From eating breakfast like a king and promoting a balanced circadian rhythm, to drinking okra water (yes, really), spring is the perfect time to reinvigorate your wellness routine. Here’s your guide to what’s trending now.
1. The really big breakfast
Tick-tock goes the … ravenous body clock. Chrono-nutrition is the practice of eating in tune with the body’s circadian rhythm. Tweaking what we eat and when may help to reduce 4pm hunger, improve digestive health, reduce unhealthy body fat and bloating, and facilitate better sleep.
And it’s simpler than it sounds. Our bodies are naturally more metabolically efficient in the morning (ie use energy and control blood glucose better), and eating enough protein (about 25-30g) early in the day can help regulate our overall circadian rhythm, says the nutritional therapist Rhian Stephenson: “Meanwhile, eating later in the evening can disrupt the composition and function of the gut microbiome, and ultimately tells our master body clock to inhibit sleep.” Fibre and polyphenols (from things like vegetables, fruit, beans and wholegrains) can also positively affect the body clock.
The old adage that you should eat breakfast like a king, lunch like a prince and dinner like a pauper is entirely applicable here, but for extra guidance, sign up to Artah’s online Chrono-Reset programme.
£75 for three weeks, artah.co
2. Resting is the new working out
Those who enjoy spending a little longer than warranted sprawling on the gym floor between reps can rejoice — recovery time is now as important as the workout itself. “Recovery is where mental and physical growth happens,” says Alex Rebeiz-Nielsen, founder of the “social wellness” studio Rebase. “During exercise, we break down the muscles, so in recovery we must repair and rewire them. Some of that’s mental — using calming breathwork techniques — and some physical, but it is a game-changer for optimising performance, sleep, energy and focus levels.”
While cold showers and doing absolutely nothing (harder than it sounds) are just the ticket at home, Rebase is one of a new wave of dedicated recovery studios and gyms upping their R&R game to cater to the trend. Contrast therapy, in which you alternate hot (sauna) and cold (ice bath), is a core part of Rebase and the Method club in west London, which opens in the summer. There, you will also be able to try stretch therapy to loosen tight muscles and LED masks to speed up recovery.
A chic recovery area is a key part of the gym floor at the new state-of-the-art health club at Soho House’s 180 House, in central London. Members will find Jennifer Aniston’s favourite compression trousers (great for lymphatic drainage), as well as a whole body roller machine to help loosen the connective tissue, or fascia, which can improve flexibility and reduce pain and inflammation, no masseuse needed.
Meanwhile, those who prefer a tech-forward approach will love the personalised sweat testing at Third Space’s Mayfair location, which helps gym-goers understand their hydration status to aid proper recovery.
3. Swap squats for rows
Pert, perfectly spherical buttocks have been usurped in favour of an altogether more unassuming erogenous zone: the back. Spurred on in part by the number of A-listers (Margaret Qualley, Sabrina Carpenter, Michelle Yeoh) wearing diamond necklaces down their spines on recent red carpets, “back health” was also a key trend at the 2025 LA Fit Expo in January. “Great-looking, toned backs are a result of good, logical training,” says Matt Bevan, a personal trainer and founder of Matter, whose clients include Sienna Miller and Daisy Edgar-Jones. “With everything in life pulling us forward — computers, phones and so on — we need to balance ourselves out. Posture is a priority area for my clients.”
He recommends targeting different areas of the back. For the upper/mid area, pulling movements such as single arm and bent-over rows are brilliant, while deadlifts and other hinge movements are great for the lower back. Bevan notes, however, that it’s about more than just aesthetics. “Strengthening the back musculature helps us stabilise the spine, which in turn makes us more resilient to external stress.”
• Inside the world of extreme wellness
4. Out with the Wrigley’s, in with the mastic
Bid farewell to your Extra Spearmint, because there’s a new gum in town — and, well, it’s made of tree resin. Mastic gum, which comes from the tree of the same name, has been traditionally used to promote good oral health and tackle indigestion, and research shows it contains antimicrobial and antibacterial compounds. Perhaps most notably: users claim that the firm gum requires such vigorous chomping that it can help define the jawline — but the jury remains out on that.
5. Floss … for your brain
ASMR or white noise fan? Chances are you’ll appreciate brain flossing, a hot TikTok sound therapy trend that has users “massaging” their brain by way of 8D audio — or music that moves from ear to ear on headphones, giving the impression of being immersed in sound. Said to help the brain process stress, all you have to do is wear noise-cancelling headphones and type “bilateral sound” or “8D audio” into YouTube to experience the sound waves flossing through your head. It’s as easy as it sounds.
6. Glug down some okra water
Chances are you have yet to indulge in a glass of water infused with okra, but if you want to keep up with the wellness set, then now might just be the time. With searches up 5,000 per cent on Google in the past month, okra water is set to be the new celery juice, offering those imbibing a thick, slimy “treat” that’s rich in antioxidant and anti-inflammatory compounds and high in nutrients like fibre, vitamin C, folate and magnesium. Users say the tipple — made by soaking sliced okra overnight in water and then straining out the solids — helps regulate blood sugar levels, aid digestion and support hydration levels.
7. Tailored support for your reproductive system
Female reproductive health is beginning to get the attention it so desperately needs. With an estimated one in six people affected by infertility worldwide, there has been an increase in brand founders whose aim is to hold women’s hands through every stage of the monthly cycle and/or fertility journey.
When it comes to pre-conception (and for commonly experienced issues such as heavy periods and PCOS), Danielle Fox-Thomas and Kat Lestage, cofounders of the supplement brand Ova, are on a mission to nurture your egg health. OvaPlus (£24 for 56 capsules) employs key nutrients such as hormone-supporting zinc, the antioxidant co-enzyme Q10, which may improve egg health, and myo-inositol, “which has been shown to support healthy ovarian function, regulate the menstrual cycle and improve insulin sensitivity”, says Dr Tosin Sotubo-Ajayi, a medical advisor for the brand.
Meanwhile, those in the so-called fourth trimester (the first 12 weeks after a baby is born) and beyond should know about the Fourth (from £345 for a one-day package, thefourth.uk), a London-based postnatal concierge that can facilitate everything from private midwives and C-section support to lymphatic massage, lactation consultants and food deliveries. And for those that — please! — just need a week away from it all, the Tenth (tenthwellness.com) is a luxury postnatal wellness retreat held at the Mandarin Oriental hotel, London. Offering round-the-clock baby care, the one-week programme aims to support and empower mothers to recover, rest and work on their mental wellbeing — with parenting advice available too.
8. Add a souped-up supplement to your water
Water and lemon? Yawn. Your Stanley cup isn’t complete without a sprinkling of a mineral-rich powder or electrolyte blend. A sachet of Indi’s plant-based Body powder (£55 for 28 servings) is packed with superfoods, chicory root inulin (a great source of fibre), vitamin D, berries and gut-nurturing prebiotics to improve energy and immunity. Trip’s new Mindful Blend pomegranate orange blossom and magnesium powder (£30) combines magnesium and the functional mushroom lion’s mane to help soothe stressed minds. And for those in need of a hydration hit, Ancient + Brave’s True Hydration(£26 for 30 servings) and Proof’s Daily Electrolytes (£14 for 10 sachets) are designed for rapid rehydration.
9. The must-have gadget
If 2024 was all about understanding your blood sugar levels, this year is allabout metabolic health. Billed as a portable “metabolic coach”, Lumen (£280) is the device wellness fanatics are going wild for. You breathe into it and receive real-time info on the body’s metabolic state — for example, whether you are burning fat or carbohydrates — on the accompanying app. It then offers personalised nutrition and lifestyle recommendations to help you improve your metabolic flexibility, which in turn is supposed to lead to better sleep, leaner body mass, a stronger immune system and improved energy levels.
The pros to book now
For lymphatic drainage
Olivia Johnson
Offering treatments in Kent and London, Johnson trained in LA with Rebecca Faria, the grande dame of celebrity lymphatic drainage, whose clients include Hailey Bieber and Rosie Huntington-Whiteley. She knows all the tricks of the trade, from sculpting to eliminating puffiness, and a two-hour treatment is the golden ticket to feeling lighter, brighter and more energised. From £160 for two hours, book via Instagram, @olivia_lymphatics
For stress relief
Renata Nunes
Marrying traditional Chinese medicine with physiotherapy, a treatment with Nunes — a resident practitioner at 180 Health Club — can help you navigate everything from fertility issues and chronic stress to back pain using therapies including cupping, acupuncture, massage and moxibustion. An hour is transformative physically and mentally. Bespoke treatment from £190 for 75 mins, rkntherapist.com
For a mental reset
Morag McDowall
Specialising in myofascial release, sports massage and craniosacral therapy, McDowall aims to unlock long-held tension and pain. With a residency at Heckfield Place in Hampshire — she is available on Fridays and by request via the hotel website — two or three treatments will leave you feeling infinitely lighter. £240 for 60 mins, bothy.heckfieldplace.com
For fitness
Louisa Drake
Combining Pilates with resistance training, Louisa Drake’s brilliant workouts build strength while also working on the tiny muscles that deliver a toned look. Her virtual studio offers a selection of sessions for every ability, short enough to slot into the busiest diaries. Commit for a month to see noticeable results. From £20 a month, louisadrake.com
