☆ Goodbye "thin-fluencers", Do this to live a glowy life, the truth about protein, gut-boosting water

Hey lovely,

Jasmine here, Editor of Daily Rituals!

In your dose:

• 🥑 The truth about your daily protein intake: Plus the easiest ways to sneak it in & “thin-fluencer” drama.

• ⚡ The Wellness Web: A £2k per day magical retreat, a biohackers evening routine, the latest TikTok gut-boosting water trend & much more.

• 📅 Book this: A winter vacay at this dreamy mountain spa is worth every penny.

If you’ve got any feedback or recommendations of topics you’d like us to cover in the Wellness Dose, feel free to reply to this email directly & let me know.

As always, I’m grateful to have you here! Enjoy xo

PS, if you’ve got a wellness bestie who’d like the Wellness Dose, share your referral link at the bottom of this email & it’ll honestly make my day. Plus, you’ll get cute gifts as a thank you!

More protein, more glow

Gone are the days when we were too scared to gain muscle, do anything but intense cardio and avoid most things that resembled a decent protein intake. Mind you, we do still have the occasional flashback to the dark (dark) days of the 2000’s diet culture, thanks to the recently banned TikTok thin-fluencer Liv Schmidt. RIP Livvy.

Now? We know better. Livvy should know better. Strong really is the new skinny, and fuelling our bodies properly isn’t just a trend - it’s a necessity for a long & glowy life (my roman empire). Lean muscle, a sharper brain, better metabolism… the list goes on. 

Why it really matters

The thing is, even with our best efforts, most of us aren’t getting enough daily protein. And that’s a problem (especially if living a long & glowy life is also your vibe, and if you’re here, I’d imagine it is). Protein plays a massive role in regulating blood sugar, keeping cravings at bay, and boosting energy levels throughout your day. Plus, let’s not forget, it’s got beauty benefits too: healthy hair, glowing skin, and balanced hormones - all courtesy of protein.

Hit me with the numbers

Dr. Huberman suggests aiming for about 1 gram of protein per pound of your ideal body weight (around 2.2g per kilo). So, for a 60kg woman, that’s about 132g of protein a day - way way more than what most of Google recommends.. 

Get sneaky 

As someone actively trying to build muscle, I’ve been on the hunt for ways to sneak in more protein without chugging down every artificial-laden shake in sight.

Sure, you could hit your protein goals by loading up on protein shakes, bars, yoghurts - but speaking from experience, your skin and blood sugar levels will most likely hate you for it in the long run. The source of your protein (and all the extras that come with it) matter. 

What to watch out for

Most things boldly labelled as “high protein” in the supermarket. Basically, anything packed with artificial sweeteners and fillers. Main culprits are sucralose, ace-k and aspartame. They mess with your gut microbiome, your dopamine response, your glucose (blood sugar) regulation, and that initially health-focused hunt for more protein actually becomes quite the opposite.

Try these instead

It goes without saying that the best sources of protein are natural. Think chicken breasts, eggs, fish. But with chicken coming in at around 30g protein per breast and eggs at around 7g, even eating all of those, it’s not easy to get to over 100g every day, especially when you’re on-the-go (& generally busy af).

So, try adding these clean alternatives in too. They’re lighter, easier to snack on & won’t leave you hating the sight of yet another chicken breast. 

1. Clear whey: It’s light, low-calorie, and more like squash than usual protein shakes. This refreshing lemonade flavoured one uses stevia instead of artificial sweeteners, unlike most popular brands. Plus it’s around 17g of protein per serving.
   

2. Bone broth: Perfect to sip on, especially in the colder months. Two servings of it are around 70 calories and have 15g of protein, with no fillers or artificial sweeteners in sight. Plus since it’s not made from whey, it’s perfect for those who are lactose intolerant. Bonus points because it’s made in Devon too.
   

3. Unflavoured greek yoghurt: With around 15g for a small bowl, Fage 0% is an oldie but a goodie. Add some cocoa nibs for an antioxidant boost and a drizzle of raw honey for some sweetness. 
   

4. Unflavoured protein powder: Yes really. The best way to avoid all the artificial junk is to buy unflavoured and add the flavour yourself. If you’re plant-based, try this one from Form. If you’re not, this Whey Isolate one is worth trying. I mix mine with an iced decaf coffee & a splash of coconut milk.
   

5. Beef bars: Another yes really. These will leave you feeling slightly nostalgic thanks to the less healthy versions most of us got shipped off to school with as kids. These have 6g of protein per stick so they’re a good one to have in the bottom of your bag for when you’re hangry. For a bigger hit of protein, Roam bars are your go to. They look a little funky, but this flavour tastes great and has over 17g of protein. 
   

6. Sweet bars: These peanut butter flavoured ones from RXBAR are worth a try for a clean protein hit. Another favourite are these from Transparent Labs that have slightly higher protein per portion. Typically, the “cleaner” bars come with a higher price tag too, FYI. 

★ THE DR VERDICT →

Natural is always best but if you’re trying to increase your daily protein intake, try opt for something without artificial junk (adios protein diet coke) that’ll keep you balanced and fuelled without the nasties. Your body, mood & skin will thank you in the long run.

• 👏🏼 Your sign to ask for the most: This biohacker asked her date to do lab tests to check his potential longevity before their second date. They’re now married & biohack together everyday before bed at 9pm. Their evening routine? Plenty of cell regeneration treatments like PEMF, HBOT therapy & a sauna. 

• 👜 Work-flow balance: In a new survey, more than half (51.9%) of women asked said they’d consider quitting their current job for one that better supports their menstrual & hormonal health needs. Flexi hours, better support for fertility challenges & at a minimum, non-toxic products for us to use in the bathrooms, please.

• 🛎️ A trip to the Savoy: If a night at the Savoy itself wasn’t enough, their latest wellbeing residency series means you can now add on a glass skin treatment from Daily Rituals favourite Dr. David Jack. You could also just go visit him at one of his clinics across London (& spend the money you saved on your room on extra treatments. Girl math?). 

• 🍄 A magical retreat: This £11,000 5-day magic mushroom personal development retreat only accepts a quarter of people who apply. Past “trippers” who passed the pre-retreat application interview include top execs, entrepreneurs, athletes and Hollywood actors.

• 👀 Watch this: Missed the AllBright wellness festival this summer? Here’s your front row seat to all the main takeaways you need to know.

• 🎧 Listen to this: Diary of a CEO might have got its fair share of stick recently, but this episode on healing & finding your purpose is actually worth a listen. 

• 💧 Add to water: First chlorophyll, then chia seeds, & now? Okra. Aptly called “natures lube”, drinking the gooey remnants of okra soaked overnight in water is apparently gut-friendly, full of fibre & could lower cholesterol.

Wake up at one with the mountains

If your knees go a little weak when I say the words “spa weekend in the mountains”, keep reading.

Nestled in the stunning Guadalest Valley just an hour from Alicante, you’ll find this lavish temple of wellness. With ultra-modern glass-walled suites that offer breathtaking floor-to-ceiling views of the dramatic landscape, it’s hard to think of a better place to sip on your morning matcha.

Designed by architects who also happen to be hoteliers - every single detail has been thought through. Start your day with their farm-to-table organic dishes, followed by a lengthy trip to the on-site Ayurvedic spa. Try their signature 5 Elements ritual, followed by one of their exclusive winter treatments for a few hours of pure luxury. Then it’s time to head out on your hike around the breathtaking Guadalest Reservoir for the afternoon before a stop off at the local winery for some essentials. End the day at VIVOOD’s French-Mediterranean restaurant watching the sun go down over the Valley.

And with temperatures still around 20 degrees between now at March, it’s the perfect winter getaway. See you there?

PSA, it’s currently £144 per night on Voyage Prive too. RUN.

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