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Gen Z and younger workers are breaking down at work - and the way stress shows up across age groups is shifting fast. Burnout isn’t new. Previous generations also faced stress, pressure, and challenges. But what’s happening today looks different. Younger workers (18–34) are reporting high stress, more absences, and poor mental health at rates far greater than older generations. Surveys from the past year show that nearly half of UK adults experienced high or extreme levels of stress - and for young people, the numbers climb even higher. This isn’t just a passing phase. It’s a widening generational burnout gap that threatens productivity, performance, and even how companies can attract and seek employment from the newest wave of talent. So why are younger generations reaching breaking point faster - and what can we actually do to prevent burnout before it costs too much? Cheat Sheet (For When You’re Already Burnt Out) This is the part you’d screenshot and send to your work bestie: Don’t normalise unpaid overtime - boundaries are survival, not luxury. Flexibility isn’t a perk - it’s a tool to prevent burnout. Money worries aren’t personal failings - they’re systemic pressures. A supportive line manager spotting high stress early = retention strategy, not an HR tick-box. Why Generational Burnout Feels Different Across the UK, working adults are struggling. Mental health UK reports show that stress levels are at high or extreme levels, with poor mental health caused by financial strain, blurred work boundaries, and rising expectations. For young employees, stress often begins before their career even starts: student debt, an increased cost of living, and fragile job security. Add to that hybrid working, blurred lines between home and office, and the push to regularly work unpaid overtime, and the path to burnout accelerates. Older generations also faced challenges: long commutes, rigid bosses, hierarchical workplaces. But when they left the office, stress dropped sharply. For younger workers, stress comes home, sits on the sofa, and follows them into bed through midnight notifications. A Day in the Life: Then vs Now Young people today: Wake up already buzzing with Slack notifications. Skim Deliveroo receipts before tackling the increased workload of their day job. Stress over bills and the challenge of building long-term financial security. Juggle side hustles alongside full time employment. Accept unpaid overtime as “part of the job.” Previous generations: Faced stress too - rigid office hours, difficult bosses, long commutes. But when the commute ended, the workday ended. Stress dropped sharply. Evenings and weekends were often theirs. That contrast helps explain the widening generational divide. Stress for young people is constant and digital - pings, emails, unpaid overtime - while stress for older generations was more visible, but with clearer boundaries. The Cultural Context This isn’t just about numbers. Culture reflects reality. TikTok trends like quiet quitting and lazy girl jobs capture the way younger generations are redefining their relationship with work. Memes about Sunday Scaries 2.0 show how anxiety now kicks in before Monday even starts. News headlines shout that young people are at breaking point, while some older generations dismiss it as weakness - missing the very different economic and digital realities in play. Stress is no longer just about increased workload. It’s about job security that feels fragile, a constant cost of living squeeze, and the expectation to always be “on.” Money Worries and Mental Health Of all stressors, money worries come up again and again as the biggest trigger. From student debt to housing costs, younger workers face financial pressures that their parents often didn’t. This poor mental health caused by financial strain doesn’t exist in isolation. It spills over into personal life, sleep, relationships, and the ability to focus at work. Performance drops, mistakes increase, and stress builds - creating a vicious cycle. Young employees are capable and ambitious. But when money worries, increased workload, and lack of boundaries pile up, the path to burnout becomes steep and unavoidable. Work Life Balance: A Shifting Ideal We talk about work life balance like it’s soft, but it’s at the core of workplace wellbeing initiatives. Without balance, there’s no recovery. Lockdowns proved this: stress dropped sharply for some when commutes disappeared. But as offices reopened, expectations of constant availability crept back in. Today, hybrid working can be both a blessing and a curse. It saves commute time but blurs the line between home and office. Many employees feel pressure to respond to emails after hours, even when company policies say otherwise. For young people, this means constant tension: the drive to prove themselves in their first job clashes with the need to rest and recover. Without recovery, high stress becomes the baseline. Myth vs Reality Myth: Young people just can’t hack it.Reality: They’re juggling student debt, increased workload, money worries, and 24/7 demands that older generations never faced. Myth: Stress is just part of the job.Reality: Long hours, money stress, and work bleeding into personal life often trigger poor mental health. But with the right support, burnout is preventable. Myth: A workshop fixes stress.Reality: Only systemic change - like reasonable adjustments, clear guidelines, and supportive people management - actually works. What Workplaces Can Do Preventing burnout isn’t about wellness slogans. It’s about systems. Companies need to: Consider simple shifts: flexible hours, clearer workloads, realistic expectations. Set clear guidelines to stop unpaid overtime becoming the silent norm. Train every line manager to recognise high stress and to feel comfortable opening conversations early. Invest in real workplace wellbeing initiatives that support both work and personal life. Encourage leaders to model self compassion, showing that recovery isn’t weakness but a way to build resilience. Otherwise, companies will risk losing not only staff but also long-term performance and productivity. People Management and Leadership People management is no longer just about tasks. It’s about health. A line manager who listens, adapts, and acts fairly can empower employees and rebuild bridges across the generational divide. Changing attitudes mean the newest generation will not seek employment in places that ignore stress and mental health UK concerns. For businesses, this is not optional - it’s a warning sign. Breaking Point and the Future of Work Every workforce has a breaking point. For young people, that moment is arriving sooner than ever. If nothing changes, businesses will face raises doubts about their future, with employees walking away in search of better. But there’s also opportunity. Workplace wellbeing initiatives, reasonable adjustments, and a culture that treats stress seriously can prevent burnout and create environments where employees thrive. Because here’s the truth: stress is real, but so are the solutions. Older generations may have survived stress in their own ways, but the digital, financial, and cultural landscape today is radically different. What We Think At CHILL, we believe burnout isn’t a badge of honour. It’s a warning sign. By addressing money worries, providing reasonable adjustments, and embedding workplace wellbeing initiatives, businesses don’t just protect individual wellbeing - they protect their future. When employees feel supported, they don’t just survive increased workload. They thrive, innovate, and stay. That’s the kind of future worth building.

Your brain wasn’t designed for this.  By 9am, you’ve checked your emails, scrolled TikTok, scanned news alerts, and dodged at least one too-perfect “miracle wellness hack.” Half the time, you’re left wondering: is any of this even real? Welcome to AI anxiety — the uneasy stress response that comes from living in the information age, where AI generated content blends seamlessly with human output. Studies suggest this flood of new data is fuelling information overload — the point where the sheer volume of incoming information exceeds the human brain’s processing capacity. The result? Constant micro-stress, decision fatigue, and focus that feels permanently fried. And here’s the kicker: in dark November nights, when we spend more time indoors and online, that stress multiplies. Cheat Sheet (For When You’re Overloaded Already) The issue: AI generated text, deepfakes and clickbait wellness hacks are blurring truth and fuelling misinformation. Why it matters: Every “is this real?” moment spikes stress and cognitive overload. The seasonal twist: Shorter days + more screens = heightened stress levels in November. Your calm toolkit: Curate feeds, practise critical thinking, and use coping strategies that reset the nervous system. For a deeper dive — keep reading. The Digital Age and the Flood of Information The idea of “too much information” isn’t new. Back in the 1970s, the term information overload was already being studied by business researchers who warned of the negative effects on decision makers. But AI has accelerated the problem to a point that feels existential. Think of it like this: the printing press expanded access to books. Search engines expanded access to data. But AI generation? It creates content faster than humans can ever process — a sheer volume of text, video, and images that leaves us in a fog. One study on social media overload found that excessive information, especially when combined with constant communication and social comparison, directly contributed to anxiety and reduced health outcomes (PMC, 2023). In other words: it’s not just the irrelevant information that clogs your feed. It’s the overwhelming amount of everything. How AI Generated Content Fuels Cognitive Overload AI content is persuasive because it feels human. From LinkedIn thought-leadership posts to AI-written medical data blogs, the line between genuine expertise and generated content is paper-thin. A recent ScienceDirect study (2025) showed that exposure to false health information online can erode trust in medical professionals and make patient interactions more difficult (ScienceDirect, 2025). If misinformation can undermine something as vital as healthcare, imagine what it does to your everyday stress levels. Here’s how it plays out at the task and process level: You’re trying to process information for a decision. Instead of one clear source, you get an immense multitude of AI generated content — some credible, some not. Your brain struggles to separate essential information from noise. This cognitive overload slows your processing capacity and increases anxiety. It’s no longer just about misinformation. It’s about the constant micro-doubt that keeps your nervous system on alert. The Nervous System Toll of Information Overload Every time you stop mid-scroll to think “truth concealed?” or “is this clickbait?” — your body reacts as if to a threat. Cortisol rises. Heart rate increases. Focus narrows, as if danger is imminent. This is your fight or flight response kicking in. Normally, you’d recover. But when you face hundreds of these moments per day, your nervous system never resets. That’s why information overload has such a significant impact on mental and physical health. Researchers describe this cycle as “data smog” — a polluted information environment that creates long-term stress and fatigue. A Nature study confirmed that when people feel cognitive overload, they become more vulnerable to misinformation and more likely to share it themselves (Nature, 2023). Stress, fatigue, and confusion don’t just harm well being — they spread the problem. Why November Makes It Worse The external factors of seasonality amplify AI anxiety. Darker evenings mean more time indoors and more screen time. Reduced sunlight lowers serotonin, making you more prone to anxiety and fatigue. Combine the two, and you’re left battling both biological low mood and digital overload. Instead of winding down, many of us use evenings to scroll — consuming an overwhelming amount of new data, from emails to wellness hacks to news alerts. That endless flow of incoming information stretches the nervous system thin, leaving you wired but exhausted. Coping Strategies to Manage Information Overload The solution isn’t to reject new technologies altogether — AI tools are here to stay. It’s to address information overload with smarter habits and preventive measures. Audit Your Information Diet Screening process: Before engaging, ask — does this meet my user needs, or is it irrelevant information? Search strategy: Stick to high quality content from trusted outlets (e.g. Harvard Business Review for business psychology). Organisational strategies: Limit e-mails by setting filters, unsubscribe from newsletters, and use apps that sort essential information first. Strengthen Critical Thinking & Information Literacy Practise information literacy — learn to identify AI generated text patterns and fact-check claims. Build a short list of trust anchors (e.g. NHS, WHO, or academic journals) and return to them when in doubt. Use deliberate pauses in your information search to stop cognitive overload from spiralling. Reset Your Nervous System Use breathing techniques like the "physiological sigh" to regulate stress in under 2 minutes. Break up complex tasks with physical movement — proven to combat cognitive overload and restore focus. Create tech boundaries for yourself: no screens in bed, no doomscrolling before sleep. Social and Preventive Measures Swap digital interaction for in-person social interactions when possible — real conversations cut through data smog. Use light therapy in winter months to support mood regulation. Remember: coping strategies aren’t one-size-fits-all — adapt them to your lifestyle. The Bigger Picture — Beyond Personal Hacks This isn’t just about individuals. Researchers warn that societies face a risk of societal cognitive overload — where the sheer volume of generated content undermines collective decision making (Arxiv, 2025). For businesses, information systems must adapt with new filtering mechanisms and interaction design strategies. For individuals, the challenge is finding coping strategies that balance productivity with calm. The digital age requires more than resilience. It demands a shift in how we define high quality content, build trust, and preserve wellbeing in the face of an overwhelming amount of noise. CHILL's Takeaway AI generation isn’t slowing down. From wellness blogs to business psychology papers, generated content will keep multiplying. The stress doesn’t come from the information itself — it comes from how our brains process it. By auditing what you consume, sharpening your information literacy, and building nervous system resets into your day, you can combat information overload and protect your calm. Because at the end of the day, the best way to beat AI anxiety is simple: you don’t need to process every headline, hack, or hot take. You just need to choose what truly matters. Stress Less. Live More.

In 2024, the haunted house industry alone generated over $300 million globally. Horror films consistently outperform comedies at the box office. Ghost tours sell out across cities every autumn. Clearly, we don’t just tolerate fear — we buy tickets for it. But why do we willingly pay to be scared, when we spend the rest of the year trying to avoid stress? The answer lies in how our nervous system responds to fear, and what those same responses mean for everyday stress and resilience. Cheat Sheet (for skim readers) Fear as fun: Adrenaline + dopamine make controlled fear feel exciting. Nervous system regulation: Haunted houses light up the sympathetic nervous system but recovery is quick. Everyday stress: Same systems switch on, but without the off-button — leading to chronic stress. Resilience: Controlled fear builds recovery skills that help in real life. Takeaway: Learn to reset your stress response as quickly as you would after a jump scare. For a deeper dive — keep reading… Fear as Entertainment: The Business of Being Scared Halloween isn’t just costumes and sweets — it’s an entire industry built on fear. From immersive haunted houses to Hollywood horror, fear has become a cultural currency. We don’t gather to laugh at rom-coms the way we gather to scream in unison at jump scares. Fear unites us — and it sells. But behind the masks and fake blood is something universal: the same stress response system that governs our daily lives. What you feel in a haunted house — heart pounding, breath quickening — is the same biology that kicks in before a big presentation or during financial worries. Nervous System Regulation: Why Fear Feels So Intense When you’re scared, the autonomic nervous system takes charge. Specifically, the sympathetic nervous system — the body’s accelerator. Adrenal glands release adrenaline. Heart rate and blood pressure shoot up. Muscle tension increases, readying you to fight or flee. Blood sugar (glucose) surges for quick energy. These sympathetic nervous system functions evolved for survival. The haunted house isn’t a real threat, but your body still reacts as though the danger is genuine — like mistaking a plastic skeleton for something crawling out of the dark. The Release: Why Fear Feels Good The beauty of “fun fear” is in the comedown. Once the scare passes, the parasympathetic nervous system — the body’s brake — slows your heart, relaxes muscles, and lowers cortisol levels. It’s the nervous system’s equivalent of the house lights flicking on after a horror film ends — proof the monster wasn’t real. This swing from “high alert” to safety creates a chemical reward: dopamine. It’s why you scream, then laugh. And it’s why people often leave haunted houses or horror films buzzing with energy rather than weighed down. Research suggests that this cycle of stress–release strengthens nervous system regulation, teaching the body it can handle spikes in adrenaline and then recover. Fun Fear vs Everyday Stress Context Is Everything The difference between a haunted house and your work inbox? Control. In a scare you choose, your brain knows the threat is temporary. That sense of safety transforms the stress response into a thrill. In contrast, everyday chronic stress keeps the stress hormones flowing without an end point. Cortisol levels stay high. And over time, that takes a toll: Digestive system issues (bloating, IBS). Hormonal imbalance in the reproductive system. Weight gain from disrupted blood sugar control. High blood pressure and higher risk of heart attack. Think of it this way: “fun fear” is like walking through a haunted maze where you know the exit is just around the corner. Real stress is like being stuck in the maze with no end in sight. What Scares Can Teach Us About Stress Management The same systems that light up in a haunted maze can teach you how to better handle stress in daily life. Deep breathing: Activates the parasympathetic nervous system, lowering cortisol and calming the body. Physical activity: Burns off excess stress hormones and helps regulate blood pressure. Sleep: Essential for recovery; poor sleep keeps cortisol high. Healthy diet & lifestyle changes: Support long-term nervous system balance. Emotional support: Sharing stress (just like laughing after a jump scare) helps the system reset. These small practices are like “safety rails” — ways to remind your body that not every bump in the night is a monster. After the Haunt Fear shows us something powerful: our bodies are built to survive stress. The problem isn’t the spike itself — it’s when the spike never ends. This Halloween, when you scream at a jump scare or clutch your friend’s arm in a haunted house, remember: your nervous system is rehearsing. It’s learning to face stress, survive it, and return to calm. And when the sugar rush from Halloween sweets fades, it can mimic the same crash as stress itself — blood sugar spikes, energy dips, mood swings. Swapping high-sugar hits for calming treats — magnesium-rich dark chocolate, herbal teas, or protein-balanced snacks — can support your nervous system instead of sending it on another rollercoaster. Shop our healthy snacks in The Scary-Good Snack Store. Because the real resilience comes not just from surviving the scare, but from how you steady your system when life itself gets spooky. Stress Less. Live More.

Walk into any secondary school and you’ll see it: mobile phones in hands, buzzing during school hours, pulling young people into constant distraction. Phones aren’t just tools anymore — they’re lifelines, classrooms, social diaries, and sometimes, the biggest source of stress in a young person’s school day. We often assume children can handle this because “mobile phones enable” quick communication and digital learning. But recent years of research show something different: mobile phone use is closely linked to mental health struggles, sleep problems, and stress that impacts children’s education. Quick Cheat Sheet 1 in 5 older secondary school pupils report problematic phone use (King’s College London). Those pupils are twice as likely to have anxiety and three times as likely to experience depression. Sleep suffers most: late-night scrolling disrupts rest, focus, and academic performance. Girls are hit harder: WHO Europe found 13% show problematic social media use vs 9% of boys. Neurological compulsion: the dopamine hit from checking phones makes it almost impossible for a young person to stop. School leaders are debating bans: some countries have already introduced a smartphone ban to protect education and mental health. For a deeper dive — keep reading… The Use of Mobile Phones in Schools: Why It Matters Now Most schools today rely on mobile phones in some way — to communicate information, share weekly notices, even as a research tool in class. In theory, mobile phones enable quick and easy access to resources, apps, and digital skills. But the reality is more complex. A mobile phone policy that allows unrestricted phone use during the school day can have an adverse effect on focus and emotional health. Teachers see pupils distracted, parents worry about online bullying, and school leaders face pressure to balance education with safety information. This tension — between phones as support vs. phones as stress — is why banning mobile phones, or at least restricting them, is a conversation happening in schools across the world. What the Research Says: Mobile Phones and Mental Health King’s College London Study In 2024, King’s College London studied over 3,000 secondary school pupils. They found: 14.5% of 13–16 year olds and 18.7% of 16–18 year olds reported problematic smartphone use. Those with this pattern were twice as likely to develop anxiety and three times as likely to experience depression. Over 50% of 13–16 year olds with problematic use reported symptoms of mental illness. This isn’t just screen time — it’s a neurological compulsion. Phones are designed to release dopamine with every notification, like, or message. It explains why children (and adults) can’t fight the urge to check. We’ve all been there: sitting on the sofa, opening Instagram for “just two minutes,” and only snapping out of a 30-minute doomscroll of overstimulation. WHO and Global Data The WHO Europe report (2024) showed that 11% of young people across Europe demonstrate problematic social media use. Girls were more affected (13% vs. 9% of boys). Nearly half of 15-year-old girls said they were in constant online contact during the same period. A UK BMJ study following 4,000 children found that almost 1 in 3 secondary school pupils developed increasingly addictive patterns of mobile phone use, doubling their risk of suicidal behaviour. Banning Mobile Phones: Do Phone Bans Reduce Stress? Some school leaders argue that prohibiting mobile phones during school hours is necessary to protect mental health and children’s education. Research from the London School of Economics found that schools that introduced a phone ban saw academic performance rise by 6.4% on average, with the biggest gains for disadvantaged pupils. Other countries have gone further. France introduced an outright ban on mobile phones in secondary schools in 2018. Similar smartphone bans have been trialled in parts of Australia and Italy, citing the need to improve focus, reduce online bullying, and create a safe space for learning. Still, banning mobile phones completely has critics. Phones do support learning when used as a research tool, help young carers manage family commitments and medicine schedules, and keep children in regular contact with a family member for health and safety information. This is why most schools now aim for balance: mobile phone policies that prohibit phone use during classroom hours and break times, while allowing exceptions for special educational needs or medical reasons. Phones in Schools: How They Trigger Stress Fight-or-flight on repeatEvery ping activates the sympathetic nervous system, flooding the body with stress hormones. Secondary school pupils end up jittery and unable to focus on the lesson in front of them. Neurological compulsion and dopamine hitsPhones train the brain to crave micro-rewards. For a young person in school, that means constant checking, even when they know it has a negative impact on focus and emotional health. Comparison and online bullyingStudents experience both positive impact (connection with friends) and negative impact (bullying, exclusion, insecurity). Over one in five young people in the UK have experienced online bullying (BBC News, 2024). Sleep problemsLate-night scrolling disrupts melatonin, leading to poor sleep quality, lower focus, and stress the next school day. Moving Forward: Health, Education and Balance For schools: Clear mobile phone policies protect both academic performance and wellbeing. Phone-free classrooms encourage creative thinking and reduce adverse effects of distraction. Safe spaces in schools where young people can use phones for family commitments or caring responsibilities (e.g. young carers, medicine schedules) balance safety with boundaries. For parents and teachers: Set digital curfews at home to protect sleep and reduce stress. Model healthy phone use — young people copy what adults do, not what they say. Check-in conversations about mobile phone use and mental health can support children’s education without resorting to outright bans. The Takeaway Phones in schools aren’t going away. But how we use them matters. With thoughtful mobile phone policies, school leaders can reduce stress, protect mental health, and still support learning with digital skills and apps. Because the real challenge isn’t just phones in pockets — it’s stress in bodies. And if we want healthier schools, we need to give young people tools to restore balance. At CHILL, we believe in no pressure, no perfection — just progress that feels good. Stress Less. Live More.

We buy house plants to add colour to a room, to fill an empty corner, or because scrolling plant TikTok convinced us a fiddle leaf fig would complete our space. But what if these leafy companions do more than decorate? Emerging research suggests they might actually change our brains - lowering stress, improving mood, and even making us a little kinder. Cheat Sheet: Do Plants Make You Kinder? Plants aren’t just pretty décor - they actively shift how your brain and body work. Greenery reduces cortisol (your stress hormone), boosts mood through colour and air quality, and even sparks empathy by training you in patience and care. That’s why tending to a house plant can ripple into kinder, calmer behaviour in daily life. Practical steps: place a few indoor plants in spaces you use most, water them consistently, pay attention to soil quality, and watch how your nervous system responds. Prevention: if stress feels constant, weave plant care into your routine. Even short breaks to check leaves, mist flowers, or repot succulents offer mini resets for body and mind. For a deeper dive into how houseplants help you stress less and live more, keep reading... Why We’re Obsessed with House Plants Right Now Look around your house and chances are there’s at least one leafy friend sitting in a corner. Maybe it’s a trailing pothos in the kitchen, a cactus sunbathing on the balcony, or a peace lily brightening up that empty corner in the living room. House plants are no longer just décor; they’ve become part of our lives. During lockdown, sales of indoor plants skyrocketed. People couldn’t go out, so they brought nature inside. TikTok made “plant parents” a trend, and suddenly everyone was comparing collections, swapping plant care hacks, and searching online for the perfect plant to add colour to their homes. But beyond looking good in your space, something deeper is happening. The cultural obsession with greenery hints at a bigger truth: plants might actually change how we feel - and even how we treat each other. The Science of Greenery and Stress When we talk about stress, we usually think of work deadlines, bills, or the constant scroll of notifications. What rarely gets mentioned? How simple things like houseplants impact our nervous system. Research shows that spending time around greenery lowers cortisol - the stress hormone that keeps your body in fight-or-flight mode. In offices filled with indoor plants, employees reported less tension and higher productivity. Just looking at green plants for a few minutes can reduce blood pressure and bring a subtle sense of calm. Why? Plants affect multiple layers of wellbeing: Air quality: Certain air purifying indoor plants like peace lilies or palms help filter toxins and increase humidity, making your house feel fresher. Colour psychology: Shades of green are linked with balance and renewal, while flowers in pink or bright hues can add colour and lift mood. Connection to nature: Being close to trees, succulents, or cacti triggers the same restorative pathways as a walk in the garden. In short: greenery isn’t just about design. It’s medicine for your nervous system - minus the hype. But, Can Plants Actually Make You Kinder? Here’s the surprising part: it’s not only your mood that improves when you grow a collection of houseplants. Studies in environmental psychology suggest that caring for plants may actually enhance empathy and pro-social behaviour. When people were surrounded by greenery, they reported feeling more generous and connected. Schools that introduced plants for classrooms saw children show more compassion. Offices with plant-filled spaces noticed better collaboration. The takeaway? When you nurture plants, you’re training your brain in kindness - the patience to wait for a seedling to thrive, the attention to notice when a plant care routine needs adjusting, and the compassion to respond. Over time, that practice spills into how we treat each other. From Cortisol to Connection - How It Works Plants Calm the Nervous System The act of watering pots, checking the soil, or moving a palm into shade isn’t just maintenance - it’s micro-meditation. Each small ritual tells your brain to slow down. The presence of light reflecting on leaves, or noticing how flowers open in spring, taps into deep evolutionary wiring that says: “You’re safe. You can rest.” Plants Train Us in Patience and Care Unlike tech gadgets or fast service, plants don’t give instant feedback. You can’t forget to water and expect them to bounce back overnight. Instead, they teach you to wait weeks before a new leaf unfurls, or to notice subtle signs in soil quality. That rhythm builds patience - a skill that translates into more thoughtful, kinder responses in daily life. Shared Plant Spaces Spark Social Bonds Walk through a neighbourhood and notice the way people use balconies and gardens to display their flowers, succulents, and cacti. These green touchpoints create connection. Someone asks about your rare monstera, you share a cutting, and suddenly you’ve built a small bridge of community. Choosing the Right Houseplants for Your Space Not every plant will suit your lifestyle. Some people want low maintenance options they don’t have to worry about, while others love the challenge of raising rare species. For beginners: Snake plants and ZZ plants thrive in shade and need minimal water. Perfect if you tend to forget. For colour: African violets and anthuriums add colour and joy to any corner. For air quality: Palms, peace lilies, and spider plants are excellent air purifying indoor plants. For style: Tall fiddle leaf figs or sculptural cacti make a statement in any new home. For the unusual: Carnivorous plants or baby succulents can become talking points in your collection. The key is finding the perfect plant for your space - one that will not only grow but also make your daily life lighter. Plant Care Without the Worry Here’s the truth: you don’t need a green thumb to keep house plants alive. You just need simple, repeatable rituals. Water: Most indoor plants prefer a consistent watering schedule. The trick is checking soil with your finger - if it’s dry two inches down, it’s time. Light: Place pots in bright indirect light. Avoid too much direct sunlight unless you’re dealing with hardy cacti or succulents. Soil: Use well-draining mixes for indoor plants. The right soil quality means fewer problems down the road. Positioning: Don’t just fill an empty corner. Think about airflow, shade, and how often you’ll see it (because out of sight often means out of mind). Consistency: Like people, plants thrive with stability. Set reminders if you tend to forget. With these basics, your plants will be delivered from struggle to thrive - no extra stress. The Cultural Shift Toward Green Living Why are millennials and Gen Z treating houseplants almost like pets? Partly because urban spaces often lack gardens or trees. Bringing indoor plants inside is a way to reconnect with nature. In a new home, gifting a lovely plant has become a stand-in for wishing joy and life. For renters, filling a balcony with pots is a way to claim space. And on social media, showing off a collection of rare indoor plants has become a badge of identity, style, and care. It’s not just aesthetics. It’s a cultural correction. As hustle culture glorifies productivity at all costs, young people are saying: “Wait. Let’s slow down. Let’s create balance.” And plants are the perfect quiet rebellion. So, Do Plants Make You Kinder? The evidence points to yes. From lowering cortisol and improving air quality to building patience and compassion, indoor plants are more than background décor. They’re everyday teachers in empathy, presence, and renewal. The next time you walk through your house, notice the greenery you’ve chosen to fill your space. That palm in the living room, the succulents on the balcony, the flowers blooming by the door - each one is a quiet reminder that growth takes time, kindness starts small, and you’re allowed to slow down. At CHILL.com, we believe stress is the real pandemic. And while houseplants aren’t a cure-all, they are one more way to discover calmer living. So don’t stress about being a perfect plant parent. Just water, notice, and let your little collection of green thrive alongside you.

We usually blame stress on deadlines, bills, or difficult relationships. And that’s true. But here’s the twist: what if your home environment was quietly adding to the load? Ever walk into someone else’s house and you often sense immediately if the air feels “off.” Too sweet, too stale, too heavy. Your body reacts before your brain can explain why. That’s because scent is the fastest sense to reach your nervous system - plugging straight into the limbic system, the brain’s hub for memory, emotion, and stress. Scent won’t be the main cause of your stress. But the smells you live with daily - candles, sprays, plug-ins, stale air - could be contributing to how tense (or calm) your nervous system feels. Cheat Sheet (Skim-Friendly) Stressy scents: plug-ins, harsh sprays, synthetic candles, stale or burnt air Why it matters: smell feeds straight into your nervous system, shaping stress levels, mood, and sleep quality What to remove: overpowering, artificial, or chemical-heavy smells What to add: lavender essential oil, peppermint, chamomile, bergamot → natural tools for stress relief The goal: not a “perfect home,” but one that supports mental health and whispers: you’re safe here Stress Release Starts With Your Senses Stress affects both physical health and mental well-being. It can show up as raised blood pressure, restless sleep, or muscle tension. Or it might feel like brain fog, low motivation, or the constant hum of chronic stress. Most of us try to fix it with food, exercise, or screen-free time. But we rarely think about the air we’re breathing at home. Certain scents can genuinely help regulate the autonomic nervous system. Others quietly keep us on edge. Smell isn’t just “taste” - it’s biology, with a direct line to stress responses like cortisol spikes, heart rate, and sleep cycles. The Hidden Scents That Add to Stress Not all “fresh” equals healthy. Some common household smells may actually make your body brace for stress: Synthetic plug-ins & sprays → Marketed as “clean” but often release VOCs (volatile organic compounds) that stimulate the amygdala, your brain’s stress switch. Cheap, overly sweet candles → Cloying scents can trigger headaches, nausea, or disturbed sleep quality. Harsh cleaning sprays → Bleach, ammonia, and heavy chemicals leave your body subtly braced for danger. Stale or burnt smells → Lingering fried food, cigarette smoke, or burnt toast signal “unsafe air,” keeping the nervous system slightly tense. Individually, none of these are catastrophic. But layer them on top of daily stressors and they add weight to your nervous system’s workload. The Nervous System and Smell Here’s why smell has such a strong effect: It travels straight to the limbic system. The amygdala reacts instantly - before you even think. Certain scents can elevate cortisol and blood pressure. Others - like lavender - help activate the parasympathetic nervous system, the “rest and digest” state. That’s why one whiff of burnt toast can spike stress, while a waft of lavender tea can start to lower it. Lavender Essential Oil — Nature’s Calm Reset Lavender has been used for centuries, from Mediterranean bath rituals to dried sachets under pillows. Modern research backs its role in reducing stress, improving sleep quality, and restoring balance between body and mind. Simple Lavender Rituals Before bed: Sip Lavender Tea made from pure lavender flowers. Supports digestion, eases tension, and prepares the body for restorative sleep. For tired muscles: Rest a Lavender Wheat Bag across your shoulders. Heat + lavender vapour = practical aromatherapy massage at home. Lavender won’t erase stress, but it offers consistent, gentle nervous system regulation. Essential Oils That Support Stress Relief (Beyond Lavender) Once you clear out the “stressy” scents, add natural ones that genuinely support nervous system health: Chamomile → Soft, floral, widely used in complementary therapies for relaxation. Bergamot → Bright yet grounding. A Bergamot + Cedarwood Bath Soak blends citrus with woodiness, easing tension while caring for skin. Peppermint → Crisp and refreshing. Helps relieve fatigue and sharpen focus—ideal in a Peppermint & Lemon Verbena Tea. Sweet Orange → Uplifting and light, perfect for lifting low moods on heavy days. These oils aren’t quick fixes. But used daily, they can shape long-term stress management. Stress Relief Starts at Home: Scents That Calm Your Nervous System A calm home doesn’t come from spotless kitchens or colour-coded bookshelves. Yes, visual order matters - but scent is the shortcut your nervous system trusts first. The rituals we love: Lavender tea before bed to support a good night’s sleep. Breathing in your cup of Peppermint tea to lift energy without spiking stress. A Lavender Wheat Bag across tired shoulders, combining heat + calm aroma. A Bergamot Bath Soak to signal your body the day is finally done. Chamomile tea or oil for a gentle, soothing transition into rest. Ylang-ylang in a diffuser or bath to ease tension and calm the heart rate. Clary sage or frankincense candles for grounding - warm, resinous scents that encourage slower, deeper breathing. These aren’t luxuries. They’re daily cues telling your body: you’re safe, you can switch off now. Complementary Therapies That Pair With Scent Scent works best when layered with other stress management tools: Deep breathing + calming oils → Regulates both breath and brain Healthy eating → Fibre, leafy greens, and omega-3s to strengthen resilience Better sleep hygiene → Avoid caffeine or alcohol late at night; use soothing scents instead Movement + ritual → A walk in fresh air with aromatherapy, or swapping afternoon coffee for peppermint tea Think of these as micro-rituals - stackable habits that help nervous system regulation without overhauling your lifestyle. Grandma’s Rituals Still Work Long before plug-ins, our grandparents used simple scent-based hacks for stress relief: Simmer pots of lemon, cloves, and cinnamon → natural, calming aroma Lavender sachets → tucked under pillows for better sleep Citrus peel on radiators → slow release of essential oils into the room Baking soda bowls → absorbing musty odours that can otherwise add tension These aren’t old-fashioned - they’re timeless, with modern science to back them up. Final Takeaway Stress will never vanish completely. But if your home is filled with synthetic sprays, plug-ins, or stale air, your nervous system may be working harder than it needs to. By removing those hidden stress contributors - and swapping them for lavender, chamomile, peppermint, or bergamot - you can create a home environment that supports nervous system regulation, quality sleep, and long-term stress management. Explore the Aroma Calm Edit. Because calm isn’t just in your head.It’s in the air you breathe.

Saffron has always carried an air of luxury. Once worth more than gold, it was traded across empires to dye fabrics, flavour food, and mark rituals of joy. Harvested by hand from the delicate stigmas of the Crocus sativus flower, it remains the world’s most expensive spice - and a symbol of rarity. But saffron isn’t just staying in kitchens. In 2025, it’s showing up in randomised clinical trials exploring its impact on mental health, stress relief, and emotional wellbeing. Researchers are asking: could this golden thread, long prized for taste and tradition, also help us cope with the pressures of modern life - from chronic stress to sleep problems? The question is simple but intriguing: can saffron really ease stress in daily life - or is it just another expensive wellness fad? The Cheat Sheet (Skim-Ready) What it is: Saffron, from the Crocus sativus L. flower, historically prized for flavour and ritual. Why it matters now: Modern research suggests saffron supplementation may support mood regulation, stress relief, and sleep quality. The science: Active compounds like crocin and safranal may influence serotonin and reduce perceived stress in healthy adults. The catch: It’s expensive - but effective doses are small (≈30mg daily). How to try: Use saffron extract supplements, or blends designed for stress management and emotional wellbeing. For a deeper dive - keep reading. Saffron Spice: From Ancient Luxury to Mental Health Research Each thread of saffron comes from the stigma of the Crocus sativus flower. Harvesting is painstaking — around 75,000 blossoms are needed for a single pound. That’s why saffron is still called the world’s most expensive spice. Historically, it was associated with vitality, mood, and ritual. Now, researchers are discovering those ancient associations may have a scientific basis. What the Research Says: Saffron and Stress Relief Over the past decade, saffron supplementation has been put to the test in randomized controlled trials and systematic reviews. The results are promising: A 2024 systematic review of 46 clinical trials concluded that saffron was significantly more effective than placebo for depression, anxiety, and sleep disorders, with good tolerability (Han et al., 2024). In healthy adults, saffron extract reduced depressive symptoms and improved social well being, even during lab-induced stress tasks that normally lower heart-rate variability - a key marker of stress resilience (Jackson et al., 2021). A 2025 trial with 202 participants found saffron supplementation improved depressive symptoms over three months, with additional benefits for those struggling with sleep quality (Lopresti et al., 2025). Another 2025 study showed saffron therapy reduced anxiety, improved emotional well being, and enhanced sleep quality (Dormal et al., 2025). Taken together, saffron seems to interact with serotonin pathways, contributing to mood regulation and reduced stress perception. The Price Problem: Can You Try Saffron Without Overspending? Here’s the reality: saffron can cost £7–10 per gram. But that doesn’t mean it’s out of reach. Supplements: Clinical trials use ~30mg per day - far less than a cooking portion. Blends: Some stress management supplements combine saffron extract with adaptogens, making it more affordable. Daily rituals: Adding saffron threads to tea or warm milk can offer both flavour and ritual calm - though not the concentrated doses seen in trials. Saffron Dosage and How to Take It One of the most common questions around saffron therapy is how much is enough. The good news: the effective dose is small. Clinical dosage: Most randomised controlled trials use around 28–30mg of saffron extract daily, often standardised for crocin and safranal content. How to take it: Saffron supplementation is usually taken in capsule form for consistent dosing. Look for extracts that clearly state standardisation levels. Food vs supplements: Cooking with saffron spice adds flavour and ritual calm, but it won’t deliver the concentrated amounts used in clinical research. Timing: Trials typically split the daily amount into one or two doses, often taken with meals to improve absorption. Safety: Saffron is generally well tolerated in healthy adults, but high doses (200mg+) may cause side effects like dizziness, nausea, or digestive upset. If you’re exploring saffron supplementation, start with evidence-based doses and always choose reputable brands with transparent labelling. Stress, the Nervous System, and Why Saffron Matters Stress affects more than your headspace - it impacts physical and mental health. Chronic stress can raise blood pressure, disrupt sleep, and trigger unhealthy habits that worsen overall health. Saffron’s bioactive compounds may help break that cycle. Deep Breathing & Guided Imagery Breathing practices calm the nervous system, lower blood pressure, and ease tension. Guided imagery adds a quick mental reset to manage stress in the moment. Physical Activity Exercise lowers cardiovascular risk factors, improves mood regulation, and reduces chronic stress. Physical activity and saffron both support balance between body and mind. Balanced Diet A healthy diet with whole grains, lean protein, and vegetables keeps blood sugar steady. Saffron supplementation may be most effective when paired with a balanced diet. Avoid Unhealthy Habits Too much caffeine, alcohol, or processed food worsens stress and disrupts sleep quality. Avoiding unhealthy habits makes space for healthier coping tools. Self-Care Rituals Small rituals like journaling, stretching, or even saffron tea can ease perceived stress and support emotional well being. That doesn’t make saffron a cure - but it does mean the world’s most expensive spice is showing surprising therapeutic effects in everyday stress management. How to Manage Stress Beyond Supplements Like any single tool, saffron works best when it’s part of a healthy lifestyle. Think of it as an enhancer, not the foundation. These strategies, alongside saffron supplementation, can help you cope with stress and maintain balance in both body and mind. The Chill Take Saffron is a reminder that sometimes ancient wisdom meets modern science. It’s not a magic cure-all, but in the right dose, it may help with stress relief, sleep quality, and emotional well being. At CHILL, we believe in progress, not perfection. Stress management is about finding tools that fit your life - whether that’s deep breathing, self care, or even saffron therapy. Stress less. Live more.

Calm in a Capsule: Why Reishi is Suddenly Everywhere From adaptogenic coffees to bedtime blends, reishi mushroom has become wellness shorthand for relaxation and balance. Marketed as a “chill supplement” for stress, fatigue, and overall health, this ancient fungus is now backed by a wave of modern curiosity — and growing scientific evidence. But does it actually work? Or is reishi just another wellness myth dressed up in modern packaging? Let’s break down what research really suggests about reishi supplement benefits, what we know (and don’t know) about its active ingredients, and whether it’s safe to make it part of your routine. Cheat Sheet (for the time-poor) What it is: Ganoderma lucidum, also called reishi, a medicinal mushroom used for centuries to promote well-being and longevity. Why it’s popular: People use reishi supplements to help reduce stress, support the immune system, and improve sleep patterns. The science: Early research suggests reishi may influence the nervous system, help regulate inflammation, and contribute to better mood balance — but evidence varies. Safety: Generally well tolerated, though it can interact with other medications and may not be suitable for everyone (especially if pregnant or managing chronic health conditions). For a deeper dive — keep reading. What is Reishi Mushroom and Why is it Unique? Reishi mushroom, scientifically known as Ganoderma lucidum, grows in humid locations like forested mountain regions in Asia. Traditionally, it was brewed into teas to enhance energy, support heart health, and strengthen the immune system. Modern supplements are made by extracting bioactive compounds — notably polysaccharides, triterpenes, and peptides — from the mushroom’s fruiting body. These compounds are thought to have anti-inflammatory and antioxidant properties that help protect the body’s cells from oxidative stress. In simpler terms: reishi doesn’t fight stress directly — it helps your body adapt to it. Reishi Supplement Benefits Backed by Science 1. Stress relief and mood balance One of reishi’s biggest claims is its role in stress reduction and emotional balance.Animal studies have shown that Ganoderma lucidum extracts may influence dopamine levels and help stabilise mood, which could explain its calming reputation. A 2024 clinical trial combining reishi and rhodiola rosea found significant improvements in negative feelings, fatigue, and overall mood after six weeks (Nutrition Journal, 2024). While human evidence is still limited, researchers believe reishi’s active ingredients may help regulate the nervous system and lower cortisol — the body’s main stress hormone. Research suggests: reishi may play an important role in supporting mood stability and resilience to chronic stress, though individual results vary depending on dose, product quality, and lifestyle. 2. Immune system support This is where science gets stronger.Multiple studies show reishi can modulate the immune system by activating natural killer (NK) cells and balancing cytokine responses.A landmark human trial found that adults taking 2,000 mg/day of reishi extract experienced improved immune cell activity after eight weeks (British Journal of Nutrition, 2012). More recently, a 2023 study using purified reishi β-glucans showed increased immune response without harmful side effects (PMC9914031). This makes reishi one of the most studied natural supplements for immune balance — not “boosting” immunity, but keeping it stable under stress. 3. Heart health, blood sugar, and inflammation Reishi’s potential health benefits extend to cardiovascular support.Its triterpenoids and peptides may help reduce inflammation, lower blood sugar, and improve lipid balance — key factors in heart health and long-term well-being. In laboratory studies, reishi extract was shown to reduce oxidative stress markers in heart tissue, helping maintain normal blood pressure and circulation (MDPI, 2021). While human trials are limited, researchers note that reishi’s impact on inflammation and antioxidant capacity may contribute to better overall health over time. 4. Energy, fatigue, and sleep patterns Reishi’s reputation as a “calm energiser” isn’t a contradiction — it’s adaptogenic.It helps restore balance between energy and rest. Some small studies suggest reishi supplements may improve sleep patterns, reduce fatigue, and enhance post-exercise recovery. One review described reishi’s effects as “subtle but cumulative” — more like tuning the body’s stress response than sedating it. Many users report feeling more rested and alert after consistent use. Reishi Side Effects and Safety Like any supplement, reishi isn’t for everyone. While scientific evidence shows it’s generally safe - mild side effects such as nausea, dry mouth, or dizziness can occur. Because reishi may interact with medications — especially those for blood pressure, heart health, or immune suppression — always talk to a doctor before adding it to your routine. Those who are pregnant, breastfeeding, or managing serious health conditions should avoid it unless advised by a healthcare professional. Important: Reishi supplements vary in potency depending on extraction method, dosage, and whether they’re made from mycelium or the full mushroom fruiting body. Always check for quality assurance and lab testing. How to Take Reishi: Capsules, Powders, or Drinks? Reishi dosage varies by product, but most supplements recommend between 1,000–2,000 mg per day. You can take reishi as: Powders — easy to mix into smoothies or coffee. Capsules — precise dosage, no earthy taste. Functional drinks — combine reishi with other adaptogens for relaxation and focus. For consistent results, take reishi daily for at least four to six weeks, then review how you feel. The Chill-Approved Way to Try Reishi 1. Dirtea - Reishi Mushroom Powder Dual-extracted and organic, providing 2,000 mg per serving with added vitamin B12 to support the nervous and immune systems. 2. OOM - Calm Sparkling Drinks Each can includes 750 mg reishi plus lemon balm and L-theanine for natural stress relief. 3. KIKI Health - Organic Reishi Extract Capsules Full-spectrum mushroom extract capsules — no fillers, grains, or mycelium. 4. Arbor Vitamins - MYCO Night Blend Combines reishi, tremella, and maitake mushrooms to enhance sleep and nighttime recovery. Explore the full Reishi Collection on CHILL for more ways to support calm and immune health. The Bottom Line: Ancient Wisdom, Modern Science Reishi’s story blends old-world tradition with new-world research. Early scientific evidence suggests real potential — from improved immune system regulation to stress reduction, anti-inflammatory action, and better sleep quality. But results still vary, and quality control matters. Think of reishi not as a miracle, but as a meaningful ritual — one that helps your body find balance, inside and out. Because calm isn’t a luxury. It’s a lifestyle. Stress Less. Live More.

Every November, the same scene plays out. The office Slack fills with sick-day emojis. Someone on the Tube sneezes into your shoulder. Schools become germ factories. You get the first scratchy throat that you swear you “never used to get this early.” We talk about Vitamin C shots and flu jabs — but the real unsung hero of winter immunity? Zinc. This essential mineral isn’t flashy. You don’t see it trending on TikTok hacks. But behind the scenes, zinc is like the quiet bouncer at your immune system’s door: checking IDs, keeping troublemakers out, and helping you stay on your feet when the season hits hardest. Cheat Sheet (Skim-Ready) Why zinc now? November = peak cold and flu symptoms. Your immune system is under pressure. What it does: Supports immune function, wound healing, and steady energy. Good sources of zinc: Oysters, red meat, pumpkin seeds, chickpeas, fortified cereals. Deficiency signs: Frequent infections, poor healing, brain fog, fatigue. Supplements: Zinc lozenges, liquid zinc, or gummies — but balance is key. For a deeper dive — keep reading. November: When Your Immune System Hits the Red Zone Here’s the thing about November: your body is already on the back foot before you even catch a bug. Shorter days = less Vitamin D → more fatigue. Indoor heating + crowded trains = germs thrive. Holiday deadlines = stress that lowers immunity. It’s no wonder cold symptoms and flu symptoms feel worse this month. Your body isn’t just fighting viruses — it’s fighting burnout. Zinc: Your Body’s Quiet Defender If your immune system is an army, zinc is the field commander. It: Activates T-cells (the soldiers that fight off viruses and bacterial infections). Helps with wound healing. Supports cognitive function and hormone balance. Keeps metabolism moving, so fatigue doesn’t take over. Without enough? Your defence system struggles. Infections linger. Energy dips. Even taste and smell can be affected. How Much Zinc Do You Really Need? The recommended dietary allowance (RDA) for zinc in the UK is: Women: 7mg/day Men: 9.5mg/day Pregnant women and older adults often need more zinc to maintain normal zinc levels. Athletes may too, due to higher turnover. What happens if you don’t get enough zinc? Zinc deficiency can look like: Frequent infections Fatigue and brain fog Slow wound healing Delayed growth in children Can you take too much zinc? Yes. While zinc supplements are useful, high doses over 40mg/day can cause stomach pain, nausea, and block absorption of other minerals. A healthcare professional or registered dietitian can guide what’s safe. Food First: The Best Sources of Zinc Zinc in Animal Foods Oysters (the most zinc-dense food you can eat) Red meat cuts like center loin and bottom sirloin Poultry Dairy products These are the most bioavailable zinc sources — meaning your body absorbs them easily. Zinc in Plant Foods Pumpkin seeds Hemp seeds Chickpeas and lentils Whole grains Fortified breakfast cereals Plant-based eaters can absolutely hit their zinc needs, but vegetarian diets and some plant-based foods make zinc harder to absorb. Pairing with Vitamin C can help. Supplements, Lozenges, and Cold Remedies Zinc is in many dietary supplements, but forms matter. Zinc lozenges (often zinc gluconate) may shorten the duration of the common cold if taken within 24 hours. Zinc citrate and picolinate are well absorbed. Nasal sprays with zinc are not recommended — they’ve been linked to loss of smell. Zinc in Real Life: 3 Easy Ways to Top Up When diet isn’t enough, supplements can help. Here’s how to keep it editorial, practical — and stress-free: 1. Daily liquid boost — Ionic Zinc Liquid Concentrate A no-fuss way to cover your zinc intake. 10mg per serving (100% RI), fully bioavailable. Ideal if you want a straight shot of zinc without digestion slowing it down. 2. Beauty-meets-immunity — Hair, Skin & Nails Gummies A supplement that doubles up: zinc plus Biotin, Vitamins A, C, D and E for stronger hair, nails, and skin hydration. They also support normal metabolism and immune system balance. 3. On-the-go refresh — Dr Funk Immune Edition Lemon & Elderflower A functional drink that adds 5mg zinc, plus Vitamin C, D3, B6 and B12. Perfect for when you want immune support in a refreshing format — with no sugar, calories, or preservatives. The Science Slice: Zinc and Nutrition Science According to the National Institutes of Health, zinc is involved in more than 300 chemical reactions in the body — from protein synthesis to fertility and sperm production. Nutrition science also shows that certain groups — like older adults, people with gastrointestinal disorders, and those post-bariatric surgery — may need extra zinc from supplements. That’s why checking food labels or working with a registered dietitian can help ensure you’re hitting your targets. FAQs on Zinc and Immunity Q: What are good sources of zinc?A: Oysters, red meat, poultry, pumpkin seeds, hemp seeds, and fortified cereals are some of the best sources of zinc. Q: How much zinc is too much?A: High doses over 40mg a day can lead to nausea and stomach pain. Stick to the recommended dietary allowance unless advised otherwise. Q: Can zinc help with cold symptoms?A: Some research shows zinc lozenges may reduce the length of the common cold if taken at the first sign. Q: Do plant-based diets affect zinc?A: Yes — absorption is lower from plant foods. If you follow a vegetarian diet, aim for a varied diet with nuts, seeds, legumes, and fortified foods. Zinc Isn’t a Miracle. But It’s Your Ally. Here’s the truth: zinc won’t make you invincible. It’s not a cure-all. But it’s the mineral that keeps your immune system resilient enough to fight back, heal faster, and stay steady through winter. In a culture that glorifies “pushing through” sickness, zinc is a reminder that prevention matters. Back your body before it breaks. Your immune system doesn’t need perfection — just consistent support. And this November, zinc deserves a permanent spot in your winter toolkit. Stress Less. Live More.

Why Shorter Days Mess With Our Mood You know the feeling: alarm goes off, it’s still pitch black, and somehow you’re meant to summon the motivation to tackle the day. Autumn and winter in the UK mean long stretches of darkness, commutes in the rain, and barely a glimpse of sunshine between September and early March. We romanticise the cosy season — blankets, candles, hot drinks. But alongside that cosy glow, many of us feel a little flat. Shorter days throw your circadian rhythm out of sync, leaving your body unsure when to wake up or wind down. Less light exposure affects energy, mood, and even the small rituals that usually keep stress in check. Ever notice how winter stress feels stickier — like small things hit harder, and your energy just doesn’t bounce back? Low vitamin D might be part of the picture. Without enough of it, your body loses one of its best tools for staying resilient. Cheat Sheet The hype: Vitamin D is marketed as the “sunshine vitamin” — a cure-all for winter blues. The science: Your main source is vitamin D from sunlight, but between late September and early March the sun isn’t strong enough. That’s why vitamin D deficiency is so common in the UK. The benefits: Supports healthy bones, muscle health, energy regulation, and immunity. Research suggests it may also help regulate cortisol, giving you a steadier stress baseline. The caveats: Supplements aren’t a miracle cure. High doses can cause too much calcium in the body, so stick to around 10 micrograms daily unless advised otherwise. The alternatives: Oily fish, red meat, fortified foods (breakfast cereals, fat spreads, formula milk), plus outdoor daylight for circadian rhythm. But in winter, a supplement containing 10 micrograms is the most reliable option. For a deeper dive — keep reading… Vitamin D, Stress and Mood: What’s the Link? Your skin naturally produces vitamin D from sunlight. But in the UK’s autumn and winter months, sunshine isn’t strong enough to provide enough vitamin D — even if you’re outside daily. Inside the body, vitamin D regulates calcium and phosphate, keeping bones and muscles healthy. It also supports immunity and recovery. And here’s where stress comes in: Cortisol regulation: Vitamin D helps balance cortisol, the body’s main stress hormone. A steady baseline means you’re less reactive under pressure. Circadian rhythm: Sunlight regulates your body clock. Without enough vitamin D, you’re more likely to feel fatigued, foggy, and less resilient. Why? Deficiency doesn’t cause stress, but it strips away resilience.How? A daily vitamin D supplement helps steady your system, so stress feels easier to manage. Low Vitamin D Levels in UK Adults: Why a Daily Supplement Is Essential Government advice is clear: during autumn and winter, most adults in the UK should take vitamin D supplements. Here’s why deficiency is so common: Diet isn’t enough. Oily fish, red meat, fortified breakfast cereals, fat spreads, or infant formula all contribute, but are not enough to prevent deficiency. Sunlight isn’t reliable. It's no surprise that between September and early March, the UK sun isn't powerful enough to produce vitamin D in our skin. Symptoms are subtle. Bone pain, muscle weakness, fatigue, and low mood often overlap with stress — so deficiency can go unnoticed. Who’s Most at Risk of Vitamin D Deficiency? Certain groups face a higher risk of deficiency in the UK: People with higher melanin (darker complexions) — higher melanin reduces vitamin D production. Pregnant and breastfeeding women — they need more to support themselves and their baby. Babies and children — breastfed babies often need vitamin drops. Formula-fed babies usually get vitamin D through fortified milk. Older adults or those who spend long periods indoors. For these groups, the government recommends supplements year-round. Some families can even access free vitamin D supplements through the NHS Healthy Start scheme. Supplements vs Lifestyle: Do You Need Both? Supplements: Consistency Through Winter A daily vitamin D supplement containing 10 micrograms is simple, safe, and effective. Capsules, sprays, drops, or fortified drinks all work — consistency is what matters. Lifestyle: Helpful, But Not Enough Oily fish (salmon, sardines, mackerel), red meat, fortified foods, and daylight walks support energy and circadian rhythm. But lifestyle habits can’t fully prevent deficiency. Why? Lifestyle helps, but can’t guarantee enough vitamin D.How? Combine both — supplements for reliability, lifestyle for overall well-being. How Much Vitamin D Is Enough? Adults: 10 micrograms daily (400 IU). Pregnant and breastfeeding women: supplements recommended year-round. Babies and young children: usually need vitamin drops. Adults with darker skin often benefit from supplements all year, not just winter. High doses over long periods can cause risk of vitamin problems such as too much calcium. Stick to the standard daily supplement unless advised by a healthcare professional. Do Vitamin D Supplements Really Work? Evidence shows they do: Energy & resilience: Support muscle health and bones, creating the baseline for coping with stress. Immunity: Reduce the risk of acute respiratory tract infections. Mood: Deficiency is linked with low mood and fatigue — topping up helps remove that barrier. Supplements won’t erase stress or symptoms. But they take deficiency off the table, giving your body steadier ground to handle pressure. Practical Ways to Stay Steady This Autumn and Winter Take a daily vitamin D supplement — around 10 micrograms. Blend diet and daylight — oily fish, red meat, fortified foods. Move regularly — keeps muscles healthy and supports energy. Get outside — daylight helps regulate circadian rhythm. Stay consistent — supplements are easier than relying on food alone. Where Chill.com Comes In At CHILL, we curate products that actually help — so your winter toolkit feels supportive, not cluttered. Here are three simple ways to top up your vitamin D, depending on how you like to take it: Punchy Blueberry Hydration DrinkMultipacks x 330ml cans by Punchy DrinksHydration is an underrated stress tool. This refreshing drink delivers electrolytes (magnesium, potassium, zinc) plus vitamins C and D — supporting immunity, muscle function, and daily energy. All natural, low calorie, caffeine-free, and flavoured with real fruit. SuppStore Vitamin D3 + K2 Capsules90 vegetarian capsules | 90 day supplyA high-strength formula designed for steady, reliable support. Each capsule combines vitamin D3 (3000 IU) with vitamin K2, helping calcium reach your bones where it’s needed most. Supports bone density, muscle strength, and immune function — ideal if you’re spending more time indoors through autumn and winter. Nutriburst Vitamin D3 + K2 Gummies60 sugar-free gummies | 30 day supplyA plant-based option sourced from mushrooms, these gummies pair vitamin D3 with vitamin K2 to support bones, muscles, mood, and energy. Easy, tasty, and sugar-free — perfect if you want your daily supplement to feel more like a treat than a chore. Three formats — drink, capsule, or gummy — so you can choose what fits best into your daily rhythm. A Smarter Winter Reset Dark mornings will always be part of UK life. But dragging yourself through them doesn’t have to be. With enough vitamin D, a steady rhythm, and small stress rituals, winter can feel more manageable. Winter might limit the light — but you don’t have to limit your energy. Build your toolkit, find what works for you, and remember: Stress Less. Live More. FAQs About Vitamin D and Stress Do pregnant women need vitamin D supplements all year round?Yes. Government advice recommends that pregnant women and breastfeeding women take vitamin D supplements daily, as they have a higher risk of deficiency. Can I get enough vitamin D from sunlight in autumn and winter?No. In the UK, sunlight isn’t strong enough between September and early March. A daily vitamin D supplement is the most reliable option. Who qualifies for free vitamin D supplements?Some families, including those with young children, pregnant women, and those on certain benefits, can access free vitamin D supplements through the NHS Healthy Start scheme. What happens if you take too much vitamin D?High doses over time can lead to too much calcium in the body, increasing the risk of vitamin problems like kidney issues or bone weakness. Stick to about 10 micrograms daily unless advised otherwise.

Anti-inflammatory foods are everywhere right now: turmeric lattes, ginger shots, collagen powders, and “super greens” blends all claiming to fight inflammation in the body. But here’s the truth: not all anti-inflammatory ingredients are created equal. Understanding the difference between acute and chronic inflammation is key. Acute inflammation is short term, like the swelling and heat when you sprain an ankle or fight off a cold. But when inflammation persists, it becomes chronic inflammation, linked to chronic inflammatory diseases such as heart disease, rheumatoid arthritis, autoimmune disease, and even mood disorders. This blog cuts through the hype to show you: Which anti-inflammatory foods are backed by science Which ones don’t live up to the claims How to follow an anti-inflammatory diet that supports stress recovery and long-term health What Is Inflammation in the Body? Inflammation is your body’s natural defence system. When tissue is injured or microbes invade, white blood cells and inflammatory cells rush to the affected area, triggering increased blood flow and starting the healing process. Acute inflammation: Short term, protective. Redness, swelling, pain that signals repair. Chronic inflammation: Long term inflammation that quietly damages tissues. It raises the risk of chronic diseases such as heart disease, Alzheimer’s disease, arthritis, and autoimmune disorders. Left untreated, chronic inflammation can cause severe damage and is measured through blood tests such as c-reactive protein (CRP) and erythrocyte sedimentation rate (ESR). How Stress Triggers Chronic Inflammation Stress and inflammation are deeply linked. Normally, cortisol helps regulate the inflammatory response. But when stress is ongoing, cortisol rhythms break down, allowing inflammatory cells to stay active. This leads to: Raised CRP and inflammatory markers Higher risk of autoimmune disease and chronic inflammatory diseases Symptoms like fatigue, weight gain, digestive issues, high blood pressure, and mood disorders Simply put: when stress persists, so does inflammation in the body. The Anti-Inflammatory Diet: What To Eat and What To Avoid The anti-inflammatory diet is not about a single magic food. It is about an overall healthy diet rich in natural antioxidants, omega-3s, and colourful plant compounds, while avoiding the most inflammatory foods that fuel disease. Foods That Fight Inflammation Turmeric (curcumin): Potent anti-inflammatory effects when well absorbed. Shown to reduce CRP and joint pain in rheumatoid arthritis and osteoarthritis (DovePress, 2022).👉 Try Organic Turmeric Powder for cooking and smoothies, or Tur-Mericle Shots for an easy daily boost. What doesn’t help much? A turmeric latte once in a while. Most café versions only use a pinch of powder, often without black pepper, so you are not getting enough curcumin for real anti-inflammatory effects. Ginger: Rich in gingerols and shogaols, which reduce inflammatory response and support digestion (Frontiers, 2024).👉 A calming way to get your daily dose: Organic Ginger Tea. What doesn’t help much? A one-off ginger shot might feel fiery, but the science shows benefits come from consistent use, not just a single boost. Leafy greens and colourful vegetables: Provide vitamins, sulforaphane, carotenoids and flavonoids that protect against oxidative stress and lower inflammatory markers (Nutrients, 2024). Powders are a practical shortcut if made from whole foods with minimal processing.👉 Add a scoop of Superfood Blend Vanilla or Thrive Greens Blend to your routine. What doesn’t help much? Some powders are padded with fillers, sweeteners, or vague blends that sound good but deliver little. That is where hype outweighs help, so always check for whole food ingredients and transparent labelling. Omega-3 from fatty fish: Salmon, sardines, and mackerel are more than just protein sources. They are rich in omega-3 fatty acids (EPA and DHA), some of the most studied nutrients for fighting inflammation in the body.Research shows omega-3s lower levels of CRP and cytokines like IL-6 and TNF-α. A 2023 systematic review found omega-3 supplementation improved inflammatory markers.👉 Aim for at least two servings of fatty fish per week, or consider a high-quality omega-3 supplement if fish is not part of your diet. Olive oil: Extra virgin olive oil contains polyphenols that protect blood vessels and reduce chronic inflammation. The Most Inflammatory Foods These foods drive inflammatory diseases when eaten regularly: Fried foods Processed meats (sausages, hot dogs, bacon) Refined carbohydrates (white bread, pastries) Sugar sweetened beverages Excess alcohol consumption They disrupt gut microbes, raise blood sugar, and fuel chronic inflammation. A Quick Word on Hype Wellness marketing loves to oversell quick fixes: turmeric lattes, fiery ginger shots, or flashy powders with mystery blends. Collagen, for example, is brilliant for skin and joint support, but it is not a proven anti-inflammatory. These products might look the part but often lack the dose, absorption, or ingredient quality to make a real impact. The real wins come from consistent, well-formulated foods, not hype. Lifestyle Habits That Reduce Inflammation Food is only part of the story. To prevent inflammation long term: Get 7–9 hours of quality sleep Do moderate exercise regularly Manage stress (breathwork, journalling, mindfulness) Limit alcohol consumption What If You’re Experiencing Chronic Symptoms? If you are dealing with ongoing inflammation such as joint pain, digestive issues, persistent fatigue, or unexplained swelling, it is worth speaking to a healthcare provider. Chronic inflammatory diseases such as rheumatoid arthritis, autoimmune disorders, or heart disease often need a personalised treatment plan that goes beyond diet. Blood tests such as c-reactive protein (CRP) or erythrocyte sedimentation rate (ESR) can help measure inflammation in the body. A doctor can use these results, alongside your symptoms, to guide treatment and rule out underlying causes. Anti-inflammatory foods and lifestyle changes can support recovery and reduce flare-ups, but they should be seen as part of a bigger picture, not a replacement for medical care. The Chill Takeaway Inflammation is not always bad, it is part of the healing process. But when chronic inflammation takes hold, it fuels disease and drains energy. The solution is not hype or miracle foods. It is a combination of: Consistent use of proven anti-inflammatory ingredients (turmeric, ginger, greens, omega-3s, olive oil) Avoiding the most inflammatory foods Supporting your body with sleep, exercise, and stress management Being aware of symptoms of chronic inflammation so you can seek medical guidance. Stress Less. Live More.

Brain fog is the new burnout. From endless screen time to poor sleep, many of us feel mentally overloaded but under-focused. Enter lion’s mane mushroom — Hericium erinaceus — a medicinal mushroom popping up in coffee blends, powders, and supplements, marketed as a natural brain booster. Fans say it supports memory, mood, and clarity. But what does science actually show? This guide explores what lion’s mane does in the body, what research suggests about cognitive function, and whether it’s worth trying for focus and brain health. Lion's Mane Cheat Sheet What it is: A medicinal mushroom (Hericium erinaceus), used traditionally in Asian countries, now trending worldwide. Why it’s popular: Claimed benefits for brain health, cognitive ability, mood, and focus. The science: Promising results in small human trials, lab and animal studies — but still limited research. Possible benefits: Cognitive performance, working memory, problem solving, stress balance, and anti-inflammatory effects. Caveats: Evidence is preliminary, effects are gentle and gradual, and supplements vary in quality. How to try it: Fresh lion’s mane mushrooms in cooking, mushroom powders, capsules, or coffee blends. Safe for most healthy individuals, but check with a doctor if you have digestive or kidney conditions. 👉 For a deeper dive — keep reading. What Is Lion’s Mane Mushroom (Hericium erinaceus)? Lion’s mane, also called mushroom yamabushitake, is a shaggy white fungus used for centuries in Asian herbal medicine. Today, it’s one of the most popular medicinal mushrooms. You’ll find it in different forms: Fresh lion’s mane mushrooms (cooked like seafood). Lion’s mane mushroom powder (blended into coffee, smoothies, or lattes). Lion’s mane supplements (capsules, gummies, or extracts). Researchers are especially interested in its mushroom fruiting bodies, which contain bioactive compounds linked to potential benefits for brain health, digestive balance, and overall health. Lion’s Mane Mushroom and Cognitive Function: What Research Suggests Lion’s mane has been studied across multiple cognitive domains including: working memory, executive function, verbal fluency, problem solving, and processing speed. Lion’s Mane and Cognitive Ability in Healthy Individuals Some studies have tested lion’s mane on healthy individuals to measure its impact on cognitive ability. One pilot trial found small improvements in cognitive tasks such as attention and short-term memory (PMC). However, other research shows minimal effects, suggesting more trials are needed. Lion’s Mane and Cognitive Impairment in Older Adults More research has focused on older adults with cognitive impairment or mild cognitive impairment. A double-blind study reported improved scores in cognitive assessments compared to a placebo group after 16 weeks (PubMed). A few small trials even explored use in mild Alzheimer’s disease, though results remain mixed and based on limited research. Acute and Chronic Effects on Cognitive Performance Some evidence points to acute effects — such as better reaction time shortly after consumption. Other studies suggest chronic effects may include subtle improvements in cognitive performance and reductions in cognitive decline over time. Still, this remains preliminary evidence that needs larger, long-term studies. How Does Lion’s Mane Work on Brain Health? Scientists are still uncovering how Hericium erinaceus influences brain function. Current research highlights several possible mechanisms: Nerve Growth Factor (NGF)Compounds such as hericenones and erinacines may stimulate NGF, helping support the repair of hippocampal neurons and protect brain cells (Wikipedia). Brain Derived Neurotrophic Factor (BDNF)Some studies suggest lion’s mane may influence BDNF, a protein linked to memory, learning, and neurological activity. Anti-inflammatory EffectsEarly findings suggest lion’s mane’s bioactive compounds may have anti-inflammatory properties that could reduce chronic inflammation, which is often connected to poor sleep and long-term health issues (MDPI). Blood Vessels and Oxygen FlowAnimal studies suggest lion’s mane could support blood vessel health and oxygen delivery to the brain, which may influence cognitive effects such as attention and processing speed. Lion’s Mane, Mood Balance and Stress Reduction Beyond cognition, lion’s mane is also being studied for its potential impact on mood and stress. Emotional BalancePreliminary studies suggest lion’s mane may play a role in mood support, but findings are small and need larger confirmation (ONS). Sleep and StressSome exploratory trials suggest lion’s mane may influence sleep disorders, sleep deprivation, and stress balance, though results are early (Verywell Health). 👉 Overall, lion’s mane shows therapeutic potential, but the evidence base is still limited. Should You Try Lion’s Mane Mushroom for Focus and a Healthy Lifestyle? If you’re considering a lion’s mane supplement, here’s what to keep in mind: What to Expect: Effects are gentle and gradual — more “mental clarity” than a sudden boost. Best Forms: Fresh mushrooms, mushroom fruiting bodies in powders, or capsules. Quality and sourcing matter. Safety: Generally considered safe for healthy individuals, but if you have digestive or kidney diseases, consult a professional first. Healthy Lifestyle First: Lion’s mane works best alongside physical activity, balanced meals, and good sleep, not as a standalone fix. Lion’s Mane Products to Explore on Chill.com Here are some CHILL picks for trying lion’s mane in different formats: Focus Sparkling Drink — 750mg lion’s mane with adaptogens and B vitamins, flavoured with yuzu, ginger, and turmeric. Cognitive Capsules — A blend of lion’s mane, Brahmi, Ginkgo, Gotu Kola, and sea kelp for daily support. Lion’s Mane Latte — Caffeine-free, with lion’s mane, ashwagandha, turmeric, and cinnamon. Mind Powder — Cocoa-berry blend with lion’s mane, guarana, and adaptogens. Move PB&J Nutrition Bars — A snack bar with 1000mg lion’s mane, maca, peanuts, and raspberry. 👉 These products can’t replace core wellness habits, but they can complement a healthy lifestyle in ways that feel practical and enjoyable. The Health Benefits and Limitations of Lion’s Mane Mushroom Research suggests lion’s mane mushroom may have potential to support aspects of cognitive function, mood balance, and brain health. It has been studied in areas like cognitive impairment, cognitive decline, and executive function, but most findings are preliminary evidence from small trials. Think of lion’s mane as a supportive addition to overall wellness — not a miracle cure. Progress, not perfection. Curious to try lion's mane - Shop Our Collection on CHILL.COM 👉 Stress less. Live more.

Seasonal Fatigue Isn’t Weakness - It’s a Signal You’re not imagining it - the dark mornings, the drop in mood, the way your brain feels like it’s running on 3G instead of Wi-Fi. That’s seasonal fatigue, not failure. Every winter, your circadian rhythm - the internal clock that controls energy, sleep, and alertness - slows down to match shorter days and longer nights. But in the modern world, slowing down feels illegal. Hustle culture tells us to push harder, stack habits, and “finish strong.” The message is simple: productivity equals worth. The reality? Your body disagrees. When daylight shrinks, your brain increases melatonin (the hormone that signals sleep) and decreases serotonin (the chemical that boosts mood and focus). Less sunlight literally tells your nervous system to rest, not rush. So if November makes you feel slower, sleepier, or less motivated - that’s not you being lazy. That’s your biology doing its job. Cheat Sheet (Skim-Ready) Why November feels slow: Less daylight = more melatonin (sleepy), less serotonin (low mood, focus). What it looks like: Tired even after sleep Focus fades fast Craving comfort + quiet Slower recovery The problem: Hustle culture ignores biology → stress, irritability, poor sleep. Simple resets: Morning light, dim evenings Consistent sleep routine Gentle movement (walks, yoga) Grounding foods + hydration Small pauses: journalling, silence, tea For a deeper dive - keep reading. Why November Slows You Down - The Science of Seasonal Fatigue Your circadian rhythm - your body’s internal 24-hour clock - depends on sunlight to regulate energy and alertness. In fall and winter, less light means your brain shifts into “rest mode.” That’s why you might notice: You get tired earlier in the evening Focus dips faster during the day Appetite changes, and recovery feels slower You crave warmth, quiet, and stillness Before electricity, we worked longer in summer and rested more in winter. Your body still remembers that rhythm - even if your schedule doesn’t. Biological Rhythm vs. Hustle Culture Your body still runs on nature’s clock - even if the world doesn’t. When daylight fades earlier and mornings stay dark, your brain naturally shifts into “low light” mode: slower, softer, built for recovery rather than relentless output. That’s why you might notice: You wake up tired, even after a full night’s sleep Motivation feels harder to find Recovery takes longer than usual You crave calm, warmth, or quiet more than stimulation The problem is, hustle culture doesn’t change with the seasons. Work deadlines, social plans, and constant notifications ignore what your body’s trying to say: pause. When you push through that signal, stress starts to build beneath the surface - showing up as fatigue, irritability, or that “off” feeling you can’t quite explain. It’s not weakness. It’s simply your biology asking for balance. Reframing Rest: From Guilt to Strategy What if slowing down was the most productive thing you could do this month? Rest Is Not Lazy You don’t have to earn your rest. You’re built for it. Rest is how your nervous system recalibrates - the reset button for your body, mood, and mind. When you rest, cortisol drops, serotonin rebalances, and your recovery improves. November isn’t about stopping; it’s about syncing. Listen to your natural rhythm, and you’ll actually get more done - just without the stress. How to Align with Your Circadian Rhythm (Without Guilt) Let’s talk about what it means to actually live slower - not as a trend, but as a biological act of self care. 1. Prioritise Light Exposure Since sunlight drives your circadian rhythm, start your day by exposing yourself to natural light as soon as possible. Try this: Open the curtains the moment you wake up. Step outside for a walk - even ten minutes helps reset your internal clock. Keep lights warm and low in the evening to signal sleep mode. Avoid bright screens right before bed. This light-dark balance helps stabilise your rhythm and reduces that winter “fog” feeling. 2. Prioritise Sleep Like It’s Work The biggest productivity myth? That you can “catch up” on sleep later. You can’t. A good night’s sleep is the foundation for focus, creativity, and emotional regulation. Simple rituals to protect it: Keep a consistent bed and wake time (yes, even on weekends). Create a cosy corner - warm lighting, blankets, a book, herbal tea. Try gentle yoga or breathing before bed to calm your nervous system. Avoid intense exercise late at night - it raises adrenaline. When you prioritise sleep, you give your brain permission to reset and your energy a chance to rebuild. 3. Rethink Movement You don’t need to train harder to feel better. You need to train smarter. November isn’t the season for pushing limits - it’s for listening to your body. Shift from grind to grounding: Swap high-impact sessions for slow strength or yoga. Use gentle walks as both exercise and recovery. Notice how your body feels instead of chasing a number. If you’re exhausted, skip the workout - rest is part of the plan. Consistent, moderate exercise helps regulate your stress levels and improve sleep, but recovery is where you actually grow stronger. 4. Redesign Your Schedule You don’t have to overhaul your life to align with your rhythm - just adapt the schedule. Try this flow: Do important tasks in the late morning or early afternoon, when your alertness peaks. Block time for rest - short breaks, even five minutes of stillness. End work earlier when possible to give your brain a clear stop point. Avoid overbooking your weeks - fewer commitments means more focus. By putting rest on your calendar, you’re not being indulgent - you’re being strategic. 5. Feed Your Recovery When your energy dips, nourish it - don’t fight it. What you eat, how you move, and how you spend downtime all affect recovery. A few ideas that make sense: Warm, grounding foods (soups, root veg, oats) to support your body’s slower metabolism. Magnesium-rich snacks like nuts and seeds for stress relief. Hydration - even mild dehydration can amplify fatigue. Supplements that support mood and sleep, like magnesium glycinate or ashwagandha (always check with a professional). This isn’t about restriction - it’s about fuelling the process your body is already in. 6. Create Space to Feel Slowing down often brings up feelings we’ve ignored. When the pace drops, what’s left is you - your thoughts, your stress, your emotions. That’s why November can feel heavy. Here’s where self care becomes emotional, not just physical. Try: Journalling for ten minutes each night to process the day. Talking to friends or family when you feel disconnected. Giving yourself permission to sit in silence - no phone, no music, just breath. Allowing sadness or tiredness to exist without labelling it as “bad.” That’s emotional recovery - letting your nervous system regulate, instead of bottling everything up. 7. Practise Slow Living Slow living isn’t a Pinterest aesthetic. It’s an antidote to overstimulation. It’s about taking time to notice the small things that make life feel grounded. That could look like: Drinking your morning coffee slowly, without checking notifications. Cooking dinner without rushing. Spending time outdoors - yes, even when it’s cold. Lighting a candle, sitting still, watching the world go quiet. These moments of presence help you cope with the rush of the world, lowering stress and boosting emotional clarity. Real Tools to Support Rest (From Chill.com) If your bedroom feels more like a workstation than a sanctuary, start here. CHILL’s philosophy is all about supporting rest, recovery, and calm through small, effective rituals. Here are a few Calm Pillar favourites: Mind Spa™ Body & Bath Oil – A grounding blend of patchouli, bergamot, and eucalyptus that turns your evening shower into nervous system therapy. Aromatherapy Eye Pillow– Use it during yoga, meditation, or before bed to relax facial tension and cue sleep. Bed Time Infusion Tea – A gentle herbal infusion designed to unwind stress levels and promote deeper sleep. Magnesium Drink Mix – Supports relaxation and recovery after a long day, helping your body release tension. These aren’t gimmicks - they’re tools. Used consistently, they reinforce what your biology is already asking for: calm, warmth, and slowness. Closing Reflection As the weeks unfold, remember this: your need to slow down is not laziness: it’s reset. Nature slows in winter; trees, animals, even light take a break. Why should you be different? Your body isn’t a machine. It’s part of a rhythm that ebbs and flows, one that knows when to move and when to be still. Taking time to pause isn’t a weakness; it’s a critical form of self-awareness that helps you adapt instead of crash. So take this moment to recalibrate. Rest isn’t the opposite of progress: it’s the prerequisite. When you stop forcing productivity and start listening to your circadian rhythm, you create space for life to feel balanced again. The benefits show up everywhere: a calmer mind, a more grounded team, and the clarity to make choices that actually feel good. It’s a practice, not a performance, one that gets stronger the more you honour it. You’ll wake lighter, think clearer, and feel calmer, not because you did more, but because you finally stopped fighting what your biology already knows. If you hear your system asking for rest, listen. You’re not dealing with failure; you’re responding to what’s natural. Sometimes slowing down is the smartest way forward.

When Your Body Craves Stillness But Life Won’t Let You Every winter, your body quietly asks for rest. Shorter days, darker mornings, slower rhythms — all signs that it’s time to ease off. But life doesn’t listen. Work ramps up, invitations flood in, and before you know it, you’re sprinting through December, running on caffeine and social obligation. That inner tug-of-war — wanting to rest but feeling you can’t — is a form of social stress. Your nervous system can’t tell the difference between an overbooked calendar and a crisis. It just registers constant pressure, raising cortisol levels and keeping your stress response on standby. When this becomes the norm, chronic stress starts to take hold. Your immune system weakens, your blood pressure rises, and your sleep patterns fall apart. You’re not imagining it — this time of year really does feel harder to slow down. Cheat Sheet (for the time-poor) The problem: Overcommitment fuels chronic stress and emotional fatigue. The science: Elevated cortisol levels affect mental health, physical health, and energy. The fix: Deep breathing, boundaries, and recovery rituals that reduce stress naturally. Your CHILL toolkit: Explore Chill’s Relaxation, Mindfulness, and Sleep collections for evidence-based calm. For a deeper dive — keep reading… Holiday Overload: When Social Stress Turns into Chronic Stress The holiday season can feel like a marathon disguised as a party. Between family, friends, work events, and last-minute “we should really catch up” plans, the pressure builds fast. This is where social stress becomes chronic stress — the kind that quietly burns through your energy reserves. When your adrenal glands release too much cortisol for too long, your body enters survival mode. A 2021 NIH study found that persistently high stress hormone levels are linked to higher blood pressure and cardiovascular risk. Meanwhile, Harvard Health reports that consistent stress management habits — such as regular exercise, mindfulness, and proper rest — help restore balance and prevent long-term burnout. When your brain and body stay on high alert for too long, no amount of festive cheer can override the fatigue. Explore: Our Relaxation Collection — natural formulas to help unwind the body, lower stress hormones, and restore balance when you can’t hit pause. Why Rest Feels So Hard: The Stress Response Behind Guilt Rest sounds simple — until you try it.You say yes to another plan out of habit, then collapse into bed wired and exhausted. You know you need downtime, but slowing down feels like missing out. That resistance isn’t laziness; it’s the stress response itself.According to the NCBI review on Stress Physiology, ongoing activation of the hypothalamic–pituitary–adrenal (HPA) axis disrupts regulating metabolism, immune function, and sleep cycles. When cortisol levels stay high, your body forgets how to relax — even when you finally stop. That’s why guilt-free rest is such a challenge. Your brain has been trained to chase productivity, not peace. For guidance on unwinding mental tension, check out Chill’s Mindfulness Collection — tools designed to support awareness, focus, and emotional balance through simple daily rituals. How Chronic Stress Affects Your Body and Energy Chronic stress doesn’t always show up dramatically. It creeps in quietly through sleep problems, fatigue, digestive changes, and low motivation. A ScienceDirect meta-analysis confirmed that even short bursts of deep breathing exercises and mindfulness can lower cortisol and stabilise work-life balance. Without consistent recovery, long-term stress alters how your body handles energy. Elevated cortisol raises blood glucose, slows metabolism, and strains physical health — which explains why you feel drained despite “doing everything right.” The good news? Rest is a biological reset button. When you reclaim it, your nervous system regulation, hormones, and immune system all recalibrate. How to Manage Stress and Still Enjoy the Season You don’t have to ghost your friends or cancel Christmas to protect your peace. You just need rhythm — intentional pauses between all the noise. 1. Breathe Before You Reply Before saying yes to another plan, take one deep breath. It sounds small, but this activates your parasympathetic nervous system, helping to reduce stress and lower blood pressure. 2. Schedule Rest Like It’s a Plan Your body thrives on structure. Schedule downtime the way you schedule meetings. Consistency helps your nervous system stabilise cortisol production and supports better sleep. 3. Move, Don’t Push Regular exercise helps burn excess stress hormones and improve mental health. Try gentle stretching, yoga, or a walk — anything that connects body and breath. 4. Support Your System From Within Nutrition plays a role too. A healthy diet rich in fibre, protein, and omega-3s supports hormones and immune function. Read our journals for guidance: Healthy, But Make It Delicious: Snacks That Taste Like a Cheat Day - simple, delicious and healthy swaps that don't feel like a compromise. or Anti-Inflammatory Ingredients That Actually Work (and Which Are Just Hype) - Understanding inflammation and how to tackle it naturally. 5. Protect Your Energy (Without Guilt) Boundaries are your buffer against burnout. Rest before you hit exhaustion — not after. Trouble switching off? Our Sleep Collection offers research-led blends that encourage deeper rest, steady cortisol levels, and better overnight recovery. Nervous System Regulation: Resetting Cortisol Levels When stress becomes constant, your body stops bouncing back.This is where nervous system regulation becomes essential — helping you transition from high alert to calm responsiveness. According to Mayo Clinic, learning to unwind the body is one of the most effective ways to protect physical health from chronic stress. Techniques like deep breathing, meditation, and mindfulness all help normalise cortisol levels and restore balance between activity and rest. Think of it as teaching your body that it’s safe again. Learning to Rest Without Guilt You don’t have to earn rest — you just have to allow it.If you’re always running on chronic stress, stillness might feel uncomfortable at first. That’s normal. Your body needs time to remember what calm feels like. Protect your work-life balance, prioritise self-care, and treat downtime like an appointment with your wellbeing. The more you honour it, the faster your stress hormones stabilise. The Calm Reset Calm isn’t a luxury — it’s maintenance. So take a night off. Put your phone on silent. Let your shoulders drop.Breathe until your heart rate slows. Let your mind catch up with your body. Because real rest isn’t doing nothing — it’s doing what your body needs most. Stress less. Live more. Your Chill.com Toolkit Relaxation Collection — natural blends to help unwind the body and reduce stress. Mindfulness Collection — daily rituals for focus, reflection, and calm. Sleep Collection — science-backed support for deep sleep and healthy cortisol regulation.

The Man Who Never Cracks You’re the strong one. The mate everyone calls when life goes wrong. The dad who holds it together for his family. The colleague who always looks “sorted.” You don’t cry. You don’t crack. You just carry on. But under the surface? It feels like running a marathon in steel boots. It feels like carrying everyone else’s emotions while never showing your own. It feels like being praised for being “tough” and reliable, when really you’re struggling to cope. That’s the invisible weight so many men carry - and Movember is a reminder that men’s mental health deserves honesty, awareness, and action. The Weight We Don’t See In the UK, 1 in 8 men experience common mental health conditions. Yet men are far less likely than women to be seeking treatment or support services. Not because they don’t care - but because societal expectations and stigma teach them not to speak. From playgrounds to boardrooms, societal norms quietly dictate that showing vulnerability is weakness. Don’t ask for help. Don’t rest. Don’t admit symptoms of depression or anxiety. Don’t let anyone see the cracks. But ignoring the importance of mental wellbeing comes at a cost. The negative impact stretches across every part of life: relationships, family, physical health, work, and emotional wellbeing. That's why shining a light on men's mental health throughout Movember and beyond is so important. Why It Matters in 2025 This isn’t just the old story of men holding it all in. It’s not about outdated ideas of toughness — it’s about how those pressures have evolved in a world that never switches off. Digital burnout. Endless chats, work emails at midnight, and an online community that never sleeps. Strong man hangover. “Man up” has turned into modern slogans like “push through,” “finish strong,” “grind harder.” Performance everywhere. Smartwatches, sleep trackers, fitness apps - even rest is measured. The benefits of enough sleep are lost when it’s reduced to another score. Economic pressure. Rising costs, job insecurity, and stress about providing for family quietly pile up. The result? Men are expected to look steady on the outside while their mental wellbeing and emotions are breaking inside. What It Feels Like If you want to be able to identify the invisible load, it looks like this: Laughing with friends while secretly worried about bills. Posting “all good” on Instagram while lying awake at 3am, your sleep broken. Saying “I’m fine” to your family when your body is heavy with stress. Struggling with motivation at work while still showing up strong. Carrying guilt for needing self care, as if pausing means failure. This isn’t weakness. It’s the weight of unspoken mental health struggles - unseen, unacknowledged, but heavy enough to shape a person’s whole life. Movember: Beyond the Moustache Movember started with moustaches, but it’s always been about more than facial hair. Today, it funds suicide prevention, support groups, and mental health education in the local area. These services create safer spaces where men can speak before reaching crisis. Because awareness is powerful - but awareness alone isn’t enough. The moustache is just a symbol. The mission is saving lives. From Awareness to Action For men: Rest without guilt. Enough sleep isn’t indulgence - it’s survival. Sleep benefits the body and mind, lowering stress and resetting emotions. Talk honestly. It doesn’t have to be polished. One open conversation with friends or family can change how you feel. Move your body. Stress lodges in muscles. Physical activities like walking, stretching, or sports help release it. Try mindfulness techniques. A few minutes noticing your breath or the present moment reduces stress and calms the nervous system. Create rituals. Self care doesn’t have to be candles. It means finding simple daily strategies - a walk, journalling, or healthy meals - that support recovery. For those who love men: Ask twice. The first “you alright?” usually gets “fine.” The second opens the door. Normalise the check-in. Suggest spending time together, casually. A pint, a gym session, a walk. Offer support. Notice the armour: jokes, silence, overworking. These can mask real illness or symptoms of depression. Contribute to change. Small acts - being there, listening, supporting - create community and break stigma. A Note to the Man Reading This If you’re here and thinking, that’s me, know this: needing rest, support, or connection doesn’t make you weak. It makes you human. Strength isn’t about carrying everything. It’s about knowing when to share the weight. If suicidal thoughts ever feel close, please know there are services and resources for patients who are struggling. Research shows that open conversations, safe support groups, and professional help save lives. You don’t have to carry it all. And you don’t have to carry it alone. Closing Reflection Movember isn’t just about moustaches. It’s about men realising that silence is heavier than honesty. That resilience isn’t about pushing harder - it’s about understanding when to pause, rest, and reset. This November, check in. Rest. Sleep. Move. Talk. Send the message. Make the call. Not because you’re broken, but because you’re human. Because the bravest thing a person can do is admit they’re struggling - and let someone else share the load.

You’ve seen it on TikTok: people bathed in a futuristic glow, promising better skin, thicker hair, sharper focus, and even less stress. Red light therapy (sometimes called infra red light therapy or low level light therapy) has become one of the buzziest “noninvasive treatments” of the year. But can sitting under red light devices really change how your body and brain respond to stress? And is it worth adding to your daily routine? Quick Cheat Sheet What it is: Red light therapy uses specific wavelengths of red or near infrared light that interact with cells. The claim: Better skin, thicker hair, improved sleep, lower stress, and even support for some health conditions. The science: Some systematic reviews show potential benefits for well being, but more research is needed — especially on mood and stress. The catch: Expensive at home devices and inconsistent results. The alternatives: Natural sunlight, simple light therapy hacks, and low-cost rituals that support the nervous system without the hefty price tag. For a deeper dive – keep reading… What Is Red Light Therapy? Red light therapy (RLT), also known as photobiomodulation therapy, low level laser therapy, or low level light therapy, uses light emitting diodes (LED lights) or handheld devices to deliver low level wavelengths of red or near infrared light. Unlike a tanning bed, these lights don’t produce harmful UV rays or heat. Instead, they target your body at a cellular level, stimulating energy production in mitochondria. That’s why RLT is marketed for everything from wound healing and blood vessel repair to boosting hair follicles and reducing inflammation. Why the Hype Around Red Light and Stress? We know light exposure affects mood. Less sunlight in winter often means lower energy, sleep disruption, and in some cases Seasonal Affective Disorder. Enter red light therapy devices: sold as a shortcut to “sunlight in a lamp” without UV risks. The cultural context is clear: in a world where stress is constant and days are getting darker, people are seeking any effective treatment to feel steady, energised, and well. How Does Red Light Therapy Work on Stress? Research is still in early stages, but here’s what’s been studied: Circadian rhythm support: Red light may influence melatonin and cortisol cycles, helping people fall asleep faster and wake less groggy. Mental health benefits: Small trials suggest RLT could ease symptoms of seasonal depression, though more research is needed. Reduce inflammation: By improving cellular energy, some studies link RLT to calmer nervous system responses. Combination approaches: RLT is often used alongside other forms of light therapy, exercise, or breathwork for well being. But keep this in mind: most studies are short term, often lasting just eight weeks, and results vary widely. Beyond Stress: Other Claimed Benefits of RLT Skin and Beauty Concerns Aging skin: RLT may support collagen production, potentially reducing fine lines. Dermatological treatment: Used in clinics for acne and photodynamic therapy. Skin cancer support: Not as a cure, but sometimes explored in adjunct research. Hair Growth Some studies suggest RLT may improve hair thickness and support those with androgenic alopecia or general hair loss. Results vary, and again, more research is needed. Pain and Health Conditions Evidence points to possible benefits for chronic pain, joint issues, and tissue recovery. Some people report relief with consistent use, but systematic reviews show mixed results. Safety and Limitations What You Need to Know Proper eye protection is a must with strong devices. Not recommended for people with certain health conditions (always check with a doctor). Some evidence suggests RLT may not be equally effective on darker skin tones. Lifestyle factors matter: alcohol consumption, poor sleep, or high stress can blunt results. Most importantly: RLT is not a miracle cure. Think of it as a noninvasive treatment that may support the body’s natural response - not replace proven therapies. Is Red Light Therapy Worth It? High-end red light therapy masks and panels can cost hundreds, even thousands. Cheaper at home devices exist, but daily consistency is key. If you’re curious, treat it like any other wellness tool - an experiment, not a guarantee. For many, the same stress and mood benefits can be gained through other forms of light therapy and nervous system care - without the expense. Lower-Tech Ways to Mimic the Benefits Natural light walks: Free and effective for circadian health. Warm lamps or candles: Support relaxation and sleep signals. Breathwork + movement: Can reduce inflammation and calm stress at a cellular level. Supplements & adaptogens: Explore options in Chill’s Calm Collection. Takeaway Red light therapy does work in some areas - from dermatological treatment to supporting sleep cycles - but its role in stress relief is still uncertain. More research is needed before it can be called a proven solution. If you’re drawn to it, use it safely, manage expectations, and pair it with simple free rituals like sunlight, breath, and rest. Stress Less. Live More. FAQs Does red light therapy work for stress? Early research suggests it may support mood and sleep, but results are inconsistent. Is red light therapy safe? Yes, when used with proper eye protection and under guidance. Avoid overuse and check if you have existing health conditions. Can red light therapy help with hair growth? Some studies link it to improved hair thickness and hair follicles activity, but results vary. What about aging skin and beauty concerns? It’s used in dermatological treatments to support collagen, reduce fine lines, and improve skin texture. Are there alternatives if I can’t afford a device? Yes — daily light exposure, warm lamps, breathwork, and nervous system resets can deliver many of the same therapeutic benefits.

Most athletes obsess over training plans, protein intake, and supplements. But the foundation of recovery is simple: sleep quality. Without healthy sleep, even the best training routine falls flat. Poor sleep hygiene doesn’t just leave you tired — it slows muscle recovery, disrupts your nervous system, and increases your risk of injury. For athletes and anyone using exercise to manage stress, getting a good night’s sleep is the difference between progress and burnout. Research shows that consistent, high-quality sleep is directly linked to better recovery, sharper focus, and long-term athletic performance. Quick Cheat Sheet Recovery isn’t optional: Sleep is when your body repairs muscle, restores energy, and resets your nervous system. Stress + sleep are linked: High stress makes it harder to fall asleep; poor sleep increases stress. 7–9 hours is the sweet spot: Elite athletes may need more to stay sharp. Consistency matters more than hacks: A regular sleep schedule beats all-nighters and catch-up naps. Pro sleep hygiene = pro recovery: Cool, dark bedrooms, tech-free nights, and smart breathing exercises improve sleep quality. 👉 For a deeper dive — keep reading. Why Sleep Is The Ultimate Recovery Tool Think of sleep as active recovery, not downtime. When you hit the deepest stages of the sleep cycle, your body goes into repair mode: Muscle repair and growth: Growth hormone peaks during slow-wave (deep) sleep, directly influencing muscle recovery after training. Nervous system reset: Your sympathetic “fight-or-flight” response switches off, while the parasympathetic system restores balance. This helps you cope with stress the next day. Cognitive function: REM sleep boosts memory consolidation, reaction time, and decision-making — all critical for performance. Immune system support: Healthy sleep strengthens your defence against illness, meaning fewer missed training sessions. Skip good sleep, and you’re not just tired — you’re carrying sleep debt that slows progress and increases injury risk. Stress, Sleep Deprivation and Athletic Performance If you’ve ever laid in bed with a racing mind after a tough training week, you know stress is a sleep-killer. Cortisol (your main stress hormone) stays elevated, making it harder to fall asleep and stay asleep. But here’s the kicker: poor sleep creates more stress. Sleep deprivation raises cortisol, even without external stressors. Lack of sleep affects glucose metabolism, leaving you hungrier and craving quick energy. Daytime sleepiness lowers focus, making both training and work feel harder. It’s a loop: stress disrupts sleep → poor sleep quality increases stress → performance tanks. Breaking that cycle is what separates sustainable training from burnout. How Much Sleep Do Athletes (or Active People) Really Need? For most adults, 7–9 hours of sleep is enough. But for athletes, research shows extended sleep (up to 10 hours) can improve sprint times, accuracy, and mood. Elite athletes often build in naps and longer sleep schedules during heavy training weeks. Collegiate basketball players improved shooting accuracy and reaction time after adding more sleep. Even regular exercisers feel the benefits — more sleep equals faster recovery, sharper focus, and better stress tolerance. 👉 Quantity matters, but quality sleep is king. It’s not just about clocking hours — it’s about hitting all the stages of the sleep cycle, especially deep sleep and REM. How to Improve Sleep Hygiene for Better Recovery You don’t need a 10-step routine to upgrade your rest. These science-backed sleep hygiene tips make the biggest difference: 1. Consistency Over Perfection A consistent sleep schedule (same wake time, even on weekends) strengthens your circadian rhythm. This reduces trouble sleeping and improves sleep efficiency. 2. Master Your Sleep Environment Cool room (16–19°C) → promotes deep sleep. Dark space → blue light blocks melatonin, so ditch electronic devices an hour before bed. Quiet zone → if noise is unavoidable, white noise apps or earplugs help. 3. Pre-Bed Wind Down Breathing exercises (like 4-7-8 breath) calm the nervous system. Light stretching releases muscle tension from training. Journalling helps prevent sleep disruption from a racing mind. 4. Nutrition & Recovery Tools Avoid alcohol consumption late at night — it fragments sleep patterns. A light snack rich in tryptophan can support melatonin. Supplements like magnesium or tart cherry extract are backed by research for better sleep quality. If you want extra support, here are natural products at different price points: Low £ Night Still CBD Drinks – Medahuman: Sour cherry and CBD drink with magnesium to help you relax and fall asleep faster. Sweet Dreams Diffuser Blend – Clarity Blend: Lavender and frankincense oils to create a calming sleep environment. Mid ££ Sweet Dreams Capsules – Love Hemp: CBD with valerian, chamomile, and magnesium for restorative sleep. Dream Tea – Swenyo: Tart cherry and chamomile tea blend to ease anxiety and improve sleep cycles. High £££ CBD Sleep Drops – OTO: High-strength CBD formula formulated to quiet racing thoughts and encourage healthy sleep. Rest & Repeat – Moodeys: Adaptogen-rich capsules with Reishi, Ashwagandha and L-Theanine to support more consistent, deep sleep. Circadian Rhythm and Training Schedules Your circadian rhythm is your internal clock — it dictates when you feel sleepy and when you feel alert. Training against this rhythm (for example, very late-night sessions) can lead to poor sleep quality and slower recovery. People who train consistently at the same time of day align performance with their body clock, supporting both better sleep and stress resilience. Common Sleep Disorders That Affect Recovery Even with perfect routines, some athletes face sleep disorders that interrupt recovery: Insomnia – persistent difficulty falling or staying asleep. Sleep apnea – breathing interruptions that reduce oxygen and disrupt deep sleep. Restless legs syndrome – involuntary leg movements that disturb sleep cycles. If poor sleep persists despite good sleep hygiene, it’s important to consult a professional. Trouble sleeping is not weakness — it’s a sign your body needs help. Breathing Exercises for Stress and Sleep If stress is the barrier between you and a good night’s sleep, your breath is the reset button. Box breathing (4-4-4-4) → balances the nervous system and reduces anxiety. Extended exhale breathing → inhale for 4, exhale for 6–8; proven to trigger the parasympathetic response. Diaphragmatic breathing → lowers cortisol, making it easier to fall asleep faster. Rituals to Boost Stress Resilience Here’s what top performers use to stay balanced: Sleep diaries: Track sleep duration, energy, and mood. Mindfulness: Visualisation improves focus and sleep quality. Recovery days: Balancing high-intensity training with mobility or rest prevents sleep disturbances and overtraining. Beyond the Gym: Why Healthy Sleep Fuels Everyday Life Better sleep doesn’t just mean better splits or heavier lifts. It means: More stable mood and resilience under stress. Sharper decision-making and cognitive function. Lower risk of illness and burnout. Feeling more energised in daily life. Sleep isn’t a luxury — it’s the foundation. Without it, both performance and mental health take a hit. Explore The Sleep Store Ready to turn recovery into a ritual? Browse more options in The Sleep Store — from teas and tinctures to adaptogens and aromatherapy. CHILL's Takeaway If you’re training hard but skimping on sleep, you’re leaving gains — and stress resilience — on the table. Sleep is not wasted time; it’s recovery time. At CHILL, we believe performance isn’t about doing more — it’s about recovering smarter. Your body and mind work best when they’re rested. 👉 Stress less. Sleep better. Perform stronger. FAQs How many hours of sleep is good for recovery? Most athletes need 8–10 hours for peak recovery, though individual needs vary. Does sleep actually help you heal? Yes — deep sleep stages release growth hormone, critical for tissue repair. Which stage of sleep is best for recovery? Slow-wave (deep) sleep is most important for muscle repair; REM supports brain recovery. Can poor sleep quality affect athletic performance? Absolutely. Poor sleep reduces reaction time, focus, and increases risk of injury. What is sleep hygiene and why is it important? Sleep hygiene refers to habits and routines that support good sleep, such as a consistent sleep schedule, limiting blue light, and creating a calm sleep environment. Are naps good for athletic performance? Yes — short naps improve alertness, while longer naps (60–90 mins) can support muscle recovery during intense training weeks. How do athletes deal with jet lag? Morning light exposure, strategic naps, and avoiding alcohol/caffeine help reset circadian rhythms faster.

You’ve probably seen it: fitness creators sitting in a bin of ice, entrepreneurs jumping into freezing lakes before sunrise, or wellness influencers swearing that their daily cold shower makes them unstoppable. Cold is trending - but does stepping into discomfort actually help with stress and recovery, or is it just another extreme wellness fad? The truth is more nuanced. There is real science behind cold water therapy, but it’s not a magic bullet. Let’s explore what actually happens to your body, what’s hype, and whether you really need to start your day with an ice bath. Cheat Sheet The hype: Cold exposure is marketed as the ultimate reset for stress, recovery, and “mental toughness.” The science: Cold water triggers the sympathetic nervous system, jolting your body into high alert. That’s why it feels so intense. The benefits: Possible boosts for mood, quicker recovery from exercise, and short-term stress regulation. The caveats: Not for everyone, especially if you have underlying medical conditions like high blood pressure. The alternatives: Breathing, meditation, and relaxation techniques that calm the nervous system, without the shivering. For a deeper dive, keep reading... Why Cold Water Therapy Is Everywhere Right Now Cold water therapy has become cultural currency. From NFL stars dunking in ice baths to the Wim Hof Method dominating TikTok, people are chasing extremes in search of control, recovery, or resilience. It’s no coincidence. In a world of constant stress, where many of us sit at screens all day, physically comfortable but mentally exhausted, deliberately adding cold is seen as a way to reset. It’s raw, it’s physical, and it makes you notice your body in the moment. But it’s also tied to hustle culture. Cold plunges are sometimes sold as proof of discipline, like if you can conquer the cold, you can conquer anything. That framing risks turning stress support into yet another competition. And at Chill, we believe support should fit your life, not add more pressure. How Cold Exposure Affects Your Nervous System The autonomic nervous system runs the show behind the scenes. It’s made up of the sympathetic branch (fight-or-flight) and the parasympathetic nervous system (rest-and-digest). Cold water therapy pushes the first button hard. Immediate response: Your body tightens, blood vessels constrict, and adrenaline surges. After-effects: For some, this quick stress can “train” the nervous system regulation, helping with it over time. Others just feel wiped out. Short bouts of cold water can help with nervous system regulation, but the benefits depend on context. If you’re already in constant stressful situations, your system may not need more shock, it may need gentler tools like relaxation and meditation. Ice Bath vs Cold Shower: What’s the Difference? Not all cold exposure is created equal. Ice bath: Full immersion, often around 10–15 minutes, typically used by athletes for recovery. It’s intense, engages your whole body, and may help reduce muscle pain after heavy exercise. Cold shower: More accessible, shorter, and easier to fit into daily life. You can control intensity by adjusting water temperature and focusing on certain body areas like the feet or shoulders. Some people swear that the mental reset from even a 2-minute cold shower changes their whole day. Others step out only feeling fatigue and regret. It comes down to your system, your health, and your goals. Breathing Exercises, the Physiological Sigh, and the Wim Hof Method Here’s a key point: the real power of cold might not be the cold water itself, but what you pair it with. The Wim Hof Method combines cold water with structured breathing techniques. These breathing exercises help regulate your nervous system, shift you toward calm, and make the discomfort manageable. Even outside cold exposure, techniques like the physiological sigh, two short inhales followed by a long exhale, can help lower tension and create relaxation in the moment. That’s why many people report they can focus better after cold practice: it’s not just the water, it’s the control of breath and mind. What makes this powerful is how it interacts with chronic stress. When the immune system is constantly overworked by daily pressures, practices that guide the nervous system back into calm can reduce the overall load. Breathing this way may also support the immune system’s natural balance, making it more resilient. Paired with exposure to cold, the body learns to respond rather than react, helping regulate both stress and the immune system over time. In the bigger picture, these small rituals can act as buffers against chronic stress, teaching you how to return to steady ground when life feels overwhelming. Who Should Skip It (and Safer Alternatives) Cold exposure isn’t for everyone. If you have medical conditions such as high blood pressure or circulation issues, it can be risky. Always check with a professional if unsure. And if you simply hate the feeling, that’s valid - stress relief doesn’t require suffering. Alternatives that work: Gentle exercise like walking or stretching Relaxation rituals such as warm baths, music, or mindful tea breaks Breathing and meditation for quick regulation The Stress and Recovery Toolkit Beyond Cold Beating stress is about building a toolkit, not chasing extremes. If an ice bath excites you, great. If not, here are equally powerful options: Sleep: Small improvements to your routine can transform recovery. Exercise: Regular movement boosts both body and mind. Breathing and meditation: Low-cost, proven techniques to rebalance quickly. Nutrition: What you eat influences energy and steadiness. Connection: Talking with others can heal stress more effectively than going solo. Natural support: Magnesium blends, adaptogens like Ashwagandha, and superfood-based formulas. On CHILL.com, you’ll find curated options for calm, energy, and balance. The benefits come from consistency, not intensity. Even small rituals, done regularly, create lasting resilience. The Psychology of Choosing Cold There’s another layer to this: why do people seek out extreme cold in the first place? Control in chaos: In a world of endless notifications and uncertain futures, choosing discomfort can feel like reclaiming power. Identity and community: Sharing your ice bath on Instagram signals discipline and resilience, it connects you to others in the wellness world. Mind-body connection: For some, the shock of cold water is the fastest way to drop into the moment and quiet a racing mind. Understanding this psychology matters, because it shows that cold isn’t just about the body. It’s about meaning. And meaning can be found in many ways: from journaling to music to meditation. Practical Tips If You Want to Try It If you’re curious about experimenting, here are some simple guidelines: Start small: 30 seconds of a cold shower at the end of your normal wash. Pair with breath: Use breathing techniques to stay grounded and reduce difficulty. Notice the signs: If you feel dizziness, numbness, or extreme tension, stop. Your body is telling you something. Consistency over intensity: A little exposure over a few weeks will help your system regulate better than one dramatic plunge. Prepare your environment: Have a towel, warm socks for your feet, and time to rest afterwards. Remember, it’s not a race. This isn’t about proving toughness, it’s about learning how your nervous system responds and whether it helps you. Final Thoughts: Is Freezing Worth It? So, should you try cold exposure? Cold water therapy is a powerful tool for some, especially athletes using ice baths for recovery or people who enjoy pushing limits. But it’s not the only way to regulate your nervous system. If you love the challenge, lean into it safely. If you don’t, you’re not missing out. Other techniques, from the physiological sigh to a simple grounding walk, offer the same benefits without the shock. At CHILL, we believe stress support doesn’t have to be extreme. Whether it’s calm, power, or balance, the goal is the same: tools that help you beat stress and actually fit into your life. Stress Less. Live More.

When it comes to women’s intimate health, many of us have had to figure it out alone, with outdated advice, awkward conversations, and products that didn’t meet our needs. Questions like “is it normal to feel shame about my body?” or “are condoms causing irritation?” often go unasked, leaving people to figure things out themselves. Dr. Sarah Welsh saw this problem up close as a gynaecologist and decided to do something about it. In 2017, she co-founded HANX, a science-backed sexual wellness brand focused on safe, effective contraception (including condoms for sensitive skin), lubricants for menopause dryness, pregnancy supplements, and even a natural libido booster for women. Alongside her co-founder Farah Kabir, Sarah set out to challenge outdated products, break societal stigma around natural bodily processes, and close the knowledge gap created by inadequate sex education and shame-based messaging. We sat down with Sarah to talk about myths that won’t die, the problem with mainstream condoms, why lubricant deserves a little more respect, and her take on natural aphrodisiacs for women. From Doctor to Founder: Why Sarah Left Medicine for Vaginal Care Products Q: What made you quit your job for sexual wellness entrepreneurship?As a gynaecology doctor, I saw firsthand how underserved women especially are when it came to intimate health, especially with a lack of products that were both safe and pleasure focused. I co-founded HANX because I was tired of seeing outdated, male-centric products on the shelves that left women with soreness, itching and UTIs. I wanted to create a brand that genuinely put vaginal health first, with transparency, clinical insight, and no shame. Vaginal Myths, Intimate Shower Gels, and What We Should (and Shouldn’t) Be Using Q: What’s one myth about vaginal health you wish everyone would unlearn?That vaginas need to be constantly cleaned or scented. They don’t. Vaginas are self-cleaning! Over-washing or using perfumed products can actually do more harm than good by disrupting the natural balance. The Biggest Gaps in Women’s Health Education Q: In your experience, what’s the biggest gap in women’s health education today?That it’s taught reactively, not proactively. We’re often only taught about our bodies in the context of pregnancy or periods. There’s so much more to understand, from pleasure to hormones to autonomy. The majority of women suffering from illnesses such as Endometriosis or PCOS, are not taught about these conditions in schools nor are medical professionals. Ensuring there is a comprehensive education around women’s health conditions allows for correct diagnosis and compassionate care. Consent, Communication and Pleasure: How Sex Education Should Change Q: If you could rewrite sex education in schools, what would you actually teach?I’d start with consent, communication, and pleasure, because they’re just as important as anatomy and STI prevention. Sex ed should empower, not shame. It should be inclusive, factual, and reflect real experiences, not just textbook scenarios. Condom Innovation and Hormonal Health Q: What was the first product you knew HANX had to create - and why?Condoms. It seemed wild to me that we didn’t have condoms designed with vaginal health in mind. Most were full of unnecessary chemicals or packaged like nightclub flyers. I saw so many women in my clinic suffering from chronic UTIs and irritation from the chemicals found in mainstream condoms. We wanted to offer medical-grade products that people actually wanted to carry in their bags. Science-Backed Sexual Wellness and Product Development Q: Has being a gynaecologist shaped how you approach product development?Massively. Every product we create is rooted in science and safety. My clinical background means we never compromise on quality, because I know what’s at stake when we do. Our community is also one of the most important things we consider when approaching product development. We ask them what they want from us and we do our very best to give that to them!  Understanding Hormones Beyond Periods and Pregnancy Q: What’s one thing people get wrong about hormones?That they’re only relevant during your period or pregnancy. Hormones influence everything! Mood, sleep, libido, skin, energy levels. Understanding your hormonal rhythm is key to understanding yourself. The Most Underrated Intimate Health Product Q: If vaginas had a PR agency, what would their rebrand headline be?Controversial: I don't think vaginas need a rebrand! It's the outdated attitudes towards a very normal part of our bodies that really need reshaping. If I ran a PR agency for vaginas, I'd focus on changing those perspectives: squeamishness, body shaming and ignorance need to go. Cutting Through the Noise: How to Tell If Wellness Trends Work Q: What’s the most underrated product or ritual for intimate health?Honestly, lubricant. It gets a bad rep, and no it’s not just for “dried up old ladies” (thanks for that one, Superbad). It’s not just for sex; it’s about comfort, confidence, and respecting your body’s needs. Q: How do you separate fact from fad in a world flooded with wellness trends?I would always ask, is there science behind it? Is it fear based marketing? Is it trying to solve a problem that’s not really a problem? At HANX, we take trends with a healthy dose of skepticism, your health should not be a trend. The Questions We Should Feel Comfortable Asking Q: What’s something you wish more people felt confident asking their doctor?“Is this normal?” So many people worry in silence about discharge, odour, pain, libido. Often there’s a simple explanation or solution. No topic is too small or too embarrassing for your health. Tackling Taboo Topics and Industry Backlash Q: HANX tackles a lot of taboos - has there been any backlash, or was the world more ready than we think?Definitely both. We’ve faced challenges, whether it’s advertising restrictions or the word “vagina” being flagged. But we’ve also seen incredible support and hunger for honest, science-backed conversations. People are ready, they just need permission to speak up. A Milestone Worth Remembering Q: What’s one milestone moment in your HANX journey that really stuck with you?Seeing our products in mainstream retailers for the first time. It felt like a real shift, like the world was catching up with what we knew people needed. Also, hearing from customers who say HANX helped them feel seen or empowered. That’s what keeps me going. Breaking the Cycle of Shame Q: What would you say to someone who feels shame about their body’s natural functions?You are not alone. Shame thrives in silence. But your body is doing exactly what it’s designed to do, and it deserves care, not criticism. Talk about it. Ask questions. The more we normalise it, the less power shame has. Why Women’s Intimate Health Deserves More Attention Dr. Sarah Welsh isn’t just talking about better sexual awareness, she’s building it, one science-led, stigma-free product at a time. From condoms designed for comfort and sensitive skin to pregnancy supplements with folic acid and iron, through to lubricants for menopause dryness and a libido-boosting product for women, HANX is redefining what wellness looks like. Their mission? To tackle outdated products, break down shame, and close the knowledge gap with expert-led resources and innovation that puts women’s health first, from first-time sex to menopause and everything in between. Her take? Shame has no place in healthcare. And when we stop whispering about things like hormones, discharge, and how to improve vaginal health naturally, we finally get the support we’ve been missing. Your body isn’t embarrassing. It’s brilliant. It deserves care that works. Curious to try HANX? Explore their full range of condoms for sensitive skin, lubricants for menopause dryness, pregnancy supplements, and more intimate health essentials here.

Brothers, creators, and wellness disruptors Simon and Andrew Salter are on a mission to reimagine what it means to feel good. DIRTEA isn’t just a supplement brand; it’s a movement rooted in centuries-old wisdom and powered by today’s science. Their journey started with a simple question: What if the future of health didn’t lie in doing more - but in doing better? At DIRTEA, they’ve built something remarkable. A brand that bridges old and new, nature and innovation, stillness and performance. Their goal? To make functional mushrooms part of everyday life - not as a trend, but as a trusted, timeless tool for clarity, balance, and resilience. We caught up with the Salter brothers to talk about burnout, brotherhood, building movements - and the small rituals that change everything. 1. You’ve both had such a unique journey - from launching a global campaign about men’s health to creating DIRTEA. What first sparked your interest in wellbeing, and how has that evolved over time? SIMON & ANDREW: Growing up, we were surrounded by a generation that approached health reactively. Seeing your doctor regularly was normal - but the depth of knowledge shared, or time spent understanding the root causes? Not so much. It wasn’t their fault; it came from a legacy of not knowing better. Our parents, our schools, even our food systems were all wired to respond after the problem had occurred. We were taught biology by dissecting frogs, but no one taught us how to understand our own biology. The curriculum didn’t teach us how to regulate stress, manage energy, or optimise our minds. It didn’t teach us to prevent disease - only how to identify it once it showed up. By 2019, we had already begun our mission with Feeling Nuts, pushing conversations around men’s health into the mainstream. But our deeper personal journey had already begun. We became obsessed with the idea of prevention over cure - how to live in sync with our circadian biology, ancestral rhythms, and natural medicine. We leaned into nature, ancient practices, and tools that today are gaining mainstream traction - but back then were seen as fringe or “woo woo.” Simon, in particular, was quietly doing it all - mouth taping, grounding, cold immersion, sauna, forest bathing, journaling under trees. Things that were once labelled eccentric are now going viral on TikTok. And the reason is clear:We are living in an era where stress has become a status symbol. Burnout is branding. If you're not always plugged in, you're falling behind.It’s not ambition anymore - it’s addiction. DIRTEA was born out of that paradox. Out of the noise. We wanted to create something that helps people slow down, reconnect with nature, and reclaim their health - not with gimmicks, but with tools rooted in thousands of years of wisdom and backed by modern science. 2. Let’s talk about mental wellbeing. Was there a point in your journey where things felt out of balance - and what helped you start finding your way back to yourself? SIMON: Oh yes - stress was accepted, even glorified, in the early stages of building our companies. We weren’t educated about the impact on the body, so it was easy to ignore. But when you run on empty long enough, the body pushes back. And when it does, it’s not subtle. Anxiety. Fatigue. Panic. And worst of all - not knowing why. That tipping point, as uncomfortable as it was, became our moment of awakening. We started asking different questions. What if the solution wasn’t more hacks or more hustle, but a return to what’s always been there? Rest. Rhythm. Ritual. Nature. Mushrooms. The wisdom of the ancients, backed by the science of now. That curiosity became our compass. That breakdown? It led to the breakthrough. 3. #FeelingNuts was bold, brave, and way ahead of its time. What made you want to talk openly about male cancer and vulnerability - especially in a world where that’s still a tough conversation for many? SIMON & ANDREW: Owning your mortality at a young age is devastating - especially when it comes to something like testicular cancer. What hit us hardest was this brutal truth that: every death from testicular cancer is needless when caught early. It’s one of the most curable forms of cancer - if people know how to check and aren’t too ashamed to talk about it. The turning point came when we met Wendy Gough, who had lost her son to testicular cancer. She handed us the emotional and practical tools to make a difference - and in many ways, gave us the permission to take her life saving message and turn pain into action. What we did understand was culture - how people communicate, connect, and share. Our aim was to make this message entertaining, human, and impossible to ignore. This was 2014. Vine was exploding. Instagram was becoming the platform. And everyone wanted their five minutes of fame. We knew if we could package the tools of how to keep in check and turn it into a peer-to-peer social challenge - something bold, even ridiculous, like a “crotch grab” with the hashtag #FeelingNuts - we could hack the algorithm of attention. We collaborated with comedians, creators, and celebrities - people like Ant & Dec, turned them into a pair of testicles to teach the public how to check themselves. Stephen fry educating how to check. We then understood the concept of how people like to challenge their community so we kicked off a crotch grab challenge that became the tipping point when the likes of Hugh Jackman, Ricky Gervais, Cara Delievinge One direction, and Nigel patrick harris accepted the challenge the movement became so big, We got Jack Whitehall to host a Channel 4 prime-time special. The world responded. The campaign reached over 1.5 billion people Spread across 157 countries Was covered by MTV, who said we came close to “breaking the internet" It was a cultural movement disguised as entertainment. We didn’t just raise awareness - we broke the silence. So why did we do it? Because if not us, then who? And if not now, then when? This was Wendy Gough's message, we were an extension of her mission. We’ve always believed in big ideas that create real change - and #FeelingNuts proved that when you combine purpose with creativity, the impact can be seismic. 4. DIRTEA’s all about natural support, daily rituals, and feeling good from the inside out. What role has functional mushrooms played in your own routines - not just physically, but mentally and emotionally too? SIMON: It's a small vote for the identity I reinforce: I value clarity, calm, and long-term health. Habits are the compound interest of self-improvement. Functional mushrooms became part of my day because they fit into a broader ritual - morning writing, movement, focused work. and they support the systems I rely on. I’m not chasing a spike in energy; I’m investing in resilience.  For me a real change comes from what you repeat and what mushrooms have become for me. A way to cast a vote every day for a healthier, sharper, calmer version of myself. 5. Running a brand, staying creative, and looking after your wellbeing - it’s a lot. What’s helped you both stay grounded when life gets hectic? SIMON: Two words: emotional insurance. That’s what we are to each other. We’re not just co-founders - we’re brothers, and that bond is ironclad. When things get heavy - and trust me, they can and will - having someone who’s in the trenches with you, who sees you, calls you out, and has your back unconditionally, that’s the difference between burning out and staying in the game. We want each other to grow. it s a rarity that keep DIRTEA alive  We live in a culture I believe that can sometimes worship the solo hero. The entrepreneur who grinds alone, never cracks, never asks for help.  The truth is, challenging times are on the horizon and it will question everything. And when that happens, what matters is who’s standing next to you when the lights are off and the noise is gone. For us, it’s this rare combination: radical support, honest feedback, and the ability to say “I’m not okay” without it being a weakness. We have learnt that is not soft - that’s what keeps us mentally aligned. 6. We talk a lot at CHILL about unlearning habits that no longer serve us. Was there a moment when either of you realised you needed to change how you looked after yourselves - and what did that shift look like? SIMON: There wasn’t one dramatic “aha” moment - it was more like a slow erosion. A quiet realisation that a lot of the things we once thought were fun, normal, or even necessary… were actually not serving our best interest for a future for the greater of good for our body and mind We started shedding the fake dopamine hits - late nights, people that didn't serve our pursuit, chasing the night, drinking too much, waking up with a foggy head and pretending that pushing through was some kind of badge of honour.  Now? We chase the real dopamine, cold, heat, meditation, journal, and drink rarely. We worship our sleep. We choose environments, habits, and people that compound positively. Not because it sounds good in a wellness post - but because there’s literally no upside to feeling low in the morning. In a world addicted to stimulation, the real flex is saying no. 7. For anyone out there feeling stuck, stressed, or like they’ve lost their spark - what’s one small thing you’d suggest they try, just to get started again? SIMON: Before you journal, manifest, or prayer - just get outside and sweat. Walk. Run. Lift. Breathe. Our body is the most underutilised antidepressant on Earth. 8. And finally… you're brewing your favourite DIRTEA blend. Where are you, who are you with (if anyone), and what about that moment feels like your version of ‘wellness made simple’? SIMON: Ah mate… I’m in Costa Rica, deep in the jungle, where the trees hum and the ocean’s just a short barefoot walk away. I’m standing on the sand, feet grounded where the tide kisses the shore, watching the sun rise slow and golden. My (future) wife is next to me, calm and glowing, and my kids are hanging off me - rolling in the sand, laughing, wild and free. There’s no phone. just…this . The kind of moment where time dissolves and you remember that most of the things that truly matter - sunlight, breath, connection - are free. I’ve got a hot cup of DIRTEA in hand - probably cacao or lion’s mane - and I’m sipping it slowly, savouring not just the drink, but the stillness, and the love all wrapped into one. That, to me, is wellness made simple - when you’re so rooted in the now, nothing else matters.  From bold ideas to quiet rituals, Simon and Andrew Salter are reimagining modern well-being, using the power of functional mushrooms to create simple, daily rituals that help us slow down, think clearly, and live more sustainably. Through DIRTEA, they’ve created more than a brand: they’ve built a space where ancient practices meet modern life. Whether it’s a morning cup of Lion’s Mane to spark clarity or a rich Cacao blend to anchor the moment, each ritual is an invitation to be more present, more intentional, more grounded.  Curious? Try DIRTEA for yourself and experience how small daily rituals can shift the way you move through your day!

Meet the founder of Full Power Cacao, where wellness, connection, and personal growth come together, one cup at a time. Liam Browne created this brand not just as a product, but as a way of life rooted in purpose, presence, and community. For Liam, cacao isn’t about chasing perfection or quick fixes. It’s about slowing down, tuning in, and creating space for joy and real transformation. His journey hasn’t been a straight line - it’s included moments of deep challenge, reflection, and renewal. But along the way, Liam discovered something that helped him reconnect with himself in a more honest, grounded way: ceremonial-grade cacao. What started as a personal practice soon became a mission to help others feel more connected, more alive, and more Full Power. We caught up with Liam to talk about mental health, daily rituals, and what it really means to build a life (and a brand) around healing and heart. Tell us a bit about yourself - who are you beyond the bio?LIAM: Honestly, there’s not much beyond the bio - what you see is what you get. My life’s all about spreading Christ-consciousness, the yogic path, and helping people awaken to the greatest version of themselves. FULL POWER CACAO isn’t just a business - it’s my life’s purpose. It’s how I share joy, authenticity, and a deeper sense of meaning with the world. I’m big on laughter, fun, realness. I want people to own their story - not to dwell on where they’ve been, but to focus on where they’re going. And make sure that destination is powerful, beautiful, and FULL POWER. Outside of that? I love football. Manchester City are my team. It’s one of the few things that lets me totally switch off and be present. But even that’s part of the path - finding joy in the little things. FULL POWER CACAO is how I serve the bigger picture. One person at a time... or sometimes 300 when we’re doing ceremonies. Was there a moment you realised your mental health was struggling? What did that look like for you?LIAM: Yeah - when my mum passed away in 2007, it knocked me off my axis. I was living in London, doing loads of drugs, selling drugs - just fully in that chaos. I had this story in my head that mental health stuff was for Southerners or soft people. Lads like me - from council estates in Manchester - we didn’t get depressed. We just cracked on. But that wasn’t true. When I lost my mum, I lost everything. I was completely numb. The turning point came when I got arrested with a serious amount of drugs. Suddenly I was facing prison time, and it shook me to my core. I started going to AA meetings - even though I didn’t really consider myself an addict - and working through the 12 steps. That’s when I started seeing that I was the common denominator in all my problems. It was never them - it was always me. It was a long process. Six years of suicidal thoughts, of waking up feeling like life had no point. I’d lost my spark. The part of me that used to light up a room, make people laugh - it was gone. Or so I thought. What was really happening was that the old version of me was dying, and the real me was starting to emerge. That process is painful - peeling back all the ego, the stories, the old programming - but it’s worth every second. What helped you start to move through that period? Were there any key shifts or turning points that stand out? LIAM: The 12 steps started it. Moving back to Manchester helped. Getting into yoga and meditation - even though at first I was maybe like, nah, that’s not for me. But then I went to India, found the spiritual path, and everything changed. A massive moment for me was on a Buddhist retreat, when I heard this teaching that anger is a choice. I’d always thought it was something that just happened to me - like I had no control over it. But realising I had a choice in how I responded? That was a game-changer. It was like two stone of weight lifted off my shoulders. From there, it was about showing up. Every day. Doing the work. Yoga, breathwork, study, practice. It’s not glamorous, but it’s where the transformation happens. How has working with cacao supported your mental health journey - and how did that lead to creating Full Power Cacao?LIAM: Cacao’s been massive. It’s like this ally that’s always there - supporting your clarity, your focus, your emotional state. It’s loaded with feel-good chemicals like phenylethylamine, tryptophan, dopamine, serotonin - all in gentle, natural amounts. But honestly? It’s not just about what’s in it. It’s about what it represents. For me, cacao brought purpose. Creating FULL POWER CACAO gave me a reason to get up in the morning. It aligned with everything I’d been building toward - my healing, my path, my mission. I couldn’t have launched it until I’d done enough work on myself to lead from a place of authenticity and integrity. And I’ve found that the more I give to cacao - the more I serve its spirit - the more abundance comes. In energy, health, wisdom, community, finance. FULL POWER CACAO is a mission, a movement. Not just a product. When things were tough, did you feel able to talk about it - or did it feel like you had to carry it alone?LIAM: I did talk to friends, but when you’re deep in it, there’s always that fear you’ll bring others down. I was searching for help, for something - but it took a while to understand that real support exists. And once you get that, and you accept that no one’s going to save you for you, then you start to open up. And that helps a lot. What’s been most helpful in looking after your mental and emotional wellbeing over the years?LIAM: Yoga. No question. The postures, the breathwork, the stillness - all of it. It helps you shed what’s not serving you and remember who you really are. When you’ve got purpose, things start to line up. You feel more steady. You start living with intention. And emotionally, it’s about release. I believe real masculinity is about being able to cry. To feel. To be raw. Not performative - not crying all the time just to show it - but having that capacity to feel deeply and then move forward with strength. You went on Dragons’ Den - not exactly a low-pressure setting! How did you prepare for that experience, and do you have any tips for staying grounded in nerve-wracking situations?LIAM: For me, it was all about mindset. I didn’t see it as the be-all and end-all. I’d already decided FULL POWER CACAO would be a success - with or without investment. That flips the script. You walk in offering them something, not begging for approval. That’s powerful. Before we went in, I did breathwork. I chanted mantras in the hallway. I called in the energy of cacao, trusted in the spirit that guides this whole thing. And I stayed busy beforehand — didn’t overthink it. I knew my worth. I knew my numbers. The rest was out of my hands. If someone reading is having a hard time right now, what would you want them to know - from someone who’s been there?LIAM: You have to show up for yourself. That’s the first step. Start identifying what’s not serving you. Be honest. Brutal, even. Cut it out. Replace it with things that feed your soul - yoga, meditation, breathwork, time in nature, stillness. Stop drinking. Stop numbing. And realise: you can flick the switch. You can decide - right now - that you’re going to figure this out. You’re going to move toward joy. But you have to let go of the old to welcome in the new. That’s the work. And finally... you’re off to a deserted island. What three things are you bringing with you? LIAM: A water purifier. Mala beads so I can chant mantras. And a machete - for coconuts and general survival. I thought about a hammock too, but I’ll build one. Hopefully this island’s somewhere warm, not the Outer Hebrides or something! But honestly, it sounds like bliss. A chance to go deep, meditate, and just be.

The holiday season is the perfect time to celebrate, recharge, and show appreciation to the people who light up your life—and maybe even yourself! This year, why not focus on gifts that bring wellness into every day, beyond just the festive sparkle? We’ve rounded up ten unique wellness gifts that make it easy to embrace self-care, connect with loved ones, and enjoy a season of true comfort and joy. Whether you're looking for wellness gifts for loved ones or the best wellness gifts 2023, these ideas have you covered. 1. Choc-O-Shroom by Quirky Monkey Cosy up with a cup of Choc-O-Shroom—a decadent mix of raw cacao, cinnamon, and functional mushrooms like Reishi, Lion’s Mane, and Cordyceps. These adaptogenic mushrooms are known for their energy-boosting properties, making this hot chocolate blend more than just a treat. There’s even a touch of Maca Root for an extra wellness lift, making it ideal for those seeking gifts to improve wellbeing in the new year. Why it’s a great gift: Vegan, keto-friendly, and gluten-free, this UK-made blend is the perfect choice for those who want to enjoy a relaxing holiday wellness gift. It's ideal as a festive self-care treat for friends or a relaxing ritual for yourself. 2. Dandy Smoke Non-Alcoholic Spirit by Crossip For a holiday drink without the hangover, Dandy Smoke is a fantastic non-alcoholic gift option. This spirit features smoky lapsang souchong tea, pine, and warming spices like cinnamon and ginger. Perfect for making festive mocktails, this alcohol-free alternative brings all the complexity of a dark spirit—without any of the downsides. Why it’s ideal for gifting: Pair it with Coke and lime for a rich, alcohol-free drink with a holiday twist. Non-alcoholic holiday gifts like this one make it easy to enjoy seasonal celebrations without sacrificing wellness. 3. The Ultimate Relax & Unwind Pamper Set by Clarity Blend The Ultimate Relax & Unwind Pamper Set is a five-piece set filled with aromatherapy favourites to help anyone enjoy a stress-free season. With Mind Spa Bath Salts, Sweet Dreams Body Oil, a lavender-scented eye pillow, and more, this set promotes deep relaxation and restful sleep—making it one of the best stress-relief holiday gifts on the list. Why it’s perfect: Packaged in recyclable materials, this sustainable holiday gift combines luxury with eco-consciousness. It’s a thoughtful way to give loved ones a slice of calm, and it’s ideal as a self-care gift for Christmas. 4. Get Closer Conversation Game: Table Talk by Intelligent Change Help loved ones connect on a deeper level this season with Table Talk, a card game offering 50 conversation prompts to spark open, meaningful discussions. This unique wellness gift encourages real connection, making it perfect for dinner parties or intimate gatherings with friends. Why it’s a meaningful gift: Perfect for those who value connection and quality time, this gift for the festive season fosters laughter, closeness, and understanding—things we all need more of. 5. Unwind by Amphi Botanicals The holidays can be busy, and Unwind by AmphiBotanicals is designed to help anyone de-stress. This adaptogenic blend of cacao, magnesium, and ashwagandha works to calm the mind and body, making it one of the top self-care gifts for Christmas for a little post-holiday relaxation. Why it’s a must-have: Great for gifting or personal use, Unwind is the perfect addition to any wellness routine, offering a soothing, relaxing experience to counter holiday stress. 6. Rebound Recovery Pack Rebound Recovery Pack is the ultimate companion for holiday parties, helping with energy, immunity, and mood support. These party recovery packs, filled with 100% clean nutrients and botanicals, make it easy to enjoy celebrations without the dreaded next-day fatigue. Why it’s a go-to gift: This UK-made, vegan-friendly pack is a wellness gift for the festive season that can be used anytime someone needs a recovery boost, making it both practical and thoughtful. 7. Positive Energy Scented Candle by Aery Living Nothing lifts the mood quite like a beautiful fragrance. The Positive Energy Scented Candle combines zesty grapefruit, vetiver, and mint for a refreshing aroma that’s perfect for the festive season. With a 45-hour burn time, this eco-friendly gift brings brightness and energy into any space. Why it’s a fabulous gift: Made in England with sustainable ingredients, this candle is a sustainable wellness gift that’s sure to light up anyone’s day. 8. Cherry Oatmilk Chocolate Bar by Otherly Indulge in the festive season with the Cherry Oatmlk Chocolate Bar*, a vegan-friendly treat made with oat powder and candied cherry. With 43% cacao and a smooth, creamy texture, it’s a plant-based delight perfect for any chocolate lover. Why it’s a top pick: Ideal as a stocking stuffer, this is a vegan-friendly gift that’s as indulgent as it is kind to the planet. 9. MYCO Bundle by Arbor Vitamins For those interested in adaptogenic wellness, the MYCO Bundle by ArborVitamins is a one-stop-shop for organic mushroom powders that support energy, focus, and stress relief. This two-part bundle features MYCO Morning and MYCO Night blends, making it one of the best wellness gifts for a stress-free holiday season. Why it’s a perfect gift: With immune-boosting and anti-inflammatory effects, this adaptogenic gift is ideal for anyone looking to prioritise health and wellness. 10. Zen & Night CBD Drops Bundle by Goodrays Bring calm and balance to the season with the Zen & Night CBD Drops Bundle by Goodrays. Featuring two CBD blends, Zen Drops for daytime focus and Night Drops for restful sleep, this gift helps reduce stress and improve sleep. Why it’s worth gifting: These THC-free, vegan, and gluten-free drops are a premium gift for relaxation and self-care. Perfect for anyone who could use some calm, they’re a natural way to unwind during the festive season. These wellness gifts bring relaxation, joy, and self-care into any holiday routine, helping you and your loved ones start the new year with refreshed energy and peace of mind. Whether you’re looking for the best wellness gifts 2023, or eco-friendly self-care gifts for Christmas, each of these options promises long-lasting benefits well into the new year.

Menopause is a natural transition that every woman experiences, but it often brings physical, emotional, and mental challenges that can feel overwhelming. From sleepless nights to hot flashes, mood swings, and joint pain, this phase of life can affect women in profound ways. At OTO, we believe menopause shouldn’t just be endured—it’s a time when women should feel supported, empowered, and able to thrive. That’s why we created The Menopause Complex—a carefully formulated solution designed to transform the menopause experience for good. What makes us different? Unlike many other menopause products, OTO’s approach doesn’t rely on hormonalinterventions. Instead, we’ve embraced the power of nature. Our Menopause Complex is packed with all-natural ingredients, including vitamins, minerals, adaptogens, and nootropics, scientifically proven to help reduce menopause symptoms in a healthy, balanced way. We call these Nutridaptives—natural elements that work together to harmonise the body and restore balance. Thriving not just surviving This is what we aimed to achieve with our Menopause complex. Stock piled with things to help with energy, mood, immune system, skin hair and nails and all the things that will make you feel better and beautiful. To us menopause isn’t just about enduring symptoms. We have found a way to help you thrive and we hope you love it as much as we do here at OTO. The power of natural ingredients At the heart of The Menopause Complex are six hero ingredients, each selected for its unique ability to support women through the challenges of menopause. These natural powerhouses make up part of the 10 powerful nootropics and adaptogens and 11 essential vitamins and minerals that work together to offer over 79 science-backed health benefits.  Dong Quai Root – Known as the “female ginseng,” this adaptogenic herb helps regulate mood and emotional balance, providing relief during hormonal fluctuations. Korean Ginseng – A natural energy booster, Korean Ginseng enhances stamina and supports the immune system, helping you feel more energised and resilient. Vitamin D – Essential for bone health, Vitamin D helps maintain strong bones and supports overall well-being, especially important as hormonal changes affect bone density. Iodine – Critical for healthy thyroid function, Iodine helps regulate metabolism and energy levels, providing balance to the body’s systems during menopause. Vitamin B6 – This essential vitamin helps reduce tiredness and fatigue, supporting cognitive function and keeping you feeling alert and focused throughout the day. Evening Primrose Oil – Renowned for its ability to relieve hot flashes and support hormonal balance, Evening Primrose Oil provides soothing relief during the toughest symptoms of menopause. Gemma Colao - Founder of OTO  The motivation behind The Menopause Complex was a personal one to OTO founder, Gemma Colao: “Hormonal fluctuations have the power to completely disrupt our lives—whether through monthly cycles, perimenopause, or menopause. For me, managing hormones has been incredibly difficult. It’s not just a matter of age; my sister, who was diagnosed with breast cancer in her thirties, experienced early menopause due to her treatment. My mother went through menopause at the same time, while also battling breast cancer. This stage of life, which I hadn’t given much thought to, suddenly became central to my world. I quickly realised how little it’s discussed and how often women are left to deal with it quietly, without the support or conversation they deserve. Through OTO, I knew we had to do something about it. It wasn’t just about creating another wellness product, but developing something that truly makes a difference—something that helps women regain balance and feel empowered during this transformative time." A Holistic Approach to Wellness The Menopause Complex isn’t just another supplement—it’s a holistic solution that’s as beautiful as it is effective. We wanted to create something women could feel proud to own and display, not something to be hidden away. Designed with women’s health in mind, its premium natural ingredients work in harmony with the body’s hormonal shifts, helping to ease symptoms like hot flashes, mood swings, and fatigue. Our formula is more than a quick fix; it’s a comprehensive approach to wellness, empowering women to embrace menopause with strength, grace, and confidence.

Here at Chill, we're all about banishing stress and discovering that perfect life balance. And you know what our magic formula is? It's a conversation as lively and refreshing as a sip of Punchy itself! So, let's kick back, take a sip, and delve into their mission for carbon neutrality. And, believe it or not, we'll also uncover the captivating spirit animals that bring their flavors to life.