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Hey lovely,

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

If you were here last Monday (thank you!!), you'll know I've been on a stop-filling-every-moment-of-silence quest after finding myself with absolutely zero creative energy recently, even after a holiday.

A 1-week update: well, it's both good and bad news. I've worked out in silence (albeit with my headphones in but turned off, so I don't look like a complete psycho), taken walks without a podcast and cooked meals without automatically putting YouTube on.

The bad news? It works. I know, annoying. I've had more ideas during this silence than I have in some time. The good news? You don't need to go full cold turkey. A walk with a podcast or Olivia Dean's new album is now a little treat rather than my default, which has to be good for my dopamine.

Speaking of podcasts, I had an idea for one this week - more on that soon. And if you're a brand that might want to sponsor it, reply to this email and let's chat!

★ One last thing - friend of Daily Rituals & breathwork coach Valentina Marzola is hosting an online breathwork experience this Sunday focused on overcoming fear & stepping into your true alignment. It's right up my street & figured it would be yours too, so I managed to secure us a discount code - use RITUALS10 for £10 off if you fancy joining too.

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

Got forwarded The Wellness Dose? Subscribe here.

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

• 🍂 Cosy season: This creamy butternut squash soup screams autumn/winter and takes just 35 minutes to cook. It's recommended as a starter, but since we're not quite posh enough for starters at home, we're switching the stock for bone broth & adding pre-cooked shredded chicken to make it a hearty high-protein main this week.

• 💰 The business of creatine: Women now make up 30% of creatine purchases, with the average buyer now aged 35 (up from 30). Sales are set to quadruple to $4.2B by 2030, with Amazon alone selling $400M+ worth of the powdery goodness in 2025. It's largely thanks to the rebrand from brands like arrae, taking it into the mainstream with cuter branding & marketing directly at women. The shift in age makes sense too - with strength training recommended across the board, and especially as we age, adding a supplement that supports recovery, muscle growth & cognition seems like a no brainer (literally). Don't overcomplicate it though - whilst great branding & formulations like gummies are appealing, they can come with a higher price tag & lower dose than the "gym bro" options. Dr Stacy Sims, researcher & scientist, recommends 3-5 grams per day for women, with this being her current favourite.

• 👟 The running shoe of the future: Imagine this - you walk into a store for new runners and after that rather embarrassing treadmill test in your work clothes, they use your data to actually create a shoe made specifically for you. The right heel height, bounciness (very technical) and profile tailored to how you actually run. That's the future according to WSJ, and it's set to be less injury-prone too. Can't wait that long? After a hugely successful Kickstarter campaign, Avelo, founded by ex-Nike, Garmin and InsideTracker execs, is launching their "supershoe" this December with built-in sensors that deliver WHOOP-like impact & stride insights alongside real-time running coaching. One to watch.

• 🏃‍♀️ Put your ego aside: On that note, if you needed a sign to not skip your easy runs, it’s this. Turns out the fastest marathon runners actually spend more time training at low intensity than their competitors - think slow cycles and hot girl walks (okay, we're not sure if they're hot girl walking as such, but you can). Most still clocked similar high-intensity efforts though, so this sadly isn't your free pass to ditch sprint & interval sessions entirely. Our energy systems need variety after all, as Dr Andy Galpin reminds us, especially for longevity.

• 🤖 Take that, AI: MindBody's latest research reports that fitness studio owners are feeling optimistic overall thanks to more people treating wellness as a lifestyle priority rather than a luxury. AI isn't coming for their jobs either - only 4% plan to cut staff due to AI (vs 11%+ in other sectors), since most of us don't want to be massaged or trained by a robot, yet. One in three said they plan to bring in more revenue via apparel, supplements or equipment. But a word of warning - simply slapping your gym's logo on an Alibaba hoodie won't cut it (no matter how soft you tell us it is) unless you've built a real community of die-hard fans (exhibit A) or created that "it-girl-in-the-know" mysterious vibe through referral-only entry so your branded sweater screams high society, à la Sunday Sporting Club.

• 🩺 Don't skip it: Cervical cancer screening non-attendance has increased from 19.2% to 25.8% post-pandemic, largely due to changing healthcare priorities and lack of routine care available during the pandemic. Whilst baring all never feels particularly thrilling, no matter how chaotic life gets, don't ignore your screening reminders. In an attempt to get more cut-through with repeat non-attenders, the NHS is rolling out at-home testing in 2026 for those who haven't responded to their screening invites for over six months. Whilst it's not a perfect alternative (tests are said to be marginally less accurate than in-clinic screening), we'll be surprised if testing doesn't increase as a result. Kudos.

Your mindset shot that's quick, strong, and just enough to shift how you move through your day → 

This week we're borrowing from manifesting queen & Activations Founder Mimi Bouchard and one of her most talked-about rituals.

Step 1: Choose an emotion your highest self embodies - maybe it's awe, gratitude, peace, or confidence.

Step 2: Now try to feel it in your body. Maybe your eyes widen, or your chest warms?

Step 3: Once you've anchored it in, layer a second higher-self emotion on top. Perhaps health - feeling what it's like to be your healthiest (& hottest) self. Do your shoulders drop? Does your jaw relax?

Step 4: Keep layering emotions - maybe abundance, joy, clarity - whatever resonates with your highest self. Build them on top of each other until you get 4-5 deep.

★ This is the energy you create your life from! Try it today and hit reply to let us know how it went.

The 5-hour morning routine

There's not a week that goes by when billionaire biohacker Bryan Johnson isn't in the news - he's a master of PR and his ultra-extravagant morning routine just got an update.

It's now a mere 5 hours long, with over 1.5 hours spent working out, followed by a 45-minute HBOT session, 6 minutes of red light therapy and 20 minutes in a dry sauna (where he clarifies that he puts ice on his nether regions...).

It's a lovely reminder that, well, he's a billionaire and aside from running his Blueprint business (with products heavily featured throughout the routine), optimising his body literally is his full-time job. So if you happened to roll out of bed this Monday a little late and squeezed in maybe 15 minutes of you-time before the madness of the day - you're doing just fine.

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