Alexis Page 🫠

is a lifelong beauty junkie and indie product developer based in the East Village of Manhattan. Known as “the most important person in beauty you’ve never heard of,” she has worked with brands like MAC, Glossier and Pat McGrath. She recently launched a Substack, Self Involved, where you can find all her personal product recommendations, beauty opinions and sicko health protocols that she’s decided to finally share with the public at large. I’m eternally grateful for that, and for the related tidbits she’s about to share with us.

What is your fridge philosophy? 

Little of this, little of that. I like cooking, but more often employ the meal-cobbling technique of having a bunch of little things together as a full meal. I like having multiple flavor profiles and textures at once.

Your fridge is always always always stocked with ____.

• Various forms of dairy: whole milk, raw milk, kefir, yogurt, cottage cheese

• Lemons: I started craving this whole lemon/coconut milk/olive oil concoction 24/7 and am now burning through lemons at a psycho rate.

• Carrots

• An unreasonable amount of dips for a single-person household: hummus, tzatziki, tyrokafteri, salsas, tapenades

• Feta cheese and kalamata olives

• Fizz-Free Peach Mango Green Tea Celsius

Top 5 condiment picks, go.

1. Zhug

2. Maldon

3. Really coarse peppercorn

4. Specialty mustards: I like Edmond Fallot, obsessively finding all the flavors Pokémon-style. Gotta catch ‘em all.

5. Frank’s Red Hot - I’m from Buffalo, legally required to just have it on hand.

Fine, I’ll open it up to pantry too. Let’s hear your favorite snacks / pantry staples: 

• Chickpeas and cannellini beans

• Sourdough

• Peanut butter

• Unusually shaped pastas

• Tuna

• Random crunchy toppings: crispy fried onions, gomasio, seeds, nuts

• Treats are jalapeño kettle chips and some form of gummy candy

A meal that’s on heavy rotation these days:

Giant bowl of chopped cucumber, red onion and feta with olive oil and lemon. It lives in said bowl, with spoon included, where I pop into the fridge and eat it in passing over the course of the next 48-72 hours. Then the whole cycle starts again.

I’m on a real toast kick out of nowhere, which gives me a reason to now hoard weird jams and spreads.

When I have people over, I tend to go a little nuts with making a charcuterie/crudité spread. This ties into my regular eating philosophy where I need to ensure I have a little bit of everything and that all flavors, textures, and categories are covered.

I somehow got into baking, which I’m not exactly great at and I don’t even really care about desserts, but find it soothing and the logistics of it are easier for me to understand than making an elaborate entree. Recent success stories have been a gluten-free grapefruit olive oil cake and a berry clafoutis.

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Let’s go a little deeper… 

What’s the mantra you keep coming back to?

“You already know what to do.” I’ve gotten really good at trusting my intuition and blocking outside noise and opinions.

What products / practices are part of your regular mental wellness habits? 

Mental health wise, I spent my 20’s and 30’s going the traditional therapy/pharmaceutical route. It was maybe what I needed at the time but later on I felt like I’d hit a wall and was not necessarily any “better.” I believe that focusing on “your stuff” too much for too long keeps you stuck in the idea that your issues are your identity and, for me, prevented me from taking real action or moving forward.

I did a full course of ketamine therapy. I turned into an exercise person. I turned into a TM head. I figured out a way to balance my need for alone time with also being social. I stopped taking birth control because it made me feel bad. I stopped drinking because I noticed that it had an outsize effect on my mood and anxiety. It ended up being kind of basic stuff that made me feel the most better so I kept up with it. A form of when I got busy, I got better mentality.

Walking while listening to music, TM, watching Bravo, calling a friend and cleaning my apartment are the easiest ways for me to center and self-soothe.

And your physical?

Pilates, calisthenics, ballet class. I get a facial usually once a month. I like to steam when I can. I use a red light mask and Normatec recovery boots while watching Housewives. I got pretty into the vibration plate, which I use while scrolling and the 15 minutes fly by.

What do think is the most underrated part of wellness? 

The basic stuff. It’s not particularly interesting, there’s truly not much you can say about it and everyone thinks you’re a grandma if you do. Sleep, movement, sun, breathing. I’m super into all the newer forms of wellness and hack-y stuff—peptides/devices/etc—but it’s all kind of a waste if you don’t have the foundational elements dialed in tight.

And overrated?

The obsession with going to Korea for beauty treatments. I have a much more extensive soliloquy on this but the TLDR is that I think it’s all fake. I’ve been to Seoul for work multiple times and have found that the beauty landscape there is one giant hype machine, stuck in an endless trend cycle that completely changes course every six months. This renders everything sort of meaningless. It’s definitely fun to shop for product there, it’s weird and cool and you find stuff you won’t see anywhere else. And then you go back less than a year later and all those items are gone and suddenly you’re told to buy completely different items and there’s always some new laser that no one can explain but it’s “the newest and the best” and around and around you go. I find it quite spooky and depressing.

Another unpopular wellness opinion—micro-dosing mushrooms is rotting everyone’s brains. I won’t elaborate further.

Picture this: you wake up one morning and feel like shit. What’s your next move: 

Chug pomegranate juice, orange juice, coconut water, Wellness Formula, hot shower, new sheets, as much sleep and horizontal rest time as possible. And if I’m truly sick, I allow myself to eat Saltines in bed.

Give us your ride or die wellness products:

I work with a longevity doctor in LA who took me from fine to really good through bloodwork, hormones and peptides. I’m pretty obsessed with this oxytocin nasal spray and all my little tinctures from her. I don’t know that I really believe in supplements for the most part, but she made a few OTC recommendations that have worked for me and I’ve stuck with them for over a year:

• Ion Gut Support - tasteless liquid you drink with water first thing in the morning; helps heal gut inflammation.

• Metagenics Adreset - have never really bought into the adaptogen conversation but I do feel like this helps with overall resilience to stress.

• Integrative Therapeutics Cortisol Manager - I’m a good sleeper but if I need extra help, this keeps me asleep. Melatonin-free.

  

One thing you do everyday that makes you the most YOU version of yourself: 

Workout early and listen to music while walking there.

Whose taste inspires you?! 

Lisa Eisner, the queen. My friends and , who are both aware of every single thing going on culturally without being beholden any form of trend.

Big thank you to Alexis for sharing this incredibly fun dose of her life with us. I’m loving her Substack, Self Involved, so I suggest you make your way over there. You can follow her on Instagram and find her fridge favorites + more here.

Feel free to leave a comment or respond to this email with questions you want asked, people you want featured, or anything else that’s on your mind. Don’t be shy, I love hearing from you.

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Hello, I’m back with another monthly status update. I gave a brief synopsis of this new series last time, so if you don’t mind, I’ll just get right into it today. One quick thing (sorry, I realize I just said I would get right into it), this month’s giveaway will be the very best tote of all time (according to the Strategist): Loeffler Randall’s Dina. Paid subscribers can enter to win by leaving a comment.

How to Deal with Perioral Dermatitis

This rash is the bane of my existence. I’ve spent hours on Reddit and WebMD, plus hundreds on derm appointments and random prescriptions, all in the name of curing this weird red itchy goatee that seemed to flare at the most inconvenient times. I even wrote a whole piece about it which included interviews with some of the fanciest dermatologists in NYC and LA only to be ghosted by an editor at a major publication (this is a story for a different time). All of which is to say, I am very knowledgeable about this topic from both a personal and a professional (well, you decide) point of view. After a few BAD flareups and a countless number of small outbursts, I now have the knowledge I wish I had when I was desperately combing through r/skincare.

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Before we get into this showdown, I have to be honest. I really don’t like sheet masks. I think they’re slimy, impractical, unwieldy, and frankly, ineffective. I can definitely appreciate them in theory; a good sheet mask can leave you feeling hydrated, bright, and refreshed. However, the reality is that most of them do nothing. On that note, let’s get into my big comparison.

Do you need to use sheet masks?

Absolutely not. However, they can be fun, depending on the type of fun you like to have. Wearing a sheet mask feels like the epitome of self care, a superficial demarcation that is relatively harmless. You could certainly make a case that their disposability is wasteful, but it also means that they’re excellent for travel (post-flight hydration is their best use case) and stuffing into gift bags.

What makes for a good sheet mask?

A good sheet mask—a rare feat—must have the following characteristics:

• Ease of use. This is a purposefully vague criterion because easy masking can look like a few things: not too slimy and/or wet, intuitive or clear-to-follow instructions for application, and obvious slits for your mouth, eyes, and nose (you’d be surprised).

• Efficacy. Of course, this thing has to be worth all of the hassle. I want my skin to feel moisture-rich, glowy, or a combination of the two. If a mask is particularly irritating to apply, but the results are astounding, it can absolutely make up for its shortcomings.

• Value. Price is a factor that cannot be ignored. I’m willing to spend on products that work for me. Key word: work. Especially in the case of the single-use sheet mask, the combination of big spend and low return feels particularly disappointing.

The Key Players

I can’t even make a dent in the current marketplace of sheet masks, so here are the top picks I’ve chosen to review.

Self-proclaimed sheet mask dominators, Mediheal is a K-beauty brand I’m excited to try.

I’m already a fan of Bioeffect’s eye masks, so I’m excited to try their facial counterpart.

Biodance makes the overnight mask you’re probably familiar with if you exist on TikTok.

A brand known for their anti-aging and anti-acne claims, Clearstem has entered the sheet mask game.

Dr. Jart+ and their horrifying Cryo Rubber masks are hard to forget.

A rich brand in many ways, Augustinus Bader has put their TFC8® into a hydrogel mask.

Loyalists of SK-II are loud, and they swear by the Japanese brand’s facial treatment mask.

OMAD is the maker of two specialty sheet masks with formulas rooted in Chinese medicine.

Skin1004 is everywhere in New York City, and they’re pushing centella hard.

I should also add, my definition of sheet masks is any single-use face treatment in a face-resemblant shape. I’m open to a variety of materials, but the idea is that I’m putting a single object on my face instead of, say, painting myself with mud1.

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Mediheal

Things are starting off on a good note. I actually loved this one. Mediheal’s Rose PDRN masks are, like all sheet masks, saturated in its serum, but the beauty of this one is that it sticks to my face very well. The edges are creased, not unlike a pie crust, which makes the mask hold to the perimeter of my face without needing to continuously adjust. I’m sorry—I’ve gotten ahead of myself. A moment on PDRN (polydeoxyribonucleotide) before we proceed: this is a biological compound derived from salmon DNA that’s used for collagen production, cell regeneration, and fighting inflammation. You may recall its application in the “salmon sperm facial,” but the truth of the matter is that it’s a much more sophisticated scientific breakthrough than its breakout role.

Back to the mask. I put this one on after I got home from a cross-country flight and was very pleased with the situation I had created for myself. It’s a very comfortable wear and my visibility was unhindered, which meant I could unpack and clean my apartment all while the mask stayed firmly on my face. When I removed it, my face felt reborn, as if I hadn’t spent a full day on an airplane just hours prior. It’s advertised as having a “faint floral scent” which ordinarily would freak me out since my skin is quite sensitive, but somehow I missed this (see: cross-country flight) and was completely unbothered by it.

Price: $8.80 for 4 ($2.20/mask)

Hero Ingredients: Rose-infused PDRN, Glycerin, Squalane

Rating: ⭐️⭐️⭐️⭐️.5/5

Bioeffect

The expectations for Bioeffect’s Imprinting Hydrogel Mask are high, given their eye masks were the winners of my recent Strategist hunt. I’m also an avid user of their EGF serum, both for face and eyes. Their face mask is a close relative of the eye mask, made of a firm hydrogel material that has a cooling effect. It’s a two-part mask, which took me a minute to wrap my head around, but once I understood that one sheet was for my upper face and one was for the lower half, it was smooth sailing.

It’s meant to maximize the effects of their EGF serums, so the ideal way to use this is to follow your serum application with a quick mask to lock it in. I did not do that (user error) but the good news is that it contains glycerin and hyaluronic acid to make it worthwhile on its own. I have only positive things to say, even with my subpar direction-following skills. I put this on my bare, recently cleansed face on a particularly hot summer day, and all I can say is that the cooling effect is worth the (high) price tag on its own.

Price: $76 for 6 masks ($12.67/mask)

Hero Ingredients: Hyaluronic Acid, Glycerin

Rating: ⭐️⭐️⭐️⭐️/5

Biodance

I am no longer on TikTok, but from what I hear from those who are, this is THE sheet mask du jour. Its functionality is a bit different than the other hydrating, serum-rich alternatives on this list; Biodance’s Bio-Collagen Real Deep Mask is meant to be used on top of your existing skincare routine to enhance its effects, while adding moisture and boosting elasticity.

It’s recommended to leave this mask on for at least 3 hours, which essentially means you can only do this on a plane (respect) or overnight. I went with the latter, putting what felt like cold Swiss cheese over my face before getting under the covers. I wasn’t thrilled at the prospect of having this wet thing draped over my face all night long (would it interfere with my sleep? I wouldn’t be able to use my eye mask. Are my pillows going to be gross?) but I am committed to this report and had no choice but to put my sleep score on the line. I assumed that realistically I’d wake up in the middle of the night and find the mask hanging off my face and I could just toss it as I got up to use the bathroom. So I’m surprised and delighted to report that it actually stayed secure throughout the night and had no impact on my overall sleep quality.

In the morning, my skin was exceptionally moisturized, verging on too shiny. I don’t think the results were anything outstanding, but I definitely see the appeal of trying to a) maximize the efficacy of the expensive products you invested in and b) prepping for a shoot or an event by using one of these the night before.

Price: $27 for 4 masks ($6.75/mask)

Hero Ingredients: 243Da Ultra-Low Molecular Collagen, Galactomyces (omg), Oligo Hyaluronic Acid, Niacinamide

Rating: ⭐️⭐️⭐️.5/5

Clearstem

The Glass Effect Sheet Mask is the first Clearstem product I’m trying, and I have zero expectations going into it. These are their newest sheet masks, which are intended to hydrate and “plump” with “eight multi-weighted forms of hyaluronic acid,” bakuchiol, and allantoin for calming. The best part about this product is that it comes with masks for both your face AND neck, which started to make me slightly anxious about the fact that I’ve neglected the latter up until this point.

I look like a serial killer when undergoing the allotted 20 minutes of treatment, but it’s (mostly) worthwhile. I also tried this one out after an extended period in a hot environment (read: sauna), and once again, I find myself indebted to the cooling properties. On a technical level, the mask is a bit flimsy, and there are enormous gaps for your orifices (sorry). This means that I had to press it down periodically to make sure the product was actually in contact with my face. This is a good mask that certainly hydrated and calmed my red face. It’s not my favorite mask, but it is a good one—especially for people concerned with comedogens.

Price: $38.00 for 3 face and 3 neck, which I’m counting as one mask session ($12.67/mask)

Hero Ingredients: Hyaluronic Acid, Bakuchiol, Allantoin

Rating: ⭐️⭐️⭐️/5

Dr. Jart+

Dr. Jart+ makes some of the freakiest looking masks on the market (see: cryo rubber), but the standard-looking Vital Hydra Solution masks were the ones recommended most to me. Well, standard-looking is as standard does (you get what I mean)—I don’t believe these did anything positive for me. In fact, this mask gave me a perioral dermatitis flare and I will never forgive it for that.

The user experience is typical of a sheet mask—wet, slimy—and I’m sure it suits other skin types more than mine. It has some big hydration hitters—hyaluronic acid, a compound called Pentavitin—and while I’m sure my skin was marginally more moisture-rich, these are unfortunately not my girls.

Price: $37 for 5 masks ($7.40/mask)

Hero Ingredients: Hyaluronic Acid, Pentavitin™ (plant-derived carbohydrate complex that mimics the skin's natural moisturizing factors)

Rating: ⭐️⭐️/5

Augustinus Bader The Hydrogel Face Mask

Say what you will about AB, but I think The Rich Cream rocks. Of course, the brand is objectively expensive, so for a category of product that I already consider to be largely superfluous, I was highly skeptical of their face mask. The headlining ingredient of all of Bader’s products is their patented TFC8®, a proprietary combination of lipids, vitamins, and peptides that Dr. Bader created while working with burn victims to support cellular renewal.

I put the two-parter on my face and immediately loved it. First off, the holes for your eyes and mouth are ACTUALLY big enough to give you room to drink water and see clearly, but not TOO big that they prevent full face contact. The mask has some heft to it, and while it feels substantial on your face, it surprisingly doesn’t slide down constantly like other, lighter ones. In general, the hydrogel material is my preference for one of these (see: Bioeffect) because they feel more plush, and as a result, premium.

My skin lapped this serum right up; I wasn’t shiny or damp after, and I think I prefer this lighter, less, uh, wet experience. Also, the gold is a fun touch.

Price: $185 for 6 masks ($30.83/mask)

Hero Ingredients: TFC8® (AB’s proprietary amino acid complex), Acetylated Hyaluronic Acid, Copper Peptide, Allantoin

Rating: ⭐️⭐️⭐️⭐️.5/5

SK-II

This Brightening Serum Facial Treatment Mask is a cult classic, so I’m a bit nervous to say anything adversarial about them. Good thing I have mostly positive things to say. These are effective, if overpriced. I also recently learned while browsing Procter & Gamble’s website (don’t ask) that SK-II is a member of their portfolio. Do with that information as you will.

I don’t love the way they sit on my face; they’re a bit heavy and cumbersome, which makes them slip off and sit strangely around my eyes, nose, and mouth. However, after a solid 10 minutes and a few quick adjustments, I took the mask off and my face felt completely replenished. I wasn’t even particularly dry beforehand, but these made my skin feel so much smoother and ultra-moisturized for a solid hour. I don’t think the value is great—not the best bang for your buck pick—but if you’re already a devotee, I can respect your decision.

Price: $100 for 6 masks ($16.67/mask)

Hero Ingredients: PITERA™ (SK-II’s proprietary, natural bio-ingredient derived from fermentation that contains 50+ micronutrients)

Rating: ⭐️⭐️⭐️/5

OMAD

I will come forward and say that OMAD has been the only sheet mask I’ll entertain willingly for a couple of years now. I think they’re very worth any hassle that occurs. They’re gentle and soothing for my sensitive skin, but they actually do something. I get compliments when I meet up with friends after doing one of these masks, usually containing adjectives like “glowy” and “vibrant.” After I use the mask, I squeeze out the serum left in the packet and slather it on my face because I love it so much (and it, unlike most others, absorbs quickly).

Both masks are great, but my personal favorite is the Bio Cellulose Restore & Repair Serum Mask, because I find the ectoin, schizophyllan, and hyaluronic acid combination particularly anti-inflammatory. I also have the pleasure of knowing Ze, OMAD’s founder, personally (I’d say all of this if I didn’t though) and I trust his knowledge of TCM and the innovation he’s put into these products. And for what it’s worth, OMAD has my favorite branding of any of these options.

Price: $48 for 4 masks ($12/mask)

Hero Ingredients: Probiotic and Fermented Rice Serum, Ectoin, Schizophyllan, and
Biosaccharide Gum-1, plus 8 TCM Botanicals

Rating: ⭐️⭐️⭐️⭐️⭐️/5

Skin1004

K-beauty brand Skin1004 is laying claim to the soothing effects of Madagascar centella. According to their site, the Centella Asiatica they use “contains significantly higher
concentrations of madecassoside and TECA” which are considered to be the main actives that make this plant so soothing.

While they have a variety of centella-containing sheet masks, I went with the Hyalu-Cica varietal to keep with the hydration theme that’s prevailed here. These are pretty widely available, in store at Ulta and Asian markets like DIGISO, and online at a variety of retailers, K-beauty focused and otherwise. They’re also quite inexpensive and VERY effective on the hydration front. They’re not the most comfortable (once again, sliding down my face and into my eyes), but after 10 minutes of wear, my skin has never been subjected to more moisture. In fact, it took another 10-15 minutes for the remaining serum to begin to soak into my pores, but once I followed up with my usual barrier support and moisturizer, my skin was feeling noticeably more hydrated for the rest of the day.

Price: $9.67 for 5 masks ($1.93/mask)

Hero Ingredients: Centella, Hyaluronic Acid, Squalane, Ceramide

Rating: ⭐️⭐️⭐️⭐️/5

The Big Takeaways:

• For a really good, really inexpensive K-beauty pick, go with Mediheal Rose PDRN or Skin1004 Centella Hyalu-Cica Mask (whew).

• I’m happy to confirm Augustinus Bader’s Hydrogel Face Mask is a worthwhile treat.

• If neck-care is a big priority, you’re best off with the Glass Effect from Clearstem.

• Based on the criteria I’ve put forth, it’s clear that OMAD’s Restore & Repair mask is the overall winner.

My face has gone through so much in the hopes that yours won’t have to. Reply to this email or leave a comment if you want to reach me. :)

Danya Issawi 🤩

is a New York-based writer and editor whose work is (mostly) at the intersection between self-expression and culture. She traverses this crossover in her newsletter, Mish Mashy, where she writes essays and features on introspection and moving through the zeitgeist. She’s previously been on staff at The New York Times and New York Magazine and is now working under everyone’s noses here (i.e. at Substack). Her stomach is an utterly hostile environment for dairy, and yet she keeps coming back for more. I, for one, have been obsessed with Danya’s writing for years now, so naturally, I must see her inside of her fridge.

What is your fridge philosophy? 

Be able to fend for yourself, by which I mean, there are few worse feelings than going to the fridge and finding nothing within to eat and or make. I always want to feel like I can provide for myself at any given moment, which means having groceries on deck.

Your fridge is always always always stocked with ____.

Lactaid cottage cheese, which is so lame that it’s kind of chic.

Also, pickles, olives, diet fizzy drinks (it’s too late for me to care about aspartame) and whatever my hyperfixation food is at the moment (I’ve rotated through gouda, carrots, butter lettuce, peaches, greek yogurt with a spritz of whipped cream on top).

Top 5 condiment picks, go.

1. Mayo. I’d actually like to take a minute and talk about mayo. I love mayo mixed into literally any savory food. It is my firm belief that this condiment enhances everything: corn, rice, burgers. Just look at all the good work it’s done for tuna. Everyone looks down on me when I tell them “hey, this white pasty thing is actually my favorite little treat.” First of all, I didn’t invent mayo so wipe that look off your face. Second of all, I’m Arab as hell, so this is technically a cultural exchange — are you against global unity? Third of all, it’s practically just vinegar, grow up.

2. Ranch

3. Dorothy Lynch (midwest real ones know)

4. Special batch Palestinian olive oil from the West Bank

5. The bright yellow lemon poppyseed dressing in my college sorority’s dining hall that I’ve never encountered in the wild since

Fine, I’ll open it up to pantry too. Let’s hear your favorite snacks / pantry staples: 

I’m not a big pantry girl — I kinda like my snacks fresh and cold, but I still need microwavable popcorn, graham crackers and semi-sweet chocolate chips. I like that I can have literally 80 or so chocolate chips and it’s still kind of fine.

A meal that’s on heavy rotation these days:

I’m obsessed with making my own little slop bowls at home: crispy lettuce over white rice with corn, black beans, tomatoes, pickled red onions (which I make at home. It’s actually pretty easy. I can’t tell you how many times I’ve thought to myself “God, I wish I had this thing I’ve mostly only eaten at restaurants” just to google a recipe and find I can do it myself in 20-30 minutes. Women in STEM) and some whole milk greek yogurt and salsa.

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Let’s go a little deeper… 

What’s the mantra you keep coming back to?

Trust yourself.

What products / practices are part of your regular mental wellness habits? 

Time with friends but also ample time at home and time alone. Every season of life I’ve ever been in has been a battle between my existential need to recharge in silence and my gnawing FOMO.

And your physical?

Strength training at least three times a week — I’m hypermobile and have a back that would make a used bendy straw into an empath. If I don’t work my muscles in specific ways I’m 1. in pain and 2. my body can’t function how it’s supposed to. Like my scapulas are really just kinda floating out there.

What do think is the most underrated part of wellness? 

Listening to your body without falling into self-fulfilling prophecies.

Also, balance. Like many girls, I spent the entirety of my young adulthood torturing myself over every calorie. MyFitnessPal was my overlord. It took a lot of internal work to be able to enjoy pizza and Taco Bell and ice cream again. I truly do think life is meant to be enjoyed, however that looks to you.

And overrated?

Barry’s Bootcamp.

Picture this: you wake up one morning and feel like shit. What’s your next move: 

If I have a stomachache, I’m eating a piece of sourdough toast with a tiny bit of butter on it.

If it’s just general enshittification of the mind and body, I’m chugging water and coconut water in succession (Once Upon a Coconut is the best), toast with cottage cheese, probably an Advil if there’s a headache involved, and a warm shower. If more reinforcements are needed, I’m calling my mom so I can satisfy my emotional need to groan: “ughhhhhh, mom ://///.”

Give us your ride or die wellness products:

Spironolactone, Tretinoin, Dieux moisturizer, La Roche Posay tinted mineral sunscreen (when I was 25 my skin erupted in ways previously unseen by man), MaryRuth’s liquid multivitamin, cotton sheets from Hommey and Brooklinen, a firm Tempur-pedic mattress, a trip to the beach, driving with the windows down, calling my mom, crying when I need to and often, the purring of my cats.

One thing you do everyday that makes you the most YOU version of yourself: 

Talking to my boyfriend.

Whose taste inspires you?! 

The girls 10 years younger than I am loitering around Alphabet City and Tompkins Square Park. My friends and women in my orbit: , , , , , Kat Thomas, Emma Oleck, Arsh Raziuddin, , Sarah Elawad. Also, Renaissance and Victorian era nobility. :/ My Achilles heel.

Big thank you to Danya for sharing this delightful journey into her fridge—and life—with us. You can stay up to date with her writing at and follow her on Instagram. Find her fridge favorites + more here.

Feel free to leave a comment or respond to this email with questions you want asked, people you want featured, or anything else that’s on your mind. Don’t be shy, I love hearing from you.

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The former are guest edits by residents of specific locales in which they share the culture around wellness in their community as well as their must-hit spots for fitness, food, and other healing modalities. We’ve got quite the collection of city guides to browse from—spanning across 6 continents (if you live in Antarctica, my DMs are open)—including favorites like San Francisco, London, Melbourne, Seoul, Lagos, Paris, São Paolo, and more.

The latter are my firsthand accounts of particularly special hotels and resorts, more often than not with exceptional wellness amenities. That comes with the very tired caveat that wellness is a vague and almost meaningless catchall term—a term that I define as simply taking care to feel good. Our first resort review is already live; you can read my overview of the Family Coppola Hideaways’ Turtle Inn property nestled in this lovely collaboration with travel writer .

This week, my travels are taking me to a very different setting: British Columbia. I stayed at Four Seasons Resort and Residences Whistler, and my take that ski destinations are better in the summer is even stronger than ever.

About Whistler:

Whistler is a mountain resort town in British Columbia, Canada, just a two hour drive north of Vancouver. It’s home to two mountains, Whistler and Blackcomb, which are part of the Coast mountain range and together make up North America’s largest ski resort. Whistler-Blackcomb was where a lot of the 2010 Olympic games took place, which is all to say that the outdoor activities are world class.

In the summer, Whistler is home to a whole host of outdoor activities, the most popular of which being mountain biking. Whistler mountain becomes a bike park, and visitors can take lessons or rent bikes / equipment and explore on their own. Of course, there are plenty of hikes, as well as (regular) bike trails, lakes, golf opportunities, and forest walking paths.

The village itself is car-free, a quaint mountain-side town with hotels, eateries, souvenir stores, clothing (mostly activewear) stores, and ice cream shops. Because of the wide range of activities and ease of exploration, it’s a pretty popular location for family trips, but couples and adventurous groups are also big demographics.

About the Property:

The Four Seasons, as you likely know, is a luxury hotel and resort company, with experiences ranging from short-term stays, long-term residences, private jets, yachts, fine dining, and world-class spas. In total, they have 135 properties around the globe on six continents, and their first was opened in 1961 in Toronto. Being that they’re a Canadian based company, it felt particularly fitting to visit their Whistler location.

Named to Travel + Leisure's 2026 list of the 500 Best Hotels, the Four Seasons Resort and Residences Whistler is both a winter hot spot for skiers, and a summer destination for mountain biking enthusiasts and wellness-oriented outdoorsy folks. It’s a 270+ room resort, located on the base of Blackcomb, one of two mountains in town, and features a wide range of activities including bear safaris (I did this, stay tuned), ATV buggy rides, ice fishing, white water rafting, personal training, golfing, private painting classes, heli-skiing, forest bathing, and treatments in their newly renovated spa, to name a few. Obviously, the season dictates the types of activities you’re likely to do, but as a now retired skier, I’m particularly excited about the summer offerings.

A Diary of my Trip:

Tuesday:

My day started at 5:15 when I woke up and headed straight to Newark for my flight. After a flight to Seattle, a second flight to Vancouver, and a two-hour drive along the Sea-to-Sky highway that takes you up to Whistler (with some incredible views in the background), I finally arrived at the hotel in the late afternoon. Of course, the first thing I did after putting down my bags was to take a quick shower.

After being reunited with Grown Alchemist’s body care line, we took a quick stroll around the property to get our bearings1. Starting off in the spa area, we had a look at the two-room fitness center, one studio room for stretching and daily group fitness classes, another machine room with high-end treadmills, Pelotons, strength machines, and benches with free weights. Across the hall are gendered locker rooms, each with a steam room and multiple showers, meant to be used after your workout, after your spa treatment in the neighboring room, or during your pool time on the other side of the doors.

The pool area was probably my favorite part, complete with a barrel sauna and multiple hot tubs, as well as some games like Foosball and NBA Jam that I regrettably did not touch. We wound our way through the fire pit area which was situated next to the small cabin serving ice cream, s’mores, and slushies, back into the downstairs reception where local British Columbia wines were being sampled next to some very fun bear statues.

Dinner this night was part of their Villa & Residences Rentals program, a section of the resort reserved for longer term stays where guests can welcome in a sushi chef to prepare them a private meal. This has to be some of the best sushi I’ve eaten in recent history; you don’t realize how the freshness of your fish (specifically from British Columbia) makes the world of a difference even in your maki rolls until you taste it. I truly can’t believe how much I was able to fit in my stomach. At this point I was exhausted and stuffed and I had no recollection of falling asleep that night.

Wednesday:

I woke up bright-eyed and bushy tailed at approximately 6am local time, which I was pretty stoked about given that was 9am in New York. With so much time on my hands before my first activity, I decided to put the gym facilities to use for a moment of solitude to start my day. I know some people are anti-exercise on vacation, but I personally think there are few things more exciting than a clean, renovated, almost-empty gym for me to take my time in. I also, for better or worse, need to maintain some semblance of routine to feel normal.

Next came the breakfast buffet which was awesome. Hotel breakfast buffets are one of life’s greatest pleasures, in my opinion. This one had eggs, breads, fruits, congee (!), and pancakes, so needless to say I was once again stuffed.

At 9am on the dot, I embarked on my first ever bear safari. Bears are (mostly) harmless in these parts, often moseying around golf courses and bike paths in search of some berries to snack on. I was quite eager to see some out in the wild, so it’s with great displeasure to report that we did not see a single mammal2 on our 3-hour-long endeavor. I had a premonition that we’d actually see a bear during a more unassuming time—I think they could pick up on our desperation—so when we spotted a mom and her cub hanging out on the mountain while riding the gondola, I felt like a proper psychic.

We had a lengthy lunch at Christine’s at the top of Blackcomb mountain where some people (not me) tried their first Caesar. I can’t get into that here. Afterwards, it was hiking time. Most of the intense trails were still closed for the season—there was still snow on the ground up there—so we took a nice 3km3 walk around the top of Blackcomb. The goal was to take the peak-to-peak gondola across Blackcomb mountain to Whistler mountain (the two peaks in the area), but due to some inclement weather, we were actually ordered to shelter inside the lodge until the thunder and lightning were far enough from our current location. Cut to an hour and a half later, the gondolas were back up and running and we, slightly anxiously, returned home.

I used my hour or so of downtime here to hit the sauna which was most certainly the right call. A solid 15 minute in that 190+ degree heat, followed by a few laps in the pool and some shower + robe time, and I was feeling reborn for our big dinner at the property’s renowned SIDECUT steak house.

Seafood tower. Miso eggplant. Wagyu. Mashed potatoes. Kale. (I’m smirking.) There were also some expertly crafted cocktails (and mocktails) with cute names, but it’s hard to think about what you’re drinking when there’s an enormous steak looming over the table.

Thursday:

This was the more relaxing day, although I still woke up fairly early and did a quick Pyro video in the gym. I rushed back to the room in time to meet a delightful British man wheeling in a—get ready for it—breakfast tower. I chowed through my ornate display of breakfast tapas while gazing out at the mountain view, feeling that ever-so-special sensation of awe. Joie de Vivre Index at an all time high.

Next was time for forest bathing. Otherwise known as Shinrin Yoku, forest bathing is a Japanese practice that involves immersing oneself in nature—ideally without technology—to reconnect with the earth and combat stress and other physical ailments. Our particular forest bathing session was special because we grounded, a personal favorite wellness practice of mine. Sitting on cushions, we were guided in a quick meditation, our feet in the dirt, the soothing sounds of a stream rushing by us. Not to give away a future Will This Chill Me Out?, but I loved it.

After a quick lunch back at the Four Seasons, it was time for my highest anticipated activity yet: my massage. Their spa facility was recently renovated, meaning the treatments, the products from a local indigenous purveyor Sḵwálwen Botanicals, and the meditation room are all fairly new. I’ll preface this massage review by saying that I think we are currently living in a low pressure epidemic here in New York. Any time I get a massage in the city,4 the practitioner does not believe me when I specify that I want my pressure level to be “deep,” and so I’m left with an expensive rub. I finally felt seen and heard by a practitioner, and it took me going all the way to Whistler to find her. She went IN on my back and hamstrings in a way that was borderline masochistic of me, and I loved every second of it. When my massage was over, she handed me my robe, fresh out of the warmer, and I sat on the bed for a moment, stupefied and immensely cozy.

I’m going to admit something upsetting to you all which is that right after this intense relaxation experience I went back to my room and sent some emails. It grounded me in reality which I sort of needed, and I won’t be made to feel guilty about it. I made sure I had an hour or so before our final dinner, which I spent checking out the village of Whistler (a 15 minute walk / 3 minute drive from the hotel). I gave the souvenir shops a quick one-over, admired all of the moose and bear paraphernalia, and appreciated the Olympic Ring statue (?) before strolling back home.

For our last meal, we had a big Latin dinner as part of their Summer Thursday “Pura Vida” dining series. Once again, I stuffed myself to the brim, this time with ceviche and Peruvian chicken. To digest before our evening sound bath, I made my way back to the village to catch the end of the USA vs Turkey World Cup game and e-biked back along the nearby trails.

The sound bath was actually Plan B—we were actually supposed to celestial bathe (a.k.a. stargaze)—but the cloudy skies had other plans for us. I recently wrote that I’m anti-sound bath, but I may have spoken too soon because this one was inoffensive to me. Lovely, even. I think it’s because our guide, Chelsea, refrained from using chimes, which I’m now realizing is my main gripe with this modality, and led us through some gentle breathing exercises. It was the perfect way to wrap this very restorative few days up, energetically speaking.

Friday:

I visited the gym once again, this time for a simple treadmill walk in anticipation for a long day of sitting ahead of me. I took my two-hour drive back to Vancouver and returned to one of the cleanest airports I’ve ever stepped foot in. There are approximately eight Tim Hortons in there. I had a GoMacro Square (somehow more delicious than the original ones) and a coffee from Joe and the Juice and called it a day before boarding my flight. I know you were curious.

Big Takeaways:

• As expected, the hospitality was excellent. Everyone I spoke to was incredibly kind and interested in helping me have the smoothest experience possible.

• The scenery is unparalleled. I know that sounds like a silly thing to say, but I was truly stunned every time I glanced at the horizon and saw snow-covered mountains and lush green trees looking back at me. Nature is healing, for real. Summer is the best time to go, IMO.

• Bears are not scary, just really cute.

• I wasn’t expecting Whistler to be such a culinary overachiever (no offense), but the quality of produce—and the seasonal fish—is astounding to my New Yorker palate. Definitely get sushi while you’re there. Also, wine from British Columbia is top tier, so if that’s your thing, you’ll want to do a tasting of sorts.

• Even if you don’t stay at the Four Seasons, you need to go to their spa. Everything from the robes to the treatment to the tea to the relaxation rooms are 10/10. I haven’t found a massage like that…anywhere.

  More Plant Based

Worth Noting if You Plan a Trip:

• I would recommend spending a solid amount of time in the actual village of Whistler. It’s a quintessential ski town, but with a few summer adaptations (read: ice cream shops), with a nice array of casual dining options, gear shops, and touristy trinket stores. I found it rather charming and wish I got to explore it a bit more.

• There’s also a confusingly inexpensive yet highly rated restaurant called Wild Blue that I would also check out. If you’re there before peak summer season, their tasting menu is less than $50CAD, which again, makes no sense.

• A regret of mine, and I realize this sounds like a death wish, is that I didn’t go mountain biking. Whistler is one of, if not the most, elite downhill mountain biking destinations in the world, so I feel like it’s a must-do if you’re the slightest bit adventurous.

• If you’re coming from the East Coast, you’re going to want to take an early flight over there. I was dreading my 5am wakeup, but I got to Vancouver by 12:30pm which got me to Whistler at 3pm or so. If you were to go any later, that all gets shifted back and your day is lost.

There you have it, a big synopsis of an incredible trip to Whistler. Currently an underrated—although I bet it will be standardly rated soon—travel destination. I’m curious which places and/or wellness experiences you’ve got your eyes on these days…

Daphne Javitch

is a health coach and the founder of Doing Well. Her specialty is helping busy people build healing routines that are doable not dreadful. As a former client of Daphne’s, I can personally attest to her excellence in the above, as well as her impeccable taste in everything from food to fashion. With that, let’s get into her fridge.

What is your fridge philosophy? 

Full of life!

Your fridge is always always always stocked with ____.

Lots of leaves, greens, veggies and fruits. Herbs! Lemons! Limes! Homemade almond milk. Olives, pickles, dates. Yogurt, butter, Pali’s cow milk, cold filtered water, Pellegrino. Leftovers.

Top 5 condiment picks, go.

1. Tamari

2. Nutritional yeast

3. Yuzu furikake

4. Salt

5. Olive oil

Fine, I’ll open it up to pantry too. Let’s hear your favorite snacks / pantry staples: 

Bjorn Qorn, El Machete corn totopos, basmati rice, lentils, black beans, coconut oil, coffee beans, a variety of teas, and honey. Dried mango, chocolate.

A meal that’s on heavy rotation these days:

We eat our fresh beet salad weekly as a dinner side. There’s always a white sweet potato baking for someone’s lunch. And we’ve been doing a lot of whole fish branzino lately.

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Let’s go a little deeper… 

What’s the mantra you keep coming back to?

Consistency heals.

What products / practices are part of your regular mental wellness habits? 

Hiking, time with friends, good sleep, and most importantly a daily ‘no phone zone’—I have zero contact with my phone until my children leave for school.

And your physical?

Exercise, green juices, gravity woods colonics, infrared sauna, and myofascial massage.

What do think is the most underrated part of wellness? 

A friendly and swift return to routine when things fall apart.

And overrated?

Sky high protein targets.

Picture this: you wake up one morning and feel like shit. What’s your next move: 

It’s been a while, so first I would groan quite a bit. Then I’d have lots of water, electrolytes, take a shower, and go for a walk outside.

Give us your ride or die wellness products:

Seed Probiotic before bed, Moon Juice Magnesi-Om, Vi02 Mouth Tape, and Gaia Oregano Oil when I’m fighting a cold.

One thing you do everyday that makes you the most YOU version of yourself: 

Alone time. Even just 15 minutes.

Whose taste inspires you?! 

Valentina Akerman, Eliana Rodriguez, Rachel Chandler, Andrea Ámez, Gillian Garcia, Janicza Bravo, Ezra Woods, Cassi Namoda. And princess Caroline of Monaco in the ‘80s and ‘90s.

Big thank you to Daphne for sharing this glimpse into her life with us. You can follow her and Doing Well on Instagram and Substack, and access her health coaching membership on her site. Find her fridge favorites + more here.

Feel free to leave a comment or respond to this email with questions you want asked, people you want featured, or anything else that’s on your mind. Don’t be shy, I love hearing from you.

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Last time I tried breathwork, grounding, magnesium supplements, and cupping, if you want to get up to speed. As you’ll recall, I’m accruing experiences across the Chill Out spectrum, ranging from cliché to absurd, in an effort to bring my type A eldest daughter disposition to a rest and digest nervous system state. Today, we’re covering sound baths, journaling, sensory deprivation float tanks, and sauna sessions. Let’s not waste more time on the intro.

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Sound Bath

A sound bath, broadly speaking, is an immersion in deep sound vibrations. Typically, this looks like a group of people laying in Savasana while a practitioner plays different instruments like chimes, gongs, metal bowls, tuning forks, and Tibetan singing bowls to create healing vibrations. The idea is that these resonant sound vibrations can activate your parasympathetic nervous system, reducing your heart rate and decreasing physical manifestations of stress. Some scientists say that they can also shift your brain waves from active beta waves to slower alpha, theta, or delta waves which are typically associated with meditation.

I will be honest, I went into this experience feeling a large amount of dread. The idea of laying on the floor in public while listening to gongs for an hour sounds—what’s the word—awful to me, but I was hoping to be pleasantly surprised a la my breathwork session. They’re not that dissimilar; the room is serious and smells of incense, with a group of yoga mats laid out, adorned with pillows, eye masks, and blankets for optimal calming conditions.

Before I could step into the sacred space at Official Ritual, I had to turn my phone off and put it in a Yondr pouch in the separate lobby area which all felt a bit gratuitous but I of course let it go because I am a guest in their space. The session was an hour long, and the agenda was as follows: brief yoga-teacher-esque sermon about finding inner calm, 40 rounds of quick inhales and deep, humming exhales to activate the throat chakra, followed by a 50-or-so minute freestyle set of “relaxing” instruments.

The sequence was well done—starting with breathwork instantly dropped me into a calmer state and by the time the tuning forks started singing I was verging on nap territory. I should add that I’m vehemently anti-nap, mostly because I’m physically incapable of it, so it’s pretty remarkable that this had me dozing off—on top of a pillow stuffed with beans, no less. That said, every time I felt myself drift into a dream state, I was quickly awoken by the sound of chimes which were far too close to the iPhone alarm. This made me cranky, and by extension, unchill. Unlike my breathwork session which it resembled superficially, this left me feeling groggy and irritable.

The Verdict:

Technically, this did chill me out in brief increments but only because it was essentially just glorified nap time. It gets a point for the hour-long—albeit military grade—phone embargo though.

Journaling

I’m not going to explain journaling to you because that would make both you and I look ridiculous. I will, however, share numerous studies that posit journaling’s positive effects on our mental—and as a result—physical health. Journaling demonstrably improved mental distress in people with heightened anxiety symptoms. Its effects exceed those of cognitive behavioral therapy on occasion. It’s also been proven to reduce blood pressure, improve immune responses, and enhance lung function. I can keep going.

Of course, there are many different types of journaling—gratitude, list-making, free-writing, etc.—but I personally try not to be too prescriptive in my own practice. In the mornings upon waking up, I try to make a point of jotting down a few sentences1 before I go about my day. Often, I don’t have anything too pressing to discuss, so I resort to a good old fashion gratitude transcription to get the wheels turning in a positive direction. If I’m feeling particularly cloudy or confused or generally just mentally itchy, I’ll do a brain dump of sorts. I write down my hopes and dreams and plans on a semi-annual basis. All of that good stuff.

Have you ever seen those nasty hydrafacial videos where you see all of the gunk that was living in the person’s pores in this external holding vessel? That’s how I feel about journaling. It’s like all of the junk floating around in my brain is released into this safe receptacle for disposal. Energy can neither be created nor destroyed, allegedly, so in order for the anxiety to exit my mind, it has to go onto a page. Seems logical enough.

The Verdict:

This chills me out every single time. Seeing my worries on paper minimizes them significantly from the big scary presence they wield in my head. Writing down some form of gratitude on a near daily basis makes me feel connected to my life in a tactile way which is probably also good for my nervous system regulation.

Sensory Deprivation Floatation

Sensory deprivation floatation, also known as float tank therapy, also known as REST (restricted environmental stimulation therapy)—bear with me—is when a person floats in dark silence in a water-filled sensory deprivation pod to enter a deep state of relaxation, thereby promoting physical and mental healing. There have been some limited studies demonstrating its stress-reducing, optimism-increasing effects. It also, allegedly, helps improve sleep quality and decrease chronic pain and muscle aches (the latter is perhaps a result of the 1000 pounds (not exaggerating) of Epsom salt that’s necessary for floatation to occur).

Let me first say, before I get into the details of this experience, that I am claustrophobic. It doesn’t impact my life on a day-to-day basis, but I definitely prefer to take stairs over an elevator and I have nightmares about getting trapped in a Subway car, if that gives you an idea. I expressed this fear to the lovely man at the front desk of Lift Floats, a studio in a residential building in Cobble Hill that refers to itself as “Brooklyn’s preferred floatation center,” who showed me to my pod and reassured me that I wouldn’t be locked in and that I could keep the door (?) ajar if I pleased and if I was really panicked, I could try the “float room” with more accessible features instead. I’m not sure what got into me—probably my deeply-rooted journalistic duties—but a small seed of courage sprouted inside of me and I went for it.

I rinsed off in my treatment room’s shower before stepping into the pod naked (as recommended), shutting the hatch, laying on my back, and silencing the optional music and turning off the glowing blue lights. I floated like that for about 30 minutes, just letting the water lightly jostle me around while I tried to shut my brain off and submit myself to the nothingness. I’m impressed that I lasted 30 minutes, even though the session is an hour long, at which point the Alicia-Vikander-in-Ex-Machina voice wakes you from your meditative state and turns on the light. I stepped out of the pod slightly embarrassed that I paid $90 to meditate naked in an enclosed public pool when I could have just done so on my couch, but also proud that I tried something new and slightly terrifying. It took two thorough showers to sufficiently remove all of the salt particles from my skin.

The Verdict:

This is likely one of the more ridiculous things I’ve done in the name of wellness, and I can’t really imagine doing it again. Surprisingly, I didn’t hate it, but I also didn’t love it or feel necessarily relaxed. I found it hard to detach from my thoughts because I kept internally laughing at the image of myself from a third-party perspective. As always, however, 30 minutes without my phone is definitely beneficial.

Sauna

Sauna, as previously defined in our Bathing Glossary, is “a general term for heated rooms designed to raise core temperature and promote sweating.” When we spend an extended period of time in high temperatures, our blood vessels naturally dilate which promotes sweating. This, in turn, increases blood flow and reduces blood pressure, both of which are good for cardiovascular health. There are plenty of studies detailing the physical benefits of sauna-going, but the literature on mental benefits are more scarce. One Japanese study claims that repeated thermal therapy reduced the “number of complaints in mildly depressed patients” (nice) and another associates its positive mental health effects on British adults with feelings of social belonging. You can do all the research you want about sweating in a hot room either by yourself or with members of your community, but the truth of the matter is that cultures around the world have been doing this for centuries.

I try to sauna twice a week, usually at , and I’ve been especially consistent for the sake of this relaxation endeavor. I switch it up between quick (15-20 minute) sessions in the 190 degree+ Finnish sauna and longer (40ish minute) sessions in the infrared with my book or a friend. The physical release of sweating is cathartic and calming in and of itself, but with the added benefit of—one last time, sorry—detaching from technology, really exacerbates it. When I’m in the Finnish sauna, I tend to go to an aufguss session (essential oils, towel waving, calm music) which adds a few extra variables to this relaxation experiment, and the same can be said for the immersion in a good book which happens in the infrared. Also, saunas, in my experience, tend to be thoughtfully designed spaces, and being in a beautiful environment is a soothing bonus.

The Verdict:

Yes, every time, without fail. One of my favorite, and therefore most consistent, chill out modalities.

That concludes Chill Report number 2. I said last time that we’ll talk about acupressure mats. I mean it this time. I’m considering adding forest bathing, cold plunging, and cortisol-balancing supplements to the line up as well, but I’m open to any other requests. Once again, I’ll leave you with the sweet sounds of my hand-selected, recently updated(!) Will This Chill Me Out? playlist.

Isaac Hindin-Miller 😔

is a former writer who became a DJ who became a guy who asks people whaaaaat is the best neighborhood/restaurant/cafe/clothing store in NYC, LA, Tokyo, Paris, Milan, Shanghai, Lagos, Copenhagen, etc. He recently returned to writing—this time personal essays—via his Substack. He was born and raised in New Zealand, and became an American citizen in 2024(!). Isaac is a real delight, as you’ll soon see when he takes us on a… journey… here today.

What is your fridge philosophy? 

Buy the same things over and over and over again.

Your fridge is always always always stocked with ____.

Natural unsweetened Greek yogurt, eggs, mini cucumbers and mini carrots that usually go uneaten, and ground beef and chicken thighs.

Top 5 condiment picks, go.

1. Manuka honey.

2. Ketchup, but I never have it in the house.

3. and 4. Tabasco sauce, red and green. The green is my favorite at breakfast with scrambled eggs.

5. Is coffee a condiment? If not, peanut butter which also goes uneaten.

Fine, I’ll open it up to pantry too. Let’s hear your favorite snacks / pantry staples: 

Rice crackers. Coffee beans, which I grind and make in the Moka on the stovetop. Right now I love the Alphabet City blend beans by Ninth Street Espresso. Paprika. Fresh loaves of sourdough from C&B. Yellow mangoes. Avocados. Blueberries and raspberries (for the Greek yogurt). Oh and cumin, I love cumin.

A meal that’s on heavy rotation these days:

I saw a guy make chicken skewers in the air fryer on Instagram and I’ve been doing it everyday. Cut the chicken into bite size pieces, marinate it in greek yogurt, salt, pepper, lemon juice, oregano, thyme, rosemary, paprika, and some chili powder and then cook it in the air fryer for 12 mins on 400. Comes out perfect every time.

But realistically most of the time I make ground beef with salt, pepper, cumin, chipotle chili powder, and paprika, and eat it in a bowl with half an avocado and some rice crackers and some cottage cheese if I have it.

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Let’s go a little deeper… 

What’s the mantra you keep coming back to?

Everything will be okay in the end. If it’s not okay, it’s not the end. And stop worrying so much!!! And I LIKE YOU!

What products / practices are part of your regular mental wellness habits? 

Lots of therapy, trying (quite unsuccessfully) to meditate (but trying). Getting out of the house as often as possible. Red light mask. Korean face masks. Never leaving the house without sunscreen! Riding a silver Citi Bike over the Williamsburg bridge as often as humanly possible.

And your physical?

I try to workout 2-5 times a week at S10 and Avea Pilates.

What do think is the most underrated part of wellness? 

Saying nice things to ourselves. I believe that whatever we focus on becomes our reality so more important than what happens on the outside is how we talk and think on the inside. SO! if we are speaking to ourselves nicely and thinking about ourselves positively then that’s ultimate wellness. But it’s easier to market a cream or pill or mask or product so it’s the most underrated part of wellness.

And overrated?

Self knowledge. I don’t think all the stats and counting protein grams etc. is that helpful because it just makes us obsess about ourselves even more than we already are and constantly gives us an impossible to maintain goal that if we fail we have a reason to feel like shit, which leads me back to saying nice things to ourselves being the most underrated part of wellness.

Picture this: you wake up one morning and feel like shit. What’s your next move: 

Get out of the house. Go see people who get it. Workout. Do something fun like ride a bike over the Williamsburg bridge or go to the movies. Try not to drown in a whirlpool of self pity. Smile—it literally releases endorphins!!!

Give us your ride or die wellness products:

My number one of all time was the green Shangpree under eye masks. I wore them every day for years but they discontinued them. Burt’s Bees lip balm all day every day. EltaMD sunscreen and moisturizer. Gran’s Remedy foot powder! Fatboy Hair products.

One thing you do everyday that makes you the most YOU version of yourself: 

My hair.

Whose taste inspires you?! 

Arman Nafeei.

Big thank you to Isaac for sharing not only his current fridge—but his fridge history—with us all. You can follow him on Instagram and read his writing over on his Substack. Find his fridge favorites + more here.

Feel free to leave a comment or respond to this email with questions you want asked, people you want featured, or anything else that’s on your mind. Don’t be shy, I love hearing from you.

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Traveling is one of the best things you can do for your health (spiritually, emotionally) and also one of the worst things you can do for your health (physically).

I am determined to travel more—it was my New Year’s resolution—but I am also constantly in pursuit of feeling good, hence this whole newsletter. Therefore, I will not let illness or discomfort or exhaustion derail the awe-inspiring inertia of seeing new places, experiencing new cultures, and simply just logging off.

I believe this is possible, because there are plenty of people in my life who seem to constantly be in a new destination and yet remain completely unfazed by the side effects of air travel. These people, on the outside, appear to be a different breed. They have exceptional levels of patience required for existing inside of an airport, as well as some superhuman physical fortitude that allows them to maintain vitality amidst the terrifying conditions of poor sleep, dry air, and poor circulation. They’re able to embrace the unfamiliarity of new surroundings and somehow understand how to make the most of their time at both the ordinary and obscure locales they find themselves in.

All I can say is that I’d like to hear how they all do it. Here we go.

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Travel Writer and Creator of Window Seat

How she earns her frequent flyer status: Between press trips, hosted stays, and media events (all for Window Seat!), I’m traveling more than ever, which is a dream come true.

If I’m going to be changing time zones, my secret weapon is an app called Timeshifter. It helps you adjust your circadian rhythm with a custom schedule based on your flight info that tells you when to sleep and wake and do things like get sunlight or avoid caffeine. It’s a paid app, but it’s utterly priceless when you can hit the ground running in a new country instead of losing hours to jet lag.

Favorite Items: Loop earplugs, Belkin portable charger, Tumi travel kit, Monos packing cubes, Cadence capsules, Enza Costa travel pants

Founder of Ghia, Writer of , and Author of her Debut Cookbook, Riviera

How she earns her frequent flyer status: I grew up in France and have lived in the US since I was 17, so I'm always between home and home. Ghia takes me on the road a bunch (I'm sending this email from my book tour actually!). I live in NYC but I like about 15 places more than here, so I'm away just about as often as I can be.

Tips:

If a red eye can be avoided, I avoid it. I don’t eat plane food. I wear compression tights all the way up if I can, and I always have my Ricari socks on me. I love eating local when I travel, but I don’t buy “calories don’t count when you’re away”—I try not to wreck myself. Even if I don’t hit the gym as much, I get my steps in.

Favorite Items: Ricari compression socks, Rest + Digest tea, Muji packing cubes, Rhode eye patches (for putting my face back together post-jet lag)

Nikita Sachdeva

Founder of Nikita Things

How she earns her frequent flyer status: Traveling often is inherited—generations deep, my family has traversed great stretches of land and sea to build, and rebuild, home. We’re Punjabi; Dad was born and raised in Nairobi, and Mom spent her formative years in Montreal before they met and settled in the US. Our travels were, and are, through a local lens, shaped by our loved ones’ daily lives, whether Dad’s colleagues-turned-friends, family friends, or family. It’s something my work has come to reflect. My husband is from Singapore, where his parents spend most of the year; otherwise, they’re in Florence, which has become our second home.

Tips:

I travel dressed, something I picked up from my husband—it sets the tone for a composed journey and arrival. A blazer, a lightweight cashmere sweater layered over a white tee, a cashmere scarf that doubles as a blanket, a hat to pull over my eyes. Linen or silk pants over athleisure. Low-profile sneakers. Bare, almondine nails. Glasses over contacts. Sanitizer wipes within reach, and a vanity bag stocked with doubles of my skincare favorites.

• When flying domestically, I always opt for the first flight out to avoid delays. I’ve little patience for queues, so I have every fast-track service.

• Always ask for water mid-flight, preserving your personal bottle for post-plane transfers.

• Calf stretches and ankle rolls every hour; aisle walks; compression socks for long-haul flights.

• Upon arrival, shower before bed.

• Buy brands where they’re made, particularly in Europe.

• And importantly, become a regular at a few places—inhabit rather than consume.

Favorite Items: Kallmeyer Blazer, Falconeri Cashmere Sweater, Still Here white tee, Max Mara cashmere scarf, Donni linen pants, Comme Si silk pants, evolvetogether lip balm and hand cream

Joe Holder

Health Consultant and Creator of Exercise Snacks

How he earns his frequent flyer status: Work takes me to the most wonderful places, and I don’t mind. It’s given me tastes of leisure that are way out of my budget and for that I’m forever grateful. 

Tips:

• Fasting on red eye flights and using apps that help orient circadian rhythms.

• I always travel with three teas—digestion, energy, and relaxation blend, plus a very cozy hoodie. 

• Having a wind-down routine and doing a high intensity workout the first morning of wherever I am. 

Favorite Items: Whatever hoodie is 100% cotton and oversized (editor’s note: check out this one), peppermint, ginger, and green tea.

Elysha Beckerman

Founding Partner of Dossier

How she earns her frequent flyer status: Dossier, the magazine I work for, is an independent publication dedicated to travel, style, cuisine, art, wellness, and craftsmanship. We created it for people who believe travel is about more than a destination, it's a bridge to culture and the people shaping the world around us.

Tips:

Most of my travel involves flying from New York across the Atlantic, so these tips are geared toward overnight flights to Europe.

• About two days before departure, I gradually begin shifting my wakeup schedule earlier to help adjust to the time zone. For example, if you normally wake up at 7:00 am, on Day 1 try waking up at 6:00 am, on Day 2 try waking up at 5:00 am, and on the day of the flight try waking up at 4:00 am.

• On my travel day, I try to fit in a big workout so I’m extra tired for the flight.

• To maximize sleep on the flight, I usually skip the onboard meal and eat before boarding.

• Once on board, I apply a dime size amount of Avène Cicalfate+ to my face to help me hydrate while I sleep outfitted with this neck pillow, eye mask, and earplugs.

Favorite Items:

• This luggage is for long-haul trips.

• I always have a silk scarf with me. Currently, I’m eyeing this one.

• While most of my blazers are pre-loved this is a no-fuss boyfriend blazer that pairs well with everything.

• Loafers you don’t have to break in but can walk all of Rome.

Bea Trinidad

Designer and DJ

How she earns her frequent flyer status: My background has always been international: my roots are in the Philippines, I was born in the cultural melting pot of New York City, and I lived in Europe for a few years for university. Ever since I got a taste of travel during a spring break trip to Berlin and Amsterdam, I’ve been consistently changing that feeling since. I love seeing how different cultures eat, how they celebrate, and specifically how they express themselves through music. It’s deeply influenced my own style as a DJ, which focuses on global sounds and dance music. Travel has taught me so much about the world, but also about myself, and I've made some of my dearest friends across the globe along the way.

Tips:

Instead of hunting for a restaurant the second I drop my bags, my absolute first stop is always a local grocery store to buy fresh fruit and snacks. It immediately grounds you in the local food culture, saves a ton of money, and ensures you have real, whole foods on hand so your digestion doesn't take a massive hit from constant eating out. So many interesting things to find there!

I always pack laundry detergent sheets instead of liquid or pods. They look like tiny pieces of paper, so they don't count toward your TSA liquid limit and take up zero space in your bag. It saves me from buying massive jugs of detergent locally and makes it so easy to quick-wash a few items in a sink, which is a total lifesaver when you're traveling off the grid or spending time out in nature.

Favorite Items: Manta Sleep Mask, Neck Pillow, Anker Power Bank, Comfortable Sneakers—stylish for a city but also so good for hiking, Universal Charger, Liquid IV—you just never know when you’ll need this after a flight or night out. ;)

Kate Kassin

Editorial Operations Manager at Bon Appétit

How she earns her frequent flyer status: I spend two whole months of the year (and weekends here and there) on the road to scout for Bon Appétit’s best new restaurants.

Tips:

I use this pouch, aptly named “The Snacker,” for all my edible travel essentials—snacks, electrolyte gummies, single serving packets of matcha and collagen (it keeps me young, maybe), and my beloved Dosey flower-shaped pill box. I love the zipper on the top to keep all the contents intact and It’s even chic enough to double as a clutch for when I’m traveling light.

Favorite Items:

• Simple Trail Cardamom Crunch Granola Mini: If you know me, you know that I wouldn’t dare risk eating a yogurt on the road without granola in it. But I’m also particular about my granola which means that yes, I’m packing my very favorite: this cardamom crunch granola (in a mini size of course) from Simple Trail. The texture is oh so good (buckwheat groats! seeds of all kinds!).

• Plant People WonderHydrate Gummies: It’s no secret that one of the worst parts of plane travel is how dehydrating it can be. But rather than having to travel with sachets of electrolyte powder (most of which I don’t love the ingredients or taste of anyway), I opt to throw a bag of these gummies in my bag.

• Salt & Stone Mini Deodorant Discovery Set: I find packing toiletries to be the most daunting part of my pre-travel routine. I end up having a giant Ziploc filled to the brim with liquids, but my newest hack for reducing the space those take up are these mini natural deodorants from Salt & Stone. They take up a fraction of the space of a regular sized deodorant and I love alternating between the scents.

Brand Strategist and Writer of

How she earns her frequent flyer status: It’s funny, I hadn’t thought of myself as someone who traveled often until pretty recently. I move a lot—four countries in ten years is a lot, I think—and so simply by virtue of having my friends and family all over, travel became a necessary part of my life. In the last year I’ve done a lot of vacation travel, though. It’s been great! There’s something really powerful about being someone who goes places.

Tips:

Two things you should know about me: I can sleep pretty much anywhere and jet lag rarely affects me. So with travel I’m usually optimizing for time saved-daytime specifically. Traveling during the day has always seemed like such a waste to me. I’d rather go to bed in the air and wake up in a new country.

Now this one is a hot take. But Claude is the best thing to happen to travel planning. That’s all.

Favorite Items: The Uniqlo mini shoulder bag is a pretty perfect travel companion. Your passport will not get lost!

Rocky Xu

Founder of Rocky’s Matcha

How he earns his frequent flyer status: “Travel is the only thing you can buy that makes you richer.” Word.

Tips:

I try to not eat on flights and only drink water even on the international flights—I’ve found that fasting has helped me with beating jet lag. If possible, I try to pack as light as possible and travel with just a carryon, even if it’s for a week long trip.

Favorite Items: Creatine travel packs, MUJI organization case, Rimowa Essential Cabin suitcase, Rocky’s Matcha single serve packets (!!)

Vanessa Krooss

Head of Brand at MERIT, Writer of

How she earns her frequent flyer status: My frequent flyer status is very much driven by a mix of work, play, and family. I do travel often for work, and was doing nearly monthly trips abroad when MERIT first expanded internationally. On the family side of things, I live in New York, but both my husband and my parents, siblings, and nieces/nephews are in California, so we know the cross-country flight very well. And then on top of all that, I also love to travel for fun, so am on the road quite a lot.

Tips:

I am not historically a good sleeper yet somehow I never get better at being tired, so jet lag is a big concern. After many failed attempts and groggy trips, I’ve finally figured out my system: if I land in the morning, I can nap for a max of 2 hours up until noon, but that I have to stay up until at least 9pm. I am very strict about this regardless of how badly I slept on the flight over or how grumpy I am that first afternoon.

I’m obsessed with the AmiGo app. It makes finding interesting spots so much easier and has cut down on my “coffee” and “natural wine” Google searches while exploring a city exponentially.

Favorite Items:

• Leset Lauren Pants: my absolute favorite travel pants. They’re so soft and comfy but the drape makes you look put together. I have an indoor pair that never leaves the house and an outdoor pair for travel and errands, and they’re slowly ruining all other pants for me.

• Floyd Cabin Suitcase: my friend/work wife Taylor Nelson, who I traveled with quite a lot in the first few years of MERIT, got a bright orange Floyd suitcase and I immediately copied her. Who amongst us hasn’t had a traumatic lost baggage situation (ask me about the time my suitcase was stuck in the Rome airport for 2 months...), so I love the bright, distinctive color and the use of skateboard wheels.

• Zzzquil Pure Z’s: I’ve tried what feels like every type sleep aid and this is by far my favorite. It helps me both fall asleep and stay asleep, even in the face of jet lag.

• Pouches: I always travel with many pouches to keep things organized. I love collecting pouches in different places as I travel, but the Calpak water-resistant pouches are great for packing toiletries.

• Baseball cap (my current favorite is a bright blue one from Canadian brand Balmoral Running): I always travel with a baseball cap for three reasons: I have bangs which can look CRAZY after a long flight, they can help block out light when you’re snoozing in an economy seat, and they’re important for sun protection during a beach/summer vacation.

Creator of Travel Advisory and Newsletter, Mindholiday

How she earns her frequent flyer status: I travel as much as I do because I genuinely believe it's one of the fastest ways to reconnect with yourself and remember your shared humanity with others (and because it's my job, lucky me!).

Tips:

Pack your snacks for the airport. Hudson News is always expensive and underwhelming. I usually aim for a well-balanced snack plate of sorts: protein (usually a Chomps meat stick), a string cheese and some parmesan hunks, and then grapes and a clementine. That way, I arrive feeling satiated and not bloated from the salt of the complimentary in-flight snacks.

Schedule time for spontaneity. I know it feels counterintuitive, especially when you’ve paid real money to be somewhere and have a finite number of days. But I’d argue that the over-planned trip is the one you’ll remember least! Dedicate at least one day on your trip to having nothing planned. No restaurants booked, no must-sees, no museum tickets. Wake up and ask yourself what you actually feel like doing, and then do it! Wander aimlessly, eat what locals eat, go to a cafe and journal, find a park or green space and just... sit in it. Watch people live their lives! Some of my most vivid and beautiful travel memories didn’t come from anything I planned—they came from carving out time to people watch and observe and follow my heart.

Favorite Items:

• Lemme Sleep Tight gummies for beating jet lag (I’m typically very wary of celebrity brands but these work!)

• Loeffler Randall Dina Travel Tote: ludricously capacious yet fits under the airplane seat like a dream!

• Ancient Greeks Kansiz Sandals: I can walk 5 miles in these without blisters, and they’re actually chic instead of chunky.

• Coolibar Men’s Sunhat: I’ve gone through 3 of these because I wear this hat nonstop (skin cancer survivor) and friends/family have stolen a few :)

Charlie Hobbs

Associate Editor at Condé Nast Traveler

How he earns his frequent flyer status: I travel frequently for my work although right now I am on vacation!

Tips:

I’ve been taking daily ginger shots for about six months which have been very helpful in staving off my previously chronic sinusitis. Note that this is a preventative measure, and once you’re sick it will not help you (as I learned after one cigarette too many last week). Which brings me to another necessity—a neti pot and accompanying packets of saline solution.

The travel snack I swear by is beef jerky, which you can always buy in the airport and will give you all the protein you need and keep you full… Definitely accompany with psyllium husk capsules (another essential regardless of jerky if travel f*cks up your digestion).

Build in rest days at home before and after if you can, so you can do laundry and pack and then unpack and do laundry again as well as take care of whatever else you need. Great for sanity.

Favorite Items: CeraVe face moisturizer, beef jerky (not picky about the brand, but I like Archer), psyllium husk

Rose Anderson

Creator of and Brand Director at Alex Mill

How she earns her frequent flyer status: I’m lucky that Alex Mill’s creative shoots take me to a few fun places each year (Mexico City, LA, Copenhagen) but a far more interesting travel secret about me: my dad used to work for the airlines, which means I get to travel standby. Free, but only if there’s an open seat. I’ve gotten first class overseas but I’ve also slept overnight on airplane benches when the plane was full. I’m all about the high low, baby.

Tips:

Because of my #standbylife I have taught myself to pack LIGHT. Carry on only (even when I have a confirmed seat). Wear your pants three days in a row! Who cares! You’re not going to run into anyone. I also am an advocate of the first flight out—no matter what. It’s usually the most “open” for standby (people oversleep) but it’s the least likely to be delayed or cancelled. After the day starts anything can happen (weather, sick pilots, a late arrival from Minneapolis), but they ALWAYS get that first flight out.

Don’t even think about forgetting melatonin, Advil PM, Night Nurse—whatever gets you to sleep. I learned this the hard way in Copenhagen at 3am, standing in a 7-Eleven begging for anything close to Benadryl. Danish drug laws are strict. They do not have what you’re looking for. (It’s why every Danish girl I know loses her mind at CVS.)

Favorite Items:

• The Alex Mill hand-painted monogram tote, of course.

• I’ve slept with a sleep mask for over 10 years. THIS is the best one. I can’t travel without it.

I created this because I wanted to get some advice for my future travels from the pros, but it also managed to inspire me and warm my heart at the same time… Beautiful. Safe travels, y’all.

Michelle Siman 🐿️

is the founder of , a platform inspired by her curiosity about the rituals, products, and habits that shape how we care for ourselves. She currently leads brand marketing at SIDIA, and works with a variety of other wellness and beauty brands on their creative storytelling. Michelle is a native Torontonian, but she’s recently moved to NYC, which is really exciting for me personally. As a long time fan of Lemon Water and Michelle herself, it is my absolute pleasure to see inside her fridge.

What is your fridge philosophy? 

This is the real medicine cabinet, treat it as such.

Your fridge is always always always stocked with ____.

Something pickled/fermented, coconut water and eggs

Top 5 condiment picks, go.

I really don’t think I can name 5 but…

1. Primal Kitchen Buffalo Sauce

2. Coconut Aminos

3. Pickled Onions, does this count?

4. Maple Syrup… I am a token Canadian, duhhh.

Fine, I’ll open it up to pantry too. Let’s hear your favorite snacks / pantry staples: 

• Brightland Olive Oil

• Chia Seeds

• Ceylon Cinnamon

I know the above were all spices and oils but as for snacks I try to not keep many in the house since self control can really go out the window sometimes. But, I’ve really been obsessed with these crackers I found at Whole Foods the last month called Nufs. I LOVE crunchy things and these really hit. I will also have a couple of Hu chocolate bars on rotation, and some Promix bars for when I’m in a pinch.

I have a whole collection of teas, mostly for digestion and winding down. This is one of my favorite nightly rituals.

A meal that’s on heavy rotation these days:

I can’t stop rotating between a crunchy cabbage salad and a carrot salad, I make a batch every two days and pair it with a protein for lunch or dinner. Especially during these warmer months, it’s so refreshing and it’s the perfect way to get your veggies and fibre in.

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Let’s go a little deeper… 

What’s the mantra you keep coming back to?

Not a mantra, but just surround yourself with people who give you belly laughs—Every. Single. Day.

What products / practices are part of your regular mental wellness habits? 

A Practice:

Non-negotiable morning walks within the first 30 minutes of waking up, I make my coffee and put it in a to-go cup and head over to the park for at least an hour and a half every morning. Without this I am an absolute mess for the rest of the day. It grounds me to helps me ease into the chaotic schedule ahead.

Products:

• Equip Clean Coffee. This is mold free and third-party tested It’s really good.

• I drink tea every night before bed. Right now I go between Sana Buckwheat Tea, Doctor Stolberg Rest and Digest, and Everyday Detox.

• Castor Oil. I do a castor oil pack at least 2-3 times a week.

• Rorra water filter. Water for me is always top of mind… Once I moved to New York, I knew I needed to get this sorted—I was ordering so much glass spring water it was getting overwhelming and excessive. I recently got the Rorra and it has been a game changer; the water tastes AMAZING.

And your physical?

Non-negotiable bi-monthly massages and acupuncture.

What do think is the most underrated part of wellness? 

The ultimate goal for everyone should be finding inner peace, which I actually think is impossible when you’re constantly in the pursuit of optimization. I’m also coming to a realization that all the tools we need in order to heal literally come from within. It’s taken a lot of money, time, and different practitioners to tell me this but we got there eventually.

And overrated?

Anything that has ever been trending. :)

Picture this: you wake up one morning and feel like shit. What’s your next move: 

Stay in bed a bit longer than usual. I actually love being lazy, and on days like this it gives me an excuse?

Get out of bed, make hot water with ginger and raw honey and add oregano drops to that but also make it like a 1L batch and drink it all day. Then I would just rest. If I have the energy, I would make my chicken soup, but that takes like 4-5 hours so I’d most likely order a lentil soup from a takeout spot nearby.

I would spend the entire day in bed watching interviews on random topics and go down a rabbit hole about something nonsensical.

Give us your ride or die wellness products:

My Higher Dose PEMF mat, Oregano Oil, Magnesium Glycinate, high quality collagen peptide, Reishi tincture (I may be biased but Rainbo is the highest quality on the market), raw honey, GARLIC!

One thing you do everyday that makes you the most YOU version of yourself: 

Cooking 90% of my meals. People are so stunned when I tell them this, but it’s non-negotiable.

Whose taste inspires you?! 

Fellow Capricorn Chemena Kamali <3

Big thank you to Michelle for sharing this glimpse into her beautiful life with us. Please give her a healthy stalk over on Instagram and subscribe to on Substack. You can find her fridge favorites + more here.

Feel free to leave a comment or respond to this email with questions you want asked, people you want featured, or anything else that’s on your mind. Don’t be shy, I love hearing from you.

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I am really good at mornings. I also really like mornings. I’d imagine the former determined the latter, but we actually don’t know that. Either way the result is the same: mornings are sacred to me.

Getting up and having time to yourself to start your day off on a good foot is not necessarily a revelatory idea. In fact, it’s almost boring of me to hold this opinion given that every other tech founder and fit-fluencer subscribe to the same mentality. What can I say, clichés are rooted in truth.

I will spare you from the productivity version of this conversation, the ‘5-9 before my 9-5’ discourse. The success metric here is pleasure; my quiet, unbothered mornings are the gift I give to myself every day. A morning to myself lets me have full autonomy over my well-being, so no matter what the rest of the day entails, I’m guaranteed those few hours of, for lack of better term, self-care.

So below, you’ll find my framework for my ideal morning. It’s—like everything else you read on the internet—meant to be adapted to fit your interests and desires and personal protocols. Also, I’m skipping over the obvious minutiae like brushing your teeth and going to the bathroom because you’re not a child. Let’s go.

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1. Intake Something Positive Immediately

Lots of people will tell you that you’re not supposed to listen to or look at anything upon waking up, because you don’t want to interfere with your innermost thoughts at their most potent, or whatever. I disagree.1 Sometimes my thoughts are really bad and it’s in my best interest to interfere with them. But even if your thoughts are neutral, or even good, isn’t it a good idea to just get ahead of it before you can even gauge their value and just forcefully direct them onto the right path?

When I first wake up, I notice the first thing in my brain—before nary a conscious thought—is a song. Some days it’s a song that I’ve had on repeat, other days it’s a song from the deep recesses of my brain. As soon as I get up out of bed (the phone is in the other room, of course), the first thing I do is open Spotify and play that song. I started logging the subconscious song cravings (?) in my notes app as a sort of fun, self-reflective exercise. It’s my way of letting intuition guide me immediately upon waking; a gentle way to strengthen the muscle for higher stakes situations down the line.

I recognize that I’m more musically inclined than others (strictly affinity speaking, no skill whatsoever), so if that’s too abrasive for your newborn ears, you could try doing healing frequencies or even affirmation videos on YouTube. I had a phase with those and it was probably the happiest I’ve ever been. Something to consider…

2. Intake Something Edible

I used to be a fasted workout person, pretty religiously so, mostly because I refused to eat breakfast at 6:30 am and the idea of making a snack the first thing you consume simply didn't compute to me. But that's beside the point.

Let’s also not forget the Intermittent Fasting situation at hand. Many of us were under the impression that delaying your first bites as late as possible to create a smaller feeding window was better for our metabolic health. But in 2020, a more robust, randomized study featuring actual humans came out revealing that the results weren’t as compelling as we initially thought. Plus, with women’s hormone health becoming a louder conversation online, we’re hearing more advice that eating within 30 minutes of waking up is beneficial, especially pre-workout, because it signals to our hypothalamus that we’re safe, which therefore reduces cortisol spikes throughout the day.

Everybody’s body is different, and I’m sure we’ll hear a new set of lifestyle prescriptions in a year or two, but I’ve found that having a little something right away has improved the quality of my workouts. It’s also reduced the, ahem, food noise that would enter my brain quickly upon waking up, the voice in my head saying ‘how long until we can have breakfast?’ which in and of itself is majorly beneficial. My ‘little something’ is—and I never thought I’d say this—bone broth. I add fresh ginger and a squeeze of lemon because I can’t let anything be. Plus my daily selenium supplements (read: Brazil nuts).

3. Do Something Spiritual or Spiritual-Adjacent

I wake up with a jolt of energy2 that tells me it’s time to move, and I have a specific type of anxiety that tells me if I don’t follow this momentum, I’ll be lazy and won’t move for the rest of the day. I'm going to do some inner work to figure out what that's about. You can ignore this anxiety prologue if you want, but regardless, I still think it’s important to take a moment pretty soon after waking to check in with yourself or your spiritual practice or whatever to get grounded before it’s go time.

I go through phases of what this sort of introspective moment looks like—it used to be meditation, now it’s gratitude journaling with some affirmations, occasionally I throw in a prayer or strange-looking few minutes where I close my eyes and talk to myself and parse through the thoughts in my brain. I try not to put too much pressure on this and—shocker—let my intuition guide me because it’s not very fun to feel guilty first thing in the morning if you break your meditation streak. Also none of this is that deep.

4. Leave Your Home

This is how you hit the big three: sunlight, community, movement.

This is non-negotiable if you work from home. Who knows when the next time you’ll get outside is, so get one venture into the outside world under your belt before you’re swept up in the day’s chaos. Not to sound like a certain 3-hour-long-podcasting-scientist, but getting sunlight in your eyes as soon as possible upon waking is pretty major for our sleep, and therefore, our overall health.

Getting outside also works well as a counter to the inner moment we’ve just experienced as the goal here is to witness the world around us and hopefully interact with another human. So much of wellness, and specifically morning routine culture, is about self-improvement and prioritization, and while yes that is essential, I’d strongly encourage us all to remember that we’re not the center of the universe and we could probably all benefit from thinking about ourselves a little bit less.

Tangibly speaking, this looks like a dog walk, a stroll to the gym, a run around the neighborhood, or a visit to the coffee shop. I’ve never done this, but theoretically you could take your spirituality practice/journal/book into a park and combine a few of these steps.

5. Move

This can and usually is related to the previous point, but movement can happen anywhere and who am I to judge. The classic adage says that the best exercise is the one that you actually do, and while I stand by that, I also believe working out in the morning is superior.

Spending an hour or so, ideally without my phone, doing some form of physical activity is the second most important thing I do for my mental health, second only to taking my medications. Endorphins are real, early movement is allegedly better for fat-burning and metabolic health, and there’s something to be said about a sense of accomplishment so early in the day.

I know there is a particular subset of people who work out in the evening but wish they were on a morning cadence and to that I say, it’s not too late to change. Unfortunately, the best advice I can give you is to just do it. One day you have to wake up earlier than you’re comfortable with, work out, feel a bit tired during the day due to said early wakeup discomfort, and then ride it out until you can fall asleep a tad earlier than you’re used to. Continue for three weeks. Form the routine. Read Atomic Habits if you must.

6. Cleanse

I’m not going to weave some elaborate metaphor about cleansing yourself of yesterday’s worries and re-birthing yourself for the day anew. I’ll let you do that on your own time.

This point is on the utilitarian end of the spectrum for me; I’ve just moved and therefore I’m due for a shower. Anatomically speaking, that’ll include the classics: shampoo, conditioner, body wash, and a light exfoliation a few days a week. Sometimes I get too impatient to condition in the shower so I use a leave-in. Sometimes I precede my shower with a honey mask if time permits. Even utilitarian agenda items become a medium for self-expression and that’s beautiful to me.

7. Eat Breakfast

Every piece of advice I find myself typing makes me shudder with cringe, and yet, they are all completely true. Here’s the next one: starting your day with a solid amount of protein (…yes) is essential for steady energy and fewer incidences of hanger later on. A warm breakfast is ideal3, plus it feels more lavish.

For some reason, the internet is under the impression that eggs are time consuming and unsuitable for weekday breakfasts. That is a complete lie that we’ve all been fed by Big Overnight Oats. As an act of resistance against MSWM (mainstream wellness media), I’m now scrambling eggs every single day, and it takes me no more than five minutes. I definitely add plenty of accoutrements that tack on some extra minutes, but that’s not the point. I love cooking a beautiful breakfast as an act of kindness for myself. I’m not there yet personally, but soup is also a fabulous idea.

Important Asides:

• Fluidity is key. None of this should feel restrictive or rigid. That leads to sensations of dread, which is the absolute opposite of what our mornings should entail. In fact, the reason this all works so well is because we’ve eliminated negative feelings so early in the day. Dread is the enemy.

• Routines have seasons. Simple mornings might feel good for a stretch until you find yourself craving structure, or vice versa. Let yourself release what no longer serves you. I’m saying that to myself, too.

• I work from home so I have certain luxuries like being able to cook myself a nice breakfast or even do a face mask while I answer emails. However, you, too, can have this luxury for the low, low price of waking up earlier.

My voyeuristic sensibilities are in full effect when it comes to morning routines; I strangely love hearing about what the early hours of other people’s days look like. It gives me ideas to pick and choose from to add to my own experimentation, as well as offering a lens into what other people’s most personal moment look like. That’s just a clunky way of saying: tell me what your morning looks like.

That’s all for now. Reply to this email or leave a comment if you want to reach me. :)

3

Cold breakfasts like chia puddings and yogurt parfaits are delicious as well, but we’ve decided to conscious uncouple for the time being as I ‘work’ on my ‘gut health.’

Courtney Wittich 🛀

Courtney is an L.A.-based sauna connoisseur. She’s obsessed with taking baths, traveling to new cities and countries to sweat with people (she’s currently in Finland for the World Sauna Forum as we speak), and might be the most passionate person I’ve ever encountered when it comes to any kind of health through water. Her Substack, , is where she documents her attempts at becoming the, and I quote, “Anthony Bourdain of all things wet,” as she reports on all things STEAM (sauna, tubs, exfoliation, acupuncture, and massage). Courtney, as you may recall, is our resident sauna expert over here on Plant Based, so it’s my deepest honor to present you all with her fridge.

What is your fridge philosophy? 

I am not a consistent person. This concept used to plague me, but now I am leaning in to where it can actually help me. Sometimes I want to cook elaborate chicken stocks. Sometimes I want to attempt a difficult Thai recipe or Beef Wellington. Sometimes, all I am capable of is grabbing a yogurt from the fridge or microwaving instant oatmeal or cutting a slice of cheese.

I went on cooking strike a few years ago after completely burning myself out—I was making three meals a day plus baked goods and snacks. The plus side of that experience is that my husband learned how to cook fun meals and now I am finding and feeling much more joy in the kitchen again.

All is to say, fridge philosophy: simple snacks, seasonal produce, see where desire leads me.

Your fridge is always always always stocked with ____.

• Oat milk AND regular milk

• Spinach

• Cheese

• Water

• A frozen Trader Joe’s something when emergency hunger strikes (like returning home from a hellish travel day)

Top 5 condiment picks, go.

1. Japanese ginger salad dressing

2. Tamari/soy sauce

3. Ponzu (are you sensing a theme?)

4. French mustard

5. Valentina or Cholula or Sriracha. It depends on the season and what we’re craving.

Fine, I’ll open it up to pantry too. Let’s hear your favorite snacks / pantry staples: 

My friend recently gave us a box of snacks from craft services that she got on set and it’s been feeding us for so long. I’ve been loving the Aloha protein bars.

Also, these amazing herbal tinctures that my friend’s mom makes in San Diego called Colibri.

A meal that’s on heavy rotation these days:

We are finally transitioning out of SOUP SZN.

Now it’s summer rolls! Rice paper wraps are intimidating but soooo rewarding and delicious. This week we grabbed a bunch of veggies at the farmers market including:

• Summer greens

• Carrots

• Cucumbers

• Cilantro

• Mint

• Micro greens!!! So fun

• Sprouts

And made a peanut butter, Sriracha, and soy dipping sauce.

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Let’s go a little deeper… 

What’s the mantra you keep coming back to?

Always be sparkling (water).

What products / practices are part of your regular mental wellness habits? 

I’m a big believer in the mind-body-soul wellness connection. I love to write in my journal, and practicing gratitude lists with chosen cheerleader confidants makes me feel better.

Being of service is a big part of my wellness routine and it’s usually the ultimate relief to get out of my head and give something (time, love, compassion) away without expecting anything in return.

And your physical?

My bathtub, hot yin yoga, walking in the sun, surfing, spa-ing.

What do think is the most underrated part of wellness? 

It’s really nice to feel good and not that difficult if you cut out the noise and BS. (Disclaimer: this is hard to do in late stage capitalism.)

And overrated?

That one cream, serum, pill, injection, surgery, etc that will change your whole life. It probably won’t unless you’re willing to tune up other loose ends / look at systems creating dis-ease and/or discontent.

Picture this: you wake up one morning and feel like shit. What’s your next move: 

Ever since I stopped drinking, I rarely wake up feeling like shit which is a #blessing. However, I’m a mere mortal, so sometimes I’m sick or tired or both.

I’m going to Lassen’s down the street and getting a huge green juice and using it to wash down the Wellness Formula pills, and/or other various supplements in my cupboard. Maybe I’m hitting the shake plate. Maybe I’m laying in the sun or taking a bath.

If I’m really sore and not contagious, I’m going to the spa to do some rounds of hot and cold and get a massage. If I am potentially contagious, I’m staying home and hopping into my infrared sauna bag.

Give us your ride or die wellness products:

Always be trialing (products).

Right now I’m obsessed with: Sangre de Fruta botanical tonic mists and whipped creams, Saint Lucie sauna serum, Magic Molecule spray, La Roche Posay Cicaplast.

One thing you do everyday that makes you the most YOU version of yourself: 

My morning coffee, delivered in bed by husband, with oat milk and whipped local honey. The coffee we get is from a super small farm in Mexico—hand-picked, hand-dried, and hand-roasted by the loveliest and most eccentric couple. I genuinely am already looking forward to this moment every night when I fall asleep.

Whose taste inspires you?! 

For food moods: Into the Fridge 😉

Physical, emotional, spiritual, intellectual, work ethic:

Lotta Volkova, girls wearing Made Some, surfers, , , Nick Tran, Emma Davidson, , , , David Sedaris, Leonard Koren (not a typo for Cohen), , , , my friends, my husband, my family, , sauna entrepreneurs, people who dare to dream.

Also, this sign on my refrigerator that I read everyday.

Big thank you to Courtney for sharing this little taste of her very aquatic life with us. I highly recommend keeping up with and following along on Instagram. You can find her fridge favorites + more here.

Feel free to leave a comment or respond to this email with questions you want asked, people you want featured, or anything else that’s on your mind. Don’t be shy, I love hearing from you.

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I often get asked to be a bit more personal. That’s not what this is about, I say. Plant Based is a digital publication, a wide-ranging, well-researched online media company1 that is about educating and inspiring my readers, not about the intimate little details of the wellness content and practices that occupies my brain and behaviors. As I write it out, though, I realize the latter provides a unique, somewhat related value to those who are interested. I don’t like to make anything off-limits to anyone—I think wellness and information should largely be accessible—so the paid benefits are only additive. A cherry on top of Plant Based’s current offerings.

My status updates will be casual, and subject to change. They’re monthly dispatches on the news I’m reading, the modalities I’m currently testing, and the routines I subscribe to but rarely talk about. I’ll talk about the content I’m consuming, the products I’m experimenting with, and all of the stuff that’s left on the cutting room floor. If you’re related to me, probably don’t read this.

This is just the start of the additional paid offerings I’m planning to roll out. Soon, we’ll have a master resource of essential NYC health and wellness establishments, and some other fun stuff that I won’t give away right now. A little mystery is a good thing.

Oh, and in these monthly status reports, I’ll try my best to do a giveaway with a prize from one of my favorite brands, which paid subscribers can enter by commenting if they’re interested. Today’s is the Everyday Essentials Kit from Rōz. Huge.

A Life-Changing Sports Bra

I’m working on a rather robust non-synthetic activewear guide, and in my research, I’ve found my favorite sports bra to date. I’m having a hard time sitting on this information in the meanwhile, so I’m going to reveal its identity.

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Hair is a rather fraught topic, at least, from my purview. Nobody seems to know how to care for it adequately or style it efficiently or simply make sure it stays on their head. Was hair always such a hot topic? Probably, but I was too busy in my own world, braiding mine before bed at night so I’d wake up with crimps. That, or burning my fingers on my curling wand.

I’ve always had a “grass is greener” sort of relationship with my hair. Naturally frizzy, wavy, and thick, it always made me wish I had naturally straight, flat hair—the kind I’d spend hours with a flat iron trying to accomplish after my middle school extracurriculars. I always considered styling it to be a poor use of my time and energy, angry from a young age that men didn’t feel obligated to use their brain space and effort on it. And yet. I’m as vain as the next girl. I like to feel pretty. The societal force of beauty standards was stronger than that of my feminist anarchism, and so there I was, sitting in front of my mirror, singeing my forehead instead of my baby hairs.

As I’ve grown up, the animosity has lessened. Aside from having bigger fish to fry, I’m now a) grateful for its plentitude and b) able to afford treatments like formaldehyde-free keratin that make my life easier. Still, I’m unsatisfied. I refuse to blow dry my hair unless I’m going to a formal event, and I don’t want to buy unnecessary products that might ‘support silky strands’ or whatever.

Last year I read an article titled “the skinification of haircare” that caused me to log off of social media for three straight days. Surely, that cannot be the answer. Luckily, I know someone who does know the answer, and she’s going to divulge her wisdom for us today.

Jenna Perry is—and this is not an overstatement—one of the most influential, sought-after hair colorists in the world. After growing up in Newport, Rhode Island, Jenna moved to New York to pursue a career in the beauty industry, where she mastered every aspect of hair coloring and styling. Soon, she realized that hair painting (a.k.a. balayage) is where she wanted to focus her attention, and has since shifted the way we think about color and hair maintenance. She works with clients like Kendall Jenner, Kaia Gerber, Emily Ratajkowski, Chloe Sevigny, and Karlie Kloss, to name a few, helping them achieve low-maintenance hair for their high-maintenance schedules. She has two salons in New York City—Jenna Perry Hair and Jenna’s on 9th—both of which carry out her mission of helping us make the most of our best accessory, our hair. Today, she’s majorly enlightening us on the wide-ranging topic of hair care. We are so lucky.

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THE BASICS

Can you explain the different types of hair?

Straight, wavy, curly, coily, plus fine to coarse. Texture and density matter more than the “type” label. Your routine should match how your hair actually behaves.

How should each classification go about taking care of their specific hair type?

• Fine hair: lightweight everything, avoid heavy oils.

• Wavy/curly: moisture and definition 

• Coarse/dry: hydration and repair 

What about scalp care? How should we factor this into our haircare routines?

Your scalp is skin. If it’s off, your hair will be too. Cleanse properly, exfoliate occasionally, and don’t overload with dry shampoo but if you do, use a clarifying shampoo like the Olaplex clarifying shampoo. 

What are your favorite scalp care products?

• R+Co Crown Scalp Scrub for a reset.

• Olaplex No.0 Intensive Bond Building Treatment at the root before washing if your hair feels weak.

Please end this debate: how often should we wash our hair?

As often as your scalp needs. Oily scalps should be washed more. Dry scalps, on the other hand, should be washed less. I love to brush my hair to distribute the natural oils. 

Is it okay if we want to shampoo everyday? What if we don’t want to shampoo, ever?

Yes, if you’re using something gentle (like R+Co Television Perfect Hair Shampoo). Never washing is not ideal but brushing religiously will prolong your shampoo protest.

What are the best ways to prevent split ends?

Regular trims, heat protectant, and bond repair (I like Olaplex No.3 Hair Perfector). Split ends require love.

Thoughts on water filters?

Underrated. They soften the hair, help with color longevity, and reduce buildup. You’ll notice shine and less dryness almost immediately.

How do we treat dry scalps without making them oily?

Hydrate, hydrate!  Lightweight scalp serums and gentle washing. Avoid piling on heavy oils.

On the flip side, how do we prevent / treat hairline acne?

Stop using heavy styling products at the root. Clean your brushes. Wash your hairline properly.

Is it really bad to go to bed with wet hair?

Not BAD, but not great. It can cause breakage and scalp issues. At least rough dry and use a treatment like Olaplex No.6 Bond Smoother before bed.

STYLING

Heat protectant help! What and when should I be using?

Always. Damp or dry hair, before any heat. R+Co Bleu Hypersonic Heat Styling Mist is a go-to.

Can you do a quick explainer on keratin? Who could benefit from it?

It smooths, reduces frizz, and cuts styling time. It’s a game changer and great for anyone with texture, frizz, or high-maintenance hair.

What’s different about the formaldehyde-free ones?

They’re softer, more flexible, less flat-ironed-into-submission. Polished, not pin-straight.

The two types we carry at Jenna’s on Ninth are Lasio and Cezanne.

• Lasio is stronger, designed to de-frizz and smooth curls and waves. It works especially well on thick, curly, or frizzy hair that you want to control.

• Cezanne has a slightly more natural outcome, and it’s great for people who prefer a softer smoothing finish. It doesn’t make the hair super straight, and instead, focuses on reducing frizz, softening curls and smoothing. It makes your hair easier to manage while still keeping its natural body.

How often is too often for one of these treatments?

Every 3–5 months is healthy.

What are some other ways to tame frizz, aside from a salon treatment?

Hydration and sealing. Olaplex No.7 Bonding Oil and a good cream like R+Co High Dive Moisture and Shine Crème.

What about coloring? How often should we be getting our hair colored?

Depends on the look. Root touch-ups every 4–8 weeks. Lived-in color and balayaged color can go way longer.

What are the best ways to care for color-treated hair?

Bond repair and gentle shampoo. Olaplex No.4 Bond Maintenance Shampoo is a staple.

What about at-home glosses? Are they worth it?

Yes for shine and tone. Even if you don’t color it can add richness.

Why do drugstore shampoos sometimes make hair look better?

They coat the hair. Instant shine, not actual health. Silicones are a short-term illusion.

Same with sulfates? Why does they work so well in the short term?

Yes. They clean hard and leave hair feeling squeaky, but can strip the hair over time—especially color.

How can we slick our hair back in the healthiest way possible?

Hydrate first, then style. Olaplex No.6 Bond Smoother and a light gel or balm. Avoid tight tension daily.

Do you have recommendations for slowing down graying?

Manage stress, support overall health. There’s no miracle topical… yet.

HAIR GROWTH

Is rosemary oil legit?

It can help slightly with circulation. It’s not magic, but it’s not useless!

What tips do you have for preventing hair loss?

Healthy scalp, less tension, less heat damage, consistent care. And check internal factors if shedding is excessive.

What about for regrowth?

Consistency. Think scalp care and proven actives and patience.

Do topical products actually work?

Some do. But real results usually combine topical and internal.

What would those internal ones be…?

I recommend a collagen supplement like Agent Nateur’s Holi Mane and have also see real time results with the Omi Peptide Supplements. As far as diet, a high protein diet, omega 3 for scalp health and zinc/biotin.

Any product recommendations?

Olaplex No.0 Intensive Bond Building Treatment and Olaplex No.3 Hair Perfector to keep hair strong while it grows.

Scalp-wise, keep it clean and balanced with R+Co Crown Scalp Scrub.

Are there different remedies for perimenopausal hair loss?

Yes hormonal shifts change everything. You need a more medical and internal approach alongside good haircare. 

LIGHTNING ROUND

Can you leave us with your all-time favorite products?

• Olaplex No.3 Hair Perfector: non-negotiable repair

• Olaplex No.7 Bonding Oil: shine and protection

• R+Co Dallas Thickening Spray: instant body

• R+Co Television Perfect Hair Shampoo: my everyday staple

• R+Co High Dive Moisture + Shine Crème: soft, expensive-looking hair

• Roz Hair Oil

• Crown Affair The Towel

Big, big thank you to Jenna for answering all of our questions and teaching us a thing or two about how to take care of our hair the right way. If you live in New York, I highly recommend you book a visit to Jenna Perry Hair in Soho or Jenna’s on 9th in the East Village (where I personally get my hair treated). You can also follow her on Instagram to keep up with all of her incredible work.

If you have any follow-up Qs, feel free to drop them in the comments and we’ll see if we can get them answered. That’s all for now. Reply to this email or leave a comment if you want to reach me. :)

Carina Chaz 🫢

Carina is a self-taught perfumer and the founder of DedCool. She prides herself on bringing a deeply personal, ritual-driven approach to fragrance, drawing inspiration from how she eats, moves, rest, and lives day to day at home in Los Angeles. Scent, in her words, is an extension of feeling regulated, grounded, and fully herself. Let’s see what that looks like, via her fridge, of course.

What is your fridge philosophy? 

Always make sure there’s something in there that can become a quick sweet or savory snack. I never want to open the fridge and feel stuck.

Your fridge is always always always stocked with ____.

Farmers market eggs, lots of yogurt, and tons of fruit. If those are covered, I’m good.

Top 5 condiment picks, go.

1. Chili crisp

2. Sauerkraut

3. Red Fresno chili peppers

4. Dijon mustard

5. Honey

Fine, I’ll open it up to pantry too. Let’s hear your favorite snacks / pantry staples: 

• Sea salt popcorn

• Beef jerky

• Dried mango

• Dates

• Lemon almonds

A meal that’s on heavy rotation these days:

Our version of a loaded baked potato that somehow always turns into a show stopper for guests. A Japanese sweet potato baked for an hour, split open with butter and flaky salt, then filled with ground beef mixed with onion. Sorry in advance: the beef includes organs and heart. I finish it with avocado, fresno chilis, sauerkraut, and sometimes honey. It hits every craving at once.

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Let’s go a little deeper… 

What’s the mantra you keep coming back to?

Cheesy but true: health is wealth. If my mind, body, and soul feel regulated, I feel amazing and everything else feels easier.

What products / practices are part of your regular mental wellness habits? 

Walking has been huge for me. I’m very ritual oriented and I really need structure to feel my best. I have to move my body, eat at home most of the time, and feel good hormonally and in my skin.

I start my day early so I can have quiet time, even though I’m not perfect and will still scroll Instagram or jump into emails. I use red light every morning, both a face mask and a full body panel.

I was off caffeine for about a year, then decided to bring it back because it genuinely makes me happy. I’ll either have coffee with whole milk or a giant mason jar of chocolate bone broth protein that tastes like hot chocolate. Then I’m off on my two mile walk, ideally outside, but treadmill days happen when I’m in the office.

I love sauna and cold plunge, but I’ve learned to listen when my body asks for less. On office days I put on a cute outfit, try to be intentional, come home, make dinner with my husband, and do it all over again.

Saturdays are for hot yoga.

And your physical?

I move every single day. I was doing what I call hot girl workouts at home about six days a week with mat Pilates, weights, rebounder, and walking.

Lately I’ve shifted to slower walks and fewer weighted days, and my body is noticeably happier.

I’m consistent with dry brushing right before bed and using my Gua Sha everyday with Sofie Pavitt Face Omega Rich Moisturizer.

I’m finally having fun with haircare too. I've tried all the new and trending brands, but time and time again I keep gravitating back to Oribe.

What do think is the most underrated part of wellness? 

Doing the small, seemingly silly things consistently. For me, it’s my walk. I can have days where I’m completely exhausted and can barely do anything outside of work, but if I’ve taken my walk and eaten, I know I’ve taken care of myself.

And overrated?

Everyone else’s opinions online. What works for one person doesn’t always work for another. You really have to listen to your own body.

Picture this: you wake up one morning and feel like shit. What’s your next move: 

It happens more than I’d like, especially around my cycle. I don’t push because I never win when I do. On weekends I’ll sit on the couch with a heat pad and something warm. On workdays I still show up, but I’ll work from the couch and take the breaks I need.

Give us your ride or die wellness products:

My Oura ring. I love it so much I don’t know what I’d do without it. It can get obsessive, but I believe knowledge is power.

One thing you do everyday that makes you the most YOU version of yourself: 

Spraying on my DedCool scent in the morning. And my walks. Both are essential.

Whose taste inspires you?! 

The Olsens. Always have, always will.

Big thank you to Carina for sharing this glimpse into her fridge, and therefore her life, with us. You can and should follow her on Instagram and find her fridge favorites + more here.

Feel free to leave a comment or respond to this email with questions you want asked, people you want featured, or anything else that’s on your mind. Don’t be shy, I love hearing from you.

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Welcome back to Wellness Around the World: City Guides. Once a month, I’ll be tapping a resident wellness aficionado in their home city, asking them to share not only their must-hit spots, as well as a glimpse into the culture of wellness in their community. Today we’re getting a tour of one of my favorite places in the world, London, courtesy of .

is a journalist, consultant and founder of , a media platform and newsletter. Based between London and the US, her work revolves around “sweat culture”; she covers everything from travel to socializing, food and culture through the lens of fitness and wellbeing. She’s interested in what trends and shifts in the zeitgeist show about how we are living, and spending time and money—and what it all means. Her writing appears internationally in the Financial Times, FT HTSI, The Wall Street Journal, The New York Times, Vogue and Monocle.

Being that she’s a fitness enthusiast, a wellness authority, and a longtime Londoner, I can’t think of anyone better to show us around this brilliant city.

A Little Backstory

I’m an extroverted introvert from the north of England. I work—and workout—6 days a week. I was a dancer until age 18 and I drifted in and out of exercise until 2021 when I discovered running during a period of transformative grief. Now I’m a keen marathoner and hobby athlete, and my work and life are quite intertwined. I’m always on the go, experiencing sweat culture in cities where I travel, contributing to a global perspective.

I start each day by moving my body. I’m a morning person–my Oura ring confirms it—so I wake early and an hour later, I’m out of the house on a walk; my days are intense, so I prefer a slow, intentional start. After my walk, I go to Pilates or the gym. I’m running less at the moment.

I went cold turkey on coffee (and oat milk) last year after an appointment with a nutritionist at Siro, the fitness hotel. He suggested they were both too inflammatory for me. Now, I have matcha with coconut milk, so I make a couple and sit with the breakfast news before I leave the house. I live by myself, which I love, and I have really ritualized my mornings, which brings me a lot of peace. I pick up fresh flowers on Fridays.

What is your relationship with wellness, personally?

Wellness is a broad term and I think it’s different for everyone. For me, it’s mostly related to fitness, which is a non-negotiable for me. It’s a way of life, a lifestyle and a hobby.

Wellness informs most of my socialising as well as my personal time, and I love discovering new things—whether a new class, a new brand, or a new space that’s opening. I find genuine enjoyment in personal movement and the different cultures around each type—the fitness and wellbeing sector is filled with so many interesting people that, in my experience at least, it feels like a village because everything and everyone is connected. I’m also intellectually stimulated by the growth in the industry and the innovations being made. I like to connect the dots and think about what’s next.

Personally, I could be better with things like sleep and stretching, and I know I’d benefit from breathwork and meditation. I don’t have time for everything so I think we have to choose what’s the most meaningful, and the most feasible.

What are some traditional or typical wellness practices of people living in your community? Any specific outlook or history?

Running is really popular everywhere, but you really do feel it in London, and in East London in particular. Social run crews have become part of the fabric of the city. The last time my mum visited and we were walking around my local park, and she couldn’t believe how many people were out exercising at all hours of the day; cafes are always filled with groups of friends in workout gear. I always bump into friends which is very connective, but we often meet early to run together before work. Not needing to save socialising until the weekend is one of the reasons living in London, and in close proximity to friends, is really special.

East London has a wellness lore that’s more an organic ritual than an official rule. When it’s hot and sunny, we are all outside. Weekends are exclusively for social wellness. Early mornings start with small group runs or a trip to the lido—the public swimming pools that derive from the 1930s and the “golden age” of public health. We then get coffee, and go and sit in the park all day—especially London Fields. You slope to the food market on Broadway for lunch and back to the park; mosey to the corner store and the coffee shop and back to the park. It’s slow living, done socially.

The sauna is super popular here, as are hot sculpt classes; it’s a mix of Pilates with strength training (via small hand weights/weighted rings), conducted in a hot yoga room. I love it and again, I usually book to go to the same classes as my friends. The constant laundry does get tiring.

What is the wellness + beauty scene like today?

The absolute essentials in each category:

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Introducing Plant Based’s New Limited Series Will This Chill Me Out?

Follow me in my attempts at achieving adequate levels of relaxation by trying (almost) all of the modalities out there.

I have a lot of fun with this faux-gonzo journalism beat I’ve carved out for myself, specifically as it pertains to wellness and beauty (see: my in-depth reviews, the time I tested my skin’s hydration levels, and when I weaseled my way into referral-only Pilates studios), so I’m thrilled to have another excuse to try a combination of whack-ass treatments, buzzy supplements, and other left-of-center techniques in an effort to, well, find inner peace.

I’ll check in here monthly or so (relaxation requires time!) with a few dispatches from my experiences across the Chill Out spectrum, ranging from cliché to absurd. Today, we’re talking about breathwork, putting my bare feet in the ground, magnesium, and cupping. But first, a quick aside on why this actually matters.

According to the American Psychological Association’s “Stress in America” survey, a majority of Americans say their stress levels have increased over the past five years, with around 75% reporting physical or emotional symptoms related to stress. The biggest stressor was the future of our nation (…), while economy, work, and the spread of misinformation follow closely behind.

I’m most interested in the work category, personally. Nearly 69% of American adults claimed that work-related stress was a significant burden—the highest it’s been since the early days of the pandemic (70% in May 2020). Hustle culture did not die with the girlboss, in fact, it’s back and with a vengeance. Work continues to be a prevalent stressor, but the happiness and fulfillment that young adults were once receiving from it has staggered.

We know that when we’re chronically stressed—from work, global politics, personal relationships, whatever—the result is the same. Our bodies respond by activating our sympathetic nervous systems, creating a fight or flight response that prioritizes short-term survival over long-term stasis. My interview with Dr. Thibault Sutter, who is currently researching the effects of stress on longterm metabolic health, goes more in depth on all of this, so I’ll leave it there for now.

As a white woman and eldest daughter who came of age during the mid-aughts, I am, as everyone could have predicted, a victim of this American hustle culture. It’s in my blood, I hear, as a Capricorn, and choosing a professional path wherein I eat what I kill (not a very plant based way to say “self-employed”) naturally exacerbates it.

That being said, work gives my life a huge amount of meaning, which is another reason why maintaining a “work-life balance” is both difficult, and frankly, uninteresting to me. But I know that continuing to hustle, as it were, at this rapid pace is bad for my cortisol levels—and the rest of my endocrine system, as some troubling lab work recently confirmed. That’s why I’m NOT on a quest to achieve work life balance, but rather, to simply chill out a little more. And with that, let’s get into the Chill Report.

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Breathwork Class

Breathwork, as we all know, is an ambiguous term with plenty of different associations. When I asked Alden Price, NYC-based practitioner, about it a few months ago, she defined it as “the conscious manipulation of the breath in order to help integrate the mental, physical and spiritual aspects of being.” Well said.

While there are certain breathing patterns used for up-regulation (energizing the body and mind a la Wim Hof), today’s discussion concerns the opposite. Down-regulating breathwork techniques activate the parasympathetic nervous system, nudging us toward that ever-elusive ‘rest and digest’ mode for inner relaxation.

Sure, breathwork on its own is free, but I knew that I’d need something a little more… immersive… if I was going to give this a fair shake. That’s why I decided to see Alden herself for a breathwork session at Sky Ting, where she took a group of 30-or-so people through a holotropic breathing exercise set to music.

To set the scene: I’m sitting on a yoga mat, arranged in a circle in the center of the yoga studio with the faint smell of incense wafting through the air. Alden walks us through the technique

inhale to the belly → immediately inhale again to the chest → exhale passively through the mouth

and explains that it’s designed to clear stagnant energy and stuck emotions. When it’s time to begin, we all lay down on our mats, drape a blanket over our bodies for maximum comfort, close our eyes, and begin to breathe at her rhythm. At first, the breathwork experience is anything other than relaxing; breathing specifically and at a certain pace is actually quite challenging and requires focus. But after about five minutes, I started to get the hang of it, settling into a flow state. Emotions (ones that I’ve absolutely shoved down into the recesses of my being) started to rise to consciousness—first anger, then sadness, then an intense vulnerability. Tears started to flow out of my eyes as I realized how little I had been caring for myself on an emotional level. It was all very unexpected (like I said, deeply shoved) and profound. I walked out of Sky Ting in a fuzzy yet pleasant, stupor, similar to the feeling of walking out of a crazy massage.

The Verdict:

I can’t say this was particularly fun or relaxing as a process itself, but afterwards I felt a sense of catharsis that I haven’t experienced in—checks notes—years. It would be a good idea for me to try another session and see what else I can excavate.

Grounding

Grounding, otherwise known as Earthing, is the act of making direct skin contact with the surface of the Earth. In most cases, this looks like walking on grass or sand with bare feet to eliminate any barriers between our bodies and the planet. The theory is that by connecting to the Earth’s natural electrical charge, we receive electrons that rebalance our own. Because 95% of shoes that humans wear have synthetic soles, we’re disconnected from the planet’s natural vibration, which proponents say contributes to chronic illness, anxiety, and pain.

Some studies show genuinely astounding results—rapid wound healing (warning, link NSFW), sleep quality—following consistent earthing practices. There are also immediate benefits to be reaped.

As the name suggests, putting your bare feet on the Earth makes you feel grounded almost immediately. Given that I live in Manhattan, it’s not so easy to find an accessible patch of clean grass in which I can let the dogs out, so naturally I had to make my way to Central Park. Aside from the instant release that comes from sitting still, being disconnected from concrete and manmade structures, even by a matter of yards, gives me a sense of unfamiliar peace. Now add on 20 minutes with my feet directly in the Great Lawn’s finest, I was feeling uncharacteristically zen.

I’d be lying if I said this was my first experience with grounding. I used to walk around my college campus in the midst of senior year job hunt anxiety, finding quiet patches in the quad to stroll around and Downward Dog. (I was very cool and nobody thought I was weird.) I knew about this re-charging-from-the-Earth’s-electricity thing, but the act of getting outside of my isolated little bubble of emails and LinkedIn-ing (dark) and reconnecting with what matters—the planet—and thus creating a sense of awe and gratitude, was restorative enough on its own.

The Verdict:

Arguably one of the best free wellness practices, right next to sleeping. Huge ROI, highly recommend.

Magnesium

Magnesium is, as many of you know, a mineral required in over 300 biochemical reactions in our bodies, from energy production to blood sugar regulation to mood support. Because our bodies can’t produce magnesium on their own, and the fact that our soil has fewer nutrients than it once did, (plus the whole Standard American Diet thing), 50% of Americans are deficient.

I say ‘as many of you know’ because it’s statistically likely; in 2024, magnesium was the most searched supplement at 3.3 million times per month, and rising nearly 50% year over year.

I started taking magnesium about a decade ago (flex) after a particularly unhelpful IBS diagnosis. Like anyone who’s gotten a colonoscopy, I initially associated magnesium with gut motility—which, in hindsight, makes sense as an entry point to its broader role in muscular and mental relaxation.1

I’ve since graduated from mag citrate pills to some higher touch formats—bisglycinate capsules, liposomal L-threonate goos (although Cymbiotika changed that formula it seems),and a bioavailable blend of gluconate, acetyl taurinate, and citrate, with added L-theanine—depending on what I bought at the health food store that month.

The Verdict:

Look, I’ve been taking magnesium every day for a long time, so it’s hard for me to compare it to the before times. A liposomal goo or a few glycinate pills don't have an instantaneous calming effect on me—I'll take them a few hours before bed and feel essentially nothing. The one magnesium supplement that DOES calm me quickly is the magnesium + L-theanine combo2 from Moon Juice, which sends me into a sleepy haze in about an hour, tops. Their Sleepy Mag is even more powerful. Be warned.

Cupping

Cupping is when a practitioner suction cups different parts of your body—most commonly back, but also stomach, arms, legs—to ease pain and promote relaxation. It’s an ancient practice, first documented in Egypt, later found in Hippocrates’s notes, and used across Arabic, Islamic, Chinese, and Korean medicines, among others.

The science: the suction force expands and breaks tiny capillaries, leaving red marks on the skin. This stimulates blood circulation, brings oxygen to the affected muscles, and helps release myofascial tension. Better blood flow can also mean improved immune response, a reduction in inflammation, and detoxification, depending on who you ask.

I went to WTHN a few weeks ago for my first time. I laid face-down on the table as my practitioner placed rows of suction cups across my back, creating a sensation of comfortable pressure. I laid there for about 30 minutes, accompanied by soft spa music and my own thoughts, which is either meditative or a personal nightmare, depending on the day. She returned to remove the cups, revealing the expected red bruises.

To my surprise, I was actually pretty relaxed during the treatment period—usually my brain runs at hyper speed if left to its own devices. I’d like to credit the soothing music and the weighted blanket-esque effect of the suction cups. The next day brought a pleasant post-massage soreness, though I hadn’t started out with back tension to begin with, so the release wasn’t anything miraculous.

The Verdict:

It was a fun novelty, but I can’t see myself doing it with regularity. It’s more about muscular relaxation than mental relaxation, but the forced screen-free time and physical inability to get up and be productive had positive secondhand effects. Whatever gets me to sit still, I guess.

Over and out on our first Relaxation Report. Up next: we’ll talk about floatation tanks, acupressure mats, and some other fun3 stuff. In the meantime, I’ll leave you with the sweet sounds of my hand-selected Will This Chill Me Out? playlist.

Aemilia Madden 🌀

is a fashion and lifestyle journalist and author Taeste Bud, a newsletter covering creativity and taste, both personally and universally. She also consults and writes for some pretty big brands (Nike, Free People, LVMH... ever heard of them?). She grew up in Oakland, CA and now lives in Brooklyn with her partner and their lovely fridge.

What is your fridge philosophy? 

Get creative!

I travel and go to a lot of work dinners, so it can be hard to get into the rhythm of planning ahead. My partner and I are pretty good and resourceful cooks, so we tend to take turns throwing things together based on a few core meal formulas.

Also, there’s generally something related to Dylan’s art in there, along with a beauty product or two for me. It’s a catch-all, but I’m always doing cleaning sweeps because I hate letting anything get moldy.

Your fridge is always always always stocked with ____.

Bottles of water for my Aarke Bubbly Water Machine, veggies from our CSA that are just on the verge of going bad. I love our CSA, but it’s hard to stay on top of such a bounty.

There’s always milk for coffee, hot sauces for me (I’m always trying new ones from Heatonist), and pure maple syrup. In summer, my homemade cold brew.

Plus, whenever we get herbs, I put them in a jar of water and put a bag over the top, it keeps them fresh for so long.

Top 5 condiment picks, go.

1. Hot sauce (multiple)

2. Dijon mustard

3. Salsa

4. Hummus

5. Maple syrup (must be pure!!)

Fine, I’ll open it up to pantry too. Let’s hear your favorite snacks / pantry staples: 

• Popcorn, made in a pot and topped with nutritional yeast and Tajin

• Dark chocolate chips

• A fresh loaf of bread from Otway Bakery

• Tortilla chips

• Cans of nice Italian tomatoes (my savior for throwing together a fridge meal).

• Good, flaky salt

A meal that’s on heavy rotation these days:

There are a handful of dishes we tend to come back to regularly. This Alison Roman pasta salad, air fryer salmon and rice, shakshuka, all sorts of riffs on coconut curry, enchiladas, and a lot of homemade pizza.

It’s not on heavy rotation, but for special occasions this coconut cake has become a crowd favorite.

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Let’s go a little deeper… 

What’s the mantra you keep coming back to?

Lately, it’s been “do one small thing.”

I’m currently planning a wedding and freelancing during a crazy job market, and some days it feels like my mind is in so many places at once that I start to spin out about my to-do list. It has helped me to get really basic and just keep a simple list of what I’ve accomplished—even super small things. It helps me feel grounded.

What products / practices are part of your regular mental wellness habits? 

• Libby, which lets me rent library books on my Kindle.

• Running in my neighborhood a few days a week.

• Talking to my family on the phone, we chat multiple times a week.

• Therapy

And your physical?

• Running sneakers: I try a lot of different ones, but some of my favorites for everyday lately are Nike Pegasus 42, Adidas Terrex Agravic Speed Ulta 2, Altra Experience Flow 3.

• A basic everyday skincare routine. In the mornings, it’s always Vitamin C, lotion, and sunscreen. At night, it’s tret or azelaic acid, and lotion. If anyone has suggestions I’m open, but I can’t handle anything too complicated or it won’t get done.

• Hair oil: I have very long, thick hair, and a good hair oil is what keeps it from getting too crazy or knotted.

• This heavy duty body lotion from Austin Austin, it’s so luxurious, and smells earthy and delicious.

• A Peloton app membership: I go to a very basic gym and for not that much money, I have access to yoga and weightlifting classes, which I use a few times a week.

• Deep tissue massages!

What do think is the most underrated part of wellness? 

Getting off your phone. Maybe it’s not exactly underrated, but we all know better and still can’t pull away.

And overrated?

Apps that track every metric. I used to be super into that stuff, and I realized it was just giving me another thing to obsess over without really teaching me anything I couldn’t already feel in my body. I still will track my distance on a run and such, but I don’t need to optimize every bio-data point, I’m not sure it’s actually healthy.

Picture this: you wake up one morning and feel like shit. What’s your next move: 

My partner makes me a cappuccino and we go outside for a walk. Getting a little sunshine in and getting moving is a big mood shifter for me. Maybe I watch a cozy movie or just cry it out, I love a cathartic cry.

Give us your ride or die wellness products:

• My Apple Watch for tracking my runs.

• Global Entry. I travel often and I hate airports. It truly improves my quality of life.

• Sport sunglasses. I use them all the time when I’m doing any sort of outdoor activity - running, hiking, tennis etc.

• Biologique Rechere Cryo Sticks. They’re a little silly, and I probably don’t use them right, but these have been saving my eyes this allergy season, they’re so soothing.

• Foam roller for post run rollouts.

• Heavy duty hair ties for thick hair.

• My espresso machine. I’m not a morning person, but it makes every morning feel very decadent and special.

• Methylated B12 vitamins since I have the gene that makes B-vitamin absorption more difficult.

One thing you do everyday that makes you the most YOU version of yourself: 

Hmm maybe friendly banter with a stranger? Or doing something outside in the fresh air! On some days, writing.

Whose taste inspires you?! 

Hard question! I get inspiration from so many different people, many of whom I get to profile for my own Substack. I have a series called Taeste Buddies where I get to pester people about what makes them tick creatively! My friend Mecca James-Williams for her unstoppable creative authenticity, , , Brie Welch, and so many more!

Also, my partner. He’s an artist, and has taught me how to slow down and be more purposeful with my creativity. There was so much I felt but never knew how to articulate before I met him.

Big thank you to for sharing this taeste (lol) of her life. You can and should follow her on Instagram and read her Substack, . Find her fridge favorites + more here.

Feel free to leave a comment or respond to this email with questions you want asked, people you want featured, or anything else that’s on your mind. Don’t be shy, I love hearing from you.

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Speaking in gendered generalizations is, for the most part, lazy and tired, but when it comes to our health, it’s true that being a woman is, well, complicated. I find it evolutionarily confusing that one sex has a unique cycle of various hormones, while the other sort of just operates in a relative hormonal stasis for their entire lives. While being a man seems a lot easier, it’s also a lot less mysterious and beautiful, so even though I dislike the whole monthly bleeding thing, I wouldn’t trade it for the opposite. (Apologies for the binary framing—for this conversation, it’s scientifically relevant.)

One thing about the internet and this era of destigmatization is that I know more about the changes in female hormones that take place not only within a four week cycle, but in the course of a lifetime, than ever before. I’d be lying if I said I wasn’t terrified of giving birth or going through menopause still, but I’d like to imagine that fear will slowly dissipate as I read more erotic autofiction novels and see my friends and family members move through these stages of life with grace and compassion for themselves. It also helps knowing that women’s health, and our complicated hormones—as trendy as that topic may be—are finally getting some recognition by medical organizations and society at large.

The real innovation that excites me is in the women’s health field. BeSound is the first breast imaging technology that uses ultrasound instead of radiation to catch the 40% of cancers that mammograms miss. Dionysus Health came out with the first prenatal blood test to predict a woman’s risk of postpartum depression as early as 28 weeks into pregnancy. Supplement companies like Needed are focused on both clinically efficacious formulas for all life stages—from conception to postpartum to perimenopause—as well as reforming the prenatal nutrition standards in our country. In fact, their products are made to address specific nutrient gaps that many women experience by the very practitioners who diagnose them. It’s fun to feel hope, even temporarily.

When it comes to hormone health specifically, I will admit that I shut my brain off when the conversation began. I was uninterested in thin white women who are not shy about telling you that they refuse to do Barry’s Bootcamp because it’s ‘bad for their luteal phase.’ It’s not that I disagree or don’t respect that, it’s that I can’t stand preachiness. Obviously, I had it coming, because my years of rolling my eyes at this topic and effectively burning out my thyroid gland has me on a, ahem, hormonal healing journey.

For all of the times I rolled my eyes at someone telling me they’re trying to ‘lower their cortisol’ it’s come back to bite me in the ass. So if you, too, would like to understand what happens in women’s bodies across their life stages but would prefer not to have some girl in a matching athleisure set woman-splain it to you in a short-form video, I have come to the rescue. Today, I am bringing you all MY PA (yes, my personal physician), Jill Villa, who is going to answer all of our frequently asked questions on the topic of women’s health and hormones.

Jill Villa is a physician associate with over 15 years of clinical experience, founder of Goldhaus Wellness, and a graduate of Weill Cornell Medical College. She specializes in advanced longevity care, combining evidence-based therapies with a personalized, multidisciplinary approach to optimize healthspan, resilience, and vitality. Her background in surgical and inpatient medicine, along with her published research, informs a modern, precision-driven model of care. If I had to guess, I’d say I ask her no less than 20 questions each time I visit her office, so I figured, why not publish some of them on the internet?

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Hormones 101

This is going to be painfully rudimentary, but can you please walk us through the essentials of women’s hormones?

At their core, women’s hormones are a dynamic, interconnected system—primarily estrogen, progesterone, and testosterone—working in constant dialogue with the brain, ovaries, thyroid, and adrenal system. These hormones don’t just regulate reproduction; they influence everything from mood and energy to metabolism, sleep, and cognition. The key is not just their levels, but how they fluctuate and communicate with one another over time, including the role of thyroid in metabolic pace and cortisol in stress and resilience.

Why have they been particularly buzzy lately?

Women are starting to realize that many symptoms they’ve been told are “normal” like fatigue, brain fog, weight changes, and mood shifts, are often hormonal. At the same time, there’s been a shift toward more proactive, personalized care. We’re no longer waiting for something to be wrong on paper; we’re paying attention to how we feel, and hormones are central to that conversation.

How can we ascertain what’s going on with our hormones at a given moment? Is there a test for it?

There are tests, but it’s rarely that simple. Hormones are constantly in motion, so one snapshot doesn’t always tell the full story. Bloodwork can be helpful, especially when timed correctly within the cycle, but it’s most powerful when paired with a detailed understanding of symptoms, patterns, and overall physiology.

How do we know if something is “off” with our hormones? What symptoms are most common?

Common signs include irregular cycles, worsening PMS, sleep disruption, low energy, brain fog, changes in libido, weight shifts, and mood instability. Rather than a sudden, diagnostic “cliff,” symptoms are often subtle at first, making them easy to overlook or normalize. Intervene during the drift, before it becomes a baseline.

Which tests do you recommend to solidify that information?

It depends on the individual, but typically we’ll look at estradiol, progesterone, testosterone (total and free), thyroid markers, cortisol, and metabolic markers like insulin and ferritin. Timing and context matter just as much as the numbers themselves.

Is there such a thing as “balancing our hormones”? Aren’t they always in flux?

They are absolutely meant to fluctuate—that’s a sign of a healthy system. “Balancing” isn’t about flattening those changes, it’s about supporting the body so those fluctuations feel aligned, rather than disruptive. When hormones are in sync with the body, you tend to feel more stable, energized, and resilient.

It’s All a Cycle

How do you recommend tailoring our nutrition / lifestyle / supplementation during each phase of our cycle, if at all?

There’s real value in working with your cycle, not against it.

In the first half, when estrogen is rising, energy, resilience, and insulin sensitivity are typically higher. This is your window for higher output, more intense workouts, slightly higher carbs around training, and strong protein intake. Supplement wise, you can keep it foundational: magnesium, Omega 3s, and B vitamins.

In the second half, as progesterone rises, the body becomes more sensitive to stress and blood sugar fluctuations. This is where most women feel the shift. Prioritize recovery: balanced meals, stable blood sugar, slightly higher healthy fats, and complex carbs to support mood and energy. Targeted support, such as magnesium (especially glycinate), vitamin B6, and electrolytes, can also make a difference here. Training should follow suit, less high-intensity, more strength, walking, and restorative movement.

It doesn’t have to be rigid, but when you align your nutrition and lifestyle with your physiology, everything tends to feel more stable, predictable, and sustainable.

What would be the benefits of “cycle-syncing” our workouts?

It allows you to work with your body rather than against it. Many women notice better performance, improved recovery, and fewer injuries when they stop pushing at the same intensity all month long. It’s a more intuitive and sustainable approach to fitness.

Are there any ways to reduce symptoms of PMS / PMDD naturally?

Foundational strategies include stabilizing blood sugar, optimizing sleep, and supporting stress regulation. Magnesium, Omega 3s, and targeted nutritional support can help. The most meaningful improvements come from addressing underlying hormone patterns rather than focusing solely on symptomatic relief.

Through Life’s Stages

How do our hormones naturally change as we move through our life stages?

Hormonal patterns tend to be more predictable in our 20s and early 30s. In our late 30s and 40s, ovulation becomes less consistent, progesterone declines, and estrogen can fluctuate more dramatically. Menopause represents a transition to lower, steadier levels of estrogen and progesterone, but the physiological experience of the shift varies widely from person to person.

What should be our hormonal goals as we approach pregnancy?

The emphasis is on consistency, regular ovulation, adequate progesterone, balanced thyroid function, and stable metabolic health. It’s less about perfection and more about creating a stable, supportive environment for conception.

What about postpartum? What is happening there?

Postpartum is a rapid hormonal shift. Estrogen and progesterone drop dramatically after delivery, while the body is also navigating recovery, sleep deprivation, and often breastfeeding. It’s one of the most physiologically demanding periods a woman goes through.

What sort of support do we need during this time?

Postpartum is a critical phase of recovery that often becomes overlooked once attention shifts away from pregnancy and delivery, despite being a time when women need more support, not less. The body experiences significant hormonal withdrawal, particularly a drop in progesterone, which can affect mood, sleep, support, and overall emotional stability. In some cases, thoughtfully supporting progesterone may be beneficial. At the same time, key health markers, such as iron levels, thyroid function, and overall recovery should be closely monitored.

Nutritional support, rest, and nervous system regulation are foundational elements of this transition. Prioritizing the mother’s recovery during postpartum is essential for both short- and long-term health.

Now peri- and menopause. How are our hormones changing?

Perimenopause is less about decline and more about variability. Estrogen doesn’t simply decrease; it becomes unpredictable, rising high at times and dropping quickly at others, while progesterone gradually declines due to less consistent ovulation. It’s imbalance, rather than absolute deficiency, that often drives symptoms like changes in sleep, mood, cycle irregularity, brain fog, and shifts in how the body responds to stress.

Because of these fluctuations, perimenopause can feel more disruptive than menopause itself. The body is struggling to find rhythm while the signals are no longer steady. Over time, as ovarian function winds down, hormone levels settle into a lower, more consistent baseline—this is menopause. While levels are lower, many women actually feel more stable once that volatility resolves.

Understanding the distinction matters—it directly affects the approach to care. In perimenopause, the focus is often on supporting stability and smoothing fluctuations, whereas in menopause, it becomes more about restoring and maintaining foundational hormone levels in a way that supports long-term health.

Are there any additional tests that can be done when you suspect you’re perimenopausal but no initial testing is conclusive?

Inconclusive testing is one of the most common hurdles in perimenopause. The phase is defined more by fluctuation than deficiency, and that doesn’t always show up clearly on a single lab draw. One set of labs can look completely “normal,” even when symptoms are very real.

In these scenarios, we must shift the focus from a single data point to trends observed over time. That might mean repeating labs at different points in the cycle, or over a few months, to more accurately capture how hormones are shifting. Just as importantly, we’re evaluating symptom patterns, changes in cycle length, sleep, mood, energy, and stress resilience. These patterns are often more diagnostic than any isolated number.

We also expand the lens to include systems beyond reproductive hormones. The thyroid and adrenal axis, particularly cortisol, play a significant role in how perimenopause feels; subtle shifts in these areas can amplify symptoms and contribute to that sense of instability, even when estrogen levels appear within range.

Ultimately, perimenopause is a clinical diagnosis as much as a laboratory one. The goal isn’t just to confirm it on paper, but to understand the body’s systemic function and to support it in a way that restores a sense of stability and resilience.

Treatment + Individualized Support

What is HRT and why is it impactful?

Hormone Replacement Therapy (HRT) is the use of bioidentical estrogen, progesterone, and, in some cases, testosterone to restore levels that have declined over time. However, the objective is more than “replacing” hormones; it’s about re-establishing a physiologic environment where the body can operate with more stability and support.

As hormone levels shift, particularly during perimenopause and menopause, many of the systems they influence begin to feel the effects. Estrogen plays a role in brain function, bone density, cardiovascular health, and even how we regulate temperature and sleep. Progesterone supports sleep quality, mood, and nervous system balance. Testosterone contributes to energy, muscle mass, and overall vitality. When these levels decline or become inconsistent, it’s not uncommon to see a cascade of symptoms that significantly compromise quality of life.

When used thoughtfully and appropriately, HRT can help restore that sense of stability, sharpening cognitive clarity and improving sleep, mood, and energy. Beyond immediate symptom relief, it serves as a protective measure, offering longer-term benefits such as the preservation of bone density and support of cardiovascular and neurological health. It’s a dual-action intervention: both restorative and preventative.

That said, HRT is not a one-size-fits-all solution. The right approach must be tailored to the individual, accounting for their symptoms, physiology, stage of life, and patient goals. Dosing, delivery method, and timing are all critical variables in the success of treatment. The goal isn’t to push levels beyond what’s natural, but to identify the precise window where the body feels aligned, resilient, and fully supported.

When using the estradiol patch, how do you know you’re getting the right dose? It seems like dosing is a bit of a guesswork? Is there a right methodology for finding the right dosage?

It’s a combination of symptom response and, in some cases, lab data. We’re looking for improvements in sleep, mood, energy, and overall stability, not just chasing a number. Dosing is often adjusted gradually to find that optimal range.

Can you talk a bit about hysterectomies and other procedures? Who might benefit most?

Surgical procedures such as hysterectomies are typically reserved for specific medical conditions—including fibroids, endometriosis, adenomyosis, or severe, persistent bleeding—when more conservative treatments haven’t been effective or are no longer appropriate. For women whose daily function and overall health are significantly compromised by these conditions, intervention can be life-changing.

That said, the decision is never solely about addressing the immediate; it requires careful consideration of the hormonal implications. The uterus, ovaries, and surrounding structures are part of a larger hormonal ecosystem. For example, removing the ovaries triggers an immediate and significant drop in estrogen and progesterone, which carries downstream implications on everything from bone density to cardiovascular and cognitive health. Even in cases where the ovaries are preserved, there can still be subtle shifts in hormonal signaling and blood flow that must be acknowledged.

Because of these complexities, the approach should always be individualized. It’s not enough to determine if a procedure is indicated; there must be a precise strategy for the timing, the surgical method, and, as importantly, the post-operative support plan. For women who undergo these procedures, a clear strategy for recovery that includes hormonal support when appropriate is essential for both short- and long-term well-being.

Ultimately, while these interventions can be incredibly helpful in the right context, they must be part of a thoughtful, comprehensive plan that considers not only symptom relief but also how the body will function moving forward.

Anything else you want to leave us with on the topic of hormone health?

Above all else is that how you feel matters. Hormones are not just about lab values; they’re about how your body is functioning day-to-day. Labs can offer insight, but they’re only one piece of the puzzle. Your energy, sleep quality, mood, and cycle are real-time physiological signals that deserve as much attention as a diagnostic report.

So much of modern healthcare has conditioned women to disconnect from those signals or to normalize feeling “off,” but the body is in constant communication. When you notice patterns—how you feel at different points in your cycle, how stress impacts you, and how your energy shifts—you start to understand your physiology in a much more intuitive and empowered way.

From there, the goal isn’t to control or override your hormones, but to support them. That might mean adjusting how you train, eat, rest, or respond to stress. When you start working with your body instead of pushing through it, energy becomes more stable, symptoms soften, and there’s a greater sense of resilience overall.

Real hormone health lives in the intersection of awareness, alignment, and personalized support.

Big thank you again to Jill for answering so many questions, and for Needed for sponsoring today’s post. I am a big fan of their Vitamin D3+K2 and Omega 3, but you’re in good hands with them and their collective of over 15,000 practitioners who consult on all of their formulas. Reminder: KATIESTONE gets you 20% off!

If you have any follow-up Qs, feel free to drop them in the comments and we’ll see if we can get them answered. That’s all for now. Reply to this email or leave a comment if you want to reach me. :)