Hey angel,
Jasmine here, back with your Monday Wellness Dose.
I'm glad to be back in your inbox after a much needed week off - eleven weeks straight, apparently, is my limit according to my newsletter dashboard.
I'll be honest, I've been in my head a little this week. Trying to do all the things to grow Daily Rituals into a media brand to be reckoned with, and getting pretty frustrated when the numbers don't move as quickly as I'd like (patience = not a virtue I possess).
But then I think back to our gorgeous Aesop event earlier this month and remember to take stock. So many of you showed up (with such 10/10 energy too) and reaffirmed everything I believe about the women who read this newsletter. She's building her dream life, doing her best to take care of herself in the process, forever learning, and putting herself in rooms with women on a similar path. And honestly, what a privilege it is that I get to be there too.
It’s also why the upcoming launch of Between Us feels so timely. It’s our private member community where it's as normal to talk about red light therapy as it is revenue (!!) - the space I wish I had whilst I’ve been building Daily Rituals to learn, grow & connect with other high-performing women getting hotter, healthier & wealthier.
Over 200 of you are already on the waitlist and I’ll be emailing you about our first two expert guests (spoiler: absolute icons in wellness & self-development) this week so you can start sharing your burning Qs. You can still join the waitlist here if you haven’t already. Doors will open quarterly - and I honestly cannot wait.
Let's get into this week's Wellness Dose. 🤍
Your quick hits to be hotter, healthier & wealthier →
★ HOT
These are the best 12 non-toxic shampoos, tried and tested. (The Good Trade)
The new Lulu wide leg pants are their best yet for whimsically floating around town. (Lululemon).
Rochelle Humes is bringing “premium skincare to the high street” but her new brand has no name or a finished product line up, and it might never launch. But she’s bringing her audience in on the journey anyway with a private Instagram, and it’s genius. (Instagram)
★ HEALTHY
Here’s 60 seconds of positive brain affirmations to re-programme your brain. (TikTok)
This is basically an electrolyte salad. (Instagram)
Event: Saturday eve plans that don’t mess with your Sunday morning? Head to this PLAY x Basic Space event for 45 minutes of movement followed by a live DJ set. (Eventbrite)
★ WEALTHY
Forever writing essays into ChatGPT, your notes app & emails? Use this voice-to-text app instead and speed up your weekly workflow by 4x. Less time typing, more time for world domination. (Wispr Flow)
7 “woo woo” things that actually work. (Instagram)
The best stories & updates that caught our eye this week →
🤝 The happiest people do this: According to the World Happiness Report, they're using social media to create connection, rather than replace it. Keeping their usage to around an hour a day, they're making plans, messaging, voice-noting. Those spending over five hours a day on socials reported being the unhappiest - especially when that time was inherently passive (aka doomscrolling). So this week: when you open your apps, think about being social - engage meaningfully with content you love, DM people who resonate with you, then put the phone down and connect offline in a way your explore page will never replicate. Use CLIQ to find communities and events full of your people, or She Likes To Lift to find your local gym bestie.
🏋🏽♀️ Lift it: The "rules" around resistance training used to be pretty prescriptive according to the American Collage of Sports Medicine. We needed specific rep ranges, controlled rest periods, mandatory equipment and a minimum of 4-5 sessions per week for the experienced amongst us. But newly released guidelines lighten the load, if you will. The biggest change? Consistency with whatever strength training you're doing wins every time. And for those chasing maximum muscle growth: train to 2-3 reps in reserve instead of failure (same growth, less injury risk) and don't neglect the eccentric, aka the lowering phase of your lifts. Cutting your range short or rushing through it is leaving those sweet gains (read: juicy a$$) on the table. If you’re in need of a programme, this app is a DR favourite thanks to the in-depth lift library, “busy b*tch” shorter workout options & plenty of high-protein recipes.
📚 On your reading list this week: As a woman of many layers, we know you want more to read than just your Monday Wellness Dose - so here's this week's "read not rot" list. For the fellow introverts amongst us, this article is a must-read on why if you can't be bold, be italic (sign in & click “free access”). If today is already getting a little crazy, read this from wellness girly favourite The GLW Guide on 20 small things you can do tonight for a better tomorrow. And for varied, nutritious and generally just a joy to read recipes - we're loving Gut Feelings from Glow with Ella, specifically this coconut-curry cod with ginger lime rice. Heaven.
🛁 The spa that makes you feel: Imagine if each room within a communal bathhouse could expand your consciousness to feel awe, wonder or even euphoria. Apparently, that's exactly what new concept Subversive is planning when it launches later this year in Texas. To create heightened states, the space will combine art, AI technology, neuroaesthetics (how art and beauty affect the brain), lighting and sound to amplify the traditional bathhouse experience. The mission, according to Founder Corvas Brinkerhoff, is simple: "an immersive art creation that can heal you." Group trip to Texas, anyone?
Dr Zoe Williams went from undefeated Gladiator to the GP millions of women trust on This Morning - and she's (somehow) doing it all while juggling motherhood, a podcast, a charity, and recovering from her recent back surgery. Today, in partnership with yōjō, we’re finding out her Daily Rituals that keep her sane, her favourite wellness hacks for on-the-go & the lessons she wished she’d learned sooner when it comes to showing up as her best self, let's get into it.
⚬ Let's start with the obvious question - how do you manage it all?! What’s your go-to productivity hack?
I always 'eat the frog' - tackle that big task you keep putting off first thing. It's tempting to chip away at small stuff to feel productive, but prioritising what’s really going to make a difference that day will always have the biggest impact.
⚬ What advice would you give to someone who feels like they're never quite on top of their to-do list?
An endless to-do list is a recipe for burnout (been there), try to accept that you'll never reach the bottom of it and reframe what "enough" really is.
Part of that is setting clear boundaries. Time is our most important resource, and I’ve learned that saying 'no' shouldn't come with guilt. Instead I focus on what 'saying no' allows me to 'say yes' to - being home for bedtime, time with my husband, time for myself to properly unwind so I can show up the next day as the best version of me.
You've spoken before about "microstresses" - what are they and how do we combat them?
Microstresses are those tiny annoyances that pile up throughout the day. The blunt email. The wifi dropping mid-call. Spilled milk at breakfast.
They’re a fact of life, but over time they can build up and trigger your "fight-or-flight" response - your nervous system is essentially running on high alert, leaving you feeling zapped and wondering why.
For me, when I'm in the thick of a crazy day with back-to-back patients and work commitments, I use yōjō - it's a discreet vagus nerve stimulation earpiece that helps me down-regulate and come back into "rest and digest". I love that it has a quick face scan built-in before and after your session that gives you real-time biofeedback - you can see the results immediately, as well as feeling them (with users experiencing 54% improvement in parasympathetic activity from a daily session in just two weeks).
⚬ How do you start your day? Any non-negotiables?
Admittedly, I’m guilty of snoozing my alarm, but then I’ll do a brief gratitude practice. As my feet hit the ground getting out of bed, I say 'thank you' and think of a few things I'm grateful for that could otherwise be taken for granted. The sun has risen. My family are healthy. We have a fridge full of food. It sounds simple, but it works.
⚬ A wellness habit that's made a difference for your stress or energy?
The fastest nervous system hack has to be using our breath. A physiological sigh works wonders - I focus on slow deep breath in, followed by an extra short sharp breath in, then slow audible exhale - it brings instant calm.
I also love habit stacking my vagus nerve stimulation session whilst reading in bed - it helps me get off to sleep more quickly and sleep more deeply, which obviously impacts my stress levels the next day.
⚬ A treatment, specialist or wellness practice you swear by?
I used to love HIIT and sweating my way to exhaustion but now I'm focused on strength, Pilates & yoga - it has a special place in my routine as it incorporates movement, breathing and mindfulness all at once - the trifecta for down-regulating my nervous system.
I'm big on getting adequate protein and fibre, eaten regularly - it tells your body it's 'safe' and nutrients are coming consistently. This allows your nervous system, digestive system and mind to function better, as well as fighting cravings.
And honestly? Watching a good Netflix drama helps my brain switch off.
⚬ A wellness habit more women need to know about?
From what I see in clinic, we need to prioritise nervous system regulation. Improving "vagal tone" is so important. Our vagus nerve is like a "master controller" for everything from inflammation to poor sleep.
I'm constantly telling women about yōjō because I've benefited so much from using it. What I love is that it's not just another device - the app combines vagus nerve stimulation with human coaching and daily tasks tailored to you. Meditation, breathwork, mindfulness, gentle movement - all designed around what your nervous system needs that day.
⚬ If you could leave our readers with one thing to help them show up as their best selves this week, what would it be?
Many of us learned from a young age that being selfish is negative. But I'd encourage you to challenge this. In order to be resilient, we need to prioritise our own needs - honour our boundaries, have self-compassion, and create space for rest and recharge. That way, we're able to be our best selves, and everyone benefits from that.
Want to try vagus nerve stimulation for yourself with yōjō? Use code YOJO-DRZOE20 for 20% off.
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See you next Monday! xo
