We don't really have an equivalent fashion rule to "no white after Labor Day", but one that you probably observe without realising it is, "no straw bags after September 1st". The Princess of Wales actually got a head start on this particular edict at Wimbledon, choosing not to carry a basket but a neat leather top-handle from DeMellier. Dua Lipa might have been on a perma-holiday after her wedding earlier this summer but she, too, has transitioned with help from Chanel, who, coincidentally made her wedding dress as well as her favourite black handbag du jour. After deep-diving into the subject, these are the celebrity handbags to bookmark this autumn (because, whisper it, it's time to face the music and shelve the raffia until next summer).

The 9 Best Celebrity-Approved Everyday Handbags

Kaia Gerber's Gucci Bag

Unlike many celebrities, Kaia Gerber really plays favourites with her bags, carrying one over (and over and over) with outfits that span day, night and everything in between. Gucci's Jackie 1961, in simple, elegant black, is one of her long-term favourites and, with its archival pedigree that stretches back into last century, it's not hard to see why.

Poppy Delevigne's Aspinal of London Bag

There’s a reason why the Aspinal of London Bella Hobo bag is fast becoming one of the most sighted handbags. It’s roomy enough to carry all your everyday essentials, but has a relaxed softness that means it can easily shift from day to night, as well as to relaxed weekends.

Zoë Kravitz's Saint Laurent Bag

As a general rule, Zoë Kravitz only carries handbags from two designer brands: The Row and Saint Laurent. The latter's Le 5 À 7 is designed to help its wearer "carry the day", with a slouchily capacious interior that means you can easily cart your laptop around.

Kate Middleton's DeMellier Bag

The Princess of Wales knows a thing or two about top-handle bags—smart, neat and utterly failsafe if you want to make a good first impression. DeMellier's Nano Montreal is the perfect choice if you're challenging yourself to go as hands-free as possible.

Dua Lipa's Chanel Handbag

Chanel has just had a blockbuster summer, in part courtesy of newlywed Dua Lipa. Not only did the singer choose the brand for this year's biggest wedding dress (besides Taylor!), she's also been carrying its new range of handbags on repeat—including this quilted, and triangular, beauty, the 25 Small Handbag.

Alexa Chung's Land's End Bag

If you're looking for a canvas tote bag that can sit neatly on top of your suitcase, but double up on the beach, Alexa Chung recommends the customisable (and pleasingly sturdy) tote from Land's End.

Irina Shayk's Ferragamo Bag

Irina Shayk has blazed a very well-dressed trail through this year's Venice Film Festival, including the simple but effective formula of a bodycon dress teamed with nothing more nothing less than an impeccable shoulder bag, in this case a brand new design by Ferragamo.

Rihanna's Dior Bag

Dior's Milly-La-Forêt Bag isn't your average shoulder bag, which is probably why it's become a favourite companion of Rihanna's. On the catwalk it was styled with floating lace dresses and nip-waist tweed jackets. Rihanna, however, prefers a baseball cap and grey-marl hoodie, proving that a good handbag contains multitudes.

Zendaya's Louis Vuitton

Zendaya's smash-hit summer has also included off-duty moments that are inspiring in their simplicity, like this tank-and-jeans combo (complete with one very important accessory: Louis Vuitton's City Steamer).

It might still be too early to announce a buzzword for 2026, but if we were pushed, we'd wager that the term 'energy' would be right up there. Whether it's the time of year, seasonal shifts or simply our stage in life, barely a day goes by right now without a friend commenting that she's feeling drained and depleted - regardless of how well-rested (or otherwise, as the case may be) she is.

Be it good or bad (or more than likely, somewhere in the middle), we're more tuned in than ever before to the nuance of how we're feeling - and the overwhelming sense is that we're tired. Even when we do achieve that elusive eight-hour shut-eye, many of us are struggling with sluggishness, fatigue, and a general malaise that can make even the simplest of tasks feel insurmountable.

Of course, there can be legitimate causes for feeling this way. Hormones, illness, stress and more can all take their toll on our mental and physical reserves, leaving our energy levels depleted - but I don't think I'm alone in feeling like I'm running on empty even when I'm working hard to reduce the impact of these everyday strains. You know the drill: I prioritise sleep, nutrition, exercise and downtime as much as I can - but still, there are days when I'm too exhausted for words.

It's clear there's more to this energy crisis (as opposed to the other, also very real energy crisis) than meets the eye, so in true journalistic fashion, I turned to our excellent MC UK experts for their take - both on what exactly is causing this lack of get-up-and-go and what we can do about it. Their answer? An 'energy audit'.

Keep scrolling for the lowdown, but in the meantime, you might also be interested in our guides to the best low-effort wellness habits, the importance of micro recovery and using friendship as a health tool - plus, find out how one Health Writer got on when she kept an everyday delights journal for a month, here.

Fed Up of Running On Empty, I Tried an ‘Energy Audit’ – and It's Made Me Calmer, More Focused and Less Frazzled

What is an energy audit?

If the concept of an energy audit is new to you, firstly - same, and secondly, prepare to be impressed. It's essentially a super simple hack to help you identify the aspects of your life that are draining, rather than fulfilling, you.

Now, it's unrealistic to operate on a fill-our-cup basis at all times - after all, there are (so many) things we need to do that aren't going to feel replenishing - but an energy audit is a great place to start thinking about where your energy is going on a daily basis.

"Energy isn’t just how motivated you feel," explains longevity expert and co-founder of BodyBio, Jess Kane. "Your body is literally producing energy all day long, largely through our mitochondria (parts of our cells that produce and provide energy to our organs), and that process requires resources.

"An energy audit is about asking yourself: what am I giving my body to produce energy, and what am I asking it to overcome? Look at sleep, nutrition, movement, stress, hydration and recovery, but also pay attention to your patterns. When do you feel clear and energised? When do you crash? What consistently happens before those crashes?"

The point here is to pay attention to yourself - something women, in particular, are notoriously poor at, as we're usually more concerned with the people around us.

"The purpose of an energy audit is to take notice," says career and confidence coach Dr Claire Kaye. "By this I mean paying attention to what is giving you energy, what is taking it away, and what that might be telling you."

What are the benefits of an energy audit?

So, why should we bother with an energy audit? Put simply, it's the first step towards really taking care of yourself - we're talking more than just some breathwork and a long bath once a week, here.

"Perhaps real self-care is not another routine, another wellness trend or another thing to optimise," muses Dr Kaye. "Perhaps it is understanding where your energy is going, recognising what is depleting it, and giving yourself permission to make small changes before running on empty becomes your normal."

1. It can help us avoid burnout

Burnout is a very real issue for many women, with research showing we are at greater risk of developing the classic signs of burnout (emotional exhaustion being top of the list) than our male counterparts.

While we're far from suggesting an energy audit would redress the balance, it might be a useful first step in identifying where we can make subtle changes to our routines to protect our mental health.

"What I see time and time again is that some of the most powerful shifts happen when you simply become aware of a pattern and allow it to sit with you for a while," shares Dr Kaye. "Over time, that awareness starts to influence the choices you make, the boundaries you set, the conversations you have and the things you stop tolerating."

2. It challenges our approach to rest

If you're anything like us, you may be conditioned to think that rest is something you have to earn - but in fact, your energy (quite literally) depends on it. And it won't be news to you that it's not easy to achieve.

“Being responsive to other people can feel caring, responsible and necessary for many women, but when being accessible becomes our default, being unavailable can start to feel like something we need to justify," shares clinical psychologist and Wellwoman ambassador, Dr Claire Plumby.

“You can be physically resting, but if part of your attention is still monitoring messages, anticipating what somebody might need or thinking about the next thing that needs doing, that may not feel like genuinely restorative downtime.

“Creating boundaries around our availability, and recognising that wanting time to ourselves is a valid reason to be unavailable, can help create important space for our own wellbeing.”

The upshot? Prioritising rest should restore and revive your energy, too.

3. It enhances self awareness and productivity

Dr Kaye believes that most women intuitively know where their energy leaks and drains are, but we're not quite giving ourselves the space to hear ourselves think. Engaging in an energy audit forces us to stop and take a hard look at what needs changing, and stops us from fighting our own biology.

An energy audit helps us to recognise what works best for us as individuals, rather than assuming we're all wired the same way.

"Instead of asking, 'Why can’t I make myself work like this?', try 'How do I actually work best?'," advises life and mindset coach Jo Irving. "For years, I thought I should get up early and get my work done first thing. Instead, I’d procrastinate, feel as though I’d wasted the morning and then feel bad about not being productive.

"I’ve since recognised that some of my best energy comes later in the day. I find it much easier to get into a flow state in the evening and can often produce better work in considerably less time. So, rather than continually fighting myself, where possible I structure my work around when I know I work best."

4. It can help structure the day

"An energy audit helps you stop spending your best hours on your worst tasks," shares Jane Ollis, medical biochemist and founder of SONA. "Most people torch their sharpest thinking on email at nine and then attempt the hard stuff at four, when there's nothing left in the drawer. Flip that, and you've won half the battle.

"However, here's the honest bit: an audit shows you the pattern; it won't fix it. If you're running on five hours' sleep, no amount of clever scheduling will save you."

5. It allows you grace

Constantly beating yourself up about not achieving enough in the day? An energy audit can help you cut yourself some (much-needed) slack.

"The biggest benefit is that you stop treating energy as something you have to manufacture through willpower," agrees Kane. "At BodyBio, we talk constantly about building the foundations of health. Your cells need the right raw materials and environment to function properly. You can’t consistently sleep five hours, under-eat, over-caffeinate, sit all day and live in a constant state of stress, then expect one supplement or biohack to fix your energy.

"An audit helps you figure out where your foundations may be breaking down."

How to conduct an energy audit

One of the best things about an energy audit is that, really, there's no set formula for doing it. What works for you will be individual, and it definitely shouldn't become yet another chore that makes you feel you've failed.

That being said, the experts have devised a few ways of conducting an energy audit that you may find helpful if you're struggling to know where to start. There are a couple that I'm keen to try, and they're quite different.

Firstly, Irving's approach appeals as it's simple and straightforward. "There will always be things we don’t particularly want to do, so this isn’t about avoiding anything uncomfortable," she notes. "It’s about becoming aware of what things cost you energetically."

She recommends looking at a normal week and asking:

• What gives me energy?
• What drains my energy?
• When do I naturally feel most focused or creative?
• Where do I get my energy back?
• Look beyond work. Think about tasks, meetings, exercise, your phone, environments, people and conversations.
• Notice what happens in your body, too. Put a hand over your heart or stomach and mentally go through the different parts of your day. What creates a feeling of heaviness or resistance? What feels lighter or energising?

Alternatively, you can do a deeper dive into your energy, as favoured by Dr Kaye:

• Take ten minutes, a notebook and a cup of tea. Draw three columns: people, tasks, thoughts.
• Under people, write down the names of the people you spend most time with. Then ask yourself: who gives me energy? Who drains it? Who leaves me feeling supported? Where am I over-giving? What boundary would help me protect my energy?
• Under tasks, write down everything currently taking up your time and attention. Then ask yourself: what energises me? What drains me? What could I delegate? What could I do less perfectly? What am I doing simply because I have always done it?
• Under thoughts, write down the things occupying most space in your head. Then ask yourself: what decision am I avoiding? What am I worrying about that I cannot control? What keeps replaying in my mind? What would create the greatest sense of relief if I addressed it?
• Once you have done all three sections, take a step back and have a proper look at what you have written. Then ask yourself: what is draining most of my energy right now? What gives me energy that I have stopped making time for? What is one small change I could make this week? What support would genuinely help me right now?

I did an energy audit of my entire day - and the outcome shocked me

How I approach the audit

Armed with my cup of tea, I'm ready and excited for the task ahead: making my energy audit list. Nothing excites me more than a blank page begging to be scribbled on, so it's safe to say that I can't wait to get cracking.

I talk myself out of buying a new notepad for the occasion - I already have so many, and honestly, it's just typical of me to try and procrastinate, so I'm strict with myself and make do. But I'm soon faced with my next challenge: it's been so long since I've sat and really thought about myself rather than the kids, the dog, my husband or my parents (the list goes on) that I actually struggle to engage with the process. Plus, there are so many other things I need to do....

Another (couple of) cups of tea later, and it's clear I can't avoid the hard work any longer, so I decide to ease myself in with Irving's method and work my way up to a more detailed list.

What I discover about my energy leaks

After a good few days of soul-searching and scribbling, I'm starting to get a clearer picture of how my weeks tend to take shape, and it makes for tricky reading. Aside from the usual tasks, I have to dig really deep to examine where my energy is going - and it's confronting.

Caregiving and chores

As a busy mum of three, of course my caregiving responsibilities are going to be a big part of where my energy goes - and while I wouldn't have it any other way, it's clear that I do need to rethink how much of this particular load I'm taking on.

There's lots of caring work (this week alone, I've organised and hosted my daughter's birthday party, had a playdate for my youngest, looked after a friend's child for the afternoon and made a birthday cake for another friend's husband - and that's in addition to my usual responsibilities) which I know helps to fill my cup, but in fact, it's also incredibly draining trying to be everything to everyone, all the time.

And the biggest hurdle is asking myself what support I could put in place to reduce my energy drains. It's totally outside my comfort zone to even admit that I need help, let alone vocalise asking for support - but this trial has done nothing if not show me that I need to get better at delegating.

With this in mind, I start with a few small concessions: on the day I'm commuting rather than working from home, I ask my husband to make the kids' packed lunches. Initially, he's not sure what to include, but the following week he does it without so much as batting an eyelid, and I feel slightly redundant.

My phone

Of course, you can't delegate everything, and I need to take a good, hard look at ringfencing my time more efficiently, starting with where I'm leaking a lot of energy: my phone. And it's not just the mindless scrolling (I've recently invested in a Brick, which has helped cut this down) - it's more the constant messages and influx of information. Three children at three different schools means my inbox is always overflowing, and while I try to stay on top of things, it's inevitable that I miss messages from time to time - something that enrages my children and stresses me out, in equal measure.

So, with this in mind, it's clear that I need a system for dealing with these. I decide to use an hour on a Friday evening to catch up on school-related messages/newsletters and more - in the hope that I haven't already missed too much. This means that the rest of the week feels more free, as I know I'll be responding on Friday - although I soon realise that I need to switch this to mid-week, as it means any responses I do manage to send won't be seen until the following week.

Likewise, rather than mindlessly grabbing my phone during my workday, I know I'll spend the first 15 minutes of my lunch catching up on urgent messages, leaving me free to concentrate on my morning's work - a godsend, quite frankly. While I already have notifications switched off (IYKYK), I'm still guilty of reaching for my device way too much.

People

Phone sorted, I move on to my next biggest drain: people.

"Constant notifications, switching between tasks, too many decisions, unfinished jobs, and never having uninterrupted time can all drain us, but one of the biggest energy leaks can be people," cautions Irving. "Pay attention to how you feel after certain interactions. Conversations where you feel you can’t get your point across, repeated conflict, feeling dismissed or squashed, or being around people where you don’t feel able to be yourself can be incredibly draining - particularly when those interactions happen regularly.

"Sometimes the conversation lasts 20 minutes, but you’re still replaying it two hours later. That’s part of its energetic cost too."

This one is tougher to address; I'm not going to lie. Ageing parents, in particular, are a tricky one: I want to support them, but I'm also spreading myself incredibly thin already. I decide that a twice-weekly phone call and once-a-week visit is all I can offer, right now - and have to be ok with that. Of course, I'm not entirely inflexible on this, and if I'm needed, I'll be there - but it's a good start.

Friendship-wise, I feel my balance is pretty good, as I prioritise spending good quality time with the people who enrich my life - most likely a lovely side effect of age, as I no longer feel any kind of compulsion to socialise with people I'm not friends with.

Thoughts

I've saved the toughest column for last: my thoughts. Naturally chaotic in nature, I have a lot of thoughts racing around my head all day, every day. And before you ask if I've tried mindfulness or meditation - I think we all know the answer to that.

So, rather than berate myself (yet again) for failing to control my erratic mind, I decide instead to channel my energy into journalling my thoughts - and this unexpectedly becomes the highlight of the challenge, for me. Previously, I've tried to do journalling 'right' (always either morning or evening, in a proper journal - you get the gist) but now, I simply have a blank page next to me as I work, ready for me to pour my million and one micro-thoughts onto - and, reader, it really helps to keep me focused: a huge win.

My verdict? I was surprised by my actual energy drains - the big ones weren't the ones I was expecting, and the changes I needed to make were also not as complex as I'd anticipated.

And the standout lesson? I need to calm down (not a surprise to anyone who knows me, but still).

"Don’t turn an energy audit into another thing you have to get right," cautions Irving. "Your energy will naturally change depending on sleep, stress, health, hormones, workload, relationships and what’s happening in your life."

TLDR? Your energy naturally fluctuates, so this process is about trying to work with it, rather than against it. By the Friday of this week, I am exhausted, mentally and physically. Usually, I'd rail against this, wanting to spend my precious free time with my family and/or friends. This week, though, I have the experts' advice ringing in my ears as I make myself a cup of (decaf) tea and take myself off to bed for an early night. Bliss.

Shop MC UK energy audit tools now:

When I was about to turn 38, my partner broke up with me. We had been together for five years and had bought our first home together six months previously. Overnight, the future I assumed I would have—marriage, children—imploded, and I was left to pick up the pieces. I might have been devastated, but I was also a millennial woman who had read Eat Pray Love at an impressionable age, so I knew what to do next.

Firstly, I went to Thailand on a yoga and wellness retreat, followed by hours and hours of therapy. Then I decided to do the most terrifying thing imaginable. I decided to get back on the dating apps. I went to Paris for June 2024, changing my Hinge location, and over the next 21 days, I went on 28 dates. I repeated this experiment in London, New York and Rome, and I learned so much about myself, but I also learned a lot about men…

I Went on 28 Dates in 21 Days. Here's What I Learned About Men (And Myself)

1. I had seen the ugly comments online, calling women ‘expired’ and ‘past their prime’ once they hit a certain age. I had been afraid that at 39, I would either be mocked or completely overlooked, but most men never brought it up; the only one who mentioned it as a concern was the one who was older than I was. If you’re in his dating range on Hinge, he doesn’t care, so you shouldn’t either.
2. Some men will make you listen as they recite their poetry to you after you’ve had sex. It will be about his divorce and will include an analogy about swans that you won’t understand. It is very important that you do not stay.
3. French men are obsessed with the Eiffel Tower and will insist on showing it to you. A friend posited that this was the Emily in Paris effect, but by my third week, when man #280 asked if I had seen ‘her’, I wanted to scream.
4. How will you know if you’re dating a billionaire? He’ll tell you, along with photos of the private jet, the penthouse overlooking Central Park, and the estate in Hawaii (no confirmation whether a doomsday bunker was built underneath).
5. But other wealthy men will challenge your assumptions by being both generous and discreet. I dated men from all kinds of backgrounds, with wildly differing jobs, and in the end, their bank balance was the least interesting thing about them.
6. You can’t always tell who you will be attracted to—I did not have high hopes for my date with Theo*, a slight, floppy-haired man who had a great love of classical music. But when he kissed me on the banks of the River Seine, it blew the top of my head off.
7. You should always kiss them, just in case. You’ll know within five seconds if there’s physical chemistry between the two of you (or if they kiss like they’ve just discovered their tongue and are determined to make the most of it).
8. Don’t fall into the trap of thinking that chemistry is vanishingly rare; that’s how women get dicktamised. Of the 28 dates I went on in Paris, at least four made me go weak at the knees.
9. The man who gives you butterflies isn’t necessarily the one who is good for your nervous system. I learned this with Rob*, who was so emotionally unavailable that he baulked at being asked his middle name. I would wait for his texts with bated breath until I realised that, as Samantha said to Charlotte in SATC, “If you were 25, that would be adorable, but you're (39) now, so that's just stupid.”
10. 10. French men will look at their phones, realise it’s 10 pm and suggest you go for dinner, and you’re not allowed to shout THAT’S BEDTIME, YOU LUNATIC.
11. Men who say they want a relationship aren’t necessarily ready for it. Intention and emotional capability are two different things, and it’s your job to differentiate between the two.
12. There are kind men out there. Not perfect men, or even your man. But buying into the idea that all men are trash will only become a self-fulfilling prophecy. Look for the good men. What you seek, you shall find.
13. Just because they’re not The One doesn’t mean you can’t stay in touch. I met so many interesting people in Paris; I was determined to keep a few. One texts me whenever he is in London so we can have lunch. Another man sends me a 15-minute voice message once a month to update me on his latest dating sagas.
14. I was convinced that my time with Zach* would turn into something more until it turned out that his incredibly demanding job, family commitments and gruelling travel schedule would always take precedence. Know what you deserve and be prepared to walk away if they can’t meet it.
15. Men are just as capable of catfishing as women. Very quickly, I realised that I, a 5’9” woman, was actually six feet tall — who knew? In Paris, I met a man who claimed to be 37, but when a grey-haired pensioner lurched towards me, I knew I’d been fooled.
16. But there are also the men who cannot choose a good photo of themselves. André was one of the most handsome men I’d ever seen in real life, but he looked like a garden gnome on his Hinge. Why do perfectly attractive men select profile pics like it’s an active campaign of self-sabotage?
17. Men love explaining their niche obsessions to you. I am now an expert in pickling and the workout regimen of a professional boxer, both entirely against my will.
18. The idea that having sex on the first date will make men respect you less is archaic and, in my experience, untrue. The kind of man you want to date is not concerned about what your ‘body count’ is. Nor does he care if you are more successful.
19. Try not to look for villains. I was upset after Oliver ghosted me, but I soon realised that he simply didn’t have the emotional capacity for a difficult conversation. Isn’t that sad? We’re all just people trying not to get hurt again.
20. Trust your instincts. The morning after the first date with Oliver, I wrote in my journal that he was cute, but I had felt slightly uneasy at times. Your body is always trying to talk to you.
21. Dating is so much better when you stop treating every date like an audition for the role of Husband. Prioritise having fun and pour into yourself — your friends, your career, your hobbies — just as much as your love life. Build a life so good that a man has to earn his place there.

"Have you tried taking some deep breaths?" - forgive me while I eye-roll.

My sister is a breathwork practitioner and, perhaps unsurprisingly, one of the most grounded people I know. For years, I’ve watched her use her breath to regulate everything from pre-work nerves to overwhelm, while I’ve typically opted for my own tried-and-tested coping mechanism: powering through until whatever is stressing me out goes away.

But as it turns out, she might be onto something.

Breathwork has graduated from something I once loosely filed under the 'woo-woo’ category of wellness into an area with a growing evidence base. In a 2023 trial, researchers compared five minutes of daily breathwork with mindfulness meditation over one month. All of the breathwork groups showed benefits, but cyclic sighing - a practice centred on long, slow exhalations - produced the greatest improvement in positive mood and significantly reduced respiratory rate compared with mindfulness.

And mindful sighing isn’t just a wellness trend - it’s a natural reflex that helps regulate our breathing and support healthy lung function.

MC's Senior Health and Sustainability Editor, Ally Head, uses the physiological sigh as a personal stress reset, and I'm beginning to understand why. It takes seconds, requires precisely zero equipment and can be done almost anywhere without anyone really knowing you're doing it.

It sounds almost too simple. But maybe sometimes what an overwhelmed nervous system needs really is one enormous sigh. Are you yawning yet?

While you're here, you might want to read our guide to low-effort wellness habits, somatic healing, EFT tapping and vagus nerve tuning. Plus, neuro-somatic coach Eva Syti shares the six things that women with regulated nervous systems do differently to feel their best.

Is This 2-Minute Breathing Practice Really An 'Off Switch' For Stress? We Let The Experts Weigh In

What is a physiological sigh?

The premise of the physiological sigh is actually super simple: essentially two inhales of breath followed by one long exhale.

“A physiological sigh is typically two breaths in through the nose followed by an extended exhale,” explains breathwork and running coach Ramon Ghosh, founder of Evolve Breathwork. “The two breaths in are a deep inhale followed by a shorter top inhale and then letting out air during your exhale as if you’re slowly emptying a balloon.”

There’s a physiological reason for that slightly unusual second inhale. Ghosh explains that the “top-up” breath helps recruit more of the alveoli - the tiny air sacs within the lungs involved in gas exchange - while the extended exhale can help reduce physiological arousal and slow the heart rate.

Or, as Ghosh puts it rather more simply: “If you have a dog like me, watch them do it before sleep or a nap - a big inhale, sometimes two, and then a large exhale and sigh-like sound. Mammals know how to do this intuitively.”

Can practising breathwork act as an ‘off-switch’ for stress?

Not literally - though it can be a powerful tool when used correctly and practised often.

“I wouldn’t define this as an ‘off switch’ because we are constantly fluctuating within states in our nervous system during the day,” says Ghosh. He uses driving as an example: one minute you can be listening to music and feeling completely relaxed, the next somebody pulls out in front of you and your physiology changes. A minute later, the threat has passed, and it changes again.

Stress itself isn't the enemy, either.

“Working with athletes during hard sessions, I see how useful activation and stress can be for performance,” Ghosh tells me. The important part, he says, is having “the capacity to come back down afterwards rather than remaining highly activated for prolonged periods.”

That’s where something like the physiological sigh can be useful.

Cranial osteopath Helen Johnson of the Academy of Alchemy explains that the body's fight-or-flight response is, fundamentally, protective. In a genuine emergency, heart rate increases, muscles tense and breathing changes to prepare us to respond to danger. The problem is that our bodies can respond to decidedly less life-threatening modern stressors - deadlines, money worries or relationship problems, for example - using some of the same biological systems.

“Consciously breathing is absolutely one of the quickest and most accessible ways to reset our fight-or-flight response,” says Johnson.

Calling a physiological sigh an ‘off-switch’, then, is probably best understood as shorthand for a regulation tool: something that may help turn down the intensity when your body feels overly activated.

“If you do two to four rounds of physiological sighs, many people will be able to feel a difference in their body and mind,” adds Ghosh, although he stresses that responses are individual.

What does the science say about the physiological sigh?

The research that put cyclic sighing firmly on the wellness map came from Stanford Medicine researchers and was published in Cell Reports Medicine in 2023.

Breathwork was credited as a tool to quite literally "breathe away anxiety". It has been linked to greater improvements in mood than mindfulness meditation, with the cyclic-sighing group showing the biggest increase in positive affect. It was also associated with a significant reduction in respiratory rate.

That doesn't mean one sigh can magically erase chronic stress, however.

“It’s very difficult to say because chronic stress is individual and nuanced,” cautions Ghosh. “Breathwork can be a useful part of managing stress over time, but I wouldn't present any single breathing technique as a solution to chronic stress.”

He describes the physiological sigh instead as part of a “breathwork first aid kit” - something to reach for when you notice yourself becoming overly activated.

Why is it important to reduce stress?

We all know that being stressed doesn't feel nice. But the reason experts care about chronic stress goes considerably further than feeling frazzled before a deadline.

When the brain perceives a threat, it activates systems including the sympathetic nervous system and the hypothalamic-pituitary-adrenal, or HPA, axis. Cortisol is one of the hormones involved in that response.

Cortisol often gets cast as the villain, but that isn't entirely fair. It's a vital hormone involved in functions including metabolism, immune activity and our sleep-wake cycle. The goal isn't to eliminate cortisol or keep it permanently ‘low’; healthy cortisol secretion naturally rises and falls throughout the day.

What researchers are increasingly interested in is dysregulation of our stress systems over time.

So where does breathing fit in? Johnson points out that stress often shows up physically before we fully register how overwhelmed we are. “Many of us don’t link our physical symptoms to stress and are unaware that we are living in a physiological state of fear,” she says.

That’s part of what makes breathwork useful: it gives us something simple to reach for when we notice those early signs of tension.

As Ghosh puts it, “With breathwork we aren't avoiding stress; we're practising the ability to recognise changes in our state and regulate our physiology more effectively.”

Does The Physiological Sigh Really Help To Reduce Stress? I Tried It - Here's My Verdict

I hate to be the person who tells you that planning a wedding is one of the most stressful things you'll ever do, because I adored planning mine. But I was also, at various points, completely overwhelmed.

When plans, expectations, people, money and a fairly enormous amount of emotion are all funnelled towards one single day, even the best decisions can suddenly feel very loaded. In the months beforehand, I had days where the stress felt permanently lodged somewhere between my chest and my throat.

Safe to say, I did a lot of sighing. The more I started practising it, the more I realised that one proper, long exhale could create a tiny break in whatever spiral my brain had wandered into.

Strangely, after being in bits at points during the build-up, I was remarkably calm in the final few days before the wedding.

I've carried the habit with me since. When work deadlines pile up, my inbox starts looking threatening, or I can feel that familiar sense of everything bubbling towards the surface, I'll take myself away from my laptop and do a few physiological sighs: inhale, another little inhale, and then one very long exhale.

Does it remove the deadline? Obviously not. Nor does it suddenly make the source of my stress disappear. But it does seem to create a little distance between the feeling and my reaction to it.

Ghosh's description of it as a “breathwork first aid kit” feels right. I'm not expecting two breaths to solve my problems; I'm using them to get myself into a better state to deal with them.

For something that takes less time than boiling a kettle, I can work with that.

Feeling frazzled? Shop Wellbeing Essentials From Our MC-approved Toolkit:

Fashion month is well and truly underway. From MUAs and hairstylists to session manicurists, prep is complete for one of the most anticipated months in the social calendar.

Considering the nature of my job, I have always been intrigued by the subsequent runway looks, yes, but also the contents of their kits. These industry stalwarts are often working on shows back-to-back and rushing across the city, which means they can only carry around the most hardworking products, which have proved their salt time and time again. To satisfy my curiosity, I consulted Sam McKnight, Fara Homidi, Nick Irwin and other backstage pros for details on the essentials they can't work without...

Fara Homidi, Editorial MUA and Founder

Fara Homidi Essential Face Compact: "I use the Essential Face Compact to perfect the complexion only where needed while preserving the skin’s natural dimension. It can be applied precisely or diffused more broadly, without ever looking like too much."

Egyptian Magic: "My everything salve. I use it to bring a little sheen to the eyelids or across the body for naturally sumptuous skin. I also use it on dry blemishes that are nearly healed: I let it sit while I prep the face, then gently remove the softened dry skin without irritation."

Chanel Precision Démaquillant Yeux Intense: "This bi-phase remover is incredibly gentle and takes makeup off quickly. Backstage, both matter- especially when time is short, and I want the model in my chair to feel comfortable and happy."

Fara Homidi Pool Slick Lash Lacquer: "Lashes can completely shift the attitude of a look. My Pool Slick Lash Lacquer can customise them from softly separated and defined to dark, bold and glossy. The curved wand also makes it easy to lift and reach every lash when working quickly backstage."

Sam McKnight, Celebrity Session Hairstylist and Founder

Hair by Sam McKnight Modern Hairspray Multi-Task Styling Mist: "There's no fashion week without it. Backstage there’s always one in my pocket. Whether I'm styling and need the heat protection, creating volume, sleek styles, or need more shine through the hair, it's my go-to. I can do pretty much anything with it."

YS Park 40G4 Curl Shine Styler Brush 35mm“The right brushes are the key to good hair. It’s important to invest in ones that don’t snag or pull. Some of my favourites are YS Park, Mason & Pearson and Denman. It doesn’t always need to be fancy or expensive. I love my brush that looks like a toothbrush from YS Park. It’s made from wood and has natural bristles – it’s amazing for smoothing fly-aways."

Airtex Net: "Another kit essential is an Airtex Net. I use these to protect the hair when styling, but also to flatten and smooth it when time is short.”

Hair by Sam McKnight Cool Girl Body Volumising & Plumping Cream: "Hair health backstage is always on my mind. I need a product that delivers multiple benefits in one go, so a hybrid is the key to better hair, and one that does what you want it to. My new Cool Girl Body is the product I turn to when I have a model in my chair whose hair needs plumping, thickening and strengthening with heat, humidity and frizz protection. It does a lot!"

Carly Utting, Editorial MUA and MAC Senior Artist

MAC Studio Radiance Face and Body Foundation: "I’m still yet to find a backstage base that beats Face and Body. It makes skin look so believably perfect, with the most incredible balmy finish. Although the new Studio Radiance Skin Tint Stick is definitely giving it a run for its money."

Bobbi Brown Vitamin Enriched Face Base+: "I love the Bobbi Brown Face Base for skin prep, it grips onto the skin beautifully so any base applied on top sits perfectly."

Relavel Extra Large Makeup Case: "I love my Relavel makeup case too, it’s my pop up and go kit with a little of everything in it. It’s a super handy organised makeup case with so many different segments making it easy to grab products quickly."

MAC Groundwork Paint Pot: "Groundwork Paint Pot is a non negotiable in my kit. For me, it’s one of the most perfect brown shades ever made, it has just the right amount of depth and gives the lid this beautifully soft, diffused finish that always looks effortless."

Larry King, Celebrity Session Hairstylist and Founder

Dyson Supersonic™ Origin hair dryer: "It's my go-to for controlled heat and creating a beautiful, polished base. It's particularly important for prepping the hair before styling and achieving a really controlled blow dry."

Larry King Haircare Flyaway With Me Kit: "This is ideal for finishing sleeker looks while keeping them soft. It tames flyaways without creating a wet or overly slick finish, making it perfect for those final touch-ups before models hit the runway."

Dyson Vented Barrel brush – 35mm barrel: "The perfect brush for creating that big, bouncy ’90s blow-dry, loads of volume, movement and a smooth finish without looking too ‘done’."

Sectioning Clips: "One extra non-product thing I’d add is sectioning or styling clips. They’re not glamorous, but for Fashion Week they’re genuinely useful for controlling sections during prep, setting shape while the hair cools, and keeping the styling process clean and efficient."

Nick Irwin, Session Hairstylist and Schwarzkopf Global Ambassador

Schwarzkopf Session label Volumizing Mousse: "This is a super versatile product used across all hair types. Whether it's a wet look, effortless lived-in texture or big, high glam blowouts... This product does it all."

Session Kit, Setting Net: "A setting net is one of those simple kit essentials—it keeps the shape controlled while the hair sets, without disturbing the work underneath.”

Schwarzkopf Session Label The Strong: "This is my go-to strong hairspray. It will lock down everything from sleek pony tails to gravity defining textures that need hold on the runway."

YS Park Pin Tail Comb 12: "A proper session essential—precise, lightweight and reliable. The pin tail gives you total control for clean sectioning and detailed work."

If there’s one thing I want you to take away from this article, it’s that a healthy skin barrier is the number one thing that will improve your skin. Without it, it doesn’t matter how many expensive treatments or buzzy ingredients you throw at it.

And one of the most important ingredients for maintaining a healthy skin barrier? Ceramides. These naturally occurring lipids act like mortar, holding the outermost layer of your skin together and helping prevent moisture loss and protect against external aggressors. Using ceramide-rich skincare, alongside making sure you're not overdoing it with active ingredients, is one of the simplest ways to keep your skin barrier in good condition.

But what if, rather than simply replacing the ceramides our skin loses, we could encourage it to produce more of its own?

That's the thinking behind the latest generation of ceramide skincare, and it represents an interesting development in the skin longevity movement. Rather than focusing exclusively on tackling signs of ageing once they appear, longevity skincare is concerned with maintaining the biological processes that keep our skin functioning at its best for as long as possible.

And Elizabeth Arden, a brand that has been pioneering ceramide skincare for more than 35 years, is getting in on the action. Its iconic Ceramide Capsules have undergone a complete reformulation, introducing new technology designed not only to replenish lost ceramides but also to support the skin's natural production. The idea is to strengthen the skin barrier now while helping to protect it against future damage.

Having used the previous formulation every autumn and winter for years, I was particularly interested to try the new Elizabeth Arden Advanced Gold Ceramide Capsules. Here's everything you need to know about the science behind them, and what happened when I put them to the test.

The Science

Elizabeth Arden has been developing ceramide skincare for more than three decades, but its latest reformulation introduces something new. The fourth generation of its iconic capsules now contains an exclusive, patent-pending P-PAR Longevity Catalyst, developed with input from scientist Dr Fatemah Mohammadi, who holds more than 50 patents in the beauty and pharmaceutical industries.

P-PARs, or peroxisome proliferator-activated receptors, are receptors involved in regulating several important biological processes, including lipid metabolism. In the skin, they play a role in the production of the lipids that help maintain a healthy barrier.

Elizabeth Arden's new P-PAR Longevity Catalyst is designed to activate these receptors, supporting the skin's natural production of essential barrier lipids, including ceramides. In other words, rather than simply applying ceramides to replace those we've lost, the idea is to encourage our skin to produce more of its own.

However, it's worth distinguishing between the proposed science and the clinical results. While the new catalyst is designed to support natural ceramide production, the brand's published clinical findings primarily measure improvements in the visible appearance of skin.

And those claims are fairly bold. According to Elizabeth Arden, skin appeared firmer, smoother and more radiant after seven days. In a consumer study involving 55 participants, 100% agreed that their skin felt dramatically younger after four weeks.

Meanwhile, a separate clinical study involving 37 participants found a 28% reduction in forehead lines and a 22% reduction in nasolabial folds after eight weeks. The brand also claims the formula can take five years off the visible appearance of skin. But how well does it actually work?

How We Test

I've been using the new capsules daily for approximately a month, which has given me time to assess how they've affected the appearance and condition of my skin. I've also been using the previous formulation every autumn and winter for years, so I'm already very familiar with the benefits of ceramide skincare.

In the interests of full disclosure, there's one important factor to consider when looking at my before-and-after photographs. During the testing period, the results of an aesthetic treatment I'd previously undergone began to kick in. The treatment involved two injectables that don't add volume or freeze facial movement but instead boost the skin's hydration from within and stimulate its natural collagen production.

I'll be writing about that treatment in more detail later this month. However, throughout this review, I'll distinguish between the results I can reasonably attribute to the capsules and those that are likely to have come from the aesthetic treatment.

The Verdict

After approximately a month of using the new capsules, my skin looks noticeably healthier and more youthful. It's more radiant, firmer, bouncier and smoother, with fewer visible fine lines. In general, it just looks happier.

The difference between my before-and-after photographs is stark. However, as I've already mentioned, the results of my aesthetic treatment will also have started to kick in during this period.

And it's important to be realistic about which improvements can be attributed to which treatment.

The injectable treatment I underwent was designed to improve hydration from within and stimulate natural collagen production. Consequently, some of the visible firming and plumping of my skin will undoubtedly be down to that treatment.

However, having used Elizabeth Arden's previous Ceramide Capsules year after year, I know the difference that consistently optimising my skin barrier with ceramide skincare can make to its appearance.

That glass-skin radiance is something I've experienced with the previous formulation, too, and it's a result I associate with consistent ceramide barrier care. As for the firming and smoothing, it's only fair to attribute those improvements to a combination of the aesthetic treatment and my topical skincare.

However, I can confidently say that these capsules continue to deliver the benefits that have made them a permanent fixture in my autumn and winter skincare routine.

And while the longevity movement might be introducing increasingly sophisticated technologies, the fundamental principle remains the same: maintaining a healthy skin barrier is one of the most important things you can do for your skin.

The difference is that we're now exploring ways to help our skin maintain that barrier for itself, rather than relying exclusively on replacing what it loses.

More to Try

Frazzled.

If I had a pound for every time that word appeared in my WhatsApp messages, I’d be a rich woman. Between our busy jobs, packed social calendars, complicated family dynamics, constant scrolling and endless notifications, my friends and I regularly convene over our shared sense of freneticism. A lot of the time, we seem to almost audibly buzz with the kind of static charge that might zap us if we got too close.

I’m sure you can relate, on some level. This feeling of being stuck in a state of chronic high alert is so widespread that it’s given rise to a whole new vocabulary. Where two years ago you probably hadn’t discussed your nervous system since GCSE biology, we now encounter it almost daily on our social media feeds, where #nervoussystemregulation has been used over 1.3 million times.

Alongside this growing interest, an entirely new industry has emerged: neurowellness, which the Global Wellness Summit identified as one of the fastest-growing trends for 2026. At one end, it’s a hotbed of technology, with vagus nerve stimulation devices and EEG-guided sleep tools. At the other, it’s sparked a revival of ancient practices that have been part of Eastern cultures for centuries.

Here in the West, we’ve grouped these diverse energetic practices - from acupuncture and ear seeding to reiki, qigong and somatic bodywork - under the rather clunky umbrella of ‘energy healing’. You may have noticed them popping up in wellness studios, spas and hotels, or in adverts for week-long energy healing retreats promising to reunite mind, body and spirit. According to Grand View Research, this formerly niche sector of body, mind and energy healing is worth $156.1 billion, with the market projected to grow to $795.7 billion by 2033.

For many of us, we’re still learning this new energetic vocabulary, which gives the world of energy healing an air of mystery and magic. That’s why I decided to delve into it myself, trying five trending practices to uncover what energy really is, how it gets ‘stuck ’, and whether it’s something we really need to heal.

For more on neurowellness and alternative medicine, check out our guides to somatic healing, vagus nerve tuning and at-home acupressure. It’s also worth reading what one writer learned when she consulted a Chinese Medicine Practitioner about her menstrual cycle and struggles with PMDD.

I Tried Five Popular Energy Healing Practices—and the Emotional Shifts Surprised Me

What is energy?

In her book, Unlock Your Power, tapping expert Poppy Delbridge explains that energy is about far more than how tired or alert we feel. “From a psychological perspective, energy is a communication system,” she writes. “It is a felt-sense of how you are in your body.”

That might sound tricky to get your head around, but as bodywork and integrative practitioner Amanda Tizard puts it, it really means that we are energy. “Just like objects and anything you see in nature, we’re completely made up of energy,” she says. “It’s why you can walk into a room or be around a group of people and feel that energy change.”

It’s a concept we rarely tap into in Western culture, but one that’s deeply rooted in Chinese medicine. “The character 氣 (qi) is often translated as energy, but it’s actually a much bigger concept,” says Ada Ooi, TCM practitioner and founder of 001 London. “Qi describes movement, process and transformation, and it doesn’t just affect emotion and spirit. It impacts the functioning of the whole body.”

Is energy something we can heal?

If we follow TCM beliefs, the connection between qi and the functioning of the whole body - from circulation, digestion, immunity, mood, sleep, and the coordination between our organs - makes keeping our energy ‘healthy’ quite important.

Interestingly, though, none of the three practitioners is keen on the phrase ‘energy healing’. “A lot of clients resonate with it, but I tend to avoid using it in private practice,” says Tizard. “What we’re really talking about with this work is moving emotion and changing how we feel.”

Moving energy is something Ooi also talks about. “Practices like Qigong move qi through the meridian networks of your body,” she says, explaining that these meridians are maps of how energy and blood move through our bodies. “Each has a direction and territory,” she tells me. “When we work with them, we’re prompting the body to regulate itself. In Western terms, this is described through the nervous system; shifting someone out of a chronic stress state so the body can do the repair work it already knows how to do.”

What are the benefits of working with energy?

‘Energy healing’ practices, for want of a better phrase, are varied and far-reaching, so choosing the right one for you will depend on what you’re struggling with. Broadly speaking, though, many are intended to promote relaxation and shift you from a state of fight-or-flight towards rest-and-digest. With that can come improvements in sleep quality and reductions in tension, fatigue, stress and anxiety, with some practices also being used to manage physical pain.

Acupuncture is one example: research has shown it to reduce symptoms of anxiety and provide relief from chronic stress. There’s also evidence for emotional freedom techniques (EFT), which Delbridge uses in her own method of Rapid Tapping. Studies have found that a single hour of clinical EFT can reduce cortisol levels by up to 24%.

“The act of tapping sends a calming signal to the amygdala - the part of your brain that governs your stress response,” Delbridge explains. “Doing so gives the body the message that ‘this is safe’ whilst we ask your mind to look at the difficult thing.”

I Spent a Month Experimenting With Energy Healing - Five Practices I Tried

Now, to my whistle-stop tour of energy healing. Before we go any further, though, a disclaimer: bouncing between five different practices over the course of a month is unlikely to be the optimal approach, nor is ‘healing your energy’ something you can achieve in a single session.

That said, even in this short space of time, I learned some surprising things. Most notably, I came away feeling more connected to the relationship between my mind and body.

1. Acupuncture

I’ll start with my favourite, because I haven’t stopped thinking about it since. When I rang the doorbell to Ada Ooi’s Marylebone clinic, I had no idea what to expect. I knew I was there for an Integrav Wellness consultation rooted in Chinese medicine, and that Ooi specialises in acupuncture and ear seeding, having previously used her ear seeds at home (more on those later).

What I wasn’t prepared for was how much it would feel like a traditional doctor’s appointment – only better. Unlike many of the wellness practices I’d tried, much of our consultation was spent talking. Ooi was kind but direct, a combination I immediately warmed to. She asked about my diet, exercise routine, bowel habits, emotional state, stress levels and work schedule before asking me to open my mouth so she could look at my tongue. Yes, you read that right.

From the colour and texture of my tongue, along with the teeth indentations at the sides, Ooi explained that she was seeing signs of energy deficiency. My pulse, when she checked it, backed this up.

Having concluded that my overall energy reserves were low - something I knew in my gut but had been ignoring for some time - it was time for the hands-on work. Most of the session centred on acupuncture, with Ooi placing needles around my feet and lower legs, abdomen, scalp and temples. Some definitely prompted more sensation than others, but none were painful, and the whole process was generally relaxing.

What surprised me was how different I felt when I left. My legs felt lighter, the tightness in my chest had eased slightly and, stick with me here, my forehead felt more…spacious?

More than anything, though, I felt like Ooi had really seen me. She’d picked up on things I’d been struggling with without me having to spell them out, then offered kind but firm advice that really resonated. My body felt tangibly better for the experience, and I’m already itching to book another session.

2. EFT Tapping

My tapping appointment with Poppy Delbridge came just 24 hours after seeing Ooi, so it’s worth bearing in mind that I was experiencing the cumulative effects of both sessions.

We met over WhatsApp video, and I was nervous. As someone who’s naturally shy, the idea of tapping on my face while reciting affirmations with someone watching from the other side of a screen sounded, frankly, awful. But having previously tried Poppy’s tapping sessions independently after hearing her on Fearne Cotton’s Happy Place podcast, I had some sense of how powerful the practice could be.

So, with a deep breath, we got into it - following Poppy’s own Rapid Tapping method - which combines elements of EFT with manifestation. She couldn’t have been lovelier, and I was grateful that she did the whole thing with me, which made me feel a little less like a deer in the headlights.

What I like about tapping is the way it can help you bypass negative self-talk. I typically struggle with affirmations, but focusing on the physical act of tapping made it easier to repeat the words without getting caught up in whether I believed them.

I’m not going to tell you I felt magically at ease. I was still self-conscious at times and struggled to be fully present. But what I love is how easily I can keep practising it. Because whilst an initial session with a practitioner is helpful, once you get the hang of it, you can do it independently at home. Delbridge’s recommendation? Ten minutes in the morning before you start your day.

Even after one session, I noticed an emotional shift. I’m not a crier, but the next morning, sitting outside with my coffee, I suddenly had my Cameron Diaz moment (if you haven’t seen The Holiday, never mind). It wasn’t a big sob, but I did feel better afterwards, and I’ve since made tapping part of my morning routine.

3. Emotional somatic release

If you’ve seen the women breaking down into cathartic-looking sobs on your TikTok feed, you’ll have some idea of what emotional somatic release can look like.

For me, it didn’t quite go that way. I didn’t really expect it to. I struggle to let go and express outward emotion at the best of times, so while I secretly hoped for one huge release, I wasn’t convinced it was going to happen.

Instead, I found the whole thing intriguing, if a little confusing. I met my practitioner, Amanda Tizard, at HOME - one of my favourite wellness studios in London. As the name suggests, it feels safe and cosy as soon as you walk in; all wooden floorboards and incense aromas.

Once in the treatment room, Tizard asked me about my history and why I was there. Then we got started. The practice involved entering a deeply relaxed, hypnotic state where I could allow my mind to move towards a particular memory or sensation. Tizard explained that a lot of the time these memories are preverbal, meaning they won’t be photographic, but can show up more as colours and shapes. This was certainly true for me and, as someone who has never done hypnotherapy before, it was an entirely new experience.

At times, I did question whether I was speaking from my younger self or whether my adult brain was simply making the answers up. But each time I shared my doubts, Tizard was gentle and reassuring, encouraging me to trust myself and adjusting to my pace.

At the end, I did get a release of sorts: the giggles. Just like crying, Tizard says laughter can release energy, and going by the way I felt later that evening, I’d say that was the case for me. I noticed my stomach doing somersaults and experienced a butterfly-like sensation, despite having nothing obvious to be nervous about.

The best part? The next morning, at my regular talk therapy session, I felt much more able to speak freely. I usually struggle to articulate my feelings and rarely feel safe enough to share openly, but that day I felt lighter and more in tune with what was going on in my body.

4. Reiki

My one-hour Reiki session at Neal’s Yard Remedies in Covent Garden was hands down one of the most relaxing hours of my life. Reiki, a Japanese practice centred on the concept of universal life force energy, is intended to promote relaxation and wellbeing.

It certainly did the former for me, although I didn’t experience any dramatic energy shifts during the hour. As Ooi pointed out when I told her this, these practices aren’t quick fixes - the key is consistency and commitment.

Personally, I can see the appeal of Reiki for everyday stress and tension, but perhaps not for any deeply embedded worries. During my appointment, my therapist combined it with sound healing, massage and breathwork, leaving me in a somewhat dizzy state of drowsiness. At times, I even felt as though my body was being pulled gently in one direction and wondered whether I was visibly moving.

Of all the practices I tried, it was probably the one I’d be least likely to return to. But I know people who absolutely love it, which perhaps says as much about the individual nature of these practices as it does about Reiki itself.

5. Ear seeding

Lastly, ear seeding. Similar to acupuncture, these tiny studs, which look a little like gemstones, are placed on specific points of the ear. In traditional Chinese medicine, the ear is considered a microsystem representing different parts of the body, with different points corresponding to different functions.

I used 001 Acu-Studs, which come with a guide to the different points on the ear. I chose points associated with anxiety, digestion and hormone balance. The idea is to leave the seeds in place for a few days, pressing them periodically for additional stimulation.

It’s impossible to know from my experience alone how much of the effect was placebo, but I did feel noticeably calmer on the days I wore them. I’d often press them when I was feeling overwhelmed by work, and even that became a soothing little ritual.

There’s no doubt I felt a stronger effect from my acupuncture session with Ooi, but for something simple I could incorporate into everyday life, the ear seeds get a tick from me.

The verdict: can energy healing cure an overstimulated nervous system?

It’s been a whirlwind of a month, and at times I’ve felt a little like I’ve been tossed around in a washing machine. But now that I’m finally hanging out to dry, I’ve noticed a significant shift in how my body feels.

As the experts pointed out to me, I think the phrase ‘energy healing’ is ultimately a little reductive, missing much of the nuance between practices that can be vastly different from one another. It also implies a kind of magical fix - and none of these is that.

Instead, they’re an alternative way of unlocking emotions you may have buried deep in your mind and body, and for me, they provided a route into feelings and sensations that I struggle to articulate through talk alone. If you’re someone who finds it difficult to open up in therapy, notices stress manifesting physically, or can’t quite pinpoint what’s bothering you, I think these practices offer another way in.

In short, after a month of experimenting, I’m convinced there’s value in paying closer attention to the energetic frequency we’re operating on - and, for me, tapping into that had a surprisingly significant effect.

Shop MC-UK approved energy healing products now:

Every 15 seconds, somebody searches the NHS website for answers about high blood pressure. And while around one third of UK adults are thought to be living with the condition—also known as hypertension—only around half are believed to be diagnosed. Cue concerns around heart disease, heart attacks, strokes, heart failure, kidney disease and vascular dementia, all listed on the NHS webpage. Here to help change that? Huawei's Watch D3, the latest health-tech launch from the number one wearable brand globally* and the industry’s only smartwatch with a medical-grade inflatable cuff for round-the-clock blood-pressure monitoring, making taking control of your health just that little bit easier.

The question is no longer whether a smartwatch can tell you that your blood pressure might be worth investigating, but whether your smartwatch is actually capable of measuring it. Where a single blood pressure reading provides only a snapshot, continuous monitoring starts to paint a wider, far more useful picture. The Huawei Watch D3, with its innovative inflatable airbag, offers the ability to do exactly that.

Start a 24-hour auto-monitoring plan any time, track your blood pressure through every event in the day—from post-exercise to sleep—and view your results in the Huawei Health app. It will even generate an ambulatory blood pressure monitoring report to send straight to your GP, and can also assess whether your blood pressure is in a suitable range before you start exercising, helping you to identify when you can push yourself or if you need to hold off.

The Huawei Watch D3 also tracks 11 other key health indicators through its Health Glance feature, from heart rate, arrhythmia and rhythm to sleep and daily step count. Plus, there's a real-time account of your emotional wellbeing, highlighting when you feel calm, stressed or relaxed. All of which you can share with your family and friends through the Huawei Health Community.

Does all that capability raise the question of exactly how all of these components fit into one wearable device? The answer is rather sleekly. Picture an ergonomic design, at just 11.3 mm thick and 40g in weight—the watch body far more streamlined than you might imagine—while the airbag strap measures in at 5.5 mm, keeping the watch feeling light and non-cumbersome, even through the night.

With three colours to choose from—black, white, and mocha gold—there's an option to suit every kind of wardrobe. And Huawei Watch D3 comes with NFC payments, plus over 100+ sports modes and six days of battery life as well as being compatible with both iOS and Android.

If heart health isn't your top priority, Huawei's other new drop, the Huawei GT 7 Series has been created with outdoor enthusiasts and sports fans in mind. A mind-blowing 3,000 ski resort maps are ready to be downloaded onto the tiny screen, alongside slope gradient tracking, team mate locations and voice alerts to assist with safety.

Huawei aren't holding back when it comes to health tech advancements, that's for certain. Feeling like we're in control of our own health has never been easier, and Marie Claire readers can receive an exclusive £20 discount when buying the Huawei Watch D3 through the Huawei website from the 23^rd September to the 3^rd November with code "AMC20".

Shop the Huawei Watch D3

With rain and grey skies comes a new season, Autumn/Winter 2026, which ironically means there is plenty to feel sunny about. From souped-up tailoring to daytime sequins you can pair with a trench coat, these seven looks encapsulate the season ahead.

Chanel's extreme waistline—not just dropped by a few inches but almost a foot—is the most recognisable silhouette of Autumn/Winter. Accentuated with a belt, and comprised of separates rather than a sheath dress, this is the contemporary take on the flapper. In contrast, meanwhile, Max Mara's most famous item of clothing might be its classic camel coat, but a rival emerges this Autumn in the form of a funnel-necked and delightfully brick red coat. This is statement outerwear at its finest.

Wool coat, stretch wool-blend denim pants, Max Mara; cotton twill blazer, two-tone wool and cotton twill skirt, wool crepe shirt, belt, Chanel

A material can be armour as well as something more seductive—at least according to Maria Grazia Chiuri. For her debut at Fendi, the designer presented black lace dresses with smart white collars, a contrast between soft and starched that you can conjure in your own wardrobe this Autumn.

Leather lace dress, 5 Sisters leather collar, socks, pumps, Fendi

A trouser suit—tweaked with new-season details—sums up the back-to-business mood of September. Louis Vuitton's has giant buttons and curved lapels for a more statement, less square approach to tailoring. Dior's lighter-than-air gowns recast the princess dress, especially with the addition of an exquisite train. There's a rule for those lucky enough to own such a garment—don't save it for best.

Oversized wool blazer, wool pants, beanie, earrings, Louis Vuitton; ruffled cotton lace top and train skirt, Christian Dior

A blouse tucked into a ditsy-print skirt, studded clogs and a pendant necklace (an enamel tulip hand-painted with a hummingbird); these pieces heralded the return of folk at Chloé. It's a uniform that's artistically nostalgic yet just as relevant this season as the genre's '60s heyday.

Fitted silk poplin shirt, organic silk crêpe de chine skirt, long necklace, clogs, Chloé; hat, Hermès

Mermaid-esque sequins—big enough to fill the palm of one's hand—underneath a single-breasted trench coat perfectly summarises the new Celine, which contains multitudes and loves to layer the unexpected.

Tulle top and skirt embroidered with metallic sequins, wool mac coat, thigh-high boots, Celine

Credits:
Photographer: Pelle Lannefors
Fashion Editor: Florence Deladrière
Model: Eduarda Vieira @ Premium
Make-up: Carole Hannah @ Airport Agency
Hair: Sébastien Le Corroller @ Airport Agency
Casting: Barbara Blanchard
Production: Corinne Piton
Fashion Assistant: Charlotte Wagner
Photographer Assistant: Yiouli itskou
Digital Assistant: Julia Dansarie

I've been writing about health and fitness for almost a decade, so you could say I'm familiar with every wellness trick in the book. I'm a big believer in following wellness that works, but the second said trending hacks start to involve colour-coded planners, five-step morning routines or a suspicious amount of admin, I lose interest. I want to sleep better, feel calmer and generally function like a more well-rested human being, but I don't want improving my wellbeing to become another full-time job.

Which is why micro habits have been sounding increasingly appealing. They're deliberately small behaviours designed to fit into your existing life rather than requiring you to overhaul it. The MC team has already investigated everything from neuroscientist-approved productivity tips and journalling to whether sleepmaxxing is actually worth the hype, but I was interested in something much simpler: could giving my day a little more structure have a knock-on effect on how well I slept?

I was intrigued to find out after a new 2026 study found that older adults with more regular daily routines reported less physical pain and fewer depressive symptoms, including those experiencing insomnia. It's a small study of 67 people and can't prove that routine itself caused those improvements, but the findings raise an interesting question about how the rhythm of our days might influence our wellbeing, rather than looking solely at what happens after our heads hit the pillow.

There is evidence for regularity elsewhere, too. A 2025 study found that greater sleep regularity was associated with a lower subsequent risk of depression and anxiety. Again, that's an association rather than proof of cause and effect, but it was enough to pique my interest. So, rather than reinventing my entire night-time routine, I tried spending ten minutes each morning loosely mapping out my day. The results? Keep reading to find out.

Whilst you're here, don't miss our guides to avoidable energy-draining habits, how to boost energy, and how to beat fatigue.

Can Keeping A Daily Schedule Improve Sleep? What The Experts Think

What is a micro habit?

A micro habit is essentially a behaviour small enough to feel genuinely achievable. The idea isn't to wake up one Monday morning as a completely new person; it's to make one change simple enough that you're more likely to repeat it.

Not convinced? Take a look at this UCL research, which found that the more consistently people repeated a new behaviour, the more likely it was to become a habit. Put simply, repetition matters.

Psychotherapist and author Eloise Skinner tells me structure can also help us feel "more organised, ordered and supported", particularly if we're prone to anxiety, overwhelm or struggling with routine. "With a daily schedule, we also reduce the number of choices we need to make each day, which can reduce 'decision fatigue'," she explains.

Dr Nadia Ahmad agrees that keeping things manageable is important. "The key with micro habits is that they should feel achievable," she says. "It could be as simple as writing tomorrow's three priorities, spending five minutes preparing for the next day, or keeping a consistent morning wake time."

Can keeping a daily schedule really improve your sleep?

Possibly - but not because owning a beautifully organised diary magically makes you sleepier.

Ahmad explains that regularity helps support our circadian rhythm, the body's internal sleep-wake cycle. "Our circadian rhythm responds well to consistency, so getting up, eating, exercising and going to bed at broadly similar times can support the body's natural sleep pattern."

There's a psychological element, too. Skinner says our brains are often reassured by "a sense of structure and familiarity" because it removes some of the uncertainty and decision-making from our day. If sleep is important to us, she adds, keeping track of our time can help us actually reserve space for winding down rather than discovering, once again, that it's somehow 11.47pm and we're still doing life admin. *Guilty*

What does the science say on the method?

New research into daily routines has looked at what's known as behavioural-social rhythms - essentially, the patterns we create around when we wake, eat, socialise and sleep. Researchers found that people with more regular routines reported fewer depressive symptoms and less pain, even when sleep quality was taken into account.

And while nobody needs to start scheduling lunch to the minute, there could be something useful in giving the day a little shape. Skinner points out that "setting our schedule in advance can also help us establish our values and priorities, aligning our actions with things we feel to be meaningful for us." If getting enough sleep is one of those priorities, putting a rough framework around your day may simply make it easier to protect the time for it.

Are there any downsides to keeping a daily schedule?

As the saying goes, moderation is key. Skinner explains: "As with any wellbeing practice, performing it to an extent that feels restrictive or controlling could actually have a negative impact on our wellbeing or mental health." Instead, she advises experimenting with small changes, noticing what feels supportive and adapting anything that begins creating more pressure than it removes.

Ahmad also stresses that routines aren't treatment. "For people living with insomnia, persistent pain or low mood, routines can be supportive, but they are not a replacement for appropriate medical assessment and treatment." If sleep problems are persistent or affecting day-to-day life, the NHS also advises speaking to a GP.

I Kept a Daily Schedule for a Week to Improve My Sleep—My Honest Thoughts

Days one to three

I started exactly as you'd expect someone starting a new wellness experiment to start: extremely keen and absolutely convinced I was going to nail it. Knowing myself, however, I set a ten-minute timer to be safe. This was supposed to be messy, useful and beneficial - not another route into maximising my productivity and optimising every waking moment.

I've tried productivity journals that break the day down hour by hour before, and I find them oddly stressful. If a meeting moves, lunch runs late or, frankly, life happens, suddenly it looks as though you're behind on your own existence. So I deliberately kept mine vague: work, lunch, exercise, dinner, switch-off time and bed.

I struggled not to overcomplicate it at first, but by day three I'd got the hang of stopping when my timer went off. Sleep-wise? Nothing dramatic happened. I mostly felt a bit smug about keeping up my new habit, although I did notice that having the bones of my day on paper made everything feel slightly less chaotic.

Days four to seven

By the latter half of the week, I'd started looking forward to my ten-minute planning sessions. I still left enough space for plans to change, but one part of my schedule became unusually non-negotiable: a sharp 10 pm bedtime.

And this, I think, was where the experiment became useful. Skinner had told me that scheduling could help us "find a routine that feels sustainable and repeatable, rather than always getting to bed late, or not feeling as if we have enough time to wind down". Seeing bedtime written down meant I stopped treating sleep as whatever happened once I'd finished everything else.

By the end of the week, I was clocking close to nine hours on several nights. Obviously, one woman, one notebook and seven days do not constitute a scientific trial, and I can't say my schedule caused me to sleep longer. But it did reveal something about my habits: perhaps my problem wasn't always that I couldn't sleep. Sometimes, I simply wasn't protecting enough time to do it.

Counting Sheep? Shop MC-approved Sleep Essentials Below:

As Marie Claire's Fashion Director, it's my job to stay on top of the latest Autumn/Winter 2026 trends, but more importantly, to keep you in the know about which designers to have on your radar, which pieces are dropping when and, most crucially, which are worth the investment.

Mytheresa continues to be my go-to shopping destination when I'm looking to add to my forever wardrobe. From hero designers such as Phoebe Philo and Prada to contemporary labels such as Rohé and Toteme, if you're a regular on its New In page, you'll know that when looking for the most sought-after pieces from each collection, Mytheresa delivers.

Knowing which pieces to buy can feel overwhelming, which is why I've done the scrolling, so you don't have to. A great coat is a priority on my autumn/winter shopping list, and Mytheresa always has The Frankie Shop's latest colourways and styles. When it comes to timeless tailoring to take me from desk to dinner, Magda Butrym and Stella McCartney are my first ports of call. And then, of course, as anyone who knows me well knows, colour and print are the cornerstones of my wardrobe — something Mytheresa does very well, buying into designers such as Dries Van Noten, Dôen and La DoubleJ. Intrigued? Below, I've selected 13 of Mytheresa's latest arrivals that will bring new-season energy to your everyday wardrobe, whilst also proving to be pieces you will love and wear for seasons to come.

Shop My Edit of 13 New-In Autumn Buys from Mytheresa

When Beyoncé announced the launch of her haircare brand Cécred, back in 2024, like many people in beauty, I paused. We've seen many celebrity hair care lines come and go, but with Queen Bey at the helm—a woman whose iconic hair transformations have defined pop culture for decades—and a reported six years of research behind the line, anticipation was at an all-time high.

Now that the line has officially crossed the pond and hit UK soil, launching nationwide at Space NK, the big question remains: does the formula live up to the hype? Especially when tested on low-porosity, yet dense 4C hair.

How We Test

Before the launch, I was invited down to Salt Salon in Borough Market to test the range. I have to admit that I was apprehensive. After wearing my 4C coils in back-to-back knotless braids for about two years, I would be lying if I said I was up to date on my hair's texture, damage, or styling options.

My hair is both dense and composed of fine strands, which means it tends to pick up any humidity in the air the second I step outside, so to play it safe, I went into the appointment and requested the brand's 'sleeked-out' hairstyling, aka a slicked-back bun.

Upon arrival, we were greeted by Vice Chairwoman Ms. Tina Lawson, Grace Ray (who's also ex-Living Proof) and the brand's lead global hairstylist, Neal Farinah, who broke down some of the formulations and shared the history of the brand and the decision to create a range that could work seamlessly for braids, blowouts, and everything in between.

Despite the warm welcome, after being handed their styling range—which the brand cites as offering heat protection up to 232°C/450°F alongside styling, right down to the hair gel—my journalistic scepticism went into overdrive. To get the 411 on the range, I spoke to the Cécred’s team to interrogate the molecular science behind the bottles, along with a full salon experience.

First Impressions

At first glance, the sleek, architectural packaging is undeniably striking—it feels substantial and luxurious, with enough texture to help prevent in-shower slippage. But beyond shelf appeal, Cécred relies heavily on serious hair science, centred around its patent-pending Bioactive Keratin Ferment technology. To understand how this technology sets itself apart on the market, I spoke with Dr Kari Williams, Trichologist and Cécred Educator, to break down how the formulas interact with different hair textures.

"Bioactive Keratin Ferment is Cécred’s patent-pending repair technology, made with keratin, honey and lactobacillus ferment," explains Dr Kari. "The keratin is derived from wool and is biomimetic to human hair, meaning it closely resembles the keratin proteins found in the hair fibre." The Trichologist adds that "through fermentation, the keratin is broken down into a smaller molecular size, allowing it to penetrate more deeply into the hair and help replace depleted proteins. The technology is designed to strengthen hair from within, instead of simply coating the hair’s surface."

As most beauty lovers know, when navigating international rollouts post-Brexit, compliance standards can often force reformulations or delay product SKUs. However, Dr Kari reassured us that British consumers are receiving the exact same uncompromised formulas. "We’ve formulated under strict global guidelines from the beginning, so Cécred formulas are all compliant."

"Cécred’s testing has shown benefits including increased resistance to breakage, improved smoothness and damage repair caused by chemical processing. We’ve validated this through clinical, consumer, and salon testing across three continents."

Salon culture has always been rooted in deep care, rest, and emotional connection. Dr Kari notes that all of this is crucial to the range, and the home-use collection attempts to mirror that exact salon feeling. "The salon has always been about more than a finished look. It’s a place of care, confidence, ritual and connection, and Cécred was created with that in mind," Dr Kari shares. "We believe that everyone should feel important and seen, and that applies to every facet of the brand. Using Cécred at home feels just as uplifting as a visit to the salon does. Our products are an incredibly transformative system, but they’re also a ritual."

How to Apply

When it came to my own chance to experience this 'more than product' feeling, I can say that from the moment I sat at the wash bowl to the final look, I felt completely at ease. Having taken out my braids two days before the appointment, I was acutely aware that my detangling skills aren't always up to par. However, the detangler spray—housed in a standout electric blue bottle— melted through residual buildup and broke down leftover detangling knots before my hair was prepped for treatment.

Next, after a thorough shampoo, I was placed under the dryer for a restoring hot oil treatment to deeply rehydrate my thirsty strands from scalp to tip. Once thoroughly nourished, it was time to get styled. Despite going into the appointment with sleek ambitions, after being in the trusted hands of the team and celebrity hairstylist Zateesha Barbour, I agreed to a different approach. Cécred's Neal Farinah cut my hair into a sharp bob.

To style, Farinah hot-combed the roots before using the brand's hairspray from the range, then straightened it. Despite the heat and direct tension, my hair didn't fall off the bone—it retained its integrity, strength, and resilience, revealing a silk press that left it shiny from root to tip. Frankly, since the word 'shiny' and my hair have never historically been in the same conversation, I was sold on the styling range's heat-protection credibility.

The Verdict

I went into the appointment at Salt with a slicked-back style in mind, and I was particularly interested to see whether the bob would hold. In the past, no matter the moisture treatment or the salon expertise, my hair tends to revert quickly because I sweat from my scalp outwards. Despite the sudden temperature change and the windier autumn weather, after a hot journey home on the tube, my hair stayed firmly in place.

What really sold me on the range, however, was the condition of my hair afterwards. Two days after the appointment, my hair still has a striking, visible shine, and despite losing a headscarf and bonnet (or two) while sleeping, even just brushed out, it stayed almost pin straight. It still feels remarkably soft and moisturised and I have no doubt that a quick once-over with the straightener would instantly bring it back to life and return it to the exact results I left with.

I firmly believe a professional cut makes all subsequent at-home maintenance much easier, so I am genuinely excited to see whether I can recreate this look myself. The real test will ultimately come down to whether I am able to mirror these results during my own wash day, but with how straightforward and intuitive the steps are with Cécred, I have no doubt that it is going to become a permanent staple in my hair care routine going forward.

More to Try

I'm going to caveat something right at the start: I am the least zen person, ever. I've never been what you'd describe as chill - something that, as I've got older and life has got more - well, complex, let's say - has only got worse.

Three kids, a dog and a job (albeit one that I love) combine to make my days not only wonderfully full but also ever so slightly chaotic, too. Let me tell you, family life (especially when it includes parenting teenagers) is not for the faint-hearted.

It's something I'm all too aware I need to work on. I'm not really one for tracking stats and metrics, but I have been wearing an Oura ring for a couple of years now, and if there's one thing it's great at, it's telling me when I'm stressed. Which seems to be all the time. Combine this with fluctuating hormones in perimenopause, and it's safe to say it's a recipe for nervous system disaster.

I know I'm not alone, but as a Health and Fitness Writer, I'm also painfully aware of the toll a dysregulated nervous system is having on my health, both mental and physical. And the science agrees: studies (like this one, published in the journal Future Science OA) show that long-term stress impacts brain health, immune function, sleep, gut health and can trigger inflammation. So far, so worrying - but it's not all bad news, as there are simple ways we can all work on regulating our nervous system to reduce overall stress.

But the fact is that I need simple, and I need quick. So, when I was asked to test out some five-minute nervous system resets every day for a week, it felt like the perfect challenge. Keep scrolling to find out how I got on, but in the meantime, you might be interested to read up on how our Health Writers got on when we tried swapping an evening scroll for a 20-minute wind-down ritual, stacking our week with low-stimulation moments and living more optimistically for a month, here.

Think 5-Minutes Isn’t Enough To Soothe Your Nervous System? I Tested It - Here's What Worked

What are 5-minute nervous system resets?

In a refreshing change from much of the wellness space, five-minute nervous system resets are exactly what you'd think they are: five minutes of intentional calming practices, designed to work as a kind of stress circuit breaker, if you will.

"Five-minute nervous system resets are short, intentional practices that help shift the body out of a stress response state and back into a calmer, more regulated mode," explains Dr Tom Maggs, chief medical officer at Healthwords. "They work by activating the parasympathetic nervous system, the branch responsible for rest, digestion, recovery and emotional balance. These resets are deliberately simple and low effort, making them easy to integrate into daily life.

"Breathwork, stepping outside for fresh air, walking without a phone, grounding exercises, gentle stretching, or even splashing cool water on the face can all act as quick interventions that interrupt the cycle of chronic stress many people experience throughout the day." Sounds good, right?

What are the benefits of 5-minute nervous system resets?

Most of us probably know that a calm and regulated nervous system is unequivocally a good thing, but it's not always easy to achieve - especially when we're being bombarded with wellness advice at every turn.

So, what exactly are the benefits of five-minute nervous system resets? Let's dive in.

1. They're an antidote to 'always on' culture

Finding modern life draining? Yep, us too. Productivity and hustle culture are very real, and we're all constantly bombarded with notifications, emails, messages and more - all day, every day. The solution? A few five-minute rests scattered throughout the day can make all the difference.

"Short breaks can help reduce the sense of being constantly 'on' and give you an opportunity to come down from that heightened state," shares Dr Tom MacLaren, consultant psychiatrist at Recognition Health. "Mentally, they can help with stress, irritability and feeling overwhelmed, while also giving you a chance to return to a task with a clearer head."

2. They calm our stress response

As you'd expect, short nervous system resets are quite literally designed to calm our stress response and help us move from a fight-or-flight state into our parasympathetic nervous system (a relaxed state).

“When we’re stressed, our bodies can enter a heightened state of alert, which can affect everything from our heart rate and breathing to our ability to concentrate," explains Yetunde Bankole, Head of Mental Health and Wellbeing at Vitality. "A short calming practice can help interrupt that immediate stress response, allowing us to slow our breathing, release some physical tension and feel more grounded."

3. They help us think more clearly

Struggling to focus? You're not alone.

"Mentally, even a brief pause can help create some distance from racing thoughts or feelings of overwhelm, which may make it easier to think clearly and respond to a situation rather than simply react to it," shares Bankole.

4. They boost resilience

If there's one metric I track consistently, it's resilience. But far from simply being a nice-to-have, resilience is crucial not only to help us deal with the stress and pressures of the here and now, but also to future-proof our bodies (and brains) to be able to handle life's curveballs when they arise, too.

And while they might not sound like much, short five-minute nervous system resets are a brilliant way to work on and improve our resilience.

"Five-minute nervous system resets activate the parasympathetic nervous system, which supports recovery, improves mood, and can make you more resilient to ongoing stress," shares Dr Mayoni Gooneratne, executive medical director of PHC Clinics.

5. They relax the body

The benefits of a five-minute nervous system reset extend way beyond the brain. Just as we can feel stress within our bodies, we can also experience the benefit of reducing it physically.

"There is a physical side to this too," agrees Dr MacLaren. "When we're stressed, we can hold tension in our muscles, breathe more shallowly and feel our heart rate increase. Slowing down and breathing more calmly can help the body move towards a more relaxed state."

The result? Improved sleep, mood, energy and focus. Tell us again why we don't have time for them...

The 5-minute nervous system resets I tried

Honestly, I'm not exaggerating when I say that one of the toughest parts of this trial was which resets to choose - there are a plethora of nervous system-boosting habits that I'm convinced I'd benefit from - so I asked the experts to help me narrow it down.

The one they all recommend? Breathwork. This can take a few different forms - a physiological sigh (a normal breath in followed by another, shorter one and a deep exhale), box breathing (inhaling, holding, exhaling and pausing for four seconds each) and slow, diaphragmatic breathing are all great options here.

Additionally, I opt for grounding, walking in nature, gentle movement, doing nothing (bliss!) and a five-minute brain dump - but really, it's all very subjective; the trick is to find what calms and relaxes you, and go with that.

When should we be using 5-minute nervous system resets?

Always one for the details, I want to know exactly how and when to perform these nervous system resets (that Type A personality can be a hurdle!) - but the experts do share a word of caution here.

"It's important not to overstate what five minutes can do," cautions Dr MacLaren. "These resets aren't a cure for anxiety, depression or chronic stress, but they are a very accessible way of supporting your mental wellbeing and managing everyday pressure."

Noted. And I also need to let that perfectionism slide, too. "The most effective resets are simple and repeatable," shares Dr Maggs. "Choosing something you can do anywhere makes it easier to build the habit. Repeating these practices regularly allows the benefits to compound over time. The aim is not perfection, but creating small moments where the body can shift out of 'fight or flight'."

Crucially - and this is something I'm totally guilty of - this is as much about practising these habits when you're not stressed and overwhelmed as it is remembering to utilise them when you are under pressure.

"We can use these techniques as many times as we wish," advises yoga teacher and wellness practitioner, Jack Bryant. "However, the nervous system learns through repetition. Consistency is better than doing one long session a week because it trains your brain to access a state of calm on demand.

"As with any practice, it needs to be sustainable. If every other day is sustainable for you, that’s perfect. If you have time for once, or even twice, a day, enjoy."

I tried 5-minute nervous system resets every day for a week - here's what really works

Days one to three: breathwork and gentle movement

To say I'm keen to get started is an understatement - my kids have just returned to school after what feels like the longest summer ever - and my nervous system is in shreds. So, I need to pull out the big guns for the first few days - hence why I plump for breathwork (the universally backed habit that the experts maintain really works) and gentle movement.

If I'm completely honest, breathwork is something I've always been a little apprehensive about. As an anxious person, my breathing is always one of the first things to go when I'm feeling under pressure, so I've previously shied away from focusing on it, more through fear than anything else.

However, breathwork and nervous system regulation expert Sam Adams reassures me I'm far from alone, here, and she gives me a few entry-level exercises to try out.

"Breathing at a slow, steady rhythm can help organise the interaction between our breathing, heart rhythm and the pressure-regulating reflexes of the cardiovascular system," she tells me. "It gives the nervous system a predictable pattern to follow, which may reduce some of the internal 'noise' we experience when we’re stressed or overloaded."

So, during one typically busy morning, I take myself off and sit quietly, preparing to focus solely on breathing in and out. Adams recommends a rhythmic breathing practice, where I allow my shoulders and jaw to soften and spend the first 30 seconds simply noticing my breathing without trying to change it.

Next, I breathe gently in through my nose for a count of five and gently out for a count of five, aiming to keep the breath smooth, quiet and comfortable.

"The important thing is not to take big, deep breaths," advises Adams. "Think rhythm rather than volume: the breath should feel light and unforced. If five seconds feels too long, shorten the count to four seconds in and four seconds out. If you feel lightheaded, strained or uncomfortable, return to your normal breathing."

Full disclosure: it takes me a little while to settle into it and to calm my racing mind, but before I know it, my shoulders have dropped, and I swear my heart rate has slowed. Overall, I've been tapped out of my real life for less than 10 minutes, and I'm already feeling calmer.

The tricky part, for me, is remembering to repeat the process a few times each day - I'm a one-and-done kind of person, so it's tempting to think I've ticked breathwork off once I've tried it - but I have the experts' comments about consistency ringing in my ears. I find setting a timer on my phone each hour helps, too.

Next up, some gentle movement. Despite owning a walking pad under my desk, I'm a sucker for sitting down while I'm working (I feel like I can focus better when my body is still), and I'm guilty of spending hours typing in the same position. I know from stiffness in my back and neck that I could absolutely do with taking more movement breaks, so I'm keen to see if these five-minute breaks will help.

Unlike breathwork, I find incorporating gentle movement way more intuitive - a few shoulder rolls force me into improved posture and encourage me to take more mini breaks generally - walking to the kettle to make a cuppa counts, right?

The key word here is gentle - this isn't a workout, and it's not supposed to be taxing. It's simply about stepping away from the chaos of the day for a few seconds - and I'm pleasantly surprised to discover that I feel more focused and productive for it, too.

Days four to seven: doing nothing, morning grounding and a 5-minute brain dump

So far, so successful: I'm really enjoying these micro-breaks in my day. I'm even making a bit of a ritual of simple things like lighting a candle mid-morning (the perfect mood boost on these gloomier autumnal days), and it's clear that almost anything can be a mindful nervous system reset when approached with an open mind.

Task number three could not be more exciting: doing nothing. That's right: absolutely nothing.

"I think there's something to be said for doing nothing at all," shares Dr MacLaren. "We have become incredibly used to filling every spare moment with our phones. Sitting with a coffee, looking out of the window or simply allowing yourself five minutes without stimulation can feel surprisingly restorative."

But while it sounds appealing, I actually find this one really challenging. My mind is going at a million miles an hour, and I can't stop thinking about my never-ending to-do list: sitting still and doing nothing feels almost punitive rather than restorative. So, after a couple of days trying, I park this one, on the advice of the experts.

"For some people, sitting still isn't relaxing at all, so gentle movement or stretching may work better," notes Dr MacLaren. "There really isn't one perfect reset. It's about finding what helps you feel calmer and more present."

Onwards and upwards - there's no failure here. Onto the next reset, and it's one I'm well acquainted with: morning grounding. Over the summer, when I knew my days were going to be filled with demands and busyness, I made myself go outside each morning and - as the kids say - touch grass, focusing on what all my senses were tuned into. Turns out, I was onto something.

"Grounding techniques can be really useful as a way to regulate the nervous system," notes Bankole. "Simply taking a moment to notice what you can see, hear and physically feel around you can bring your attention back to the present. This grounding technique is particularly useful because it is you telling your brain that there is nothing threatening in your immediate environment. You engage your senses to communicate that you're safe, in order to interrupt that stress response and invite calm."

Some experts suggest using a 5-4-3-2-1 method to tune into each sense in turn, but really, you can do whatever works for you. I found a few deep breaths with my eyes closed, breathing in nature and listening to the sounds, were incredibly soothing.

Last but not least, it was time for the five-minute brain dump.

"If your stress is being driven by mental overload, write down everything competing for your attention," advises GP, longevity expert and founder of HUM2N, Dr Mohammed Enayat. "Don't organise it initially - just get it out of your head. Then identify one thing you can deal with now and what can wait. Often the nervous system isn't responding to one enormous problem, but to the feeling that twenty unfinished things require your attention simultaneously."

Now this one I really could engage with - I feel like I was born making lists, so I'm firmly back in my comfort zone, and it ticks the box of me feeling vaguely productive at the same time, too.

And you know what? Writing everything down had the unexpected benefit of making my to-do list feel slightly more achievable - maybe those chores really do magnify in the mind.

My verdict

If it's not already patently clear from the above, I'd be more than happy if someone were to insist that I continue with all of these 5-minute nervous system resets, but, you know - life - so, if I have to choose, there's one clear winner.

Drumroll please: it's breathwork. For a myriad of reasons (including you can do it anywhere, anytime and without anyone batting an eyelid), focussing on my breath is absolutely one I'm adding to my daily essentials going forward.

Not only was it incredibly simple to do, but unlike some of the other resets, I found it immediately effective: even just a few short breaths and a deeper exhale forced me to drop my shoulders (it's almost impossible to have your shoulders by your ears when doing any kind of breathwork) and I felt instantly calmer - a win, by anyone's standards.

I'm sold - I'll absolutely be continuing to use this habit throughout my days, whether I'm stressed out, totally zen or somewhere in between. More than this, though, the whole week has shown me that five minutes really can work wonders, if you put your mind to it.

I can safely say this isn't just a trend: taking a few moments out of your day now and again can help restore perspective, improve focus and - most importantly - help you feel calmer. And couldn't we all benefit from that?

Shop MC UK's go-to essentials for a calm and balanced nervous system:

As women, we’re often taught to be resilient at work: navigate the difficult boss, adapt to the culture, keep performing, push through. But what if our ability to adapt, accommodate, and keep going is the very thing keeping us stuck? Drawing on three decades of experience spanning the boardroom, the head-hunter’s interview room and the therapy room, psychotherapist and former C-suite head-hunter Kathleen Saxton explores how toxic power is protected and excused — and asks at what point resilience becomes endurance, and whether sometimes the strongest career move is knowing when to walk away.

Is It Time to Quit Your Job? A Psychotherapist Explains How to Know When to Go

Connie is a highly successful executive who moved from New York to Hong Kong for a newly created global role, becoming the only woman on the leadership team. She had been recruited because she was experienced, creative, direct and confident. Instead, she found herself caught between two very different forms of toxic leadership.

One boss was openly aggressive. He had been there for over twenty years; people were frightened of him, and the organisation had learned to work around his Emperor-like behaviour rather than confront it. His number two was almost the inverse: a phantom lieutenant, covert, evasive and difficult to pin down. Questions went unanswered, decisions disappeared, and goalposts moved. Where one created fear through force, the other created uncertainty through absence.

Connie ricocheted between them. One encounter left her braced for impact; the next left her wondering whether anything had actually been agreed. Promised resources failed to materialise and conversations dissolved into silence. Overt aggression at least announces itself. Covert obstruction is more slippery because it leaves you working harder to establish what is real.

Like many capable people, Connie’s response was not to leave but to try harder. She prepared more carefully and began adapting herself to the personalities around her. From the outside, this looked like conscientiousness. Inside, she was becoming disconnected from the instincts and confidence that had helped her succeed.

She later described what happened to her as “forgetting how to be myself”.

Connie is one of the women I write about in my latest book, Sly & Mighty, but her experience speaks to a question I have spent more than thirty years considering as a senior executive, executive head-hunter and now psychotherapist: at what point does resilience become endurance?

We talk a great deal about resilience at work. We are encouraged to manage difficult personalities, navigate office politics, cope with pressure and learn to thrive in demanding environments. Resilience has become such an unquestioned professional virtue that we rarely ask what happens when the thing we are being resilient to is the problem.

Put my three professional perspectives together, and something striking appears. The woman privately wondering whether she has lost her ability to lead may be the same woman a board fought hard to recruit a few years earlier. So what happened in between?

The psychoanalyst Donald Winnicott wrote about the True Self and False Self. In my clinical work, I often think about an Adapted Self that develops when we learn that being entirely ourselves carries a cost. In a healthy workplace, adaptation is flexible and temporary. We adjust without losing contact with who we are.

The danger comes when adaptation becomes a survival strategy. People begin changing how they speak, behave and think to become acceptable to the environment. I see this particularly in conscientious women, because the qualities that helped them succeed can be enlisted against them. They work harder, prepare more, become more agreeable and try to become impossible to criticise. They begin trying to become unassailable.

This is where resilience can become a trap. When colleagues privately sympathise but publicly comply, or an executive team learns to work around one powerful person, silence starts to distort our calibration. We ask why everyone else seems able to cope instead of why everyone has agreed not to name what is happening. Organisations can become remarkably good at normalising behaviour when the person responsible is considered valuable.

Most people do not suddenly collapse under a toxic leader. The change is incremental. Confidence becomes caution, then self-questioning. Someone may still be performing exceptionally well while privately becoming less certain of her own perceptions. This is why Connie’s description of “forgetting how to be myself” stays with me.

Perhaps what we need alongside resilience is fortitude. Resilience is our capacity to recover and retain ourselves through difficulty. Fortitude is the courage to hold onto reality when the group would rather look away. Sometimes that means speaking plainly, finding allies or forcing an organisation to confront what is happening. Sometimes it means accepting that staying would require too great a psychological compromise.

The hidden cost of staying too long

From the headhunting side of my career, I know how frightened people can become about leaving. Women tell me they worry a short tenure will make them look weak, that resignation means they failed, or that walking away from a prestigious company will damage their career.

But careers are often more robust than they feel from inside a difficult job. What concerns me far more is staying until the experience damages the confidence, judgement and appetite for leadership needed for whatever comes next.

There are, of course, legitimate reasons to stay for a time. Mortgages, children, visas and financial obligations are real. Sometimes the wisest thing is to remain while preparing your next move. But there is an important psychological difference between consciously choosing to stay and enduring because you have stopped believing you have a choice.

Eventually, Connie forced the organisation to confront what was happening. She was told the company was no longer ready for the very role it had recruited her to perform, and her employment ended. She left her job, the country and, a year later, her industry.

On paper, it might look disastrous. But she took her severance and took her time. She retrained and eventually re-entered the working world.

That doesn't mean leaving necessarily feels triumphant. People may grieve the job they thought they were taking and the future they imagined there. The experience can follow them into their next role, too: someone may enter a healthy workplace and still brace when a new boss asks for a meeting.

And this is perhaps why we need to interrogate our idea of resilience in the first place. Not every difficult boss or demanding period is toxic. Good work should stretch us, and good leadership will sometimes challenge us. But challenge should enlarge us over time, not steadily diminish us.

Perhaps the better question is not whether we are strong enough to stay, but what staying is gradually asking us to become.

If remaining somewhere requires us to become less trusting of our judgement, less confident in our abilities and less recognisable to ourselves, walking away may have very little to do with failure.

Kathleen Saxton is a psychotherapist, executive coach, author and former global CMO who spent two decades as an executive head-hunter selecting senior leaders for some of the world’s biggest organisations. Her latest book, Sly & Mighty: How to Recognise, Resist and Rise Above Toxic Power, is out on 24 September 2026.

As with most things these days, it all started with a TikTok trend. Hoards of users have, of late, been turning to an AI tool that shares which celebrities someone looks like. In other words, it's apparently like finding your 'celebrity twin'.

I was sceptical: first, I'm not a big AI girlie (as a journalist, I'm sure you can imagine why), and TBH, I have never really thought I looked like anyone famous. But in true journalistic fashion (more specifically, of the beauty variety), I was intrigued to give this a go, but with a bit of a twist: I wanted to discover if this could teach me how to do my makeup 'better.'

The theory was this: if I could learn who I apparently look like (face structure, shape, features, etc.), maybe I could learn how to define my features (and honestly, get excited about makeup again with a different approach). I'm talking about which blush shades to use, which eyeliner hacks to adopt, and where to place my contour to make the most of my cheekbones.

Here's what happened when I tried this experiment.

Who Did AI Say Was My 'Celebrity Twin'?

Let me just preface this by saying I don't necessarily agree with any of the findings AI presented: of course, it would be a huge compliment to look anything like any of the women it mentioned, but I'm certainly not claiming it or saying I can see a clear resemblance myself!

I decided to take a direct approach with an AI chatbot, and the instructions I gave it were: “Based on my facial features, which five celebrities do I most closely resemble? I'm not asking you to identify me—just suggest celebrities whose overall facial features and appearance are similar to mine. Please rank them from closest to least similar and explain the similarities.” Apparently (ironically, according to another chatbot), this is the most Google Gemini-friendly way to ask to find celebrities you look like.

I sent a series of different pictures, and two people who kept coming up were Chloë Grace Moretz and Florence Pugh. "Like Chloë, you have a lovely roundness to your face and prominent, high cheekbones. Both of you have brown/blonde hair and a comparable structure to the lower part of your face," Gemini told me about the former.

Of Florence Pugh, it said: "You share a very similar face shape (broad and slightly rounded) and prominent jawline structure. Both of you also have distinctively shaped, strong, and nicely defined eyebrows and warm, almond-shaped brown eyes."

Again, I'm not personally claiming the resemblance here (I can see the similarities in brow and lip fullness and overall face shape, but I think we have quite different noses and eyes, among other things!), but no matter which picture I sent, Gemini seemed to believe Pugh was my 'strongest match'. For this reason, I decided to go with this for my makeup experiment.

What Can This Teach Me About My Makeup Routine?

I absolutely love Florence Pugh both as an actress and (from what we know about her, of course) a human being. She seems genuinely funny, kind and cool, and she's also a major fashion and beauty icon—so following her makeup habits was an exciting prospect.

According to celebrity makeup artist Joy Adenuga, the actor has a number of defining facial features: "Florence has a wonderful balance of strength and softness to her face. Her full, relatively straight brows are particularly defining; they add structure and beautifully frame her softly hooded, almond-shaped eyes.

"She also has naturally full lips, prominent cheekbones and a softness through the cheeks that keeps those stronger elements feeling harmonious. It’s that contrast, the graphic brow and defined bone structure against softer, fuller features that makes her face so distinctive. From a makeup perspective, these aren’t features I’d want to correct or reshape, but rather celebrate and enhance."

Looking at how her makeup artist chooses to do this, Adenuga says that Pugh's complexion is noticeably "kept fresh and skin-like, allowing subtle sculpting and blush to emphasise the cheekbones without making the face appear overly contoured."

Around the eyes, "definition tends to sit close to the lash line and extend outwards, complementing their natural almond shape while working beautifully with a hooded lid. The brows retain their fullness and straighter shape, while the lips are precisely defined rather than dramatically overdrawn."

Adenuga explains that Pugh's makeup artist tends to move between two signature looks: "a softly smoky, elongated eye with a quieter lip, and a pared-back eye paired with a statement red, berry or burgundy mouth." For her smoky eye, she tends to opt for softer tones like taupe, brown, plum and grey.

"For me, her strongest looks sit somewhere between polished and undone: a beautifully luminous complexion, softly elongated eye, groomed brow, strategically placed blush and muted rose or nude lip. It gives definition without overpowering the individuality of her face."

For product recommendations, celebrity makeup artist Mezhgan Hussainy suggests something like Chanel Les Beiges Water-Fresh Complexion Touch to achieve that fresh, luminous skin look. She then suggests the Westman Atelier Baby Cheeks (or a similar cream blush), "blending the colour gently upward for a softly lifted effect."

Next is bronzer, which Adenuga looks to Forever Skin Bronze by Dior for, "to softly warm and sculpt the face."

Brows are a big part of Pugh's defining look, too, so a product like Anastasia Beverly Hills' Brow Freeze is a must. "The goal is a groomed, naturally full brow that frames the face without becoming the focal point," says Hussainy.

For eyes, a little drama is very Florence-coded. Hussainy recommends the Stila Stay All Day Waterproof Liquid Eyeliner and Lancôme's Lash Idôle for "strategic definition around the lashes."

For a subtle smoky eye, Adenuga says the Danessa Myricks Colorfix "is brilliant because you can create anything from a soft wash to something much more defined."

"For hooded or almond-shaped eyes, I love concentrating colour close to the lash line and taking it outwards," she adds.

If anything came from this experiment, it's the reminder to play around with makeup, just like Florence does. She's not afraid to try different looks, and as someone who's firmly been in a makeup rut for some months, that's the attitude I wholly want to adopt—regardless of whether we bear any true resemblance to one another!

Think wellness is overcomplicated? Often, us too. Between supplements, sleep, nutrition, workouts and more (don't even get us started on the everything-maxxing trend), it's safe to say that the noise is getting ever louder - making it almost impossible to know what's really worth investing our time, money and energy into.

But one thing's for sure: our wellbeing absolutely deserves our time and attention. Far from being simply a nice-to-have, research shows that wellness permeates our entire lives, being an important predictor of physical health, longevity, and even how well we recover from illness and injury (not convinced? Take a look at this study, published in the journal Affective Science). And it's not jus tab out physical health, either, as further studies (like this one, from the journal Nature) reveal that wellbeing can even impact factors such as financial stability and resilience.

So, how can we prioritise wellbeing without being sucked into an expensive, all-consuming (and, arguably, self-sabotaging) vortex of money-making metrics? The solution, it appears, is simpler than you might fear: enter, low-effort wellness habits. That's right, we're talking wellbeing boosts that (ideally) take only a few minutes of your time - and, for the most part, are entirely free. And the best bit? Performed consistently, they can radically improve your energy, mood and focus.

Intrigued? Keep scrolling for the best expert-backed wellness habits to try today - you can thank us later. And if (like us) you're low-key obsessed with all things wellbeing-related, you might want to check out our guides to using friendship as a health tool, the warning signs your wellness habits are making you financially sick and everything you need to know about the soft hermitting trend - plus, find out how one Health Writer got on when she tried to be more optimistic for a month, here.

Low-Effort Wellness Habits Could Be the Key to Boosting Energy, Mood and Focus–Here Are 9 Expert-Backed Tricks To Try Today

What are low-effort wellness habits?

First up, let's take a look at exactly what we mean by low-effort wellness habits. You'll be pleased to hear that they're literally what they say on the tin: designed to be low-effort, yet high-reward.

“Low-effort wellness habits are small, achievable actions that support our mental or physical wellbeing without requiring lots of time, money or motivation," explains Yetunde Bankole, head of mental health and wellbeing at Vitality. "They could be as simple as stepping outside for a few minutes, drinking a glass of water, stretching between meetings or putting your phone away while you eat.

"The key is that they’re easy enough to realistically fit into everyday life. Looking after our wellbeing doesn’t always need to involve a complete lifestyle overhaul - small actions can help us feel better in the moment and, when repeated, become useful parts of our routine.”

What are the benefits of low-effort wellness habits?

We get it: you're wondering how a few simple moments can really make that much difference, right? Well, hear this: experts endorse just five minutes (count 'em!) spent stepping away from your everyday life for boosting overall wellbeing, resilience, mood, energy and more.

"I think wellness has tended to become really quite complex, and actually, at its best, it is probably incredibly simple," shares private GP and co-founder of Coyne Medical, Dr Lucy Hooper. "Some of the simplest things in the world are the things that get us feeling better the fastest: going outside, moving our bodies, reading our books, stroking a dog, or just spending time talking to the people we care about."

Let's dig in to the detail.

1. They're accessible

This is the big draw of the low-effort habit idea (let's not call it a trend - we're hoping it's far more than that!): it's eminently achievable for pretty much everyone.

"The biggest benefit is that they feel realistic," agrees registered nurse-turned-entrepreneur Cassandra Sonma Ukaoba (Cass Uk). "You don't need to completely change your life overnight. Small actions, repeated consistently, can help you become more aware of your energy, mood and stress levels. They can also help us move away from waiting until we are completely exhausted before taking care of ourselves. Prevention is always better than reaching the point where your body is forcing you to stop."

2. They encourage consistency

“Whatever you're prioritising in your wellness, whether it's walking or drinking more water, you'll achieve your goals faster if you're consistent, rather than boom or bust, boom or bust," shares Gemma Bray, aka The Organised Mum and author of The Organised Mum Method. "Motivation is really fleeting. I think of it like a little flame that ignites your will to do something, and it comes and goes, it doesn't stay around. It's momentum that helps you build a habit.”

3. They promote self-awareness

You know what they say: prevention is better than cure, and never more so than when it comes to wellness. A few daily habits allow us to check in with ourselves on a regular basis, and might help issues from building up.

"Low-effort wellness habits can help us become more aware of how we're feeling," agrees Madalaine McCarthy, women’s health and fertility acupuncturist and founder of Yin Space. "Rather than waiting until we're completely exhausted or overwhelmed, we can use small moments throughout the day to pause, check in with ourselves and respond to what we need. The idea of regular, gentle support is important. We don't necessarily need to wait until something feels significantly out of balance before taking care of ourselves."

4. They boost focus and productivity

Focus and productivity might not necessarily be terms you immediately associate with wellness, but think how good you feel when you manage to tick off those small wins first thing in the morning, and tell us that's not wellbeing.

"There are also practical benefits to low-effort wellness habits," agrees McCarthy. "A short walk can provide a change of environment, gentle movement and a break from screens. A few minutes of breathing can help us pause before moving on to the next task. Acupressure can provide a moment of physical focus and relaxation.

"This being said, it's important not to overstate what these habits can do. They are complementary wellness tools, not substitutes for medical care, adequate sleep, a balanced diet or professional support when it's needed. However, they can be useful additions to a broader approach to wellbeing."

Expert-backed low-effort wellness habits to try today

1. Walking in nature

Surely the simplest wellbeing win of them all, stepping outside is an instant mood-booster - even if it's just to your garden/terrace/front door step - and if you combine this with a walk (however brief), so much the better.

"Movement is the single most useful thing you can do for strength, mood and heart health, particularly in midlife, and it does not require planning," notes Dr Shashi Prasad, specialist in integrative women's health at The Marion Gluck Clinic. "Additionally, if you have the chance, combining movement with mindful time in green space lowers stress hormones, reduces blood pressure, and boosts immune function and it gives you a genuine break from the demands of the day."

2. Breathwork

When in doubt, the experts all agree: focus on the breath. A key principle in many wellbeing practices, simple breathwork really can shift your whole body (and mind) from stressed to soothed in a remarkably short space of time.

"Slow diaphragmatic breathing is one of the most wellness powerful tools available - even just a minute can reduce physiological stress markers," shares Dr Tom Maggs, chief medicial officer at Healthwords. "This is because focusing on the body through breath deliberately encourages the parasympathetic system to activate, as deep, controlled breaths stimulate the vagus nerve.

"Box breathing (inhaling, holding, exhaling and pausing for four seconds each) is an easy way to start, creating a predictable rhythm that calms the body quickly and reliably."

3. Connection

We've said it before, and it remains true: our friendships quite literally make us healthier.

"Social connection is so important for our brains," shares Dr Hooper. "A lack of connection has been shown to impact both mental and physical health, even increasing our risk of dementia. Spending time talking with friends or family, even just a five-minute conversation, is vital for our wellbeing."

Take this as permission to get that girl's night out of the group chat.

4. Grounding

"Grounding techniques can be so effective for boosting wellbeing," shares Bankole. "Simply taking a moment to notice what you can see, hear and physically feel around you can bring your attention back to the present.

"This grounding technique is particularly useful because it is you telling your brain that there is nothing threatening in your immediate environment. You engage your senses to communicate that you're safe, in order to interrupt that stress response and invite calm."

5. Progressive muscle relaxation

"When stress builds, simple evidence-based techniques can bring the body's immediate stress response down," explains Dr Glenn Mason, consultant counselling psychologist at Onebright. "Practice them when you are calm, so they are easy to reach when you are not.

"Progressive muscle relaxation targets the physical side of anxiety. Tense and release each muscle group in turn, starting with your shoulders, arms and hands before moving down to your legs and feet, holding the tension for a few seconds each time before letting go."

6. Reading

"I read every single day, and I think it is one of the most underrated things for relaxation," shares Dr Hooper. "You can read a book anywhere and, in a few minutes, be taken somewhere completely different in your mind. It can even create that little bit of holiday vibes in everyday life and give our brains a break from work and screens."

7. Spending time with pets

Animal lovers, listen up: hanging out with our pets is great for our mental health.

"Spending time with animals is very calming and has been linked to reducing stress, possibly via the release of oxytocin, our so-called love hormone," says Dr Hooper. "Stroking a cat or a dog also encourages us just to take a moment to stop, slow down and focus on something outside of ourselves, which is really therapeutic."

8. Single tasking

Forget everything you've been told about multi-tasking: it's really not the flex we've all been led to believe, when it comes to mental wellbeing. Whatever wellness habit you've plumped for - focus on that, and that alone.

"One of the biggest messages is actually just to focus on doing one of these things at a time," advises Dr Hooper. "So, if you are taking that walk through a park or by the river, try to do it without checking your social media or emails, because you might then lose the benefits of that mental break. Even if it’s just five minutes, giving your mind a break will pay dividends."

9. Gentle stretching

Perfect for those of us who spend much of the day sitting at a desk, building gentle movement into your routine has so many benefits.

"Gentle stretching is another super option for enhancing wellbeing, particularly if you’ve been sitting at a desk or holding physical tension in your shoulders, neck or jaw," says Bankole. "You're acknowledging without judgement what is going on physically for you, we can hold that stress tension in our bodies physically without noticing. By noticing it, we can support ourselves through that mind body connection and gentle stretching helps us to release that tension at least physically.”

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

Hands up if you've fallen in love with Pilates in the last few years, whether that be on your mat at home or in a studio? It's been the workout of the moment for a hot minute now, encouraging millions of people worldwide to embrace low-impact, muscle-boosting movement.

The stats do the talking, really: ClassPass Pilates bookings rose 66% from 2024 to 2025, cementing its spot as the platform's most-booked workout globally for the third consecutive year. In 2025, it surpassed 27 million global searches on the app, leading to industry reports (including this UK-specific 2026 industry report from APPI) describing the sweat session as moving into a “post-trend era."

Long story short: Pilates is here to stay and showing no signs of slowing down.

But if you've been practising for a while now and not noticing the many (read: core strength, improved posture, better flexibility and more) benefits it promises, that's where I come in. I'm Ashlea McKee, a classical Pilates instructor, MC UK Master and founder of Élan Wellbeing and the Pilates with Ashlea app. I've been learning and teaching Pilates for almost ten years now, with a current residency at London's The Newman Hotel.

Keep scrolling for the one Pilates essential that you may be overlooking in your practice (spoiler alert: it's really simple). And if you're keen to learn more about your practice while you're here, be sure to read our guides to the best Pilates exercises for beginners, best Pilates core moves, best core sculpting Pilates moves and the best Pilates bar exercises here.

Not Seeing Results From Pilates? Try This Simple Tweak

One of the most commonly overlooked elements in Pilates is the mind-body connection. If you feel like you’re not seeing results or experiencing all those amazing benefits of Pilates we hear so much about, this could be the missing piece.

When we talk about the mind-body connection, we’re talking about bringing mindfulness into every movement. This helps us connect to our breath, improve our form, and engage the correct muscles.

In Pilates, we often work from what we call the 'powerhouse' - the deep abdominal muscles and the muscles surrounding the trunk and pelvis. We initiate many of our movements from this strong centre to support and protect the spine, build stability, and help the rest of the body move more freely.

How important is proper form?

Proper form is so important in Pilates. It’s what helps to transform the body by using technique and alignment to get as much as possible out of every exercise. Simply moving the body is still great, but moving with intention is where the real magic happens. Understanding the purpose behind each movement helps us find proper form, engage the correct muscles, and unlock all those amazing benefits Pilates has to offer.

Good form can vary because there’s no such thing as perfect form or one exact way that every exercise should look. All of our bodies are unique and different in terms of their structure and the way they move.

When we talk about good form, we’re talking about moving correctly for your body, working in alignment, and recruiting the right muscles. This helps us avoid placing unnecessary pressure on the wrong areas or reinforcing unhelpful movement habits that could over time contribute to imbalances, discomfort, or even injury.

Often, you won’t know what needs adjusting unless you have someone there to guide and correct you, whether that’s in a group class or a 1:1 session. Make sure your instructor isn’t just telling you what to do, but also teaching you how to do it. That’s when you know you’re in a good Pilates class.

How does the mind-body connection affect the effectiveness of your workout?

Pilates is mindful movement, so it’s really important to tune into that connection. It isn’t always easy at first, especially if it’s something you’re not used to. Personally, my favourite thing about Pilates is how it takes you out of a busy mind and brings you into the present moment. You can focus on what you’re doing, how you’re doing it, and how your body feels. Through breathing and intentional movement, Pilates can leave you feeling amazing and energised from the inside out. Rather than moving aimlessly or feeling disconnected, you become completely connected and present in the room. This helps you progress, build strength, develop greater body awareness and, in turn, live a healthier and more balanced life.

There’s no quick fix for anything, but with consistency and drive, Pilates can definitely help you feel a difference. Moving with greater mindfulness and intention can transform not only how you move and progress in class, but how you feel in everyday life. You may begin to stand taller, feel stronger and more energised, experience a greater sense of calm, and find more mental clarity. These are just some of the amazing benefits that a consistent Pilates practice can help you build over time, and what I've noticed the difference in.

What should people be focusing on mentally during Pilates?

Pilates is an individual practice, and I think it’s important to start with the foundations and build from there. A big part of that (and one of the main principles of Pilates) is breath. One of the best ways to bring yourself into the space is to connect with your breath and then begin connecting your breath to your movement. This is a great way to kick-start that mind-body connection. As you become more in tune, listen closely to your instructor’s cues and ask yourself the following questions:

• Are you thinking about both how and why you’re moving?
• Are you observing which muscles or areas of the body are working?
• Are you lengthening, creating a two-way stretch, making a connection, or forming a particular shape?
• Are you thinking about the shape of the movement, the resistance within the body, and the control behind it?

I really recommend returning to the 6 commonly recognised principles of Pilates - breath, flow, precision, concentration, centring, and control. Try to bring these elements into every class, even if your teacher isn’t specifically cueing them. Coming back to these principles helps you maintain an intentional and authentic practice, so there is always purpose behind both the how and the why of every movement.

Any common exercises where people tend not to engage the right muscles?

It’s very common to use momentum rather than engaging the right muscles and moving with control. A great example of this is the Roll Up, a classical mat exercise that you might recognise from the classical Pilates repertoire. You begin lying on your back, then curl and peel yourself off the mat to come into a C shape, reaching over your toes before controlling the movement back down. As instructors, we often see the arms swing forward to lift the upper body. When that happens, the heels may also begin to lift, and we can lose that full-body connection. Although you’re getting yourself up, you’re not necessarily moving mindfully or using control.

Instead, try breaking the movement down. Breathe in to prepare, then breathe out as you slowly begin to lift. Think about the body moving in sections, using your breath to control every part of the movement. Visualisation and imagery can really help with this mind-body connection. As you roll back down, imagine melting your spine into the mat, one vertebra at a time, rather than flattening your body straight down. As you come up, rather than simply stretching forward and flattening the shape, think about lifting out of the hips to create a big C curve. Visualising that C can help you connect more deeply to your body while developing greater control and body awareness.

Could poor alignment explain why someone isn’t seeing physical changes?

Alignment and technique could definitely explain why an exercise feels harder than it should. You might be engaging the wrong muscles, compensating on one side, or relying on one side more than the other, which can leave you feeling unbalanced. If we’re not using our centre, everything can feel a little heavier and harder.

If we’re not connecting to our breath, it may be more difficult to sustain the movement, and without that mind-to-muscle connection, we can end up moving a little aimlessly, without much intention behind what we’re doing. But just because an exercise feels easy doesn’t mean you’re not progressing.

A foundational exercise can feel just as challenging as an advanced one when you perform it with real focus and intention. This also comes down to finding an instructor who knows how to challenge you. Even with something as simple as a shoulder bridge - lifting the hips and then rolling back down- there should be detailed cues that help you connect to every part of the movement, top to toe and feel yourself building strength, stability, and control.

What is one simple adjustment people can make?

One simple thing you can take into your next class and something you may not have heard before. It's the idea of oppositional stretch, or what we sometimes call a 'two-way' stretch. This helps connect the whole body and strengthen the mind-body connection, supporting better form and technique. For example, think about bird dog, where you’re in four-point kneeling and reaching one arm and the opposite leg away from your centre. You can also apply it to an abdominal exercise while lying on your back, reaching your arms and legs in opposite directions. Imagine your legs being pulled one way as your arms reach in the other, while staying strongly connected through your centre. Rather than forcing a greater range of motion, think about creating more active length through the body.

Often, we think we’ve reached as far as we can, but by connecting more deeply, using the breath, and engaging the deep core, we may find a little more length and strength within the movement. So, in your next class, think about where you can create that two-way stretch and find two opposing points of connection.

If someone feels like they’ve “plateaued” with Pilates, what would you recommend?

My biggest advice is don’t give up. Try a different class, a different instructor, or even a different style of Pilates. Pilates is a whole system, but the formats we see most commonly today are mat and reformer, as well as tower and other studio apparatus. If you’ve gone straight into reformer, I really recommend exploring the mat and learning the foundations.

You can do this at home through the Pilates with Ashlea app, where you’ll find more than 200 classes, including beginner guides, exercise tutorials, and full-length sessions. For me, mat work is where it’s at, while reformer can be a brilliant complement and may feel more dynamic depending on the teaching style. It’s also worth exploring different studios. You’ll find fitness-based, contemporary, and classical Pilates, and every space will have its own atmosphere, teaching approach, and style of cueing. Just because you’ve tried a few classes and haven’t loved them, it doesn’t mean Pilates isn’t for you. You may simply not have found the right fit yet.

If you’ve only practised on the mat, you might enjoy introducing apparatus or props such as the Magic Circle or Pilates ball. You could also explore reformer, tower, or a fully equipped Pilates studio. There are so many ways to experience and progress within the method. When you find a teacher, studio, and community that you really connect with, stick with them. Movement should feel amazing and be something you genuinely look forward to. Of course, we all feel tired sometimes, but your practice should ultimately leave you feeling fuelled with positivity.

If it’s within your budget, I’d also recommend booking a 1:1 session. Personalised guidance can help you understand what your body needs and give you specific tools to take into your group classes. That could be a single introductory session or a package that allows you to explore your practice more deeply.

And if you’re in London, you can join us for group mat classes at The Newman in Fitzrovia that are challenging, educational and just as fun.

Shop MC UK Pilates essentials here:

It’s Second Hand September, and the resale economy is booming; one in four fashion buys we make will be pre-loved or vintage.

My enthusiasm for recirculating second-hand has been known to get out of hand. Mr Siegle has often been left searching for a cherished garment only to discover I’ve recirculated it. Recently I donated a pair of unworn, genuine Jimmy Choos, taking the charity’s ‘give us something you’d give to a friend’ very literally. Earlier this summer I wore a 100-year-old dress to a party even though the back disintegrated through the function.

I've been buoyed by the take-off of second-hand in this country, the death of the stigma and the possibilities of breathing life into apparel. I never want it to end.

Enter: Your Guide to Shopping Secondhand

But there’s a big threat. The success of resale has attracted fakers, with a quarter of pre-loved clothing buyers having unintentionally purchased counterfeits in the previous year.

This is no longer just about a fake Gucci T-shirt carrying a logo it has no right to. Fakery has followed us much deeper into the second-hand wardrobe. Is that dress genuinely vintage? Is that jacket really military deadstock? Is the ‘archive’ piece what the seller claims it is, or are they spinning a yarn? The fakers aren’t just exploiting brands; they’re exploiting the stories, scarcity and romance that make us want to hunt second-hand in the first place.

To fight back, I consulted four very different fashion insiders for a mini masterclass: Vinted, with a critical vantage point across 17.4 million UK customers; anti-counterfeiting expert Alastair Gray, who knows how the fakers operate; Vestiaire Collective authenticator Victoire Boyer-Chammard, with one of the most discerning eyes in the business; and Christopher Raeburn, pioneer of remaking military surplus and utility clothing, who has spent 20 years reading garments as you or I would read a book.

How to Shop Smarter

According to the in-house experts at secondhand resale platform Vinted, the five tips below are a great starting point.

Do your homework. Familiarise yourself with how the item looks new and what a realistic second-hand price would be.

Investigate the seller. Browse their profile and recent reviews for clues about trustworthiness.

Ask for evidence. Request additional photographs and proof of authenticity if it isn’t visible.

Beware the irresistible bargain. “If it seems too good to be true, it probably is… that sold-out item at half price? Be cautious.”

Know your protection. Vinted offers physical verification for adult fashion pieces over £85, covering more than 6,000 brands, for £10. Buyers also have two days to confirm receipt or raise a concern. I spotted that in a City of London Trading Standards factsheet (I read all the fun stuff!). So don’t leave that parcel in the hall.

Get One Step Ahead

Now you've got the basics under your belt; it's time to start reading up on how exactly to spot a counterfeit. Alastair Gray, Director of Anticounterfeiting at the International Trademark Association (INTA), shares the following.

Know that they’re watching the trends. Counterfeiters follow social-media trends and can even take requests from sellers about what to produce. If we’re suddenly desperate for it, chances are they’ve noticed too.

Look at the presentation. Are you seeing the actual item or photographs copied from a retailer? Look for close-ups of labels, stitching, serial numbers, packaging and swing tags.

Learn the language of fakery. “Factory overruns”, “seconds”, “mirror quality” and “1:1 quality” can be used to give non-genuine goods an air of legitimacy. “New without tags” can also warrant scrutiny.

Compare it with the real thing. Gray recommends reverse-image searches and reliable references. “Is the thread or ribbon on the swing tag navy or white on the genuine? Is the size label on the side instead of underneath the neck label?” Detail counts.

Investigate their wardrobe. Is everything “new with tags”, or are there multiples in different sizes and colours? Does this look like somebody clearing their wardrobe or somebody shifting stock?

Don’t let the price fool you. A suspiciously low price remains a warning sign. But counterfeiters can also price fakes closer to the genuine article because a realistic price makes them more convincing. Cheap can be a red flag; expensive isn’t proof.

Borrow the Authenticator's Eye

Next step: understanding how an authenticator actually examines a piece, according to Victoire Boyer-Chammard, Senior Brand Manager & Authentication Specialist at Vestiaire Collective.

Did this piece ever exist? “I always start with the bigger picture before looking at the smallest details. The first question to ask is: did this model actually exist?” Recognise the house’s DNA: typography, signature prints, cut and even motifs on buttons.

Forget the ‘magic’ tell. “Rather than looking for one ‘magic’ sign of authenticity, look at the item as a whole and ask whether all its details make sense together.” Materials, construction, typography, hardware, finishes and branding all matter.

Use your hands, and your nose. “Authenticators develop a very trained eye, but also use touch and even smell.” With leather, the feel and smell can provide information about its material and tanning.

Don’t let a receipt settle the case. “Serial numbers, labels, packaging, receipts and even technological elements such as NFC chips can now be reproduced by counterfeiters.” No single element is proof.

Vintage plays by different rules. Typography, labels, zippers, hardware and construction change over time. Ask whether “the different elements of the piece tell the same historical story”.

Learn To Read the Garment

Last but by no means least, some final tips from designer Christopher Raeburn. A pioneer of remade fashion, he has an illustrious history of turning authentic military and utility surplus into contemporary garments and a forensic eye for fabric, construction and hardware.

Start with the material. “Before looking at a label, I’d look at the fabric itself: its weight, handle, wear and ageing. Good vintage materials often tell you quite a lot before anything else does.”

Turn it inside out. “The exterior tells you what something looks like; the interior often tells you how it was made.” Seams, reinforcement, linings and finishing reveal quality and construction.

Interrogate the hardware. Zips, buttons, buckles, snaps and adjusters are clues. Look at whether they feel appropriate, how they have aged and “whether they were designed to perform rather than simply decorate”.

Ask for its backstory. “Provenance matters. Where did it come from? What was it originally made for? What can the seller genuinely tell you about it?” With good vintage, “the story should become more convincing as you examine the details, rather than less.”

Don’t be frightened of repairs. “Repairs aren’t necessarily a negative.” A thoughtful repair can be evidence that something was valued enough to keep in use, “provided you understand what is original and what has subsequently changed”.

This is the advice I’m taking to heart and adding to my skillset. Remember, the answer to increasingly sophisticated fakes is an increasingly sophisticated shopper. Have a great SHS!

In the past decade, blush has undeniably had a (very sophisticated) renaissance. Previously a bit of an afterthought for many doing their makeup, it's now become a must-have desert island product, including for yours truly.

That said, we really do tend to go through phases with our blush. Rhode's 'Sun Soak' Pocket Blusher, for example, popularised the idea of 'sunburnt blush.' We also recently saw a rise in 'blonzer' (that's blush and bronzer that had a baby), and a couple of years back, it was all about 'pink sugar rush' hues.

The latest blusher 'trend' to hit the mainstream—and one I truly predict will stay—is purple blush. It may look intimidating, but purple can be an incredibly pretty and flattering colour to wear on the cheeks. Here's how.

Why is Purple Blush Becoming Popular?

"I think purple blush is having a moment because people are becoming much more adventurous with blush in general," explains celebrity makeup artist Joy Adenuga. "We’ve moved beyond blush simply being there to add a little colour to the cheeks; it’s now a real focal point of a makeup look, and people are experimenting with shades they might previously have thought were too bold."

Purple, she says, can in fact be incredibly versatile, despite looking potentially scary in the packaging. Adenuga points out that the hue can refer to lavender, violet, mauve and plum, meaning something for everyone.

The evolution of colour theory on social media has also helped popularise all variations of purple. "Creators are showing how purple tones can work with different undertones rather than treating blush as one-shade-fits-all. Brands such as Fenty Beauty, Rare Beauty, Huda Beauty and Clinique have all done really wearable interpretations of purple, from soft lilacs through to deeper plums."

She looks to Rihanna and Hailey Bieber for having pulled off purple beautifully in the past.

How to Use Purple Blush

Many purples—such as my favourite, Violette Fr's Souvenir de Volubilis—look frankly terrifying at first. They are incredibly bold and super pigmented, so it's easy to discount them if you don't apply them carefully.

This is where a makeup artist's top tips come in: Adenuga's top tip, interestingly, is not to be frightened by how a product looks in the packaging. "Purple blush often looks completely different once it’s sheered out on the skin," she shares.

The amount you use, however, is important—particularly if you're using something especially bright or pigmented. The makeup artist recommends starting small and building up if needed. "I'll often put the product onto the back of my hand first, work it into my brush and then apply whatever is left on the brush to the face."

It's also important to pick the right purple for you. "If you're apprehensive, I’d start with a shade that feels close to what you use. Instead of going straight for a vivid violet, try a mauve, berry or pink-lilac. It gives you that cooler, brightening effect while still feeling like a traditional blush," Adenuga says.

"Think about depth as well as undertone," she adds. "Softer lilac and lavender shades can look beautiful on fairer complexions, while richer violets, berries and plums really come alive on medium and deeper skin tones. On deeper complexions especially, I love a saturated aubergine or berry-purple because you get that gorgeous richness without the colour becoming ashy."

And don't forget to consider placement. Taking the product higher and blending it out into the temples (think: the under-eye blush trend) can make the look feel more modern.

"If you're still nervous, layer a touch of purple over your usual pink or rose blush. It gives the complexion that beautiful cool-toned freshness without suddenly feeling like you're wearing a purple cheek."

My Purple Blush Experience

When I first saw Violette Fr's Plume Blush in the shade 'Souvenir de Volubilis' in the pan, I thought, "absolutely not". It is so vibrant, and when I swatched it, I noticed how incredibly pigmented it is. It's also not a super dewy blush as I'd normally wear, so I'd convinced myself before even trying it that we weren't going to get on.

Spoiler alert: I was wrong. This is one of the most beautiful blushers I've ever used. Yes, you have to be very careful with application (a little goes a very long way, but applying a tiny bit at a time with a dense brush is best practice), but the results are absolutely worth the extra effort IMO.

The colour blends seamlessly into a really pretty pinky-violet and looks gorgeous when placed high on the cheekbones. The formula is also much more workable than I expected; at first you think it's going to be matte, but it kind of emulsifies into a cream when you apply it.

I'm really excited to try more purple blushers and experiment with different colour variations, from lighter lavender to deeper berry. It truly is the new unsung hero of the blush world.

The Beauty Digest is my Beauty Director’s edit of what’s actually worth your attention. Each week, I’ll be sharing the new launches I’m using and loving, the viral treatments I’m putting to the test (and what I really think of the results), plus my take on the industry conversations everyone’s talking about.

The New Launches on My Radar

Spotlight On: Romilly Wilde

I adored Romilly Wilde skincare when it first launched, and I’m borderline obsessed with its signature fragrance, Idle. So when the brand paused trading three years ago, it felt like a significant loss to my beauty routine. This week, however, it relaunched—and somehow, it’s even better than before.

At the heart of the new range is some pretty meticulous peptide science. The brand is particularly interested in the skin’s proteome—the proteins that underpin its health, resilience and longevity—and uses biotech-engineered peptides and mini-proteins within its formulas. What impressed me most, though, is the level of testing behind the claims. Rather than relying solely on manufacturer-provided studies of individual ingredients, the brand has independently tested its finished formulas on real human skin samples exposed to pollution and other environmental aggressors. Across the studies, all 12 measurements of protein damage were significantly lower in treated skin, with the research accepted for presentation at the European Society for Dermatological Research’s 2026 annual meeting.

But science aside, the products are also an absolute joy to use: sensorial, luxurious and beautifully presented. It’s a brand that takes the science seriously without forgetting that, ultimately, you still need to look forward to putting it on your face every day.

The Treatment Trial: Wellness Screening

This week, I tried the Wellness Screening at the new Six Senses Hotel in London. The non-invasive assessment uses electrodes to measure the body’s electrical conductance, alongside metrics such as blood pressure and oxygen saturation, to provide a broad snapshot of various wellness markers. While it isn’t a substitute for blood testing or medical diagnostics, it offers a quick way to get a top-line overview. From there, recommendations include general advice and a range of treatments available at the spa, from red-light therapy and cryotherapy to sessions in the hyperbaric chamber. It helps, of course, that the spa itself is jaw-droppingly beautiful.

There’s a particular kind of anxiety that seems to arrive in your late twenties: suddenly, everyone becomes very interested in your ovaries. The phrase “biological clock” starts appearing everywhere - in conversations, social media, normally served alongside nuggets of unsolicited advice. Tick-tock. Your eggs are ageing. Your fertility is declining. And here’s the thing: some of it is true. But generations of women have been handed the same message: don’t wait too long. And that fear can be hard to shake.

​Yes, fertility changes with age. But knowing that doesn’t have to mean living your twenties in panic, feeling as though you’re racing against an invisible deadline. There is power in understanding your fertility, knowing what actually matters, and making decisions based on facts rather than fear. Your biological clock is information - not a countdown to your life expiring.

​The irony is that, despite being told to start thinking about my fertility journey at 20 (thank you, endometriosis), I know surprisingly little about it. I know the basics. But ovarian reserve? AMH? When fertility actually begins to decline, and by how much? I couldn’t confidently tell you.

​And as a women’s health journalist, that feels like a fairly glaring omission.

​So, consider this me staging a mini intervention with the phrase we’ve all come to share a universal shudder with. I’m not asking for false reassurance; I don’t think any of us are. What we want is to know what’s true, what’s exaggerated and what, frankly, we should have been told years ago. Because understanding our fertility won’t stop the clock ticking. But it might mean we’re finally the ones holding the stopwatch.

Here's what actually happens to fertility with age

Right, let’s get down to business. If, like me, you’ve been throwing the phrase around with enough confidence to convince yourself you know what you’re talking about, gather round. It’s time for a fertility 101.

​According to reproductive health expert and founder of Hertility, Professor Helen O’Neill, there isn’t actually one biological clock ticking away. There are two separate things happening at once: how many eggs you have, and how healthy those eggs are.

First, egg number. “You’re born with every egg you’ll ever have,” explains O’Neill, “and that number falls steadily from before birth onwards. By 30, around 12% remain; by 40, around 3%. Eventually, that supply runs out, and menopause occurs.”

Then there’s egg quality, which is less about how many eggs you have and more about whether an egg has the right number of chromosomes when it divides. O’Neill likens it to skin ageing: the process happens to everyone, but the pace varies from woman to woman. “Chromosomal errors become noticeably more common from the mid-thirties,” she explains, and crucially, it’s egg quality rather than egg number that matters the most for whether a pregnancy happens and continues.

So, what about the number 35 we’re so often served as a landmark number? Well, nothing dramatic happens on your 35th birthday. “It’s a gradual curve that steepens over time,” says O’Neill. Thirty-five is a medical convention, not a switch that flips on your birthday. In fact, one 2014 landmark study of six natural-fertility populations found that only around 12% of women had reached the end of their natural fertility by 35.

Time to take stock: society would have us believe it’s the clock we need to be watching. But what O’Neill is saying is: yes, age is a factor. A factor. Not the entire equation. Egg quality matters, too - which makes me realise I’ve spent an awful lot of time worrying about the countdown, and remarkably little time understanding what’s actually happening inside it.

What do we really know about egg quality, ovarian reserve and ovulation?

To women’s health specialist Dr Ravina Bhanot, there’s another misconception worth filing away: your periods aren’t a fertility report card. “Egg number starts declining before birth, while markers such as AMH, which reflect your ovarian reserve, tend to fall more steeply from the mid-to-late thirties. Egg quality becomes increasingly important from the mid-thirties, while ovulation and regular cycles are usually affected last.”

Feeling the fertility haze? No need. Put simply, you can have perfectly regular periods while your fertility has already begun to decline - and a low ovarian reserve marker doesn’t automatically mean you can’t conceive.

But what exactly is ovarian reserve? In short: an indication of how many eggs you have left. One of the main ways doctors assess it is through AMH, a hormone produced by the small follicles in your ovaries. Think of it as a rough indication of your egg supply.

And the more I learn about all of this, the less I’m beginning to see my fertility as a literal clock at all. There isn’t one number counting down towards some great reproductive deadline. Several things are happening at once, each on its own timeline - and even the tests we have to measure them come with caveats.

And as O’Neill points out, while we can measure ovarian reserve, “there’s currently no test that can directly tell us the quality of our eggs. Quality isn’t uniform: even in your twenties some eggs are abnormal, and even at 40 some are perfectly normal.” AMH doesn’t measure egg quality either, and a 2017 study of 750 women found that low AMH did not meaningfully reduce their chances of pregnancy within six or 12 cycles. “It’s not a fertility score,” says O’Neill, “and it can’t predict natural conception on its own.”

One more thing worth bringing into the conversation: fertility isn’t solely a female responsibility. “Sperm quality also declines with age, while lifestyle factors can affect male fertility,” says O’Neill. “A healthy pregnancy is a shared biological project, not simply a countdown on the woman’s side.” So, if we’re going to talk about reproductive timelines, perhaps we should stop acting as though there’s only one biological clock in the room.

So, what I’ll be taking from all of this - and perhaps you are too - is that AMH can be useful, particularly as a personal baseline tracked over time, but it’s only one piece of the picture. Age shifts the odds; it doesn’t sort women neatly into ‘fertile’ and ‘infertile’. Fertility is less a countdown and more a collection of moving parts.

So why has this become such an anxiety-inducing conversation?

As I’ve been in the depths of research, I keep coming back to one question: why is fertility so often treated as something we only need to think about when we’re ready for a baby, despite being part of our wider health? By the time we do start looking, we’re confronted with a confusing mix of statistics, success stories and, increasingly, social media advice.

There’s evidence that we’re not exactly being handed the tools to navigate it. A 2024 UCL study of 931 teenagers found that 45% were already worried about future parenthood, yet just 35% rated their sex education as good or very good. They also found that fertility was among the topics more likely to be learnt about outside school.

​I don’t think the answer is to tell women not to worry. Fertility really does change with age. Instead, we need to ask whether we’ve turned a genuine biological reality into a level of urgency that isn’t always proportionate.

​Joyce Harper, Professor of Reproductive Science at UCL, says conflicting messages are part of the problem. “Celebrity pregnancies and influencers talking about having children later in life can feel more relatable than population-level statistics, while the reality is that fertility does decline with age. Women today are juggling a lot,” she says - from careers and finances to housing and finding the right partner - so fertility decisions are rarely based on biology alone.

​The language around fertility can be as powerful as the biology itself. “Repeated messages that women are ‘running out of time’ can create anxiety, guilt and pressure,” says Harper. Some women may feel pushed into decisions before they’re ready; others may disengage because it all feels too overwhelming. “Neither outcome is helpful.”

​And honestly, that’s what I’ve wanted from this conversation all along. Knowing the facts shouldn’t leave women feeling like they’re running out of time. It should leave us feeling like we finally have some.

So, what does all this mean for women who aren’t ready yet?

Where does that leave those of us who aren’t ready for children yet (or might not ever be)? According to reproductive specialist Dr Lucky Sekhon, the most useful thing is to know all the information, rather than panic.

"If having biological children is important to you," she says, "it’s worth understanding how fertility changes with age and paying attention to your reproductive health. That means not ignoring very irregular periods, severe pelvic pain or other symptoms, and speaking to an OB/GYN or reproductive endocrinologist if you have concerns - particularly if you have endometriosis, previous ovarian surgery or a family history of early menopause."

“Egg freezing may be worth discussing for some women, too,” she mentions - particularly if you think you’re likely to build your family after 35 or have certain fertility risk factors. But importantly, it isn’t something everyone needs to rush into. Nor should an AMH result become another number to obsess over.

Sekhon's key piece of advice is this: “Know your reproductive health before you need it. Pay attention to your menstrual cycle, don’t ignore symptoms like very irregular periods or severe pelvic pain, and understand that fertility is part of your overall health.” And I’m taking that as permission to wrap myself in information, rather than letting my “biological clock” wrap itself around me.

Maybe the point isn’t to stop the clock

Here’s my truth: what if I leave it too late? still pops into my head at least once or twice a month.

I’m an anxious girl. I live by what-ifs: what if I want children one day, but not for another five years? What if I spend so long being certain I’m not ready that, by the time I am, my biology has other plans?

But this is precisely why this conversation matters: whether you desperately want children, aren’t sure, or know you don’t want them at all. You deserve to understand what’s happening in your body without feeling like every birthday is a deadline. And, actually, this is a conversation men need to be a part of, too - fertility is not a one-woman story.

Because fertility decline is real. But so is the anxiety we’ve built around it. The answer isn’t to pretend either one doesn’t exist, but to understand the difference.

Shop MC UK's tried-and-loved favourites

If, like us, the cooler, closer nights have come as something of a shock after what has been a truly long, hot summer, the bonus is that all those extra evening hours are all the excuse you need to hole up inside with a good book (fire optional).

And we really do have some good books for you to explore this season—from Emma Cline’s Booker-shortlisted tale of a man’s final days and the latest heartbreaking read from former Women’s Prize shortlistee Louise Kennedy to ‘that’ book about ‘unnamed’ film star by Rachel Cusk.

Add to that a tale of an astrophysicist searching for the meaning of life rather closer to home, another of life-changing secrets shared on an overnight train journey, a rediscovered masterpiece about a singular woman, and a study of the aftermath of a brutal gun crime, and you’ll have some idea of the worlds waiting for your between the covers. Enjoy!

Editor’s Picks

More Recommended Autumn Reads

Welcome to What Lily Loves, a personal edit of the pieces, places, and ideas currently inspiring me. Think of it as your insider guide to what’s shaping my wardrobe and daily rituals. From standout finds and under-the-radar designers to shopping destinations, cultural hotspots—from restaurants and theatres to podcasts—here are the latest discoveries I’m loving.

The Designer Drop

Dear Frances Alma Boots

Every winter, I make sure I have a great pair of black knee-high boots in my wardrobe. I don’t mind investing in them, because they need to tick a lot of boxes. They have to be smart enough to wear to work and straight on to dinner, with a slight heel, while still being comfortable and durable enough to walk around London in, and, crucially, they need to be tall enough in the leg. There is nothing less flattering than a knee-high boot that cuts off the calf prematurely. So, when I say it’s hard to beat the Dear Frances Alma boots, I don’t say so lightly.

Spotlight On

ME+EM Atelier Jewellery Collection

ME+EM has become a go-to for modern women looking for smart wardrobe additions, whatever the occasion, and recently launched its Atelier jewellery collection. Made in Florence by third-generation artisan Marco Casamonti, the family-run business has been going since the 1950s, and its hands-on approach means no design is too intricate. Each piece is 24kt gold-coated over a brass base and designed to last. Whether it’s an everyday necklace to update office outfits or day-to-night earrings that won’t tarnish, this collection is worth your time — and money.

Shop my edit:

New In This Week

COS

As a self-confessed magpie, with a wardrobe that reflects just that, I always make a concerted effort at the start of a season to invest in great wardrobe staples that allow me to tie the rest of my wardrobe together. I love colour and I love prints, which means I need to make sure I also have some great basics, including blazers, knitwear and neutral footwear in order to create outfits.

This season, COS has really delivered on all fronts: a slimline everyday heel that will work with prints and brights, a great black jacket to layer over dresses and jeans, and polished knitwear in new-season colours to refresh last autumn’s outfits are just a few of my favourites. If you aren't sure where to begin when getting dressed in the morning, COS is a great place to start.

Shop my edit:

On My Radar

TARTAN REIMAGINED : THE BARBOUR WAY, The Exhibtion

Barbour will take over London’s Saatchi Gallery this weekend with Tartan Reimagined: The Barbour Way, an immersive exhibition celebrating the brand’s 130-year heritage and evolving relationship with tartan. The experience traces Barbour’s Scottish roots and distinctive family sett, before exploring its AW26 collection and contemporary interpretations of the pattern. Highlights include designs from the British Fashion Council’s Tartan Reimagined student competition, alongside Re-Loved creations and collaborations with Gucci, Erdem, Glastonbury x Oxfam, Paul Smith and Aardman. Visitors can also see a working South Shields factory setup, including live re-waxing and jacket restoration.

The exhibition is open to the public on Friday 18th September: 12pm – 9pm and Saturday 19th September : 10am – 6pm, Saatchi Gallery, Duke of York’s Square, King’s Road, London, SW3 4RY. Book online for free at saatchigallery.com

Any self-confessed beauty lover will likely remember the first time they walked into a beauty hall. The scents, the sound of chatter and leaving with a new beauty treasure (or a few too many samples) nestled into a tissue paper-laden bag.

Long before digital retail and trending brands made beauty a decidedly online experience, the beauty counter served as a sanctuary. For generations, department store beauty halls were unacknowledged third spaces, somewhere accessible between home and work where you could seek advice, test products, and find human connection without an explicit requirement to buy or clear out. Now, some fragrance houses are bringing that feeling back by transforming their physical stores into living cultural galleries.

From interactive shopping experiences to partnerships with up-and-coming artists, by merging scent with fine art, interactive design, and architectural curation, brands like Byredo, Fueguia 1833, and Penhaligon’s are giving visitors a reason to settle in.

Take Byredo’s flagship store in Covent Garden, which the brand describes as a "moment of stillness within the city’s rhythm". The two-floor space functions as a curated environment where fragrance, design, and art intersect. Rather than purely focusing on the sensorial experience of spritzing a new scent, Byredo has turned the location into an evolving art space, even marking the launch of its Bal d’Afrique Absolu earlier this year with a partnership with Nigerian-British artist Soldier. Their year-long collaboration explores identity and memory through painting and sculpture, complete with IRL "In Conversation With" events.

Similarly, Fueguia 1833 treats its boutiques like botanical research galleries, inviting customers to engage visually and tactilely with hand-blown glass bell jars and raw ingredients before ever committing to a smell.

Over in Soho, Ffern’s flagship store takes a similarly slow, cultural approach to fragrance retail. The brand has long worked with artists and makers, treating the world around each fragrance as an opportunity for creative collaboration rather than simply a vehicle for selling scent, and its physical space feels like an extension of that philosophy. Rather than functioning as a conventional shop designed to move customers from browsing to purchase, it encourages visitors to spend time with fragrance, art, ingredients and craft.

A brand-encouraged moment of 'stillness' or fragrance halls that allow for visual experiences might seem like yet another way to land a 'sell', but with loneliness in the UK reaching record numbers, it seems that these sanctuaries are needed now more than ever. According to the Office for National Statistics (ONS), 49.6% of adults in England—roughly 25.9 million people—report feeling lonely at least occasionally, with 7.1% (around 3.8 million people) experiencing chronic, daily isolation. Young people make up a large chunk of that group, with people aged 16 to 24 reporting persistent loneliness at nearly double the rate of over-65s.

It’s also no coincidence that fragrance flagships are taking their cues from public galleries. According to Art Fund data, 48% of UK adults visit art spaces annually—not just to view works, but to seek community. And according to the YMCA as England has lost over 50% of its youth and community hubs since 2010, many galleries and arts centres have been forced to step up as civic anchors. So, with many of our cities missing the third spaces that foster genuine human connection, beauty is stepping in by adopting gallery-style curation.

Even legacy department stores use fragrance to foster connection. At Liberty, the fragrance hall has been deliberately redesigned to make scent an interactive, visual medium, explains Natalie Guselli, Head of Beauty at Liberty.

“Fragrance is inherently creative—it sits somewhere between art, memory and personal expression - so it makes sense that the spaces we discover scent in are beginning to reflect that." Now, says Guselli, "Customers increasingly want more than a traditional retail experience; they want to explore fragrance in a way that feels immersive, inspiring and culturally relevant. At Liberty, we’ve deliberately looked at how we can take fragrance discovery beyond simply smelling a succession of bottles."

In the spirit of design and creation the brand has become famous for, and just like a gallery, the department store has curated the space with fragrance-themed commissions. "Our nose installation is a playful visual interpretation of scent and an invitation to consider fragrance approachable and interactive," says Guselli. "Artist Tasha Marks designed the wall under the idea that 'anyone can be a nose'. We wanted our fragrance hall to feel democratic, encouraging customers to stop, explore and discover before they necessarily know what they’re looking for."

Guselli adds that she sees physical spaces as vital counterweights to digital shopping: "There’s something particularly interesting about making an invisible medium like fragrance visual. Installations, art and design can give physical form to the emotion, storytelling and imagination behind a scent, and ultimately create another route into discovering it."

Noting also that "As beauty becomes increasingly digital, I think physical retail has an even more important role to play in offering experiences that can’t be replicated through a screen. For fragrance especially, stores can become places for cultural discovery as much as product discovery—somewhere customers spend time, encounter new ideas and hopefully leave having found something unexpected.”

Over on the King's Road, Penhaligon's has embraced a similar ethos, designing its flagship as a gallery-like space centred on British craftsmanship. According to Penhaligon’s Global General Manager Julia Koeppen, their "vision for King’s Road was to create a living, evolving space where scent, craft and artistry come together." When considering how to build out the space, Koeppen says the brand "began with narrative rather than product display."

"It's an approach that has found a natural expression through our long-standing partnership with the Queen Elizabeth Scholarship Trust, or QEST, an organisation dedicated to preserving and evolving Britain’s craft heritage by supporting makers and bringing their work to a wider stage", explains Koeppen.

It's impossible to ignore the ever-changing world around us, and despite placing art at the centre of the space, Koeppen explains that the heritage brand has not shied away from our "phygital" reality.

"Our approach at King’s Road is deliberately discreet. Technology should extend the experience, not dominate it. Our digital content reveals the makers, materials and processes behind each exhibition, allowing their stories to live beyond the boutique," explains Koeppen.

Not diluting the core of a heritage fragrance house is vital, Koeppen notes. The physical experience remains at the heart of the concept: encountering the scale and texture of the work, discovering fragrance and engaging in conversation. For us, technology is most effective when it brings people closer to the craft and the people behind it."

As fragrance houses begin to fill some of the void left by shrinking third spaces, Koeppen highlights how even the store layout addresses the demand for community: "King’s Road was conceived as more than a static retail environment. It is an evolving cultural programme, with changing exhibitions, demonstrations, workshops and artist conversations creating new reasons to visit."

The goal for them? , "is to make the boutique a place of discovery and exchange, where someone might arrive through an interest in contemporary craft and encounter fragrance, or come for Penhaligon’s and discover an artist. It should feel like a modern salon, intimate, engaging and constantly revealing another layer of the story," says Koeppen.

The pressure-free environment that so many beauty lovers use to shop in beauty halls is also at the heart of the store, Koeppen explains.

"The ambition was never to recreate the formality of a traditional gallery," Koeppen says. "We wanted the curatorial confidence of an exhibition within an environment that still feels warm, personal and distinctly Penhaligon’s. The art is given space and presence, but it sits within an intimate, lived-in interior where visitors can browse, ask questions and engage at their own pace. It is refined without being remote, theatrical without becoming intimidating."

Measuring the success of these spaces goes beyond instant transactions. "We are looking at engagement with the exhibitions, time spent in the space, event participation, new client recruitment and whether visitors return as the programme changes," says Koeppen. "We don't see success simply as an immediate sale or a widely shared piece of content. It is whether King’s Road creates a lasting connection and a genuine reason to return."

By returning back to the essence of OG beauty halls and embracing cultural curation, these fragrance houses are offering a modern return to what beauty counters always did best: providing people with an inviting space to slow down and connect.

Oh, hormones. If there was ever a subject a woman could feel truly at peace with, this is not it.

We’re taught the basics at school, then more or less sent out into the world to figure out the rest on our own. And if the group chat - aka my FYP - is anything to go by, we’re all trying to navigate the minefield of “hormone balance”: what to eat, avoid, take, track and whether we’ve somehow been sleeping, exercising and drinking our coffee incorrectly. Somewhere between seed cycling, cortisol cocktails, cycle syncing and oestrogen detoxes, the saxophones of hormone health are getting louder, aren’t they?

I say this as someone who spends a lot of time writing about women’s health. I’ve saved the posts, read the studies, and lord knows my cupboards have seen every supplement on the market. I’ve even wondered whether a late dinner might somehow be sabotaging my endocrine system.

So, rather than adding to the noise, I wanted to do the opposite. I asked some of the best experts in women’s health to strip things right back: if you’re hormonally challenged, feeling depleted, and just outright lost in the sauce of it all, what should actually be on your list? Whether that means your period has gone rogue, your sleep is all over the place, or you simply want to look after your hormones as you get older.

Consider this your very own hormone-health checklist - micro-habit edition. The one to return to before you buy the powder, download the tracker or convince yourself you’ve been doing it all wrong. Twenty-five genuinely micro things, backed by the best in the business, that are worth knowing about - and, importantly, actually doable.

Right. Get your checklist out. And for once, let’s make this a list of things women are supposed to be doing a manageable one.

Your Hormone Health Edit Starts Here

Ladies, pull up a chair and get comfy, because I’ve done the homework for you: five experts, five categories, and the small shifts they’d prioritise if they were starting from scratch. Let's get into it.

Sleep: Let's Start With Your Body Clock

Our first guest, and our first category to conquer: sleep. And who better to kick things off than world-leading sleep scientist Wendy Troxel. She’s spent years studying the relationship between sleep, our body clocks and our wider health, so I asked her which small habits she’d prioritise if we wanted to give our hormones a helping hand. Here are the five she’d start with.

1. Wake up within the same one-hour window

You don’t need a military-grade bedtime. Wendy’s priority is simply keeping your wake-up time relatively consistent, aiming to get up within roughly the same one-hour window each day. It gives your body clock a reliable cue - and yes, that includes weekends.

Why it matters: Your wake-up time is one of the strongest cues for your circadian rhythm, which helps regulate the daily timing of your hormones, including cortisol and melatonin. Keeping that rhythm steady can support more consistent sleep and overall hormonal health.

2. Take your coffee outside

Your morning light exposure can be as simple as taking your coffee into the garden, onto the balcony or outside the front door. Even a few minutes of natural light soon after waking gives your body clock a useful signal that the day has begun.

Why it matters: Morning light helps set your body clock, which in turn helps coordinate the hormones that govern your sleep-wake cycle - so think of it as giving your hormones a useful little nudge in the right direction.

3. Charge your phone across the room

Keep your phone more than an arm’s reach away at night.

Why it matters: That tiny bit of friction can make late-night checking less automatic, reducing exposure to stimulating content when your brain should be winding down. Remember: better sleep matters > a more regulated system involving stress, appetite and metabolism. Evidence shows that - need evidence that supports

4. Dim one light before bed

There’s no need to transform your bedroom into a candlelit retreat. Simply switch off one bright overhead light or dim the lights a couple of hours before bed. If you’re using devices, turn down the brightness, too.

Why it matters: Evening light can suppress melatonin and shift your body clock later. Creating a darker environment helps reinforce the natural rise in melatonin that prepares your body for sleep, supporting the hormonal rhythms that keep your sleep-wake cycle on track.

5. Use two duvets

For those sharing their beds: consider the Scandinavian method: one bed, two separate duvets, so you can each control your own temperature without disturbing the other.

Why it matters: Hot flushes and night sweats can repeatedly interrupt sleep, while being too cold can make it harder to settle back down. Having control over your own bedding is a tiny practical change that can help you stay comfortable when your temperature decides to do its own thing.

Food: More, Not Less

Our second guest, and arguably the category with the most rules attached to it: food. Eleanor Hoath, registered nutritionist, is here to make a compelling case for doing something slightly different: instead of asking what we should cut out for the sake of our hormones, what could we simply add? From a spoonful of flax to being a little more intentional about breakfast - five tiny habits she’s recommended - no elimination diets welcome.

6. Add protein to your first bite

Whatever you were already planning to eat, add a source of protein. An egg, a spoonful of nut butter, a scoop of Greek yoghurt, or a handful of nuts. That’s it.

Why it matters: Protein can help keep blood sugar steadier after eating, which takes some pressure off insulin and cortisol - two hormones closely involved in the body’s wider hormonal and metabolic picture. And the best bit? It costs seconds.

7. Stir in a tablespoon of ground flaxseed

Once a day, stir one tablespoon of ground flaxseed into something you’re already eating. Porridge, Yoghurt, a smoothie, even soup. Buy it pre-ground and keep it in the fridge; whole seeds can pass through largely undigested.

Why it matters: Flax contains fibre and lignans that can help bind used oestrogen in the gut, supporting its removal from the body. Research, including trials in postmenopausal women, suggests flax can influence oestrogen metabolism - making this more than just another wellness rumour.

8. Add a handful of broccoli sprouts

Not broccoli - broccoli sprouts. Keep some in the fridge and add a small handful to something you’re eating: eggs, a sandwich, avocado toast, whatever’s happening.

Why it matters: Broccoli sprouts are rich in sulforaphane, supporting liver enzymes involved in processing oestrogen. Eleanor sees this as a useful partner to the flax habit: one helps with processing, the other with getting used oestrogen out of the body.

9. Give yourself 10 minutes without input

Less about what’s on your plate, more about what you’re putting into your head. For the first 10-15 minutes after waking, resist the urge to press play. No podcast, news, emails. Just get ready, make your tea, and let the morning happen in relative silence.

Why it matters: The idea here isn’t to suppress our cortisol, but to avoid immediately bombarding ourselves with information before our nervous system has had a moment to find its footing.

10. Don’t ignore the urge to poo

A very simple habit: when you need to go, go. Don’t routinely hold it because you’re mid-meeting, running late or otherwise pretending your bowel doesn’t exist.

Why it matters: The gut is one of the routes the body uses to remove used oestrogen. Certain gut bacteria can allow some of that oestrogen to be reabsorbed, so keeping things moving with regular bowel movements supports the body’s natural clearance process. The micro-habit is simply listening when your body says now.

Strength: Lift for the Long Game

11. Fit in a 15-minute “exercise snack”

Next up: your metabolic secret weapon - strength. And who better to make the case for getting stronger than Laura ‘Biceps’ Hoggins? An award-winning PT, she's keen to remind us that our hormones aren’t static - so there’s no one “best” workout for hormonal health. And the good news? You don’t need hours in the gym - Hoggins says even 15-minute "exercise snacks”, dotted throughout your week, can make a real difference. Here are the five she’d start with.

12. Aim for consistency

Aim for resistance training 2-3 times a week. Bodyweight exercises, weights, bands - it all counts. Resistance training builds lean muscle, supports bone density and can improve insulin sensitivity, making it a pretty useful tool for metabolic health.

13. Pick exercises that do more

During your strength work, choose compound movements that recruit several muscle groups at once - think squats, lunges, rows or presses.

14. Make those final reps count

Repeat after me: you don’t need to go max out every time. Instead, choose a weight resistance where the last few reps feel genuinely challenging, while still keeping your form. You can build strength and muscle across different rep ranges - it’s the effort that counts. And remember, recovery is part of the training, too.

15. Spread protein across the day

Short but sweet: adequate protein helps support muscle growth and repair and gives your body what it needs to recover from all that strength work. So, don't sleep on this part of your training.

16. Get stronger as oestrogen declines

As oestrogen declines with age, particularly through perimenopause and menopause, strength training becomes even more important. Start where you are, then progressively overload. You don’t need to start heavy - just keep giving your muscles a reason to get stronger. Progressive overload is the name of the game.

Nervous System Support: Give Your Body a Break

Next up: your nervous system. Contrary to popular belief, stress isn’t just about what happens when you have a terrible day - it’s also the cumulative effect of everything your body is processing, from caffeine and alcohol to constant stimulation and everyday chemical exposure. Kayla Barnes-Lentz, a longevity expert and advocate for nervous system health, focuses on creating small opportunities for the body to reset. Leaving all elaborate rituals at the door.

17. Have your coffee with breakfast

Have your caffeine alongside food rather than on an empty stomach. And make sure your last coffee is early enough that it’s well out of your system before bed - a conservative 10-hour cutoff.

Why it matters: Caffeine can raise cortisol and blood sugar, adding to the body’s stress response. Having it with food and cutting off your supply early gives your nervous system - and your sleep - a little less to contend with.

18. Make your next drink alcohol-free

You don’t need to make a dramatic declaration about your drinking. Swap your next alcoholic drink for something alcohol free when you can.

Why it matters: Alcohol can affect sleep, cortisol and oestrogen metabolism. Small reductions in exposure still count.

19. Take a Zone 2 walk

Walk at a pace where you can still hold a conversation, but wouldn’t exactly want to give a TED Talk. Aim for most days if you can.

Why it matters: Zone 2 builds mitochondrial health and supports fat oxidation, while being gentle enough not to add to your overall stress load. Think of it as a movement that gives back, rather than takes more out of you.

20. Swap one plastic container

Put the plastic Tupperware down - you don’t need to bin your entire kitchen. Start with the thing you use most. Move your daily water bottle, lunchbox or food container to glass or stainless steel.

Why it matters: Chemicals can migrate from plastic into food and, in recent laboratory testing, some of these migrants have been shown to interact with hormone-related receptors in the endocrine system. One small swap is an easy way to reduce everyday exposure.

21. Go fragrance-free with one daily product

Pick one product you use every day - perhaps your moisturiser, body wash or deodorant - and choose a fragrance-free version next time you replace it.

Why it matters: fragrance can contain multiple undisclosed ingredients, including chemicals with potential endocrine-disrupting effects. The goal isn’t perfection; it’s gradually reducing your everyday exposure, one product at a time.

Know Your Normal: Your Hormones Are Information

And finally, perhaps the most important one: knowing your normal. Because before we start blaming our hormones for everything from bad mood to a breakout - a natural default I’m sure we can all relate to - it helps to know what normal looks like for us. Dr Ravina Bhanot, women’s health GP, is here to give us tips on how to tune into what our bodies are telling us - before Google gets involved.

22. Keep a two-minute cycle diary

Jot down when your period starts, how heavy it is, and whether you spot anything that feels unusual. Two minutes, once a month.

Why it matters: Your cycle can offer useful clues about your wider health - especially if something suddenly changes.

23. Eat regularly

Three meals a day might sound wildly uncontroversial, but in a world obsessed with fasting windows and eating schedules, it’s worth saying: your hormones need fuel. You don’t need to follow a perfect eating schedule, but regularly skipping meals or chronically under-eating isn’t doing your body any favours. Aim for regularity.

Why it matters: Your body needs enough energy and nutrients to support healthy hormone production.

24. Know when to take a five-minute stress reset

Walk, stretch, move your body or simply step away from whatever is stressing you out. And yes, that may mean closing the laptop.

Why it matters: Short bursts of movement and recovery can help your body shift out of stress mode

25. Talk about your period

I think this may be my favourite of all the habits.

Tell your partner, friends, siblings - whoever you feel comfortable with. Let’s make periods less of a family secret.

Why it matters: Talking openly helps chip away at period stigma and makes reproductive health easier to discuss. Being open about our periods might also help someone recognise that something they’ve been experiencing isn’t something they have to put up with - or encourage them to get something checked. And sometimes, simply hearing someone talk honestly about their own experience can make someone else feel comfortable doing the same. That’s a huge thing.

26. Keep your health checks in check

Once a month: get familiar with your breasts. Keep up with STI testing when appropriate. And go when your cervical screening is due.

Why it matters: These tiny bits of health admin can help spot changes early - which is exactly what they’re there for.

Shop MC UK's Hormone-Health Favourites

Skin still wet and lightly salted, I pull a loosely shrugged-on towel tighter round my shoulders and sway to the beat of distant drums. The sky is shifting from mauve to pink, an apricot sun dipping further towards the horizon and I’m still deliciously cool from a swim around the bay. My skipper pours a glass of ice-cold Champagne for me and a friend just as the drumming circle on nearby Cala Benirrás beach cranks up a gear. It’s almost sunset and the pebbled cove to our yacht’s bow is awash with local artists and artisans—a set that gathers here regularly to mark the end of another magical day on the White Isle.

It’s Saturday night in Ibiza and there’s not a super club in sight. Instead, I’m here to experience this iconic island’s wild, northern shores and, more specifically, the adults-only luxury offerings at Cala San Miguel Ibiza Resort—a chic five-star retreat nestled in the nature-rich Sant Joan de Labritja, a 30-minute drive from characterful Old Town and just 10 from the heart of the north’s trendy artisan quarter, San Juan. My days of dancing to a high-octane Calvin Harris set til sunrise have slowly given way to a yearning for slow adventures on the water, nourishing food, and a soulful connection to local customs when I travel, so here I am: sipping bubbles on deck, surrounded by bobbing boats in an azure bay, listening to Bohemians joyfully drum their way into dusk.

Cala San Miguel Ibiza review: How this adults-only resort shows the 'other side' of the party island

What's the hotel like?

An elegant blend of natural materials—raffia, wood, linen, stone—clad the light, spacious spaces in an earthy palette without them ever feeling Insta-performative or Soho House-heavy.

Then, there’s the Mares Spa—a peaceful, sun-dappled space that’s home to a vast array of Natura Bissé treatments, including blissful body wraps, oxygenating therapies and remineralising treatments. I enjoy a gloriously relaxing full-body massage during my stay, but I would have happily invested in a Mediterranean Openwork treatment—a flowing, wave-like experience inspired by the sea—if time had allowed, too.

What food and drink is on offer?

Of the seven restaurants, it’s the newly appointed Beach House that pulls everything together perfectly, with its glittering sea views, a daybed-encircled pool and toes-in-sand dining space completing a more-ish menu of coastal plates, including shrimp croquettes, crispy octopus, sea bass ceviche and Bluefin tuna tartare.

I spent a blissful afternoon here indulging in frequent freshwater dips, feasting on crispy calamari and tapping my feet to gentle Balearic beats, book still in hand.

What experiences are on offer at Cala San Miguel Ibiza?

Often referred to as the last bastion of “real Ibiza”, this quiet, rural pocket is as far from the party scene as you can get. Here, hikes into the aromatic, juniper-dusted hills reign over bass-thumping hyperclubs; sound baths replace foam parties; and self-care—not a Harris-like headliner—is king.

Hopping aboard your own private boat for the day (or evening) is an exciting new offering for Cala San Miguel guests this summer thanks to the resort’s partnership with Barcelona-based De Antonio Yachts, which delivers fully tailored island-hops, sunset sails and snorkelling excursions, depending on your party’s preferences. It’s also a welcome addition to a line-up that focuses on championing north Ibiza’s vibrant culture.

Experiences here extend beyond the usual yoga and spa sessions (though these are abundant and excellent, too) and instead hone in on the authentic artisan crafts scene that the resort proudly sits within, uniquely connecting travellers to the island’s wild, Balearic heartbeat. Time here can be as immersive—think Ibicencan spirit workshops, sound-healing classes, artisan-led crafting or guided hikes and wine tastings set to live funk music—or as serene as you need to truly reset and replenish.

Fancy flopping by the pool (there’s three elegant swim spots to choose from) before shopping for handmade ceramics in nearby Santa Gertrudis (the “Notting Hill of Ibiza”) or discovering the hippy heritage and gentle bustle of Las Dalias Market? Just ask reception to book you a ride—and be sure to hit cult-worthy Sluiz for maximalist ceramics, Nino D’Agata for gem-adorned jewellery, and The Rose for beautifully hand-sewn silk pieces. Curious to try your hand at crafting a traditional herbal liqueur under the expert eye of a Balearic botanist? Consider yourself an official trainee thanks to the hotel’s impressive access to under-the-radar artisans.

“From sunrise yoga to guided hikes and art jam sessions, each experience is designed to connect guests to Ibiza’s natural rhythm and carefree spirit,” Carolina Fraga Rua, a manager at the resort, says. “Cala San Miguel is dedicated to preserving this special corner of the island, offering guests a gateway to the true essence of the north,” she adds with a warm, infectious smile while booking me into Pilates.

I may only be here for a long weekend, but I’m already tuning into the north’s “natural rhythm” and letting the demanding daily maelstrom of social media, work and family commitments melt into the periphery.

That’s the thing with doing Ibiza as a grown-up, though: between shopping the stylish, independent wares of eclectic San Juan, diving into secluded turquoise coves from the stern of your own private yacht, or indulging in nourishing Mediterranean fare poolside, there’s no time for hangovers or repeats.

Soaking up the true spirit of Ibiza is a full-time occupation in the north. And honestly? It feels like a soul-restoring break—not a holiday I need a holiday to recover from. My super club days may be behind me, but this pocket of Balearic wilderness proves the White Isle still has plenty to offer travellers in their post-party era. I can’t wait to sway to the beat of the northern shore’s drum again soon.

A stay at Cala San Miguel Ibiza Resort, Curio Collection by Hilton starts from €300/£250 in a superior room on a bed and breakfast basis.

There’s something about September that always makes me want to rethink my work wardrobe. After the lighter, more relaxed dressing of summer, the return to the office feels like the perfect opportunity for a sartorial reset—and this season, I’m starting with trousers.

For me, the right pair of trousers can completely transform how you feel in your clothes. They can sharpen a blazer, make a simple shirt feel considered and, perhaps most importantly, set the tone for how you want to show up at work.

This Autumn, I’m embracing three silhouettes: the barrel leg, the wide leg and the flare. Each has a very different personality, but all three have one thing in common: they make a statement without sacrificing sophistication.

The Barrel Leg

The barrel leg is probably the silhouette that feels most fashion of the three—and that’s exactly why I love it. I'm not going to lie, when I first saw it, I had my reservations, but when you try them on, they are incredibly flattering.

With its distinctive curved shape, the barrel trouser creates volume through the leg before tapering towards the ankle. Rather than clinging to the body, the silhouette creates space around it, which can actually make the waist appear more defined. There’s something very chic about that contrast between a defined waist and the softly curved leg.

It’s also a great way to make your existing work wardrobe feel new again. Take the same white shirt and blazer you might normally wear with a straight trouser and swap in a barrel leg—suddenly, the entire outfit feels more directional.

I tend to balance the volume with something more fitted or tucked in on top. A slim knit, crisp shirt or structured blazer works beautifully, particularly when the waist is clearly defined.

For me, this is the trouser to choose when you want your colleagues to think “she really knows fashion” rather than simply “she’s wearing another suit.”

My rule: let the trouser do the talking. Keep the rest of the look clean and considered.

The Wide Leg

If I had to choose one trouser shape that best represents my approach to workwear, it would probably be the wide leg.

There is simply something about a beautifully tailored wide-leg trouser that makes you stand a little taller. Perhaps that’s why the silhouette has become such an important part of modern power dressing. It has presence without being rigid, and confidence without feeling overtly masculine.

When I have an important meeting or a day packed with senior-level conversations, this is often the silhouette I reach for. This is power dressing without needing to rely on the traditional sharp, restrictive suit.

For September, I’d style a high-waisted wide leg with a fitted shirt or fine-gauge knit, adding a belt to define the waist. A tonal blazer makes the look feel particularly polished, while a point-toe shoe underneath helps emphasise that elongated line.

My rule: embrace the volume and commit to the proportion. A wide leg looks best when it feels intentional.

The Flared Leg

The flare is the trouser shape I reach for when I want something that feels feminine, sophisticated and effortlessly elongating.

The beauty of a flare is its ability to create the illusion of longer legs. Fitted through the waist and thigh before subtly widening from the knee, it draws the eye downwards and creates a beautifully elegant line.

It also has a softer quality than some of the more architectural trouser shapes. Worn with a blazer, silk shirt or fine knit, a flare feels polished enough for the office but still distinctly feminine.

For work, I particularly love a tailored flare in a dark neutral—black, navy, charcoal or chocolate brown. Add a pointed pump or slim ankle boot and the effect is incredibly flattering.

There’s also something timeless about this silhouette. Unlike some of the more fleeting trouser trends, a well-cut flare has a longevity that makes it worth investing in.

My rule: choose the longest length you can comfortably wear with your shoes. The closer the hem is to the floor, the more leg-elongating the effect.

Fashion month has officially begun, which means that everyone working behind the scenes is currently in the eye of the storm. Designers are finalising last-minute tweaks, while teams hold briefings on the minute details of hair, make-up, and nails.

As someone who spends most of Fashion Week backstage, the attention to detail I see is awe-inspiring. I'm always surprised, too, by the number of references that session stylists and MUAs come armed with. There's an incredible amount of research that goes into translating a designer's vision into the beauty looks we see on the runway.

So, to get the inside track on SS27, I spoke to some of the biggest names in hair and make-up to find out what’s been inspiring them backstage, and the cultural references they’re bringing with them this Fashion Week. Their insights, ahead.

Sam McKnight, Celebrity Session Hairstylist and Founder

Inspiration: "My travels this year have been a real inspiration, from heading to Tuscany and Ibiza over the summer, to trips to Dorset along the coast, right through to Sri Lanka earlier in the year," says Sam McKnight. Travel for me opens up so many different aspects of culture. The music, the architecture and particularly the people. Ive always loved to people gaze. I’m particularly drawn to nature through my travels, the texture and and colours are always inspiring when it comes to hair, and I’m often snapping away at flowers, or corners here and there.

Mood of the season: "This season we’ll see more texture. We're still leaning into the luxe, healthy hair finish, but with more movement and embracing more of a softer side."

Carly Utting, Editorial MUA and MAC Senior Artist

Inspiration: "This season I’m obsessed with anything that feels whimsical, romantic and slightly witchy," says Carly Utting. I keep coming back to pale, glassy translucent skin, with the addition of darkness, a blood-red Siouxsie Sioux lip or a Robert Smith–esque black eye. I think people are craving escapism at the moment, something fantastical and far removed from the everyday. I’m looking at references like ’70s Stevie Nicks and Galliano-era Dior, where romance, drama and fantasy combine. I’m also obsessed with the film, The Love Witch: the super saturated, technicolor blues against the sickly peachy-pink tones scratch an itch. It has a Wes Anderson-like clash of colour, but with a sexy feminine glamour running through it. I’m really drawn to ’60s sex sirens, Madonna’s Erotica era and even the slightly trashy glamour of ’90s Page 3 imagery.

Mood of the season: "Texture will be a huge part of how I translate those references backstage for SS27. I’m always searching for finishes that make makeup feel new, something reflective, wet, glassy or powdered. I’m really interested in digital texture at the moment: the hyper-real, reflective finish you see in digital fantasy imagery, where skin and shine just look too perfect to be real. I love the idea of taking that feeling and trying to recreate it physically on a face."

Larry King, Celebrity Session Hairstylist and Founder

Inspiration: "I've been drawn to the rawness of '90s fashion photography and magazines, so details from Corinne Day's editorials for The Face when it was in its early days," says Larry King. "Everything was a little less polished and more real. Films like Reality Bites and Trainspotting also capture that slightly rebellious undone attitude. Kate Moss, Winona Ryder and Chloë Sevigny during that time is a big visual reference too. They had individuality, great cuts and hair that didn’t look overly 'done'."

Mood of the season: "It’s that sense of imperfection and personality that feels relevant again now: moving away from the super-glossy, uniform aesthetic towards something more individual and a little rougher around the edges. The glossy, polished S-waves and pristine blowouts we’ve seen for years are starting to give way to more irregular waves, lived-in texture and deliberately undone styling. Hair still feels considered and beautifully finished, but less perfect... Cooler, looser and with a slightly unkempt edge. We’re also seeing a return to proper, statement haircuts, with the cut becoming just as important as the styling."

Fara Homidi, Editorial MUA and Founder

Inspiration: "This season, I’ve been thinking about beauty that feels instinctive and deeply personal. I’m drawn to the tension between restraint and expression; the undone glamour of the late ’90s when makeup could feel raw, lived-in and incredibly individual. I recently rewatched The Devil's Advocate, and the soft-grey eyeshadow and rich, mauve-brown lips really spoke to me. I’ve also been returning to the colours and textures I remember from my Afghan upbringing: kohl-rimmed eyes, weathered skin, richly stained lips, handwoven textiles and the way pigments shift in natural light. I’m always keen on translating a feeling or memory into something modern and current."

Mood of the season: "The mood of SS27 feels very pared back, with simplistic makeup and clothing paired with something ornate, vintage and deeply textured. Artisanal heritage and garments feel relevant right now. It’s the contrast of 90’s Calvin Klein, paired with an accessory that has traditional craft through tassels, embroidery or vintage beading."

Nick Irwin, Session Hairstylist and Schwarzkopf Global Ambassador

Inspiration: "A large part of my references for this season stems from my ongoing relationship with British fashion designer LABRUM, and its exploration of African identity and heritage," says Nick Irwin. To understand their vision, we need to look into the history of African hair, not simply as a form of beauty, but as a visual language. Hair has long communicated identity, status, community, spirituality and belonging. Braiding patterns, adornment and styling carry meaning, with details such as cowrie shells historically representing prosperity, wealth and protection. Contemporary African and cultural icons, from music, fashion and nightlife to wider subcultures, like A$AP Rocky, are equally important references. Their attitude, individuality and relationship with hair push my research forward and keep my work connected to the present."

Mood of the season: "For SS27, the approach should feel informed rather than nostalgic. We are not recreating historical hairstyles; we are taking elements of their language and translating them through a modern lens. Hair should feel alive, directional and modern. Products and styling allow us to create something that acknowledges their cultural roots while feeling completely relevant to SS27."