information overload Archives

Keltie O’Connor

Productivity Tip:

Delay Caffeine… Or, Don’t.

It’s one of the internet’s latest debates. Should you delay caffeine intake by 90 minutes in the morning? From a productivity standpoint, experts like Andrew Huberman say yes, you should.

The reason is that if you drink coffee right away, it clashes with cortisol (the hormone that helps you wake up) and doesn’t give adenosine, your sleepiness chemical, time to clear. Waiting about 90 minutes means caffeine works with your body instead of against it, helping to prevent crashes later on.

However, as Keltie O’Connor notes (see below), there’s more to your morning coffee than the caffeine boost. “Personally, I think coffee is the most important thing because of the ritual. It’s the one time you can find to just relax and enjoy the morning.”

So, if your coffee ritual is important to you—if it creates a mindful moment or a sense of calm, or just, you know, a reason to get out of bed in the morning—go for it.

And if you want the best of both worlds, you can always start with herb tea or decaf, then save the caffeine for later. How do you roll when it comes to morning coffee? ☕

Routine Breakdown

Keltie O’Connor, Fitness Influencer

The “Perfect” Routine a Fitness Influencer Swears By

Ex-athlete and YouTube influencer Keltie O’Connor calls this “the perfect science-based routine for women,” noting that even a minute or two on each category is enough to kickstart a brilliant morning. She breaks it into eight steps:

The Routine:

Wake up. It doesn’t have to be at 5am, says Keltie—just get 7-9 hours sleep, don’t hit snooze, and be consistent.
Hydration. “Start your day with a glass of water. Why? It’s a nice easy habit to habit stack before you have your fun beverage.” Next, enjoy the ritual of making coffee or tea.
Nutrition. Eat to fuel your workouts, work, and hormones. Especially if you’re going to be working out, have at least a small amount of protein and carbs first. Fast if you like, but “just be careful, women—the science is not as concrete there.”
Energize. If you only have a minute, try a cold shower. If you have 5 minutes, blast some music and dance. This “helps release endorphins, your body’s feel-good chemicals.” If you have more time, go out for a walk.
Solitude. Take a moment to yourself to manage stress. A few deep breaths, do a brain dump, meditate, stretch, or read/journal.
Movement. Consider a medium- to high-intensity workout in the morning if it fits your schedule. If you’re short on time, try “exercise snacks” throughout the day. “If you’re getting in your workout, you’re winning.”
Beauty. Brush your teeth, put on sunscreen, and do any other skincare that works for you.
Get your life together. Do something that makes you feel in control. “These are the little things that take 1-5 minutes that really set you up for success later on.” Make your bed, put on an outfit that makes you feel good, write a to-do list, or do a brain dump.

Why it works:

This routine covers the basics your body and brain need—sleep, hydration, movement, fuel, focus, and small wins. There’s plenty of research to suggest that Keltie is right: even a few minutes in each category can boost mood and energy while lowering stress.

“Life will never get less stressful,” says Keltie. “So your only option is to become more resilient to stress.” That’s why taking some time for yourself in the mornings—even if just a few minutes—is so crucial. What do you think of her “perfect science-based routine”?

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

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

“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.

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

“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

“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.”

Kim Foster

Productivity Tip:

Stop Trying to Wake Up Earlier

Tired of morning routine advice that tells you to get up at 5 am? Here’s a different take from Dr. Kim Foster, whose routine (below) flips that script. “If you’re already running on too little sleep, waking up even earlier is the fastest way to failure.” Lack of sleep has serious downsides.

Instead of waking up an hour earlier, change what you do in the first five minutes. “Take a look at your morning and ask yourself, what’s the first thing I do that drains my energy? Now swap that first habit for something better.”

For example, instead of reaching for your phone, take a deep breath and stretch. Or try a simple mantra, like I control my day, my day doesn’t control me.

“This may sound small, but neuroscience shows that your brain is in a highly programmable state when you first wake up,” says Kim. “What you focus on first sets the tone for your entire day. Change the first 5 minutes and you change everything.”

Routine Breakdown

Dr. Kim Foster, M.D, Coach & Wellness Expert

A Doctor’s Secrets to a Better Morning

“Small, intentional shifts in your morning can rewire your brain, reset your focus, and completely change the trajectory of your day,” says Kim Foster, M.D. She breaks down how to make the most of your mornings—without getting up earlier.

The Routine:

Do a 90-second reset. “The moment you wake up, move your body for 90 seconds. Just something that gets your body in motion,” says Kim. E.g., Stretch, do 10 jumping jacks or walk around while you drink water. “According to research from Stanford University, 90 seconds of movement can help to regulate your nervous system, lower stress, and increase alertness.”
Hydrate. “Before you reach for coffee, drink a glass of water. Your brain will thank you for it.”
Mind first, tech later. “Delay checking your phone for 10 minutes. That’s it. Give yourself a buffer before you let the world into your brain.” Instead, says Kim, use that 10 minutes to do one thing that benefits you, like writing a sentence about your goals or going outside for some sunlight.
Use the One Move Rule. “Before you go to bed, decide on one action that will make your morning easier. Lay out your workout clothes, set your journal next to the coffee machine… This works because decision fatigue is real. Setting up a simple decision the night before makes follow-through easier.”

Why it works:

While we couldn’t locate the study Kim refers to, short bursts of physical activity have definitely proven beneficial in research.
Experts say checking your phone first thing can impact your mood and brain functioning. As Kim says, “Your brain gets stuck in a dopamine feedback loop, constantly seeking more stimulation instead of focusing on deep, meaningful work.”
Decision fatigue happens when our mental resources are depleted. Setting things up ahead of time makes it easier to make better choices.

Says Kim: “You don’t need a 2-hour routine. You don’t need to wake up at 5 in the morning. You don’t need a complicated system that adds more stress to your life. You just need a few small shifts that create momentum.”