Emerging research is beginning to suggest that this humble compound may do far more than just support physical strength at the gym, with intriguing implications for energy, ageing and even how our brains function.

So should we all be taking creatine to bolster our grey matter and potentially ward off cognitive decline? As ever, we turned to Form’s resident nutrition expert, Dr Adam, to weigh up the evidence.

Why the brain needs creatine in the first place

To understand the potential benefits of creatine supplementation, we must first revisit the role creatine plays in the body.

Creatine – more specifically phosphocreatine (PCr) – provides an ultra-rapid means of recycling ATP, the energy currency of the cell. By donating a phosphate in a single-step reaction catalysed by creatine kinase, one molecule of PCr can regenerate one molecule of ATP. This system can produce ATP around ten times faster than traditional glucose oxidation, but it is short-lived. After just a few seconds, creatine phosphate stores are depleted, meaning it is only effective for brief bursts of rapid energy demand.

The brain is one of the most energy-hungry organs in the body, consuming around 20–25% of our total metabolic rate. It is also the body’s priority glucose consumer – a key reason blood glucose is so tightly regulated to ensure a constant supply.

While glucose oxidation remains the brain’s primary energy pathway, it is now well established that the brain also relies on phosphocreatine. Not only does PCr support rapid ATP production, it also plays a role in regulating mitochondrial function and acting as a temporal energy buffer. High concentrations of PCr are found in the brain’s grey matter, particularly within the cerebral cortex and cerebrum, helping to keep the working brain energised.

What creatine actually does for brain function

Given both its role and its location in the brain, creatine has been linked to higher-level functions associated with the cerebral cortex, such as thought, memory, and language, as well as cognitive processes governed by the cerebellum, including the execution of complex, skilled tasks.

From a health perspective, PCr has also been proposed to play a neuroprotective role, although much of this evidence currently comes from animal research. These studies suggest creatine may reduce neurotoxicity and amyloid toxicity  – the latter being associated with the accumulation of beta-amyloid plaques that disrupt communication between neurons, a hallmark of Alzheimer’s disease.

Taken together, the mechanistic importance of creatine to brain health is compelling. But what does this mean in practical terms – and can supplementation actually make a difference?

Why boosting brain creatine isn’t as simple as muscle

A substantial body of research supports the benefits of increasing available PCr through supplementation, particularly given the finite nature of this energy system. However, the vast majority of this work focuses on skeletal muscle, where creatine is strongly associated with improvements in muscle performance, function, and mass  – especially when combined with resistance training and adequate protein intake.

Whether the same applies to the brain is less clear.

Skeletal muscle contains the highest concentration of PCr in the body (approximately 20–30 mmol/kg of tissue, or around 120 mmol/kg of dry muscle). By contrast, PCr concentrations in the brain are much lower, at roughly 5–10 mmol/kg.

The capacity to increase these levels through supplementation also differs. Muscle PCr can rise by 20–30% following supplementation, whereas increases in brain PCr appear to be far more modest. Even high doses of creatine (around 20g per day) may only raise brain PCr by an average of 9%, and this effect is most commonly observed in older individuals who may already have lower baseline levels.

Unlike muscle, brain PCr appears to be tightly compartmentalised and largely dependent on creatine synthesis within the brain itself, rather than uptake from circulation. This has led to interest in guanidinoacetic acid (GAA), a natural derivative of the amino acid glycine and a direct precursor to creatine. GAA may be more effective at increasing brain PCr, although continuous supplementation raises concerns around potential side effects and possible neurotoxicity.

That said, supplementation may still benefit the brain indirectly. Increasing PCr in muscle could support brain health through a proposed “muscle-brain axis”.

Does creatine really improve memory and focus?

Randomised controlled trials investigating creatine supplementation and cognitive performance tend to be small and short in duration. However, several systematic reviews and meta-analyses have attempted to synthesise this evidence.

The headline conclusion often cited is that creatine supplementation may improve certain aspects of cognition, particularly memory and attention. These effects appear to be more pronounced in older adults, which aligns with what we know about age-related declines in energy metabolism.

However, most studies involve healthy individuals, with relatively few participants aged over 60. Many trials are also considered to be of fair or poor methodological quality, and there has been criticism regarding bias and limitations within the collective analyses.

In short, while the findings are promising, more robust and well-designed studies are needed to draw firm conclusions.

There is, however, good evidence that creatine supplementation can help minimise the cognitive impact of sleep deprivation. These effects are likely mediated through changes in muscle PCr and function, influencing the brain via the muscle-brain axis – potentially through myokines such as irisin and BDNF, which can cross the blood-brain barrier.

Creatine as a potential therapy for brain disorders

Creatine has also been explored as a potential therapeutic agent in neurological and psychiatric conditions, including Parkinson’s disease, Alzheimer’s disease, and depression.

To date, two large clinical trials have produced largely disappointing results. One five-year study involving 1,700 individuals with Parkinson’s disease, supplementing with 10g per day, showed no improvement in clinical outcomes and was terminated early. Similarly, the CREST-E trial, which examined up to 40g per day in over 500 individuals with Huntington’s disease for four years, found no benefit in slowing functional decline.

More recently, however, a small randomised trial in Alzheimer’s patients reported promising findings. Supplementation with 20g per day led to increases in brain PCr alongside significant improvements in cognitive performance. Other research has also demonstrated positive effects on mood and quality of life in individuals with depression.

These emerging findings suggest that PCr may still hold therapeutic potential, particularly in specific populations.

Importantly, some of these benefits may again be indirect. Improvements in muscle strength and function – well-established outcomes of creatine supplementation  – are associated with reduced risk of dementia, Alzheimer’s disease, and age-related cognitive decline.

So… should we all be taking creatine for our brains?

There is sound mechanistic reasoning to support a role for phosphocreatine in brain health, and the scientific literature contains genuine signals of promise  – albeit often at relatively high doses of creatine.

At present, more robust evidence is needed to fully understand how creatine supplementation can directly benefit the brain. However, the established importance of PCr for muscle function should not be overlooked, particularly given the growing recognition of the muscle-brain connection.

In other words, while creatine may not be a magic pill for brainpower, its broader role in supporting physical health could still have meaningful implications for how we think, age, and function over time.

The post We Know Creatine Builds Muscle – But What Could It Do for Your Brain? appeared first on Form - US.

But what if harnessing your volatile stress cycle response was less about blowing your budget on the latest wellness gadget and more about focusing on the simple pleasures in life – like blocking out time in your diary to visit your local art gallery?

Increasingly, researchers are uncovering the profound effect that great art can have on our mental wellbeing – regardless of whether you’re throwing paint on a canvas yourself or simply spending your weekend strolling through an exhibition.

What does science say about art and mental health?

From reducing stress and busting anxiety, to treating depression and building self esteem, art has been linked to all manner of impressive health benefits. So much so, that it’s now a widely accepted and prescribed form of psychotherapy treatment. 

Highlighting this point, in 2019, The World Health Organisation published a major report called ‘What is the evidence on the role of the arts in improving health and wellbeing?’.

The review looked at over 3000 health studies from around the world, and found that participation in the arts can benefit people at all stages of life, from early childhood development to end-of-life care. 

As well as helping to bolster mental health and increase resilience, the researchers uncovered that cultural projects can act as a type of social glue, helping to reduce loneliness by bringing disparate communities closer together.

Plus, it can also serve as a powerful type of walking mediation for people who struggle to power down their anxious thoughts. As mindfulness teacher and Form co-founder Natalia Bojanic explains: “Visual arts can serve as a portal to our inner landscape. For some people, sitting in stillness with their thoughts, feelings and emotions can be challenging, so adding movement can be a more inviting path to contemplation.

“Skilled artists also have the ability to be thought provoking, move hearts and create spaces that foster connection, which are all qualities that can deeply nourish our wellbeing.”

What does viewing art do to our brains?

Most people are familiar with the tingly buzz of seeing a world-class masterpiece in the flesh, but a project by the charity Art Fund aimed to map what’s actually happening to our grey matter when we feel this phenomenon, using special brain scanning technology.

A group of study participants wore EEG headsets while viewing famous pieces of art by Van Gogh, Monet and Cézanne, with researchers recording their brainwave patterns via immersive 3D visualizations.

The brainwave recordings revealed that when people viewed art they considered beautiful or aesthetically meaningful, the pleasure centers in their brains were activated, causing a release of feel-good neurotransmitters.

As Dr Ahmad Beyh, a neuroscientist and postdoctoral fellow at Rutgers University, explains: “We know that when a person views something that they find beautiful, for example, a face or an abstract art painting, their brain’s pleasure centres light up and its visual sensory centre is engaged more intensely. Studies suggest that this is accompanied by a release of dopamine.”

Aside from boosting your mojo, there may also be subtle benefits for your career too. A study published in the Journal of Cognitive Neuroscience found that viewing aesthetically pleasing artworks increased gamma wave activity in the brain – a type of fast wave which is associated with better cognitive function, leading to improved focus, concentration and problem-solving.

Who can benefit most from art therapy?

“Honestly, everyone,” believes Bojanic. “UCL recently published a major report featuring a series of longitudinal studies examining the impact of the arts on wellbeing.

“Some key findings from the report include better health and social behaviours in children and young people, improved mental health in adulthood and lower risks of depression and dementia in later life,” she explains.

“This research has definitely motivated me to take advantage of the incredible, and mostly free, opportunities we have to experience art all around us,” she notes, which could involve anything from visiting a major exhibition to simply stopping to admire some local street art. 

How can I maximise the benefits of viewing art?

In recent years, smartphones have changed our behaviour, and in today’s hyper-connected world, it’s near impossible to get through an afternoon without anxiously checking your notifications – a phenomenon highlighted by the fact that adults check their phones, on average, 344 times a day.

Before you head into an exhibition, Natalia suggests putting your phone on airplane mode so you can focus on soaking up the feel-good visuals, uninterrupted. “My main advice is to be present, stay open and allow yourself to feel,” she explains. “If you need some techniques to help, try walking more slowly than usual, pausing frequently, and taking deep, conscious breaths between spaces or experiences.” 

Most importantly, the Art Fund research suggests that we get the most bang for our buck when we gaze on artwork that deeply moves us – so if you’re intentionally looking to boost your mood this season, it’s worth spending some time researching artists and works that trigger big emotions.

The post Why Looking at Beautiful Art Could Lead to a Happier, Healthier Life appeared first on Form - US.

To unpack what science really tells us, I spoke to Dr. Caitlin Hall, neuroscientist and dietitian, about why this connection matters, how to nourish it, and the myths we should leave behind.

Constant Conversation

At its simplest, the gut-brain axis is a line of communication between two seemingly distant organs. But as Dr. Hall explains, it’s far more complex than just a single pathway.

“The gut-brain axis is the two-way communication system between our gut and our brain,” she says. “It’s not just one single pathway but a whole network of overlapping ones, involving the vagus nerve, hormones, the immune system, and the trillions of microbes living in our gut.”

These microbes, she continues, are especially important. “Our gut microbes produce all sorts of signalling molecules, like short-chain fatty acids (SCFAs) and neurotransmitters, that can influence how our brain functions and how we feel. At the same time, the brain can send signals back to the gut, affecting things like digestion, gut motility, and even the composition of the bacteria that thrive.”

In short, the gut and brain are constantly “in conversation”. And according to Dr. Hall, that dialogue has “a big impact on things like mood, stress, cognition, and overall mental health.”

Brain Food

If the gut and brain are speaking to one another, what we eat becomes part of that conversation. “What we eat plays a surprisingly big role in how our brain functions and how we feel,” Dr. Hall says.

One of the clearest examples is fibre. “Unlike sugar or protein, fibre isn’t digested by us – it’s digested by the microbes in our gut. When these microbes break down fibre, they produce beneficial compounds called SCFAs.” These compounds, she explains, do more than keep the gut happy. “They help reduce inflammation, keep the gut lining healthy, and can even signal directly to the brain through the bloodstream and the vagus nerve.”

In other words, a fibre-rich diet effectively “fuels” your microbes to produce brain-supporting compounds. “When we eat a diet rich in plants containing prebiotic fibre, from wholegrains, fruits, vegetables, nuts and seeds,” Dr. Hall says, “we’re essentially fuelling the gut microbes to produce more of these ‘feel-good’ compounds. Over time, this can support not just gut health, but also mental clarity, resilience to stress, and mood.”

So, which foods matter most? According to Dr. Hall, fibre is the standout macronutrient. “When it comes to ‘superfoods’ for the gut microbiome, prebiotic fibre is the real winner here. It’s found in foods like onions, garlic, leeks, bananas, oats and legumes.”

Healthy fats also play a role, including “walnuts and flaxseeds,” she says, “as they support brain cell membranes and help reduce inflammation that can affect both gut and brain.”

Here, variety is just as important as fibre or fats. “The more diverse your diet, the more diverse your microbiome tends to be,” Dr. Hall adds, “and a diverse microbiome is linked to resilience, stability and a steady supply of beneficial metabolites.”

Stress: The Myths and Misconceptions

Food is vital – but it isn’t everything. Stress, too, has a powerful effect on the gut-brain axis. “Stress can have a huge direct effect on the gut,” Dr. Hall explains. “When we’re stressed, the body releases hormones like cortisol, which can change gut motility, increase inflammation, and even alter the balance of our gut microbes.”

Chronic stress, she warns, is particularly harmful. “It can reduce beneficial bacteria and make the gut lining more permeable, sometimes called ‘leaky gut,’ which can trigger further immune responses. Because the gut and brain are in constant communication, these changes can then feed back to affect mood, sleep, and cognition, creating a kind of stress-gut loop.”

While probiotics are often marketed as the solution, Dr. Hall urges caution. “When people hear ‘gut-brain axis’ they think probiotics. Many people assume probiotics automatically improve gut and brain health, but the truth is we’re still far from having reliable, proven probiotics for the gut-brain axis.”

Their effects, she explains, are highly variable. “The effects of probiotics depend heavily on the specific strains, the dose, and the person’s existing gut microbiome. Some strains can support immune health, diarrhoea, and gut infection, but most have little effect on the gut and brain.” Her conclusion? “General ‘one-size-fits-all’ probiotics aren’t a magic fix – focusing on a varied, fibre-rich diet is often the most effective way to support both gut and brain health.”

Another common misconception is serotonin. “About 90% of the body’s serotonin is indeed produced in the gut,” Dr. Hall says, “but most of it stays there to regulate digestion and gut function – it doesn’t all travel to the brain to influence mood in the way people often assume.”

She also cautions against restrictive eating in the name of gut health. “One of the best things you can do for your gut and brain is to eat a wide variety of fibre-rich plant foods, alongside balanced sources of protein and healthy fats. Restriction usually reduces microbial diversity, and diversity is exactly what the gut thrives on.”

Looking Ahead

The field of gut-brain research is young, but expanding rapidly. “The future is really exciting because we’re only just scratching the surface of how the gut and brain communicate,” Dr. Hall says.

She points to her recent work as an example. “We’re about to run one of the largest gut-brain axis studies yet, focusing on people with mild to moderate stress levels. Studies like this will help us understand which dietary interventions, prebiotic fibres, and other strategies can actually influence mood, cognition, and stress resilience in real people.”

Future research, she explains, will likely move into more sophisticated territory. “Over the next few years, research will likely move from simple intervention studies to those including multimodal techniques like functional magnetic resonance imaging (fMRI), gut microbiome testing, blood testing, and more.”

What about results in the here and now? “Some studies suggest that changes can occur quite rapidly – but most of these studies have been performed in preclinical (animal) studies,” she notes. 

“The other important thing to remember is that we’re still in the really early stages of this research, so while some researchers have seen benefits after 4-8 weeks, we need to replicate these findings in larger populations to confirm these effects.” And while supplements receive mixed opinions, Dr. Hall highlights one with strong evidence. “Prebiotic fibre is the one to prioritise, ideally alongside a varied, plant-rich diet,” she says. “Unlike general probiotics, which may or may not work depending on the strain and individual microbiome, prebiotic fibres have a more consistent and well-understood effect.”

The post What a Neuroscientist Wants You to Know About the ‘Gut-Brain Axis’ appeared first on Form - US.

It’s tempting to dismiss frequent phone use as a mere bad habit, yet the science suggests something far more complex is at work. Our brains, designed for survival in an entirely different environment, are struggling to keep pace with the relentless digital deluge. So, how can we fight back?

Brain Batteries

Think of your brain as a finely tuned biological machine, always seeking balance. Power describes how our everyday digital habits disrupt this delicate equilibrium. He explains that the constant flow of content effectively “turns our brain batteries dead”, reducing crucial neurochemicals such as dopamine and serotonin to significantly lower levels.

We live in a world where our evolutionary design calls for ten hours of outdoor activity – running, climbing, hunting – yet we spend most of our time tapping and scrolling, deprived of the very stimuli our minds crave. Power suggests that our inner drive for reward is being short-circuited by the effortless gratification provided by our screens, leaving us mentally exhausted and lacking motivation.

This disconnect from our natural needs comes at a cost, and Power highlights how this digital lifestyle is leaving us depleted: “It’s like our batteries are dead in this digital world, and our brain battery, our dopamine, and serotonin, are also dead.” He contrasts this with our design, stating: “We’re supposed to be spending 10 hours a day running around in a forest, climbing trees, and exploring. So that is what our brain desperately wants us to do.” This contrast shows how deeply our current habits clash with what truly re-energises us, draining our mental reserves in the process.

The Dopamine Drain

Power delves deeper into the neurochemical mechanisms at play, focusing on dopamine. He points out that the “dopamine system in the brain, which is effectively our motivation molecule, is now destroyed in many of us, because of this digital addiction.”

The problem, he argues, is not dopamine itself, but how we are obtaining it. Traditionally, dopamine was a reward for effort – finding food, building shelter, creating a sense of genuine satisfaction. With screens, however, “we are living in dopamine land, which is this perpetual endless cycle of a need for more and not being able to get it.”

This constant craving, without the natural effort–reward process our brains evolved for, erodes our motivation. Power explains that the endless chase leaves us “only able to access quite low levels of excitement and joy.” It’s a subtle yet significant shift from deep, earned satisfaction to fleeting, hollow stimulation.

Glutamate Overload

Beyond dopamine, Power addresses another important – but often overlooked – brain chemical: glutamate. He notes that constant digital engagement results in an “overload of information passing across synapses” in the brain.

The sheer number of rapid decisions we make online – reportedly up to 30,000 per day – can lead to a “clogging of the synapse”. He likens it to “a traffic jam of glutamate in your brain”, producing the familiar sensation of “brain fog”.

This endless “banging of content all day” also triggers a “flood of glutamate” in our brains, causing “fatigue and overwhelm, and irritability”. He continues: “Many people now are experiencing this state where their brain feels really foggy and full; they can’t think, they can’t make a decision, and your brain almost feels thick inside.”

It’s a scientific explanation for the cognitive dullness and poor concentration so many notice after prolonged screen time – proof that digital consumption doesn’t just tire our eyes but fundamentally impairs our ability to process and engage with the world.

Reclaiming Your Joy

How can we reverse these effects and revive our digitally fatigued brains? Power advocates a conscious move away from “dopamine land” towards richer, more fulfilling experiences. This isn’t about complete abstinence, but about recalibrating our expectations and prioritising genuine human interaction and time in nature over screen time.

He describes the dramatic change in his own life: “The difference in my mental health has been so substantial. I think, if people experienced this, they would realise that life is better.”

Our brains, Power reminds us, are remarkable pieces of technology that require regular downtime. Just as we charge our phones, “you’ve got to recharge as well, and that is in the nature of doing very little.”

That means deliberately seeking quiet, offline moments so our minds can reset and recover. Power recommends embracing low-stimulation periods, such as a “serotonin Sunday” spent outdoors with healthy food and gentle walking. These small, intentional acts can have a transformative effect. “There is always the option to switch off and go do something else,” he concludes. “And that is the message.”

The post A Neuroscientist Explains What Your Smartphone is Doing to Your Brain appeared first on Form - US.

Whether you’re trying to manage mental fatigue, improve concentration, or support long-term brain health, understanding what nootropics are and how they work, can help you make informed decisions.

What Are Nootropics?

Nootropics are compounds that may support cognitive function, particularly memory, focus, mental clarity, and learning. The term was first introduced in the 1970s by Romanian psychologist Dr. Corneliu Giurgea, who described them as substances that enhance brain performance without harmful side effects.

Today, nootropics are typically grouped into three categories:

• Natural compounds, such as herbs, amino acids, and adaptogens
• Nutrients, including vitamins, minerals, and omega-3 fatty acids
• Synthetic compounds, such as racetams and modafinil (prescription only)

This guide focuses on natural and over-the-counter nootropics that are commonly used for everyday cognitive support.

Natural Nootropic Supplements to Know

Here are several well-known nootropic ingredients and what research currently says about their cognitive effects:

1. Caffeine + L-Theanine

Caffeine is one of the most widely consumed nootropics. It enhances alertness and attention by blocking adenosine, a neurotransmitter that promotes drowsiness. When paired with L-theanine, an amino acid from green tea, the combination may reduce jitteriness and promote calm, focused energy. This duo is found in both supplements and tea.

2. Ginkgo Biloba

Extracted from the leaves of the ginkgo tree, this compound may enhance blood flow to the brain and support attention and working memory, especially in older adults.

3. Lion’s Mane Mushroom

Lion’s Mane has shown potential for supporting neurogenesis by promoting the production of nerve growth factor (NGF). While early studies are promising, more research is needed to confirm its long-term effects.

4. Bacopa Monnieri

Traditionally used in Ayurvedic medicine, Bacopa may improve memory retention and cognitive processing speed, particularly when taken consistently over time.

5. Rhodiola Rosea

An adaptogen used in traditional medicine, Rhodiola may help reduce mental fatigue and improve cognitive performance under stress, especially during periods of high demand.

6. Magnesium and 5-HTP

Magnesium supports muscle relaxation and nervous system regulation. Paired with 5-HTP – a serotonin precursor derived from Griffonia seed. This combination may aid mood balance and sleep quality, and is often used in recovery-focused nootropics.

7. Phosphatidylserine and B Vitamins

Phosphatidylserine supports cell membrane integrity in the brain and may help improve memory and attention. B vitamins (B1, B3, B5, B6, and B12) are essential for energy metabolism and brain function, and deficiencies can lead to fatigue and cognitive decline.

8. Alpha GPC and CDP-Choline

These are highly bioavailable forms of choline, a nutrient needed to produce acetylcholine, which plays a key role in learning and memory. They’re commonly used in nootropic formulas aimed at enhancing mental clarity.

Brain Foods That Support Cognitive Function

In addition to supplements, many everyday foods offer brain-supporting benefits:

Omega-3-Rich Foods

Omega-3 fatty acids, especially DHA, are crucial for brain structure and function. Good plant-based sources include walnuts, chia seeds, flaxseeds, and algae-based supplements.

Berries

Blueberries and other dark berries are rich in antioxidants, which may help protect brain cells from oxidative stress and support memory and learning.

Leafy Greens

Vegetables like kale, spinach, and broccoli are high in nutrients such as vitamin K, lutein, and folate, all of which support brain function and may help slow age-related decline.

In fact, a 2021 review published in Nutrients found that a Mediterranean-style diet, rich in these foods, was associated with better cognitive function in older adults.

Are Nootropics Safe?

Most natural nootropics are safe for healthy adults when used appropriately. However, it’s important to:

• Start with low doses and assess your tolerance
• Check for interactions with medications
• Choose products from reputable brands

If you’re unsure where to begin, speaking with a healthcare provider or registered nutritionist can help you determine the right approach for your needs.

How to Choose a Nootropic Supplement

If you’re considering supplementation, look for formulas that:

• Use research-backed ingredients in clinically relevant doses

• Align with your specific goals, such as focus, memory, stress, or sleep

For example, Edge includes Alpha GPC, Bacopa Monnieri, and B vitamins to support focus and mental performance. Other options like Boost or ZZZZs offer support for energy and sleep, depending on your needs.

Final Thoughts: Building a Smarter Routine

Understanding nootropics is about more than just choosing the right supplement. It’s part of a larger picture that includes sleep, nutrition, movement, and stress management.

Used thoughtfully, nootropics can help you stay mentally sharp, whether you’re navigating demanding workdays, studying for exams, or simply aiming to support long-term brain health.

References

1. Klimova B., Novotny M., Schlegel P., Valis M. (2021). The Effect of Mediterranean Diet on Cognitive Functions in the Elderly Population. Nutrients 13(6): 2067. Published June 16, 2021

The post Nootropics 101: A Guide to Brain-Boosting Supplements and Foods appeared first on Form - US.

In 2024, Alia didn’t finish a single book. She started plenty, on planes, on weekends, during a quiet moment before bed, but couldn’t stick with any of them. “I just couldn’t get into it,” she said. “My mind would wander, or I’d reach for my phone instead.”

Today she always has a book in her bag. She reads often, and she talks about what she reads. What changed? She joined a reading group.

Book clubs have become one of the most powerful tools for emotional wellbeing, improving attention and building connection. They might look simple from the outside, but offer a deeper kind of return. In a world where attention is fractured and community can feel out of reach, they’re the kind of routine that builds strength where it counts: internally.

The attention crisis is real

We’ve all felt the effects of the attention crisis. Productivity and technology are equally to blame here: we are bombarded with information and expected to multi-task continuously. We expect to be available and productive around the clock. We blend home and work so much that downtime looks like replying to a quick email before bed. Even rest becomes a performance, something to optimise, track or a habit to stack. This costs us more than we realise, impacting our sense of rest, learning, deep thinking and overall decision making.

What reading can do for your brain

The science is clear: reading improves your brain function.

It offers us a different rhythm. A slower pace that requires absorption, reflection, and presence. When we pick up a physical book something in our brain shifts. Research shows physical reading improves our comprehension 6-8 times more than digital text. Turning pages creates a visual index in our minds, mapping what we read visually to a page and enabling us to retain information better as a result. When we read, we activate regions of the brain involved in perspective and comprehension, as if we’re experiencing it ourselves. This is why a good book is so hard to put down. The experience of immersion, being fully inside a story or an idea, strengthens our memory, improves our reasoning and helps build new pathways in our brain.

Reading together builds belonging

We often talk about reading as a solo act.  But some of the most powerful benefits come not from reading alone, but from reading together.

A book club creates a rhythm in your week. It’s a consistent space to show up, stay mentally active, and engage with ideas in a deeper way. The accountability is real, but the pressure isn’t – like a group exercise class for your mind. Just like training with others improves your physical performance, reading with a group sharpens focus, strengthens recall, and expands perspective. We remember more, we reflect more, we feel more connected.

They offer structure without pressure, intimacy without performance.

Join a book club, hosted by Verse

Together we’ll read Boundless Heart by Christina Feldman. This is a non-fiction book that takes you through the Brahma Viharas (kindness, compassion, joy & equanimity): the four qualities Buddhists cultivate through meditation. Mental tools for a modern life.

Each week includes one short chapter, a recorded meditation, and reflection prompts to bring the insights off the page and into your life.

Reading isn’t a luxury, it’s a form of care. And joining a book club might just be the kindest thing you do for your brain this year.

All are welcome.

Read. Reflect. Rewire.

Book now!

Verse helps you discover books you’ll love, recommended by people you trust. We are a community-driven space where readers can discover, buy, sell and share books while supporting authors. Our mission is to make reading more personal, social and sustainable. → Explore Verse

→ Join the book club, hosted by Jen Drabble & Natalia Bojanic

References

1. Psychology Today
2. Psychology Today
3. Berns GS, Blaine K, Prietula MJ, Pye BE., 2013

The post Why a Book Club Might Be the Best Thing for Your Cognitive and Emotional Health appeared first on Form - US.

When was the last time you treated yourself to something truly extraordinary? A yoga safari retreat provides just that—a transformative experience blending adventure, wellness, and the healing power of nature.

Picture waking up to birdsong in Zambia’s Valley of the Leopards, practicing yoga as elephants roam nearby, meditating under breathtaking sunrises, and stargazing beneath expansive night skies. This isn’t your average retreat; it’s an opportunity to step away from the noise and rediscover balance, clarity, and joy while immersed in the Earth’s beauty.

The Problem: Disconnection from Nature and Sense of Self

Modern life often pulls us away from nature, leaving us feeling ungrounded. Studies show that connecting with nature reduces stress, enhances creativity, and fosters a sense of perspective. Yet how often do we truly unplug? A yoga safari offers a chance to reconnect—with nature, yourself, and what truly matters.

The Solution: Yoga on Safari

It shares tools to restore your inner harmony. It’s an experience designed to address the disconnection we often feel, by immersing you in nature’s grandeur while nurturing your mind, body, and soul.

Here’s how:

1. Movement in Harmony with Nature: energising outdoor yoga sessions that awaken your body and mind while leveraging the “green exercise effect.”Restorative practices under starry skies that promote deep relaxation. Breathwork (Pranayama) balances energy flow, while practicing amidst Zambia’s wilderness creates a profound connection to Earth’s rhythms.
2. Wildlife Encounters as Moving Meditation: a walking safari, it’s an experience unto its own where you’ll witness majestic wildlife in their natural habitat. Observing elephants, giraffes, zebras, big cats or birds becomes a meditation in presence. Observing these creatures fosters mindfulness and awe—a natural extension of yogic principles that ground you in the present moment.
3. Digital Detox, Slowing Down & Nervous System Reset: Disconnect from technology and embrace a slower pace. NIH research confirms that 72 hours without digital devices reduces stress markers by a remarkable 40%. Morning and evening fresh herbal teas replace screen time, supporting cognitive restoration cycles, and are balanced with coffee rituals and evening wine sessions, all savoured guilt-free, reinforcing equilibrium between indulgence and mindful living without external distractions.
4. Rediscovering Daily Joy, Not Escaping Life: New experiences activate dopamine release in the brain, enhancing satisfaction and reconnecting you to what truly matters (Nature Human Behaviour, 2024). Yoga Safari retreats are not about escaping life; they are about rediscovering it and what brings you daily joy. Retreats create space for stillness, reflection, and growth.Meditating under sunrise skies or marvelling at an elephant’s grace reminds you of life’s beauty.
5. Elemental Guidance for Adaptable Balance: Imagine embarking on a journey where each day unfolds like a symphony of elements—earth, air, water, and fire—each one guiding you toward balance, resilience, and personal growth. This transformative path begins with earth, which grounds you in stability and calm, anchoring you in the present moment. As you breathe in the scent of the earth, you feel a sense of security and mindfulness wash over you, leaving you centred and serene.

Next, air lifts your spirit, awakening creativity and clarity. You feel light and inspired, ready to explore the endless possibilities that life offers with a refreshed mind. Then, fire ignites your inner energy, rekindling passion and vitality. It shakes off lethargy and sparks enthusiasm for life, empowering you to embrace transformation with courage and optimism.

Finally, water brings fluidity and emotional harmony, connecting you to your intuition. These soothing flows leave you feeling supple and aligned with your natural rhythm, immersed in a state of blissful balance. To complete the cycle, returning to earth-centred rituals grounds you in gratitude and presence, allowing you to absorb the enchantment of your experience fully while fostering resilience for future growth.

By integrating these elemental practices into daily life, you ensure a balanced approach to well-being. Simple rituals like mindful skincare routines add effortless joy to your routine, enhancing both inner harmony and outer radiance. This journey is not just about balance; it’s about embracing life in all its beauty and depth.

Ôn Retreat is an invitation to pause, breathe deeply, and reconnect with your essence in an extraordinary environment. If you’ve been yearning for something extraordinary, something that whispers to your sense of adventure whilst calling you back to balance, you can find more information in this link or email naomi.onretreat@gmail.com. Quote FORM20 for 20% discount.

The post 5 Ways a Yoga Safari Will Help You Restore Balance appeared first on Form - US.

The founder of the London and New York Mediation Centres was working in publishing in Sydney and struggling with corporate burnout, thanks to a busy lifestyle that saw her jetting to different timezones for book launches.

Feeling fed up with the familiar stress cycle, she signed onto a local meditation course and unlocked a suite of tools that allowed her to navigate her high-stress lifestyle with greater mental resilience.

After throwing herself wholly into the practice, she received an invitation to train in India with Vedic meditation master Thom Knoles, and later launched her career in teaching meditation.

While in India in 2005, Jillian met her partner, Michael Miller, and together they went on to establish leading meditation centres on both sides of the Atlantic. This spring, she will release ‘Do Reset: Meditate’, an easy-to-follow pocket guide on finding moments of everyday clarity in times of stress.

Ahead of its launch, we sat down with Jillian to learn more about Vedic meditation – what it is, how it works and why everyone should try it.

What is Vedic meditation?

The word Vedic means ‘of the veda’ – a Sanskrit term meaning ‘truth’ or ‘pure knowledge.’ This is an ancient body of knowledge that has been around for anywhere from about five to ten thousand years. It even predates the Buddhist tradition.

Vedic meditation itself is a simple and effortless way to quieten the mind. It’s typically practiced for 20 minutes, twice a day, usually while you’re sitting comfortably.

During the practice, you’re asked to silently think of a ‘mantra’ – a special sound that’s chosen specifically for you by your teacher.

Having your mantra chosen for you is an essential part of the process, as the sound has a unique quality. When it’s silently repeated in the mind, it naturally becomes fainter and softer, guiding the mind away from its overly active state toward a deeper type of quiet.

What are the physical health benefits of Vedic meditation?

Research has shown that within just a few minutes of practising Vedic meditation, our nervous system rests up to five times deeper than sleep.

When your body experiences that level of phenomenal rest, it begins purifying, rebalancing, healing and restructuring five times more quickly than it usually would. Typically, we emerge feeling energised and less tired, more balanced and with less stress.

Vedic meditation has other key benefits too. During practice, the body becomes less acidic, blood lactate levels drop, cortisol levels decrease and all of our stress chemistry shuts down. In response, the body starts to normalise its endogenous ‘bliss’ chemistry, producing serotonin and balancing dopamine levels.

We know that stress is immunosuppressive and that it can negatively affect the digestive system. We also know that how you’re feeling can affect how you process critical nutrients and trace elements. You can eat the most nutritious food out there, but if you’re stressed when you consume it, it’s essentially consumed as stress.

With up to 90% of patients seeking medical advice for conditions that can be traced back to stress, it’s something we can all benefit from. There’s no condition that improves with more stress and fatigue. That’s why it’s essential to address the root cause.

Are there cognitive benefits too?

Brain scans of Vedic meditators show a distinct pattern compared to people practicing other mindfulness or concentration techniques. In Vedic meditation, we see a holistic brain signature, with a lot of coherence across the brain and increased activity in the prefrontal cortex.

This area is important because it’s our executive processing centre, and it shuts down when we’re stressed out or tired. The prefrontal cortex is slo crucial for making good decisions and processing information effectively, so when it’s engaged, we perform better mentally.

Meditators also show something called ‘hemispheric coherence’, which is when both left and right hemispheres of the brain work in harmony. This orderliness is great for creativity and generating deas. It also leads to improved memory, better learning ability and other markers of mental functioning, all of which increase as a result of this simple practice.

Can Vedic meditation have an impact on our longevity?

When it comes to longevity, we tend to focus on chronological age, but if a person has been living life pretty hard, feeling stressed and not eating well, their biological age will often show them to be many years older.

What we see in research on Vedic meditators is the biological age slowing down and reversing. In a study, long-term mediators (those meditating for more than five years) had a biological age which was, on average, about 12 years less than the match control group.

This is likely because with meditation, we don’t experience chronic levels of anxiety, irritation and reactivity that causes the body to carry stress.

Do you have any other rest rituals that help you switch off and unwind?

Meditation is my baseline and I do it every day. But beyond that, I pay a lot of attention to how I eat. Ayurveda plays a big role in daily routine, and I truly believe that It’s not just what we eat but how we eat it.

I make my main meal the biggest one of the day, ideally at lunchtime, and I take my time while eating, making sure I’m sitting down, eating slowly and being present.

In Ayurveda, they say you should ideally chew each bite around 30 times. That’s might sound like a lot, but even just being mindful of eating, by putting your fork down, focusing on the food, then picking it up again can really help with digestion.

If you were to describe your perfect day off, how would you spend it?

With Michael, my partner, and Louie, our daughter. Just us hanging out, whatever that looks like. Probably starting the day by making chai and pancakes before heading out to visit some friends.

Living in London, I sometimes get the urge to see the sea. Where my parents live in New Zealand, the ocean is just a three-minute walk away, so it’s always been a big part of me. Ideally, a perfect day would involve being somewhere near the water, walking on a beach and just taking it all in.

The post Fuelled by Form: Jillian Lavender on How Vedic Meditation Can Transform Your Life appeared first on Form - US.

Stats suggest that the failure rate for New Year’s resolutions sits at an estimated 80%, with most people throwing in the towel by the second week of February. Motivation drops, life gets in the way and healthy new habits struggle to stick.

So how can you get a handle on your goals and edge out the odds? Leaning into smart productivity tools and tech that can make repetitive tasks both appealing and achievable is one place to start. We asked two experts, Maria Lovelady, a life and ADHD coach, and Emma Jeffreys, a coach and NLP practitioner, to share their best advice.

Get your body double on

Find it easier to knuckle down to a task when you’re surrounded by other people furiously typing away? Whether you’re writing a business proposal, penning a book project or just need some fuel to power through your life admin, a buddy system can keep distractions at bay.

“Body doubling is a strategy that’s built on the idea that having people around you can increase your productivity,” says Lovelady. “The theory is that the presence of another person improves your ability to focus. In his book, ‘More Attention, Less Deficit’, Ari Tucker explains: ‘If somebody else is in the room, there’s a little bit of social pressure to use your time well.’”

While research on body doubling is limited, the mere existence of the ‘Study With Me’ community on YouTube, which has racked up billions of views in recent years, suggests it’s a tool that anecdotally works for many.

“If you don’t have friends nearby for a local meetup, you could try virtual co-working platforms like Flow Club and Flow, which can connect you to like-minded people,” suggests Lovelady.

Break it down into a list

Chunking vague and lofty resolutions (hello, ‘keep fit’ and ‘eat healthy’) into smaller, measurable steps can help you to build those 1% habits that lead to bigger goal success. “I often help clients harness their big-picture thinking by writing lists,” says Lovelady. “I find that breaking goals into steps helps prioritise tasks and achieve results.”

There’s solid science to back up the thinking too: a 2011 study by psychologists Baumeister and Masicampo found that people tend to perform better at a task once they create a concrete plan for completing it. And when they break that task down into a list of smaller steps? They’re more likely to see it through to completion, rather than give up midway.

While Lovelady is a fan of old-fashioned pen and paper, there are a host of different apps that can keep your lists digitised, making them less likely to get misplaced. “I like Trello as it lets you create lists with digital reminders, which can be really helpful if you’re likely to put your personal goals and resolutions on the back burner when life gets busy.”

Reward yourself

If you’re feeling particularly dispassionate about rolling out of bed for an early morning leg workout or meditation session, bundling the habit with a reward can keep you on track with your training. In the field of positive psychology, this is what’s known as habit stacking.

“Rewarding yourself for completing tasks boosts dopamine, a neurotransmitter that drives motivation by linking activities to pleasure,” explains Lovelady. “This reinforcement then encourages us to repeat the habit, as we crave the reward associated with the hard work.”

The key thing? “Keep your dopamine hits positive and sustainable long-term,” stresses Lovelady. Rather than uncorking a bottle of wine, try making a chocolate salted caramel protein shake or listening to an episode of your favourite podcast. “This way, rewards are both sustainable and able to be repeated often,” she adds.

Roll out the tomato

When it comes to getting difficult stuff done, monotasking is your friend. “The Pomodoro technique has been scientifically proven to increase productivity,” notes Jeffreys. “It keeps cognitive boredom at bay, keeps us motivated by rewarding us and helps us to focus on one task at a time.”

The time management method, which originated in Italy in the 1980s, involves working in focused intervals, called pomodoros, followed by short breaks. You simply choose a task, set a timer for 25 minutes, and spend that time working with no distractions. “If anything pops into your head and threatens to derail you, like an email you forgot to send, then just write it down and carry on,” advises Jeffreys.

When the timer goes off, you can then reward yourself with a short five-minute break. “Stretch, dance to a favourite tune, make a coffee, go for a short walk,” suggests Jeffreys.

Over time, these 25-minute work blocks and structured breaks can help you to work more efficiently, while slashing the time you spend procrastinating on social media.

Lean on the ‘five-minute rule’

Whether you’re starting to wax and wane on your workouts or you’ve lost steam on a goal to redecorate your apartment, the five-minute rule can help you to kill procrastination in its tracks.

This straightforward cognitive behavioural therapy technique involves committing to working on a task for just five minutes, and then deciding whether to continue once the times up. It’s designed to solve the universal human tendency to put off starting difficult tasks, with many of us finding taking the first step the hardest part.

“Once we actually get started on a task, we often find we’re suddenly in the zone and feel motivated to carry on,” notes Jeffreys, “whether that’s going for a run, answering emails or trying to work on a bigger goal project.”

She continues: “All too often, the tasks we set ourselves are just too big, too daunting, too unmanageable.” But just five minutes of effort with no pressure to keep going? That’s a New Year’s resolution we can definitely get on board with.

The post Productivity Specialists Explain How to Stay On-Track With Your Resolutions appeared first on Form - US.

Nutritionist Jenna Hope (RNutr), MSc, BSc (Hons), explains how the food we consume has a powerful impact on cognitive function, mental energy, and our ability to stay focused and present.

“Nutrition can play a huge role in promoting cognitive function and mental clarity,” Hope notes. The brain is an energy-demanding organ, requiring around 20-25% of our total daily energy intake. This demand increases with intense mental activity, which means what we feed our brains is crucial to their performance.

This involves more than just avoiding foods that are considered “unhealthy”; it means actively choosing foods rich in specific nutrients that promote clarity and focus.

Getting More from Your Macros and Micros

Some foods are particularly beneficial for cognitive performance. Hope highlights protein, antioxidants, omega-3 fatty acids, magnesium, B vitamins, and choline as essential nutrients that support mental sharpness.

Protein, as the building block for neurotransmitters, is essential for regulating mood and energy levels, supporting the brain’s ability to function at its best.

Healthy fats, particularly omega-3s, are equally crucial for maintaining cell membrane health in the brain, ensuring efficient brain function and smooth communication between neurons.

Additionally, B vitamins are key players in energy production, helping to reduce fatigue, while choline—found in foods like soy—supports memory and brain development. Together, these nutrients provide a foundation for optimal mental clarity and cognitive performance.

Thirsty Work

Ever noticed the inability to concentrate after a particularly hard workout, or when you’ve not had enough water? Hope explains that “just 1-2% hypohydration (dehydration) can induce mild dizziness, fatigue, and impaired cognitive function.” The brain functions far less efficiently when we’re dehydrated, so regular water intake is essential to sustain energy and prevent mental fog.

Certain dietary patterns, like the Mediterranean diet, have shown significant benefits for brain health. Hope highlights a few elements of the Mediterranean diet — specifically its rich variety of amino acids, plant foods, and omega-3s, each “ key to optimising brain health.”

In contrast, the Western diet often contains more sugar, unhealthy fats, and processed foods, which can contribute to inflammation and hamper cognitive function.

Antioxidants, Anti-inflammatory foods and UPFs

Antioxidants and anti-inflammatory foods can also play a substantial role in supporting brain health and reducing brain fog. Our bodies naturally produce free radicals through processes like exercise, stress, and digestion, which contribute to cell damage. “Free radicals contribute to cell damage and cell death; however, consuming antioxidant-rich foods helps to neutralise these free radicals,” Hope explains.

Anti-inflammatory foods, like turmeric, and fresh fruits and vegetables, reduce inflammation caused by stress, poor sleep, and diets high in processed foods. This, in turn, helps protect the brain from oxidative stress and supports clearer thinking. Smart.

Eating a diet high in sugar and ultra-processed foods (UPFs), however, can have the opposite effect. Hope explains that these foods can lead to brain inflammation, while sugar creates fluctuations in blood glucose levels that disrupt focus and energy. “When we’re consuming a diet high in UPFs and sugars, we’re often also lacking a range of nutrients as a side effect too,” she says.

The takeaway: swapping out processed, sugary foods for something nutrient-dense can reduce mental fog and enhance clarity. It’s the perfect one-two punch.

Topping Up

Although whole foods are the best way to absorb these nutrients, some people may benefit from supplements if they struggle with focus or mental fatigue. Hope points to omega-3, Vitamin D, and choline as useful supplements for cognitive function, though she advises consulting a healthcare professional before starting supplements, as nutrient-drug interactions can sometimes occur.

While meal timing can influence mental clarity for some people, there is no universal rule. “For some people, skipping meals and fasting intermittently can improve their mental clarity; however, for others it may contribute to fatigue,” says Hope, noting that individual needs vary widely.

The best approach is to listen to your body’s unique responses and focus on nutrient-dense, balanced meals rather than rigid eating schedules. So, if you’re looking to optimise your diet for mental clarity, Hope offers a trio of practical tips.

Food for Clearer Thoughts

1. Hydrate throughout the day. Don’t wait until you’re thirsty to drink water; regular hydration is essential.
2. Prioritise protein and vegetables. Aim for three to four portions of vegetables and one to two portions of fruit per day, with protein at each meal to support energy and focus.
3. Include omega-3s and B vitamins. These nutrients are particularly important for brain function.

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