Happy April, everyone. It feels like we’ve been moving through a few different types of new year energy since the “conventional” new year on January 1st, from the spring solstice to Aries season. These last few days, I’ve felt a sense of major calm, and also gained perspective on the ways in which I had been living in survival mode over the past few years. Fast mornings, constantly hurrying, pulse racing, prioritizing productivity over all else: my version of survival mode afforded little room for creativity or flow, and, as I’m looking back on photos of myself from this time, there’s a palpable sense of disconnection and sadness in my eyes. Oftentimes, returning to ourselves simply means slowing down.

(It’s funny how things can feel the same for so long, and then all of a sudden, you wake up anew. Willow flower essence has been helpful here. Probably, also, the emergence of spring.)

I’ll be headed to New York next week for 10 days, one of which will be spent with some of you. It will be my first time back since moving last spring, and I’m excited to reconnect with people and places there. I’ve been sitting on a long piece about my time there, and also a series of entries (originally intended for ’s Collected Agenda) from last March, around the time when I first decided to leave. An excerpt:

(Paid subscribers can read the full piece here.)

In other news, I recently did a podcast interview with friend-of-the-letter , touching on self-trust, discernment, and aura-maxxing.

Whenever I have these conversations, I’m reminded of how much matter is living in us, waiting to be unearthed by someone who isn’t us. Being asked the right questions truly is a form of love.

I recommend starting the episode around the 10-minute mark.

I’m working on a few different things for you, including the long-awaited provider directory (live soon!). Some of these have been derailed by new commitments, including the full-time job I started last week; nevertheless, we persist.

NOTE: The below is paywalled for non-subscribers. Subscribers, you can read the full version in your inbox!

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Welcome to the third and final issue of our Saturn Return series, ft. Health Gossip readers who have recently finished their Saturn Return. Today, we’re hearing about Rebecca’s elopement, Saara’s creative awakening, Shelbi’s charting of her own path, and Sofia’s search for home. (Plus: some bonus advice at the end.)

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Rebecca Catherine Kelly

Rebecca Catherine Kelly is a brand consultant living in North Vancouver, BC. Outside of her work with clients like Raimundo Langlois and Sex Magazine, she interns at a local farm.

What were your expectations going into your Saturn Return? On a scale of 1-10, how invested were you in Western astrology?

I was probably somewhere between 6 and 7, I had started seeing an astrologer in Montreal a couple years before my Saturn Return started and was pretty aware of what a Saturn return was before going into it. I started feeling major shifts internally before it officially began and was sort of excited and anxious about it at the same time. I knew that major life events were likely going to happen and I was excited for that, sort of in an adventurous way. I was already pretty eager for change in my life at that point, so I was mostly just hoping that things would evolve in a way that felt more positive and nourishing; and that the things I wanted to hold on to still wouldn’t be negatively impacted.

What house is your natal Saturn in? How did these themes play out during this period?

Seventh house, loosely conjunct my Sun (~10 degrees) and square Jupiter and my moon in the fourth.

I got engaged two days before my Saturn return was exact. It retrograded back over about six months later, when we were trying to decide how we wanted to get married. When it went direct again and passed over the last time, we had finally decided to elope in Hawaii rather than have a big event. We got married about three months later.

One of the biggest takeaways is that Saturn isn’t necessarily as bad as he’s made out to be.

Saturn in the seventh also brought me new clients and business relationships. I started a consulting business in the summer of 2023 when Saturn first dipped into Pisces, and decided to pursue it full-time as of January 2024, right before Saturn entered Pisces for good.

Perhaps due to the square to Jupiter and my moon, I also moved back home to BC in August 2023, while Saturn was first in Pisces. A few weeks before my exact Saturn return, we signed a lease for an apartment that we love and feel very at home in.

I was also pretty withdrawn from the majority of my close relationships during my return, partially due to moving across the country, but I had been craving solitude and sort of became a hermit.

What were some of the most unexpected or surprising moments?

We decided to move to BC very unexpectedly and had a lot of ups and downs at the beginning. We weren’t exactly sure how it would play out but everything worked out really nicely in the end. When I was a teenager, I had vowed to never live here again, so just processing that I wanted to move back home and then loving being here was a very surprising development in my life.

Quitting my old job and becoming self-employed was also an unexpected and scary moment. I had always tried to do things responsibly so it was hard to allow my instincts to guide me into what felt like a huge unknown. It was almost like I couldn’t stop my rational mind from dissuading me from doing it. It’s one of the most rewarding decisions I’ve ever made and has totally transformed my relationship to myself. My intuition and instinct is much clearer to me now and I trust it a lot more.

What were some of your biggest takeaways? How has your life changed?

Basically my entire life changed — relationship, job, home. I’m grateful that I went into it excited for something new, I think it helped me navigate these huge changes with an open-minded and adventurous attitude. One of the biggest takeaways is that Saturn isn’t necessarily as bad as he’s made out to be — there’s certainly been uncertainty and lows, but everything has shifted in a way that feels more aligned with how I want to live and I feel a lot more at peace now than I did before.

What advice would you give to someone newly entering their Saturn Return?

Embrace uncertainty and allow your instinct to guide you. Even if you can’t clearly visualize exactly what you want or where you’re headed, it will reveal itself with time. Saturn is all about balance and rewards humility and hard work, staying grounded and focused on my core principles was helpful for me throughout the whole experience.

Embracing my home and solitude, being in the woods or water, spending endless time with my dog, interning at a farm, gardening and growing my own food, going to the beach — these all became essential to me.

Saara Lampwalla

Saara Lampwalla is a consultant to conscious founders and brands, helping them scale through strategy, operations, and partnerships. She also coaches creatives and entrepreneurs through the lens of mystical systems and hosts Rich Souls, a podcast where the mystical meets the practical through conversations on embodying one’s essence in work and life.

What were your expectations going into your Saturn Return? On a scale of 1-10, how invested were you in Western astrology or narratives around the Saturn Return?

6 to 7.

What house is your natal Saturn in? How did these themes play out during this period?

My natal Saturn is retrograde in Pisces in the 5th house of play, creativity, kids, sex, and dating. These themes became the focal point of the last three years. Since that’s a long period, here are some milestones:

• I moved to the city of my dreams less than a month after the transit began. Within the first month, I realized I needed to stop a brief nomad-ing stint and focus on leaving a job of nearly a decade that provided security, reputation, and opportunity to play the corporate game — but at the expense of my creativity and life force.

• Several dating experiences catalyzed my move to shed the job. I went on a date with my one and only celebrity crush, who almost immediately mirrored how unhappy I was in my job (embarrassing!!). Later that year, I had a brief relationship with a man who believed in me so much that it expanded me into greater self-belief. Within a month or so of our relationship ending, along with other supportive events, I put in my notice.

• Soon after quitting, I launched several of my own business ventures, posted to nearly every social media platform after being chronically offline, started an Artist’s Way cohort, took over a local writing club, and more.

• I also met and was pursued by a ton of viable suitors within the span of a couple of weeks. They ended up being catalysts for revisiting, and really having a reckoning with, my dating history.

• It felt like a cosmic clearing of a karmic deck that’s left me much clearer and with more compassion for the inner child (mine and others’). It also forced me to own the role I’ve played in manifesting many incompatible and hurtful dating and sexual experiences in my 20s. What a gift!

• I also underwent a deep sexual and somatic healing journey, which has only opened my channel to receive more inspiration and energy to create. The interplay between play, somatics, sexuality, and creativity has never felt more clear.

  

What were some of the most unexpected or surprising moments?

Before this transit, I didn’t think I was creative! Realizing I was, and launching so much in such a short time, has been one of the most unexpected and fulfilling parts of this period. Now I believe that every human is creative. That making something, really anything, no matter how “good”or “bad”; is simply good energetic hygiene. I am so grateful to have been simultaneously stripped down and expanded into my own creator-hood.

Restructuring your life for the better is actually kind of hot.

Being gobsmacked by numerous karmic dating opportunities. Being pursued en masse expanded me to see it was possible despite a core wound of rejection. That said, the process of healing the related wounds has been long and arduous. I overcame several rapidly and festered in a few for far too long.

Having initiatory experiences into the divine feminine, which goes hand in hand with all of the themes of the 5th house.

Meeting several of my creative heroes in person.

What advice would you give to someone newly entering their Saturn Return?

I’m sharing this gently: you are not going to figure out how your Saturn RX will affect you until it plays out — plain and simple.

Astrologers may not really be able to predict anything that actually happens (they didn’t for me anyway), but you can learn more about the themes of Saturn, Aries, and your affected house and placements. That will give you a sense of the life areas that may come into play. That knowledge was enough to raise my awareness amidst destabilizing experiences so I could actually see the lessons. Perhaps that’s all there is to know.

At the end of the day, this transit is said to earthquake whatever does not serve our evolution. That is something that must be lived. Metamorphosis cannot be expedited. Let Saturn work you.

This transit is said to earthquake whatever does not serve our evolution. That is something that must be lived.

In the process, invest in yourself on every level so you’re resourced — so that you can self-source. My go-to practices: daily morning journaling followed by meditation and/or breathwork. Thoughtful diet and fitness choices. Near-daily earthing, prayer, time in nature, good sleep. More time in resonance — with people, environments, routines, studies. Quicker ego-checking and pruning of people and things that do not vibe. Investment in select coaches and programs to support specific goals. Then just trust the process and that you’ll make it through, higher than ever. Restructuring your life for the better is actually kind of hot.

Shelbi Jones

is a Brooklyn-based writer and the creator of Hi! I’m Here, a publication and community exploring what it means to stay true to ourselves and each other.

What were your expectations going into your Saturn Return? On a scale of 1–10, how invested were you in Western astrology or narratives around the Saturn Return?

Probably an 8. A group of my college friends all have Saturn in Aquarius, so they started their Saturn Return during the pandemic. I watched them make major life shifts. People bought houses, got married, moved cities, started jobs, and left jobs. There was a lot of visible change. So I was expecting that my life would probably shift in a big way, too.

What house is your natal Saturn in? How did these themes play out during this period?

My Saturn is in the 6th house, which covers work, routines, and health. That showed up very directly. I was laid off for the first time in my career in March 2023, as my Saturn Return was beginning. I took another job in August 2023, then quit in February 2024 to start my own company. I also started lifting weights and focusing more on how I want to feel as I age. Not just aesthetically, but physically and energetically. It felt like rebuilding my life with purpose rather than expectations and societal pressures.

I’m much less attached to institutions and much more committed to living my purpose.

What were some of the most unexpected or surprising moments?

Getting laid off was surprising. How much fun I had that summer without a job was also surprising. I thought I would be much more anxious, but honestly, Severance Girl Spring/Summer was exactly what I needed. I was also surprised to find the courage to quit my job at Adobe. It was a very stable tech job during mass layoffs, and I knew how rare that was. But I also knew I wanted something different for my career. I also lost a few long-term friendships during this time. They were no longer aligned, but letting go was still hard. There’s this idea that it’s a success story to keep friends from childhood into adulthood. Sometimes that’s true, and sometimes you outgrow each other. I had to accept that shared history is not the same as shared values.

What were some of your biggest takeaways? How has your life changed?

I’m much less attached to institutions and much more committed to living my purpose. It’s still nice to be recognized by notable names or organizations, but I don’t need that validation to feel grounded in my work. I feel deeply connected to my mission and values, regardless of who acknowledges them.

What advice would you give to someone newly entering their Saturn Return?

Let go. For me, it felt like being pushed into reality and alignment at the same time. I think it would have been much harder if I had tried to resist the changes. Feel your feelings about what is changing, but stay open to who you’re becoming. I feel much more aligned with my life now than I did before. Also, find a friend who is going through it. One of my best friends, who is going through his Saturn return at the same time as me, quit his tech job and started a company months before I did. It was lovely to commiserate together as our lives shifted so much.

Any other reflections or insights?

I grew up going to church twice a week. Most of what I knew about astrology came from horoscopes in Seventeen magazine. I don’t treat astrology as the only truth, but I do see it as another modality that gives me information about myself. I also have strong pattern recognition, so I like seeing how themes show up across signs, transits, and life stages. I don’t see Saturn Return as negative. It will remove anything that isn’t structurally sound. That can be uncomfortable, but it’s also honest.

Sofia D.

Sofia is a Health Gossip reader living in London.

What house is your natal Saturn in? How did these themes play out during this period?

My natal Saturn is in 4 house (family, home, roots). My family is fragmented because of the [Russo-Ukrainian] war; my parents are divided by borders. There were attempts to reunite in another country, but they didn’t work out (perhaps for the best). I personally have no stable sense of home: not where I was born, not where I grew up, not where I’m registered, not where I rent now. Since Saturn is about pressure, I feel it physically in the flat where I live with five people and no living room. The search for comfort had to be postponed, because all my focus went into survival in a foreign country where you can rely only on yourself. There were painful situations within our immediate family, and within our extended family too, where ideological and worldview ruptures were happening. My parents and I managed to remain a family, not to turn away from one another despite all these trials.

What were some of the most unexpected or surprising moments?

It was unexpected to realize that I had an incredible level of naive illusions about life. The way I imagined life at 27 (and by then I already knew quite a lot of hardship) now feels almost like a joke compared to how I see it at 31. The surprise lies in the paradox: in some sense, after such heavy years, you begin to feel lighter. And wiser!

What were some of your biggest takeaways? How has your life changed?

Learning discipline. Setting priorities.

I once heard that Saturn gives you an extremely difficult task so that you build a lasting foundation you can grow from. If you complete this task, Saturn rewards you with an even more difficult one (hehe). At the beginning of my Saturn Return, I was working for minimum wage, standing on my feet 8–10 hours a day, while dedicating my weekends to academic work. I stopped looking for another job because I devoted that time to academia instead. For a period, I survived on £20 a week. But my article went through peer review, and I was also invited to write a book review. So by the end of my Saturn Return, I will have two academic publications. That feels like a foundation.

I think it’s important to cultivate the courage to have your own experience.

Through this came the realization that the situations I went through took enormous strength and energy from me but they also trained me to take myself seriously. That understanding had to be suffered into being. Life throws difficulties harshly, and fighting yourself does not make it easier. Escapism won’t help.

What advice would you give to someone newly entering their Saturn Return?

I think it’s important to cultivate the courage to have your own experience. Whatever happens during this return, even if life doesn’t come together the way you hoped, not like other people’s lives that may seem better, this is still your life, and it is only like this for a short period of time. It will change.

A lot of the useful and practical advice I learned came from this astrological video. I’m especially drawn to one idea: that under Saturn’s influence, we sometimes feel we can choose between depression and tiredness, and if a person doesn’t want to feel miserable and useless, it’s better to choose tiredness more often.

Other advice…

Amanda says to give yourself permission to depart from distractions if you see one aspect of your life desperately knocking at your door. Reed got really into film, which will pull you out of yourself for a while, take the ground out from under you. (You need that.) Hate your friends? Make some new ones, says Veronika, who also recommends a chi machine, acupressure mat, and one of this lady’s videos.1

Katie adopted the following schools of thought:

One is whenever I’m witnessing a situation where I feel rejected and powerless, I say to myself, “this is the absolute perfect version of what could be happening.” And it calms me because I believe that sometimes my own negative feelings can be in service to the greater good. It is a chance to learn and expand. God works in mysterious ways…

The other is for when I’m feeling stuck. It’s the idea that any desire has an answer that already exists somewhere in the ether (or maybe even closer than that). I think of the answer like I think of gathering the ingredients for a recipe. I believe that once I have the desire, my subconscious goes to work on collecting the ingredients for me. After that my only job is to put in the work of following any whim that pops into my head, and being vigilant about staying healthy and mentally and physically strong.

Note: some of these responses have been edited and condensed for clarity.

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Hi everyone, I hope you’re doing well. I surveyed my paid subscribers this week, and my mom said she wanted to see more of my own writing. So I’m excited to formally launch a monthly favorites + Q&A column (read last month’s here).

Yesterday, I spoke to a reporter about the root cause of women’s obsession with optimizing their health and wellness (her words, not mine), and what it’s all for. This morning, I’m typing this from my new vibration plate, which I have conveniently set up in my bathroom next to my red light, while using my micro-current device and listening to Gregorian chants all at the same time. (I know, this is a lot...paging !)

And, to be honest, I’m not consciously thinking about what it’s for, only that I’m feeling good doing it.

🔍 Quick Explainer: Vibration Plates & Red Light Therapy

Vibration plates and red light therapy are having a moment online, with many users calling it “Shake ‘n Bake.” But what do they actually do?

Vibration Plate: Your Full-Body “Tune-Up”

The rapid muscle contractions act like a little internal pump, moving blood and lymphatic fluid, boosting circulation and lymphatic drainage, and reflexively activating muscles. Think of it as a full‑body “tune‑up” that wakes up your body while helping flush out fluid and toxins. I love doing it after a warm bath or shower, as my body is already in a parasympathetic state and the vibration is less jarring. (The warmth of the bath/shower also “primes” your lymphatic system and circulation.)

Red Light Therapy: The Skin Savior!

Red light therapy has a growing body of clinical evidence behind it — especially when you stay consistent with your sessions. Research shows it can support skin health and anti‑aging, promote hair growth, reduce inflammation and pain, and improve sleep quality when timed appropriately.1 I have been bullish on it for years, and am often told I look like I’m in my early 20s (I’m 28)…take from that what you will. I use my red light device daily, and am also in the process of testing Current Body’s Red Light Mask (10% off with code HEALTHGOSSIP)…more on that soon.

In a way, women have always been like this — primed for ritual. Cleopatra famously maintained a detailed beauty routine, regularly bathing in rose petals, honey, and donkey milk (she owned 700 donkeys just for this purpose). Others, like Empress Joséphine and Catherine de’ Medici, were big on oil massage and herbal infusions.

To say we’re only doing these things to meet external expectations strips us of our agency entirely.

And frankly, in an era of uninspiring architecture and relentless tech-bro optimization, prioritizing beauty in all areas is certainly not a narcissistic pursuit. The “War on Beauty” is real!

I also think we need to live a bit alternatively to be “healthy” in our current moment. Beyond just looking better, these practices help counteract screen time, environmental stress, and the general wear-and-tear of modern life.

(Personally, I’m focused on optimizing my fertility — arguably our most accurate health marker, a sign of a body with enough resources to function as it was designed to.)

Anyway, rant over!

Below: everything I’ve been enjoying this month, plus answers to your questions on Peating, entering the wellness industry, the finitude of personal change, and more.

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Welcome back to our Saturn series, featuring Health Gossip readers who have recently finished their Saturn Return. Today, we’re hearing from Savannah Galvin, Chelsey Forbes, Francesca Kritikos, and Tess Manhattan. Read the previous edition here.

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Savannah Galvin

is an artist based in New York City. She writes the health, wellness, and beauty newsletter, Seasonally.

What were your expectations going into your Saturn Return? On a scale of 1-10, how invested were you in Western astrology?

Going into my Saturn return, I had heard a lot of stories from friends who had already gone through theirs, so I had a general sense of what to expect. It made sense to me that it tends to happen right before entering a new decade, especially your thirties when so much naturally begins to shift. I enjoy Western astrology and find it fun and insightful, but I don’t hold it too tightly. If I had to rate it, I’d say I was about a 6 out of 10 invested in the narratives around Saturn returns.

What house is your natal Saturn in? How did these themes play out during this period?

My natal Saturn is in Pisces, conjunct my Sun, and the beginning of the return was definitely the most intense. I experienced a lot of anxiety around my identity, who I was becoming, and which parts of myself I had outgrown. There was a noticeable energetic shift before it even fully began. It’s hard to describe, but suddenly I was questioning everything: whether I was doing anything “right,” if I had made the wrong decisions, or if I had somehow messed things up. There was a lot of overthinking and self-doubt, and even moments where I wished I were less creative and more logical.

What were some of the most unexpected or surprising moments?

One of the most surprising moments was getting a dog. I had always wanted one, but I didn’t expect it to happen during this period. In hindsight, it makes complete sense. Saturn is about responsibility, commitment, and care, and that choice reflected all of that. Over this past year, I also made new friends, which can feel surprisingly difficult as an adult. Those friendships have become incredibly meaningful to me, and I cherish them deeply.

You can either sink or swim through it, and honestly, I’ve felt both.

Another major theme was the evolution of my relationship with religion. Over the three-year span of my Saturn return, that relationship became much more honest and peaceful. It also helped me clarify what kind of girlfriend, wife, and partner I want to be, and what kind of partner I want in return, how I can show up for others without spreading myself too thin, and what balance actually looks like for me.

What were some of your biggest takeaways? How has your life changed?

One of the biggest takeaways has been making peace with endings. I feel genuinely okay about past relationships and friendships that have ended; they all brought me to where I am now and were part of the journey. That said, old memories would surface and sometimes send me into a panic, this fear of I’ll never experience that again. At times, that realization felt heavy and depressing. But with time, a calmer voice emerged that could say: No, you won’t experience that again — and that’s the point. You’re meant to stretch and grow during this period. You can either sink or swim through it, and honestly, I’ve felt both.

What advice would you give to someone newly entering their Saturn Return?

If I had to give advice to someone entering their Saturn return, it would be this: don’t compare your timeline to anyone else’s. Everyone’s path unfolds differently. Social media can make this especially hard. It feels like every other week someone is announcing an engagement or pregnancy, which is beautiful, but can also create a strange sense of pressure that you should be “there” too.

A Saturn return doesn’t mean everything falls apart but it does ask you to grow up in a very real, honest way.

Practically speaking, journaling helped me a lot. I know everyone says that, but unedited, stream-of-consciousness writing especially first thing in the morning was grounding. Create some sort of morning routine or some time in your day that is dedicated to exercise, whether it’s 30 minutes, is better than nothing. Through this period there were points where I was so in my head and not in my body enough; movement would’ve been beneficial. Having a few close friends and family I could talk things through with made all the difference.

The end of your twenties can be unexpectedly hard. You think you’ll be in them forever, and then suddenly you’re 27 or 28 and thinking, what is happening? A Saturn return doesn’t mean everything falls apart but it does ask you to grow up in a very real, honest way. And on the other side of it, there’s much more clarity, self-trust, and peace.

Chelsey Forbes

Chelsey (@goodcheech) is a Katonah yoga teacher and spiritual storyteller. She has been featured on the newsletter before.

What were your expectations going into your Saturn Return? On a scale of 1-10, how invested were you in Western astrology or narratives around the Saturn Return?

I’m at an 11. I’m at a 22. I have always been witchy and of the spirit. I’m Caribbean. I feel like my Saturn return started when I was 13.

What house is your natal Saturn in? How did these themes play out during this period?

Saturn in Pisces in the 10th. I feel immediately, deeply. I’m going to pull a bit from CHANI [Nicholas] because I just love her:

I am extremely mistrustful of traditional forms of authority, I have an insane work ethic, I am charming, capable, I often get in my own way. I do not appreciate being told what to do and I get sensitive when other people’s restrictions are placed on me. A lot of dreams came true when I leaned into devotion and being myself; a lot of nightmares came true when I took illusionary investments personally.

Saturn was retrograde when I was born, so this is the work of my life. I am constantly revisiting, reviewing, revising — setting boundaries (mostly for myself) and then remembering that I am human and allowed to allow. My commitments are heavily informed by my political, philosophical, and spiritual beliefs.

All of these themes played out for me to eventually understand that these are not the ways of the world and that it’s okay to be disliked or to disagree. Saturn really demands focus and hard work, not perfection. Self worth is a huge thing for me and I think understanding that my superpowers lie in my own truths as well as owning them by going after what I want puts me in charge of my life. Acceptance is a really beautiful thing. Staying curious is the portal to being. CHANI — please call me, I need to record some meditations.

What were some of the most unexpected or surprising moments?

To be totally honest, no real surprises. Desires that didn’t come to fruition, sure, but nothing phases me anymore. Love was lost in a lot of ways but I’m finding real love by not seeking. No outsourcing. I have so much love around me and it is a reflection of my heart. It’s fucking incredible! It makes life surprising and magical.

My resilience often surprises me. Life experiences are not malicious and they have to run their course. Breaking up, burning out, rebuilding, and being in bliss. That is life! Savor every second and then really let shit go. What’s real will return. I may feel like my world is ending in the moment, but it never does because I have something called integrity.

The only thing that has changed is my relation to privacy. Intoxicating intimacy is no longer for everyone.

Breaking up, burning out, rebuilding, and being in bliss. That is life!

What advice would you give to someone newly entering their Saturn Return?

Stay in the body. Stay dedicated and you will create whatever you want in life. Be authentic regardless of the communal applause. Lean into your creativity. Center your humanity by starting with yourself. Communicate clearly by talking as well as listening. Be open to the fact that there are people that have done this before and there is no original thought, sure. You also know what you know and there is value in that. Don’t doubt it. More listening, though.

Be open to rejection. Welcome rejection with OPEN ARMS. Rejection is your BFF.

When people want to be around you, they will show you. Then you get to decide who’s in or out.

Be open to receiving love. The more you give, the more you get.

Francesca Kritikos

Francesca Kritikos (@fmkrit) is a Greek-American writer based in Chicago. She is the editor in chief of SARKA, a journal and publisher focused on works of the flesh.

What house is your natal Saturn in? How did these themes play out during this period?

Saturn is in the third house for me, “the house of siblings.” I’m the eldest daughter in my family, and there’s been this immense pressure to keep it together, to be the responsible one, for as long as I can remember. To stay shrouded, private, quiet. The most important thing I learned during my Saturn return is that I want to be the one who gets to let go, who gets to be taken care of. My life, to be what I want it to be, had to completely invert.

What were some of the most unexpected or surprising moments?

The moments that I learned I can laugh instead of cry when being confronted or attacked, because I know that I am right, and that is enough.

What were some of your biggest takeaways? How has your life changed?

I learned that just because you do something for someone else, it doesn’t mean they’ll do it for you. And there’s no point in trying to force them to reciprocate that care or devotion or attention or love. It’s like that saying, Never wrestle with pigs, you both get dirty and only the pig likes it.

Now I extend to people the grace of giving them the opportunity to show up for me. I won’t force it. Sometimes, I’m pleasantly surprised. The other times, that’s information, and information is currency.

What advice would you give to someone newly entering their Saturn Return?

During confusing periods in life, I think that dreams are some of the most fertile grounds we can look to. I started writing down my dreams every night, and looking back at them days or weeks later. What seems insignificant upon waking may turn out to be symbolically potent, crucial even. I don’t know that we should let our dreams lead us, but they without a doubt have much to teach us about ourselves, what we value, what our fears and desires are. We don’t have to subscribe to the versions of ourselves represented in our dreams, but we should know who they are. Keeping a dream journal is like carving a sculpture of your unconscious, in a place where you can finally hold it up to the light and see it for what it is.

Tess Manhattan

Tess Manhattan (@the.realrealreal) is an artist living in New York. She hosts the Narrative Podcast.

What were your expectations going into your Saturn Return? On a scale of 1-10, how invested were you in Western astrology?

I was pretty invested, maybe an 8 out of 10. I was positivity-pilled at the beginning of my return and thought the whole experience would be amazing.

What house is your natal Saturn in? How did these themes play out during this period?

My natal Saturn is in the second house, so the themes center around wealth, stability, and self-worth. In both my 9–5 job and my artistic practice, I realized how much I was doing for other people and not for myself. I would agree to things I didn’t want to do because I felt bad saying no. I didn’t want to lose opportunities, so I took everything that came my way, which often led to burnout.

For most of my twenties, my coping mechanisms were weed and shopping. During my Saturn return, I realized how both were preventing me from building value in myself. Shopping in a literal sense, and weed in a spiritual sense.

Lead with your heart. Trust yourself. That’s the only way things really happen in this crazy, beautiful life.

What were some of the most unexpected or surprising moments?

During the first week of my Saturn return, I posted this crazy list of people I wanted to have on my podcast, which didn’t even exist yet, and tagged a bunch of people, from Lil Xan to Farrah Abraham. The painter Josh Smith responded and said he would do it. That recognition inspired me to keep pursuing podcasting and also pushed me to begin painting.

There were a lot of surprising moments. I was able to predict that a Kanye West concert would happen in Miami before it was announced, and ended up in the front row. I was chosen to ask a question during the Jake Paul vs. Mike Tyson press conference. I met Trisha Paytas, and she got down on her knees to pose with my tattoo of her. All of these moments taught me to follow my intuition and not doubt myself.

What were some of your biggest takeaways? How has your life changed?

I realized it’s not what you do, it’s how you do it. The energy you bring to anything, work or play, is what you take home. Lead with your heart. Trust yourself. That’s the only way things really happen in this crazy, beautiful life.

What advice would you give to someone newly entering their Saturn Return?

I did The Artist’s Way, which really helped me see where I was holding myself back, as well as celebrate what I was already doing for myself. After finishing the 12-week course, I kept up with morning pages, which are three pages of handwritten stream-of-consciousness writing every morning, and artist dates, which are weekly solo adventures.

Birdwatching has also been really grounding. A good pair of binoculars is life-changing. It’s literally like watching bird TV. Holotropic, or a similar breathing practice, was something I began during my Saturn return, and it helped me move past certain traumas and thought patterns that were holding me back.

Birdwatching has been really grounding. It’s literally like watching bird TV.

Just because you don’t solve all your problems during your Saturn return doesn’t mean you’re doomed. Saturn encourages slow growth. Be patient with yourself.

Note: these responses have been edited and condensed for clarity.

For much of 2022, I was living in a way that could only be described as “dog like.” Eating purely utilitarian meals consisting of some variation of ground beef, rice, and olive oil. Taking myself for regular walks in the neighborhood. Fitting in a daily afternoon nap.

It was an approach that felt perfect at the time, an antidote to the somewhat extravagant vegan x gluten-free lifestyle that I led before. I liked not thinking too hard about what I would be eating; the sense of vitality that eating simple, meat-centered foods gave me. I felt clued into a world that many women my age had no idea existed. I felt based.

This was around the same time as I first got the idea to start Health Gossip, when I was at my most impressionable (and least dogmatic). I was healing from various diagnoses, including “PCOS” and “hypothyroidism,”and trying as many approaches as felt right (acupuncture, muscle testing, high carb, no carb). With time, I found that the biggest needle mover was predictability. Rather than surprising and delighting my body with new foods and bedtimes every day, I locked in on the essentials — movement, rest, sleep, etc — and forgot the rest.

(Spoiler: it worked.)

Over the past few weeks, while in the throes of some sort of Mono situation (extreme fatigue), I’ve intuitively returned to a similar approach. With pure restoration as my goal, I’ve prioritized gentle movement, long stretches of rest, and real, nutrient-dense, easily digestible foods. Ripe fruit. Raw honey. Homemade bone broth. Local, regeneratively raised meat. Japanese sweet potatoes with generous amounts of salt and butter. Vegetables occasionally (always well-cooked, save for my daily raw carrot salad).

…all without realizing that this was technically an animal-based diet — and that it may just be the most sustainable way for me to nourish + support my body in the long term.

A QUICK ASIDE

In the culture at large, there’s a lot of noise around what we “should” and “shouldn’t” be eating. Entire food groups are demonized. People are quick to push their opinions onto others. From MAHA’s updated food pyramid (which I’m personally a fan of) to the ever-evolving peptides conversation, what we’re eating — and, more often, what we’re not — has quickly become a collective fixation.

Some people avoid meat and dairy because of a perceived connection between that and environmental destruction (when in reality, industrial agriculture is largely to blame); others follow whatever their favorite influencer is eating that month. I’ve moved through many of those worlds myself, and it’s honestly a disorienting place to live — constantly outsourcing something so deeply personal, disconnecting yourself from your body and its cues in the process.

I’m not here to tell you what to eat, simply to tell you what’s worked for me — with the hope that it may challenge some of your preconceptions around true nourishment (and that maybe it will work for you, too).

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What is the Animal-Based diet?

As the name suggests, it’s animal-based, not animal-only. This isn’t the carnivore diet, where people snack on sticks of butter and eat steak twice a day. It’s using high quality, responsibly sourced animal foods as the basis of one’s diet, with plenty of room for easily-digested carbs (ripe fruit, raw honey, sweet potatoes and rice on occasion), herbs, and occasional, well-cooked vegetables.

An animal-based approach prioritizes nutrient density and bioavailability, with the goal of improving energy, vitality, digestion, and body composition. It also naturally minimizes the amount of anti-nutrients that you’re taking in, which are mostly present in raw vegetables, grains, and legumes. Animal foods also provide highly bioavailable protein, iron, zinc, and vitamin B12, nutrients that are often harder to obtain in sufficient amounts from plant sources alone.

In my experience, going animal-based works particularly well for those who are weight training regularly, living an active lifestyle, OK cooking most of their meals, and have a source for high-quality meat and (ideally raw) dairy.*

Lately, I’ve been ordering meat from Apsey Farms — a family-owned farm located in lower Michigan. Code HEALTHGOSSIP for 10% off :) Seriously the best ground beef I’ve tried.

It’s also great to try if you’re feeling low on energy or having digestive issues. I know that was the #1 thing that I noticed once I started eating meat again — the difference in energy! And I feel satiated for far longer when eating this way.

Other benefits I’ve noticed:

• No bloating

• Faster metabolism (i.e. higher resting temperatures + cold tolerance, weight loss - though that wasn’t my goal)

• Stronger nails + hair

• Less cravings for snacks/processed foods

• Less “decision fatigue” around what to eat

For paid readers: a loose meal plan + my favorite recipes…

• Organ blend tacos

• Slow cooker bone broth

• Gelatin cacao latte

• Supplements

• Etc.

Read more

Among both professional astrologers and skeptics alike, the Saturn Return is one of the most talked-about transits: a time of great initiation, clearing, and major, seemingly inevitable, transformation. For those of us born between ~1997–99 (and ~1967-69; check your exact birthday here), this transit officially begins tomorrow, February 13th, as Saturn re-enters Aries, where it will stay until 2028. Next Friday, February 20th (three days after the Lunar New Year), Saturn will conjunct Neptune at 0 degrees — a transit that many are calling the Great Reset. Suffice it to say, change is in the air.

Our first Saturn Return generally marks a time of great maturation, when one fully enters the rungs of adulthood. Saturn is the planet of tough love, of accountability; the “Dweller on the Threshold,” writes Alice Bailey in Esoteric Astrology, “who tests the soul before it can pass into the higher mysteries.” The fog of youth begins to lift. Our coping mechanisms no longer work. We’re forced to take a cold, hard look at how we’ve been choosing to live our lives; to face the areas we’ve been avoiding, the structures we’ve built out of pure survival — not necessarily because we want to, but because we have no other choice.1

There’s a lot more I could say here, but in true Health Gossip fashion, I figured it best to chat with those who have direct experience.

Below, three readers reflect on their own Saturn Return: what it taught them, how their natal placements influenced the journey, and their advice for those with Saturn in Aries.

Given the number of responses, this will be a multi-part series, with a few different issues released during the first weeks of Saturn in Aries. I hope it serves you.

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Charlotte Spencer Jackson

is a writer and holistic nutritionist based in East Sussex, England, where she spends much of her time tending to her plot of land. Read more on her Substack, Here, We Tend.

What were your expectations going into your Saturn Return? On a scale of 1-10, how invested were you in Western astrology?

I wasn’t as invested in astrology in my late 20s as I am now. In hindsight, I wish I’d paid more attention! I knew Saturn Return was a rite of passage, but I didn’t fully grasp how transformational it could be, or how deeply it could rearrange a life. At the time, astrology felt interesting but surface-level — something I was aware of, rather than something I was consciously working with.

It was really through lived experience and a constant what the fuck is going on?! feeling during my Saturn Return that I began to study astrology more closely. Learning that I was in the middle of this huge, archetypal life transition gave language to what I was already living through in my body and nervous system. It wasn’t until I sat down with some close friends, who are astrology whizzes, that it felt like a mirror being held up to my life at that moment. I’d say it was about midway through my Saturn Return that I truly adopted astrology, and since then it’s become a powerful tool — helping me make sense of the chaos and navigate the twists and turns of life with more trust and perspective.

What house is your natal Saturn in? How did these themes play out during this period?

My natal Saturn is in the sixth house, and those themes played out with almost textbook precision. My Saturn Return arrived through health, work, and daily structure. Almost overnight, I went from being a social, busy, fun-loving girl in her 20s to being basically bed-bound with post-viral fatigue, and it stripped away everything in my life as I knew it. I’d spent most of my late teens and twenties as a type-A overachiever and perfectionist, running on adrenaline and convinced I was invincible, so what followed felt like a major death / Tower tarot moment — a complete ego death, identity crisis, dismantling, and starting over.

The peak hedonistic experiences my identity had been built around couldn’t last forever.

At the time, I was working in what I thought was my dream job in the music industry while also running a business on the side, and looking back I can see just how burnt out I was and how deep in denial I’d been. I was a yes person, saying yes to plans, opportunities, and requests when my body was saying a firm no. At first those signals were gentle and easy to ignore, but the more I pushed through, the louder they became, until eventually enough was enough. Just as my Saturn Return began, burnout, illness, and nervous system collapse forced me to confront the way I was living and working in a very real way.

What were some of the most unexpected or surprising moments?

The most unexpected part was how completely my brain chemistry shifted. Before my Saturn Return, my identity was tied to being the life and soul of the party. The idea of a weekend doing nothing sounded unbearably boring. And while I still love music and dancing, my idea of fun has done a complete 180. I never thought I’d be the kind of person who treasures nine hours of sleep over working late or partying, but here I am. And even though I sometimes pine for my younger self’s fearless, hedonistic approach to life, I now know what’s actually aligned for me.

Reaching a point of extreme burnout forced me to stop and rest, to take a hard look at where my energy was going and which friendships were no longer healthy or sustainable. I became mostly sober during this period — not because I had a “problem” with substances, but because I could see that the peak hedonistic experiences my identity had been built around couldn’t last forever. I quit my job and spent most days in bed recovering from illness, and during that time I had what I can only describe as an awakening: the realization that I’d been living in deep misalignment, and that I’m actually a very sensitive soul who values slowness, solitude, and softness.

When we’re off course, we’re given gentle nudges at first. If we ignore them, those nudges get louder.

That came with a wave of grief. I missed the carefree, risk-taking version of myself who seemed to bounce back from everything. Over time, that grief softened into gratitude, and a sense of relief that I’m no longer living like that — alongside admiration for my younger self, who was fearless, alive, and fully in the moment, not worrying about her HRV or sleep score!

What were some of your biggest takeaways? How has your life changed?

My Saturn Return was an absolute doozy, but my biggest takeaway is that Saturn isn’t here to punish; it’s here to clarify. It stripped away what wasn’t aligned and forced me to look at my life without the stories or bravado I’d relied on for years. Looking back, I can see just how out of alignment I was living, even when things appeared good from the outside. I’ve come to believe that the universe wants the best for us, and so do our bodies, which carry deep intelligence. When we’re off course, we’re given gentle nudges at first: subtle signals, resistance, fatigue. If we ignore them, those nudges get louder. My Saturn Return felt extreme because I ignored those signals for too long.

The biggest lessons for me have been to spend time really getting to know myself, stop people-pleasing (it pleases no one), stop shrinking myself, stop living so apologetically, learn what a firm no feels like in my body and what a true yes feels like too, and take my body seriously when it speaks. I trust my body in a way I never did before. As my Saturn Return comes to an end, my mantra is to honor my authentic no and live by my full-bodied yes, living in alignment with my true, authentic self.

What advice would you give to someone newly entering their Saturn Return?

As I write this, I’m very close to my Saturn Return ending, and while that feels comforting, I’m also deeply grateful for the past four years. I’m probably the happiest I’ve ever been in my almost 32 years of life. It’s been an initiation — stretching, shedding, growing, and learning in ways I couldn’t have chosen consciously. It’s not for the faint-hearted, but I do believe that if you’re already living in alignment, it can be gentler. Mine wasn’t, because I wasn’t. I was living far from my authentic self.

So my advice is this: if you feel out of alignment or sense a pull to change, follow it — but don’t try to optimize your way out of the experience. As a Virgo with a lot of Scorpio in my chart, my instinct was to analyze, perfect, and throw everything at getting better. I chased fixes, protocols, and healing modalities without leaving space for integration, and in hindsight that was the work I was avoiding. What actually changed things was slowing down and working consistently with support I trusted.

Don’t try to optimize your way out of the experience.

I’ve been incredibly lucky to work with a transpersonal therapist and a Five Elements acupuncturist throughout this period, and those are the modalities that have stood the test of time for me. Somatics has also been a game changer — coming back into my body and spending as much time offline as possible.

True healing, for me, has been less about fixing and more about remembering who I am.

Stephanie Rose-Colette

Stephanie is a New York-based tarot reader and intuitive with a background in spiritualism. She writes the Substack, .

What were your expectations going into your Saturn Return? On a scale of 1-10, how invested were you in Western astrology?

I was a tepid 6.8. For me, ages 20-26 felt like a bulbous lead weight I was shouldering uphill — tragic and consuming. Part of me heard internet astrologers warn of Saturn and expected the incline to get steeper and the weight heavier, but the road flattened and I realized I could just drop things if they were too burdensome. I had a reading with my astrologer — an incredible elder named Robert Glasscock — just before my return began. He reassured me, “your life only gets better from here,” and he was completely right. In my natal chart, I have a grand mutable cross between Saturn, Jupiter, Mars, and my Sun, so I am used to tension on this planet and in this house.

What house is your natal Saturn in? How did these themes play out during this period?

My natal Saturn sits in my fifth house. The first part of my return focused on romance — I quickly met and fell in love with a flamenco guitarist who lived in Spain, and we started a long-distance relationship that would ultimately unravel but act as a playground for understanding my needs through others. After this experience, I felt called to sunset dating and seeking romantic love for the foreseeable future. Working as a psychic medium, I’ve always felt devoted to mystical pursuits, and the desire to marry and have children has felt far from my path.

My current project is to tend to my physical form with the devotion of a gardener.

I then turned my focus towards dissolving my creative blocks. Born into a family of artists, I have a natural predisposition towards visual arts, and yet, I always felt like there was something blocking the conjuring of these talents into physical reality, like I was a bottle full of all of my creative visions and my cork kept me from spilling any of it outside of myself.

What were some of the most unexpected or surprising moments?

Losing my day job twice at the beginning of the transit. Studying mediumship at a spiritualist college in England. Learning I had hyperthyroidism and using TCM to recalibrate my body. Re-learning French. Joining an organized religion for a bit. Posing nude as a figure model. Learning to play the Native American flute. Sitting in ceremony with ayahuasca in the Peruvian Andes. Rebuilding my relationship with my parents. Meeting members of my soul family that unlocked the portals where these happenings took place.

What were some of your biggest takeaways? How has your life changed?

I am finally working towards harmony with my body. For many years, I felt like I was hovering just above my crown — great for projecting into the spirit world, very poor for my health. To be so disjointed from my vessel meant that I couldn’t hear or honor her needs. Only now that I am in tune with her cues do I realize how much stress and anger I was locking inward. My current project is to tend to my physical form with the devotion of a gardener.

What advice would you give to someone newly entering their Saturn Return?

Your Saturn return path might not make sense for a while — experiment with surrender knowing that this is a language which can only be read backwards. Keep a journal and find resonant anchoring practices — dance, meditation, breathwork, cooking, primal screaming, etc. I recommend thorough documentation and archiving. Gather as much data about yourself during these ~3 years. This knowledge will allow you to make aligned decisions when change flies at you.

Free will exists. If you do not like the projections you are shown, change them.

It is fruitless to buy into the collective ideas about Saturn because all of our chart placements and aspects are so vastly different. Consult a professional astrologer if you want to know how it will affect you. The person on your FYP is not reliable here. I always remind my tarot clients — ultimately, you carve your own path. Free will exists. If you do not like the projections you are shown, change them.

If you’d like to book a session with Stephanie, reach out to her here (paid Health Gossip readers may show their most recent Substack receipt for a discount).

Ella M.

Ella is a writer living in California. You find more of her work on .

What house is your natal Saturn in? How did these themes play out during this period?

My natal Saturn falls in the 12th house, highlighting my relationship with limitation, fear, and discipline. Unaware that I was in my Saturn return until the tail end of the year, I moved blindfolded through much of it, letting lived experience reveal the astrological undercurrents — through spurts of depression, limerence, friendships that forced my hand at vulnerability, and long stretches of solitude.

What were some of the most unexpected or surprising moments?

Because I was unaware of my Saturn return until the tail end of the year, I was surprised — almost moved — to read about it and see how far I’d come, how much I had already navigated without knowing I was in such a transgressive state. I remember being quite emotional as I read. The universe really does have a funny way of communicating with you.

Rather than creating work, this transit revealed what was already asking to be met.

What were some of your biggest takeaways? How has your life changed?

What if the void I’ve been afraid of is actually my most fertile ground?

For most of my life — especially in my late teens and early adulthood — I understood my void as a cold, cavernous, unforgiving darkness. A place I would slip into by a siren call, only to regain self-awareness and find myself enveloped in its snares, blinded by its violence. To fear something within yourself is an unnerving place to be, so you suppress it. And because you’re suppressing, you don’t know when or where the feelings — the thoughts — will find you again. On a walk. With a friend. Alone. In your happiest moment.

You live in a constant state of fight-or-flight; your nervous system is never fully at rest.

Solitude is not punishment; the stories I inherited do not define me; I can’t live from lack.

Only in recent months have I become aware of the fertility of this “unforgiving place.” While the feelings and thoughts still occasionally intimidate me, I no longer fear this part of myself — it is one of my best, deeply attuned to my creativity. With awareness, I can alchemize pain into wisdom. Solitude is not punishment; the stories I inherited do not define me; I can’t live from lack.

What advice would you give to someone newly entering their Saturn Return?

Without overly identifying with astrological transits — especially narratives that frame Saturn returns as purely punitive — I’ve come to see that Saturn didn’t arrive as punishment, but as a reckoning. One that asked for responsibility toward my inner life rather than fear of it. Rather than creating work, this transit revealed what was already asking to be met.

Note: these responses have been edited and condensed for clarity.

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The x Health Gossip sauna hats are now LIVE. This collaboration naturally rose out of our event at Crystal Spa last fall, and the hats are as practical as they are cute. 100% felt, embroidered in Los Angeles, and in a very limited run of 15…so grab one while you can! (1 per person, please.)

For those of you who are curious about sauna hats, or unsure if you need one, I spoke to S.P.A.’s Courtney Wittich — fresh off the Great Northern Festival Sauna Village in Minneapolis — for her take (and then some). Enjoy!

Courtney Wittich on Sauna Hats & Best Practices

Courtney Wittich is a Los Angeles-based thermal journalist, sauna sommelier, water gourmand, and bathing connoisseur who is distilling all of her thoughts on (salus per aquam,“health through water”).

To start, what are the benefits of wearing a sauna hat?

There are two main benefits: 1. One more layer of protection for your head, allowing you to stay in the sauna longer without overheating, and 2. Adding a protective layer for your hair against heat damage, dryness, and stress.

At what temperature do you usually recommend wearing one?

Traditional saunas generally sit between 150-200 degrees Fahrenheit (infrared is less — and, in my opinion, it’s more effective to refer to them as an “infrared cabin”). If you have brittle, dry, or dyed hair, you can likely see benefit from any temperature. Other factors to consider are: is the stove electric or wood powered? Is there steam from water being thrown on the rocks? How often are you sweating? What is your natural hair quality? If you want to look cute, you should always wear one :)

How often do you personally wear a sauna hat?

I wear my hat when I know it’s going to be intense and generally bring them for vibes anyway. Russian-style banyas get HOT and a hat is essential. Lately, I’ve been attending sauna conferences where my sauna time is 3+ hours a day with lots of rest and recovery in between, but still! That’s a lot of dehydration and heat! If I forget my hat and need a little extra protection in a pinch, I try to add some conditioner and wrap it in a towel. Wool (woven or felted) is my go-to choice.

Are there any other protective measures that people can take when enduring an XL sauna sesh?

A new fact I learned this weekend is that wet or damp hair is generally less vulnerable to drying damage but compared to dry hair, it is more fragile and prone to breakage. I’m obsessed with the Saint Lucie Sauna Serum — it’s natural, oil-based and great for lymphatic drainage + hair protection against heat and moisture loss (plus the scent is just enough to infuse some intention into the act of application yet doesn’t overwhelm the senses).1

Heat plus plastic/chemicals is bad for us. Sauna is a high-heat experience where your pores open up and you breathe deeper and more intensely (it’s like a light cardio workout), so paying attention to what I’m wearing, drinking, and soaking in is important. A fresh water rinse is so essential to get off any lingering chlorine — it’s a huge no-no to go from a chlorinated pool or hot tub into high heat.

If I were a man trying to start or grow a family, I’d be prioritizing cotton boxers and maybe icing my balls with a cold pack & cotton towel in peak performance weeks.

Currently, I’m leaning into functional sauna wear and a bit of fun. Brands I’ve been trialing include:

• Saunamekko: 100% merino wool, I just heat tested their vintage-style bath suit, so cute.

• Downtown Betty: 95% cotton with a bit of stretch — fabrics feel thick and supportive, plus fun colors and cuts.

• Saade: markets as a sauna swimsuit, made of mostly plant fiber lyocell (88%) and elastane (12%). Super thin and breathable with a very timeless low back design, making for the easiest one-piece for sauna, swim, or surf.

• Ruby Ray & Suay for recycled towel and terry cloth pieces to chill in between rounds of hot and cold.

100% cotton is my go to if I need to be clothed — Turkish towels, spa towel, Brandy Melville, Hardtail…I’d like to get some of the Hommegirls x Fruit of the Loom sports bra and boyshort sets.

And LOTS of WATER!!! Sometimes with a sprinkle of salt or other botanicals — Sauna Water recently blew my mind. Nordic and Superior Coast are tied for my favorite.

Besides the S.P.A. x HG hats, what are some of your other sauna hat grails?

I love our collab <3 and got to wear her for the first time at the Great Northern Festival Sauna Village in Minneapolis — a really sweet new memory in a city dedicated to melting ice. I’ve found a few Etsy master felters in Eastern Europe with designs perfect bluebell flower, clouds, and even antlers. I’ve been playing around with cyanotype printing with dried flowers and plant clippings and (soon) dip dying some SPA hats.

If you’re ready to spend, Bondon makes BEAUTIFUL sauna hats of fine fabrics that can flow from the outside world into the sauna without looking theatrical.

I’d like to see a wool and mulberry silk bonnet in this space for textured hair soon.

Buy your hat

Related reading:

One theme that keeps coming up is the need for more discipline around our creative practices — a masculine container for the feminine flow, if you will. So often we over-identify with certain astrological transits, or stages of our cycles, to the point where they become excuses for avoiding the work that we must do. It’s okay if I stay indoors all day and mope, I’m in my luteal phase (even if we know fresh air and sunshine would make us feel better). Or, Everything’s retrograde; there’s no way I’m going to the party (even if we’ve been craving community). The work is in learning how to use the systems that support us, while also participating in the beauty, discomfort, and (inevitable) mundanity of daily life.

As AI and transhumanist technologies continue to accelerate, and we find ourselves more enmeshed than ever with our digital selves (a trend counterbalanced by the rise of analog culture and going offline), EMBODIMENT is certainly top of mind. By “embodiment,” I don’t just mean being present in our bodies, but also operating from a place of coherence and truth. Bringing in the energy we want to see in the world, in every single moment — from how we respond to a friend’s text to how we decide where to travel or move. As Human Design teacher often mentions, every decision we make is an opportunity to contribute to the elevation of human consciousness.

Some questions to ask yourself:

What type of world do my daily actions and choices reflect?
When or where am I operating from a place of fear or scarcity, rather than a place of love and full expression?
What are some small things that I can tweak to better align my external with my internal?
What have I been avoiding, and why?

On that note, I’m excited to bring more of my own voice into this newsletter. Guest interviews have long been the backbone of Health Gossip, and a few readers have (rightfully) mentioned my relative absence (is it giving Gossip Girl?). And I was so inspired by our recent Instagram Q&A that I wanted to start a more in-depth version on Substack.

Below: notes on endometriosis, mindful content creation, becoming a morning person, and more. If you have questions for the next one, feel free to respond to this email.

As always, thank you for being here. So loving what we’re building together xx

How to be a morning person? I’m always snoozing but I hate waking up late. I don’t know how to start building this habit.

The equation here is actually quite simple: prioritize your bedtime over your waking time, and do everything you can to get good, high-quality sleep.

I truly believe that no one is innately a “night owl,” they’re just dysregulated and/or running on stress hormones (I say this after working until 11pm last night). By toggling habits around light exposure, meal timing, caffeine intake, and movement, we can transform our sleep and, effectively, our lives — waking up without an alarm clock, feeling refreshed, energized, and excited to start the day.

Here are some practices to consider:

• Get sunlight exposure within 30 minutes of waking.

  This primes your circadian rhythm and tells melatonin to shut off so it can rise again in the evening. It’s also an instant energy and mood booster; in the winter, I’ve found that morning cold exposure feels almost like caffeine.

• Live a full day, whatever that looks like for you.

  Movement, connection, spontaneity, laughter — the quality of our days affects the quality of our sleep. This is why we never have an issue sleeping when we’re on vacation.

• Eat only when the sun is up.
  Eating a proper breakfast and lunch means less nighttime cravings, which can disrupt sleep. Early dinners are also paramount. Your body has a hard time sleeping when your stomach is full of food!

• Post-sunset, start minimizing blue light.
  This is a great time to switch to candles and warm incandescent bulbs/infrared lighting, and generally make your space darker (darkness signals melatonin production, while artificial light tells your brain it’s still daytime). I also like to turn off my Wi-Fi router around this time.

  • Use tools like f.lux and blue light blockers if you need to do computer work or watch TV.

• Create a series of rituals that signal to your body that it’s time to unwind. Some ideas: taking a bath, reading, journaling (I love doing a “brain dump” before bed), putting your legs up on the wall, hopping on the Shakti mat.

• If needed, incorporate supplements like magnesium glycinate, l-theanine, and glycine. A bedtime snack of gelatin, or a spoonful of honey, can also stabilize your blood sugar throughout the night.

• Aim to get to bed by 9-9:30pm. This is the golden standard, according to circadian biology and TCM principles. Grandma-maxxing.

• Try to be consistent with your waking and bedtimes, even on the weekends. Otherwise, we can experience a sort of “jet lag” effect.

For more on the importance of our light environments, I’d recommend checking out , , and (this podcast with Tristan Scott is also great). Seriously such a gamechanger, and something that I think even more people in the health space will be discussing in 2026. (Huberman already has.)

Advice for the girls just starting their 20s?

There’s a specific tension that characterizes our early 20s, a time when we simultaneously feel like children (pre-frontal lobe development) and like we know better than anyone who has ever lived. At this age, I was dead set on doing the opposite of whatever person in authority wanted me to — leading a more bohemian lifestyle, working the easiest job I could, moving through the world as if certain rules didn’t apply to me — while also assuming that if things truly got bad, someone would step in and take the wheel. The naivete of youth paired with the confidence of someone not yet proven wrong.

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Today, we’re hearing from Franny Flackett-Levin (@kanandune). Franny is a lifelong musician, surfer, sound healer, and practitioner of The Tools, a form of shadow work that involves deep unconscious connection and action-oriented change. I did a Tools session with her last fall, and her approach struck me as both gentle and precise, favoring inquiry over judgment to open space for real presence and care. Outside of client work, she runs the Substack Kanan Dune.

P.S. If you’re in Los Angeles, you can catch Franny at the Blueprint Design workshop on 1/11, hosted in collaboration with psychotherapist Charlotte Dawes.

What was your upbringing like?

It’s interesting because I didn’t grow up with a lot of overt spirituality. My parents were very practical, yet deeply creative people. The “creative act” was very much a part of my every day; their larger circle was all creative people that were using their source in all sorts of ways. They were guided by these larger spiritual frameworks around their creative work, which really inspired me, but it wasn’t packaged in the way I conceive of it now.

What first led you to music?

As a kid, I always wanted to be a musician. I got the idea when I was like seven or eight years old. It felt almost like this voice of God coming down and saying, “This is what you have to do.”

I started surfing when I was really young too, around the same time I decided I wanted to be a singer. And that’s been an anchor in my spiritual practice and relationship to what it means to be alive. It got me asking myself a lot more questions. I was a very intuitive and introspective kid.

As children, we’re such a clear channel for these things. Is your family musical at all?

No, actually. And that was why it felt so godly to me at the time. There wasn’t even music played in the house. It was always me just improvising on the piano and writing music.

My godmother, Monique, was the one who really introduced me in a more direct way to spirituality. She took me to kundalini yoga classes when I was 17. That really opened my eyes. I got into psychedelics then, especially microdosing, and I started linking my musical work more directly to my relationship to spirituality and to the ocean as well.

It is pretty amazing to me that it really has stuck. No matter what I do, I always come back to my music.

How would you say your relationship to it has evolved over time?

It’s gone through so many waves of commitment…It can be the most beautiful, connected, guiding thing, or it can feel really painful. But I’m always trying to stay inside of it, even if it’s tough.

I often think that when we give up on something, it’s because we expect it to be the same day in and day out. It’s a matter of trusting the depth of your calling.

Yeah, it’s like being tested constantly. And knowing that you pass the tests by staying in it, even if it’s not working perfectly or having its external place in the world.

KANAN DUNE

Rx: Exploring the Liminal

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5 months ago · 3 likes · Franny Flackett-Levin

When did you first connect to the Solfeggio?

At Gallatin, I studied music through the lens of Greek and Roman philosophy and and artificial intelligence and the future of music; basically, looking at why music is special to humans. It was sort of a first delve into the question of really, why is creativity and the act of having a creative practice so powerful for people? I was really fascinated by what it means to transmit the soul — and in that realm, how music and healing can be interwoven.

I’ve always been interested in the Fibonacci sequence and the ways in which nature is organized, and also the ways in which true art is a reflection of nature. And so I was looking into the golden ratio, and then I got into a bit of the Solfeggio healing frequencies…this idea that certain tones could have an ability to shift your state.

Do you have a favorite tone?

I really like 528 hz, it’s the frequency of love.

It’s not incredibly scientific, but with my sound healings, I am imbuing it with the unique energy of a conversation, or with the intention in mind.

Even with us talking now, there’s such a unique energy transfer that happens, especially the deeper you get to know someone. I really like taking that energy and pairing it with these frequencies, choosing which are right for the individual or collective. It’s like a heart and mind opener.

Do you incorporate these sound healings into your client work?

My sound healing sessions are more one-offs with people wanting a unique healing they can use daily. I like to put a binaural beat that can get you into a meditative state or highly activated aware state, and then I layer the Solfeggio healing frequencies on top.

My primary private practice is a counseling practice. It’s a therapeutic modality of coaching that I’m trained in, The Tools. I am mentored by Barry Michels and Kristan Sargeant.

Tell us more about that.

Honestly, Barry is such an incredible visionary in the world of therapy. Him and his collaborator, Phil Stutz, came up with a modality called The Tools in the last 30 or 40 years of practicing psychotherapy. It’s these actionable visualizations (cognitive behavioral interventions) that you teach people so that they can do on their own. It’s very present/future oriented. So it’s less involved with the why of what you’ve been through, and more about what you can do now to get your life moving in forward motion.

The type of coaching that I do — and my mentor Kristan said this in a pretty amazing way — it’s like my clients and I are “co-detectives” going inside the darkness of the subconscious with little headlamps on together. I act as a compassionate guide, so there’s no hierarchy, but it’s like an ally to go into the darkness with and then trust enough to be led out safely.

What does a typical session look like?

These are hour-long counseling sessions, led by the client’s needs and greater goals. We often follow a framework, using a form of shadow work where you go to your most triggered place and work with those heightened emotions in a meditative state. I sometimes use binaural beats or sound healing to help access more tender memories or feelings.

We then externalize these feelings into a “second self,” a distinct identity with its own form and dignity, and commune with it. This is your shadow, which holds all your inner intelligence. It can share incredible soul insights with you when asked. This creates a pathway to connect to the parts of ourselves that we deem the least lovable and most disgusting, or difficult, annoying, overly ambitious…whatever it may be for you. Through connecting with that, we are more able to experience “wholeness,” because as long as we’re rejecting these major parts of ourselves, we’re living in a world where we’re self-punishing and we’re not truly integrated.

Do you do this work yourself?

Yeah, that’s how my training has really taken place. You have to be able to do it and apply it to your own life to help others.

It’s really beautiful, elegant, and efficient work. It can be painful to meet these rejected parts of ourselves, but in many ways that grief is just from not meeting them sooner. The dividends of meeting your shadow and forming a relationship with it and allowing it to be alive within you are unbelievable.

What internal shifts have you noticed since discovering The Tools?

When I’m in touch with my shadow, I speak as myself, fully. I am connecting to my highest self. I’m making choices that really reflect what I desire and what I want to do and who I want to be.

I almost think of it like you have a crystalline sieve that you pour your thoughts and actions through. Your shadows help guide you when you listen and take into account what feels right with these forgotten parts of ourselves.

How long did it take you to go through that process yourself?

It’s never-ending, really. I’ve been training for over a year with my mentors and seeing clients for 10 months or so while growing my practice.

Talk therapy has worked wonders for me too, and modalities like EMDR are super effective at unblocking limiting beliefs, but in this modality, it’s such a valuable resource to have an inner voice you can access any time of day. You don’t need me; I’m there as a guide and to support you. We create a safe, beautiful line of connection between you and these inner forgotten parts, so when you’re in crisis (and just in any moment of questioning), you can turn inward and be supported.

I like that too, because it establishes a level of sovereignty. Gaining tools you can use outside of the sessions.

Exactly. It’s never about being reliant, it’s inner resilience.

What have you learned from your clients so far?

So much. As an impartial observer, you see that what someone deems dark and ugly in themselves can be luminous, beautiful, and easy to love. You’ve been programmed to feel bad about these parts, but in this work I act as a non-judgmental ally. It’s beautiful to live in this present state with people.

It strengthens my shadow practice to experience people as they’re most scared to show the world. Even at its most complicated, there are lessons to be learned from the darkest parts of ourselves. It’s a reminder when it’s something totally different from what I would experience in myself. It makes everything crystal clear and brings me into connection and community with other people’s source and creativity. I value that so much. It’s like living magic.

Yeah, absolutely. My belief is that a lot of us are really dealing with very similar blocks, and when one of us heals something, it has a ripple effect.

I’ve always been the friend with a little tough love because I want people not to give up on their true soul’s dreams, and I also want to help zero in on what that soul essence really is, because sometimes it’s clouded by outdated programming. With my friends, I’ve always been the one saying, “No, you have a dream — do your dream.” It’s about staying connected to that voice, even when things aren’t working.

It’s so key right now for people to wake up to that.

Barry and Kristan say this type of shadow work is really an update of an operating system. It connects you more deeply to yourself, to God, to higher forces, and to the energy of the world moving forward.

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More from the archive:

Merry Christmas, everyone. Happy solstice. It’s certainly a big week for winter heads, and as good a time as any to round out our winter series. Read part one, with Reyjkavik-based healing arts practitioner, Erla Sól, here:

My relationship to winter has always been a bit complicated. In college, newly landed in New England after 18 years in the Midwest, I was braggadocious about my cold tolerance, often stepping out of my dorm in nothing but a tank top and jeans.

Later, living in New York, the pendulum swung hard in the opposite direction. I became a bit obsessed with circadian biology and TCM, faithfully heating up my Kettle & Fire bone broth every morning before heading to the neighborhood park. Morning sunlight was a non-negotiable, and I often went to bed as early as 8pm — practices that sound great on paper, but also never really had a place to land (more on that in Health Gossip #100).

These days, I fall somewhere in the middle, maintaining routines that I know serve my highest good while also allowing room for contradiction (a marker of good health, IMO).

Wired headphones and Future. Gelatinous breakfast soup and nicotine. Microdosing the tanning bed responsibly.

Over the past few weeks, I’ve been referring to this approach as “Girl Winter” — a playful nod to Carlisle Studer’s Girl Science, which favors intuition over biohacking, n=1 experiments over linear logic.

Girl Winter applies that same approach to the season itself, honoring nature’s initiations while also creating the conditions to stay warm, vital, and connected. In practice, this looks like:

• Defining “health” as our capacity to receive and participate in the world around us.

• Treating beauty and adornment as life-giving practices.

• Prioritizing warmth (physical, communal, energetic, and otherwise).

• Loosening the grip on outcome-based routines, instead focusing on rituals that support our energy levels and sense of feeling alive.

These principles aren’t limited to winter, or women, but are particularly relevant to both.

With that said, let’s dive in…

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Confession: for most of December, I’ve been wearing essentially the same pair of Uniqlo HEATTECH leggings. They’re warm, lightweight, and, of course, entirely synthetic (35% acrylic, 34% polyester, 23% rayon, 8% spandex, to be exact). Wool and silk thermals really aren’t hard to come by, so I don’t have much of an excuse; I’ve mostly just been too cold to make a change. But after some late nights spent browsing eBay, Etsy, and a few very Scandinavian corners of the internet, I’m more than ready to toss the HEATTECH altogether…

If you feel similarly, dear reader, fear not. Below, I’ve compiled 30+ ideas to fuel your natural fiber winter wardrobe — from indoors to out, sauna to après.

(And, if it happens to be warm where you are, read this.)

First, A Quick Primer…

Synthetic materials might be the norm for winter clothing now (see: Patagonia, Arc’teryx, North Face), but historically, winter sports and cold-weather work relied almost entirely on materials like wool, silk, waxed cotton, and fur.

• Merino wool was the original performance fabric, used by Nordic skiers, Alpine mountaineers, and cold-climate laborers for its ability to insulate even when wet. Today, it’s one of the most common natural materials you’ll find, thanks to its versatility and longevity.

  • You’ll also see some alpaca wool picks in this guide, which is softer than traditional wool and hypoallergenic.

• Silk also appeared in early mountaineering and military cold-weather systems as a lightweight insulating layer that added warmth without bulk. It’s often pricier than wool options, and can be more prone to ripping. For added warmth, sometimes you’ll see it combined with cashmere.

• Cotton & Tencel are great for midlayers and casual cold weather, especially in blends or brushed fleece. They’re both quite breathable and soft, though not warm enough to wear as thermals.

• And, of course, animal furs and hides have been used by nearly every culture throughout history for protection against extreme cold. I recommend buying these secondhand and ideally trying them on in person. They can hold onto scents more easily than some of these other materials, so be picky!

Note: If you’re confused about the benefits of opting for natural materials vs. synthetics, check out this rundown. In general, the biggest impact comes from pieces worn directly against the skin or exposed to body heat — so I’d recommend making swapping your thermals a priority :)

Read on web

Merino Wool Sauna Wear

Starting off with a new discovery: merino wool sauna wear.

According to Superior Saunas, these garments may be FSA/HSA-eligible — which feels like a total hack, given that clothing typically isn’t covered.*

The SaunaMekko Merino Wool Bath Suit ($180) is one of my favorites from the collection, essentially a winter-proofed version of the Los Angeles Apparel biketard we all know and love. Also cute: the Merino Wool Pocket Shawl ($128), easy to toss in your bag for holiday travel and post-sauna hangs.

Both are made from 100% merino wool — important, because we already know that if you’re sweating in the sauna, you’ll either want to do so in the nude or in natural fibers (I should gift the girls at my gym some pieces).

And if you’re looking for a sauna robe or hair wrap…may I suggest Rento?

*Caveat: you’ll need a doctor’s letter stating that sauna therapy is medically necessary, and approval ultimately depends on how your plan administrator classifies the purchase (i.e., as sauna therapy vs. everyday apparel).

Dilling Striped Thermals

Dilling is the real deal: a Danish, family-run company that’s been making wool clothing since 1916. I joked in the subscriber chat that this top ($70, 100% organic merino wool) and these leggings (ditto) would be my new winter running outfit — and honestly, why not.

You really can’t go wrong with anything here. Honorary mentions: the Merino Wool Wrap Top ($120), Merino Wool Pointelle Tank Top ($50), and Merino Wool/Silk Bralette ($62). All of these are basically the same price as Intimissimi, just way better quality. They even do merino wool activewear and baby balaclavas.

Vintage Shearling

In keeping with the sheep theme…my Kenzo shearling coat that I bought in Paris for €100 a few years back (s/o Come on Eileen) has been an actual Godsend. I feel chic and protected.1 Sometimes I even drape it over me like a blanket.

Unfortunately, a lot of shearling coats out there look a bit busted or boring. My advice: don’t go too oversized, make sure it’s real shearling, and avoid light brown/khaki if you can.

Some ideas from Etsy:

• Vintage Mongolian Shearling Lammy Coat ($350)

• Overland Outfitters Shearling Sheep Skin Jacket ($475)

• 1980s Black B-3 Sheep Skin Shearling Flight Jacket ($256).

This sheepskin box hat ($70) is also a vibe.

I’m also excited to invest in more sheepskin/animal hides for my home and sleep setup. Nose-to-tail living extends beyond just what we eat, ladies…

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Keeping that in mind, I tapped the Health Gossip black book for a list that you simply won’t find anywhere else. Keep reading for picks from , , , Petra Cortright, Carlisle Studer, , Victoria Vyraeth, and more.

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Note: the following picks are organized roughly by price.

Curating a mystery stack at a library for a friend

“I did this on accident recently at the Philosophical Research Society Library by requesting a couple books on floral symbology and then immediately leaving for dinner (lost track of time),” says Lex G., brilliant baker and friend of the letter. “It’s free and facilitates deep presence. Cue Simone Weil: ‘absolutely unmixed attention is prayer.’”

On the more material front, Lex recommends a combination of Leonord Koren’s Undesigning the Bath ($26) and Binu Binu’s Korean Kiln Sauna Candle ($75).

“Better yet would be a voucher to an actual Korean sauna or banya,” she adds. “But maybe this helps recreate the experience at home.”

(Hit up for the best spa recommendations in your area.)

Mario Testino’s Mario de Janeiro, $20

“Images of healthy, energetic young people in the height of summer are the best gift you can give someone about to enter a dark January-April period,” says writer Johanna Hatlem, who purchased the book after seeing it on a friend’s coffee table in NYC. “I look at it every time I need inspiration to go to the gym.”

Similar, but different: old Abercrombie quarterlies (everyone’s favorite: the 2003 back to school issue edited by Slavoj Zizek).

Heritage Store Rosewater and Bach Rescue Remedy, $11-15 each

Artist Petra Cortright describes these stocking stuffers as “massively basic,” but in moments of crisis or upset, they can truly be life-saving.

“I have like 3 bottles of each at all times,” she says. “I think the secret is to use them in a schizo tweaker way, just spraying and dropping every 5 minutes.”

Celluverse by Alannah Connealy and Lily Mavis, $27

I’m such a fan of Alannah Connealy’s work, both with Raena, her women’s hormone solutions company, and the Celluverse Podcast, co-hosted with her mother, Dr. Leigh Erin Connealy, and Jess Donovan.

If you’d like to impart a different perspective on cancer on a loved one in your life, consider picking up a copy of her latest book, Celluverse ($27) — “a manifesto of everything in the health world through the lens of cancer,” she told me earlier this year. “Everything comes down to the level of the cell.”

Pairs nicely with Dr. Connealy’s The Cancer Revolution ($19) and a Raena Female Hormone Testing Kit ($199).

Calisthenics rings, $29

“The list of things you’re supposed to do or buy to get strong can feel kind of endless,” says Sami Reiss, writer of SNAKE SUPER HEALTH. “But the nice truth hiding behind all of the advice is to get there you really don’t need very much.”

Case in point: calisthenics rings, which work equally well for those who are more advanced as they do for beginners (“though I bet anyone with a decent yoga/pilates practice is North of that,” he says).

“Most importantly, they have an aesthetic appeal that runs past fitness and right into slick,” Sami adds. “I think the artist Isa Genzken hung a pair at her studio.”

For a beginner set with added grip, Sami recommends these, but Gornation’s Workout Rings Set ($62) is another popular pick.

GoFit Stability Ball in White, $30

“It’s the best,” says Rummage Stretch’s Isabella O’Day, who uses one as part of her daily work setup. There are so many options, but I’m partial to the white; it looks almost pearlescent.

For the Prada Sport-inclined fitness lover in your life, I’d suggest pairing it with something from Isabella’s world, like her recent collab with Gumi ($83) — 92% cotton!

Eau de Zwitsal, $43

I’ve retired the Journal Olfactif column, and my own conventional perfume use, due to concerns around the xenoestrogens present in most formulations (buzzkill, I know). But Eau de Zwitsal, marketed for babies and discovered via a Dutch Twitter mutual, is a welcome exception.

“It is very non-offensive and hypoallergenic, and it smells sort of like violet, but not too powdery,” says Maya, who also uses it as deodorant. “When I wear it, people seem to be a bit calmer around me. Maybe they are reminded of their infancy.”

A few countries over, there’s also a whole genre of Spanish baby colognes, most notably Agua de Colonia Nenuco ($15), which has a neroli scent. Also curious about Nature Mamãe e Bebê ($38), said to “convey love, care and affection.”

Helios Basic 18 Homeopathy Kit, $38

“Anything you might need on the fly,” says artist and Health Gossip columnist, Moselle. “Really good for travel and they work strong & fast.”

(For those in London, she recommends visiting their shop.)

The Alice B. Toklas Cookbook (1954), prices vary

“Adorable gift for a friend, mother, for the Alice to your Gertrude, whoever acts as your personal chef…,” says Paris Reid of . “Or, eat with the imagination and savor the titles alone: special mention to Virgin Sauce and Bavarian Cream Perfect Love.”

Cookbooks came up a few times in researching this year’s gift guide…

Rebecca Kelly recommends gifting Ruth Reichl’s My Kitchen Year ($35). Also top of mind: Pamela Anderson’s I Love You: Recipes from the Heart ($35) and Susan Cianciolo’s This Cookbook is Made For the 5th Dimension (out of print and rare as ever).

Katonah Yoga Magic Calendar, $54

I haven’t quite started drinking the Katonah kool-aid (friends who practice it have lovingly described it as “breaking your body”), but for the yogi in your life, this might just be the perfect gift.

“Basically, time management is a personal religion,” says Chelsey Forbes. “Get off of the tiny shiny box and write it all down so you can follow through. I’m traditional in that way.”

Some added wisdom from Nevine Michaan, founder of Katonah Yoga and Chelsey’s teacher:

“Do not think of your practice as your life. It’s your housecleaning. If you’re cleaning your house seven hours a day, you have an issue. If you think what’s going to make your life healthy and happy is cleaning your house, that’s an issue. But if you don’t know how to clean your house, that’s an issue too.”

A Brick, $59

A gift that probably everyone could benefit from.

“Brick your phone, leave the brick at home, go out and experience a heart and mind frreeee from the shackles of technological demons distractions,” says , writer of Esoteric & Based. “Changed my life.”

La Manso Crystal Ring, $65

An indirect recommendation by Substack user . “My hair is piled up on top of my head in a French pin and I am wearing a transparent crystal La Manso ring on my left index finger,” she wrote in Liveblogging My Breakup: Part Three. “Everything outside is blanketed in a big dreamy fog.”

Direct recommendations by Girl Insides: the Chateau Marmont Alessandra Candle ($88), Living Libations All-Seeing Opulent Eye Creme ($29), Bless Nº12 Couple Print Bedsheets ($323), and an Albino Pekingese Puppy (priceless). “Kisss!!!”

A Medical Pedicure, prices vary

Consider gifting your city-trotting friend a medical pedicure — “essentially a facial for your feet,” says artist and health/wellness/beauty writer, Savannah Galvin.

Also on her list: leather gloves (“the key to surviving East Coast winter”), the Hatch Restore Clock ($170), and a vibration plate (big 2025 trend; I like this one).

Shakti Mat, $74

Shakti mats have long been a favorite of Health Gossip girls, recommended twice in last year’s gift guide and once more this year.

“I endorse the Shakti Mat as a gift for anyone who finds enjoyment in mild suffering,” says writer Adina Glickstein. “I lie on mine every night.”

“Love to combine [with] legs up the wall,” added Emma in a thread from the subscriber chat. “It can also put you in a strange not awake not asleep place if you stay on it long enough,” says writer Emily Sipiora.

Extra cute in pink (sold out for now, unless you’re willing to go off-brand).

Miyabi 7” Santoku Knife, $185

“If the person is into cooking (or wants to be), a Japanese santoku knife is such a beautiful first ‘real’ knife,” says sneaky chef Victoria Vyraeth. “Santoku means ‘three virtues’ or ‘three uses’ for slicing, chopping, and mincing. Perfect for everyday.”

An iPod Shuffle or iPhone 11, prices vary

My prediction: downgraded tech is going to continue to trend as people wake up to the devastating effects of “smart” devices, from higher EMF load to increased surveillance.

In this category, Carlisle Studer recommends opting for an iPod Shuffle (the clip is convenient for running and lifting) and an iPhone 11, “pre-flicker rate nightmare.”

Similar, but different: the Daylight Computer ($729), which is on my personal wishlist. Anjan Katta, the founder, is an incredibly bright soul and I love what he’s doing.

Nic Nacs, $35 for a six-pack, and a vintage jewelry box to hold them in, prices vary

Nic Nacs have been on my radar since I discovered the life-changing magic of nicotine pouches for focus, mood, and even histamine issues. They’re essentially a clean version of Zyns, with just six ingredients — none of which are micro-plastics or known carcinogens. I like the Blood Orange flavor.

For an upgrade, consider pairing the Nic Nacs with a vintage jewelry tin, like this one ($80), courtesy of friend-of-the-letter Jenna. Chic!

A perfectly fitting bra, prices vary

“This is a gift that has the power to change a woman’s life — coming into one certainly changed mine,” says American Style writer . “You look and feel better in and out of clothes.”

Her tips:

• “Find a boutique that specializes in bra fitting (this is essential!), make an appointment for the lady in your life, and pay up (the fitting itself is always free, so the gift is helping coordinate the service plus a fab bra or two).”

• “The key is that the shop does fittings by sight rather than using a tape measure. It may seem intimidating to get naked from the waist up in a fitting room with a sales associate but this is how the pudding is made.”

Also a great present to give to yourself, though I have the luxury of being team wireless/no bra these days…

Woolshire Pillow (from $180) and Quince 100% Mulberry Silk Pillowcase ($44)

Bedding is an underrated gifting category, especially when you consider that we spend more than a third of our lives asleep.

For the natural-fiber devotee in your life, considering pairing a 100% organic cotton and virgin wool pillow with a silk pillowcase — a combo recommended by Carlisle, who says that Woolshire pillows are truly the best. To round it out, might I suggest adding a Mulberry Silk Eye Mask ($20)?

A Kika Pauen skirt, $275

I’ve been eyeing these skirts after seeing actress Lauren Servideo mention them on multiple occasions. While the style is what pulls me in (a great last-minute Christmas or New Year’s look), there’s also something quite “healthy” about wearing skirts and dresses as a woman. Promotes better blood flow and ease.

Plane tickets to Paris for private classes with Ty Watson

“For someone you really, truly love,” says writer Kate Riley, whose Health Gossip is forever imprinted in my brain.

(Ty previously taught at SkyTing NYC and has run retreats with Toni, Berlin’s favorite Katonah instructor…)

Also on Kate’s list: these Pearl Blossom Spiral Earrings (from $37) — “a perverse combination of ‘wedding cake’ and ‘Tank Girl’” — and Privacy by Molly Young ($15), “the exact opposite of staring at your phone” (I second this).

A stay at the Westin Bonaventure, rates vary

Why book an Airbnb when you could immerse yourself in the enchanting, disarming energy of Downtown Los Angeles for under-$200?

“It’s a space that de-centers you, makes you feel dislocated,” says urbanist Ed Soja of the Bonaventure Building, which has the appeal of both a business hotel and long-deserted shopping mall. Aka, it’s perfect, not only in terms of design (rotating bistro, indoor-outdoor elevators) but also proximity.

During your giftee’s stay, they can pay a visit to friend-of-the-letter, Apogee Graphics’ Bonaventure building office for a copy of the Kaliflower Cookbook, then cross the sky bridge to the Ketchum-Downtown YMCA for a discounted $10 day pass.

Be-Shen Face Reading, $350-$400

For the person who’s already maxxed out on astrology readings and tarot pulls: a two-hour video session that “maps” your face to reflect patterns, strengths, and the throughline of your life’s mission (plus a channeled guided meditation at the end).

Mockmill 100 Stone Grain Mill, $363

Another very wholesome recommendation from Vancouver-based brand consultant Rebecca Kelly, who got the idea while visiting Cedar Isle, an organic grain farm, this summer.

“They sell wheat and grain berries whole to customers and encourage people to mill them at home to prevent oxidization and preserve the nutritional value,” she says. “They had a different home mill on their farm that they encouraged us to look into but it was like $1500. I discovered the Mockmill as a more budget friendly option.”

Giovanna Flores Cross Dress, $750

While waiting for official Health Gossip merch, why not pick up something…less official?

I’ve been wanting a piece of Giovanna’s for forever. The ecru-cream version of the dress — which synchronistically mirrors the design of the @health.gossip icon — has sold, but word on the street is she takes commissions.

More unofficial merch:

• Vintage Ring ft. Aqua Chalcedony Stone Cross Set in Sterling Silver ($53, grab it before I do)

• RARE Vintage Medical Black Cross Flag WWI? WWII? ($99.99)

• Vintage Medics Arm Band ($10)

• Vintage First Aid Kit ($82)*

*Be discerning with the first aid kits, some of them seem a bit haunted.

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Honorary mentions:

Artist Lola Dement-Meyers recommends a White Lululemon Define Jacket ($40) and Camel Bone Beads (prices vary). (See Lola’s full list here.)

Writer recommends “artifacts discovered in the homes of people older than fifty” (i.e., Italian drama masks, angel candles, royal honey).

My aunt’s friend Jean recommends a two-person low-EMF near-infrared sauna and “any face oil based upon Seabuckthorn oil for massive organic hydration” (cue: Living Libations Seabuckthorn Best Skin Ever).

I recommend logging off.

Below, you’ll hear from seven Health Twitter anons (and my teenage brother) on their most gift-able health and wellness items, from the bedroom to the kitchen. Their approaches skew bioenergetic, but there’s a bit of something for everyone…enjoy.

For the Underslept and Stressed Out…

Does your giftee dream about living in the mountains? Do they crave the clean, electric rush of being at a higher altitude, or seek to mitigate their high-stress lifestyle…?

If so, then look no further than the SIERRA 100 Altitude Generator, a personal use CO₂ machine recommended by @cynomaxxx and many others in the Health Twitter space. Controlled CO₂ exposure — whether through machines or practices like Buteyko-style breathing — may improve sleep, boost metabolic rate, and enhance mental clarity. A study from the 1958 even suggested it could be used to address conditions like irritability and tension.

This specific device is “ideal for fitful nights sleeping at simulated high altitude as the system pumps deoxygenated air through the sleep-friendly mask,” says @cynomaxxx. “Their hemoglobin will love their newfound improved CO2 transport abilities,” he adds. (Brian Johnson be damned.)

Speaking of sleep…many gentlemen of Health Twitter are proponents of nighttime caps, which not only are incredibly cozy but can also “increase the metabolic rate of the brain, improve energy production, and help with restorative sleep,” says @T3MaxxiAlt, a bioenergetic researcher who also publishes on Substack.

T3’s preferred cap, the 100% Cotton Men’s Sleeping Cap, offers a classic, sleepy-time-bear look, while @cynomaxxx likes the LL Bean Classic Cashmere Beanie, a stylish option that can work just as well in waking hours.

“Essentially, any one will do,” adds T3. “It mostly depends on taste and preference.”

This holiday season is also the perfect excuse to incandescent light-pill your friends. By now, you probably know the benefits of opting for candles, incandescents, and red-light panels over LEDs (if not, read this). Two standout options, courtesy of heliotherapist @zaidkdahhaj:

• Chromalux Incandescent Bulbs, which “provide a balanced spectrum of light” (very important for our circadian rhythms and general biology).

• The EMR-Tek Red Light Panel, which offers both red and near-infrared light therapy. I personally have and love the Firewave panel. A very helpful tool in not being a victim this winter.

@ProjectImpero, an “Aspiring Renaissance Man” and bioenergetic researcher (check out his Substack), suggests something a bit less fancy: monochromatic, flicker-free red LED lights.

“These are not meant to be red light therapy devices, just ambient lights that minimize circadian disruption,” he says. “They also make your neighbors think you are running a brothel, which is a plus.”

You can find these bulbs online or at your local hardware store (sometimes, they’re called “party lights”).

For the Man Who’s Starting to See Beyond Supplement Stacks and Cold Plunges…

On the reading front, Impero recommends Gerald H. Pollack’s Cells, Gels and the Engines of Life — “a surprisingly engaging and light read, all things considered,” building on the ideas of Gilbert Ling, Albert Szent-Györgyi, and other Peat-aligned thinkers.

“Water is central to the bioenergetic view, but its role can be hard to grasp for newcomers,” Impero adds. “Pollack first dismantles the ‘pump-channel—membrane—liquid cytoplasm’ model of the cell, and then rebuilds an integrative picture from simpler premises, all whilst tracing its (many) biological implications.” Perfect for your esoteric male friend.

For EMF mitigation, we have two recommendations. First, your giftee will want to assess their EMF situation with the TriField Meter Model. “The price range of EMF detectors is quite large,” says @T3MaxxiAlt. “I have seen people use the TriField and Safe and Sound Pro 2 with good results.”

Once they’ve measured their EMFs, they may want an EMF-Blocking Blanket, which “is specifically engineered to stop harmful 5G radiation,” says @MyFitnessFeelingz, “Perfect for cuddling or working on your laptop.” On the more affordable side, I’ve been enjoying the Yarrow Environmental Solution and Orgonite Andy’s Orgone Generators for on-the-go support.

Depending on how well you know your giftee, @MyFitnessFeelingz recommends gifting Peptide Bioregulators and Camphosal — two substances that you might otherwise need a prescription for. I have a very limited understanding of both, so I’ll let MFF take it from here:

• Bioregulators: “Pioneered by Dr. Vladimir Khavinson, peptide bioregulators are short-chain amino acids that target specific organs. They restore normal genetic expression, removing epigenetic stress and restoring normal organ function. Bioregulators have been used with great success in Russia for decades, by both the military and medical establishment. Best practice is to run these for one month and stack them. Start with the blood vessel and central nervous system bioregulators, and add a few more from there.”

• Camphosal: “Even the healthiest man can benefit from a cleaner GI tract. Less endotoxin produced by harmful bacteria means less inflammation and estrogen, and thus better metabolism and well-being. Inspired by Dr. Ray Peat, Haidut created Camphosal, a mixture of camphoric acid and salon (an ester of salicylic acid with phenol), to help people with exactly this. This product is designed to penetrate deep into the small intestine, removing excess bacteria and breaking up biofilms. Mix with coconut oil and activated charcoal, or place inside an enteric-coated gelatin capsule for even deeper cleansing.”

Reminder: This content is intended for informational and entertainment purposes only.

For the Amateur Chef…

First up is a Le Creuset Dutch Oven — “The crème de la crème of traditional kitchen hardware,” says @ProjectImpero, “perfect for rich collagenous broths and stews.”

“Some people are concerned about heavy metal contamination in enamel-coated products, but these have only been found on the outside coloring of Le Creuset’s products (i.e., not the surface you cook with),” he adds. “They are significantly more durable and reliable than most glass-based options, so they are my personal go-to.”

(With proper care, a Dutch Oven can truly be a heirloom piece…I love my Staub.)

For coffee lovers, @BrainEnergy4Me is partial to the Chemex, a choice has also been evangelizing.

“The genius that are the Chemex branded paper filters help ‘clean’ the coffee,” Lee says. “It is one of the only brewing methods that never sends my adrenals into overdrive…”

“Chemex is a great option to make coffee without your boiling water leeching microplastics into your cup,” adds @BrainEnergy4Me.

And when it comes to the milk that they’re putting in their coffee, Brain Energy suggests using a Milk Cream Centrifugal Separator — particularly if they’re on a lower-fat diet.

“It’s almost impossible to find low-fat milk without added vitamins, or raw low-fat milk, so a cream separator allows you to make your own,” he says.

They can use their newly low-fat milk in the Ninja Creami, a crowd favorite that yields endless amounts of sorbet, ice cream, gelato, and milk shakes. It “enables you to make tons of delicious ice cream flavors from whatever milk and cream you want,” says Brain Energy. The TikTok girlies also love them.

For the Young Man…

@___perfectbody, who isn’t explicitly a part of Health Twitter but seems sympathetic to the cause, recommends gifting a classic car from the 80s or 90s.

“I’ve always thought this would be a fun gift for a young niece or nephew who otherwise might not get a chance to drive one,” he says. “Keep it a secret until they’re 21 and then surprise them. I suppose the parents might be a little upset at the outlandishness of it all but I think it would be pretty special.”

Other suggestions via my brother Jack, who is around this age and has been known to sport mouth tape:

• Blue light-blocking glasses

• Face wash + moisturizer (like this or this)

• Electrolytes

• “Some type of calendar or planner” (may I suggest Rollbahn?)

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In the northern hemisphere, there’s a lot of programming around this time of year — not only in terms of the holiday commotion and its attending baggage, but also around the art of maintaining a baseline level of mental and physical wellness amidst seasonal changes (and, for many, a mostly indoor lifestyle). Mainstream health advice pushes vitamin D, cold plunges, sometimes even SSRIs. Circadian experts insist we watch the sunrise and sunset religiously — which, while aspirational, isn’t always realistic.

I originally planned for this to be a simple “survival guide,” an expanded version of a Twitter thread I wrote a few years back.2 But, after speaking with friend of the letter, Erla Sól — who lives in Reyjkavík, one of the world’s northernmost cities — I began to rethink things.

So, this guide will be more of a series…

First, we’ll hear from Erla on her approach to winter in Iceland and her take on the circadian conversation.

Next, I’ll walk you through some of my seasonal “hacks” and essentials — everything from hydration to micro-dosing the sun bed (a trick I learned from a former friend-of-the-letter, who swore by it for her eczema).

Above all, Health Gossip is a place for differing opinions. I hope this inspires you to be present in whatever journey this season is inviting you on.

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Erla Sól is an herbalist and healing arts practitioner living in Reykjavík. She runs the spiritual community, Soul Sanctuary and (spoiler) will be a guest on the newsletter very soon…

Note: The following conversation was conducted over text and edited for clarity.

What are your views on circadian rhythms and winter biohacking?

With the dramatic climate and sporadic weather patterns amidst absurd changes in light every day — living in utmost yin + yang — I feel so numb to the topic of circadian rhythms and sunlight. Almost as if it literally doesn’t apply to us here. Yes, we would ideally slow down and descend into deeper yin flow, but don’t really. People tend to work really hard in the winter and enter Winter Arc. But in summer, when we have zero darkness, we definitely attune to major yang and become hyperactive.

Are there any specific practices that you incorporate in the winter?

My way is lots of candles in the winter and cultivating our own inner flame, building heat from within, radiating out from the Hara as we bridge a deeper bond with nature and Shen spirit.

What I don’t “buy into” is the idea that we have to have certain glasses and lamps and gadgets, and that we have to see the sunrise and sunset first thing every day. That’s very hard to abide by for most of the year.

What would you say to those whose moods and energy levels get very affected by the darkness of winter?

[There’s] so much I could say around the seasons and the importance of having an upward spiral mindset.

Not feeling like a victim to the weather patterns and seasonal shifts but rather feeling a sense of humility and gratitude to the experience of being transmuted and transformed by the consciousness of nature.

To be thankful for the opportunity to evolve and move with the patterns of nature, rather than fighting them or blaming nature for our downfalls.

Acknowledging that the highest intelligence comes from living according to the Way of Heaven and Earth in full surrender through the resonance of the heart.

Allowing the spirits of the elements to move us and expand our awareness in an upward spiral throughout the course of our lives. Inviting them all the way in and letting these energies of change course through our lives and elevate our souls…

I think people get sick and depressed in the winter when they agree unconsciously or consciously to the narrative that S.A.D. is something that we all experience; that lack of sun is something to fear.

How does your spiritual practice fit into this conversation?

If we remember our Buddha nature, we remember that we are nature and there is no separation from nature even when we are inside. We are the earth and the only thing we need to ground ourselves in nature is to be present and in our bodies, connected with our hearts.

I think we really psych ourselves out when it comes to weather and the seasons. We are of the earth, have always been, and our work is to continue deepening into relationship with our bodies and the earth as consciousness on the planet rises.

We can acknowledge that our ancestors endured these hardships. We can handle it and we have the tools in our cellular memory and inner knowing to navigate the rhythms of nature with grace.

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About a month ago, following a frustrating pursuit of repeatedly deactivating and reactivating my personal Instagram, starting another personal Instagram, returning to my original personal Instagram, only to archive all of its posts, I had an idea: what would it look like to “sage” an Instagram page?

Many of us have been in a process of purging, most recently with the eclipse portal (IYKYK). Personally, after embarking on a cross-country move and its attending shifts, I have a level of spaciousness in my life that almost feels scary. My closet is lighter, my life is lighter…yet when I log onto my personal Instagram, I feel dragged back into the old.

Enter: digital feng shui.

Like its physical counterpart — writes beautifully on this — digital feng shui invites us to treat our online environment as energetic terrain: sensing what nourishes our life force versus what depletes it, and acting accordingly.

Tracey E. McDowell, a practicing digital fengshui expert and one of the first to use the term (she hasn’t yet responded for comment), described it as “creating balance and harmony in the digital world.” Instead of decluttering your office, maybe this looks like decluttering your inbox. Balancing yin and yang in your bedroom? Try balancing yin and yang in your feed.

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Digital Feng Shui: A How-To

The following are some steps and suggestions for purifying your online presence, drawing on Buddhist and Taoist cosmologies, as well as principles of energetic hygiene (reading list below). They are organized in a suggested order but can be used out of order. They are open to interpretation.

1. Set your energy before engaging

How am I presenting and communicating? Does my presence invite connection, clarity, and respect — or does it feel scattered, heavy, “energetically chopped”?

Spiritual teacher David Ghiyam speaks about the importance of “auditing” yourself before entering a room. Am I whole inside? Do I feel like a channel for light? These same principles apply to the digital realm, mitigating the chances of reactivity or unconscious engagement.

⤷ Practice logging on from a state of wholeness, rather than a state of extraction.

Be mindful of the triggers that cause you to go online in the first place, and write down a list of practices that might restore you to a state of fullness first. (Perhaps that’s going on a walk in nature, or allowing yourself to rest if you feel depleted.)

Then, your digital presence will become less about extracting and more about radiating — a channel for light in the virtual as much as in the physical.

2. Sow seeds that align with your values

What am I signaling to the Universe, God, my Higher Self when I post or engage with a piece of content? Does it reflect the life I’m cultivating?

From food to information, what we consume creates subtle imprints in our mind-stream, contributing to programming that shapes our subconscious (or conscious) fears, desires, and drives.

⤷ Practice unfollowing anyone or anything that no longer resonates with the life you’re creating.

You could even take this a step further by blocking certain words or phrases that don’t align with your highest good (think of it as a social media elimination diet). Curate your intake to nurture the energy you seek to embody.

3. Feed your Qi

Which apps or interactions leave me feeling energized? Which leave me depleted or scattered?

Qi is the vital energy that animates life, flowing through the body, environment, and relationships. Every interaction holds a subtle current of energy that either harmonizes with your life force or disturbs it — including those that occur online.

⤷ Practice curating your environment to reflect balance, inspiration, and flow.

Identify apps, feeds, and contacts that energize vs. drain you. Home screens, passwords, folders, and alert sounds are all an opportunity to “furnish” your digital environment in an aligned way.

4. Banish digital ghosts & demons

Which accounts or apps feel heavy or stagnant when I engage with them? Are they aligned with the person I’m becoming?

Old social media profiles, unanswered emails, and unaligned posts can hold stale energy, keeping you stuck in outdated identities or beliefs. Just like opening a window or blind can revitalize a dark, stuffy room, so too can archiving posts or deactivating profiles.

⤷ Practice auditing your accounts, deleting, deactivating, or archiving anything that no longer serves your growth.

This is a nice ritual to tie into your other seasonal resets.

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Suggested reading:

• Tao Te Ching by Lao Tzu (Trans. Ursula Le Guin)

• Energetic Boundaries by Cyndi Dale (See also: The Subtle Body)

• The Minimal Self by Christopher Lasch

• Kate Van Horn’s Substack

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Alannah Connealy (@alannahconnealy) is the founder and CEO of Raena Health, a company offering clean, bioidentical hormone solutions for women.

When I first discovered her work, both through Raena and her writings for her mother, Dr. Leigh Erin Connealy’s, blog and social channels, it sparked a genuine feeling of hope. Here were resources that might seem esoteric to some (both Alannah and Dr. Connealy frequently drawn on bioenergetic concepts, the kind that you’re more likely to find in an out-of-print book than on WebMD), presented in a clear, tactical way. See: Dr. Connealy’s breakdown of methylene blue and aspirin, or Raena’s guide to bioidentical progesterone.

And with early-onset cancer rates climbing,1 American fertility rates at an all-time low,2 and environmental stressors bombarding us from left and right, it’s clear we need to rethink how we approach our health.

I’m truly so excited and honored to have Alannah on the newsletter today. You can preorder her book, Celluverse, here.

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Your mother, Dr. Leigh Erin Connealy, MD, has been a leader in integrative medicine since the 80s. How did that influence you growing up?

I definitely grew up with a “weird mom.” She was always into infrared saunas, and even when I was little we drank Gerolsteiner water. She never let our sandwiches touch plastic — it was always wax paper or glass. We never took antibiotics, I didn’t even have braces... I thought it was normal, but it was definitely what people would call “alternative health.”

In college, I studied corporate finance, then I worked in tech in San Francisco and hated it. I had a six-figure job at Twitter, but I was like, “This is not what I'm meant to do. Someone else would be way better at this.” So I literally moved home with my parents. Everyone thought I was crazy, but I felt pulled to do something different. I started writing for my mom, getting into social media, and researching health in a far deeper way. Just hours and hours of reading and writing.

When did you first get into Ray Peat?

My mom has made hormones for most of her career, literally making them for patients at her clinic. When I was researching how she did that, I found Ray Peat’s work and was truly enamored. I immediately read everything I could get my hands on and started emailing him while he was still alive. It changed everything.

He was the first one to connect existence with health and the actual structure of the body. For me, it clicked everything into place. I read it and thought, thank God this exists, because otherwise we’d be left wondering these questions.

With Peat, everything comes back to biology. The biology of the body’s finite, so the answers are finite. You’re not left guessing.

He lays out all parts of disease perfectly. There’s really nothing he didn’t think of. He had a very grand understanding of life. Most people aren’t blessed with that. And if you are blessed to find Ray Peat, you’re blessed with a lot of answers.

I remember when I first found him, it almost felt too good to be true.

And it is. With other health gurus it’s very much shots in the dark — “try this, maybe it works.” But with Peat, everything comes back to biology. The biology of the body’s finite, so the answers are finite. You’re not left guessing. From that clarity, you have hope.

Has your mom read his work? I’ve noticed lately she’s been getting a little Peatier.

That’s heavily influenced by me and the team. We try to credit Ray Peat every chance we get. A lot of our ideas are influenced by him but filtered through our own lens — mine especially with animals, the environment, trees, and plants.

Life isn’t random. All of us are united from the same place.

I was watching your first podcast episode and loved the graphic with the eye and the earth. It felt like such a reflection of how innately intelligent and perfect our bodies are.

Exactly. I designed the book to encapsulate that. The universe isn’t an accident — it’s orderly and pattern-oriented and beautiful. And that’s what I hate about healthcare, it feels random. But life isn’t random. All of us are united from the same place. And that's why our patterns look very similar through animals, through trees, our interactions… Obviously, we need plants to exist. We can't survive without them, they can't survive without us, and that's just a testament to the origin of existence.

Can you speak a bit more to Celluverse? It’s the name of your podcast, but also the title of your upcoming book.

It's going to be everything. There's so much more planned. It takes so long to create good things, it's like a slow burn — slowly, then all at once.

The book is a manifesto of everything in the health world through the lens of cancer. Cancer is seen as this extreme disease, but all diseases look similar. Everything comes down to the level of the cell. That’s why the name is “Celluverse,” because every cell is its own universe; its own innocent, perfect place where life happens.

The book goes into everything: the meaning of cancer, the causes of cancer, how to solve cancer, and then the history of cancer treatments and how to think about treating cancer differently (more effectively, we hope). We wanted it to be a magnum opus. Truly no stone left unturned.

How did you first connect with your co-author, Lily Mavis? You also wrote The Essential Guide to Lasting Health together.

We actually met through Instagram years ago. And we started collaborating more on Connealy, MD to help my mom get these ideas out. We got so many questions like, "What do I do about my cancer diagnosis?" And it's like, if I can understand it, others could too. I'm really not smarter than anyone. It didn't feel fair that I could see a path to healing but they couldn't.

It’s tough because [the book is] very long and very technical. But we've been translating complex science topics into understandable ones for years. We pray that it's the right balance of technical meets not-too-clunky.

What would you say one of the most common misconceptions around cancer is?

There are so many. The number one is that cancer is a genetic disease, when it’s not. It's a metabolic disease; the metabolism of the cell is disrupted.

There are lots of misconceptions around the treatment of cancer, too. People think that chemo, surgery, and radiation are going to cure them. And it's absolutely not; it's going to buy them time, it may even kill them. These are very intense treatments and they don't address the cell or the true root of cancer.

Why would anything change if nothing changes? It logically doesn't make sense.

And that’s why recurrence is so high. Most people, when they get cancer, are so afraid it will come back because the stats are so grim. But why would anything change if nothing changes? It logically doesn't make sense.

So you basically buy the body time until something is found again. And usually, it comes back more aggressive, because you've poked the bear and made your body more immunosuppressive. The treatments are so horrendous. Some respond, but it's mostly just getting rid of the actual cancer, not changing what causes it.

It just falls in line with this very allopathic view of medicine: dividing the body into parts and treating it like a machine. And then doctors will remove an organ like it’s nothing.

It's absolutely barbaric. It used to be much worse, you know; historically, they used the radical treatments to remove the breast. They thought that that would lead to better outcomes when you remove every part of the breast. Unfortunately, it absolutely did not.

How did Raena first come to be?

I truly believe progesterone is the most underutilized drug in the world. It just made me mad that people don't use it. It can treat breast cancer, PCOS, PMS, Alzheimer's, multiple sclerosis... It's cheap, it's un-patentable, has no toxic downsides. It's just like, why don't people use this more? Even in menopause, a lot of the times it's hard to just get progesterone, because they want to give it to you with estrogen.

So we basically made progesterone as easy to get as possible: as capsules, which are a prescription with us, and over the counter. And then we sell other hormones, like thyroid and pregnenolone and DHEA, just because a lot of people ignore the other hormones. In menopause, you need them all.

What role does pregnenolone play in all of this?

It’s a beautiful hormone, the “grandmother” hormone in the steroid pathway. It’s really similar to progesterone structurally. Like progesterone, levels decline with age, but most doctors don’t test it because it’s expensive. Still, it’s essential.

A lot of what Raena and Connealy MD stand for differs from the conventional, estrogen-focused approach to menopause and women’s health. Have you faced any pushback? Do you have haters?

Oh my gosh, it’s been horrible. We have haters, but it's more so problems with just operating a business. Starting a company is more brutal than you can even imagine. You don't have people helping you. You're scared. You don’t know what’s going to happen. We’ve been through hell and back, many times.

How big is your team?

We have about 20 people that help us every day. They're fantastic. I feel so blessed by an amazing team.

Every part of you elevates when you’ve done hard things and suffered.

And once you get through the first few years, it becomes part of your skin that you're more competent. Every part of you elevates when you’ve done hard things and suffered so much. It's not to say there's not more suffering ahead, or that we've even reached what I think is our potential. But you just become a more tolerant person to the problems. I still erupt a bit, but I just move on faster.

It's amazing and inspiring to see you still keep at it. There’s so much noise in the women’s health space, and you present these concepts in such a digestible way.

I never want to put something out there that I really don't understand. But you know, it's still very niche. Progesterone's so under-adopted. It's about, how do we bring awareness to this more people?

And then because we have coaches rather than full OBGYNs, our customer just has to be so smart and savvy. And honestly, they inspire me every day. I think it's so cool that they’re taking care of their life, their health, their body… They're so amazing.

Where do you see Raena heading in the next few years?

We have a few cool products on the horizon, but we’re mostly trying to encourage women to test their hormones. Not that you have to, but for some markers, like TSH or DHEA, it’s useful.

If you could leave readers with one piece of health advice, what would it be?

I think the first step is learning and reading what you can. Getting engaged and involved in your health journey, because there's truly nothing more important. It’s your birthright to feel good. It’s your birthright to thrive, to take on life's biggest challenges and exciting moments, and you can't do that if your cells or hormones aren't working.

And there's just no shortcut to your health. So I would spend a little bit of time reading from people you trust. Hopefully, it’s us; we work 13-hour days to get this information out to people. But whatever resonates in your heart, is something you have to start experimenting with. If you don’t, someone else will experiment on you — your doctor! So you have to be prepared.

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Suggested reading:

• The Essential Guide to Lasting Health by Alannah Connealy and Lily Mavis

• The Cancer Revolution by Leigh Erin Connealy, MD

• “Cancer is a Failed Healing Process” (Connealy MD)

• “Progesterone Deserves More Than Just a Supporting Role” (Connealy MD)

• Nutrition for Women by Ray Peat

• How to Heal Your Metabolism by Kate Deering

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Like any beloved brand, Living Libations has become a world unto itself — with each gem-colored tonic and tiny amber bottle representing an investment in the boundless cosmos of your being (borrowing Nadine’s words).

“Living Libations bottles line my shelf like tiny stained-glass windows,” says Victoria, last week’s guest. “She really helped me minimize my beauty care by being multifunctional whilst still being daily luxuries…I have many favorites.”

“I could live without LL but it makes me feel like a princess and makes the appearance shine more,” added Anna in last winter’s gift guide. “There’s a magical and divine quality to their products.”

Though the first libations were poured long before the brand launched in 2004 (more on that below), it was Nadine’s fateful meeting with her now-husband, Ron, that sparked the true impulse to share them.

As an old company blog recalls:

Ron and Nadine embody a bliss that is caught rather than sought, the alchemy of their cosmic communion pours the levity of life into the sacred and the secular. Out of this play with pure-plant wonders their luxurious skin care [and] restorative essences are made, tuning people’s senses to the adventure of living.

From those early experiments, to becoming a mainstay of medicine cabinets and morning rituals worldwide — read on for a closer look at the magic that started (and sustains) it all…

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I love how you described your younger self: There once was a girl with a wild look in the corner of her eye… pockets filled with acorns and twigs… Can you tell us more about that girl, and how Living Libations first came to be?

As a little girl and a teenager, I had a desire to concoct mixtures and cosmetics. By the time I was eighteen years old, aromatic essences had already brought a new dimension of delight to my life. In university, I collected every essential oil book and gathered from far and wide the oils described in these books, and this led me to in-depth studies of botanical-constituent chemistry.

I began making honeyed perfumes, practical potions, and skin care products, and my friends and family loved them. When I graduated college, I opened Osmosis, North America’s first full concept brick and mortar aromatherapy store. After a few years, I longed to leave the city and needed space to rethink and rejuvenate, so I closed the store. That’s when I met my partner, Ron, and together we launched Living Libations.

A few years ago, our home and business headquarters burned to the ground in the middle of the night. We lost everything. While it was scary and deeply overwhelming to experience so much loss, we were astonished to witness the strength of our Living Libations team and business rise to the challenge. We were amazed that we could rise out of the ashes so quickly and strongly.

Walk us through your current morning and nighttime routines.

As the sun rises, I contemplate all the blessings in my life, and if my family is around, we like to shout out all the things we are thankful for.

Every sunny day I spend at least a few minutes sitting outside keeping company with the Sun to let the warm rays reinvigorate my creativity, and then I go for a walk in the woods or swim in our lake. In the evening, Ron and I will sit outside in the moonlight as we brush our teeth and catch up with each other for the day.

This morning, I washed my face with Immortelle Best Skin Ever and rolled on Sunrise Poetic Pits for the sunny, summertime citrus aroma. I am going to sunbathe and swim in the lake, so I have drenched my skin with Everybody Loves the Sunshine to harmonize my skin with the sun.

I really dig mint in the summer, and I enjoy brushing my teeth with Triple Mint Enamelizer on the Sonic Shine Toothbrush. I clean my tongue with the Tactical Tongue Scraper with a drop of Happy Gum Drops, and I always floss with Smart Floss because it is gentle on my gums and never gets stuck in my teeth.

Tonight I will treat my skin to the Triple Crown: wash with lovely Rose Best Skin Ever, smooth on a drop of Rose Glow Serum, and seal all that moisture in for the night with Castor + Rose Otto. I will probably wash my hair with Seabuckthorn Shampoo, and to keep my curls together, I always use Calendula Comfort: Curl Crème + Conditioner.

While I could never pick a favorite Libation, our Best Skin Ever serums and Happy Gum Drops are staples in my beauty routine. I use them every day to keep my skin and gums healthy. And for days that I want to keep it super simple, those two products are all I need to be fresh and clean!

What do you do when you need to reset your energy?

When I need to reset, I set mighty sights on the Sun!

Being outside in the sun, among the flora and fauna, revitalizes me. I love to walk on our land and admire the abundance of life in the forest, in the lake, and in the swampy places in between. On my walks, I take photos to capture the wildflowers and creatures that I encounter. Enjoying a beautiful sunrise and basking in the sun to dry off after a swim also recharges my battery.

What does beauty mean to you?

Beauty, to me, is renegade!

Beauty is innate — it is something we ever-bloom into, not something applied to the skin. Renegade beauty is surrendering to the seduction of doing less and allowing the elements and the life force of nature to revive the body, skin, and spirit.

Healthy is always beautiful and true, cell-deep health is the wellspring of natural, lasting beauty. It is expressed from within when we are tissues and strong and our cells are properly nourished. When everything artificial and synthetic falls away, the breathability and the beauty of our own nature can shine through.

Our present-day perception of beauty is parched. Big beauty urges us to chase unrealistic perfection and prop up these excessive ideals even when we know the standards are unreal.

Over the last thirty years, thousands have brought their beauty questions. Many are distraught with dermal dilemmas, and the nature of their questions is complex, and much of modern day “beauty” has led us into this terrain… This is why I wrote Renegade Beauty.

How do you hope people feel when they encounter Living Libations?

When people use a Libation, I hope they experience jouissance, a French word without an English equivalent. Jouissance is the rapture of all the senses, a pleasure without opposite and without equal. It is an exquisite juiciness that lubricates the soul and brings dewy freshness to life, creativity, and health.

Botanical oils are the infinite intelligence of the universe and the boundless glee of the cosmos, and I want Living Libations to be an invitation to join in this cosmic communion.

What advice would you give to your younger self?

If I could whisper words of wisdom to my younger self and to others, I’d say, “Rose-colored glasses are an essential accessory in life. Don’t leave home without them! Trust life, engage in the glory of gratitude, and count your blessings — and bless life back!”

The very best advice on anything always comes from within, from inner intuition anchored into our beings.

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A note on essential oils & sensitive skin…

Nadine’s libations play with many essential oils, some of which can irritate sensitive skin. As Nadine alludes to in Renegade Beauty, and Olivia Burr mentions below, different oils may be better suited to us depending on the season we’re in.

A bit more context from Olivia, who runs the divine Earth Archive:

I’m not necessarily an essential oil-free kind of person. They provide such a beautiful experience. But something that I’ve noticed is when I turned 30 my skin got way more sensitive. I’ve really had to reevaluate my skin and body care situation. I love the Poetic Pits (that is super, super strong) and have been using it the past few days because it smells so good and I’ve had no reaction. But then in the fall, I was using it and got rashes.

She continues:

I feel like we really live in a day and age where people want to demonize particular ingredients. But it’s not black and white in terms of sensitivities. It really feels, especially as women, our bodies move through such diverse seasons that I’m curious if at certain points in my cycle my body could topically handle things that at other points it can’t. Our bodies are constantly in flux and changing…

Another perspective, from Victoria:

I would say I have quite sensitive, acne prone facial skin. I think some essential oil can definitely be aggravating and I would solely keep around for body or for scent, such as: many citrus and mint oils. I found specifically with her products, for the face, I stick to ones sans coconut oil, which I find comedogenic. For her BSE, I stick to either the Immortelle or Sandalwood. Immortelle (helichrysum) is such a wonderful, antimicrobial plant that has helped my breakouts! I have also had good luck this summer with her zinc sunscreen despite it containing coconut, thankfully!

The consensus: choose your own adventure, dear reader…

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Many past (and probably future) Health Gossip guests maintain a gelatin habit. Lauren makes bovine grape jelly. Eyren adds it to her ceremonial cacao. Olivia makes marshmallows. Carlisle’s preferences vary.

In the Discord, people are experimenting. Maggie added chlorophyll (“which turned out to be a not awesome addition taste wise but still very nice”):

Alex used a tea base:

Personally, I’ve grown fond of incorporating gelatin into nearly everything I can, from coffee and smoothies to scrambled eggs and pancakes. When I consume it consistently, I notice stronger nails, faster-growing hair, bouncier skin, and better digestion. What once was an ingredient that I avoided as an (emaciated) vegetarian is now a daily staple.

Whether you’re looking to incorporate more gelatin into your diet or curious to learn more, here’s a breakdown (plus some recipes at the end).

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My favorite gelatin (code: LILY)

What is Gelatin?

In simple terms: a protein derived from collagen, extracted from animal’s connective tissues (bones, skin, cartilage). Rich in amino acids, particularly glycine, proline, and hydroxyproline, which are essential for building collagen in the body and can help balance out the amino acid profile of muscle meats.1

It’s the main ingredient in marshmallows and jello, and often used as a thickener in sauces and gravies. It’s what makes bone broth jiggle.

In Traditional Chinese Medicine, gelatin is known for replenishing yin and blood. People use eijao (derived from donkey skin) in cakes, porridge, and more.

Gelatin vs. Collagen

Both collagen and gelatin come from the connective tissues of animals. Collagen is the raw structural protein — the scaffolding that holds skin, bones, and joints together. Gelatin is simply its cooked form, what happens when collagen is broken down with heat (like when you simmer bones into broth).

Health Benefits of Gelatin

Skin + hair: Gelatin stimulates collagen production for firmer, more elastic skin.2 With consistent use, it can reduce fine lines and dryness; it also strengthens nails and helps support keratin formation and hair growth.

Digestion: Helps seal and heal the gut lining. Soothes inflammation and supports a balanced microbiome.

Healthy joints: Strengthens cartilage and supports bone density. Protects connective tissues. Helps reduce stiffness and pain in active individuals and older adults

Sleep: Contains glycine, which promotes relaxation by lowering core body temperature and calming the brain. (Glycine also boosts glutathione, a powerful antioxidant in the liver that boosts the body’s detox pathways.)

Further explorations: “Gelatin, stress, longevity” (Dr. Ray Peat); “The Anti-inflammatory Effects of Bovine Bone-Gelatin Derived Peptides…” (Pubmed).

Recipes

Hibiscus Green Tea Beauty Jelly

This is a version of my most commonly made gelatin recipe, using a tea base (juice or coffee also work). Hibiscus is high in Vitamin C, which boosts collagen synthesis. For extra Vitamin C and hormone-balancing magic, I’ll add rose hips and green tea.

Ingredients:

2 tbsp. loose leaf tea
12 oz. filtered water
3 scoops (30g) grass-fed gelatin
Honey or sweetener of choice
Optional: trace minerals, blueberries, powdered acerola or vitamin C*

Instructions:

1. Combine the tea with 6 oz. of water in a small saucepan and heat.

2. While the tea is steeping, whisk gelatin into an equal amount of cold water in a glass container of choice.

3. Once the tea is ready and the gelatin has bloomed (at least 1 minute), combine the tea with your bloomed gelatin. Whisk to dissolve.

4. Add sweetener to taste, and stir in any optional ingredients like blueberries or trace minerals.

5. Transfer the mixture to the refrigerator and let it set for at least 3 hours.

6. Once firm, enjoy your tea jelly as a snack or dessert.

(Another hibiscus recipe, courtesy of Weston A. Price.)

Skin Glow Berry Smoothie

Fruit and minerals are a great way to start the day. While I’ve been leaning more towards warm meals, in the summertime, I do love a smoothie. This one is satisfying and keeps me full for hours. It’s also a nice way to incorporate some gelatin into your diet without much extra effort. (Just make sure to wash your blender straight away — hardened gelatin can be a bit difficult to clean off.)

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Ever since high school cross country, my relationship to running has been conditional. I enjoy it when all of the variables align (perfect shoes, perfect BPM, perfect amount of social pressure, perfect level of in-shapeness) and dread it when they don’t. I don’t identify as a runner, but have faith in my ability to run.

Perhaps both the beauty and the struggle of running come down to its simplicity. Few forms of exercise have such a low barrier to entry; all you really need are a pair of shoes and the will to keep going. And when things are that simple, your mind tends to overcomplicate them. Convincing you that even if you can bike all day or walk 20,000 steps, you somehow can’t run for 10 minutes. Telling you to stop, even when it takes far less effort to continue.

In a bid to gain a clearer understanding of the intricacies of the sport, I tapped 11 runners for advice. Perhaps this will inspire you to pick up a running habit…or maybe it’ll remind you why you never did. (I, for one, am lacing up my shoes right now 😉)

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Krissy Arocho, Marketing Consultant + On Ambassador

Location: Hudson, New York
Running: 8 years

@krissy.arocho /

Describe your current running routine.

I'm in a more intense season of running. I challenged myself to run every day this year and am also currently training to run 30 miles for my 30th birthday & the Philly Marathon in November. It definitely hasn't always been this way (I started running with absolutely zero athletic experience), but it's been a fun science experiment to step it up this year.

When did running first become enjoyable?

This is such an interesting question because to me, running will always be something that I simultaneously love and hate. Love because it makes me a better person in every single way. Hate because it will always be a hard thing to do, no matter how long you do it. Like I mentioned, I had no athletic ability at all when I first started running. I'd say it took about 6 months to actually build a solid base and feel more comfortable and confident in my body, which definitely made it more enjoyable.

I occasionally will experience a runner's high. It usually happens when I feel really strong, proud of how far I've come or my mind finally decides to take a seat.

Do you listen to anything while you run?

It depends on my mood and how long I'm running. For longer runs, sometimes I enjoy the distraction because it's just a lot of time to be out there and it makes it go by faster. It feels more like a party with a fun playlist and a friend to run with. For shorter solo runs, sometimes I like to treat them as meditation. Following my own footsteps and breathing in silence can be very grounding for me. I like both!

Is there anything specific that’s helped support your running habit?

It's all a mind game. You just have to stick it out in the beginning. Sit in the suckiness of being “bad” at it and thinking “it will never get easier” like everyone has to (spoiler: the work is just showing up as you are to do it). But once I actually started to experience all of the benefits of running consistently, I simply couldn't stop. The list is LONG: I finally got control over my anxiety & depression, got off my SSRIs, learned to love myself, gained self-confidence I never had, left my job to be a solopreneur and make more money than I ever have. I'm not kidding, there's more too. I wish someone would've told me how much it could change my life earlier in my 20s. I believe my purpose now is to tell that girl that she can do it, because no one told me.

Has running ever affected the regularity of your cycle?

Luckily, I've never had any issues with my cycle and have pretty much always been super regular, even as the amount I run has drastically increased. I think I should also credit that to being very cognizant of fueling and recovery (equally as important as the running itself to me). I believe that running should mostly be fun and will never force myself into an intense workout when my body intuitively doesn't want to. I am always checking in with my cycle to make sure my workouts make sense for where I'm at physically and emotionally. It's definitely a dance between knowing when to push myself, knowing my body's limits and honoring where I am at any given moment.

What advice would you give to someone who would like to start running but is unsure of where to start?

Highly recommend adding in ~30-60 seconds of SLOW running into your walks to start. If you think you're running slow, run even slower (think “trot” not “sprint”). It's so approachable (you're already outside and moving) and it'll get you used to doing more in an easy way. Slowly scale up the amount you run and down the amount you walk. You'll be running a mile with ease in no time.

I'm not special. I deeply believe that anyone can be a runner and change their life through running if they want to. It's easily the most accessible sport, with a very low barrier to entry. The only requirement is an open mind, and I promise you will be absolutely shocked at how much you can accomplish when you dare to push past the imaginary limits you've set on yourself. If you have even a tiny voice whispering inside you to try it, you must listen to it. Begin exactly where you are.

Lee Glandorf, Marketer + Writer of The Sweat Lookbook

Location: Boston, Massachusetts
Running: 25 years

@lee.glandorf /

Describe your current running routine.

I run most days a week, somewhere between 3-5 miles at a conversational pace. I'm not training for anything right now but getting out for 30-40 minutes in the morning before I log on for work is the most efficient and enjoyable way for me to get movement. Some days I run with my husband while he pushes our son in a stroller, which slows me down and makes running more often doable. I like having a race on the calendar, so will train for the BAA Half Marathon later in the summer.

When did running first become enjoyable?

I've always enjoyed running but for the sake of beginners, I'll reflect on my pregnancy and post-partum journey. I ran while I was pregnant until the very end of my last trimester, though towards the end it was a run-walk (emphasis on the walk). The experience of having to slow down a lot actually reignited my love for running, because it helped me appreciate whatever I got out of each day. Some days it was 3 miles without stopping and some days it was just some 30 second bursts. Either way I was so grateful to be able to move that it made it enjoyable. I think that mindset is really important to creating a running routine. You don't need to run far to be a runner! Start small.

I would say I do experience a runner's high in that I always feel better after I run. But the best runner’s high comes when you're deep in a long run and basically zoning out because you've found your rhythm. That's the flow state that's hard to replicate anywhere else and what keeps me coming back to the road.

Do you listen to anything while you run?

If I am solo, yes! I like podcasts, especially chatty ones that make it feel like people are with you. Favorites include The Rest is History and Ringer Network gossip shows.

Is there anything specific that’s helped support your running habit?

1. Getting properly fitted for running shoes is huge. Not every shoe works for every person and finding a pair that feels good on your feet is essential.

2. My running routine changed for the better when I became a morning runner (lame, I know!). It feels so good to get some miles in before work, and honestly I am addicted. I feel worse on days when I don't get out for a run before 9.

3. Podcasts! I save my favorites for my runs and it gets me excited to get out the door.

4. Being nice to myself. It's better to get out and run for 2 minutes and walk the rest than doing nothing. Celebrate any and all movement! That kindness helps make it easier to keep trying. This was a hard lesson to learn after being a college athlete who thought anything less than an hour of work “didn't count.”

Has running ever affected the regularity of your cycle?

100% yes (and this is true of any intense endurance activity I've done.) It's not a good sign in terms of fueling and generally has only happened when I'm putting in upwards of 40 miles per week. When I did IVF I did dial back my training just to be extra sure things didn't fluctuate.

What advice would you give to someone who would like to start running but is unsure of where to start?

The Peloton App has great treadmill and outdoor running classes that I find are very accessible and fun. Start with a 10 or 20 minute class and embrace the walk breaks. You don't need to run every step to be a runner. Once you've gotten the hang of it, sign up for a 5K race. Having a goal to work towards is great motivation and competition is good for you!

Chris White, Photographer

Location: East Village, New York
Running: 5 years

@chriswhitephoto

Describe your current running routine.

Currently I'm in the middle of a training program for the Berlin Marathon which is scheduled for September 21, 2025. This will be my third major marathon in the last 3 years. Right now I'm on a 16-week program with 3 to 4 shorter runs during the week (ranging from 4 - 8 miles per run). Then, on Saturdays, I have my long runs which build up and then taper down as the race date closes in. I'll hammer through a 15-mile run this Saturday.

Last year, I was training for the Chicago marathon when an injury struck about half way through my training program. I was having extremely bad shin splints and decided to take a few weeks off and met with a running coach and orthopedic. Once I was cleared from no major injuries or fractures in the the tibia, my running coach started me on an intense strength training routine to build up muscle in the legs and take less stress off the calves and shins. I started to realize that you don’t have to be a good runner or flexible, you just need to have a good base of strong thighs and legs.

Since then, I've spent the last year leading up to this marathon training incorporating weekly leg and strength exercises. It's helped immensely. My average pace per mile has dropped by 45 to 60 seconds.

When did running first become enjoyable?

When I was in high school, every Wednesday we were required to run 1 mile. I hated it so much that every September at the start of the school year, I convinced my mom to take me to the orthopedic and then I would convince the orthopedic to write me a gym note stating that I could not run the 1 mile on Wednesdays because I had flat feet. I don't have flat feet; I just thought it was ridiculous to be required to run 1 mile and then return to school all gross and sweaty.

10 years later, the pandemic hit. My partner and I were living in Chelsea and I had no jobs coming in as all of production in fashion and beauty had been shut down. To ease my stress and anxiety, I started taking light jogs on the Westside Highway. Each week I got more and more obsessed. I have a friend who does ultra marathons, and I was always intrigued on how a person can run for 50+ miles continuously through mountains from sunrise to sunset. All of this kept me curious and I started finding running as an outlet to release stress and anxious thoughts.

One of my favorite things to do while running is to close my eyes and take short deep breathes. The combination of my eyes being shut, my body moving forward, and the silence in my mind, enters me into a meditative state which I believe is my “runners high.”

Do you listen to anything while you run?

Only recently I started listening to music while running. And to be honest, I don't love it. I've done the New York and Chicago Marathon (both training and races) with no music. I find music to be distracting.

However, during this training I started listening to Herbie Hancock's “Cantaloupe Island” and this type of jazz while running through the city. It brings pure excitement to the routine.

Is there anything specific that’s helped support your running habit?

I've found that a running program gearing up toward a marathon keeps my mind and body very stable. I tell friends that I almost enjoy the lead up and training more than the marathon itself. I'm a photographer with my own business so life and routine can be very chaotic at times regarding stability/routine. Running keeps everything in line.

What advice would you give to someone who would like to start running but is unsure of where to start?

Start slow. Yoga is a great place to enter to work on breathing and mindfulness. Personally, the core of my running is breathing. The breath can relieve you from very tough runs at times, where all you want to do is to give up or stop.

Running then walking, then running again, is a good rhythm to start as a beginner. And do it outside! Treadmills are the worst. And work out those legs in the gym.

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Nika, Perfume Counter Girl + Friend of HG

Location: Manhattan, New York
Running: 19 years

@ancientwhispersofbabylon

Describe your current running routine.

Right now I am obsessed with “running bridge” as I like to call it. Williamsburg Bridge and back. I do some walking then start on the west side of Allen and Delancey St. From there it’s a straight route touch down in Brooklyn turn around and back. 3.1 miles (5k) round-trip. I do this every time. It’s my new routine.

When did running first become enjoyable?

Running has always been a mental tool for me. I was good at it as a kid so it’s what I associate with one of my earliest achievements and I like that. Anecdote: I had a ballet rehearsal on the day of my 6th grade track meet. Me and my friend were both long distance and had pretty intense competition against one another. I missed the girls’ race so they let me run with the boys instead. I naturally started gunning it out of anger towards my friend, who ultimately won. Going too hard for an 11 year old old who just switched her pointes for running shoes, and maybe ate a little McDonalds, I throw up, scream at my friend that I hate her, then cry off the track. I stopped running for a while after that. Then again, and again.

I’ve been consistent now for about a year. I’ll still gun it time to time but with pace and awareness, though I turn my anger into power, and I push through the discomforts. That’s where the euphoria lies and your soul will encounter peace in your natural resilience.

Do you listen to anything while you run?

Yes. This has become crucial to me as I used to not until I got proper over the ear headphones. I’ll excuse the Bluetooth for them. I’m usually making running playlists and I like to add songs I know the lyrics to and I sing them as I run. Right now it’s my favorite myspacemark tracks and Chrystal - The Days (NOTION Remix). I’ll queue that one like 4 times in a row, the BPM is in perfect sync with my steps (lol).

Is there anything specific that’s helped support your running habit?

Running for mental and not for physical. It’s a conscious feat that represents discipline and honoring one’s able-bodiedness, it’s true. Now more than anything it’s a spiritual routine for me. Which is a huge evolution coming from not necessarily the healthiest motives in the past.

Has running ever affected the regularity of your cycle?

It’s probably healthier, anything physical will help. I find it reduces symptoms, especially luteal. Stop, don’t rage text your boyfriend, and run that PMS away!

What advice would you give to someone who would like to start running but is unsure of where to start?

Find a nearby track. At a school, a public park, anywhere. They’re everywhere. It’s exceptionally helpful for gauging how much you want to run versus walk e.g. walk one, run one or run five, walk two or whatever you feel comfortable with. By the end of your first run you’ll have an easy mental map of your progress and duration, and you’ll be able to set goals from there. And download a running app!

Karla Zurita, Sculptress

Location: New York
Running: 1 year

@2000pandas

Describe your current running routine.

Once or twice a week, 2 miles.

When did running first become enjoyable?

I used to only run when someone else asked or urged me to run with them. And then I started to want to do it alone, I guess after the tenth time of doing it with someone else. I started to wake up with an urge, like a craving to run — that's when it became really enjoyable. If I wake up restless or anxious, it's a sign to go on a run; if I wake up feeling foggy and tired, it's a sign to go on a run… If I feel suffocated, trapped or if I want to understand a new city better, it's a sign to go on a run.

I guess there is a clarity to the runner's high. It's kind of like how psychonauts talk about psychedelics making one feel more human — a runner's high makes me feel more human. I get all hot and have to take off layers. My face gets red and sticky… it feels like a performance.

After a run I usually go somewhere that makes me feel even more disoriented and dizzy, like a grocery store or a cafe. My mouth produces a lot of saliva while I'm running; usually the first words I utter after running are fragmented and breathy. I like to take photos of myself right after I finish running. I look dewy and red which makes me feel good.

Do you listen to anything while you run?

I shuffle my music library of 4000 songs, I skip slow songs.

Is there anything specific that’s helped support your running habit?

Strava is a running app that records my metrics and gives me challenges and stars — I'm also constantly checking it while running, especially if I'm trying to make a certain time or distance.

Has running ever affected the regularity of your cycle?

I usually run more during my luteal and follicular phases, I think cardio exercise in general has helped regulate spotting and PMSing like mood swings. While I was doing dialectical behavioral therapy, my therapist recommended I try TIPP: temperature change, like splashing cold water on your face; intense movement, like running; paced breathing; and pace muscle movements... running helps me regulate my mood.

What advice would you give to someone who would like to start running but is unsure of where to start?

Don't think about it too much. Put on clothes you feel super comfortable in, drink a LOT of water, and pick a part of your neighborhood you don’t usually go to and want to explore… Now start running in that direction!

Violet Handforth, Bartender + Gallerina

Location: Filicudi, Italy (normally NYC)
Running: 14 years

@die_let

How long have you been running?

I first ran at a few months old. But running as a sport and life practice since I was 11. I joined my middle school cross country team in Miami, FL. I remember showing up to the first practice, no sports bra, no hair tie, long hair, big gray t-shirt. Giant basketball shorts. Converse All Stars. I was fast but I hated competing. I am a masochist and I also loved the floating feeling, the grass gods, the sweat.

Describe your current running routine.

I run in NYC a few times to a couple times a week. Sometimes more, sometimes less. I always thing I will run different routes but I enjoy the same 2 routes always. Almost always 4.5-6 miles. My favorite time to run: late on a Friday or Saturday night, it’s like going clubbing without the club. You see so many great things; my night vision is very poor so my blurred vision gives everything a magic sheen. One of the most fun runs: Halloween night. With the ghouls and the freaks. And I like to run fast, especially at the end up the Bowery with big strides.

Do you experience a runner’s high?

Sometimes it’s amazing. Sometimes it’s suffering. But you’ll always feel better afterwards, no matter what.

Do you listen to anything while you run?

Yes… I wish I was zen and I didn’t. Because I enjoy walking in silence. But I listen to an insane hardcore trashy running playlist I’ve been building since I was in high school. From pop to Kordhell to techno to the soundtrack of the Mission.

Is there anything specific that’s helped support your running habit?

New shoes but not as often as it should be. Wired headphones. Lots of sunblock. Mostly BREATHWORK. It’s all in the breath. In the pounding of emotions stored in the cells of the body. Opening of the organ systems.

Has running ever affected the regularity of your cycle?

I don’t think so. But running while menstruating is wild animal awesome.

What advice would you give to someone who would like to start running but is unsure of where to start?

Run and walk and run a bit and walk a bit around sunset. Focus on the breath. Don’t track your run at all. Whatever, feel into your tendons and muscles. Go inwards.

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More on running (and not running):

Olivia on working with a coach:

In the last 6 months theres been a mindset change since I started working with a coach. I currently run about 40 to 45 miles a week which will increase in the next month or two, to around 55-60. I run 80% “easy” and then a track / speed workout on Wednesdays and a long run on Saturdays or Sundays. I’ve never been able to run this fast before.

Anna on not overdoing it:

Prioritize sleep. Only run if you’ve slept 7+ hours the night before. Avoid running hard in your luteal phase. Hydrate before, during and after your run. Stretch. Eat enough, and eat carbs and fat! They are essential for hormones. There is so much harmful nutritional advice online, be aware of it. And trust your instincts — if you feel like sh*t for hours after your run, then something needs to change.

Emerald on pre-run carbs:

I love enjoying things like honey stingers or chocolate covered rice crackers before my run. I feel like it helps me mentally. I try to avoid liquids too close to my run since I find they make me crampy. I'm not sure why that is... I'll have to ask a girl science expert.

Eva on the open road:

It really is that simple. You don't need all the fancy gear or to make it competitive. It can be just about you and the open road. Running outdoors is amazing for circadian rhythm and immunity. I love how it’s made me more aware of nature’s transitions.

Josephine on tuning into your body:

Don't get hyped up on the echo chamber of the internet! It's so easy to get caught up on speeds or gear, but this is a moment between you and your body. That’s it.

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Amidst a media landscape pushing endless SPF and a pervasive fear of the sun, Zaid’s approach to circadian biology offers a welcome reprieve. His work provides tactical insights that continually remind us of both the innate intelligence of the body and the damages of baseless fear-mongering (or blind trust in anyone with an MD…).

Since waking up to the importance of our light environment a year or two ago — and implementing tips from Zaid and peers like Sarah Kleiner — I’ve noticed a profound shift across all areas of life. I’ve swapped LEDs for incandescents and candles, prioritized getting morning sunshine, and drastically reduced time spent in blue light; in turn, my sleep, energy levels, mood, stress response, and recovery have all improved. (I’m also the tannest I’ve ever been.)

My circadian-friendly picks

And while quantum biology and circadian health have been quite buzz-y lately, Zaid reminds us that “Circadian biology is not a wellness trend. It's the architecture of life itself.”

What follows is a conversation on what led Zaid to this sacred work, along with actionable tips to embrace the sun — even if you, like me, once believed you could never tan.

Happy sunbathing 🌞

How did you first get interested in circadian biology?

My father experienced two heart attacks within the span of a year as I was traveling to pursue a dream of playing soccer professionally. That experience led me to become obsessed with general health, and eventually I found my way to circadian biology with the work of Dr. Jack Kruse. The first time I came across Kruse’s work was on a podcast episode featuring him, Dr. Andrew Huberman, and Rick Rubin. It blew my mind, and there was no going back after that.

Can you tell us a bit about your upbringing in relation to the sun?

As a kid, I was always outside, mostly playing soccer since that was my first real passion from the age of four. I never feared the sun and always embraced it intuitively. It made me feel alive.

I strongly believe human beings who haven’t been programmed with the centralized narrative intuitively seek the sun, along with shade when they have had enough.

What are some lifestyle shifts that you’ve made since beginning this work?

The biggest changes I’ve made are watching the sunrise consistently and making my home environment circadian friendly with incandescents and beeswax candles. Making it dark with minimal, circadian-friendly lighting after nightfall was another pivotal change. Brighter days outside at these key circadian times along with darker nights have helped me in countless ways, and it’s shaped my understanding of this work.

What role does one’s circadian biology play in chronic disease?

Circadian biology governs the timing of nearly every physiological process in the body… hormone secretion, metabolism, immune function, cellular repair, and even gene expression.

When this internal timing system is disrupted through artificial light exposure, irregular sleep, poor meal timing, and sedentary, sun-deficient indoor lifestyles, it leads to chronic desynchronization between the body's internal clocks and the external environment.

This mismatch is a root cause to common chronic diseases like obesity, type 2 diabetes, cardiovascular disease, depression, autoimmune disorders, and even cancer, all of which stem from impaired mitochondrial function, hormone imbalances, inflammation, and metabolic dysfunction that occur when biological rhythms fall out of sync with the solar day.

What would you say to someone who’s convinced they can’t tan without burning?

I would say they’re experiencing chronic circadian disruption by the mere nature of how society is built, which means they spend little time outside compared to the time they spend indoors under isolated blue light from artificial sources. We are a circadian species that is meant to receive unfiltered full spectrum light at all times of day, including midday. When you take a circadian species meant to be outside and place them indoors for most of their existence, they fail to develop the necessary adaptations like melanin, and burn easily as a result.

What, in your view, are the most important benefits of sunbathing?

The development of melanin which offers many benefits including radioprotection, meaning its the most effective sunscreen nature offers. UV-A stimulates nitric oxide within the body which acts as a vasodilator, meaning it opens up blood vessels and allows for enhanced blow flow. UV-B makes Vitamin D3, a potent anti-cancer compound. Near infrared light makes sub-cellular melatonin within your mitochondria. UV activates POMC, which then makes many peptide hormones including beta-endorphin and CART (opioid peptides that provide a feel good factor). There are many pro-health reasons to love sunbathing.

Are there any cases in which a mineral SPF might be helpful?

Only rare circumstances call for the use of ANY sunscreen, where you are exposed to high intensity UV, know you’re going to burn, don’t have protective clothing available, and can’t find any shade.

Lastly, all mammals can develop more melanin. Both lighter and darker skinned people have melanin. Pheomelanin for the lighter skinned individuals and eumelanin for the darker skinned individuals. Since pheomelanin is a lot less protective (only 30-40% compared to eumelanin which blocks 99.9% of UV) initially, lighter skinned people need to be more intentional about their UV exposure.

How can people start building their solar callus, especially those living in cities, or places with dreary weather?

By sunbathing in the morning first before UV comes out. Pre-UV morning time is rich in red and infrared light, which preconditions the body to upcoming UV in many ways, most notably aligning the circadian skin clocks which dictate function of the skin. Minimum of 20 minutes of exposure. The more skin exposed, the better. You must have much of the skin exposed to sunlight at this time to precondition the skin for higher UV.

Next, micro-dosing UV is key, especially for those who have lighter skin and little to no experience with sunbathing. This is a game of consistency, not intensity.

Lastly, making it dark after sunset is key because nighttime darkness is where the skin repairs itself comprehensively. The light and dark cycle is a coupled system, and the skin as a circadian organ needs both in check for proper function and repair.

Are there any other habits or dietary changes that help support the body in responding to sunlight more intelligently?

Nothing worth mentioning outside of the previous principles. But it is important to consume a nutrient dense diet with healthy, stable fats rather than ultra-processed polyunsaturated fatty acids (seed oils) which are already oxidized and make the cell membrane more vulnerable to damage. Consuming more DHA from real food, such as marine sources, is key to systemic function and optimal light exposure as well.

What would an ideal routine look like for someone looking to optimize their circadian biology?

• Wake up 5-10 minutes pre-sunrise. Go outside and watch the sunrise as long as you can.

• Eat a nutrient dense breakfast within the hour after sunrise and before UV-A rise.

• Spend at least 15-20 minutes outside during UV-A rise for unique benefits.

• Sunbathe during midday and seek shade when you’ve had enough.

• Work outside under shade if possible.

• Open windows in all scenarios like the home, car, office.

• Watch the sunset.

• Make it dark after nightfall with minimal circadian friendly lighting while using tools like dark orange blue blockers, covering the skin with a basic layer of clothing since it senses light in the environment.

• No food or liquids after sunset.

• Be asleep before 10 PM.

The MyCircadianApp is very helpful to understand specific times according to your latitude (code: ZAID10).

Circadian biology is obviously not something that’s being taught in medical schools. What would you say to someone who still worships conventional dermatology?

I would say to not be so trusting of the institutions they learned from. Modern medicine worships a reductive view of biology based on profit incentive, pharmaceutical interest, and profit over people (just take a look at the skyrocketing chronic disease rates). The centralized system is not meant to keep people healthy. It’s meant to thrive by treating symptoms rather than the root cause.

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Suggested Reading:

Sunbathing for Dummies: How Morning Light, Midday UV, and Nighttime Darkness Create Resilient, Cancer-Proof Skin (The Circadian Classroom)

Why is sunlight important for our well-being (and for preventing cancer)? (Leigh Erin Connealy, MD)

Why I Stopped Wearing Sunscreen - And Never Looked Back (The Fitrah Journal)

Ep. 119: Circadian Biology, Leptin & Light with Sarah Kleiner (The Way Forward)

Where to Buy Incandescent Lightbulbs (@NaturallyFTW on Twitter/X)

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