Eloise Newnham

 

Wellness Tip:
 

Sync Your Breathwork to Your Cycle

This one’s for the ladies. 💁‍♀️If you have a menstrual cycle, you may not be aware that it affects more than your moods: it even affects your breath. 

Yes, lung function and breath-hold ability can shift depending on your hormonal phase. On top of that, certain types of breathwork may be better at different times of the month. 

It’s still an emerging field of research, but here’s what we know so far:

  • In the menstrual phase, slow, soothing breathwork like diaphragmatic breathing or extended exhales can calm the nervous system and ease cramps.
  • In the follicular phase, energising breathwork like Wim Hof can boost focus, mood, and mental clarity.
  • Around ovulation, balanced practices like box breathing or coherent breathing help maintain focus and emotional steadiness.
  • In the luteal phase, calming techniques like 4-7-8 breathing or humming can reduce anxiety and support better sleep.

 

It makes sense, doesn’t it? Thanks to this week’s guest (see below) for the tip!

Routine Breakdown
 

Eloise Newnham, Founder and CEO of FUTURE WOMAN

Routine of A Founder & Hormone Health Geek

Eloise Newnham

As founder of a hormone testing company for women, Eloise Newnham lives and breathes hormone health. “It also means juggling a million tabs open in my brain every day,” says Eloise. “So my morning routine is non-negotiable. It’s designed to support both my hormones and my headspace as a founder.”

The Routine:

  • Wakes after a full night’s sleep. “Sleep is the foundation. I aim for 9 hours a night. I track sleep with an Oura ring and this is what I’ve found I need to feel my best.”
  • Sunlight and hydration. “First thing, I get 15 minutes of morning light outside to set up my circadian rhythm for the day—plus a large glass of water with a pinch of Celtic sea salt to hydrate and kick-start adrenal function.”
  • Quick movement. “A short stretch and 2-minute strength challenge may sound simple, but even small amounts of movement help build muscle (which combats insulin resistance) and support lymphatic flow—both crucial for hormone balance.”
  • Cycle-aware breathwork. “Breathwork helps support a healthy cortisol response—something we test for at FUTURE WOMAN. But I adjust it to suit my cycle phase. So much of what we do is to adapt things that appear universal but actually have been designed with men in mind!” In her follicular phase, she uses energising Wim Hof breathing. In luteal/menstruation, she switches to calming 4-7-8 breathing.
  • Infrared. “I habit stack breathwork with 10 minutes in front of my infrared light to reduce inflammation and support recovery.”
  • Stimulating lymph flow. “Before a quick shower, I gently massage six key lymph nodes (behind the ears, collarbone, armpits, stomach, inner thighs, and behind the knees).”
  • Breakfast and supplements. “When I remember, I drink a warm mug of bone broth before breakfast to support gut lining, digestion, and overall hormone health. Then it’s a high-protein, high-fat breakfast. Usually a protein smoothie or 3 eggs on flaxseed bread with veggies. Eating protein within an hour of waking helps to keep blood sugar stable throughout the day.”

 

Why it works:

  • Sleep, sunlight, hydration and movement are four of the pillars of human health! 
  • Early evidence suggests that different breathing practices are better suited to certain cycle stages. See above!
  • Research suggests red light therapy may be effective for pain, inflammation, and more.
  • Massaging lymph nodes may help support circulation and lymph flow, based on techniques used in lymphatic drainage massage.
  • Eloise is right—high protein breakfasts help keep blood glucose steady. Make sure you’re getting enough!

 

“This routine helps me show up clear-headed, calm, and energised,” says Eloise. What do you think of her routine?

Eleonora Romano

 

Productivity Tip:
 

Use The “Just One More” Rule

You know those moments when you feel like quitting? Instead of giving in to the urge to distract yourself with another cookie, tell yourself to do just one more thing. 

One more email, one more slide, one more five-minute burst… whatever it may be, this tiny mental shift helps you push through resistance without pushing yourself into burnout.

It’s a form of incremental willpower—stretching your limits without overwhelming your brain’s executive function. It’s similar to the concept of “micro-goals” used in behavioral therapy.

Over time, this habit increases your ability to tolerate discomfort and stay engaged longer. Why not give it a shot today?

Routine Breakdown
 

Eleonora Romano, Founder & Creative Director of Romano Interior Architecture

How a Design Entrepreneur & Mother of 3 Stays Efficient

Eleonora Romano

“Efficiency is my superpower,” says Eleonora Romano, entrepreneur and mother of three. “My routine is built to maximise output without sacrificing presence, creativity, or wellbeing.” Here’s how she structures her days.

The Routine:

  • 5:45am – Wake up and straight into movement. “No scrolling, no snooze. I’m either out running, at the gym, swimming or cycling. I alternate workouts to keep my body and mind sharp.” Eleonora says this is her hour: “It fuels everything else I do in the day.”
  • 7:30am – Household logistics and school prep. “This hour is high-intensity in its own way: overseeing three kids under nine, delegating household tasks, managing the day’s priorities. It’s short, intense, but sets the tone for a calm and efficient day.”
  • 9:00am onwards – Studio leadership and project work. “Once the kids are off, I dive into client meetings, site coordination, and managing my interior architecture practice. I operate across multiple time zones and disciplines, so clarity in the morning gives me flexibility later.”
  • 4:00–7:00pm – School run + late client follow-ups. “I often handle school pick-up, squeeze in after-school logistics, and use any spare moments to close loops on work via mobile or a late Zoom call.”
  • 7:00–9:30pm – Family time & wind-down. “Dinner, connection, laughter. My evenings are phone-free. Before bed, I sketch or read—quiet rituals that recharge me creatively.”
  • 9:45pm – Lights out. “Rest is the foundation of my performance. As a business owner and a parent, I don’t compromise on it.”

 

Why it works:

  • Eleonora’s routine is all about making the moments count. Even with a packed schedule, she carves out time for herself each morning and winds down with quality family time each evening. Movement, connection, and rest are non-negotiables, and it’s this consistent balance that helps Eleonora stay efficient and present in both business and motherhood.

Rachael Davies

Wellness Tip:
 

Chant Your Way to Calm 🧘‍♀️

Did you know your voice can help regulate your stress response? Chanting—especially deep, rhythmic sounds like “OM” or traditional mantras—can gently stimulate the vagus nerve, a key nerve that helps calm your body and mind.

By extending your exhale through sound, chanting activates the parasympathetic nervous system, lowering heart rate, easing anxiety, and promoting a sense of safety in your body. Research agrees that it’s not just woo-woo stuff—it really works!

Want to try it? Pick a soothing sound and chant slowly for 2–5 minutes. Notice how your body responds.

Routine Breakdown
 

Rachael Davies, Co-Founder of InsideOut Wellness Academy, NLP Master Coach & Clinical Hypnotherapist

A Wellness Founder’s 4-Step Routine for Body & Mind

Rachael Davies

With just four mindful steps, Rachael Davies’ morning routine is simple—but it brings real balance to the start of her day. Here’s how her mornings look.

The Routine:

  • Meditates for 10 minutes using Reiki Kotodama—a practice that involves chanting sacred sounds to align with healing energy.
  • Journals by setting intentions, writing an affirmation, and listing three things she’s grateful for.
  • Reads 10 pages of a non-fiction book.
  • Practices yoga for 10 minutes to gently move and energize her body.

 

Why it works:

  • While there’s not that much research on Kotodama specifically, research shows chants have a calming effect. See this week’s tip above!
  • Morning journaling sets you up for a positive day. That’s why Panda Planner includes daily gratitude and affirmations as well as laying out your day’s priorities. 
  • Reading strengthens your brain, improves your memory, makes you more knowledgeable, and more.
  • Yoga has a bunch of research-backed benefits for physical, mental, and emotional health.

 

“I do this routine every morning and it sets me up to have a great day,” says Rachael. “It focuses my mind on what I want to achieve, reminds me of what I am grateful for, gets my body moving first thing, and stimulates my mind. Starting the day with the Kotodama connects me to my spiritual side and gives me energy.”

Emily Anhalt

Wellness Tip:
 

Get Emotionally Fit 💪

Did you know emotional fitness was a thing? We didn’t either—until we heard psychologist Dr. Emily Anhalt break down her morning routine (see below), and now we’re hooked.

Emotional fitness is your ability to understand, manage, and express your emotions in healthy, productive ways. Think of it as strength training for your inner world!

It can feel overwhelming to know where to start, but Dr. Anhalt makes it easier by breaking emotional fitness down into 7 trainable traits:

  • Self-awareness: Noticing your patterns and triggers.
  • Empathy: Tuning into others’ feelings.
  • Mindfulness: Staying present in the moment.
  • Curiosity: Staying open to learning, even about yourself.
  • Playfulness: Keeping a sense of lightness and creativity.
  • Resilience: Bouncing back from hard things.
  • Communication: Expressing yourself clearly and kindly.


Focusing on one trait at a time makes building emotional strength feel a lot more doable. 

Want to learn more? This interview is a good place to start.

 

Routine Breakdown
 

Dr. Emily Anhalt, Clinical Psychologist & Emotional Fitness Expert

How a Psychologist With ADHD Builds Emotional Fitness

Emily Anhalt

Dr. Emily Anhalt helps people get emotionally healthy. She even co-founded Coa, a “Gym for Mental Health”. So, what does she do every morning to build her own emotional fitness? Let’s find out. 

The Routine:

  • Keeps things structured. “I have ADHD, and I feel like I’ve developed a lot of structure in my life to counteract that. Routines keep me doing what I need to be doing.”
  • Avoids her phone. “I wake up, I resist the urge to look at my phone as much as I want to. I make myself a cup of tea.”
  • Meditates. “I meditate for exactly five minutes because that’s all my ADHD brain can handle.”
  • Moves. “I do a quick workout just to get my body moving.”
  • Eats a healthy breakfast, then writes one line in a journal. “I’m not the kind of person who could write for half an hour every day, so I challenge myself just to write a single line about how I’m feeling that day, or what I’m grateful for, or whatever it might be. I’ve been doing this for so many years that now I have an idea of how I have felt on this day for the last five or six years, which is a really cool way to see patterns.”
  • Starts her work day. “This has been a really lovely way to make sure that I’m setting the tone for my own life instead of letting my phone decide in the morning how I’m going to feel that day.”

 

Why it works:

  • Structure really is important for people with ADHD, and Emily’s routine is all about keeping things manageable for her. A short meditation (research shows 5 mins really is enough to make a difference!), quick bit of movement, healthy breakfast, and single line of journaling are all small steps that add up to a positive morning. 


Dr. Anhalt shared her routine in a great episode of the podcast Before Breakfast with Laura Vanderkam. You can listen to all of it here.

Darshan Shah

Wellness Tip:
 

Count Wins for Wellness

Small wins make a big difference. They build momentum, boost your mood, and keep you moving toward your goals. That’s why counting them is so important!

At the end of each day, try writing down three wins. They can be as simple as choosing a healthy snack, taking the stairs, or just showing up. The key is to focus on progress, not perfection. Every time you acknowledge a win, no matter how small, you’re training your brain to notice the good stuff, which creates a positive feedback loop.

Panda Planner has space at the end of each day to record your wins, and the act of physically writing them down makes them more memorable and concrete. Have you been counting your wins lately? Try it tonight!

Routine Breakdown
 

Dr. Darshan Shah, Longevity Doctor & Host of the Extend Podcast

How a Longevity Doctor Starts His Day

Darshan Shah

“I am no longer tired. I want to wake up every morning, jump out of bed, and attack the day,” says Dr. Darshan Shah, owner of a longevity clinic. After years of feeling drained, he found that dedicating just 40–45 minutes each morning to self-care was a “complete game changer.”

The Routine:

  • Makes a mushroom coffee. He drinks coffee blended with lion’s mane and chaga mushrooms.
  • Journals briefly while waiting for his coffee to brew.
  • Meditates for 20 minutes.
  • Exercises. He does a 10-minute strength training workout with dumbbells every morning. He also does a 40-minute workout at the gym three times per week.
  • Reads. “While I’m drinking my coffee, I read for 30 minutes.” He always has two books on the go, one wellness book and one fun read.
  • Skips breakfast and scrolling. Shah does intermittent fasting and only picks up his phone after his coffee is ready to drink.

 

Why it works:

  • While clinical research is limited, mushroom blends are popular in functional medicine circles for potential benefits like reduced inflammation, better focus, and immune support.
  • Journaling, meanwhile, has definite mental health benefits, as does meditation.
  • Strength training really is a must for healthy aging. A 2022 review found that 30–60 minutes of weekly strength training cut risk of death from all causes by 10–20%, including cancer and heart disease.
  • Reading prevents cognitive decline, says research. Try carrying a book with you, so when you’re waiting around, you can read instead of scrolling!
  • Intermittent fasting has some major potential longevity benefits, like reducing oxidative stress and protecting against diseases. However, it’s not right for everyone, so check with your doctor before starting.

 

We love Shah’s habit of journaling instead of scrolling while waiting for his coffee. It’s a small swap that makes a big impact! What small swaps could you make in your routine to make your mornings that little bit healthier?

Katie Wells

Productivity Tip:
 

Recharge Your Focus with Soft Fascination

Ever feel like your brain is at full capacity? Try reclaiming bandwidth through soft fascination.

Soft fascination describes moments when your attention is gently held by something—like drifting clouds or the sound of rainfall—without demanding your full cognitive effort. Unlike hard fascination (think action movies or social media), soft fascination leaves room for your thoughts to wander and unresolved ideas to surface.

This gives your mind a break and restores your mental energy. Time in nature is a great option: one study found that just 20 minutes in nature significantly boosted focus and lowered stress.

Try this: Take a 15-minute break without your phone. Notice trees, birds, or flowing water. Don’t analyze—just observe. Let these gentle stimuli hold your attention while your mental batteries recharge.

Let us know how it goes for you!

Routine Breakdown
 

Katie Wells, Founder of Wellness Mama

Wellness Mama’s Balancing Morning Routine

Katie Wells

“This morning routine has helped me reconnect with my body, feel more energetic, and reset my nervous system,”says Katie Wells, wellness expert and creator of Wellness Mama. She shares the non-negotiables that set the tone for her day.

The Routine:

  • Light and minerals. “Before I do anything else (yes, that means coffee!) I step outside within 30 minutes of waking up. Ideally I’m barefoot and I usually have a jar of mineral-rich water in hand.” She replenishes minerals lost overnight with a blend of magnesium, sodium, potassium, or fulvic minerals.
  • Oral care. “I detox my mouth before I detox my inbox,” says Katie, who starts her day with oil pulling, tongue scraping, and brushing to support her oral microbiome.
  • Gentle movement and lymph support. “This isn’t my workout for the day. This is about gently waking up my body and supporting the lymphatic system.” She rotates practices like lymphatic self-massage, dry brushing, mini-trampoline rebounding, fascia release, or a simple walk.
  • Protein and fiber before coffee. “I try to eat a solid breakfast with at least 40 grams of protein and a healthy dose of fiber.”Her meals include pastured eggs, veggies, or protein-rich smoothies before caffeine.

 

Why it works:

  • Morning sunlight helps suppress melatonin and raise cortisol at the right time, improving sleep, mood, and blood sugar regulation.
  • “Our oral microbiome is the front line of our gut health. Imbalances in oral bacteria have been linked to everything from bad breath to cardiovascular issues to cognitive decline,” says Katie.
  • Techniques like manual lymphatic drainage have been shown to help with a range of things, from swelling to fatigue and pain tolerance. 
  • Eating protein + fiber before coffee helps stabilize blood sugar and cortisol, improving energy and hormone balance throughout the day.

 

Katie adds that she waits 60-90 minutes to drink her coffee. “Caffeine on an empty stomach can spike cortisol and lead to crashes later,” she says. One last tip? “When I do drink coffee, I often blend it with other things that nourish my body. These can include collagen powder, functional mushrooms, healthy fats, and adaptogens, like ashwagandha or cacao.”

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