all, but the act of removing yourself entirely from systems that stop you from experiencing it in the first place.

I went on my first ever solo holiday - and learnt a lot

Inside the rise of soft, solo travel, and why we’re all paying attention

What I’ve always loved, and slightly relied on, is connection. I’m a natterer by nature. I liked shared tables, shared stories, and the easy rhythm of the company. Which is why I noticed something unexpected on this trip: when you travel alone, connection doesn’t disappear; it simply changes shape.

It took me around 24 hours to understand what being alone actually feels like. The silence, I stopped trying to fill it.

Perched high in the cliffs, the Furore Grand Hotel felt suspended between mountain and sea: the kind of place that forces you to slow down. By my second morning, I had. I woke early, ignored emails, and sat outside with coffee warming my hands while watching the fishing boats float by.

I noticed my behaviour shift - less performative, more incidental. I spoke to people I might previously have moved past, simply because my head would be elsewhere. I also gave myself a strict no-headphone rule. No mediation, no productivity podcast on my walk around the grounds, no soundtrack turning the Amalfi Coast into a curated montage. This wasn’t that kind of trip. For once, I craved my own thoughts arriving unedited.

That shift, away from fixed roles and familiar identities, is part of what makes being alone somewhere unfamiliar feel so different to everyday life. Speaking to Dr Alka Patel, longevity doctor and solo travel advocate, she described something that reframed it entirely: “Solo travel offers something many traditional recovery routines rarely do: identity without role.”

That stayed with me. Away from home, you’re no longer the organiser or responder. You are simply a person in a place, noticing what you are drawn to when nobody else is setting the agenda. “You are simply being,” she says. “That is rare.”

And importantly, she adds, solo travel is not only about stillness. “It can be restorative because it is not always quiet or static.” Which, strangely, is exactly what I kept coming back to in Furore: not isolation, but looseness.

Can travelling alone help regulate the nervous system?

On my second morning, the hotel arranged for me to hike the Path of the Gods with a local mountaineer. It was just the two of us, moving through abandoned mountain paths above Positano, with nothing between us but rock, cliff air, and the occasional donkey.

Nico, my guide, spoke about how locals live for simplicity. “Your glass of wine goes down like the sunset,” he said, half-amused, half-serious. “The best we can do is breathe and reboot.” What Nico was really describing wasn’t just a slower lifestyle; it was something closer to nervous system regulation in practice.

Then there was “controra” - the suspended afternoon rhythm he mentioned casually. Not productivity, not even structured rest, but a cultural pause: people gathering around kitchen tables, eating slowly, existing without urgency. My nervous system had never been treated with such hospitality - I was weirdly homesick for a lifestyle I’ve never actually lived.

That gap is exactly what Dr Patel points to when she talks about modern recovery. “Slower solo travel gives the nervous system something many women rarely experience: fewer inputs, fewer demands and enough space for the body to believe it is safe,” she explains. “When life stays permanently “on”, the body adapts, holding the nervous system in sympathetic activation, the mode linked to vigilance and performance.” Many of us assume regulation comes from meditation and other wellness overhauls, but it turns out it actually responds just as strongly to context: a slower morning, a quiet train journey, a walk without headphones.

Research into allostatic load (the wear and tear on your body caused by stress) supports this, showing that reduced stimulation allows the body to shift into “rest and digest”, linked to rest and repair.

Seen through Nico’s lens, controra becomes more than culture. It becomes a regulation embedded in daily life. And somewhere on that path, I realised what I was responding to wasn’t escape, but the absence of demand. Just space.

What being alone taught me about rest

After the novelty of being alone wore off, I almost slipped back into old habits. I reached for my phone before I’d properly opened my eyes. I even hovered over calling my mom for the sixth time just to fill the silence (sorry, Mom).

​But there was nothing to interrupt in Furore. Unlike a wellness retreat - with its breathwork schedules, curated meals and structured stillness - there was no programme here. No version of rest I was being instructed to optimise. Instead, there were landscapes, coastlines, walking paths, and villages below. Nothing is packaged as transformative, but everything quietly offers space. And that was the difference. Not being guided into rest, but being left alone long enough to notice it.

Psychologists have long pointed to the restorative effect of natural environments, the idea that our brains recover more easily when attention is allowed to drift softly, rather than constantly directed or scheduled. Which, standing above the Amalfi coastline with nothing demanding my focus (and a faint, slightly absurd guilt for exactly that), suddenly made a lot of sense.

Psychologist Dr Tara Quinn-Cirillo points to this tension. “Many people experience guilt around resting. We are constantly expected to do more, be more, hold more.”

She describes travel as a “fire break”, a disruption to ingrained patterns that allows perspective to return. “When we are in new surroundings, we essentially can break the overwhelm and burnout loop. Also, learning new things, such as finding new places, learning about new cultures and routines, is good for our neuroplasticity.”

That feels especially relevant now, in a culture moving away from rigid wellness routines and structured, well-planned self-care, towards something looser. In Furore, that shift wasn’t abstract. It was practical. Not reaching for my phone felt uncomfortable. Letting discomfort settle instead of interrupting it, in the end, allowed me to feel more rested than I had ever before.

Final Thoughts

My relationship with burnout is complicated. My relationship with being alone, it turns out, is even more so.

Before this trip, I wouldn’t have said I struggled with solitude. I function quite well on my own. But in reality, I actually rarely stayed there for long. I was always reaching out - calling, messaging, filling space.

What I found in Furore wasn’t a curated version of “self-discovery”; I didn’t come back from my solo trip a different person, like the internet would have you believe. I found a break in everything familiar long enough to notice what was underneath it.

I had been treating rest like something to manage. To optimise. Something I “must” do correctly, and honestly, I thought the only way to achieve this was by splurging on the most promising retreat. But my nervous system wasn’t asking for that; It was asking for space. What Furore, Nice, and the Grand Hotel gave me wasn’t transformation. It was a pause long enough for nothing else to compete with my attention.

And what alone means to me now is simpler than I expected: not absence, not escape - but the first moment in which nothing else is asking anything of you. Even briefly.

MC UK'S SOLO TRAVEL ESSENTIALS

Perhaps one of the more unexpected trends to come out of recent years has been the rise in hiking gear for everyday wear, particularly in the world of footwear. But the beauty of the best trail running shoes, in particular, extends far beyond their looks—they're also highly technical designs that will support you on uneven terrains for running, hiking, and more.

They're not just for athletes, either. I regularly turn to my pair of trail running shoes for things like festivals, camping, lengthy walks on bumpy ground, and they're ideal for runners who like to go off-piste too. Combining style with substance, they tick countless boxes.

However, there are several things to know before investing in your next pair of trail running shoes, according to the experts. Charlotte Fisher, a British ultra-runner who has been selected as one of Snap Fitness’s Grassroots to Greatness athletes, has shared some of her favourite trail running shoes that she relies on for her races and training. Widely seen as one of the UK’s rising talents in ultra-trail running, it's safe to say she knows exactly what makes for a reliable pair of trail shoes.

It also pays to be aware of how running on uneven surfaces can impact your foot and leg health. Gabrielle Conroy, Podiatrist at Pure Sports Medicine, focused on sports-related lower leg disorders, has shared exactly why investing in specially designed trail shoes is important, as well as the key design features to look out for when shopping.

Plus, I've sought recommendations from runners on the Marie Claire UK team, and included my own favourite pair of trail shoes below. From hiking boots for all terrains to lightweight designs to style with running sunglasses throughout spring and summer, these tried and tested pairs are running accessories you'll thank yourself for investing in.

Best trail running shoes: Quick shopping links

• Best for summer: £220 at Hoka
• Best for winter: £170 at Hoka
• Best hybrid: £170 at Merrell
• Most comfortable: £150 at On
• Best everyday: £185 at Salomon
• Best lightweight: £150 at Merrell

Why is it important to wear trail running shoes?

"Trails can consist of a wide range of surfaces that are often uneven and can include tree roots or loose impediments. Therefore, trail running shoes are designed with greater grip and deeper lugs, whereas standard running shoes prioritise cushioning and weight saving," explains Conroy.

"It is important that the shoes have tougher soles and a protective toe cap to protect from debris on the ground. Due to this, they are typically heavier than traditional running shoes.

"While it is recommended that the athlete completes a gait analysis before choosing any running shoes, this is even more critical for trail shoes as trails often include steep inclines or declines where ill-fitting shoes are more likely to result in foot abrasions or blisters," Conroy says.

What should someone look out for when shopping? 

"A solid sole, good grip and traction, firmer heel counter and a comfortable toe box are probably the most important factors to consider," says Conroy. "However, when selecting trail shoes, it is worth considering the kind of trails that will be encountered and whether a waterproof / Gore-Tex shoe would be beneficial."

Best for autumn/winter

"Through autumn and winter, when the trails are wet, muddy and unpredictable, I rely on the Hoka Mafate 5. They give me the stability and grip I need to stay confident on technical terrain." - Charlotte Fisher, ultra-runner

With more cushioning and protection than other models, the Mafate 5 are ideal for difficult conditions. The Rocker Integrity Technology maintains control and protects from trail debris with an optional ankle gaiter, and the springy foam inside the shoe absorbs impact that trails might throw at you.

Best for spring/summer

"In spring and summer, when the trails dry out, and you can pick up the pace, I switch to the Hoka Tecton X3. They’re incredibly comfortable and feel fast over long distances." - Charlotte Fisher, ultra-runner

Carbon-plated for propulsion on trails, these Hoka shoes boast a seriously technical design. With winglets for stability, two layers of PEBA (the brand's lightest, most resilient compound) in the midsole, a Vibram® Megagrip outsole for better traction, and a dynamic vamp with plenty of room for feet to move. Best of all, they're extremely lightweight but will keep your feet well-padded on rocky paths thanks to the durable upper.

Best hybrid

"I did a 10-mile hybrid hike/run the first time I wore these shoes, and they felt as comfortable as the pair I’ve been wearing for over three months. There was a snug fit all the way to my heel so my feet didn’t slip around, but still enough room to wiggle my toes. The tongue also stays securely in place.

"The incredible Vibram Megagrip sole kept my footing confidently secure over rocks, roots, and wet ground, but I love that the pair still weighs less than my usual road running shoes—even with an integrated rock plate at the front to protect your toes on tricky terrain.

"Trail shoes can sometimes look functional, but I've happily worn the Agility Peak 6 for brunches in the city post-run after leaving the trails. I felt that the Peak 6 has less bounce and shock absorption when running down hills, but it’s a true trail runner that you can wear out and about after your adventure. Top tip: I’d recommend going up a half size to accommodate cushioned running socks. The toe box is on the narrower side, but felt spot on for my thin feet." - Lauren Scott, Senior Audience Development Manager

Best everyday

I don't own a huge amount of practical footwear, so my pair of Salomons comes with me everywhere when I need something reliable and weather-appropriate. Most recently, I wore them to battle against the snow in Iceland, and they worked a treat on icy paths and while walking through the national park. They fit perfectly true to size, and I love that they're fastened with a pull cord for easy wear and removal. Although not designed with technical features for hardcore trail runners, they're a brilliant option for more casual trail hikers.

The current model has been updated from a trail running shoe to be more city-appropriate, but that doesn't mean they don't still perform brilliantly on rocky terrain. I've worn these for hikes and jogs on bumpy surfaces, and they have held up perfectly, absorbing shock and providing enough cushioning underfoot. Best of all, they're waterproof—meaning mud, rain, and snow are no match. They're also sleek enough to wear casually, making them the ideal everyday trail shoe to have on hand when you need them.

Best lightweight

"These are my go-to hiking shoes. They have a very strong grip, waterproof material, and breathability—not to mention they're seriously comfortable. They're surprisingly light, while still offering good arch support in-shoe. If you're someone who doesn't like seriously chunky or heavy boots or likes travelling lightly, I'd go for these. Similarly, if you're prone to injury, they're ideal—they're light so won't cause you to overpronate or overcompensate, while also offering advanced support and functionality." - Ally Head, Senior Health Editor

Most comfortable

On is renowned for its footwear, so it comes as no surprise that the Cloudsurfer Trail 2 ticks almost every box for what makes a good trail runner. They're designed for shorter runs on non-technical terrains, meaning they're ideal for those who do regular local running stints. The brand's CloudTec Phase™ cushioning system is engineered for trail runs, so these are seriously comfortable. Plus, the Missiongrip™ rubber outsole offers the grip and traction you need for rocky paths.

The breathable and abrasion-resistant upper means they can withstand some wear and tear caused on the trail, whilst the padded lining will keep rubbing at bay. They're also seriously secure thanks to the shape, and who can resist this gorgeous spring pink hue?

We're living through a time of real uncertainty - and when the external world feels unstable, people instinctively look inward for something solid to hold onto.

That's where manifestation comes in, because it gives you that something solid. It hands you back a sense of agency at a moment when so much feels out of your control.

I don't think it's just escapism, and I'd push back on anyone who frames it that way. What people are really turning towards is the idea that they get to be an active participant in their own lives rather than a passive bystander waiting for things to happen to them.

It used to feel indulgent to prioritise your inner world. Now we understand that your relationship with yourself is the foundation on which everything else is built, and manifestation is one of the most practical ways to start tending to that relationship.

Keen to try manifestation yourself but not sure where to start? I'm Roxie Nafousi, a self-development coach, motivational speaker and bestselling author known for bringing manifestation to the mainstream. My book, Manifest: 7 Steps to Living Your Best Life, has sold more than a million copies worldwide, was translated into 37 languages and spent 26 weeks on the Sunday Times bestseller list.

Below, let me guide you through what manifestation truly means, how powerful a tool it can be, plus how you can use it to transform your life. Trust me - I should know.

Manifestation going mainstream - and being misunderstood

The biggest misunderstanding is that manifestation is about sitting back, wishing for something, and then waiting for it to simply appear in front of you.

That's not it, but honestly, I understand the scepticism when that's the version people have been sold on TikTok.

Real manifestation is the opposite of passive. It's about getting clear on what you want, doing the inner work to believe you're worthy of it, and then taking aligned, consistent action towards it. The visualisation matters because of what it does to your brain, not because of some magic in the universe waiting to reward you.

The other thing people miss is that it isn't about toxic positivity or pretending difficult emotions don't exist. You can't bypass your fear, your grief, or your self-doubt. You have to move through it. Manifestation done properly is some of the most honest, confronting inner work you'll ever do.

Evolving relationships

When I first started manifesting, I was so close to my own rock-bottom story that it felt almost miraculous to me. It changed my life so dramatically. Over the years, it's become less about the big, cinematic transformations and more about the quiet, daily practice of it.

I've also gone much deeper into the why. In the early days, I knew that visualisation worked because I'd lived it, but now I can explain the neuroscience behind it, the role of the reticular activating system, and the way we can rewire subconscious belief. That's been important to me, because I never wanted this to be something people had to take on faith.

The other big evolution is that I've stopped seeing manifestation as separate from healing. The two are completely intertwined. You cannot call in what you don't believe you deserve, so a huge part of the work is going back and tending to the wounds that taught you to expect less.

Self worth as the key to the kingdom

You will never be able to hold onto something you don't believe you're worthy of. You can manifest the relationship, the opportunity, the money, but if underneath it all there's a belief that you're not enough, you'll find a way to sabotage it, or you'll simply fail to recognise it when it arrives.

Self-worth is the container. Everything you call into your life has to sit inside it, and if the container is cracked, nothing stays. This is why I always say self-love is the first step, not a nice-to-have you get to once everything else is sorted. So much of what looks like bad luck or repeated patterns is actually a worthiness ceiling we've set for ourselves without realising. When you raise that ceiling, what you're willing to accept and able to receive changes completely.

Looking after your mind as much as your body

Your mind and body are in constant conversation. When I'm not sleeping well, not moving, not nourishing myself properly, my thinking gets foggy, my emotional resilience drops, and my capacity to hold a clear vision for my life shrinks right down with it. I've become much more attuned to this over the years. I track my sleep, I pay attention to how my nervous system is actually feeling rather than just powering through, because I've learned that you can't pour from an empty cup, and you certainly can't manifest from one.

Looking after your body isn't vanity or self-indulgence. It’s why my collaboration with Elevate feels so natural (Roxie has partnered with the cult-favourite smoothie bar on a limited edition drink, The Manifest Smoothie, available in store from 18 May 2026 for six weeks). I believe being intentional with what you’re putting into your body and small decisions, such as how you nourish yourself, has a huge effect on the mind. It's giving yourself the physical foundation to think clearly, regulate your emotions, and show up as the person you're trying to become. A smoothie might seem like a small thing, but for me, it's a symbol of what manifestation actually is in practice. Manifestation is the daily act of nourishing yourself, choosing yourself, and backing your vision with consistent action. A smoothie is that idea made tangible. You're putting good in so you can feel clear, energised, and capable of showing up as the person you're becoming.

My wellness non-negotiables are consistent and unglamorous - but they're the ones that actually make the difference. Daily visualisation is non-negotiable, even if it's only a few minutes, because it sets the tone for how I move through the day. I pay close attention to my sleep and use my Oura Ring to stay honest with myself about whether I'm genuinely rested or just running on adrenaline. Gratitude is woven through everything, not as a performance but as a genuine reset whenever I feel myself tipping into lack. And I've learned to notice my own nervous system, to catch when I'm activated versus when I'm calm, because so much of feeling aligned is simply feeling safe in your own body.

None of it is complicated. The power is in the consistency, not the aesthetics.

Balancing the performative nature of wellness culture

The antidote is to keep coming back to why you're doing any of it. If a practice genuinely makes you feel more grounded, keep it. If you're doing it for the photo or because someone online said you should, let it go.

I don't subscribe to the idea that you need a twelve-step morning routine. Some of my most grounding practices cost nothing and take minutes. I also give myself a lot of permission to be human. I don't do everything perfectly; I have days where it all slips, and that's part of the balance rather than a failure of it.

Wellness should expand your life, not become another impossible standard you flog yourself against. The moment it tips into self-criticism, it's stopped being wellness.

Roxie's one piece of advice, for anyone keen to try manifesting?

You are worthy of the life you want simply because you exist, not because you've earned it or proved it or ticked every box first. So much suffering comes from the belief that we have to become someone different or better before we're allowed to have what we long for. I find myself saying, again and again, that the work isn't about fixing yourself because you were never broken. It's about coming home to who you already are and clearing away everything that taught you to doubt your own worth. When people really take that in, everything else starts to shift.

Shop Roxie's go-to's here:

Spring is in the air, and for some of us, this can mean only one thing: it's marathon season. Everywhere we look, people are hill-sprinting, fartleking and carb-loading their way to 26.2 glory - and as training plans draw to a close, we're all hoping we've done enough, come race day.

While no trainer will deny that putting in the hard miles is central to training for a big race, there's another, often overlooked aspect of a well-balanced program that might just make or break race day: strength training.

"Running itself is excellent for cardiovascular fitness, but it does relatively little to maintain muscle mass or strength," explains personal trainer at Ultimate Performance, Emily Schofield. "That’s why strength training is so important if you love running. It provides the stimulus your body needs to preserve muscle and build strength, which running alone simply doesn’t offer. If you want to get quicker, stronger, fitter and faster while out running, then incorporating strength training into your routine is one of the best things you can add to your training programme."

Not content to just take our word for it? The science stacks up, too. This 2024 meta-analysis, published in the journal Sports Medicine, shows strength training to be effective in improving running economy (by which we mean how efficiently you use oxygen at race pace). Further studies (such as this one, published in The Journal of Strength and Conditioning Research) also reveal that strength training for runners improves performance and reduces the risk of injury - something no runner wants to contend with, this close to the marathon.

But all strength training is not created equal when it comes to pavement pounding - so, if you're keen to focus your sessions for maximum running benefit, keep scrolling. In the meantime, we have a mine of running-related content for your perusal: check out our guides to running advice for beginners, how to run a mile without stopping and how to run faster, as well as everything you need to know about AI running coaching apps, here.

Strength training for runners is key to improving performance and reducing injury - these are the moves to try today

What is strength training for runners?

While lots in the fitness world is complicated - especially when it comes to training for a marathon (or indeed, any other run), we're pleased to inform you that strength training for runners really couldn't be simpler. Essentially, you're working to build the very muscles you'll need when you lace up those trainers, from larger global ones such as glutes and hamstrings right through to the smaller (but no less important) stabilising muscles in the feet, calves and core.

"Strength training for runners refers to specific resistance exercises designed to improve, support and strengthen the muscles and tendons used when running," explains personal trainer and running expert Emma Bord. "It is one of the most powerful tools to help you run faster, reduce the risk of injuries and make you feel strong as you increase distance and/or intensity."

What are the benefits of strength training for runners?

We've touched on some of the benefits of strength training for runners above, but let's dig into the detail.

1. It improves running performance

This is the one that's likely to appeal to you most, but it's far from the only benefit to focus on. Where once running and strength were seen as mutually exclusive, the fact is that the stronger you are, the better you will run: the end.

"There is a temptation to plan your week around short runs, long runs, and interval training to increase your running speed and stamina, but I would recommend incorporating two strength sessions a week into your regimen," advises Schofield. "Strength training can support improvements in your running by helping you sustain faster paces for longer. Stronger muscles – particularly in your legs and core - contribute to better control of your stride patterns and more consistent running mechanics, particularly when you’re tired."

2. It increases running economy

As well as improving stride and pace, strength training boosts what we term running 'economy'; that is, how efficiently our bodies work when we're running. Just like any other machine, the more efficient we are, the better.

"A stronger body uses less energy at a given pace, meaning you can run faster or longer with the same amount of effort," explains Lillie Bleasdale, founder and head coach at leading online female running coaching collective PASSA. "More power equals better efficiency, which boosts overall performance."

3. It reduces our risk of injury

The world is full of people who tell us running is bad for our joints, and while it's true that it is a high-impact activity that stresses our joints, the stronger we are, the less likely this is to be a problem.

"Running is a repetitive and high-impact activity, with each step putting force through the body," notes Bleasdale. "Known as ground reaction force, the amount of force that goes through the body when our foot hits that pavement is often too much for three times our bodyweight - and without adequate strength, that load is absorbed inefficiently. This, in turn, can lead to increased injury risk.

"Strength training helps runners to better absorb and produce force, maintain good form when fatigued, and reduce strain on joints and our more passive structures (such as tendons and ligaments). In short, we're making the body more resilient to running, and reducing our injury risk."

4. It helps preserve muscle mass

As noted previously, while running is an excellent form of exercise, alone, it won't help us to build muscle mass or strength - something that starts to decline for women in our early 30s.

"In addition, strength training helps maintain muscle," agrees Schofield. "Running alone doesn’t provide enough stimulus to preserve muscle mass, so without it, many runners find they lose strength and muscle tone over time."

6 best strength training moves for runners, according to top coaches

1. Glute bridges

What? Lie on your back with knees bent and feet hip-width apart. Press your hips and bottom up as far as you can, then hold and squeeze the glutes at the top before lowering slowly.

Why? "The glutes are one of the primary engines for running, responsible for hip extension and forward propulsion," says personal trainer Caroline Idiens. "When they are underactive, runners often compensate with the lower back or hamstrings, which can lead to injury. Activating and strengthening the glutes helps to stabilise the pelvis and improve stride power."

How long for? Three sets of 12 to 15 repetitions.

2. Romanian deadlifts

What? A classic strength training move, the Romanian deadlift is a staple in most weight regimes. To do them, stand with your shoulders back and chest lifted, holding a pair of dumbbells in front of your thighs. Keeping a slight bend in the knees, hinge at the hips and lower the weights down the front of your legs while keeping the back flat. When your chest is parallel to the floor, and you feel a stretch in the hamstrings, drive through the hips to return to standing.

Why? "The hamstrings act both to control the lower leg and help decelerate the stride when running," says Idiens. "Strengthening the hamstrings improves posterior chain power, protecting against common running injuries such as hamstring strains and knee issues. In addition, hamstring strength improves posture and supports the lower spine."

How long for? Three sets of eight to 10 repetitions.

3. Calf raises

What? Exactly what they say on the tin: stand with feet parallel, slightly apart. Slowly and with control, raise the heels off the ground, ensuring you don't roll the ankles. Slowly lower back down and repeat.

Why? "Calf raises target the lower legs, which take a lot of the impact when running," says Bord. "These exercises will help strengthen this area, supporting the Achilles tendon, which can tighten up as well as help improve running bounce and efficiency."

How long for? Three sets of 10 reps will leave you begging for mercy.

4. Split squats

What? Step one foot forward and the other back into a split stance. Lower the back knee toward the floor while keeping the chest upright and front knee tracking over the toes. Push through the front heel to return to standing.

Why? "Strong quadriceps are essential for shock absorption and knee stability when running, particularly during downhill sections or those later stages of a marathon when fatigue begins to affect your form," notes Idiens. "Split squats build unilateral strength and help correct muscle imbalances between legs."

How long for? Three sets of 10 to 12 repetitions per leg.

5. Dead bugs

What? Lie supine with your knees in tabletop and arms extended above your head. Slowly extend opposite arm and leg, keeping the lower back in contact with the floor and core engaged. Return to the centre and repeat on the other side.

Why? "Simple strengthening work helps maintain your posture and your stability, especially as you get tired," says Schofield. "A strong core allows you to hold your form more effectively, which improves efficiency and reduces the likelihood of compensatory movements that can lead to injury. Dead bugs are a great exercise for deep core control and stability."

How long for? Three sets of 12 reps (six on each side).

6. Chest press

What? Another standard strength exercise, the chest press will work the arms, chest and shoulders. Lying on the floor (or a gym bench) with knees bent and a dumbbell in each hand, lift the dumbbells above your chest and slowly release back down, concentrating on using muscle over momentum.

Why? "As counterintuitive as it might initially seem, I would also include some upper body pushing and pulling exercises, such as chest presses and rows," advises Schofield. "While they’re not directly responsible for propulsion, they contribute to overall balance and stability, which supports good running mechanics."

How long for? Three sets of 10 reps.

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37-year-old Georgie Wileman just won a BAFTA. Her documentary film, This is Endometriosis, depicts the reality of living with the full-body inflammatory condition, which affects one in ten people assigned female at birth and involves tissue similar to the uterine lining growing on other areas of the body, where it causes symptoms such as inflammation, scarring and severe chronic pain.

It’s a condition deeply connected to trauma in more ways than one. To begin with, research involving over one million women shows that adversity in childhood increases risk of endometriosis after menstruation begins, thanks in large part to the prolonged, low-grade inflammation that trauma leaves in the body. Given that endometriosis is an inflammatory condition, trauma has the power to worsen symptoms and potentially even trigger onset.

Then, there’s the pain of endometriosis itself. In the last month, I’ve spoken to over a dozen women who have shared stories of nights spent curled on bathroom floors, trapped between bouts of violent vomiting and diarrhoea. Of months of rectal bleeding which led to anaemia and cancer scares. Of body image destroyed by extreme bloating, which triggered disordered eating. And of chronic pain so severe that it’s rendered them wheelchair-bound for months on end.

Of course, there’s also the trauma of what endometriosis can do to one’s body and relationships. Hormonal dysfunction, structural scarring and inflammation can result in painful intercourse and low libido, before you even mention the potential for infertility, which often completely alters the course of women’s lives, regularly forcing impossible decisions, shame and isolation.

Georgie has lived all of this and more. And yet, our conversation focuses on the one area of this condition you wouldn’t expect to find trauma: that is, in the healthcare system that is designed to diagnose and treat endometriosis. And yet, amongst all of the women I’ve interviewed, medical trauma was their most shared experience. Whether it was a GP telling them their pain was imagined, an endoscopist performing an invasive procedure without proper consent, or referral letters arriving twelve years after consultation, every woman I spoke to had been left with emotional scars caused by medical dismissal, insensitivity, gaslighting, and neglect.

It begs the question: how, in an age where medical diagnostic and treatment pathways are so sophisticated, have we found ourselves in a situation where a condition as common as asthma, and which causes pain akin to childbirth, takes an average of nine years and four months to diagnose - and in that time, is so frequently mismanaged and misunderstood?

Ahead, with the help of psychologists, reproductive health researchers and the women who live these experiences every day, I explore the connection between medical trauma and endometriosis: from its origins, to its impacts and what needs to happen to make real change.

If you’re here looking for further information on endometriosis, make sure to read our guide to spotting the most common symptoms of the condition, alongside the important facts one writer wished she’d known sooner. We’ve also got expert advice from Dr Hazel Wallace on how to advocate for yourself in medical settings, whether you’re struggling with endometriosis or another reproductive health condition, such as PMOS.

What is medical trauma?

To understand how medical trauma has become so common amongst women with endometriosis, we first need to make sense of what it actually is.

Simply speaking, medical trauma is an emotional and physical response to painful, difficult, uncomfortable or frightening health experiences. It can be triggered by a single, isolated event, such as a traumatic surgery, but can also be caused by repeated or prolonged exposure to negative experiences which overwhelm the nervous system.

Importantly, however, trauma is not actually about the event(s) themselves but about how the body adapts in response. “Trauma is a dysregulated nervous system trying to protect itself,” says Dr Farideh Banafshei, counselling psychologist and founder of Harley & Chelsea private therapy. “That’s why two people can go through the same experience, and one may develop trauma while the other does not.”

The way our nervous system adapts to a potential trauma often hinges on the way other people treat us in the moment and aftermath of the event, which is why the care we receive from medical professionals is so instrumental in the development of post traumatic symptoms. “Often the point the brain gets stuck is not the traumatic health event happening, but the moments of not being believed or helped,” confirms Dr Sula Windgassen, health psychologist and author of It’s All In Your Body. “These moments communicate that I will not be helped when in trouble, and that is a fundamental threat to survival.”

How does medical trauma impact women with endometriosis?

Medical trauma doesn't just impact women psychologically and emotionally - it's physical, too. Research shows that trauma dysregulates the immune system, leading to chronic inflammation in the body, which can worsen endometriosis.

Practically, medical trauma impinges on women’s ability to seek treatment by causing them to fear, lose trust and at times, disengage with the healthcare system entirely. “Medical trauma can manifest in severe anxiety before medical appointments, intrusive memories or flashbacks related to previous procedures, or even nightmares about medical settings,” says Dr Banafshei. “Some people feel numb or dissociated when they enter hospitals or clinics, while others begin to avoid healthcare altogether, including both medical and mental health support.”

Georgie knows this all too well. “Now I’ll only ever go to A&E if paramedics tell me I could die,” she says, explaining that the trauma of reentering a medical setting makes her pain worse. “Even medical sounds, such as the beeping of lorries reversing, can trigger me. I have to wear headphones and sunglasses in hospitals to dull the experience and try to avoid panic attacks.”

25-year-old Tia has a similar reaction. “I repeatedly have panic attacks going into appointments and procedures because of the way my pain has been disbelieved over the years. I don’t want to seek mental health support because I’m worried it will lead to more dismissal.”

Deciding to avoid treatment due to trauma has long-term impacts on women’s health outcomes. “Beyond the physical pain, patients often experience depression, strained intimate relationships, disruptions to their education or careers, and in some cases impaired fertility,” says Dr Charis Chambers, OBGYN & Chief Medical Officer at Clue.

Medical trauma also disrupts women’s sense of self. “There are so many times where I ask myself, ‘Am I making this up?’” says Georgie, who explains that it wasn’t until the fourth surgery that she began to believe her pain was real.

Georgie's loss of trust in her body was the product of countless moments of gaslighting by medical professionals. One psychologist even wrote in a pre-surgery report that she was using her wheelchair as an excuse to lean into the pain. “After the operation, my surgeon looked me in the eye and apologised because I had 39 lesions across my body,” she tells me. “It took him looking inside to believe my pain.”

This is an all too common experience. In fact, 83% of women diagnosed with endometriosis have been told by a doctor they were ‘making a fuss about nothing’ according to data from Endometriosis UK. This, combined with frequent misdiagnosis and long treatment delays, “means many women go through failed treatment after failed treatment, leaving them questioning their own experiences and wondering if relief will ever come,” says Dr Chambers.

Why is medical trauma such a widespread issue amongst women with endometriosis?

It’s almost unimaginable that these failings could be happening on such a large scale across the UK -especially as, for the most part, doctors are not causing deliberate harm. Making sense of it requires us to look at a combination of factors, which span the gendered history, politics and economics of pain.

1. A lack of medical knowledge and understanding

Endometriosis is often reduced to a gynaecological condition, rather than the full-body systemic condition that it is. That gap in research, education and knowledge means that symptoms affecting other parts of the body are often missed, leading to unnecessary invasive procedures.

That was true for 30-year-old Lucy, who was subjected to a flexible sigmoidoscopy to check for colorectal cancer, which left her with trauma. “I nearly passed out from the shock and pain,” she says. As a private gynaecologist pointed out to her later, the procedure was not only performed insensitively, it was entirely unnecessary, and could have been avoided had doctors understood how endometriosis can affect women’s bowels. “He actually put his head in his hands in despair at what was missed,” she recalls.

Dr Chambers confirms Lucy’s experience. “Endometriosis is complex, but medical training often dedicates limited time to it, leaving many clinicians without the depth of knowledge needed to recognise and manage it effectively,” she explains.

2. A cultural normalisation of menstrual pain

There’s also a cultural bias impacting the way women’s pain is treated, with research showing that women are consistently prescribed less effective pain relief than men.

Period pain, in particular, is normalised across society. “Painful periods, pelvic pain, and fatigue being routinely dismissed as ‘normal’ by families, friends, and healthcare professionals," says Dr Helen O’Neill, associate professor in Reproductive and Molecular genetics and co-founder of Hertility.

“This leaves an unfair burden on patients to prove their suffering,” adds Dr Chambers. “This, layered onto chronic pain, can be exhausting and over the years, can be deeply traumatising.”

3. A shortage of medical resources

Currently, 3 million women are waiting on NHS gynaecology lists - the longest across any speciality in UK healthcare. “This creates “a diagnostic bottleneck where women are trapped in a cycle of GP appointments without resolution,” says Deirdre O’Neill, Co-founder and Chief Commercial and Legal Officer at Hertility.

How can we reduce medical trauma amongst women with endometriosis?

1. Compulsory menstrual education in schools

“Many women don’t know what endometriosis is until years after symptoms begin, because we are never taught that severe period pain is not normal,” says Dr O’Neill.

By equipping young girls with knowledge about the early symptoms of endometriosis, which include but are not limited to fatigue, painful periods, painful bowel movements and pain during sex, we put them in a better position to advocate for themselves in medical settings and maintain internal trust throughout the diagnostic and treatment process.

2. Improved diagnostic measures and training for healthcare professionals

Until now, surgery has been required to confirm an endometriosis diagnosis, which has led to years of untreated pain, uncertainty and potential organ damage for many women. But new guidance from the American College of Obstetricians and Gynaecologists, published just last month, indicates that this shouldn’t be necessary to diagnose and commence treatment.

“The shift away from surgical gatekeeping could shorten diagnostic delays and would mean patients no longer need surgery to ‘prove’ their pain is real before accessing care,” says Dr Chambers.

4 tips for women navigating diagnosis and treatment for endometriosis:

Of course, while healthcare reforms are needed to prevent future harm to women with endometriosis, care is also needed for those who are already living with medical trauma.

If that’s you, or someone you know, the specialists have some advice.

1. Validate your trauma

It sounds trivial, but recognising and validating your experiences is an important step to healing. “If your experiences in the medical system have felt frightening, violating, or dismissive, it is important to acknowledge that,” says Dr Banafshei. “Part of healing involves untangling your real experience from a system that may have failed you.”

Bringing someone with you to appointments can also help here. “A trusted person can provide emotional support and help you feel less alone during the process,” Dr Banafshei says.

2. Don’t be afraid to seek mental health support

Seeking help from a therapist, especially one who is trauma-informed, can be a helpful step. “Over time, addressing the trauma can help separate the suffering caused by the illness from the suffering created by the medical system around it,” says Dr Banafshei.

A word of advice. When you seek therapy, it’s important that your therapist knows whether the trauma is still ongoing or if it’s in the past. “If trauma is still occurring, stabilising the nervous system and providing supportive care comes first,” explains Dr Banafshei.

In contrast, if trauma is entirely connected to an event in the past, then techniques such as EMDR can help you to process the experience. “EMDR can work with both the memory itself and the bodily sensations connected to that memory, which is why it can be particularly effective for processing emotions such as shame,” says Dr Banafshei.

3. Track and document your symptoms

Documenting your symptoms can help you feel more prepared to re-enter medical environments, says Eve Lepage, Reproductive Health Specialist at Clue. “Instead of relying on memory alone, symptom tracking allows you to point to patterns and trends in your own data, which can become a form of self-advocacy.”

LePage suggests logging the following information about your cycle. “These help to create a longitudinal health record that can reveal patterns that might otherwise be overlooked,” she says.

Bleeding patterns

• Heaviness
• Spotting
• Colour

Symptoms

• Headaches
• Cramps
• Bloating
• Mood changes

Lifestyle factors

• Sleep
• Exercise
• Sexual activity

4. Seek second opinions

Losing trust in the healthcare system often leads us to turn to social media in search of answers. But whilst online spaces such as Reddit’s r/endometriosis community can provide validation and connection to other women, they aren’t a replacement for medical care, which is why it’s important not to give up on medical diagnosis, as frightening and off-putting it can be.

“If you don’t feel safe or respected with a healthcare provider, you have the right to seek someone else,” says Dr Banafshei, who says that regaining choice is an important step to healing medical trauma. “Feeling empowered in how you approach your care rebuilds autonomy and internal trust because your entire health isn’t in someone else’s hands,” she says.

If you, or someone you know has been affected by medical trauma during their diagnosis and treatment of endometriosis, the following services can provide resources, advice and support.

Endometriosis UK

The Endometriosis Foundation

For private healthcare, Hertility offers at-home diagnostic testing and endometriosis-specific referral for ultrasounds and specialist consultation, which can reduce diagnostic timeframes.

I’ll never forget the night a friend called me boring for choosing to leave a party early. We were in sixth form, and I had a running session early the next morning. I remember being mortified that my hobby placed me so far outside the social scene. Looking back now, that’s laughable, considering that Saturday morning run clubs have, in many cases, replaced bars and clubs as the place to be seen.

Yes, running really has hit the mainstream, largely driven by the way Gen Z has adopted it online. According to a 2026 report by SportsShoes, 43% of 18-28-year-olds want to run more frequently this year, whilst energy gels, carbon-plated shoes and hydration vests - formerly the prerogative of elite athletes - have all had the it-girl treatment. The result? A transformation of running from a niche, slightly nerdy fitness activity into an entire lifestyle aesthetic that identifies us in friendships, dating pools and on social media.

Thus far, this latest running boom has been driven by the roads. Some 1.33 million people have applied for the London Marathon in 2027, the largest proportion of whom are Gen Z women. But with gorpcore, a growing aesthetic, and global interest in nervous system regulation driving more of us towards off-grid adventures and digital disconnection, does running have an off-road future?

The data suggests so. While there are still five road runners for every one trail runner, participation has grown by over 230% in the last decade. Female participation, in particular, is on the up. In 1997, women made up just 13% of trail runners. Today, that number sits at 46%.

As the leader of a (mostly) road-based run club, I’m increasingly hearing from members keen to try trail running. But that interest comes with questions: are they fit enough to take on the elevation, what kit do they need, and do they need to train differently? What if they fall and twist their ankle? Where do you actually trail run when you live in a city?

These are all things I’ve asked myself, too. Over the last year, I’ve fallen in love with hiking, but memories of brutal hill sessions from my track days have put me off turning my treks into jogs.

So, with the help of trail runners and coaches, I decided to put both to the test. Over 30 days, I tried trail running alongside road running to find out whether going off-road really does improve your fitness more than sticking to the pavement.

If you're thinking about trail running yourself, be sure to check out our guides to the best trail running shoes, running sunglasses and hydration vests - all of which will come in handy for your long runs. It's also worth reading our running tips for beginners and taking note of the best strength training moves to protect your body from injury.

As a Road Running Fanatic, I Introduced Trail Running to My Routine for 30 Days - And Saw Transformations in My Mind and Body

What is trail running?

Trail running usually makes us think of mountainous landscapes and jaw-dropping scenery, but as former GB ultra runner, coach and Merrell Ambassador Harry Jones points out, trail running can actually be done anywhere you stray off the beaten path. “There’s no strict definition as such,” he says. “But if you’re heading off in nature, leaving the predictability of the roads and getting at least a little dusty, if not muddy, you’re probably doing it right.”

Personal trainer and Altra ambassador, James Wauchope, agrees. “Trail running is simply running off-road, usually through natural environments like woods, forests or coastal trails,” he says.

It’s this variability in terrain which gives trail running its identity and its challenge. “On a trail, your gait changes with every step to accommodate the various terrains of rocks, roots, grass and natural shifts in elevation,” says Dr Suzanne Hackenmiller, Chief Medical Advisor at AllTrails. “It’s more dynamic and reactionary than road running, which is typically linear and rhythmic.”

That’s why Wauchope says beginners have to learn to switch their mindset when moving from road to trail. “Trail running is less about pace and more about the experience,” he says. “It’s about moving through nature, enjoying the scenery and adapting to the terrain as you go.”

What are the benefits of trail running vs road running?

First of all, let’s be clear. This isn’t a battle of the disciplines, and there’s room for both in your programme. In fact, research shows all forms of running to be highly effective in building cardiovascular fitness and protecting bone density. But with such different terrains and environments, trail running and road running do challenge the body differently. So what can we gain from one over the other?

1. Speed vs stability

If your focus is on pace and PBs, then you’ll find it simpler to track your progress on the road. “The consistent surface makes it easier to follow a structured programme and train for speed,” says Wauchope.

Out on the trails, however, he says that your functional strength is put to the test. “Your feet, ankles and stabilising muscles have to work harder to adapt to uneven ground, which can help improve balance, coordination and lower-body strength.”

Dr Hackenmiller agrees. “Trails require much higher proprioception, which is your brain’s "GPS" for limb placement,” she says, citing a 2023 study which found trail running to offer greater benefit for balance and stability compared to road running, due to the increased brain-to-muscle connection.

2. Rhythm vs adaptation

The predictability of the road’s surface makes it almost metronomic, explains Dr Hackenmiller, who says that “road runners are masters of holding a rhythmic pace for miles.”

But whilst your cardio fitness will translate over to the trails, the strength and skill to adapt to changing terrain will be new. “Your speed will vary based on roughness, severity of hills and conditions,” says Jones, “but the challenge comes from other areas. Jumping over the occasional obstacle, getting up that hill and flying down the descent means each run can become a mini adventure. You’ll find a few more muscles get sore, but each time you’ll get stronger, and it will get easier.”

Trail runner and head of social and environmental impact at AllTrails, Pitt Grewe, agrees, adding that the mental demands of trail running add a further challenge. “You’re exposed to a multisensory experience that makes you much more aware of what’s happening under your feet,” he says. “This adds to the complexity of it and means that the way you move on a trail is different and more deliberate.”

3. Urban vs nature

There are also differences in the way that road and trail running environments may affect us psychologically. “Both road and trail running get you outside and moving, so that's a win either way,” says Dr Hackenmiller. But, she says, the nature-rich surroundings more commonly found in trail running do have some added benefits for our wellbeing.

“Studies have found that spending time in nature can significantly reduce our cortisol levels and symptoms of mental fatigue,” says Dr Hackenmiller, who adds that natural environments also provide a boost for our immune system. “Trees produce phytoncides, which are airborne essential oils,” she says. “These have been shown to lower stress hormones and increase our white blood cell activity.”

Who is trail running best for?

Whether you’ll enjoy trail running really comes down to your personality and goals. Whilst there are still plenty of opportunities for racing and performance tracking, Wauchope says most are drawn to it for the experience, adventure and connection to nature.

“There’s less pressure to run fast and more emphasis on enjoying the process and natural environment,” he says. “It’s really for those looking to build strength, endurance, resilience and improve mental wellbeing.”

Jones agrees, emphasising the mental health benefits he finds on the trails. “I never truly get a mental reset from the roads with all the cars and bikes passing by,” he says. But on the trails, where it’s often quieter, he’ll pull out his headphones, listen to birds sing and the breeze through the trees. “It’s a reminder that the world is bigger than the stresses of the day-to-day,” he explains. “Exploring a new trail, footpath, or hill can help bring back a sense of wonder for everything life can be.”

Of course, accessibility still plays a role. For people living in cities, trails aren’t always right on the doorstep, which can make road running the more convenient option. But, as Wauchope points out, “even local parks, woodland paths or weekend trips into nature can be a great way to introduce trail running gradually.”

How to get better at trail running: 11 tips from a seasoned expert

Before we dive into my month of trail running, I asked Jones, Grewe, Wauchope and Dr Hackenmiller for their top tips to support all of us making our off-road debut.

1. Ease into the intensity

"I often use the first quarter of a mile to walk and warm up the legs,” says Grewe.

2. Build volume up gradually

“Two times a week is a great starting point,” says Grewe, who says that switching off from a fixation on distance is an important step to improvement and injury prevention. "The terrain and conditions will impact how far you go. Focus on the time spent out on the trails rather than the distance covered."

3. You don’t have to run up every hill

“Even experienced trail runners will hike steep climbs to conserve energy,” says Wauchope.

Grewe agrees. " You’ve got to get comfortable with power hiking parts of the run. It doesn’t mean you have to go slow, but in certain moments, it’s not efficient to be in a running trot.”

4. Try different routes

“It’s easy to get stuck in your standard routes, but trying different terrain is an important part of trail running,” says Grewe. “The joy of trails is that there are tons of them and they’re all different.”

5. Pack plenty of fuel

Grewe reminds us that, unlike road running, you won't always be near a shop to pick up water or a snack when energy dips. “Get used to carrying your water and fuel for safety reasons," he says. That could be a running vest, belt, or shorts with plenty of pockets.

6. Incorporate regular strength and mobility

“The strain on the body from the elevation makes strength training very important,” says Grewe, who adds that mobility is also key. "There are lots of complex movements on a trail, whether that’s navigating around trees, rocks or logs, so mobilising your body becomes even more important.”

7. Choose the right shoes

“Rolled ankles are very common in trail running, as are trips and falls. We all have them,” says Grewe, who adds that wearing the right footwear can be game-changing for stability.

"You're looking for good grip, enough room for your toes and a lower drop to improve comfort, stability and confidence on uneven ground,” says Wauchope.

8. Study your route beforehand

Unlike the road, where surfaces are predictable, knowing what you're facing beforehand is important in trail running.

“I’m looking at the elevation profiles, the mileage, whether it’s well-carved, rocky or scrambly,” says Grewe, who also recommends telling someone where you're going in case you lose signal on route.

9. Enjoy your surroundings

The immersion in nature is one of the best parts of trail running. Which is why Grewe says you don't want to miss it by keeping your head down and ears plugged into headphones the whole time.

"Give yourself permission to stop for 30 seconds to smell a flower or enjoy a view," he says. "That way you get the full enjoyment out of the experience.”

I Spent One Month Comparing Trail Running To Road Running - Here's How My Fitness Changed

Weeks one and two

I should start by saying that I hate hills. And we’re not just talking a little bit. I’m the kind of road runner who will actively avoid even the slightest incline and complain about the smallest lifts in elevation.

So that was what made me most nervous about switching my well-trodden paving stones for the unpredictability of the dirt. At the same time, I had this weird sense of imposter syndrome on behalf of my local paths. For some reason, I felt like they weren’t ‘traily’ enough because they aren’t mountainous or particularly rugged.

But after speaking to the experts, I put my pride aside and got on with the job. Because the inclusion of woodlands, with their tree roots and ditches, combined with the flinty paths around the edge of farmers' fields, do count as trail running.

For the first couple of weeks, I ran in my road running shoes, hesitant to invest in anything more technical at the very start of my journey. On the flatter paths, I didn’t find this too much of an issue, though there were a number of twisted ankle scares early on. But when things got very hilly or undulating, it was noticeable how much I slipped on the descents, and I made a mental note to buy some trail running shoes before the month was out.

When it came to my fitness, my cardiovascular system largely stood up to the task. Instead, it was my legs and core that bore the brunt of the new stimulus. On my first real hill - a steep but short incline - I came close to walking as my quads began to scream. I also found my torso rocking more than usual as I navigated bumps in the path, and I’d often notice more soreness in my abs the day after a trail route.

But despite the added effort, I quickly fell in love with trail running, mostly because of how it made my mind feel. As the experts had suggested, I left my headphones at home from day one. Without the honking horns or revving engines to drown out, I discovered how peaceful and mindful it is to run without being plugged into something. Out in nature, especially first thing in the morning, I was repeatedly stunned by how beautiful my local surroundings are. The combination of birdsong with the rise of the spring sunlight turning clouds pink over crop fields regularly had paused to take it in (there’s a whole album in my camera roll to prove it).

Weeks three and four

After two weeks of my new routine - usually one to two trail runs and one road run a week - I could start to make real comparisons between the two. The most obvious one was the difference in pace. On the road, I can comfortably know when I’m feeling good and have a strong sense of when I’m tired. But on the trail, with mud, hills and fallen trees to face, all that went out the window. Sometimes, I really liked that. I found it more interesting, and runs usually passed more quickly because I was distracted by navigating the terrain.

Other days, though, I liked the rhythm of the road and being able to push the speed or try for a new PB. It made me realise that I wouldn’t give up this side of running entirely, and also that training speed in my legs is important - something I couldn’t do on the trails alone.

My quad, core and ankle strength have transformed over the month of trail running, though, to a visible degree. I can actually see the muscles in my quads popping when I flex them, and I feel much more stable in my movement - something which noticeably benefitted my road running, too.

Undoubtedly, wearing the right shoes helps enormously - both for trail running and hiking. On a slippery slope, a road running trainer will let you down immediately and can be quite off-putting. But switch to the grippy sole of a Salomon or Merrell shoe, and all of a sudden you realise that you’re way more capable than you thought.

In short, my month of comparison has led me to conclude that neither road nor trail running is ‘harder’. They’re just different. I don’t think we should be so quick to define ourselves as one or the other, and doing both could actually have overall fitness benefits that improve our goals in both disciplines. The strength, stability and mindfulness I’ve found on the trails make me show up stronger and calmer on the road, whilst the speed I have from the latter helps me to cover ground nimbly on the trails.

To me, trail running deserves its time to boom, and I have no doubt that we’ll see more and more of us taking our runs off-grid in the next year. Be warned, though - you might catch the bug and find yourself googling fell races and ultramarathons sooner than you think…

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“No one forced you to be here”: it’s a statement I’ve heard many times in many different ways over the years; at parties I didn’t enjoy, on weekends away when I had, in fact, felt forced to attend. Most recently, I said it to myself as I shuffled towards the start line at the Hoka Hackney Half Marathon. It was true; no one had forced me, and while that saying had previously always felt loaded — usually spewed in sulky moments when I wasn’t being fully amenable to the whims of whoever was lodging the insult at me — more recently, I have found it empowering.

I have a history of recoiling at anything with even a whiff of bootcamp vernacular, but at my weekly Pilates session, instructor Lucy Borrie likes to remind us that we chose to be there, and for the first time in my life, I’ve found that reminder reassuring rather than reprimanding. Before, I’d taken the saying as confirmation that I wasn’t meant to be there — that the space, and exercise at large, were not for me. No one forced you to be here, so if you’re not enjoying this, or you can’t complete the routine, then you are the problem: that is what I took that saying to mean.

It confirmed what I’d always suspected: that I wasn’t cut out for exercise. It’s a sad thing to admit at the ripe age of 35, but I’ve spent most of my life believing I can’t do things, and chief among them was exercising. Not just running, which held a vaguely mythic quality, but working out as a whole.

I was a childhood asthma sufferer, severe enough that it necessitated several trips to the hospital and being put on a ventilator a few times a year. Exercise became something I feared, and ultimately avoided, and no one questioned it because who would want to risk the wheezy kid with glasses and inhalers to hand at all times having an asthma attack?

I don’t remember how I felt about that at the time — relief, I assume — but what I do know is that by the time I got to secondary school, I’d never learnt to ride a bike, I’d never been on a school team, and the only time my name came up in reference to anything vaguely active was when my family joked about my first ever sports day. I’d been so late finishing the four-legged race that I’d gotten a round of applause, and my nan had watched me pass the finish line through covered hands, so embarrassed — and worried (correctly, as it turned out) that I’d be condemned to a lifetime of childhood taunting — was she.

There’s a photo my mum took of me that day, blissfully unaware of how I’d held up the entire school, determined to cross the finish line. I think it must’ve been the last time I approached anything physical with that level of determination because, as soon as I was made aware of what a “slow coach” I was, I gave up entirely.

Then came the early 2000s.

At my wildly underfunded school, PE lessons consisted of a Ministry of Sound Pump It Up workout DVD shoved lazily into a wheeled-in monitor so gyrating women could be projected onto the blank wall of the gym hall. This farce went on for the better part of a year until the school finally hired actual PE teachers, but by then I’d already been indoctrinated into that era’s understanding of exercise: that it was punitive, goal-based, and primarily aesthetic.

The tagline of the DVD was “burn it, lose it”, and you didn’t need a GCSE — just as well, because I wouldn’t have got one — to know that the “lose” meant weight. This was the era of You Are What You Eat, The Biggest Loser, and, of course, size zero. Having only gotten Sky as a pre-teen, and therefore feeling compelled to binge every cultural artefact I’d missed, my TV diet consisted of The Simple Life, America’s Next Top Model, Girls of the Playboy Mansion, and a dizzying assortment of music channels, each one varying in genre but united by one continuous theme: a bevy of glistening bodies, whether writhing on MTV Bass or bouncing around in neon on Kiss.

By then, I’d worn the phrase “I don’t exercise” like a badge of honour for years. It’s something I’d heard my mum say many times, normally in reference to her naturally slim figure, and I took it — though I’m sure this wasn’t her intention — to mean that there was value in being thin without having to try. But of course, she did try to be thin, and so did I. I didn’t exercise, but I did exercise control over my diet, and for a long time, that felt the same.

Exercise, to me, meant exclusion. More than that, it meant public evidence of inadequacy. In the classes I tried throughout the ensuing years, it felt as though everyone else instinctively understood how to move their body correctly while I stood at the back feeling not only unfit, but fundamentally defective. It turns out this is a pretty common experience. Research from Liverpool John Moores University found that many women experience “gym-phobia”, reporting feelings of intimidation, self-consciousness, and fear of judgment while exercising in public spaces. “Women often feel judged for their appearance and performance, leading to a persistent sense of inadequacy,” agrees Dr Kat Schneider, a Research Fellow at the Centre for Appearance Research (CAR).

I’d like to say I realised the error of my thinking much sooner than I did, or that it took some dramatic life event to shift my perspective — it likely would’ve made a more interesting story — but that’s not what happened. I simply tried going for a run one day and, to my great surprise, found I could do it.

My partner, after a health scare that prompted the sort of lifestyle overhaul people are always threatening to make, had started running regularly. One evening, as he laced up his trainers, I asked him not to go. I was anxious and didn’t want to be home alone. He suggested I join him instead.

I spent the first ten minutes waiting for catastrophe. For my chest to tighten, for panic to kick in, for my body to remind me of all the reasons it had historically rejected movement. But none of that happened. I was slow and panty and self-conscious in my hodgepodge of workout clothes, but I could do it. There was no grand revelation, just the happy realisation that I wouldn’t keel over at the slightest exertion. This small shift is something researchers have repeatedly identified in studies linking running to mental well-being, with evidence suggesting that regular running can improve mood, self-esteem, and overall mental health.

That was in 2024. My asthma had been under control for years by then, but, having never grown up exercising, it had genuinely never occurred to me that this was something I could do — you don’t miss what you don’t know. I spent the next year going on occasional 5k runs, amazed each time that I completed them. I didn’t want to tempt fate, and so I never went further than that, afraid that if I pushed too hard, I’d somehow injure this body I’d only recently discovered was capable of anything beyond a walk or a swim.

Then I watched my partner run the Hackney Half.

Hackney is the borough where I’ve spent most of my thirties and, for a different set of reasons, also found transformative. Watching thousands of people run through streets I knew so well felt emotional. I wanted whatever it was they seemed to have found. I didn’t even know exactly what I was looking at — elation? achievement? relief? — all I knew was that it looked like something I had absolutely no frame of reference for.

I’d spent most of my life focusing my energy on academic pursuits, convinced that was the only place I could ever really excel. As a child, staying at friends’ houses and seeing swimming medals hanging from bedroom walls or horse-riding trophies lined up on shelves, I assumed those things were unavailable to me, first because of my asthma, then because of my own inability. As a teenager, I came to believe exercise was simply a means to an end: thinness, and there were other ways to achieve that.

It never crossed my mind that exercise could be fun, or grounding, or communal, or in any way unrelated to aesthetics. It seems so obvious now that I’m almost embarrassed to admit it.

Training for the half-marathon introduced me to a version of adulthood I had longed for but not previously experienced: the kind built not around dramatic transformation but repetition. A simple Runna plan that reminded me each morning that small choices made consistently can mount up to something bigger. For the first time, I had to strengthen my body, which had been so neglected that I had what my physio described as “wobbly knees” that needed tightening. I invested in decent kit that helped me go for a run when I couldn’t really be bothered. Gradually, I became the kind of person who signs up for things and follows through.

By the time I crossed the finish — knees weak, and in slight disbelief — the distance itself wasn’t even the biggest shock. The bigger shock was confirming that my body was not, in fact, this thing that simply propped up my head. It was something that could adapt, strengthen, and surprise me.

No one forced me to be there: that’s what made it matter.

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Cramping, bloating, gas. Wildly swinging from one gut-related extreme to the other. And travelling? A recipe for digestive disaster. If this all sounds (literally) painfully familiar, we hear you.

It's a fact that women are disproportionately affected by symptoms such as these, in comparison with men. A combination of hormonal and lifestyle factors means we're more likely to develop conditions such as irritable bowel syndrome (studies such as this one, published in the Journal of Korean Medical Science, prove the point). And while there's a shortage of specifically female-based research, what we do know is that gastrointestinal disorders are more common in women (check out this study, from the journal Science), thought to be because oestrogen increases communication in the gut, and therefore pain signalling to the brain, too.

But there is good news, too: simple tweaks to our everyday diet and lifestyle really can make a meaningful impact on gut health. "The good news is that small daily habits really can make a difference," agrees nutritionist and author of The Fibre Effect, Emma Bardwell. "Research shows the gut microbiome can begin responding to dietary changes within 24 to 48 hours - it’s surprisingly dynamic."

No idea where to start? We've got you: keep scrolling for top dietitian and nutritionist's tips for better gut health in just five minutes. And for more on all things digestion, take a look at our guides to the mouth-gut axis, top gut health hacks, and if you're wondering, should I take probiotics? We've got the answers here.

Keen to improve your gut health? Try these 8 dietitian-approved 5-minute fixes today

Why is gut health important?

Unless you've been living under a very large rock, you'll be aware that gut health has had a major makeover in the past few years. We're all more tuned in than ever before to the importance of a healthy, diverse microbiome, but what exactly is good gut health, and why does it matter?

You might be surprised to learn that the benefits of a balanced, healthy gut extend way beyond digestive health, and in fact support whole body wellbeing.

"Good gut health plays a much bigger role in overall wellbeing than most people realise," shares Sarah Fancourt, lead nutritionist at Gousto. "Its influence reaches far beyond the digestive tract. Our gut is home to trillions of microbes, collectively known as the gut microbiome, which influence everything from digestion and immunity to mood, energy levels, and even sleep.

"When our gut is healthy and diverse, it helps us digest food more efficiently, absorb nutrients properly, support our immune system and regulate inflammation. There’s also growing research around the “gut-brain axis”, showing strong links between gut health and mental wellbeing, including stress and mood regulation (in fact, a huge percentage of our happy hormone, serotonin, is made in the gut).

What are the signs of poor gut health?

If you've been struggling with bloating, cramps and digestive discomfort, you're likely well aware of the symptoms of poor gut health - but the signs can be more insidious, too.

"There isn’t one single sign of poor gut health," shares registered dietitian and author of How Not To Eat Ultra Processed, Nichola Ludlam-Raine. "However, common clues that something may be off include persistent bloating or excess gas, chronic constipation or diarrhoea (loose stools), abdominal discomfort that doesn't go away, feeling overly full or sluggish after most or small meals, changes in long-term bowel habits, and food intolerances or sensitivity to certain foods.

"Outside the gut, some people may notice fatigue or skin changes, although these symptoms can have many causes and shouldn’t automatically be blamed on the microbiome."

Additionally, we know that our gut health has an impact on mental wellbeing, too. "There’s growing research around the 'gut-brain axis' showing strong links between gut health and mental wellbeing," agrees Fancourt. "A huge percentage of our happy hormone, serotonin, is produced in the gut, meaning that it heavily influences stress and mood regulation, too."

8 5-minute nutritionist-approved gut health habits to try today

1. Start the day right

In what we would say is good advice for life generally, our experts all endorsed starting the day as we mean to go on.

"Include a fibre source at breakfast," recommends registered dietitian and head of health at Mindful Chef, Sasha Watkins. "Many breakfasts are surprisingly low in fibre. Oats are a great option, but think more widely: chia seeds, ground flaxseed, berries, nuts or a spoonful of nut butter. Adding fibre at breakfast is one of the easiest ways to boost your daily intake and feed your gut bacteria."

2. Add one extra plant to your plate

Gut health really doesn't have to be complicated, and it's not about restriction either: sometimes, just adding one thing in can make all the difference.

"Focus on making simple micro-additions to meals you already love," advises Fancourt. "Whether it’s a handful of spinach, some berries, chickpeas or herbs, increasing plant variety feeds beneficial gut bacteria. In the wellness world, this is known as 'fibrelayering', which simply means upgrading your favourite plates with a quick mix of different plant foods.

"You can easily collect 'plant points' by tossing a three-seed mix onto your morning yoghurt, throwing a handful of rocket into a sandwich, or using a mixed-bean tin instead of just one type. It’s an effortless way to introduce a wider range of nutrients and antioxidants (like polyphenols) to support a healthier, more resilient microbiome."

3. Slow down

We get it: life is busy, but trust us when we say that rushing your meals isn't doing you, or your gut, any favours.

"Digestion starts before food reaches the stomach," cautions Watkins. "Spending even an extra five minutes over a meal, chewing properly rather than inhaling lunch between emails, can help you tune into hunger and fullness cues."

4. Switch to decaf

Now, no one is saying you need to ditch coffee to improve gut health - quite the opposite. But you might want to try going low or no-caf.

"Caffeinated drinks like coffee can increase stomach acid, which may lead to heartburn or gas in some people, particularly when consumed in large amounts or on an empty stomach," cautions Fancourt. "However, recent research suggests coffee may actually support some beneficial gut bacteria, like Eggerthella and Cryptobacterium.

"Both caffeinated and decaf coffee appear to have similar effects. Because many of coffee’s benefits are linked to its polyphenols and other natural compounds rather than caffeine itself, switching to decaf could be a helpful option for those who are sensitive to caffeine but still want to support their gut.”

5. Focus on the basics

"One thing I’d add is that gut health should feel achievable," notes nutritionist and author of The Fibre Effect, Emma Bardwell. "You do not need to eat 30 different vegetables a day, buy expensive microbiome tests or spend a fortune on supplements and probiotics. The key is aiming for consistency over perfection. More fibre, more plant diversity and more minimally processed foods will get most people a very long way."

6. Less is more

In a similar vein, the experts advise not attempting a radical diet (or indeed lifestyle) overhaul. Rather, go slow and steady - especially when it comes to upping your fibre intake.

"Remember that more isn't always better," advises Watkins. "If you're currently eating a low-fibre diet, suddenly doubling it overnight can leave you feeling more bloated rather than better. Start small and try to layer in more fibre to meals. Add beans to a curry, scatter seeds onto breakfast, or simply aim for one extra plant food each day. Tiny changes done consistently often beat dramatic overhauls."

7. Drink up

Sorry, we're not talking Aperols, here. "It's crucial for gut health to adequately hydrate - especially if you're increasing your fibre intake," notes Ludlam-Raine. "Fibre and fluid work together. Many people increase fibre but forget fluids, which can make constipation worse rather than better."

8. Add fermented foods

"Foods like kefir, live yoghurt, kimchi, sauerkraut and miso contain beneficial bacteria that can help support gut diversity," shares Fancourt. "But you don’t need huge amounts. Even a spoonful or a small serving regularly acts like a daily top-up of friendly bacteria for your system."

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If you've scrolled through TikTok lately, you'll have seen them: sleek, juddering platforms that promise to tone your body, build your bones and boost your circulation - all while you essentially just stand there. Vibration plates have gone from gym-floor afterthought to one of the most hyped home wellness buys of the moment, with influencers claiming they can help with everything from balance and recovery to weight loss.

The concept itself isn't actually new. Whole-body vibration training (WBV), to give it its official name, has been used in physiotherapy and elite sport for decades, and was even studied by NASA as a way for astronauts to combat muscle and bone loss. But in 2026, vibration plates seem to be having a mainstream resurgence - particularly among women in midlife.

"I've got lots of clients asking about them at the moment," personal trainer Carly Corrigall told me. "They're the weighted vest of 2026."

Part of the appeal comes from the growing conversation around bone health. As oestrogen declines through the menopause, bone density naturally drops too - and vibration plates have been hailed as one possible way to help.

The science is more convincing than you might expect, too. A 2022 meta-analysis of 30 studies found that WBV training improved bone density in post-menopausal women; although it's worth noting that results varied depending on the type and vibration intensity.

So do vibration plates actually live up to the hype, and are they worth the investment? To find out, I tested the Bodi-Tek Whole Body Smart Vibration Plate every day for two weeks. Keep reading for my take, and don't miss our guide to the best vibration plates and vibration plate benefits.

I Tested A Vibration Plate For Two Week – Here's What Happened

What is a vibration plate?

For the unfamiliar, a vibration plate is a platform that rapidly oscillates while you stand, sit or exercise on it. The principle behind WBV training is surprisingly simple: as the plate moves beneath you, your body is forced to make constant micro adjustments to stay stable.

"The theory behind them is that WBV training causes muscles to contract rapidly and reflexively in response, which may also stimulate bone tissue," explains Corrigall.

Crucially, the effect appears to work through your nervous system rather than by building bulk. As sports and exercise medicine physician, Dr Porter puts it: "These improvements occur without corresponding increases in muscle mass, suggesting the mechanism works through neuromuscular adaptation rather than muscle hypertrophy."

Put simply, a vibration plate trains your body to recruit muscle more effectively - even if the muscle itself doesn't get visibly bigger.

It's also worth knowing that not all vibration plates are the same. Some use side-alternating vibration (tilting like a see-saw), while others vibrate straight up and down. Research suggests the type, frequency and intensity can significantly influence how effective the plate is. A 2022 study published in Biomechanics noted factors like vibration mode, amplitude and posture all affect the neuromuscular response, which may help to explain why results vary so widely between studies, and from person to person.

What are the benefits of using a vibration plate?

From stronger bones to better balance, vibration plates are linked to an impressively long list of health claims. But what actually stands up scientifically? Here's what the evidence and the experts say.

1. They may support bone density – especially after menopause

This is the benefit driving much of the current hype, and it's also where the evidence is the strongest.

"The most compelling evidence for health-span relates to bone mineral density in postmenopausal women," says Dr Porter. "High-quality evidence supports that WBV training, using specific parameters, can improve lumbar spine bone mineral density. This is clinically relevant for osteoporosis prevention, a key component of healthy ageing."

That said, the benefits depend heavily on how the plate is used. Frequency, intensity and consistency all matter. So it's not quite as simple as standing on one occasionally and expecting dramatic results.

2. They can improve muscle strength and physical performance

The clearest benefit is to muscle strength, though not in the way you might expect. "WVB training can improve lower-limb muscle strength and physical performance measures, including sit-to-stand tests, balance, and walking speed in older adults," says Dr Porter.

In simple terms, your nervous system becomes better at recruiting muscle efficiently.

The important caveat? A vibration plate shouldn't be used as a substitute for lifting weights.

"I like to think of a vibration plate as an additional tool to strength training - something you can use alongside it, rather than as a replacement," adds Corrigall. "Regular strength training and cardiovascular exercise remain the gold standard."

3. They can help with balance and mobility

Because vibration plates challenge your body to stabilise itself, they can also be useful for improving balance and coordination. This is one reason why WBV training has been used in physiotherapy and rehabilitation settings, particularly for people who might struggle with higher-impact forms of exercise.

"Older adults or people with limited mobility or who struggle with impact-based exercise - or those returning from injury - may benefit the most as vibration plates can nicely fill that gap," says Corrigall.

4. They could benefit cardiovascular health

There's promising evidence here, too.

"WBV training produces clinically significant reductions in systolic blood pressure and modest improvements in heart rate in individuals who are overweight or obese," says Dr Porter.

Combined with better muscle strength and balance, he notes, these cardiovascular benefits may reduce fall risk and maintain independence - both key for longevity.

How to use a vibration plate effectively

The thing I was most surprised to learn was just how much you can do with a vibration plate. Simply standing on it really isn't the point. And as Corrigall says: "Don't just stand on it - you'll get much more bang for your buck by moving."

Corrigall's advice for getting the most out of a vibration plate:

• Simple stretch exercises: Corrigall suggests squats, lunges, calf raises, press-ups, tricep dips or holding a plank on the plate. "They're definitely not as simple when you factor in the vibrations!"
• Start with bodyweight, then build up: Once you're comfortable with the vibrations, you can add resistance. "You can use dumbbells for additional resistance, but start with bodyweight first."
• Focus on form: Corrigall recommends focusing on quality movements and range of motion while trying to keep the core stable - "although this is a lot easier said than done."
• Keep sessions short: You don't need to use the plate for long, says Corrigall. "Start with 10 minutes per session and build up." Around 20-30 minutes is enough for most people to feel the benefits.

My review of testing a vibration plate everyday for two weeks

Week One

This was my first time using a vibration plate, and if you're new to one too, it definitely takes a bit of getting used to. I eased myself in gently, using the first session to simply stand upright on it and familiarise myself with the different settings.

The model I tested comes with five different workout programmes - something I wasn't expecting, and it immediately made me more excited to get stuck into the experiment. I could choose from core conditioning, interval training and an intensity challenge, all 10 minutes long, along with 99 different vibration levels.

After that first session, I couldn't feel much, but to be honest, I wasn't expecting to so soon. On the second session, however, I got a bit braver with the intensity levels and increased the level up to the maximum setting to see if I would feel an immediate difference. What I didn't anticipate was how my legs would feel: they were unbelievably itchy. A quick search reassured me this was very normal for beginners, and is thought to be caused by increased blood flow and nerve stimulation.

Midway through the first week, I decided to crank things up. Using the resistance cords included with the plate, I combined upright rows with squats, and immediately, it felt more of a challenge. It turned something that felt initially fairly passive into a workout that genuinely engaged my legs and core.

The biggest surprise of week one was discovering a use I hadn't even considered: recovery. Instead of my usual post-run foam roller routine, I tried calf and inner thigh stretches, with my legs resting on the vibration plate. It felt surprisingly invigorating afterwards, almost like a deep tissue massage for tired legs, and quickly became one of my favourite ways to use it.

Week Two

With the basics under my belt, I moved on to the more advanced exercises, including abductors, planks and press-ups. These moves are definitely harder than they look on a vibration plate - especially the plank, where the vibrations forced my core to work overtime just to hold position.

Something else I hadn't accounted for was just how convenient it was to use. Unlike most workouts that require a change of clothes, motivation and a decent chunk of time, this felt incredibly easy to slot into my day.

It was also surprisingly versatile - depending on what I wanted from it, I could use it as a gentle recovery tool, add it to strength exercises for extra intensity, or simply stand on it for a quick, low-effort session while watching TV.

So, did I notice a difference?

The most immediate change for me was recovery. My leg muscles - particularly my calves and hamstrings after running - felt noticeably less tight, and I also found the vibrations helped ease some of my lower-back stiffness after hours of sitting at my desk - another unexpected but effective benefit.

After two weeks, it's too soon to say whether I've experienced any of the long-term benefits linked to whole-body vibration, like improvements in bone density and strength. But I can see where the hype comes from. While I won't replace my regular workouts with a vibration plate, I can absolutely see myself using it as part of my weekly routine - particularly for recovery.

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Just 4% of adults in the UK are hitting their recommended 30g of fibre per day.

How many times have you read that sentence in the last year? My guess? Quite a few. Since the UK Government published its National Diet and Nutrition survey last June revealing the statistic, our newsfeeds and social media platforms have been flooded with conversations around how we can add more fibre to our diets.

And for good reason. Fibre has gained a bad reputation over the past decade, reduced to something brown, boring and useful only for digestion. Instead, we’ve fixated on protein, marketed as the super nutrient that would make us stronger, leaner and healthier.

And whilst protein deserves its flowers, it doesn’t work in isolation, and fibre does far more than it’s often given credit for. “Fibre is essential for gut and metabolic health,” says Dr Federica Amati, head nutritionist at ZOE and author of The Appetite Reset. She explains that, alongside supporting regular bowel movements, fibre is essential for reducing inflammation and long-term disease risk. “Higher fibre intake is consistently linked with lower risk of type 2 diabetes, heart disease, stroke, and some cancers,” she says.

Research backs this up, too, with one review combining evidence from more than 17,000 individuals finding a significant relationship between higher fibre intake and reduced risk of disease.

On top of that, fibre plays a key role in our energy levels, sense of fullness and weight management; all things that, given the meteoric rise in the use of GLP-1 medications and growing concerns around obesity, are worth paying attention to. “Fibre helps with appetite regulation and weight management because it increases satiety, which can reduce the urge to snack between meals,” says Dr Amati, who adds that the blood sugar stabilising properties of fibre also help slow digestion, improve cholesterol levels and maintain energy throughout the day.

It’s evident that most of us could benefit from getting more fibre into our diets. But thankfully, that doesn’t mean resigning yourself to brown bread and almonds for the rest of your life. In fact, fibre is everywhere, with plenty of our favourite colourful foods containing a surprisingly high amount of the nutrient.

Ahead, with the help of top nutritionists, we reveal how hitting your 30g of fibre a day can feel effortless (and delicious), thanks to these 11 surprisingly high-fibre foods.

And for plenty more expert knowledge on fibre, check out our guides to fibremaxxing, fibrelayering, and how to avoid uncomfortable bloating as you increase your daily intake. There’s also lots of high-fibre meal inspiration to be found in Em The Nutritionist’s list of go-to recipes. Plus, she’s shared her no-time guide to healthy eating for those with even the busiest of schedules.

11 Foods to Help You Hit Your Fibre Target, According to Top Nutritionists

1. Dark chocolate (>70%)

There was never any doubt about the number one item on this list. A couple of pieces of dark chocolate are a nightly staple in my house (Lindt dark chocolate with hazelnut is our go-to), so discovering that our favourite treat is also a source of fibre was music to my ears.

“Cocoa is a plant food rich in both fibre and polyphenols, which gut microbes can break down into beneficial compounds,” says Dr Amati. “In moderate portions, it makes a delicious and gut-friendly addition to your diet.”

Dr Emily Leeming, dietitian, gut health scientist and author of Fibre Power, agrees. She suggests combining “three squares with a piece of fruit or a handful of nuts, for a snack containing around 5g of fibre.”

2. Unsweetened desiccated coconut

Coconut falls into the same category as Marmite: you either love it or hate it. Personally, I’m firmly in the first camp, particularly when it’s coating a protein ball or sprinkled over a peanut butter-stuffed date.

The good news for fellow coconut fans is that, according to Dr Leeming, just one tablespoon contains 2g of fibre. “Try adding it to your sweet bakes for a bounty-like flavour and a high-fibre crunch,” she suggests.

3. Ground cinnamon

It’s easy to forget that dried herbs and spices are sources of fibre, too. We tend to think of them as flavourings first, but Dr Leeming says they offer additional nutritional value as well, even in small amounts.

“One teaspoon of ground cinnamon adds around 2g of fibre,” she says. Added to a bowl of porridge (5g of fibre in 50g oats) and topped with raspberries (8g of fibre in 125g), that quickly turns into a breakfast containing around half your recommended daily fibre intake.

4. Avocado

The nutrient most of us associate with avocados is fat, but there’s actually 5g of fibre in half a medium avocado, too. “Fibre and monounsaturated fats make a powerful combination, supporting fullness and cardiometabolic health,” says Dr Amati.

And if you’ve got a sweet tooth, she suggests using it in dessert. “The creamy texture makes avocado a great ingredient for a healthier, satisfying chocolate mousse,” she says.

5. Passionfruit

Passionfruit is one of those ingredients I always order on a menu but rarely think to add to my weekly shop. According to Dr Leeming, though, that’s something worth changing, because just 100g of the fruit contains an impressive 8g of fibre.

“Fruits, like passionfruit, that contain seeds tend to be higher in fibre than other fruits,” she explains, recommending drizzling it over Greek yoghurt for a breakfast packed with both protein and fibre.

6. Popcorn

Cue the movie night because yes, you read that right. A 25g serving of popcorn contains 3-4g of fibre. “Popcorn is a convenient, high-fibre whole grain that makes a great swap for ultra-processed snack foods,” says Dr Amati.

She suggests experimenting with your own flavourings at home, adding smoked paprika, a pinch of salt or cinnamon for a sweeter high-fibre option.

7. Coffee

This one genuinely shocked me. For some reason, I never thought of drinks as a source of fibre. But as Dr Amati explains, “a mug of coffee has a surprisingly high amount of soluble fibre.”

She adds that “coffee contains bioactive polyphenol compounds which support gut microbe diversity,” but recommends drinking it alongside a high-fibre breakfast rather than relying on the drink alone, as this can help slow caffeine absorption and support steadier energy levels.

8. Raspberries

We already know fruit and vegetables are good sources of fibre, but the amount found in raspberries might still surprise you. In just one 125g portion, you’ll find 8g of fibre, providing nearly a third of your recommended daily intake.

“Raspberries are extremely high in fibre,” says Dr Amati. “Plus,” she explains, “they provide vitamin C and polyphenols which help to reduce inflammation and support immune function, making them a great gut-friendly choice.”

9. Pearl barley

How familiar are you with pearl barley? The wholegrain has long been one of my favourite substitutes for rice in a risotto or mixed through a warm salad. It has an al dente bite and slightly nutty flavour that makes it both delicious and, according to Dr Amati, incredibly good for us, too.

“Pearl barley is rich in beta-glucan, a soluble fibre linked with improved cholesterol levels,” she says. “Its high fibre profile also helps to support steadier blood sugar, hunger and energy levels.”

10. Frozen peas

Peas are a real guilty (or not so guilty) pleasure of mine. I’ve been known to microwave a bowl of them and top with salt and mayonnaise as a midnight snack. And there’s good news for fellow pea lovers, because this affordable, freezer-friendly vegetable is rich in fibre, too, with just 160g of cooked peas providing 8g.

Dr Leeming is also a fan. “As soon as the weather gets warmer, I like to blend peas with cottage cheese, lemon, mint and garlic to make a delicious dip alongside seedy crackers,” she says.

11. Sweet potatoes

Perhaps the most obvious food on this list is the humble sweet potato. Just as versatile as its white counterpart, Dr Amati says the sweet variety comes with additional nutritional benefits. “Sweet potatoes are a higher-quality swap for white potatoes with 6g of fibre in one medium sweet potato,” she explains. “They also provide carotenoids, which act as antioxidants,” (which lower our risk of certain chronic diseases such as heart disease and diabetes).

Her top tip? “Keep the skin on for added fibre.”

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Anyone might think there’s already enough written about hormone imbalance. Honestly, I’ve contributed to the library myself. But despite hormones becoming the wellness topic everyone has an opinion on, there are still huge gaps in how we actually understand them, particularly when so many women feel they're doing everything “right” yet still feeling completely… off.

Growing up, I was taught that hormones explained everything. Tired? Hormones. Emotional overreaction to something objectively minor? Hormones. Breakouts, sore boobs, random rage? Hormones again - just to be safe.

And more often than not, it does feel like they’re running the show. Loudly.

We’re all very quick to blame hormones for pretty much any shift in energy or mood, but no one really mentions the everyday habits quietly doing the heavy lifting behind the scenes. So instead, we end up in this modern hormone-management spiral, trying to optimise everything short of our entire lives, all to feel “normal” again.

And perhaps the confusion isn’t that surprising. Hormonal health has become one of the internet’s favourite things to debate, and when we want answers, we instinctively turn to the internet. TikTok has effectively become the group chat, therapist and hormone educator many women never had. One recent UK survey found that one in five women now turn to social media before their GP for advice on PMS and PMDD symptoms, while searches like “do I have PMDD quiz” have skyrocketed by 350% in the past year.

Which explains why words like cortisol, oestrogen, and cycle syncing now sit alongside oat flat whites and dating horror stories. The upside? This is finally a normal conversation. The downside? It’s increasingly hard to separate evidence from wellness noise.

Hormonal health is far more nuanced than diet, exercise or supplements alone. You can do all the “right” things and still feel out of sync if the baseline system: stress, sleep, recovery, is constantly under pressure. The real gap isn’t effort, it’s trying to apply blanket wellness advice to individual bodies.

So, if you've found yourself googling "why do I feel so off" for the fifth time this week - scoot over, this one is for you. Ahead, experts break down three surprisingly common habits that may be quietly disrupting hormonal balance without us even realising, and what actually helps the body feel like it’s finally on your side again.

The Everyday Habits Experts Say Could Be Quietly Affecting Your Hormones

Habit 1: Staying Constantly Switched On

The first habit won’t exactly trigger a collective gasp. We all know stress isn’t great for us - groundbreaking insight, I know. But what’s changed is how normal it now feels to be slightly “on” all the time.

​It’s answering emails while half-watching TV. Booking a workout to de-stress, then rushing straight back into work. It’s feeling exhausted all day, then suddenly wide awake at midnight, replaying a conversation from 2018. Functioning. Technically, yes. Resting. Gosh, no.​

And our hormones are paying attention.

Research published last year in BMC Psychology highlights how chronic time pressure and ongoing mental strain are linked with increased stress, anxiety, and overwhelm - showing just how much low-level pressure can accumulate in the body over time.

As Dr Charis Chambers, OB/GYN and Chief Medical Officer at Clue, explains, this can be taking its toll on our hormones. Chronic stress affects women’s health over time by causing a sustained activation of the brain-to-adrenal-gland signalling pathway. When this pathway is constantly activated, it suppresses the function of reproductive hormones.”

Over time, she adds, this can affect cortisol regulation, sleep quality, energy and menstrual health - often showing up as fatigue, emotional sensitivity, irregular periods.” That persistent feeling of being 'off'? It’s not imaginary. It’s physiological - and being "on" all the time is feeding the shift.

Habit 2: Out-Wellnessing Yourself (and Losing)

There’s a particular kind of burnout that hides behind” good habits”: the supplements, the steps, the workouts, the magnesium, the iced coffees, the cortisol hacks - all habit stacked together in the name of balance and "bettering ourselves".

But as Dr Samar Samy, medical doctor and embryologist, explains, “Many habits marketed as ‘healthy’ can become hormonally disruptive when they’re done excessively or without enough recovery. Over-exercising, fasted training or high-intensity cardio without adequate fuel can elevate cortisol and disrupt reproductive hormones.”

Nutritionist Hannah Alderson adds that under-eating is another major stressor. “If women aren’t eating enough protein, fibre, healthy fats and overall energy, the body struggles to feel safe enough to support hormone production and recovery.”

There’s also a clear physiological reason for this: A 2024 study in Applied Physiology, Nutrition and Metabolism found that when energy intake consistently falls short of what the body needs, the brain reduces reproductive hormone signalling. This can lower luteinising hormone activity- a key player in cycle regularity, as the body shifts into survival mode over reproduction.

Habit 3: The Moment When Sleep Stops Supporting Hormones

It’s safe to say I’m guilty of checking my Oura ring, seeing eight hours of sleep, and assuming I’ve done my job. What I pay less attention to is whether that sleep was actually restorative, because eight hours in bed doesn’t always mean eight hours of recovery.

And there's increasing evidence that restorative sleep matters far more than simply clocking in (and hoping) for our eight hours. A 2024 study published in Psychoneuroendocrinology found that disrupted sleep can throw our cortisol rhythms out of sync, leaving the body physiologically stuck somewhere between stress and recovery overnight.

"Sleep consistency may be more important for overall health than sleep duration,” says Sleep scientist Sophie Bostock. Many women, she adds, “are going to bed in a state of 'hyperarousal' - where the stress system is still partially switched on." You might fall asleep, but the body is still standing on business. Common triggers tend to be: caffeine, blood sugar crashes, alcohol (or just “the one glass” that rarely ever stays that way), and ongoing stress.

From a hormonal perspective, that matters. As Dr Samy notes, “poor-quality sleep can elevate cortisol and disrupt reproductive hormone regulation, contributing to fatigue, cycle changes, and that lingering feeling of being 'off' even when everything looks fine on paper.”

The result is familiar: low morning energy, irritability, cravings, poor focus, low motivation - all signs the system hasn’t fully reset.

4 Simple Habits to Focus on Instead

By now, it’s clear the biggest mistake we’re making is, ironically, trying to hack and optimise ourselves into better health - when all it’s really doing is optimising exhaustion. The truth is, the most effective approach is often the least glamorous. Enter the everyday habits we should actually be focusing on, according to our experts, span:

1. Sleep

• Morning daylight exposure is vital to anchor your circadian rhythm
• Maintain a consistent sleep-wake routine to regulate your internal rhythm
• Prioritising consistent, good-quality sleep rather than sporadic rest
• Protect at least seven hours in bed to allow proper physiological restoration.

2. Nutrient-dense food

• Eat enough regularly, and avoid long gaps or skipped meals
• Start your day with a protein-rich breakfast within 60-90 minutes of waking
• Eat consistently across the day - ideally three structured meals rather than grazing or long gaps that will destabilise blood sugar
• Try to include as many cruciferous vegetables and ground flaxseeds as possible in your meals - this will support liver function
• Stay hydrated.

3. Nervous system regulation

• Support your nervous system daily through small resets: breathwork, creativity, time in nature, laughter, and connection
• Manage chronic stress levels before they become a constant background noise
• Build in short pauses throughout the day - ten minutes can help reset stress load.

4. Moving in a way that feels

• Build strength through resistance training, rather than only focusing on cardio or depletion
• Move your body in ways that feel enjoyable - not depleting (if that means swapping your HIIT class for an hour walking, then so be it.)

Ultimately, it’s not that hormones are broken; it’s that we’re overlooking the everyday habits quietly shaping them in the first place. In trying to optimise every variable, many of us end up creating the very stress their routines are meant to reduce. As Alderson puts it, “Hormonal health isn’t perfection. It’s consistency, recovery, and the small daily behaviours that allow the body to stop bracing.”

So perhaps the real habit formation isn’t about telling our brains we need to do more, but about returning to what our bodies have been asking for all along.

MC UK Approved Products for When You Feel Out of Sync

I'm guilty of training on an empty stomach. I'm a get-up-and-go kind of girl when it comes to heading out for a run. It's not that I think I shouldn't eat before I train - quite the opposite, in fact. Everything I know about fuelling points to how important it is - but the truth is, I don't always prioritise it the way I should.

Don't get me wrong, if I'm heading out on a longer run, I will make sure I've eaten beforehand to give me energy. My downfall is what happens after. I don't always consciously focus on refuelling or getting enough carbs in for the rest of the day, despite what I'm asking from my body training-wise. And with a half-marathon around the corner, I knew I needed to take fuelling more seriously, not just before workouts, but afterwards too.

Over the past year, the conversation around under-fuelling and RED-S (Relative Energy Deficiency in Sport) has become increasingly hard to ignore. Once a term confined to elite athletes, RED-S is now widely recognised in recreational exercisers too, particularly women.

The 2023 IOC consensus statement, published in the British Journal of Sports Medicine, made it clear that low energy availability can affect anyone training regularly, not just those with obvious signs of restriction.

What struck me most when reading it was just how easy it is to under-fuel without even realising it. It's not necessarily about eating very little or following a restrictive diet. It's the gap between what you're asking your body to do and what you're giving it to do it with.

And, for a lot of active women, the gap has been quietly normalised by years of 'clean eating' messaging, and the idea that exercising more and eating less is somehow the healthier choice.

So I decided to test things properly. For two weeks, I'd commit to fuelling properly - before and after every session - and pay attention to what actually changed. What I really wanted to know was whether it had any impact on my performance, recovery and energy levels.

Keep scrolling to find out how I got on. And if you're keen to read more on fuelling your workouts, find out what happened when I tried Mel Robbins' eating first-thing in the morning recommendation, plus our guides to what to eat before a workout, what to eat after a workout and the best foods to eat before the gym.

I Tried Fuelling Properly Around My Workouts For Two Weeks – And It Changed How I Felt

What is under-fuelling workouts – and why does it matter for women?

It turns out under-fuelling is a lot more common than I first thought.

"Under-fuelling happens when the body isn't getting enough energy to support both exercise and basic physiological functions like hormone production, bone health, brain function and metabolism," explains Bethany Francois, a specialist eating disorder dietitian.

What surprised me most was that it doesn't necessarily mean someone is skipping meals or intentionally restricting food. "Even if someone is eating regularly, they may not be consuming enough relative to their training load and intensity," she says.

In other words, you can be eating what feels like a healthy, balanced diet and still not properly fuel your workouts - particularly if you're training consistently when juggling a busy lifestyle.

That's something Francois says she sees often among active women. "A common misconception is that fuelling only affects elite athletes or those who appear very lean. In reality, many active women can fall into low energy availability when juggling busy lives, exercise routines and unhelpful messaging around clean eating and weight control."

That really resonated with me - and it made me wonder what else I'd been missing.

How important is fuelling before and after exercise?

The short answer? Very. For a more in-depth answer, I turned to Holly Mason, a Les Mills trainer and marathon runner, to see if under-fuelling is something she sees regularly in her clients.

"All the time," she says. "Carbohydrates aren’t a choice when running; they are 100% a necessity." The misconception that eating carbs will somehow undo the work of training is still surprisingly common, and still doing damage, she adds.

Her pre-workout guidance is reassuringly simple. For runs under 90 minutes, you don't need to fuel during the session, as long as you've eaten properly beforehand. A carbohydrate-rich breakfast is enough to top up glycogen stores for an hour-long run.

"My go-to breakfast is a toasted bagel topped with a banana and honey, which totals around 80-90 grams of carbohydrates," says Holly.

But fuelling doesn't stop the moment you finish. What you eat matters just as much, and it's the part most people often neglect, says Mason. "Once you’ve finished your run, aim for a re-fuel meal focused on both carbohydrates and protein to aid with recovery and muscle repair," she advises.

The evidence backs her up: a 2021 systematic study found that refuelling with carbohydrate after exercise significantly speeds up how quickly your muscles restock their energy stores, compared to not refuelling at all. In other words, skipping recovery fuel doesn't just leave you tired; it slows down how well your body bounces back for the next session.

This was the lightbulb moment for me. I'd always given some thought to what I ate before a run, and barely any to what came after.

Francois' bottom line sums it up. "Don't exercise fasted, no matter how early in the morning it is, and view carbs as your best friend."

My review of fuelling my workouts

Week 1

The first few days of the experiment took some adjusting. Even though I was aware of the science behind pre-workout fuelling, I worried I'd feel sluggish, so I kept things simple: porridge before an early run and toast with peanut butter before strength sessions.

Almost straight away - which I wasn't expecting - my energy levels felt steadier. Normally, my runs tend to peak early before becoming a bit of a slog halfway through. But in the first week, I felt more consistent during my sessions. I didn't notice any dramatic changes in my performance, but I also didn't get that sluggish feeling I'd anticipated.

Where I probably did slip up was the recovery side. I made a conscious effort for the first couple of sessions, but as the week went on, I stopped properly prioritising it. Which, in hindsight, felt slightly ridiculous because on the days I did make more effort to have extra carbs and protein, I noticed I felt far less drained later in the day.

Week 2

By week two, eating before I worked out started to feel much less like an effort. I'd settled into a routine that felt realistic rather than overly structured.

I also became more aware of how differently I felt on the days when I properly refuelled afterwards, compared to when I didn't. After a longer run, I'm usually guilty of forgetting I need to eat more than I would on a normal day, but once I started making the effort to stock up on carbohydrates and protein, my energy levels held up noticeably better throughout the day.

It was a mindset shift more than anything. As soon as I became conscious of it, the habit of neglecting recovery started to change on its own.

Physically, I started to see the benefits too. My legs felt less heavy throughout the day, I wasn't getting the mid-afternoon energy crash, and I generally felt like I was coping better with the demands of training.

That isn't to say fuelling transformed my running overnight. I wasn't suddenly faster or hitting personal bests. But I felt more consistent, physically and mentally.

More than anything, the experiment made me realise how easy under-fuelling becomes normalised, especially when you're busy and trying to fit exercise around everyday life. I'd spent years focusing on whether I needed food before a run, without paying nearly as much attention to whether I was properly recovering afterwards.

And, honestly? That's the habit that's stuck with me most.

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Korea's influence on the global market is undeniable—our skincare shelves are stacked with K-beauty, K-pop is setting records in the music industry, and now, it's coming for our activewear wardrobes.

Street style in South Korea is consistently ahead of the curve, so it only makes sense that the nation is a step beyond on athleisure, too. Setting the standard for cool girl activewear brands with futuristic and functional pieces, taking some style tips from K-inspired activewear will put your workout style at the forefront of the summer activewear trends.

Whilst many Korean brands themselves aren't available to shop in the UK right now, there are plenty of other brands taking inspiration. Think yoga flares, reflective running sunglasses, and workout clothes for women inspired by secondhand sportswear that will never lose its appeal. Defined by neutral colour palettes, gorp-core silhouettes, and distinctive prints and patterns with a space-age feel, there's a K-inspired piece for every exercise kit.

K-inspired activewear brands: Quick shopping links

• RIDAR: Shop futuristic running sunglasses
• Undercontrol: Stylish workout hats and caps
• Oysho: Huge range of activewear and swim
• Organic Basics: Sleek minimalist sets
• On: High performance technical gear
• Bandit: Trendy patterns and basics
• Planet Nusa: Statement colour palettes

RIDAR

Korean brand RIDAR is undoubtedly one of the coolest glasses brands on the market. Designed for exercise with smart features like PolyCarbonate lenses, UV400, and non-slip nose pads, they're built for all conditions. Choose from statement reflective lenses or more minimalist pairs, all with the same clever design. Do note, shipping costs and import duties aren't included in the price, so be prepared to pay a little extra.

Undercontrol

Another Korean brand making waves is Undercontrol, specialising in seriously cool headgear for all occasions. Think sports caps, beanies, brimless hats and more. This particular cap is built to be worn with sunglasses, and has high-stretch elastic back band and a WOOJIN plastic buckle to make it adjust perfectly to your head. Not to mention, it looks elevated too.

Oysho

Spanish-founded brand Oysho is steps ahead when it comes to athleisure. Inspired by Korea's mesh fabrications and sleek, neutral colour palettes, you can find affordable workout pieces that will stand out from the rest of your wardrobe. This particular top is the ideal layering piece for all seasons, and it's made from breathable and quick-drying fabric.

Organic Basics

Elevated basics are something Korean brands do seriously well, and Organic Basics is delivering just the same. With countless minimalistic co-ords and bright primary colours, it's the ideal place to build the foundation of your exercise kit. These flares tick every box, with medium-impact support, an invisible inner waistband pocket, triangle gusset for comfort and mobility, and soft, stretchy fabric made with 60% GRS-certified recycled nylon (CU 1067589). Plus, they're moisture wicking too.

On

On has steadily become one of the most talked about activewear brands in the world, and its high-performance pieces make that entirely justified. Plenty of the brand's designs have a futuristic feel, particularly the collab with FKA Twigs that features standout stitching and unique cuts. Plus, this particular moisture-wicking top can be worn for both workouts and everyday, making it the perfect athleisure investment.

Bandit

Bandit's mix of basics and unusual patterns gives it a very K-inspired feel. Each piece also delivers on technical aspects too, with these shorts featuring two waistband gel pockets, a stretchy waist, a waterproof waistband phone pocket, and two waterproof side phone pockets. No matter the conditions, these pieces will stand up for your workout.

Planet Nusa

Planet Nusa's patterned tops have been on my wishlist for years, and the brand is only growing in popularity. With a perfect mix of statement prints and versatile everyday pieces, there's something for every wardrobe. The brand's hero Air Long Sleeve top is delightfully breathable for all manner of training, and the ruched detailing gives it a truly elevated feel.

It’s no secret that the UK has running fever right now. Everywhere you look - from your morning commute to your social feeds - there’s a sea of fresh-faced, lululemon-clad early risers logging their Strava and lacing up their trainers; a former hobby turned cultural currency.

And alongside the meteoric rise of run clubs and race-day content, marathon participation has hit an all-time high, particularly amongst women. Just look at the record-breaking 1.3 million sign-ups for the 2027 London Marathon - more than 179,000 of which came from women aged 20 to 29.

But while marathon running has become as much a lifestyle aesthetic as it is a monumental test of endurance, it isn’t the only way to push our bodies and minds. Because, really, what many of us are searching for in running 26.2 miles - motivation, commitment, community, a sense of strength, achievement and empowerment - can also be found in a myriad of other ways.

So, whether you’re not a runner, are craving a new challenge, or don't fancy your odds of getting a spot for the London Marathon 2027, consider this your sign to try something different this summer. From high-energy functional fitness events to mindful breathwork and online Pilates programmes, these seven fitness challenges are designed to boost both muscle and mind.

And if you are running a marathon anytime soon, make sure to read Dr Hazel Wallace’s guide to supporting your menstrual cycle during training and health editor Ally Head’s tips for your first 26.2 (she’s an 11x time marathoner, so knows a thing or two). We’ve also got guides to training your brain to enjoy exercise and the top strength training moves to keep you injury-free.

7 Fitness Challenges Guaranteed To Boost Body and Mind - No Marathon Required

What constitutes a fitness challenge?

There really is a fitness challenge out there for everyone - whether you want to test your strength, endurance, resilience, speed, or simply your ability to slow down and stay present. But according to experts, there are a few key things worth looking for before you commit.

First, “the goal needs to be clear and measurable,” says Sam Stone, master trainer at Barry’s. “There are many ways to test and track performance, but having a defined challenge helps you to stay consistent, intent and motivated.”

Then comes the structure. “You need a timeframe, rules and a way to measure your progress,” Stone explains. “These factors create accountability, purpose and momentum. They also give you a tangible way to see progress, which can boost both confidence and enjoyment.”

What are the benefits of setting yourself a fitness challenge?

If you’ve fallen into an exercise rut, are feeling low in confidence, or simply lacking a sense of purpose, a fitness challenge could be exactly the reset you need this summer. Natasha Bains, sports psychologist at the NFL Academy, explains some of the key benefits that come out of setting yourself a goal.

1. Motivation

“A clear goal is one of the strongest drivers of motivation,” says Bains, who points to research on goal-setting theory as evidence. “Specific and measurable goals increase effort, persistence, and focus,” she explains. “A challenge with a defined endpoint, whether that’s 30 days, eight weeks, or a race date, creates structure and direction, which makes behaviour more consistent.”

2. Accountability

Having a specific challenge also increases the likelihood that we’ll stay consistent with training, says Bains. “The time-bound nature creates urgency, while tracking progress increases self-regulation and discipline.” Research backs this up, with studies consistently finding that people are more likely to stick to exercise programmes when there’s monitoring, social commitment or public accountability.

3. Sense of achievement

And then, of course, there’s the sense of achievement that comes with accomplishing your goal. “Completing a challenge provides a tangible sense of accomplishment, which can strengthen someone’s self-concept,” says Bains, explaining that this can even evolve into a new form of identity. “You begin to see yourself as ‘someone who trains’, ‘someone disciplined’, or ‘someone capable of following through’. That identity shift is often what leads to longer-term behaviour change.”

Are there any risks to starting a fitness challenge?

Of course, with any new goal comes the risk of tipping too far into obsession, especially in today’s era of hyper-competitive wellness and social media comparison. That’s why Bains says it’s important to keep a sense of balance from the outset.

“What makes these challenges effective - structure, routine, accountability - can all become problematic if someone becomes too rigid or attached to the outcome,” she says, explaining that there’s a difference between healthy commitment and unhealthy obsession.

The tipping point tends to come when a challenge becomes too closely tied to self-worth. “If missing a workout makes you feel like a failure, or you feel guilty taking a rest day, that’s a sign that’s shifted into something compulsive,” says Bains.

The key, in Bains’ opinion, is perspective, and paying just as much attention to recovery as you do to training. “We want to avoid the “all-or-nothing” mindset,” she explains. “It’s easy to become so focused on completing the challenge perfectly that you ignore recovery, stress, illness, or even signs of injury. But actually, from both a psychological and physiological perspective, recovery is a really important part of progress, not something separate from it.”

Research also suggests that flexible goals tend to be more effective than rigid ones in the long run. “Use them as a source of structure and motivation, but allow room for adaptability, enjoyment, and self-compassion,” Bains advises. “The goal is really to build sustainable habits and confidence, not just to survive a short-term challenge at all costs.”

Summer Fitness Challenges to Boost Body and Mind - Your Guide

1. South Coast Ultra Challenge

Planning a hiking girl summer? (Let’s face it, who isn’t?) Then why not channel your long walks into training for the South Coast Ultra Challenge? Taking place over the weekend of 5th-6th September, the event gives participants the option to walk, jog or run up to 100km along the coastal path.

You can take part solo or as part of a team, with distances starting from 25km and camping options and baggage transfers available.

Entry fees vary depending on distance, with charity fundraising options available, too.

2. Metrix (Cardiff & London)

The idea of combining functional fitness with DJ sets and a club-like atmosphere will probably either sound like your idea of heaven or your worst nightmare. If it’s the former, Metrix should be firmly on your radar.

The 70-minute HYROX-style race features five ten-minute workout stations and is designed to be completed in pairs. The winning duo is the team that clocks the highest combined rep and distance count across the event.

This summer’s events are taking place in Cardiff on 13th June and in London on 5th-6th September.

3. Pilates by Izzy 25-day challenge

Last summer, I completed the viral Pilates by Izzy 25-day challenge and was blown away by the results. I’ve always been sceptical about how effective a free online fitness challenge can really be, but within days, I was completely won over.

Izzy’s classes are some of the toughest I’ve tried online, and the shift in both strength and muscle tone I noticed over the month was marked. It’s also time-efficient (classes are just 25 minutes long), which makes it far easier to stay consistent, even on busy days.

I’d challenge anyone not to become (healthily) obsessed with this Pilates powerhouse.

4. Yoga with Adriene 30-day challenge

Adriene Mishler is nothing short of a yoga-world icon (we’ve already rounded up some of our favourite flows here), so if a combination of strength, flexibility and mindfulness appeals this summer, her 30-day yoga challenge is an ideal place to start.

The classes, which range from 20 to 30 minutes, are suitable for all levels and completely free to access on YouTube. Expect a daily dose of calm, encouraging energy and a challenge that’s not just doable, but genuinely enjoyable.

5. Begin with Breath 21-Day Tai Chi Challenge

Tai chi workouts are having quite the resurgence right now, particularly among women navigating perimenopause, on account of their gentle, low-impact approach to building strength, balance and coordination without placing excess strain on the joints.

And thanks to certified tai chi teacher and YouTube creator Dr Adam Potts, there’s an easy way to build the practice into your routine. His 21-day challenge is designed with beginners in mind, introducing a fresh sequence each day to help you gradually build confidence and consistency.

6. BetterMe 10 Day Pilates Challenge

If you spend any time on fitness TikTok, chances are you’ve already been on the receiving end of ads for the BetterMe app. Naturally, we put the platform to the test last year, with health writer Georgia Lockstone quickly becoming a fan of its affordability and accessibility (not to mention the 15 different types of Pilates she discovered).

That said, if you’re new to Pilates or simply not ready to commit to a subscription, BetterMe’s free 10-day YouTube Pilates challenge is a great starting point. With no class running longer than ten minutes, it’s an approachable, bite-sized option for beginners or anyone short on time.

7. BeSophro Spring Resilience Challenge

If your goal this summer is to feel calmer, more grounded and present day to day, allow me to introduce you to sophrology. The somatic practice combines breathwork, movement, visualisation and meditation, with the aim of reducing stress and supporting mindfulness.

Interested in trying it for yourself? Sophrology platform BeSophro is launching a free four-day online Spring Resilience Challenge running from 8th to 11th June. The 40-minute daily sessions will take place at 12 pm UK time and will be led by sophrologists Dominique Antiglio, Sophie McGrath and Marion Rees.

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In 2026, we’re tackling chronic inflammation. Or so social media would have us believe. Almost daily, another creator appears on my feed sharing how she healed her puffiness, bloating and water retention with morning bone broth, grass-fed beef and protein pudding. Often, she shows me her now pancake-flat stomach and tiny portion sizes before trying to sell me an affiliate-linked gut health drink.

I find myself wondering: Is she battling inflammation, or an eating disorder?

Don’t get me wrong, there is mounting scientific evidence to suggest that rising consumption of ultra-processed foods, combined with increasingly sedentary lifestyles and persistently high stress levels, may be contributing to chronic low-grade inflammation in our bodies. There’s also a wealth of evidence that proves that prioritising whole foods rich in plant-based fibre can help combat it.

But when extreme elimination habits such as cutting out carbohydrates, gluten and dairy - borrowed from clinically prescribed diets like the autoimmune protocol and low-FODMAP diet - are repackaged on our feeds as mainstream solutions to inflammation, it’s worth asking whether this content is pathologising normal bodily fluctuations and using them to justify disordered eating.

According to Dr Dave Barker, consultant psychiatrist and medical director at Gladstones Residential Clinic, we’re right to be suspicious. Pointing to NHS data showing a 15% rise in young women screening positive for disordered eating behaviours between 2017 and 2023, he says the language of gut health, inflammation and “clean fuel” is increasingly shaping the eating disorder presentations he sees in clinic. “There’s a whole generation of young people who think they’re making healthy choices because they are following accounts where the warning signs of restriction are buried under a veneer of science,” he says.

It’s a slippery slope; one that Dr Barker says can lead to orthorexia - an eating disorder characterised by an obsession with eating only ‘healthy’ foods. “It starts with following someone who looks healthy and happy and is posting about what they eat. And then it becomes something you cannot stop, even when you want to.”

The problem is that the unregulated nature of social media makes it difficult to separate genuine experts from ill-informed wellness creators, particularly when the topic being discussed has some legitimate scientific grounding alongside exaggerated or misleading claims.

So, what should we really be thinking about when it comes to inflammation? And how can we address it without falling back into diet culture all over again? To find out, we spoke to Dr Emily Prpa, nutrition scientist at King’s College London.

While you’re here, we’ve got plenty more expert-led nutrition content to help you navigate the noisy online wellness space. Take a look at our fad-busting guide to common nutrition myths, the expert warning around the viral chia seed cleanse, and the latest perspective on intermittent fasting for women. Plus, we share five wellness lessons from Em The Nutritionist and six ways to beat fatigue from gut health scientist Dr Megan Rossi.

Anti-Inflammatory Diets Are Dominating Social Media Feeds. But How Much of the Conversation Is Grounded in Science? A Scientist Weighs In

What is a true anti-inflammatory diet?

Whilst social media would have you believe there is one specific ‘anti-inflammatory diet’, the science is far less clear-cut. “There’s actually no singular, universally agreed anti-inflammatory diet,” says Dr Prpa. Instead, most research looks at broader eating patterns associated with lower levels of inflammation and better long-term health outcomes.

One of the most well-studied examples is the Mediterranean diet, which has been linked to reduced risk of heart disease, dementia, type 2 diabetes and certain cancers, alongside improved weight management and longevity.

Rather than following a strict set of food rules or eliminating entire food groups, Dr Prpa says “the Mediterranean eating pattern centres around plenty of fibre-rich plant foods including beans, lentils and wholegrains, healthy fats such as oily fish, and foods rich in polyphenols, such as berries, herbs, spices, tea and coffee.”

Naturally, this way of eating also tends to be lower in ultra-processed foods, which are often high in refined sugar, salt and certain fats. “That’s not because those foods are ‘toxic’,” says Dr Prpa. “It’s because dietary patterns heavily reliant on them are consistently associated with poorer health outcomes.”

What does the research say about anti-inflammatory diets?

The general principle behind anti-inflammatory eating (prioritising plants, fibre, healthy fats and minimally processed foods) is a well-supported one. Research has consistently linked these dietary patterns with a lower risk of chronic diseases, including heart disease and type 2 diabetes.

However, Dr Prpa points out that much of the evidence comes from observational studies. In other words, whilst researchers can identify strong links between Mediterranean-style eating patterns and better health outcomes, it’s difficult to separate the impact of diet from other lifestyle factors.

“People who follow Mediterranean-style diets, for example, may also be more likely to exercise regularly, sleep better, smoke less, and have greater access to healthcare, all of which can influence health outcomes too,” she explains.

Even so, Dr Prpa says the overall evidence remains strong. “The consistency of the findings across large populations, alongside further research showing how fibre, healthy fats and plant compounds interact with the gut microbiome, immune system and metabolic health, paints a positive picture for this pattern of eating.”

What’s the problem with anti-inflammatory messaging on social media?

So far, so good for the principles of an anti-inflammatory diet. But if the underlying science is sound, what’s actually the problem here?

As you might have guessed, it lies in the way some of the research is being interpreted (and marketed) by unqualified creators online. “Inflammation has become a catch-all buzzword used to market elimination diets, expensive supplements, detoxes and wellness protocols that lack evidence behind them,” says Dr Prpa.

You’ve probably seen it yourself. Extreme elimination diets such as the autoimmune protocol (AIP) and low-FODMAP diet have become mainstream content, with creators presenting them as solutions for bloating, puffiness and fatigue.

In reality, though, these diets were designed for specific clinical settings, not general wellness. In some cases, such as coeliac disease, allergies or certain gastrointestinal conditions, they can play an important therapeutic role under professional supervision. But on social media, that nuance is often lost.

“Social media has blurred the line between therapeutic nutrition and general wellness advice,” says Dr Prpa. “The scientific rationale behind those therapeutic approaches is now being marketed to the general healthy population as though everyone should avoid multiple foods because they are “inflammatory”.”

Part of the issue is that inflammation itself has become oversimplified online. “There’s a tendency online to reduce inflammation into something you can see instantly through puffiness, acne or weight fluctuations,” says Dr Prpa. “But inflammation is a highly complex biological process influenced by genetics, sleep, stress, physical activity, body composition, infection and long-term dietary patterns.”

In research settings, inflammation is measured through biomarkers in the blood, not, as Dr Prpa points out, “through whether someone feels ‘puffy’ after pasta one day.”

Ultimately, she warns that the online anti-inflammatory conversation risks pulling people away from the habits that genuinely support long-term health and towards increasingly restrictive eating behaviours. “Fibre, dietary diversity, adequate nourishment, sleep, movement, stress management are what research shows matter most,” she says. “In contrast, tightly rule-bound behaviours may actually harm both physical and mental health in the long run.”

4 anti-inflammatory myths, busted by an expert:

1. Inflammation can be eliminated

“Inflammation is a normal and natural biological process, and not something to be hacked or feared,” says Dr Prpa. In fact, in generally healthy people, low levels of inflammation are something the immune system is designed to regulate on its own.

Of course, none of the experts we spoke to would advise basing your entire diet or lifestyle around foods and exercise that have been scientifically proven to increase inflammation, but neither would they necessarily recommend going all out on a diet that promises to "reduce" it.

TLDR: We can’t (and don’t need to) eliminate inflammation entirely. “Social media tends to take a concept like ‘inflammation’ and flatten it into something visually or behaviourally simple: eat this, don’t eat that, and you’ll ‘turn inflammation off’,” says Dr Prpa. “That framing is appealing because it feels actionable, but it also strips away the complexity, which can lead to very rigid, fear-based approaches to food."

2. Individual foods cause inflammation

Social media increasingly labels individual foods or entire food groups, such as gluten, dairy, seed oils and sugar, as either ‘inflammatory’ or ‘anti-inflammatory’.

But, according to Dr Prpa, this black and white thinking is not sensible for most people. “There are situations where removing these foods is medically appropriate,” she says, pointing to the avoidance of gluten in people with coeliac disease or dairy in those with lactose intolerance or a cow’s milk protein allergy. Beyond that, however, current evidence does not support blanket elimination for the general population.

“The risk is that excluding gluten and dairy without medical reasons can lead to restrictive eating patterns,” Dr Prpa explains. “Removing these food groups, which are so common in the food supply, can quickly narrow food choice and increase reliance on ‘safe’ or ‘clean’ foods.”

Ironically, some gluten-containing foods may actually support lower levels of chronic inflammation. “Wholegrain cereals, such as rye bread and wholegrain rice and pasta, are rich in fermentable fibres which fuel our gut bacteria,” says Dr Prpa. “They help support the gut lining, regulate immune function, and are generally associated with lower levels of chronic inflammation.”

In other words, cutting out gluten-containing grains in the name of reducing inflammation may overlook one of the best-supported ways to support gut and immune health.

3. Bloating is always a problem

As someone who bloats easily, I know how uncomfortable and frustrating it can feel. But I also know the difference between painful, persistent bloating and the normal expansion of my stomach after a large meal. Social media, it seems, doesn’t always make the same distinction.

“A little bit of bloating is a normal physiological response, and is not automatically a sign that something is wrong,” confirms Dr Prpa. “The digestive system is a dynamic, active environment: food volume, fibre intake, gas production from gut bacteria, hormonal fluctuations across the menstrual cycle, stress levels, and even how quickly we eat can all influence how the abdomen feels and looks throughout the day.”

The question, then, is whether creators online are really searching for gut healing, or are in fact chasing a permanently “flat” stomach. According to Dr Prpa, that expectation is unrealistic for anyone eating a balanced, nourishing diet. “The idea that we could have a permanently flat stomach is not physiologically realistic,” she says. “Most women will experience some degree of abdominal distension after eating, and particularly after higher-fibre meals, larger meals, or in the second half of the menstrual cycle when fluid retention and gut sensitivity can increase.”

If you’re concerned that your bloating may be something more serious, it’s worth speaking to your GP.

4. Elimination diets are a long-term solution

This is particularly important given the rise of creators claiming to have followed the low-FODMAP diet for months, or even years, at a time.

“The low-FODMAP diet is a short-term therapeutic approach for people with diagnosed or suspected irritable bowel syndrome (IBS),” says Dr Prpa. “It is not a general ‘gut health diet’, and the goal is not long-term restriction, but to identify individual triggers and expand the diet as much as possible while maintaining symptom control.”

That’s why, she emphasises, it should ideally be done with the support of a trained clinician. “Without a structured reintroduction phase, elimination diets can lead to less nutritional diversity, reduced fibre intake, and increased anxiety around food choices,” she says. “Over time, that can be counterproductive for gut health, since microbial diversity tends to be supported by variety, not restriction.”

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Why am I so tired all the time? It’s a question I’ve asked myself so many times (ironically, adding to my exhaustion), usually while staring into my third coffee, fresh off eight hours of sleep, and vaguely militant commitment to hydration. By most modern wellness standards, I’m doing reasonably well. I exercise regularly, eat well, take magnesium supplements with near-religious consistency, and own enough supplements to suggest I am, at the very least, deeply committed to trying. And yet, despite technically doing everything “right”, I feel persistently exhausted.

Not dramatic, can’t-get-out-of-bed burnout. More of a constant, low-level depletion that no amount of “wellness bandaids” is capable of fixing. Feel vaguely familiar? Sadly, recent research indicates that this isn’t rare. A 2026 survey found that around 67% of women report feeling exhausted within a typical month, even when sleep and lifestyle appear “normal”, which highlights the ever-growing gap between how much rest we’re getting and how rested we actually feel.

And the strange part is just how hard we’re working to not feel this way. We are arguably the most optimised generation of tired women imaginable: drinking electrolytes, tracking everything, and listening to podcasts about cortisol while trying to hold together relationships, finances, friendships, and inboxes. Somewhere along the way, exhaustion stopped feeling like a warning sign and became a personality trait. And in the name of carrying on, I can’t keep responding to “why are you so tired?” with “I’m just a girl,” as though chronic exhaustion is an inevitable side effect of womanhood.

Because the reality for many women is simple: fatigue isn’t just physical; it’s the invisible mental load of holding everything together against the backdrop of everyday life.

So yes, while I’m here to ask why so many of us are running on empty, this is also for the women who are tired of being tired - of doing all the “right” things, but still waking up so exhausted, tear-jerkingly exhausted. Consider this a space to have that properly seen, understood, and explained.

From hormones and nutrition to nervous system overload, poor sleep, chronic stress, and invisible cognitive load, I’ve spoken to the experts to understand what’s really driving this, and crucially, what actually helps, beyond the usual “have you tried going to bed earlier?” advice we’ve all been lovingly offered at one point or another.

If you're tired of feeling constantly exhausted - these tips are for you

Firstly, why is fatigue so prevalent in women?

If modern womanhood had a mascot, it would probably be a woman answering emails in a queue for coffee, while her wearable gently informs her that she is, once again, under-recovering. We are, collectively, trying very hard, which is exactly why it feels so confusing when exhaustion persists despite healthy habits.

According to Immunologist Dr Jenna Macciochi, it may be linked to a near-constant state of “physiological vigilance”, where the brain and body are continuously scanning the environment, asking: Am I safe enough to rest, repair, and recover?

And “safety" here isn’t just physical danger. Poor sleep, emotional strain, financial pressure, information overload, constant notifications, loneliness, and never feeling truly “done” all register as stress signals. “For many women,” Macciochi explains, “there’s no real off-switch anymore.” So even when we are resting, the body may still be lagging.

“Through psychoneuroimmunology - the study of how psychological experience influences immune function, we now understand that perceived stress alone can keep the body in a low-grade activated state, even with good sleep, meditation, or supplements.” Over time, this becomes what Macciochi describes as an “energy triage” state, where resources are diverted toward coping rather than repairing.

Which helps explain the paradox here: why so many women can tick all the “energy-supporting” boxes, and still feel completely depleted.

When should I be worried about my fatigue?

The horrors of exhaustion may persist, but so do we. And if we’re honest, normalising fatigue has become a performance many of us have mastered. The culprits? Work, stress, hormones, bad sleep - and often, those things are part of the picture. But according to GP and women’s health specialist, Dr Raj Arora, it can also be “one of the earliest signs that something deeper in the body needs attention.”

That doesn’t mean panic - it means pattern recognition. “Iron deficiency, thyroid disorders, vitamin deficiencies, sleep apnoea, anxiety, depression and autoimmune conditions can all present first as fatigue, before anything else becomes obvious. And the clues are often subtle: heavy periods, waking unrefreshed, hair loss, brain fog, breathlessness, feeling unusually cold, or persistent low mood.”

But fatigue is rarely a one-cause drama. Beyond the usual suspects, there are quieter, often-overlooked energy thieves quietly working behind the scenes, too.

According to functional medicine practitioner Sandra Ishkanes, one of the issues is food sensitivities. “Things like gluten, dairy, eggs or certain grains can create a low-grade inflammatory response in the body,” she explains. The issue is not just digestive - it’s energetic. “That immune response is metabolically expensive - it pulls energy and nutrients away from the systems that keep us feeling well,” she says, sometimes producing what researchers call “sickness behaviour”: brain fog, heaviness and deep fatigue.

Then there’s hydration, but not in the way we usually think about it. “If you’re losing sodium, potassium and magnesium faster than you’re replacing them, your cells can become effectively dehydrated - you can drink plenty of water and still feel exhausted at a cellular level.”

Thanks to recent research, we know that even mild dehydration can affect mood and fatigue. At the same time, electrolytes like sodium, potassium, and magnesium play a key role in regulating how water moves into and is retained by cells. So, what does this mean? Hydration isn’t just about how much we drink, but how well our bodies can actually use it.

Which is why you can drink all the water in the world and still feel tired, foggy, or strangely flat, and why hydration isn’t always as simple as we’ve been told.

Is eight hours sleep a night enough to rid my exhaustion symptoms?

Eight hours. Two words that have long been held up as the gold standard for curing exhaustion, as if rest can be measured so neatly. But as Dr Anna Persaud, Biochemist and CEO of This Works, explains, sleep duration and sleep quality are very different things. Resting doesn’t always equate to recovery.

“It’s about the depth of restoration the brain and body are actually able to reach to recover from the day just gone,” she says. In other words, how rested you feel could, in fact, come from what your body has been able to do during that time.

Macciochi goes on to describe this as the nervous system remaining in a state of “cognitive and emotional labour”, still tracking, planning and processing, even when we’re asleep.

So while the hours may add up, the recovery often doesn’t.

And that’s the subtle shift many women don’t realise is happening: not that they’re sleeping less, but that sleep is no longer delivering the same depth of restoration it once did.

5 habits that restore energy and reduce fatigue, backed by experts

I think we’re beyond hearing the usual advice to “sleep more” or “reduce stress” (I can already feel the eye rolls). So instead, here’s the opposite of that: five habits from Sandra that actually help you reclaim a bit of that energy you’re constantly giving away.

1. Reset the light in your room

Did you know? Five to ten minutes in a completely dark, quiet room acts like a neurological reset. It removes visual input, giving the brain a much-needed break from constant processing and allowing the nervous system to fully shift out of alert mode and into recovery.

2. Protect the sleep window before 11 pm

The goal isn’t just more sleep - it’s deeper sleep, with science proving that the earlier you get to bed, the better. Sandra’s advice? Keep the bedroom cool and completely dark, avoid screens for at least an hour before bed, skip alcohol within three hours of sleep, and try to finish eating a few hours beforehand, too.

​Why? Because cortisol is meant to dip around midnight, and anything that keeps it elevated late into the evening disrupts deep “slow-wave” sleep - the stage linked to repair, recovery and brain “clean-up.”

​As Sandra puts it: “Sleep started after 1 am gets the hours but misses the wash.” Which, frankly, explains a lot.

3. Try somatic shaking

Hear us out on this one, because it's a firm favourite of mine. Vigorously shake your limbs and body for 30 seconds to 2 minutes. Known as the "shaking medicine", it’s meant to mimic animal behaviour to discharge any trapped stress energy held in your muscles, signalling safety to the brain and resetting your nervous system.

4. Move strategically

Think strength training two to three times a week to build muscle and daily walking for nervous system regulation (ideally 20 minutes after meals) to help steady glucose levels.

For an exhausted woman, the prescription isn’t more - it's less. Capacity is built through load and recovery, not constant grinding.

5. Finally, learn the power of “no”

A habit I’ve personally become rather accustomed to is saying no. And sticking to it. As Sandra notes, sometimes the most powerful cortisol intervention isn’t a supplement, it’s a boundary. Our nervous systems aren’t designed to be constantly “on,” and there’s a cost to carrying too much for too long.

Start by auditing your load: what is truly yours, what defaulted to you, and what you’re holding because no one else will. Then begin putting some of it down. Because boundaries aren’t a lifestyle tweak - they’re physiological protection.

Final Thoughts

If there’s anything to take away from this exposé on modern-day fatigue, let it be this - it's not always a sign that something is wrong with you; often, it’s a signal that something in your system needs recalibrating. And while there is no single fix, there is something quietly powerful in learning to understand what your body is asking for, and permitting yourself to actually listen.

Because you can’t keep pouring from a half-gulped cup, and maybe that’s the shift - not pushing through at all costs (revolutionary, I know), but noticing, gently, when you’ve been running on empty for far too long. Not as failure, not as weakness, just information. And from there, finally beginning to stop normalising it.

MC’s Essentials for When You’re Running on Empty

There's one thing that this year's most stylish runners have in common—a running bandana. Yes, they work wonders for covering up sweaty hair, keeping the sun off your scalp, and preventing flyaways that could get in the way during a distance session, but they also add some colour and pattern to otherwise plain running gear.

Whether you're planning race day outfits or just getting ready for a gentle jog, feeling comfortable and confident in your kit can make all the difference when it comes to an effective workout. Not to mention, running accessories are essential for making your run as smooth as possible. Despite being both small and affordable, a bandana ticks all of these boxes.

It also offers the opportunity to refresh your holy grail sports bras, workout tops, and running leggings without investing in a whole new wardrobe. Paired with some statement running socks and a running belt, you've got a reliable but stylish running outfit to see you through any distance.

Running bandanas: Quick shopping links

• Most affordable: £2.46 at Amazon
• Best breathable: £6.90 at Amazon
• Best silk: £40 at Free People
• Sweat-wicking: £9.97 at Amazon
• Best technical design: £23 at Amazon
• Best cotton: £5.90 at Amazon

Most affordable

Most runners are sporting some variation on the classic paisley bandana, which is not only affordable, but comes in countless colourways to match your preference (or colour co-ordinate with your outfits). Made from a lightweight weave, it won't feel heavy or hot on your head whilst you run. Not to mention, it can be tied countless different ways to keep your hair off your face.

Best breathable

If you don't want the faff of tying and re-tying your bandana for each run, this style is ready to slip straight on. Plus, it's made from a very lightweight and breathable mesh that will prevent overheating and allow your head to get some air. This means it can also be worn under helmets for cycling, or even under a cap if you're looking to prevent any chafing.

Best silk