Raphael Stevens

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    How To Practice Sleep Syncing for Better Sleep and Energy

    If there’s one thing we can all agree on it’s that sleep is important—and that collectively, we’re not getting enough of it. I’ve been guilty of staying up too late to watch one more episode of the latest show, finish reading a chapter, or scroll through Tiktok without thinking about the consequences (lack of quality sleep). While I love a little self-care time at the end of a long day, I don’t ever want it to translate into a groggy, grumpy kind of morning that leaves me needing coffee in an IV to make it through the day. 
    According to the CDC, more than a third of Americans don’t get enough sleep (read: seven or more hours a day). Sleep is vital for our overall health, and sleeping less than seven hours a day can be associated with a risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress. Even with the introduction of sleep-tracking devices like the Oura Ring or Apple Watch, we still don’t seem to maintain good quality sleep. Whether you stay up too late, wake up in the middle of the night, or never wake up feeling energized, there’s a new wellness trend that might be the answer to all your sleep woes. You’ve probably heard of cycle syncing, which is syncing with your infradian rhythm; sleep syncing is syncing with your circadian rhythm, and it’s promising everything from the best sleep of your life to optimal energy during the day. Read on for what sleep syncing is and how to try it for yourself. 

    What is Sleep Syncing?
    Sleep syncing is the process of aligning your sleep cycle with your circadian rhythm, or the internal clock your body follows. The circadian rhythm regulates your daily sleep, wakefulness, hunger, digestion, hormonal activity, and other bodily processes. It’s why natural light tells the body it’s time to wake up or having set meal times spark hunger. The circadian rhythm regulates the production of different hormones throughout the 24-hour cycle. In the morning when the sun rises, the body produces cortisol, which makes us feel alert and awake. In the evening, as the sun sets, the body releases melatonin, which makes us tired and ready for sleep. When the body is properly aligned with the circadian rhythm, it makes it easier to have a full and restful sleep, but when it is thrown off this schedule, problems arise. Enter sleep syncing. 
    Unlike the many sleep hacks out there, sleep syncing may be the most effective because it follows your body’s natural biological clock, which regulates the cycle of circadian rhythms. By following the tips for sleep syncing below, you’ll likely feel more rested throughout the day, say goodbye to the midday slump, and no longer reach for a caffeine fix the moment you wake up.

    How to Sync With Your Circadian Rhythm

    1. Wake up and go to sleep at the same time every day
    Many of us are pretty good at waking up and going to bed at the same time Monday through Friday, but the moment the weekend rolls around, anything goes. But bad news for your weekend sleep-ins or late nights out: if you’re varying bedtimes and wake-up times, the body can be unsure when you should be asleep and when you should be awake, so you may feel tired during the day and unable to sleep at night. By setting a sleep schedule such as 10:30 p.m. to 6:00 a.m., and sticking with it every day, you’re more likely to sync your sleep to your circadian rhythm, meaning having an easier time falling and staying asleep, and waking up feeling refreshed. Realistically, going to bed at 10:30 p.m. every single night probably won’t happen, but try to fall asleep and wake up within the same two-hour window as much as possible to sync with your circadian rhythm.

    2. Be mindful of light exposure
    For most people, sleep doesn’t happen as soon as your head hits the pillow. Setting your body up for a good night’s sleep plays a big role in sleep syncing. Start by ensuring all electronics are turned off and away from you at least 30 minutes before you go to sleep. Any light, including the light that comes from screens, can confuse your body’s circadian rhythm into believing it’s time to stay awake. Dimming all lights in the room can also help prepare the body for rest.
    On the flip side, getting sunlight first thing in the morning is a great well to tell your body it’s time to wake up and halt melatonin. Not only will this give you more energy and wakefulness during the day, but when the circadian rhythm halts melatonin and increases cortisol, it knows that about 12 hours later, it’s time to increase melatonin and decrease cortisol, improving your sleep. Open blinds first thing upon waking up, and try to get outside in the morning.

    3. Eat according to your circadian rhythm
    The circadian diet, which involves consuming all meals during a 12-hour window and fasting during the next 12-hour window, is one most of us intuitively follow in that we eat during the day and stop at night (eating too close to bedtime can disrupt sleep). The circadian diet also says that breakfast should be the largest meal of the day and dinner is the smallest, according to how our metabolism, hormones, etc. change throughout the day, thanks to (you guessed it!) the circadian rhythm.
    Whether or not you want to experiment with when or how much you eat to sync with your circadian rhythm, there are also foods that could be majorly affecting your circadian rhythm. Caffeine causes cortisol to spike, which is counterintuitive to our circadian rhythm if you drink it in the later afternoon (when cortisol levels naturally drop to prepare us to sleep at night). Everybody varies in their sensitivity to caffeine; some people swear they can have a shot of espresso right before bed and others get way better sleep when they avoid caffeine, even in the mornings. Experiment to identify when your cut-off should be to make sure that caffeine is not impacting your sleep.
    Aside from caffeine, there are other foods and beverages that can affect your sleep. Alcohol or spicy foods have been shown to disrupt sleep. Avoiding these before bed and opting instead for complex carbohydrates or a glass of tart cherry juice may be helpful for sleep syncing and improving sleep quality. 

    4. Exercise according to your circadian rhythm
    Exercising according to your circadian rhythm can also positively impact your sleep (they have a symbiotic relationship, just like food and sleep). Engaging in routine exercise is healthy and can promote a positive sleep cycle, encouraging strength and mobility while you work out. However, exercising too close to your bedtime can have a negative effect. Exercise is stimulating and can keep the body awake, so avoid any excessive heart-pumping activities at least 1-2 hours before bedtime. Instead, use exercise as a tool throughout your day to reorient your circadian rhythm and prepare for rest at the end of the day. 

    Enter Your Hot Girl Sleep Era–Here’s How To Upgrade Your Routine More

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    Emirates Airlines will now allow its customers to preorder their meals

    Life

    by Ruman Baig
    2 hours ago

    Emirates has introduced an exciting new service that allows customers to preorder their onboard meals.
    This innovative initiative aims to enhance the customer experience and reduce food wastage. Starting from July 25th, Business Class passengers flying between Dubai and London Heathrow, London Gatwick, and London Stansted can take advantage of this feature.
    With meal preordering, passengers can now select their hot main meal of choice between 14 days and 24 hours before their flight. This ensures that they receive their preferred meal option every time they fly. By allowing passengers to plan ahead, Emirates aims to optimize time management and gain valuable insights into onboard meal consumption.
    This service complements existing AI-enabled customer preference tracking data and cabin crew reports, which contribute to menu planning and efficient food loading for an exceptional inflight dining experience.
    Passengers can conveniently browse the onboard menu, featuring a selection of regionally inspired dishes made with locally sourced ingredients, on Emirates’ website or mobile app. They also have the option to pre-order special meals, catering to their specific dietary requirements.

    Onboard, the cabin crew will utilize a custom-built application on a device to view passengers’ meal selections and serve them their chosen hot dish. Emirates plans to expand this meal preorder initiative to more routes and classes in the near future. The airline values customer feedback and will carefully evaluate the initial rollout phase to further enhance the service.
    This meal preordering innovation aligns with Emirates’ commitment to providing digitally enabled journeys that prioritize convenience. In addition to website and app check-in, passengers can enjoy digital boarding passes and itinerary management. They can access digital menus in advance, join Emirates Skywards for free connectivity based on their tier membership and travel class, and curate personalized playlists of movies, TV shows, and music on the ice entertainment system.

    These playlists can be synchronized from the Emirates app to the TV screen as soon as passengers board. Furthermore, Emirates invites passengers to provide feedback through a quick digital survey on the inflight entertainment screen, ensuring continuous improvement and a superior flying experience for all.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram: @emirates More

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    6 top chefs on where they’d love to eat this summer

    Life

    by Camille Macawili
    2 hours ago

    Emirates Woman asks 6 top chefs from the best dining destinations in Dubai to share their dreamy culinary escapes for the summer.

    Chef Yannick AllenoSTAY BY YANNICK
    Where would you love to eat this summer?
    In my new restaurant, Pavyllon London, because we worked a lot with local producers to create the menu. I would also love to go to Paris and try a hot spot from a young talented chef, Mallory Gabsi.

    Chef Ariana BundyARIANA’S KITCHEN
    Where would you love to eat this summer?
    This summer, all I want is to savour fresh seasonal dishes in Iran. Summer in Iran is all about being by the Caspian Sea. As you drive from Tehran on a long treacherous road carved out of the edge of the mountains, you suddenly see the vibrant blue coastline. You leave the dry city air behind and arrive at a completely different microclimate. Everything suddenly becomes greener, from the lush rice paddies to the olive and orange orchards. Here, life slows down and everything is more vibrant and tastier. Grilled fish stuffed with wild forest plums and local walnuts with a squeeze of Narenj (Valencia orange), olives macerating in pomegranate molasses and unusual fragrant herbs, smoked rice dotted with creamy butter and saffron. Naps are always long and delicious after such meals, and almost always followed by something sweet such as sour cherries sprinkled with hogweed powder or rice cookies with poppy seeds and rosewater… washed down by hot freshly brewed samovar tea from nearby tea plantations. The perfect summer escape, for me.

    Chef Adriano CattaneoLA PETITE MAISON RESTAURANT & BAR
    Where would you love to eat this summer?
    I would love to go back to Restaurant La Vague d’Or in Cheval Blanc Saint-Tropez, where Chef Arnaud Donckele serves traditional Mediterranean high cuisine. The restaurant’s location overlooking the city makes it a perfect option for an al fresco summer dinner. Or go to Paris to have the truffle and foie gras macaroni from Nomicos restaurant, both a comfort food and a guilty pleasure!

    Chef Burcu CracknellJOSETTE
    Where would you love to eat this summer?
    My favourite restaurant in Dubai for summertime is Alici. You get a beautiful view of the Dubai Marina skyline and the freshest seafood in the city. Although it is a concept from South of Italy, it reminds me of my childhood when I spent the summer in Bodrum. Feels like home away from home. The colours and the hand-made potteries recall that simple marine lifestyle, also typical of my country. One of my favourite dishes is homemade fusilli with tuna. My grandmother used to make a similar pasta when we came back from the beach.

    Chef Tom AllenDINNER BY HESTON BLUMENTHAL
    Where would you love to eat this summer?
    I would love to eat at a little restaurant in the UK. It’s in Dorset in Lyme Regis, and it’s called Hix Oyster and Fish House. It’s one of my favourite restaurants to go to. It’s not technical, but it’s tasty food in the most beautiful location. It’s situated on the hillside overlooking the harbour and Cobb and the view is just magnificent. Whenever I go, I’m always with my family, either my wife and my two daughters, or my parents, so it has that emotional connection as well. Every time I go, I have the same thing, which is a whole cooked crab, chips with mayonnaise and homemade sourdough with lots of salted butter. I get the little tweezers and I pick all the crab meat out from the claws. And I always have a local Somerset cider that they serve in a little locally handmade terracotta beaker, which is also charming. It never disappoints from an experience point of view.

    Chef Iker Zapata ErrastiTAGOMAGO
    Where would you love to eat this summer?
    This summer, I would like to go eat at Mimi Kakushi. And, of course, I will order the baked bone marrow, beef tartare with pickled onion and fried buns. This small dish has an incredible combination of flavours and tastes, balanced to perfection. All topped off with the texture and slight sweetness of the fried buns.
    July/August’s – The Travel Issue – Indulge Your Wanderlust  – Download Now 
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    Crown Prince of Dubai hikes the Yosemite Half Dome in 9 hours

    Life

    by Ruman Baig
    2 hours ago

    The Crown Prince of Dubai is a serial thrill chaser, his knack for adventure can be spotted all over his Instagram grid.
    Despite having grown up in the lap of luxury, this Dubai Royal loves to spend an optimum amount of his time in nature.
    When the Crown Prince of Dubai isn’t looking after official cabinet matters or spending time with his family, he can be found seeking new adventures that challenge him as a fitness enthusiast.

    Remember when he climbed the Burj Khalifa in record time? Fazza loves to find an activity that gives him an adrenaline rush.
    In his recent escapade, the Crown Prince made the difficult climb to the Yosemite Half Dome in California. Most hikers take 10 to 12 hours to hike to Half Dome and back, but Sheikh Hamdan and his friends completed the climb in almost 9 hours.
    Through a detailed reel, the Royal Prince captured his journey from the start to the end — taking his 15.9 million followers along for the ride. The video showcases his playful side, as he interacts with animals and takes in the wonders of nature in a free-spirited demeanour.
    Even when he isn’t trekking around the world or jumping off of planes, his choice of activities back home is also always connected with nature and all its species.The father-of-three can often be seen taking his children to the wildlife safaris or spending quality time with his horses — the Crown Prince also happens to be a licensed equestrian and professional horseback rider.

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram: Feature Image: @faz3 More

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    In Pics: Sheikha Mahra shares a sweet tribute to her mum

    Life

    by Ruman Baig
    4 hours ago

    Sheikha Mahra shares a profound connection with her mother, evident through her frequent sharing of photographs on her Instagram page.
    Zoe Grigorakos, the mother of Sheikha Mahra, hails from Greece, which gives the Royal Princess a diverse heritage encompassing Emirati and Greek origins. The mother-daughter duo are often spotted together supporting charities, enjoying vacations or even just spending downtime together.
    Recently, the Royal Princess of Dubai shared a loving tribute to her mother on social media, addressing Zoe as her “everything”. This post comes right after Her Highness shared visuals from her enchanting wedding to Sheikh Mana, where her mother played a pivotal role in putting it all together.
    Even in the heartwarming wedding video, you can spot the mother of the bride fixing her veil, jewellery and being present for all her little-big moments.
    Over the years, Sheikha Mahra has shared many loving homages to her mother, but this one is extra special, as she is on the brim of beginning a new chapter of her life.
    From twinning with her at exotic locations to standing by her side for her graduation, Zoe is Sheikha Mahra’s ultimate source of strength.
    Take a look at her recent tribute and all the other time’s Sheikha Mahra gave her mum a sweet shout-out publically.

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram: Feature Image: @hhshmahra More

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    The Summer Reset: 5 luxe wellness retreats for a total transformation this summer

    From the Arctics to Southeast Asia, escape to one of these luxurious wellness retreats and give your body the well-deserved detox it needs this summer.

    Six Senses Ibiza – Spain
    Occupying a breathtaking position in pristine Xarraca Bay, Six Senses Ibiza provides unobstructed Balearic sunset views all year long. Aside from its expert-led wellness retreats that will run throughout the summer, the resort also offers a range of experiences for every mood – from fitness programmes, farm-to-table culinary lessons by Six Senses chefs to daily wellness activities like sound healing, breathwork, and cacao ceremonies, and underwater guided meditation, that will keep you fit and in check. The energetic vibes and the Balearic landscape are almost enough to distract you from the fact that you’re detoxing.
    THE HERO EXPERIENCE
    For those in pursuit of longevity, Six Senses Ibiza recently launched RoseBar, a pioneering longevity club that harnesses the powers of science and spiritual wellness with a high-tech and high-touch approach to achieve long-term wellbeing. Featuring programmes with the latest in holistic expertise, scientific advances and biohacking tools such as cryotherapy, IV infusions, biohacking, full-body acupressure, ozone and red light therapy, infrared sauna, cold plunge, shamanic healing, energy medicine and more.
    For more information, visit sixsenses.com

    Rosewood Mayakoba – Mexico
    Check in at one of the eight Wellness Suites situated on its own private island. Set along the water’s edge, these luxury suites feature a meditation and heated plunge pool along with curated Ayurvedic amenities and your own Wellness Butler to maximize relaxation and renewal. Upon arrival, treat yourself to Rosewood’s extensive amenities to kick off jet lag.
    THE HERO EXPERIENCE
    The Temezcal is a unique detoxifying wellness experience that dates back to pre-Hispanic culture. This healing ritual, a Rosewood signature, takes place in an indigenous sweat lodge with naturally heated volcanic stones. The shaman-led ceremony entails pouring aromatic water infused with herbs and essential oils over the hot stones to create steam. Once the body adapts to the temperature, this is followed by the singing of mantras, sensorial rituals, and moments of self-reflection allowing one to feel rooted and present for an inner transformation.
    For more information, visit rosewoodhotels.com

    Joali Being – Maldives
    A short 5-hour flight from Dubai will take you to Raa Toll, the home of the first wellbeing island in the Maldives. Set on the island of Bodufushi, Joali Being provides a picture-perfect setting as you work on achieving your wellbeing goals. Designed as a nature-immersive retreat, it is made up of a collection of 68 private villas with customised wellbeing setups and of course, magnificent ocean views. At the core of Joali Being’s DNA are its Four Pillars: Mind, Microbiome, Skin, and Energy. You can fill your schedule with a variety of result-driven wellness programmes, elemental therapies, and transformative experiences that are based on ancient practices coupled with modern scientific technology advances. Ranging from five nights to up to three weeks, the wellness programmes are tailored towards strength and vitality, mental clarity, hormonal balance, restorative sleep, and much more. Or, simply check in to embrace the slow island life and disconnect. Heaven.
    THE HERO EXPERIENCE
    Joali Being offers an unparalleled and unique approach to mindful eating. Its Gut Reset Program is designed to address the root cause of digestive disorders. The five, seven, or 10-night experience begins with a comprehensive analysis of your dietary habits and routines along with a bio-energetic evaluation through Qest4. This programme entails a synergistic blend of gentle detoxifying treatments and four separate consultations, complemented daily with nourishing earth-to- table cuisine.
    For more information, visit joali.com

    The Retreat at Blue Lagoon – Iceland
    Encompassing a subterranean spa, a geothermal lagoon, a restaurant honouring Iceland’s culinary traditions, and a 60-suite hotel, every aspect of the Retreat is architected for wellbeing wonder. Its design framework channels the surrounding frontier, offering breathtaking views of its unique environment, from a lagoon waterscape to a moss-covered horizon. An amazing day spa as it is an overnight retreat, the landscape itself exudes its own meditative and healing energy with Blue Lagoon’s mineral-rich geothermal seawaters that deliver healing benefits and radiance in all forms, to the mind and body. If you want to venture further afield, immerse yourself in the untamed nature of Iceland with a wide array of adventures such as guided yoga sessions and hikes before you hustle back to your fast-paced life in the city.
    THE HERO EXPERIENCE
    The Float Therapy combines the nourishing powers of water and weightlessness with the sublime pleasures of gentle bodywork. As you float on the mineral-rich waters of the Blue Lagoon, you enter a deeply relaxing and highly meditative state. The light massage soothes the mind and body, ultimately calming and elevating the spirit while targeting bone structure and releasing tension from the spine.
    For more information, visit bluelagoon.com

    Kamalaya Koh Samui – Thailand
    Roughly over 10 hours of travel time from the GCC is the ultimate longevity and wellness escape. Located on the southern coastline of Koh Samui, Kamalaya is an award-winning healing hideaway offering life-enhancing wellness experiences and retreats. Perched atop an idyllic hillside and surrounded by lush tropical greenery, this luxury retreat is the perfect place to eat, pray and love your way to restore your physical, emotional, mental, and spiritual balance.
    THE HERO EXPERIENCE
    All Kamalaya guests undergo a Body Bio-Impedance analysis followed by a personal consultation with a wellness expert. From there, you have the opportunity to book one (or two) of the 17 wellness programs or simply enjoy over 70 zen-inducing holistic therapies and treatments to ensure you return from the journey feeling restored and renewed.
    For more information, visit kamalaya.com

    Ananda In The Himalayas – India
    Tucked within hundred acres of quiet, Ananda In The Himalayas wellness spa consistently ranks as the #1 destination spa for a reason. Having just recently undergone its own reset, the newly renovated Ananda In The Himalayas design weaves in from the surrounding majestic Himalayan mountains. Embark on a healing journey grounded on ancient Indian wisdom and choose within the five-, seven-, 14- or 21-night commitment of daily massage treatments, movements, and meditative practices to help with rejuvenation, weight management, hormonal balance or chronic ailments.
    THE HERO EXPERIENCE
    If you have 14 nights to spare this summer, Ananda In The Himalayas’ PCOS Management programme is a must-try. It uses traditional Ayurvedic processes that work on the reproductive system to balance the body from within while treating imbalances. It begins with detoxification therapy, Nidana parivarjana, followed by Panchakarma with physical asanas. These are followed with customised ayurvedic medicines coupled with meditative and breathwork practices to reduce stress accompanied by PCOS.
    For more information, visit anandaspa.com

    Palazzo Fiuggi – Italy
    Perched atop an ancient hilltop in a private 8-hectare park, Palazzo Fiuggi is an Italian garden oasis in Lazio where your wellbeing comes first. Located just 50-minutes outside of Rome, Palazzo Fiuggi brings together a team of health experts to deliver personalized medical-based wellness programmes such as Longevity and Rejuvenation, Deep Detox, The Rach at Palazzo Fiuggi, and more, for those looking for an intense overhaul. The accommodations have all the creature comforts of a luxury hotel, offering incredible amenities, home-baked healthy snacks and state-of-the-art technology. If you have extra vacation days to use up, take full advantage of its proximity to nearby charming Italian towns that are a drive or a flight away.
    THE HERO EXPERIENCE
    The Ranch at Palazzo is an exclusive eight-day programme designed to cleanse and recalibrate. Limited to 25 guests each week, it features a daily schedule that includes morning hikes, nap time, core training classes, yoga sessions, and massage treatments, complemented by a plant-based, nutrient dense diet.
    For more information, visit palazzofiuggi.com
    July/August’s – The Travel Issue – Indulge Your Wanderlust  – Download Now 
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    Temperatures surpasses 50°C in UAE: 4 activities that will help you cool down

    Life

    by Ruman Baig
    4 hours ago

    The scorching summer temperatures in the UAE have reached unprecedented levels, surpassing 50°C for the first time this year.
    On July 16, at 2.45pm, an astonishing temperature of 50.1°C was recorded in Bada Dafas, located in the Al Dhafra Region of Abu Dhabi. This sweltering heatwave extended across the country, with Abu Dhabi city experiencing highs of 48°C, while Dubai reached 46°C in the city and 47.9°C in the desert.

    #أعلى_درجة_حرارة سجلت على الدولة هذا اليوم 50.1 درجة مئوية في بدع دعفس (منطقة الظفرة) الساعة 14:45 بالتوقيت المحلي لدولة الإمارات..#The_highest_temperature recorded over the country today is 50.1°C in Bada Dafas (Al Dhafra Region) at 14:45 UAE Local time. pic.twitter.com/1AeUlDgBsT
    — المركز الوطني للأرصاد (@NCMUAE) July 16, 2023

    When it comes to the hottest month overall in Dubai, extensive data collected by the National Centre of Meteorology & Seismology (NCMS) from 1977 to 2022 reveals that August consistently claims the title. With almost all temperature indicators reaching their peak during this month, it is undeniably the hottest period in Dubai.
    As we’re approaching the hottest month of the year, it’s time to indulge in activities to beat the heat. Here’s the Emirates Woman guide that will help you cool down (literally).

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied by @visitdubai  More

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    Wellness Experts Are Saying These 5 Trends Are Game-Changers for Your Health

    Summer is meant to be enjoyed, but not at the expense of feeling your best. Recovering from a long weekend of fun in the sun isn’t as easy as it used to be. Whether you are feeling groggy, could use a supplement or two, or need a nudge to get back into your pre-summer routine, the following five wellness trends are easy to add to your weekly rotation and are so buzzy, experts or studies are saying they could make all the difference in your hot girl summer era. Read on for the five trends that the wellness world is buzzing about right now and how to try them for yourself.

    1. Supplements/Treatments that Focus on Healthy Aging
    When you think of products meant for healthy aging and cellular turnover, your mind probably goes right to skincare. But why stop there when an internal approach makes an even bigger difference? Supplements and treatments take those ideas and encompass the whole body, focusing on a healthy aging mind, strong memory, improved mitochondria function, boosted eye function, improved muscle strength and performance, and increased energy levels. Not only are we improving skin texture and reducing fine lines, but we’re improving our overall health and lifespan. Enter the molecule that all these supplements have in common: NAD (nicotinamide adenine dinucleotide), which is naturally occurring in the body, but gets depleted with age. While celebrities like Kendall Jenner and Hailey Bieber swear by NAD IV therapy, you can also take NAD orally through supplement form. Nicotinamide mononucleotide (NMN) or nicotinamide riboside (NR) are supplements that are getting more and more buzz because they are compounds that your body converts into NAD.

    2. Exercise Snacking
    While it’s nothing new, moving your body with moderate intensity once a day for at least 30 minutes is integral to feeling your best, both physically and mentally. But the days of intense 90-minute gym sessions in order to get in a “good workout” is over. Instead, the fitness world is shifting to a more active lifestyle by adding in small bursts of movement throughout the day, called “exercise snacking.” This could mean a quick jog in the morning, stretching while on a conference call, walking to the grocery store instead of driving, and taking a 10-minute workout break. My favorite “exercise snack?” A descending ladder of 10-1 burpees and sit-ups (10 burpees, 10 sit-ups, 9 burpees, 9 sit-ups, etc.) that takes 10 minutes max. 

    3. Airplane Mode
    Modern technology has its perks (side note: are you on Threads yet?), but it’s been proven that too much screen time can affect your mood. As more and more people get addicted to their phones and suffer from repercussions such as increased anxiety or decreased focus, health experts are looking to hacks to set boundaries so your technology works for you instead of being in control of you.
    The simple act of turning your phone on airplane mode to prevent any messages or notifications from coming through can prevent you from getting distracted with a notification or can stop the urge to mindlessly scroll. Try turning it on Airplane Mode before bed (some doctors recommend at least an hour before sleep), and keeping it on Airplane Mode for at least the first 30 minutes in the morning to prevent you from diving into texts, emails, and TikTok first thing. Starting your day on the right (calm and centered) foot will change your mood, productivity, and stress levels for the better.

    4. Cold Therapy
    If you’re like me, your TikTok feed is filled with cold plunges, cold showers, and ice rolling. TikTok’s favorite biohack has some impressive research behind it. Exposure to the cold has been linked to a number of health benefits, including increased metabolism, reduced inflammation, decreased muscle soreness, and improved circulation. If you don’t have access to a cold plunge, spending just one minute in cold water at the end of your shower is enough to give you some major cold therapy benefits. Other options if a cold shower is not your thing: Try a facial ice bath by submerging your face for a few seconds at a time in a bowl of ice water, or simply massaging with an ice roller for major skin benefits.

    5. Prioritizing Protein
    Avocados had their moment (remember when we put avocado on everything 10 years ago?) and then cauliflower was being made into everything (pizza crusts, pasta, ice cream…). Thanks to trending foods like cottage cheese and the focus on blood sugar regulation, the wellness world is now obsessing over an entire macronutrient: protein. Turns out most of us are not getting enough. Experts recommend a minimum of 20-30 grams of protein per meal (for reference, two eggs–what many women consider a serving size–only contain about 12 grams). A good rule of thumb is to consume your body weight in grams of protein each day (for example: if you weigh 150 pounds, try to consume 150g of protein daily).
    Consuming adequate amounts of protein promotes fullness and preserves muscle mass, which ultimately increases metabolism and improves body composition. Additionally, improved protein intake has been associated with a stronger immune system and a more positive mood. Try these hacks to get in more protein and make sure you’re eating an adequate, clean source of protein at every meal, whether it’s organic meat/fish, eggs, tofu, tempeh, or high-protein legumes such as chickpeas and edamame. 

    Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

    5 Wellness Trends Everyone’s Talking About This Season More