Bardwell’s interest in the subject began when she started experiencing symptoms over a decade ago – and quickly discovered just how difficult it was to find reliable nutrition information to support informed choices.

Three bestselling books and thousands of Instagram followers later, she’s become one of the wellness industry’s go-to sources for all things healthy ageing, with a specific focus on the benefits of eating more dietary fibre as we age.

In the latest instalment of our rolling content series, Form caught a coffee break with Bardwell to talk perimenopause myths, unsung kitchen staples and her favourite no-nonsense health advice.

How did you first become interested in nutrition, specifically around perimenopause and menopause?

Honestly, it started with me wondering why, at 42, my body suddenly had a mind of its own. I delved into the research for myself, then quickly realised how many women were navigating the same changes with very little guidance. The more I learned about nutrition’s role, the more I realised it’s one of the most empowering tools we have at this life stage – so I made it my focus.

This was way back in 2016, when no one was really talking about menopause. Fast forward to today and, thankfully, the subject is no longer taboo. The issue now, however, is that the industry has become so crowded that women are feeling overwhelmed. My mission is to cut through that noise with no-nonsense programmes, books and advice that get women results – and which slot seamlessly into their busy lives. Simplicity is key.

How are diet and the perimenopause connected, and how can focusing on diet help manage symptoms?

Levels of oestrogen and progesterone start fluctuating wildly, and that unpredictability drives many of the classic symptoms: hot flushes, mood swings, poor sleep, weight shifts, anxiety and changes in energy. Nutrition can help calm some of the chaos. While it isn’t a cure-all, the right dietary approach supports your body as it adapts to these hormonal changes.

Focusing on balanced meals with enough protein, fibre and healthy fats can stabilise blood sugar, support muscle and metabolism, and promote gut and hormone health. Nutrient-rich foods, including omega-3 fats, fibre and phytoestrogens, may also help ease symptoms such as hot flushes, inflammation and mood fluctuations. What you limit matters too – reducing caffeine, alcohol and ultra-processed foods can improve sleep, energy and overall wellbeing for some women.

What’s one perimenopause myth you’re keen to bust?

That it’s all downhill from here. This is absolutely not the case. Menopause is a transition, not an ending, and with the right support (including nutrition), many women actually feel stronger, more empowered and more driven than ever.

What does a typical day of eating look like for you?

Pretty normal, to be honest. Breakfast is usually something quick but protein-rich – think eggs (plus some extra whites) and avocado on rye toast, or Greek yoghurt with lots of berries and a mix of nuts, or a smoothie. Lunch is often a big salad with some fish and chickpeas chucked in, plus something crunchy, like seeds, because life is better with crunch. Dinner tends to be a one-pan situation loaded with veggies and a good protein source. And I love chocolate – I finish the day with a few squares every evening.

How does Form support your fitness and health goals?

Form is my shortcut on busy days. The protein powders help me hit my targets without overthinking, and the blends make it easy to support my training and recovery. My go-to is Pureblend. I love it because it doesn’t taste of anything and has no added sugars or sweeteners. I’ve been using it for years and recommend it in clinic too. I usually have it with a handful of spinach or kale, half a frozen banana, soya milk and some peanut butter – it keeps me going for hours.

Are there any wellness rituals you swear by?

I’m pretty committed to getting my 10,000 steps, so I walk everywhere I can. I lift weights a few times a week but never for more than 30 minutes – building muscle is the closest thing we have to a real-life superpower during perimenopause. I’m also a sucker for an Epsom salt bath; it’s the best way to round off a busy day, and I’m convinced it helps me sleep better.

What’s your go-to recipe when you want to nourish your body?

A stir-fry with tofu, prawns or salmon, loads of greens, ginger, sesame and whatever vegetables are threatening to wilt in the fridge. I’ll whack in some pre-cooked brown rice at the end too – those pouches are an absolute godsend. Most of my meals are fast, colourful and simple, but that doesn’t mean they scrimp on flavour.

Most underrated ingredient + why?

Flaxseed. It’s not glamorous, but it’s full of fibre, healthy fats and phytoestrogens that can support hormones. Plus, you can sneak it into almost anything without anyone noticing. I add it to baking, sprinkle it over porridge and chuck it into smoothies – just make sure you grind the whole seeds in small batches and keep them in the fridge to prevent the omega 3 fats oxidising.

What’s the best piece of health and wellness advice you’ve ever been given?

“You don’t have to overhaul your life – just repeat the small things that make you feel good over and over.” It sounded too simple at first, but it’s the one thing I come back to, and it forms the basis of all my online courses and books. Midlife women are spinning a lot of plates; the last thing they need is a complicated, overly restrictive plan. Honestly, you can get incredible results simply from doing the basics really well – and on repeat.

If you were a kitchen utensil, what would you be?

A spatula – the flexible kind. Reliable, unfussy, great at scraping together the last of the good stuff and surprisingly good at cleaning up when things get a bit messy.

The post Fuelled By Form: Emma Bardwell appeared first on Form - US.

When you’re flitting from office soiree to pub drinks, drinking more than usual and running low on sleep, your immune system can take a serious knock, making it more likely you’ll end up bed-bound with an infuriating case of the sniffles. 

But with studies suggesting that diet and lifestyle are the cornerstones of good immunity, how much can you pre-empt the war against winter bugs? And are there steps we can take now to lower our chances of getting sidelined with the flu later in the month? 

We asked nutritionist Rob Hobson, author of Unprocess Your Life, to share all your need-to-knows…

Can you actually ‘boost’ or ‘front load’ your immunity?

Virtuous social media posts would have us believe that immunity is something we can supercharge with a week of chugging raw juices – but that’s wishful thinking, believes Hobson. “You can’t supercharge your immune system in the way marketing often suggests, and you definitely can’t ‘front load’ it to become temporarily invincible,” he explains. 

At its most basic, immunity is a system that relies on long-term habits. Instead of thinking about sick season as something you can hack in the short-term, Hobson recommends taking long-term steps to support its function. “That means getting adequate sleep, managing stress, eating a nutrient-dense diet, staying active and avoiding smoking,” he explains.

If you’re deficient in key nutrients such as vitamin D, zinc, or selenium, correcting those deficiencies can make a meaningful difference, too. “But this is about bringing your immunity back to normal, not boosting it above normal,” Hobson reminds.

With around 70% of the immune system sitting within the gut, it pays to think about what’s on your plate. “The microbiome trains immune cells, regulates inflammation and helps form your first line of defence – and it responds best to consistency, rather than three-day gut resets,” says Hobson. “Fibre, polyphenols, fermented foods and lots of plants are all great for feeding your good bacteria.”

How long does it take for changes to meaningfully affect your immunity?

It depends, but some things shift faster than you think.

“Immune markers such as natural killer cell activity can change within 24 to 48 hours of improved sleep,” says Hobson. “Stress management works on a similar ‘quick win’ timeline – while long-term stress weakens immunity over weeks to months, simple relaxation techniques can drop cortisol levels almost immediately.”

Dietary tweaks also start making a difference within days to weeks, Hobson reckons, especially if you were running low on key nutrients like vitamin C. “With vitamin D, the timeline is a bit slower though,” he notes. “If you’re deficient, supplementation usually takes about 4 to 8 weeks to create a meaningful rise.” And of course, exercise gives you an instant immune-supporting lift when it’s moderate, though pushing yourself too hard can have the opposite effect.

Which foods and nutrients have the strongest evidence for supporting immunity?

Despite the wellness world’s love for obscure ingredients, the nutrients with the most robust evidence remain delightfully ordinary. As Hobson notes, several are formally recognised by EFSA for supporting normal immune function.

“The best place to start is with vitamin C,” says Hobson. “You’ll find it in many classic weekly shop staples, including citrus fruits, berries, peppers and broccoli.” He adds that vitamin D is another major player, especially in winter, when most of us have to rely on supplements because sunlight is in short supply.

“Zinc is important too,” he explains. “Pumpkin seeds and legumes are your go-to sources.” Plus, there’s selenium, which Hobson points out is “surprisingly easy to get with just a couple of Brazil nuts.”

He also highlights vitamin A, found in bright orange vegetables that look like autumn on a plate. “Don’t forget lots of protein sources too,” he adds, “as your body can’t magic up disease-fighting antibodies out of thin air.”

Obsessing over single hero ingredients is a poor man’s strategy though. “It’s your overall dietary pattern that makes the real difference,” Hobson says. A Mediterranean-style way of eating – full of plants, fibre, healthy fats, legumes and whole grains – is a decent pattern to follow, as it’s consistently linked with stronger immune resilience in peer-reviewed studies.

How does alcohol play a role?

When it comes to immunity, the effects of a boozy night out kick in faster than most people realise. “Within hours of heavy drinking, the number and activity of natural killer cells and lymphocytes drop,” Hobson warns.

“The gut barrier becomes leakier, inflammation ticks upward, and acetaldehyde (aka, the toxic byproduct of alcohol metabolism) triggers oxidative stress,” he adds. These shifts can leave your defences dulled for a full day or more after a big night, leaving you more susceptible to illness. 

What can people do in the lead-up to party season?

Keen to avoid feeling sick on Christmas Day? Here’s how Hobson recommends you armour yourself this month…

1. Protect your sleep as if it were skincare

“Sleeping for 7 to 9 hours should be a non-negotiable in your routine. Even one poor night dents immune cell activity.”

2. Keep alcohol strategic

“Rather than cracking open the Baileys every night, spacing out heavier drinking days helps your immune system recover.”

3. Prioritise nutrient density

“When in doubt, stick to Mediterranean-style staples. That means loading up on vitamin C from plenty of fruit and veg; getting zinc from beans, and seeds; picking up selenium from Brazil nuts; and finding vitamin A in those vibrant orange vegetables.”

4. Feed your gut the way you’d tend a houseplant

“Think about nourishing your microbiome with fibre, fermented foods and lots of plants.”

5. Move your body daily

“Gym motivation can be harder in winter, but movement supports immune surveillance – the body’s internal neighbourhood watch.”

6. Manage stress

“Just ten minutes of breathing, stretching or mindfulness can meaningfully regulate the stress hormone cortisol”

7. Consider vitamin D supplementation

“Most of us need to supplement during the winter months, as few of us naturally produce enough of this vitamin when it’s gloomy outside.”

The post Can You Frontload Your Immunity Ahead of Christmas Party Season? appeared first on Form - US.

But before discovering the transformative power of movement, the 39-year-old wellness influencer was on a very different path, falling in with the wrong crowd as a teenager.

Fitness became his ticket to an alternative life, and with support from The Prince’s Trust, he turned his passion into action, launching his personal training business, Be The Fittest, which he still runs today.

Alongside 1-1 training with a host of celebrity clients, he’s also written a bestselling book, launched a youth mentorship scheme and racked up a cool 80K Instagram followers in the process. 

In the latest instalment of our content series, we hear how the London-based instructor blends yoga with strength work, his favourite piece of advice and why he’s giving back to the next generation of fitness entrepreneurs. 

How did you first get into fitness, and what drew you to it?

When I was really young, I’d walk past newsagents and get completely fascinated by people’s bodies. While other kids were picking up children’s magazines, I was flipping through ones with people showing insane physiques on the covers, trying to figure out how they trained.

Then, when I was about 15, I finally got into a proper gym and I just loved it. I even built a little home gym at home using weights from the Argos catalogue. I’ve always loved moving around; I was more of a physical kid and not so academic. 

You started your business using a Prince’s Trust grant. Can you tell us more about that?

Yes! I went through the Prince’s Trust Enterprise Program, which helps young people who’ve been through trials and tribulations start their own businesses. I pitched my idea, they loved it, and I successfully got funding. I became a Young Ambassador and later joined the Rise Campaign board, giving back by mentoring young entrepreneurs and supporting fundraising efforts.

And you’ve also started your own mentorship program?

Yes, the Be The Fittest Mentorship Program. It’s a free, year-long program for young people wanting to break into the fitness and wellness industry. We cover everything – marketing, building a team, whether you want to work in a gym or to be a mobile trainer, taxes, self-confidence… all the stuff I wish I had when I started out.

I never had guidance when I was younger – I didn’t know a single person who owned a business, or a millionaire, or anyone doing what you see on TV. And, back then, social media wasn’t really a thing, so the only role models you had were athletes or celebrities. Programs like this give people hope and show them that it’s possible if you trust yourself and put the work in.

How does your training philosophy differ from other PTs in the industry?

When I started my business, it was all about inspiring people to be fitter, stronger and healthier, but I noticed most people didn’t want elite athlete-level training. They wanted to feel better. So, in 2015, I did yoga teacher training and studied breathwork and meditation, bringing wellness into fitness.

Now fitness is the base of my training, with strength and cardio, but to sustain a healthy lifestyle, you need mindfulness, consciousness and mental clarity. Even if you’re doing heavy weight sessions, you need stretching, yoga and recovery. A lot of my clients have high-stress jobs, so the mental aspect is just as important as the physical.

What does a typical day of fitness look like for you?

As a morning ritual, I like to do sun salutations for around five minutes, with some breathing exercises. Then I work, do school drop-offs for my children, work a bit more, and around mid-morning or midday I’ll train strength and cardio. If I have time, I might hit a yoga class too. In the evening, I finish with five to ten minutes of meditation before bed.

Are there any specific recovery techniques you swear by

Foam rollers, trigger point balls and Theraguns are a life-saver. Sometimes I’ll book a full-body massage if I have time, and I also love hot baths, ice baths and cold showers after training, as they really help my muscles and immune system. Good nutrition and supplements are important too. I take probiotics, and if I’m low on energy, ginkgo and ginseng.

How do you approach nutrition?

I mostly fast in the morning, do my sun salutations, work, and then my first meal is midday or early afternoon. Meals are balanced, with carbs, proteins and lots of colourful veggies. 

In the evening, I’ll eat a lower carb, protein-focused meal, still with plenty of greenery. I base what I eat on how I feel, energy-wise, and I try to keep it sustainable. There’s no strict diet though; if my body craves something, it’s okay.

What’s the best piece of fitness advice you’ve ever received?

‘Don’t give up on training.’ It sounds simple, but it’s always stuck with me. Whatever happens, just keep going. Even if it’s a small effort, showing up is what builds consistency and results. That’s what I pass on to my clients too.

What’s your favourite yoga pose or stretch?

Lying spinal twist. I do it at the start or end of yoga, in the morning, or before bed. It’s amazing for the back, super relieving, and it’s easy to do anywhere.

If you could be any kitchen utensil, what would it be?

A Japanese knife. I recently got one, and it’s just a joy to use. The way it slices, the little wooden sheath, the swirly metal design – everything about it is satisfying. It makes cooking almost meditative.

The post Fuelled by Form: Tyrone Brennand 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.

Let’s answer the age old question: “What d*mn blender should I buy?!”

Oh, and since you’re here, we’ve got something special just for you:

Save 25% on Beast Blenders – Shop UK (Code: FORM25) | Shop US (Code: FORMNUTRITION)

Types of blenders

Before choosing the best blender for you, it helps to understand the different types available. Most blenders are defined by their power, capacity, loading and activation methods, and whether they’re designed for commercial or personal use.

Let’s break down the five main types of blenders:

1. Professional or commercial blenders
2. Conventional or countertop blenders
3. Personal blenders
4. Immersion or handheld blenders
5. Portable cordless blenders

Professional or Commercial Blenders

Professional and commercial blenders (often used interchangeably) are like race cars – built for speed, power, and peak performance, but tailored for a specific purpose. Just like race cars aren’t meant for your daily commute, these blenders are overkill for the average kitchen – better suited for high-demand environments, like restaurants and cafes.

These powerhouse machines excel at creating large-batch blends with capacities of 64+ ounces. They easily process tough ingredients while still producing thick, creamy textures. Designed for commercial endurance, they can operate continuously for several hours, handling back-to-back blends with motors ranging from 1200W to 3000W.

However, this exceptional performance comes with tradeoffs: higher price points (typically $500 to $1000) and reduced convenience. These bulky machines rarely fit comfortably in standard consumer kitchens and often require industrial sinks or oversized dishwashers for proper cleaning.

Conventional or Countertop Blenders

“Countertop Blenders” used to be the most common type of household blender. When you were growing up, your mom probably made you a milkshake in one of these bad boys, or a strawberry banana smoothie with skim milk. They gained popularity in the late 1950s and remain prominent today.

While countertop blenders resemble commercial models with their pitcher-style vessels, they offer a lower price point and more manageable size for daily use. These blenders typically hold between 32 to 72 ounces.

Their open-top pitchers excel at making multi-serving smoothies and allow you to add ingredients and adjust ratios while blending without disassembling the machine.

Despite their home-friendly design, countertop blenders can be powerful, featuring 1000W to 1800W motors with multiple settings and programs for different functions—smoothies, chopping, grinding, or mixing dough. However, their large capacity and pitcher vessels with built-in blades make them somewhat bulky, difficult to store in smaller kitchens, and inconvenient to clean. Budget models cost between $30 and $80, while mid-range options run $80-$250 depending on brand and quality.

Personal Blenders

Personal blenders have dominated the market over the last 20 years due to their smaller footprint and single-serve convenience, becoming ubiquitous in kitchens worldwide. They’re perfect for small spaces like apartments and college dorms, or for anyone who wants to make a simple post-workout shake without dedicating significant counter or cabinet space to an appliance.

Unlike their counterparts, personal blenders typically feature enclosed blending vessels rather than open pitchers. The setup process involves unscrewing the blade from the vessel, loading your ingredients, then reattaching the blade before mounting this assembled “smoothie capsule” onto the motor base.

Most personal blenders operate with a single speed setting, often activated by manually pressing the blending vessel into the base—which can be challenging for those with mobility issues. Our personal blenders improve on this with a single-button operation system: press quickly to pulse, or hold for 1+ second and release for a 60-second blend cycle.

Compact personal blenders shine with their convenient accessories. Many of our models include multiple vessels in various sizes (14 to 40 ounces) to accommodate different recipes and serving sizes. Larger vessels work well for shareable beverages and soups, while smaller ones excel at dressings, sauces, dips, and grinding dry ingredients. The included storage lids and drinking accessories allow for fuss-free cleanup since you can blend and drink from the same container.

Most personal blenders are also incredibly easy to clean due to their compact size, dishwasher safe components, and the way the blade and vessels can be easily disassembled. Personal blenders can cost anywhere from $30 to $300 depending on the make, model, materials, and accessories included.

Immersion or Hand Blenders

Immersion blenders are handheld devices with exposed blades and no attached jar or cup. They’re designed for specific kitchen tasks: primarily making soups, sauces, or custards for desserts. The name derives from their operation—you immerse the blade directly into your ingredients and hold a button to pulse and blend while moving the device through the mixture.

These blenders serve more limited functions compared to Personal or Countertop models. With less power, no dedicated blending vessel in most cases, and the need for continuous manual stirring, they’re not ideal for frozen ingredients, blended beverages, or recipes requiring thicker textures with tougher components.

Portable Cordless Blenders

Portable blenders have surged in popularity thanks to their convenience and compact design. These cordless devices operate on lithium-ion battery packs that can be recharged or replaced after multiple uses, eliminating the need for an electrical outlet.

These compact appliances excel at smaller kitchen tasks—chopping vegetables, grinding coffee beans, or even grating cheese—while also serving as perfect on-the-go companions for gym enthusiasts and travelers wanting fresh shakes or smoothies away from home. Their portability makes them ideal for camping trips, beach outings, and tailgates.

Most portable blenders feature compact single-serve vessels ranging from 12 to 24 ounces and typically cost between $60 and $120.

The post How To Choose The Right Blender 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.

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.

While movement should be for life, and there’s no ‘right’ or ‘wrong’ way to work out, it can be frustrating to feel like you aren’t making the progress you planned for.

Training smart means having a strategy. To save yourself time, get faster results, and make your workouts more effective, we asked a PT to share some common training myths that could be holding you back.

1. Lifting weights makes you bulky

Even the most powerful Olympic-level athletes and runners have revealed that their secret to reaching peak performance is to expand beyond a primary discipline and practise a variety of different activities, including lifting weights.

“Some people avoid weights entirely because they mistakenly believe they’re going to bulk up, but the reality is that building significant muscle mass takes years of consistent training, a surplus of calories and often a genetic predisposition,” says Brian Murray, founder of Motive Training.

“For most people – especially women – strength training improves your body composition, bone density and metabolic health without adding unwanted weight. If anything, lifting weights often helps people look leaner and feel stronger in their day-to-day life.”

2. You have to sweat or be sore for a workout to be effective

‘No pain, no gain’ Instagram platitudes would have you thinking that a workout only counts if you max out on effort – but sweat isn’t a metric for progress, and neither is soreness.

“Some of the most productive sessions involve slow, controlled movements that build joint integrity and nervous system resilience,” explains Murray. Training at a slower pace not only avoids fitness burnout, but it builds a stronger aerobic base – allowing the body to become more efficient at using oxygen, which improves our overall endurance.

“If you’re always chasing exhaustion and not giving your body time to recover, you’re missing out on some key gains,” says Murray.

3. Running is bad for your knees

Knee and joint pain are common complaints among runners, and many people avoid pounding the pavements for fear of causing long-term damage. But studies suggest that recreational running can actually strengthen knee joints and potentially reduce the risk of arthritis – as long as you’re doing it correctly.

“Running isn’t the problem,” stresses Murray, “poor mechanics and lack of preparation are. If you don’t have adequate hip mobility, ankle control or strength in the tissues that support your joints, your body will compensate, and that’s where pain shows up.

“In this way, it’s less about avoiding impact, and more about improving how your body handles it. This can often be managed by incorporating a solid mobility work routine, adding strength training sessions into your training mix and understanding where your body’s weak points are.”

4. Mobility is just stretching

To enjoy your body at its fullest, experts generally agree we need good mobility – the ability to move joints and muscles freely through their full range of motion. But building this freedom of movement isn’t quite as simple as drilling through a couple of static cool down stretches after a workout.

“Mobility is active, strength-based and control-focused,” Murray clarifies. “Traditional passive stretching methods can provide temporary relief, but mobility training drills (think hip and shoulder circles, thoracic rotations and extensions, and end-range lift-offs) enhance the way your joints actually function. It’s the difference between being bendy and being capable.”

“If you can touch your toes but can’t control your spine or hips under load, you’re not mobile, you’re just flexible,” Murray notes.

The bottom line? Scheduling mobility sessions is essential if you want to optimise your performance and see better results in your primary discipline.

5. You need a gym to get fit

Newsflash: you don’t have to splash out on a fancy studio membership to see results or reach your fitness goals.

“I’ve successfully coached people with nothing but a yoga mat and a resistance band,” says Murray. “Joint training, bodyweight strength work and structured mobility routines can completely change how your body feels and performs, and you can do these without needing to spend lots of money on accessing gym machines or the weights room.

“What matters most is consistency, progression and intention, so start focusing on making fitness part of your lifestyle and the results will soon follow.”

The post Not Reaching Your Goals? 5 Common Exercise Myths You Need to Stop Believing appeared first on Form - US.

After travelling extensively through India, she felt inspired to share everything she’d learned about food, spiritual practices and spices with frazzled Western audiences looking for grounding and meaning.

She’s since published three books, including the bestselling cookbook ‘Saffron Soul’, a guide to Ayurveda and happiness called ‘Prajna’, and ‘The Book of Chai’, a celebration of the ancient spiced tea and its many wellbeing benefits. In 2018 she launched her own chai brand, Chai by Mira, alongside a successful pop-up café in London’s Carnaby Street. 

We recently caught a quick tea break with Mira to hear more about how her upbringing shaped her career, her approach to wellness and her passion for making ancient wisdom relevant to modern life.

How did your upbringing inspire your approach to cooking?

I grew up eating Gujarati vegetarian food which is really healthy and naturally quite Ayurvedic – but it wasn’t until much later that I truly appreciated how nourishing it is.

In my teens and twenties, I got caught up in this idea of what ‘healthy’ was supposed to look like – low-fat, eating little but often, all those trends… Back then, I honestly thought being healthy just meant being thin.

I started cutting out things like oil, and I distanced myself from the kinds of food I’d grown up with, like curries and rich home-cooked meals. I still ate Indian food, but it was always with a mindset of ‘I shouldn’t be eating too much of this.’

It wasn’t until my late twenties that something shifted. I realised that the food I grew up eating was actually incredibly nutritious and wholesome. It was full of flavour, balanced and rooted in this deep wisdom around digestion and the gut. That’s when I really felt called to reconnect with it.

There are so many powerful Ayurvedic rituals – what are some of your favourite ones to practise?

One thing I always come back to is the principles of eating – that it’s not just what you eat, but how and when you eat that really affects your gut and overall digestion. Things like leaving enough time between meals, not eating too late at night, eating with awareness; all of these are Ayurvedic principles that really support the body. 

One of my absolute favourite beauty rituals is oiling the body, which is what’s known as ‘abhyanga’ (or self-massage) in Ayurveda. I might not do it every single day, but I try to regularly massage my joints or the soles of my feet at night, as I find it so soothing.

At night I often take a small amount of castor oil in warm water for digestion too, alongside eating black seed oil and black sesame seeds.

Grounding rituals are also important to me, like journaling, walking barefoot on the earth, or just taking a quiet walk in nature when I can. Even if it’s once a week, it makes a huge difference to how I feel.

You’ve written a book about chai, what are some of the biggest health benefits of this ancient drink?

What’s so beautiful about chai from an Ayurvedic perspective is that it’s made with spices that really support digestion. Each spice used in chai is there for a reason – it helps stoke your ‘agni’, or digestive fire, which is a core concept in Ayurveda. 

If you have a well-functioning ‘agni’, it means better digestion, better nutrient absorption and overall balance in the body.

For example, ginger in chai is so good for digestion and is also a well-known anti-inflammatory. Then you’ve got black pepper, which you might not immediately associate with tea, but it helps the body absorb other nutrients more effectively. 

Turmeric, which everyone knows as the golden super spice, is also highly anti-inflammatory and antioxidant-rich. Plus there’s cinnamon for balancing blood sugar levels, cardamom that freshens the breath and calming nutmeg, which is known for lifting the mood and supporting serotonin levels.

If you use these spices in small, consistent ways, they can really support your wellbeing. Even just adding a pinch of a spice blend into your tea, coffee or warm milk can give you some of those lovely benefits.

Do you have any self-care rituals that are non-negotiable for you?

One of the things I’ve really prioritised recently is time in the sauna. Ideally, I’ll go two or three times a week. It’s something I absolutely love and find really grounding. There are so many benefits, both physically and mentally, and for me it’s like a reset button. 

Journaling is another one. It’s not always structured or something I do every single day, but I try and do it at least once or a few times a week. And I think with journaling, it’s less about ticking a box and more about feeling inspired to write – like, really tuning into how I’m feeling and reflecting on that. 

Sometimes it’s free-writing, sometimes I’ll use prompts. It’s really just about getting things out of my head and onto the page. It can be so clearing, especially if you’re feeling stuck or emotionally overwhelmed.

Prayer and mantra are really important too. It’s quite personal, and everyone’s spiritual practice looks different, of course, but whether it’s a quiet moment with my mala beads, a prayer before bed, or even just sitting in stillness, I find it deeply nourishing. Basically anything that builds that feeling of spiritual connectedness, or coming home to yourself.

What are your top three favourite spices?

Definitely cinnamon. I love its warm, sweet spice. Then ginger and turmeric for their healing power. I also have a soft spot for saffron, especially since my first book was called ‘Saffron Soul’. 

What’s been the highlight of your career so far?

Oh, that’s a tough one! I’ve always dreamed of writing books, so having three published feels like a big achievement. But more recently, growing my chai business, Chai by Mira, into 250 cafes across the UK and abroad – that’s been huge.

It’s something I never imagined I could do, but it’s taught me that with hard work, you really can make things happen. 

The post Fuelled by Form: Mira Manek on Ayurveda for a Better, More Balanced Life appeared first on Form - US.

But rather than syncing Stravas to go further and faster, stats suggest that this new wave of running clubs is being fuelled by a bigger desire to meet and connect. With 58% of people saying they made new friends via a sporting group last year, millennials and Gen Z are increasingly turning to fitness to find community.

“I joined a run club after moving to London and feeling lonely”

Until recently, running clubs were often seen as the domain of solo, performance-driven athletes squeezing in an extra session between long runs, but the tides appear to be turning. According to Strava’s Year in Sport review, 48% of people now say social connection is their top reason for joining a fitness group, with women the most likely to sign up for friendship. In fact, the number of women joining a running club on Strava rose by 89% year on year.

One of them is 31-year-old *Hollie, who moved to south London from the North West and found the transition surprisingly isolating. “As a freelancer, I wasn’t meeting people at work, and although I had rented a desk in a co-working space, everyone seemed too busy and stressed to strike up a conversation. The first few months after moving were pretty lonely, as my boyfriend was the only person I really spoke to.”

All that changed after a chance scroll on Instagram led Hollie to a nearby run club. “I spotted a group photo on the page of our local pub of around 40 people, men and women, all smiling and holding up a run club sign with pints in hand. They looked fun and friendly, so I immediately signed up on the spot, even though I’d never ran more than 5km before.”

Her local club meets weekly at the pub for a 45-minute loop around the area, followed by a swift pint and mingle. “The first session was nerve-racking, but the run helped break the ice. Now I’ve got half a dozen really good mates in the area – some I hang out with outside of the club.

“I’ve definitely seen more people joining recently, mostly in their 30s and clearly looking to make new friends. It’s not always easy to meet people when you’re a bit older, so I’m really grateful the club exists.”

“I met my partner at a run club”

Disillusioned with dating apps and sick of swiping, run clubs are increasingly becoming the new place for a generation of single people to find love.

According to statistics, 79 per cent of college students are turning away from the apps in favour of in-person meets, and the phenomenon of run club dating success stories is so common that Venice Run Club in California has taken to TikTok to document its many relationship success stories.

After splitting up with her long-term partner, 28-year-old *Susie was ready to meet someone new, but was feeling increasingly deflated by the dating app algorithms. “I’d deleted Hinge after getting ghosted right before a planned date,” she says.

“People on dating apps can be really flakey and I felt like I was wasting my time endlessly swiping. I just wanted to meet people in real life but it felt impossible to strike up conversation in my city, as everyone is in their cliques.”

A friend suggested she come along to their local run club. “In the second week, I got chatting to another runner during the warm-up. We kept pace together for most of the session, then hung back and had a drink after with a few other people. He’d been in the run club a lot longer than me, so it felt natural to strike up conversation in a way dating apps never did.”

The two have been in a committed relationship for four months and still run together every week. “I love that we met doing something active, as it’s a big part of the relationship, and one that we both value. I think you get a better sense of someone when you’re moving and chatting, with no pressure, rather than sitting awkwardly across from them at a bar.”

“Run clubs are the new pubs”

Many of today’s run clubs combine miles with post-run pints, coffees and croissants, and it’s a myth that you need to be either teetotal or super fit to jump on the social fitness bandwagon.

Take London City Runners, for example. Based in the heart of the Bermondsey Beer Mile, they run an 1,800 sq ft craft beer pub and meeting space, all owned and operated by volunteers from the club.

The pub serves a rotating selection of local and international beers alongside artisan Climpson’s coffee, making the post-run hangout just as integral to the club’s appeal as the miles run. “I’m quite delighted that we’re the only running-themed pub in the world,” says founder Tim Navin-Jones.

It’s not just a once-a-week thing either; the club has something happening nearly every day. “We meet for regular runs during the week, Friday nights are often social events, Saturdays we open like a normal pub, and on Sundays, people come for long runs,” Navin-Jones shares.

“We get around 200 people on a Wednesday night, and over 100 most Sundays. It’s everything from group runs and track sessions to pub quizzes and even chess.”

Navin-Jones is proud of the diverse, welcoming community he’s helped build. “Running used to be for competitive white blokes in the ‘80s. But thanks to the pandemic and how accessible it is, now everyone runs, and I love that.”

The post How 2025 Became the Year of the Run Club appeared first on Form - US.