Have we finally had our fill of filler?

+ 3ways
needle-free
to plump

THE
BUMPER
ISSUE

Strength-building
strategies
Fast-fuelling
recipes
Glow-giving
skincare
Quiet
quitting, ‘Couples were
emotional swapping
mapping… partners
…should we all by the pool’
be more Gen Z? Postcards from
a sex holiday

WH INVESTIGATES
Why girls of Alessia
colour are
deserting
sport
Russo
is World Cup-ready
The Lionesses’ star striker on
a game-changing summer

JULY/AUGUST 2023 £5.99

 Welcome
to Women’s
Health
If you’d asked
me a year ago
how I felt
about football,
I wouldn’t
have thought
twice about
my response.
‘Hate it!’ I’d been dragged to enough
matches over the years by my (Spurs
devoted) husband, Dan, to know
that between the diving players and
the aggressive fans, football wasn’t
for me. I’m from the Valleys, so it’s
the wrong-shaped ball, anyway.
But all that changed last summer
when the Sandersons – much like the
rest of the country – contracted a
chronic case of Euro fever. Each game
was a joy to watch. The difference
in atmosphere at the games was
tangible, even through a TV screen;
the pathetic histrionics that are
ever-present in men’s football,
non-existent. Instead, we watched
supremely talented women playing
the beautiful game with a grace, skill
and intoxicating passion I’d never
witnessed before. They were enjoying
themselves – and that enjoyment was
infectious. My daughter Nell, then
six, was so inspired that she joined
a football team – Worthy’s Tigers,
picured top right – who Women’s
Health is now the proud sponsor of.
So I’m beyond excited about
the Fifa Women’s World Cup,
Ultra-Processed
People by Chris
This van Tulleken
You’ll never look at
food the same way.
month, Beware the pages
PHOTOGRAPHY: RACHELL SMITH
on ice cream if
I’m loving you’re planning to
enjoy a Mr Whippy
at the beach. (£22,
Cornerstone Press)
which kicks off
on 20 July, and
not just because
I can’t wait to see
what this month’s
cover star Alessia
Russo achieves at
the tournament. Her The Worthy’s Tigers team, where
legendary backheel goal at the Euros Claire’s daughter Nell (front row,
shone a spotlight on the talent of centre) plays in goal
the former Manchester United For daily reads
striker and she’s been the subject womenshealth that celebrity diet fads aren’t
of two world record-breaking mag.com/uk always what they seem.
bids since – although her much- Whatever you’re doing this
speculated-upon new club was summer, I hope you find the
unconfirmed as we went to press. time to relax and have fun.
With fellow Lioness stars Leah Whether you’re a dedicated
Williamson and Beth Mead both Follow us follower of football, tuning in
missing the tournament with @womenshealthuk to the Vitality Netball World
ACL injuries, all eyes will be on Cup or watching Wimbledon,
Alessia. That’s some pressure I hope you’ll join me in getting
on the 24-year-old’s shoulders, behind the women playing with
but as she tells us on p22, she’s passion for their countries this
taking it in her stride. Watch us on YouTube summer; Women’s Health will
On the off chance that football Women’s Health UK be their biggest cheerleaders.
isn’t your thing, there’s plenty to get
stuck into besides. Ever wondered
what happens on a sex holiday? On
p120, we report on why the trend
is taking off and why – as one
happy holidaymaker told us – it
could just change your relationship. Claire Sanderson
We also report on the worrying Editor-in-chief
rise of weight-loss injections Follow me on Instagram
among those with a healthy BMI @clairesanderson
– and the sobering story of one
writer who learned the hard way
Asics Gel Bam
Nimbus leggings
25 Nagino
These trainers feel
These cobalt
leggings from
like what I imagine bamboo clothing
running on clouds brand Bam are the
would be like. I’m perfect addition
literally bouncing
along on my runs.
to my summer-
workout wardrobe.
(£175, Asics) Just add blue sky.
(£52, Bam)
J U LY/A U G U S T 2 0 2 3 | 3
 Editor-In-Chief HEARST UK COMMUNICATIONS
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J U LY/A U G U S T 2 0 2 3 | 5
July/August
Know How
09 | IF YOU DO ONE
THING THIS MONTH...
10 | IN THE KNOW
News you can use, direct
from the science lab
12 | ASK WH
All your questions answered
14 | MOVE OF THE MONTH
Get your backside in gear
with the weighted hip thrust
15 | FOOD FOR THOUGHT
Fasting is one of nutrition’s big
trends. Does it affect fertility?
16 | DOES IT REALLY WORK?
Our writer seeks her authentic
self at a flamenco dance class
17 | SKIN DEEP
The dos and don’ts of using
retinol around your eyes
18 | WHAT HAPPENS WHEN
…you microdose?
19 | ASK THE WH FIT SQUAD
Cardio isn’t the only exercise
that helps you lose weight
6 | J U LY/A U G U S T 2 0 2 3
Eat Smart
31 | RAISE THE BAR
Not all protein bars are
equal – here’s the low-down
35 | QUITE A CATCH
Prep a delish salmon burger
36 | IFS AND BUTTIES
Elevate your sandwich game
44 | WORTH YOUR SALT
Become a seasoned expert
on this kitchen staple
48 | SOUPED UP
Putting a summer spin on
the humble bowl of soup
Strong Mind
53 | BENEFIT IN KIND
The many perks of
practising self-compassion
58 | FOUL PLAY
Girls of colour are dropping
out of sport in droves. Why?
64 | ONLY KIDDING
Could meeting your inner
child help you in life?
68 | CYCLE OF FEAR
Dame Jessica Ennis-Hill on
competing during her period
Best Body
71 | PERIOD POWER
Is training around your
monthly cycle really worth it?
76 | MUSCLING IN
Everything you need to know
about the art of #bulking
80 | BELLS AND WHISTLES
The WH Lab takes a look at
the best adjustable kettlebells
82 | RUNNING DRY
What happens to your body
when you call time on booze
86 | SHUT YOUR MOUTH
Breathing through your nose
is good for you. Give it a blow
87 | HOW I GET FIT DONE
One woman beats chronic
pain by practising yoga
Wear Well
89 | SEASON IN THE SUN
Welcome the warmer days
and celebrate summer in style
97 | FIT KIT HERO
The Vivobarefoot sandals
that put your feet first
Beauty Lab
99 | MOVE THE NEEDLE
With other options on the
table, fillers are losing fans
104 | ANCIENT WISDOM
Ayurvedic products are on
the up. Start with our picks
110 | #SKINSHELFIE
Mefiye founder Jasmine
Boadi’s daily beauty routine
Features
112 | GAME CHANGERS
Meet the women who blazed
a trail in football, laying a
solid foundation for success
120 | SEX ON THE BEACH
Building the case for holidays
that focus on one thing:
getting down and dirty
126 | SLIM STICKINGS
We delve into the world
of fat-loss injections
132 | THE YOUNG ONES
TikTok obsession aside,
here are six things you
can learn from Gen Z
138 | DON’T FEEL THE BURN
How to stay safe when getting
your sweat on in the sun
145 | HEALTHY HOLIDAYS
Revitalising retreat or a
meditation masterclass? Your
ideal wellness getaway awaits
154 | MY LIFE IN WELLNESS
Athlete and fastest British
woman Dina Asher-Smith
 22

Alessia
Russo
The Lioness and Women’s
Super League star on
equal pay, pampering and
pushing for success in this
summer’s World Cup

J U LY/A U G U S T 2 0 2 3 | 7
 Know How
In research that will
If you do one surprise anyone who’s
ever inhaled a burger health risk on a par
thing this month from a stadium car park, with smoking. And
attending a sports event it really is the taking

Go to a is good for your health.

A study conducted by
Anglia Ruskin University
part that counts;
whether your team
is winning or losing,

game of more than 7,000

sports goers found that
attending a sports game
can improve measures
being surrounded by
hundreds of other fans
helps you feel like you’re
part of something bigger
of subjective wellbeing than what’s happening
– life satisfaction and on the pitch. With the
a sense of life being events covered by the
worthwhile – while study ranging from
reducing feelings of the Premier League to
loneliness. The latter is village sports teams,
particularly significant, there’s no excuse not
with lack of connection to show up for your
now known to be a favourite team this
summer. If only the
weather would play ball.

Put your
game face on
WORDS: ELLA GAUCI. PHOTOGRAPHY: GETTY IMAGES

J U LY/A U G U S T 2 0 2 3 | 9
 300
The number of art
pieces viewed in a study
looking at its impact
on the body and mind.
Researchers at the
University of Turku in
Finland discovered
that bodily sensations
evoked by looking at art
were strong enough to
warrant it playing a larger
role in mental health
care. Who knew wellness
could be so cultured?
SC E NT A N D
S E N S I B I LIT Y
- they were less likely to have their sleep cycles
In news that might
surprise anyone who’s
ever had to endure
a commute beneath
an aromatic armpit,
Swedish scientists
have discovered that smelling
other people’s body odour
can actually decrease your
feelings of social anxiety.
The theory? The scent of
human sweat activates brain
pathways that are connected
to your emotions. The phrase
‘don’t sweat it’ has taken on
a whole new meaning.
HIPS
D O N ’ T LI E
- Here for it. But olive
Don’t be cross with us, but
research shows that the simple
act of sitting with your legs
crossed might increase the
misalignment of your hips.
Placing one leg over the other
also impacts the speed at which
your blood moves through your
blood vessels, increasing the
risk of blood clotting. Instead,
sit with your back straight and
your feet on the floor for a
more forgiving (although
probably less comfy) position.
TH E Miller’s book: No Offence, But...: How
TO - DO To Have Difficult Conversations For
LI S T Meaningful Change (£16.99, Bantam).
1 0 | J U LY/A U G U S T 2 0 2 3
NEWS YOU CAN USE
Want the latest health intel? We’ve combed
the science journals so you don’t have to
In the HEAL
know
Power TH E B E AT
-
Medicines are more effective
when taken while listening to
nap
your favourite song, found
researchers at Michigan State
University. The research, which
involved cancer patients taking
their anti-nausea medication,
showed a reduction in the
A recent Harvard study revealed that protein- severity of nausea and patient
rich diets can induce a deeper sleep. The distress when they were
listening to music they liked.
team of researchers found that when mice
and flies were fed meals high in protein,
FAC E FAC T S
-
disrupted by low-frequency vibrations. As your skin ages, it releases
protein fragments known as
Although the research is in its early days, peptides. According to research
the results suggested that healthier diets in by the University Of Manchester
and No7, when applied to your
humans could lead to a better night’s rest. skin, these peptides are capable
of both repairing age-induced
damage and regenerating skin
elasticity by increasing protein
levels to a concentration that
naturally occurs on younger skin.
The anti-ageing impact of these
bad boys could be huge.
PERFORMANCE
ENHANCERS
WORDS: AMIYA BARATAN. PHOTOGRAPHY: ROWAN FEE; GETTY IMAGES
-
Olives on a pizza?
water? Not so much.
And yet, researchers
from Anglia Ruskin
University want to persuade you
otherwise. A natural by-product
of olive oil production, olive
water can have a positive effect
on running performance – and
researchers are thanking the
fruit’s antioxidants. Keen to
sample it? Fattoria La Vialla,
a biodynamic farm in Tuscany,
is selling OliPhenolia (olive
water when it’s feeling fancy).
READ WATCH SUPPORT
Still find chats about social The Fifa Women’s World Cup Alcohol Awareness Week;
justice hard? Learn how to (20 July) and the Netball 3 to 9 July. Less than 20% of
tackle tricky topics in Gina
World Cup (28 July) are here. people in need of treatment
Cheer on WH cover stars Alessia Russo for alcohol dependence are getting the
and Leah Williamson as the Lionesses support they need. Find out more at
face their toughest challenge yet. alcoholchange.org.uk.
Know How

Find your
natural glow

I don’t want to
wear make-up
this summer.
How can I still
feel confident?
First, moisture is key. ‘Glow’
is beauty speak for skin with
a healthy moisture barrier
– the outermost layer of skin
responsible for stopping irritants
penetrating your dermis and
wreaking havoc. ‘If your face is
dry, red or flaky, it means you
have a damaged moisture
barrier,’ explains skin therapist
Renée Rouleau. But the right
skincare can help. Stop using
retinoids and exfoliants until the
dryness or irritation subsides.
Use a moisturiser with hyaluronic
acid and, in the daytime, slather
on a face cream that contains
ceramides. Next, use a vitamin C
serum to boost your radiance, even
out skin tone and fade any pigment
spots. Find a formula that contains
a stable form of vitamin C, such as
sodium ascorbyl phosphate or
tetrahexyldecyl ascorbate. ‘Finally
consider stashing your products
in the fridge. ‘[Chilled] products Ask WH
help constrict capillaries to calm
redness and irritation,’ she adds.

1 2 | J U LY/A U G U S T 2 0 2 3

Can I suppress
my period for
long stretches
of time this
summer?
Let’s get one thing straight:
when people say suppressing
your period isn’t natural or
fear that it could affect your
fertility or cancer risk, know
that this opinion isn’t backed
by science. In fact, a report
published by the American
College of Obstetricians and
Gynecologists (ACOG) last
year found that stopping your
period, even for years, is fine.
So why are so many of us
worried? The stigma dates
back to the introduction of
the birth control pill in the
1950s, when pharmaceutical
companies came up with the
placebo week – when you get
your period – to mimic your
natural cycle and make the
pill more widely acceptable,
says paediatric gynaecologist
and co-author of the ACOG
guidance, Dr Oluyemisi
Adeyemi-Fowode. However,
having a bleed every month
was never necessary, she
adds. So, depending on your
WORDS: VICTORIA KIRBY; CECILY ANNA BENNETT; KATE ROCKWOOD; MERYL
How do I deal with
a toxic parent?
Every family has So, instead of saying,
issues, difficulties and ‘Please don’t criticise
recurring conflicts. The my partner,’ which puts
greatest indicator of your parent in control
toxicity – in the absence of holding the boundary,
of blatant abuse, assault try, ‘If you criticise my
or violence – is the way partner, I will hang up
you feel when you’re the phone or change the
around your parent. subject.’ This creates
You may have increased a boundary you can
anxiety, regular feelings have agency over.
of helplessness and That’s the first step.
irritability, or find that The next is realising
you change yourself to that you don’t need
appease them. to satisfy them to
If you’ve tried talking stay safe or need
with your parent about their approval to be
what you need but you worthy of love. And
aren’t seeing change, it if you decide to cut
might be time to switch ties, help is at hand.
your tactics. Try to focus For downloadable
on what you do have guides, access to
control over: yourself a community and
and how you choose signposting to
to interact with them. estrangement
Setting clear boundaries counsellors, visit
shows them how you’ll standalone.org.uk.
respond to their toxic
actions, but you’ll need
to make sure you
instigate these yourself.
The control is
in your hands

situation, periods can be

DAVIDS LANDAU; RACHEL ZAR. PHOTOGRAPHY: GETTY IMAGES; STOCKSY

suppressed with birth
control pills, an oestrogen
patch, a hormonal IUD or
a contraceptive injection.
But keep in mind that some
Is aeroplane
methods produce more
breakthrough bleeding than
others and can also cause
negative side effects. (The
contraceptive injection,
Depo-Provera, for instance,
can impact bone density.)
Want to take a period pause?
Talk to your GP about which
method is best suited to you.
Honestly? It’s not great.
A study conducted in 2019
ranked the water quality
on-board flights of 23 airlines
in the US, based on criteria
water safe such as the number of Aircraft
to drink? Drinking Water Rule violations
and water samples positive for
E. coli or coliform bacteria.
The Hunter College NYC Food
Policy Center decided that
a score above 3.0 meant that
‘the airline has relatively safe,
clean water’, wrote the lead
researcher, Charles Platkin, in
the report. Just four airlines
– Alaska Airlines, Hawaiian
Airlines, Allegiant Air and
Piedmont Airlines – met that
basic standard. The quality
is thought to vary from airline
to airline, but if you’re feeling
concerned, buy a bottle at
the airport or drink from
sealed water bottles. You
might also also want to stay
away from tea and coffee
served on-board, and use hand
sanitiser rather than water to
wash after trips to the loo.

J U LY/A U G U S T 2 0 2 3 | 1 3
Know How Move of
the month

GLUTE
Bottoms up
The weighted hip thrust is the must-know, must-do
ACTIVATOR
LEVEL

move for maximising lower-body strength

WHY WE LOVE IT: While there’s

no such thing as a one-and-done
exercise to magically transform
a body part or muscle group, the
weighted hip thrust comes pretty
close. ‘Hip thrusts are a highly
Engage your core effective exercise for building
before take-off muscle in the glutes,’ says PT
to avoid back Ariel Belgrave, adding that it’s
overextension also one of her favourites for
strengthening the lower body.
It also requires you to engage
your core to maintain stability
during the movement.

START on the ground with your

STE P 1
shoulder blades against a bench,
feet apart. Place a dumbbell on
your lap and grip both ends.

DRIVE your hips up towards the

STE P 2

sky so your shoulders, hips and

knees are all in a line. Squeeze
your glutes at the top.

PAUSE for a moment at the top,

STE P 3

keeping your core braced. Then,

in a slow and controlled motion,
lower your hips back to the
ground. That’s 1 rep.

!
WORK IT IN LEVEL UP
To add muscle, Try a single- WORDS: JACQUELINE ANDRIAKOS. PHOTOGRAPHY: PHILIP FRIEDMAN. STYLING:
do 3 to 5 sets leg variation ROSE LAUTURE. HAIR AND MAKE-UP: THEO KOGAN. MODEL: ARIEL BELGRAVE

of 8 to 12 reps of the exercise

with a heavy or swap in a
Make sure your feet or moderate barbell for
are under your weight as part a stability
knees, but not too of a lower- or resistance
close to your bum
body session. challenge.

FIND YOUR SWEET SPOT

Shoulder placement depends on your body and the COMFORT CUE
bench. When you first thrust, adjust your position If the weight hurts your hips
if necessary, says Belgrave. If your neck feels or pelvis, wrap the centre with
strained, lower and reset. a foam pad or rolled-up towel.

1 4 | J U LY/A U G U S T 2 0 2 3
 Food for
thought

Will intermittent
fasting affect
my fertility?
It’s got a cult-like following
when it comes to weight
loss, but can fasting harm
your chances of conceiving?

More divisive
than an adults-only
wedding invite, Can you feed
yourself fertile?
fasting has attracted
both fans and critics
thanks to its role
THE EXPERT in everything from
Tai Ibitoye,
registered dietitian;
managing weight
taitalksnutrition.com to improving focus.
The latest topic
dividing the science world? The
link between fasting and fertility.
Call it intermittent fasting (IF)
or time-restricted eating (TRE),
the principle is the same – calorific
restriction for a designated period
(usually 16 to 48 hours) involving
low-to-no food intake. As for the
science, a 2018 systematic review* or six hours of eating (without beneficial effects of a varied diet,
looking at the benefits of IF found counting calories) followed by an including fruits, vegetables, whole
it particularly effective not only for 18- or 20-hour fasting window, Fertility-
grains and monounsaturated fats,
weight loss, but also for lowering during which they only consumed friendly foods on fertility. In fact, according to
important biomarkers such as water and caffeine-free beverages. What to eat to boost a recent study published in Nutrients,
blood pressure, blood sugar, insulin, Compared with the control chances of conceiving consuming 5% of energy from
cholesterol and inflammation. group, the results showed that the plant-based proteins (instead of
1 Sunflower seeds
So where does fertility fit in? TRE group lost 3% to 4% of their Packed with folate
animal protein) reduced the risk
OF SYSTEMATIC REVIEWS AND IMPLEMENTATION REPORTS; NUTRIENTS; PROCEEDINGS OF THE ROYAL SOCIETY B
PHOTOGRAPHY: STOCKSY. ADDITIONAL PHOTOGRAPHY: GETTY IMAGES; STUDIO 33. *SOURCES: JBI DATABASE

Early research has sounded the
alarm bell. A rodent study published
last year showed that restricting
water every other day for 12 weeks
disrupted the production of
reproductive hormones – including
luteinising hormone, which triggers
ovulation*. Then, in April, a study
on zebrafish – which have a similar
genetic structure to humans – linked
food restriction with lower-quality
eggs and sperm, even after the
resumption of a normal diet*.
And yet, it may be a different
story in humans. A study published
last October in Obesity suggested
that the effects of IF may not harm
fertility at all. In this small-scale
study, pre- and postmenopausal
women participated in a TRE
programme, which involved four
base weight. But more significantly,
their levels of testosterone and
sex hormone-binding globulin,
a protein that carries reproductive
hormones throughout the body,
remained unchanged. Although
levels of dehydroepiandrosterone
– a hormone sometimes used by
fertility clinics to improve ovarian
function and egg quality – did drop,
they were still found to be in the
normal range for participants. And
if you also consider the limitations
of the study – a small sample size
and the fact that certain sex
hormones (oestradiol, oestrone
and progesterone) were only fully
investigated in postmenopausal
women – it’s difficult to draw
definitive conclusions.
This much we do know: there
is robust evidence to support the
and selenium, these of infertility arising from a failure
are an excellent to ovulate by more than 50%.
source of omega-6 Add to that the body of evidence
fatty acids, too.
highlighting the importance of
taking vitamins and minerals, such
as folic acid, iodine, zinc and iron,
to optimise fertility and there’s
2 Lentils a compelling case for putting
Rich in fibre and folate, your nutrition front and centre
lentils are a great way when you’re trying to conceive.
to get plant-based
protein into your diet. While we wait for more research
on fasting’s impact on fertility, it’s
worth remembering that studies
have shown IF’s effect on fatigue,
disordered eating and irritability
3 Salmon – none of which are good news,
This fish contains a lot regardless of whether you’re hoping
of omega-3 fatty acids, to have a baby or not. And if you’re
which may boost egg
quality and ovulation. concerned about fertility, make sure
you speak to a registered medical
professional before trying any diet.

J U LY/A U G U S T 2 0 2 3 | 1 5
Know How
Flamenco for self-confidence
As research reveals the Spanish dance can have therapeutic powers, one woman
joins a class to take a step towards her duende, or most authentic self
I’m a self-
proclaimed
unsettled person
– and reading
research on
flamenco’s
THE psychosomatic
GUINEA PIG
Naydeline Mejia,
therapeutic
WH US assistant capabilities, which
editor connect you to your
deepest self, was music
to anxious ears. The idea that moving
my body in a new way could allow
me to let go of an inner restlessness,
even if only for a moment, was
endlessly appealing. That I’m
also a fan of Rosalía – whose early
music mixes pop with traditional
flamenco sounds – made embarking
on this journey a no-brainer.
I didn’t know what to expect
before my first class; I’d never
even seen a flamenco performance
before, let alone tried it myself.
Nerves lingered as I entered the
studio, but while I felt intimidated,
I knew I was in for something
transformative. Soon after I chose
a spot near the back of the room,
the instructor, a renowned Spanish
flamenco dancer, began teaching
us ‘palmas’ – the hand-clapping
motion synonymous with the art
of flamenco. The goal of palmas
is to match the rhythm of the
music to accentuate both
Tap into your
inner strength
1 6 | J U LY/A U G U S T 2 0 2 3
Does it really work?
the song and the dance. It’s so
essential to flamenco that it’s
considered a musical instrument
in its own right and may even
substitute for the song itself.
Next, it was time for ‘plantas’ and
‘tacóns’. Plantas describes hitting
the floor with the ball of your foot,
while tacóns (‘heel’ in Spanish)
describes stomping the heel. Left
leg back, hit the floor, heel; repeat
on the right. In flamenco, your body
is an instrument – arguably, the
most important one. If you’re
out of rhythm, the entire
performance is
compromised. This
could have deterred
me, but I found
myself in a sort of trance, fully
aware of my every movement.
Perhaps it’s the awakening of
my ‘duende’ – or my most authentic
self – that now pushes me almost
to tears when my heel grazes the
ground. After taking just two classes
so far, I can say that dancing is one
of few activities where I can be fully
present, and flamenco is the only
dance form that allows me to release
shame and self-consciousness. The
art form draws strong emotions
from me – it’s a slightly spiritual
feeling that’s hard to describe unless
you’ve experienced it for yourself.
It’s powerful to let myself just feel
– joy, anger, frustration – and to
allow those emotions to drive my
movements, rather than suppressing
them. That’s the magic of flamenco,
and it’s a feeling I hope to keep
chasing. Perhaps the most
surprising thing of all was that
I released my expectation of
perfection – something I’ve
applied to life since childhood
– and let my body feel the
music, not worrying about
nailing each move. That
alone is a step in the
right direction.
PHOTOGRAPHY: JEFFREY WESTBROOK. STYLING: MIAKO KATOH
The verdict
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 Skin
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Is there anything your retinol. But if used
more annoying than correctly, this ingredient
splashing out 50 of is game-changing and can
your hard-earned breathe new life into your
pounds on an eye weary-looking eyes.
cream only to find First, if you’re using
THE EXPERT that, six weeks later, a retinol-laced face serum
Dr Ifeoma Ejikeme, there’s been no real around your eyes, stop
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Medical Clinic
It’s a bugbear that with a retinol eye cream.
often pops up with my patients, to These products tend to
which I ask, does it contain retinol? be gentler and contain
Of all the skincare ingredients, slow-releasing or less
retinol – a derivative of vitamin potent forms, such as
A – is the one active that really retinyl palmitate. They’ll
can do a Cher (it turns back time). also contain ingredients
Countless studies have shown it that can help to soothe
to be the gold-standard ingredient and hydrate your delicate
for targeting pigmentation and fine skin, reducing the risk of
lines, while also boosting collagen redness. Start with a low
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sheds to reveal brighter, healthier adjust. That said, if your
skin beneath it. And herein lies skin is sensitive, follow up with
retinol’s biggest strength and an extra layer of moisturiser to your eye socket. Using your ring
weakness: skin shedding can lead help hydrate and protect your skin finger, gently pat the cream on to
to major irritation. Apply retinol barrier. You can begin by using your face, rather than dragging
to an area that’s already sensitive, retinyl palmitate three times a it back and forth, which may
such as your eyes, and you’ll need week before building up to daily stretch the delicate skin. Finally,
to take a little extra care. use after a month. regardless of where you’re using
Your eyes are delicate for good Next, try to ace your application. the retinol, it’s always important to
reason; the skin is thinner here Avoid applying the product too be diligent with your SPF. Retinol
than it is across the rest of your close to the lash line or directly makes your skin more sensitive to
face, has fewer oil-producing glands under the eye, as this can increase sunlight, so you’ll need to be careful
and a weaker moisture barrier. All your risk of irritation. Instead, during the summer months. Follow
of this makes it ripe for irritation apply to the orbital bone area, these rules and you’ll notice the
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puffiness and dark circles.

J U LY/A U G U S T 2 0 2 3 | 1 7
Know How
…I microdose?
01
Shroom
with a view
‘Psychedelics act
on the brain by
stimulating the
serotonin 2A receptor
(5-HT2A),’ explains
Tiago Reis Marques,
a psychiatrist and CEO
at Pasithea, a biotech
company that treats
neurological and
psychiatric disorders.
‘Brain imaging studies
show that these drugs
increase measures of
connectivity between
different parts of the
brain and also increase
entropy, a measure
of disorganised
activity in the brain.’
This shake-up induces
an altered state of
consciousness.
1 8 | J U LY/A U G U S T 2 0 2 3
What happens when…
Enthusiasts claim it’s a fast track to better moods
and boosted brainpower, but what really goes
on in your body when you take a tiny trip?
02
Pick up
03
State
04
Lost
05
DIY SOS
the tab expectations   connections Psychedelics may be
What actually is a While the dose is Much psychedelic trendy, but they’re
microdose then? ‘For important, how you research relates to also illegal. Lab
most drugs, the more feel, where you are mental health. ‘Large research isn’t real
you take, the more of and who you’re with doses of psychedelics life. ‘People need
an effect you get. But are all paramount. have been shown to to understand that, in
the difference between ‘It’s best not to take disrupt connections trials, participants are
a small and large dose psychedelics when between parts of screened, prepped,
of a psychedelic can you’re not feeling the brain that have working with experts
be huge,’ explains great, in a strange become embedded and getting a level
Adam Winstock, a place or surrounded in people who are of interest that isn’t
consultant psychiatrist, by strangers,’ says depressed,’ Professor often available,’ says
addiction medicine Professor Winstock. Winstock explains, Professor Winstock.
specialist and CEO of He also points to noting that they boost He adds that taking
Global Drug Survey†. evidence suggesting the production of psychedelics in your
And what’s more, that the placebo effect BDNF (brain-derived home isn’t a quick-fix
there’s no scientific could be substantial. neurotrophic factor), solution to complex
definition of what ‘Some experience a molecule involved in psychological issues
a ‘microdose’ is. But, a slight elevation brain changes related that you may be
he notes, it’s usually in mood, a broader to your learning and dealing with. That’s
about a tenth of a field of vision or memory. A study* to say, taking a small
regular dose – which alterations in their in 2021 found that dose of LSD isn’t
could be anywhere thinking’ after taking after a small dose to depression what
between 0.15g and psychedelics. of LSD, participants paracetamol is to a
0.35g of dried magic showed an increase headache, so it’s best
mushrooms or 10mcg in BDNF. left to the experts.
to 20mcg of LSD.
WORDS: MINI SMITH. PHOTOGRAPHY: STOCKSY. *SOURCE: ACS PHARMACOLOGY & TRANSLATIONAL SCIENCE. †GLOBAL DRUG
SURVEY IS A SURVEY OF DRUG USERS WHOSE DATA IS USED TO INFORM POLICY AND PROVIDE ADVICE ON DRUG SAFETY
Do shrooms
work like
magic?

Fit Squad
Want to run further, lift heavier or nail your first pull-up? Each month,
we put your questions to our team of the finest fitness brains to
give you the tools you need to make good on your goals
Q I want to lose weight but hate
cardio. How can weight training
help me achieve my goal?
Alice Liveing says: You’re right
that cardio isn’t a weight loss non-
negotiable. People think it is for the
simple reason that it burns more
calories than weight training. But
changes in your body composition
only occur when your body is in an
energy deficit, by which I mean it’s
expending more energy than you’re
putting in with food, and studies
show that exercise comprises just
5% of your total daily energy
expenditure (TDEE). The rest of
your TDEE is made up of other
acronyms. The thermic effect of
food (TEF), or how you metabolise
it, makes up 10%; non-exercise
activity thermogenesis (NEAT)
– the movement you do without
realising, such as walking to the
shops – makes up 15%; and your
basal metabolic rate (BMR), or
how many calories your body
burns at rest, constitutes 70%.
What I’m trying to say is that
exercise isn’t the be all and end
AS TOLD TO BRIDIE WILKINS. PHOTOGRAPHY: JOBE LAWRENSON
GOT A QUESTION FOR OUR SQUAD? DM us on Instagram @womenshealthuk or email us at whfitsquad@womenshealthmag.co.uk
Ask the
all, but finding a form that you
enjoy certainly helps, and weight
training can definitely contribute to
weight loss. Lifting weights triggers
muscle growth (aka hypertrophy),
and an increase in muscle mass
boosts your BMR as muscle requires
more sustained energy, meaning
your metabolic rate is higher and
you burn more calories at rest.
Sure, cardio burns more calories
throughout the course of a workout,
but weightlifting has been proven
to yield greater fat loss. In fact,
performing cardio alone can lead
to a reduction in your muscle
mass, which can actually hinder
the weight loss process. Remember,
too, that consistency is key; given
the fact that you’re more likely to
stick with a form of movement that
you enjoy, I would always advise
Meet the
squad
The team share the
best fitness advice
they’ve ever had
Saima Husain
PT, online fitness coach
You’re 1% stronger every day.
Commitment is part of the journey.
Alice Liveing
being led by whatever kind of PT and bestselling author
activity it is that you like. Aim for quality movement over
That said, the health benefits quantity to yield the best results.
that come with cardio are such that
it’s worth incorporating it into your
routine in some capacity; doing
so will improve your heart health,
help you maintain healthy blood
pressure levels and boost your brain
power. It’s worth digging into why
you dislike it. Many people associate Rosie Stockley
cardio with running, for example, PT, prenatal and postnatal expert
Train with specific goals in mind; you’ll
when the reality is that there are
stay focused and see results quicker.
endless ways to reap the rewards
of a raised heart rate. Try a few
different forms (cycling, swimming,
incline walking, skipping) and shoot
for a 30-minute session of your
favourite activity once a week.
Know that weight training can
veer into cardio territory, too. Amanda Ngonyama
Minimise rest breaks between Athlete, sports scientist
sets and increase the reps you It’s not all about lifting your heaviest.
This kind of thinking can lead to injury.
do per set – using lighter weights
so that your form doesn’t fall foul
– and I bet you’ll break a sweat.
Michelle Griffith-Robinson
Olympian, life coach and PT
Listen to your body. It shows you vital
signs if you’re paying attention.
Izy George
Strength and conditioning coach, PT
Prioritise form over weight,
every time.
Turn up
the burn
Sanchia Legister
Yoga teacher
Know your ‘why’. Motivation will come
and go; your ‘why’ keeps you moving.
J U LY/A U G U S T 2 0 2 3 | 1 9
H E A LT H • BEAUTY • FITNESS • FASHION
• WEIGHT LOSS • FOOD • SEX
GREAT REASONS TO GET
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 Words
ne
e r v is h-O’Ka y
D h
Roisín Photograp t
a n
Mark C ng
Styli
Quirke
Saskia

o m e n ’s
e r o f t h eW t h e
tar s t r i k a ss i n o f
a r - o l d s c e d a s s o wn
e 2 4 - y e b a b y - f a h e a d d
She’s th er League and s so prepare s tons up to WH
Sup e s s i a R u s h e o pe g f or
s. A s A l r ld C u p , , pu s h i n
Li o n e s s e
r t h e W o e r s k i n n y w h y
r f o o v a n d
unde itising s trong men’s game p i tc h
p r i o r h t h e f f t h e
a b o u t p ay p a r i t y w i t r p a m p e r i n g o
a p l a c e fo
there’s
Alessia Russo

rue star quality can be hard to quantify. It’s not loud

or affected. It’s the alchemical cream off the top when
talent meets character and is combined with an easy
charm. And it’s something our cover star – walking
into Gail’s wearing a shoulder-padded bomber jacket
and Prada sunglasses – has by the gallon.
Alessia Maria Teresa Russo is walking tall – and
with good reason. Within the past year, she’s become
a European champion with England. Her backheel
finish in the semi-final was nominated for a Fifa
award and she was named player of the year at the
Women’s Football Awards, while Manchester
United also crowned her their MVP.
Days later, however, Alessia announced she was
leaving her girlhood club. ‘I’ve given my best in the
hope that one day, I can leave the shirt in a better
place for those who come next,’ she wrote. ‘I’m going
to miss my teammates, the fans and the staff at the
club so much.’ Ever since Alessia declined to extend
her contract earlier this year – and Arsenal made
not one but two world record-breaking bids for the
striker – speculation about her next move has been
unrelenting. The chatter only intensified the spotlight
that’s illuminated her fast, ferocious attacking style summer’s Women’s World Cup in Australia and New
OPENING SPREAD:
since the Euros. One fan’s sign said it all: ‘Who needs Zealand. ‘It’s another huge opportunity to go out there JACKET AND
Messi when you have Lessi?’ and hopefully create more history, but the [standard of TRAINERS (WORN
She’s diplomatic when I broach the speculation the] women’s game is higher than ever. So, there will be THROUGHOUT),
about her club future during our sit-down interview lots of teams going there with that same ambition… I ADIDAS. BIKINI TOP
AND BOTTOMS,
in April, saying, ‘It’s tough, think that’s what’s going to make it MYRA SWIM.
obviously, to look too far such a great tournament,’ she says. SOCKS, LONDON
ahead.’ Seven weeks later, ‘It’s another huge The day after our interview, SOCK COMPANY
as this issue was going opportunity to go out Alessia scored the winning goal
to press and news of her there and hopefully in Man United’s WSL clash with ABOVE: TOP AND
TRACKSUIT
departure broke, I was create more history’ Arsenal. But in the same match, BOTTOMS, ADIDAS.
told that no new club deal Leah Williamson – Arsenal’s SOCKS, BODEN
had been signed. (Although central defender and Alessia’s
RIGHT: SPORTS
– Gunners rejoice – the rumour mill seems to indicate England captain – went down with a non-contact BRA AND SHORTS,
that Alessia will be heading to north London.) injury that was later revealed to be a ruptured ACL, ADIDAS. SOCKS,
I get the sense she’ll currently be trying to tune out ruling her out of the World Cup. With Euros top scorer BODEN
the noise – and focus instead on her next big job: this Beth Mead also unavailable for the tournament due to

24 | J U LY/A U G U S T 2 0 2 3

SPORTS BRA AND
TRACKSUIT
BOTTOMS, ADIDAS.
SOCKS, FALKE
the same injury, thoughts are turning to who, among
the match-fit pride, could help the Lionesses secure
victory once more. Enter: Alessia. But what makes
the record-breaking striker tick? And, in an era where
female footballers are enjoying long-overdue respect
and celebrity status, who does she want to be?
Team spirit
As the youngest of three siblings, and only girl, Alessia
accepts that she was probably spoiled rotten growing
up in her loud, loving family home in Maidstone, Kent.
The main rule? ‘Don’t kick a ball inside – but that didn’t
get stuck to,’ she says with a grin. ‘We just used to be in
trouble,’ she tells me, of growing up with brothers Giorgio
and Luca, who is now her agent. ‘They were winding me
up ever since I can remember – they always say it’s made
me into who I am today,’ she laughs, rolling her eyes.
So did football – and plenty of it. Alessia would play
against girls on a Saturday and boys on Sunday. ‘You’d hear for female strength aren’t immune to societal pressures
whispers like, “Oh, they’ve got a girl,” which used to make
you a bit of a target, but it makes you tougher when you
grow up.’ Alessia, who’s represented England from the
Under-15s, joined Charlton
Athletic’s academy at 13, before
captaining Chelsea’s development ‘My body
squad and, following a brief stint priority. Now I don’t
with Brighton and Hove Albion at want to be
18, moved to the US to play college I want to be strong’
‘soccer’ alongside England’s Lotte
Wubben-Moy. She didn’t complete
her final year of study due to the pandemic and,
in autumn 2020, was signed to Man United, the
club she’s supported for as long as she can remember.
It was the club her Sicilian grandfather pinned his
colours to shortly after he joined her English grandmother
in the UK. Their meet-cute is the stuff of cinema. ‘He was
supposed to be getting a train to Berlin. But he and his
friends saw my nana and her friends... they got on her train
instead and followed them and they ended up married,’
she smiles. ‘My grandad didn’t speak any English; they just
communicated through a woman on the train that spoke
both languages.’ Told you. With love stories like that in her
lineage, does Alessia have a romantic soul? ‘Yeah, for sure.
I think, going back to the nature of my job, it’s so intense
and competitive. But when you do get a chance to do things male footballers the same thing: they like to get dressed
like that, I think it’s nice. I’ve always been a romantic.’
Strong not skinny
While signing for Man United at 21 was a girlhood dream
realised, Alessia’s time at the club began with an injury –
one that taught her a valuable lesson. ‘In lockdown, it was
tough: I was training on my own, I was home and I lost
quite a bit of weight. Then I signed for Man United soon
after lockdown. And within about six weeks, I completely
tore my hamstring, [which I] could only relate back to
Alessia Russo
losing a lot of weight because I’ve never had a muscle
injury before.’ The weight loss was, Alessia admits, by
design. She monitored her calories and macros to such
an extent that her diet became restrictive. ‘I wanted to
make sure I hit really high protein [levels], but it was
also about really low calories. So [my diet] was high
protein, but I was sacrificing all the carbs and the fats…
and then that would be my calories for the day. And
yeah, I used to track everything [on an app],’ she pauses.
‘I know some people still use [it], but…’ she grimaces
and motions pushing her phone away. ‘I was at a low
point with my food and with my weight,’ she continues.
‘I wasn’t strong enough; I wasn’t robust. I thought I
looked great… but really, on the football pitch, I wasn’t
strong enough to compete.’
As we enjoy an epic summer of women’s sport,
perhaps it shouldn’t surprise us that our new pin-ups
indicating slimmer equals better. In fact, Alessia thinks
complex relationships with food are common within
women’s sport. ‘You can ask a lot of girls in sport:
[they’ll] have [had] a similar
problem. There’s a bit of
is still a huge stigma because, of course, you
want to compete and be the
skinny, best on the pitch, but you want
to look a certain way as well,’
she shrugs. ‘As a lot of young
girls [do], I wanted to be skinny
and compete at that kind of level.’ And now? ‘My body is
still a huge priority. But I understand I need to eat a lot
more than I thought I did at the start, and now I don’t
want to be skinny, I want to be strong. Food plays a
huge part in how you feel and how your body reacts.’
If food and fitness represent a point of friction
between her status as a professional athlete and young
woman, our cover star largely embraces the duality.
I ask her if she’d find it reductive – offensive, even –
if I inquired about the skincare routine that gives her
that just-stepped-off-a-shoot glow when she’s actually
fresh from training. ‘No! I wouldn’t be offended! I find
it interesting. I’m into make-up. I like getting my nails
done, my hair done,’ she begins. ‘I think you could ask
up, get their hair cut all the time. Just because we play
a sport that’s aggressive and contact, [that] doesn’t
mean we don’t like to pamper ourselves.’
It’s one reason she’ll happily wear make-up on
a game day. ‘I like to look good, feel good, play good
– that’s what a couple of us say. It’s a part of me. [I’m]
an athlete, but I’m also a young girl who likes to engage
in that side of it as well. Some girls do it with their
clothes… I think it’s just everyone has their own little
ways to express yourself outside of football.’ Oh, and
J U LY/A U G U S T 2 0 2 3 | 2 7
Alessia Russo

for anyone curious, Alessia’s a big fan of Weleda’s shouldn’t have to. We’ll always back other teams
CROP TOP AND
ultra-hydrating Skin Food moisturiser, and SHORTS, ADIDAS. when they’re going through struggles like that;
Charlotte Tilbury, er, everything. She recalls BIKINI TOP, it’s not okay and it wouldn’t happen in the men’s
a sign at United’s recent clash with Brighton MYRA SWIM game – so we don’t like to see it in the women’s.’
dedicated to her best friend, fellow Lioness and Alessia – currently the world’s highest-valued
former club teammate, ‘It said “Ella Toone: lash female footballer – is optimistic about the sport’s
game strong; football game stronger”,’ she laughs. well-documented gender pay gap. ‘It’s getting
better,’ she says. ‘And even with things like opportunities,
Play on sponsors, team facilities, how you travel and the kit you
To be in Alessia’s company is to bask in her warmth. Her get, I think it’s growing massively. People are investing in
energy is one of mellow affability and she really seems – women’s football now. It’s probably taken too long. But
as her publicist tells me before it’s nice to see it’s there now.’
our chat – ‘genuinely, a really nice Does the star striker see herself
person’. She took the time to say ‘I think I can lead in in a leadership role? ‘I don’t know
hello to everyone individually at other ways. I’m not a if I’m ever going to be a leader in
HAIR: LAURA CHADWICK. MAKE-UP: LAURA DEXTER. SET BUILD: PROPPED UP

our shoot before thanking them vocal person; I like to the sense of a captain,’ she offers
once we’d wrapped. But mistake just do things instead’ – praising Leah Williamson’s and
her pleasantness for passivity at Man United captain Katie Zelem’s
your peril, especially when it ‘amazing’ skills. ‘But I think I can
comes to the fight for gender equality in the game. When lead in other ways, whether that’s leading from the front,
I mistakenly mention it’s ‘policy’ for the Lionesses to wear leading in my actions, in how I train, how I play,’ she says.
purple wristbands in solidarity with the Canadian national ‘I’m not the most vocal person; I like to just do things
side’s dispute over pay, she’s quick to set me straight. ‘It’s instead.’ As she readies herself for the World Cup (and
actually not policy,’ she explains. ‘It’s something that the all the change that accompanies joining a new club), will
players want to do – it came from the captains.’ there be time to unwind? ‘I’m going to Ibiza,’ she says, of
This comes at a time when Scotland’s national side the break she’s booked between the end of the WSL season
are preparing to take the Scottish FA to an employment and the World Cup. ‘There’s a big group of us – a lot of girls
tribunal in a fight over equal pay and conditions. ‘It’s I grew up playing with,’ she smiles. ‘Hopefully I’ll sit in the
important that we show that solidarity because it’s a sun and get a tan.’ She’s one of the game’s greats, sure – but
challenge that a lot of people in the game have to face and Alessia Russo is truly one of our own.

2 8 | J U LY/A U G U S T 2 0 2 3
Eat Smart

Bar class
Protein bars are flying off supermarket
shelves faster than bottles of Pimm’s.
But can a protein-rich snack really
help you reach your goal?

J U LY/A U G U S T 2 0 2 3 | 3 1
 £1.9 billion
The projected
growth of the
global protein bar
market in the next
seven years
Protein bars are great if you’re looking
for an on-the-go eat that delivers on
Here’s the catch: there’s and others that contain
nutrients and flavour. You can stash no official definition as almost none. But with
them in your bag, and many offer to what constitutes a a little know-how, you
additional benefits such as fibre and protein bar. That means can sift through the
it’s up to individual brands marketing spiel to find
healthy fats. Plus, if you’re on the hunt for to decide what type – and the best bar for you.
a pre- or post-sweat option, a protein-rich how much – protein to Here, we share the
add to products. That’s tools that will help you
snack can boost your output and support also why you’ll find some unwrap what’s really
recovery, says dietitian Amy Gorin. bars that contain 20g in your protein bar.

3 2 | J U LY/A U G U S T 2 0 2 3

Solid meal
stand-in?
Maybe not. They generally
don’t have enough calories to be
considered a meal. Instead, think
of them as snacks or a supplement
for nutrients. Remember that an
important component of a meal
is pleasure. Need a quick
breakfast? Grab a bar and
a piece of fruit.
Eat Smart
LABEL
LOW-DOWN
What to look for on the
back of the packet
Protein
There’s no precise amount that’s
best, but a good rule of thumb is to
look for a bar (whether plant-based
or otherwise) that has at least 5g
of protein, says Gorin. Your exact
intake will depend on your lifestyle,
adds dietitian Maya Feller. Are
you prepping for a big race or
levelling up your lifting goals?
Active athletes likely need to
increase their protein intake.
Fibre
Your ideal options will contain
at least 3g of fibre, says Gorin.
‘Along with protein, fibre helps
to keep you fuller longer.’ It’s
also important to keep a close eye
on the amount of fibre to avoid
intestinal discomfort. Ingesting
a high-fibre bar – anything at 20%
of your daily value and above –
as a speedy snack? Pair it with
a glass of water, adds Feller.
Free sugars
Some bars are, sorry to say it,
straight-up sweet treats, packed
with added sugar. The NHS
recommends limiting calories
from free sugar to 5% of total
calories per day, or 30g per day.
Many bars are sweetened with
alternative sweeteners, too, from
artificial picks such as sucralose
to ‘natural’ sources, including fruit
and plant-based sugar substitutes.
Each source serves up a different
sweetness level and flavour.
Fat
Fat and saturated fat will vary
based on the protein source. When
you snack on a bar made with beef
or bison, for example, you’ll see
that saturated fat floats at around
20% of your daily value, whereas
total fats may be higher in bars
based on nuts and seeds.
J U LY/A U G U S T 2 0 2 3 | 3 3
Eat Smart
Fridge fact
Refrigerated bars are often
free of preservatives that allow
their store cupboard siblings to stay
room temp. Plus, keeping their cool
helps them retain shape, texture and
freshness. But one version isn’t better
than the other, so pick a type that’s
right for you. Always on the go? Best
to rely on non-perishable bars
that can live in your bag for
convenience.
3 4 | J U LY/A U G U S T 2 0 2 3
BEST
BUYS
01
MISFITS PLANT-
POWERED CHOC
PROTEIN BAR
Another must-have for your
protein bar collection is fibre,
and these plant-powered bars
provide an impressive 9.3g.
Plus, you can’t go wrong with a
chocolate and caramel combo.
02
BAREBELLS
COOKIES AND
CREAM PROTEIN BAR
Creamy, chocolatey goodness
and 20g of protein? A match
made in heaven. And coming
in at 197 calories, too.
03
MAXINUTRITION
CINNAMON CRUNCH
FLAVOUR PROTEIN BAR
Searching for a nutritious
alternative to the cinnamon
swirl? Look no further than
Maximuscle’s tasty treat that’s
high in both protein and fibre.
04
GRENADE CARB KILLA
PEANUT NUTTER BAR
Coming in at a whopping 20g
of protein and only 1.7g of sugar,
this chocolate and peanut
combo proves you don’t have
to sacrifice nutrition for taste.
JURKEVICH. PROP STYLING: MAEVE SHERIDAN. ADDITIONAL PHOTOGRAPHY: PIXELEYES
05
WORDS: BECCA MILLER. PHOTOGRAPHY: CHELSEA KYLE. FOOD STYLING: REBECCA
MYVEGAN
CARB CRUSHER
CHOC PEANUT
When it comes to protein
bars, you’ll want to make sure
you’re opting for low sugar.
This one from MyVegan has
only 1.8g of sugar and (forgive
us for stating the obvious)
it’s suitable for vegans.
 Food in
a flash
PHOTOGRAPHY: CHELSEA KYLE. FOOD STYLING: REBECCA JURKEVICH. PROP STYLING: MAEVE SHERIDAN

Salmon Method
burgers 01. In a medium bowl, beat the egg
until frothy. Then fold in the salmon,

Happy
Total: 30 mins 120g Greek
spring onions, jalapeño, 2 tbsp of the
Serves: 4 yoghurt coriander, ½ tsp salt and ¼ tsp pepper.
1 large egg 1 tsp lime zest 02. Heat the oil in a large non-stick
450g skinless 2 tbsp lime juice frying pan on a medium heat. Spoon

meal salmon, finely

chopped
2 spring onions,
chopped
4 brioche buns,
toasted
8 butterhead
lettuce leaves
4 mounds of the salmon mixture
into the pan and flatten them into
1cm-thick patties. Cook until golden
brown, 2 mins on each side.
03. Meanwhile, in a bowl, combine
Look beyond the golden 1 jalapeño ½ cucumber, the yoghurt, lime zest and juice, the
arches and you’ll find a pepper, finely shaved lengthways remaining 1 tbsp coriander and ¼ tsp
meal that delivers on chopped 180g microgreens each of salt and pepper; spread it
omega-3 while nudging 3 tbsp chopped on the buns. Top the bottom half
of each bun with lettuce, a salmon
you closer to your five a coriander
patty, cucumber and microgreens;
day. The secret? Salmon. 1 tbsp olive oil sandwich everything together with
Summer, we see you… the top half of the bun.

Per serving: 379 cals, 32g carbs,

34g protein, 13g fat

J U LY/A U G U S T 2 0 2 3 | 3 5
 BIG BIRD
RECIPE, P39

The
art of
the

3 6 | J U LY/A U G U S T 2 0 2 3
 It’s come a long
way since the
crustless cheese
triangles of your
childhood, with
bougie sandwich
shops opening
their doors faster
than you can say
PBJ. Consider
this your nutrient-
packed guide to
the best thing
since sliced bread
Photography:
Chelsea Kyle

J U LY/A U G U S T 2 0 2 3 | 3 7

While salad days aren’t over exactly, there’s
something special about biting into a fully loaded
sandwich. With its ever-so-slightly toasted bread
cradling a smorgasbord of fillings, a sandwich can
deliver the components of a nutritionally balanced
meal. But for all its satiating, satisfying and five-
a-day supporting benefits, it lacks the health halo
of some of its midday counterparts. It’s time we
started giving credit where it’s due, says Jaclyn
London, dietitian, author of Dressing On The Side
(And Other Diet Myths Debunked) and podcast host
for The Business of Wellness. ‘I’d even go so far as to
3 8 | J U LY/A U G U S T 2 0 2 3
THE
GOOD
EGG
Yoghurt spread (right)
Hard-boiled or runny eggs
Avocado
Cucumber
Microgreens
Salad leaves
call sandwiches the ultimate “power lunch” order,’
she tells WH, adding that the nutrient profile of your
sandwich begins with the bread and ends with what
goes between it. She recommends using the bread as
an opportunity to get more 100% whole grains into
your day and then adding plenty of vegetables. ‘More
is more on the produce front. Piling it on provides
more of the nutrients you need – blood pressure-
regulating minerals such as potassium, magnesium
and calcium – to help balance out higher-sodium
ingredients.’ Consider this your cue to get creative
with your midday meal.
 Fresh salsa
Rotisserie In a large bowl, toss
1 jalapeño chilli
rock star and ¼ small white
onion (both finely
Here’s a case chopped) with
for making 1 tbsp lime juice,
¼ tsp salt and
rotisserie ⅛ tsp pepper;
chicken your let it sit for 10 mins.
main protein Toss with 225g
plum tomatoes
option: the (halved, seeded
cooking and chopped),
method then fold in
renders it elite, 2 tsp chopped
coriander.
health-wise,
compared with
most cold
meats. ‘The Spread
beauty is,
there’s no
preservation your
process that
requires salting
and curing,
wings
Get more produce into the
which you’ll
see with even equation by blitzing, blending
“reduced or chopping them into salsas
sodium” cold and dips. ‘This way, you’re
automatically including more of
meats,’ says
those nutrient-dense vegetables
London. Eggs,
without feeling like you’re eating
nut butter and a pile of grass between sliced
Yoghurt
canned fish spread bread,’ says London.
also work, as In a bowl, combine
will last night’s 90g Greek A splash of
olive oil helps
leftover protein yoghurt, ½ tbsp you better
lemon juice and absorb the
or anything ¼ tsp each salt fat-soluble
nutrients from
that can easily and pepper; fold produce
be added to in 2 tsp chopped
your meal prep basil and 2 tbsp
chopped chives.
queue (think:
grilled salmon,
prawns or Beans and
a lean cut greens
of beef). spread
In a food processor,
puree a 400g tin
BIG BIRD of white beans
(PREVIOUS (rinsed), 130g baby
SPREAD) kale, 2 spring
Roasted turkey or onions (cut into
rotisserie chicken 3cm pieces), 1 tbsp
Beans and greens chopped basil,
spread (right) 3 tbsp olive oil,
Roasted tomatoes 2 tbsp lemon juice
(p42) and ½ tsp each salt
Watercress and pepper.

J U LY/A U G U S T 2 0 2 3 | 3 9
 Strategise
for salt
Try to find a brand
that caps it at 0.35g
per serving. If you
can’t swing that,
just pay attention
to how much you
add elsewhere.

Look at the
ingredient list
A long-ish list is okay
if you’re seeing
100% whole grains
in the number one
slot, plus plenty of
seeds and other
grains in the line-up.
Avoid ‘enriched
wheat flour’, which
is typically just
nutritionally poorer
white bread in
disguise.

Beware the
fibre optics
Aim for at least
3g per serving.

Breaking
bread downBread and rolls might be
among the leading sources
of salt in the UK diet, but that
doesn’t mean you should skip
them. In fact, bread represents
an opportunity to add more
nutrients to your diet.

4 0 | J U LY/A U G U S T 2 0 2 3
 Love your leftovers A fridge dive can unearth a treasure trove of riches. ‘Sometimes you just
need to organise what you already have,’ says London. Open your fridge to get some inspiration. One of WH’s
favourite ways to make midday meal prep even easier is to do a little bit of legwork during dinnertime. Throw
an extra piece of protein in the pan (or in the oven) as you’re making your evening meal. Chop some produce
(think: celery or peppers) while you have your cutting board out doing dinner prep and roast up the extra
vegetables to stash in a food container for later. Basically, cook smarter, not harder.
FOOD STYLING: REBECCA JURKEVICH. PROP STYLING: MAEVE SHERIDAN

THE
FORAGER
Roasted sweet potatoes
Brush sweet Greek yoghurt
potato slabs
with olive oil and Sliced feta
season with salt Pickled beetroot (p43)
and pepper. Shredded purple cabbage
Roast or air fry
at 200°C until Baby kale
golden brown
and tender, 15
to 20 mins.

J U LY/A U G U S T 2 0 2 3 | 4 1
 Flavour
THE
SMOKE
merchants
SHOW For a sandwich that
Paprika chicken
Black bean smash oozes oomph, lean into
Grilled pineapple flavourful ingredients.
Fresh salsa (p39) You only need a small
amount to hit the
right note
Paprika chicken
Rub 115g thin, boneless, CRAVING TRY
skinless chicken breast
with olive oil, season
with smoked paprika, Pickled
salt and pepper; Salty peppers and
grill or air fry until cornichons
cooked through.

Black bean
smash Sliced apples
or pears
In a bowl, mash 60g Fruity (both add
tinned black beans crunch) For peak results,
(rinsed) with 1 tsp toast the slices
olive oil, ¼ tsp lime zest of bread before
piling on the
plus ½ tsp lime juice toppings,
and a pinch of salt. Jalapeño especially if
Spicy or red you’re serving
it open
chilli slices

Sprinkle
Cheesy of feta or
pecorino

Dried spices
such as
paprika or
Smoky chilli powder
(add some
while cooking
your protein)

Level up Roasted tomatoes Shiitake bacon

Transform fruit and
vegetables – via roasting,
pickling or bacon-ifying
(it’s a thing) – into the
ultimate sandwich toppers
Heat the oven to 230°C. On a small Heat the oven to 190°C. Toss
baking tray, toss 400g tomatoes 225g shiitake mushroom
(halved) with 2 tbsp olive oil, 1 tbsp caps (thinly sliced) with 2 
balsamic vinegar and ¼ tsp each tbsp oil and ½ tsp each salt
salt and pepper. Roast until and pepper. Spread on a
shrivelled and the liquid is beginning baking tray and bake until crisp,
to caramelise, 20 to 25 mins. 20 to 25 mins. Leave to cool.

4 2 | J U LY/A U G U S T 2 0 2 3
 No-cook
salmon salad
In a bowl, combine
170g tinned salmon
(drained) with 2 tsp
olive oil, 1 tsp white
wine vinegar and a
pinch of salt. Toss
with 60g green
beans (thinly sliced)
and 1 spring onion
(finely chopped),
then fold in 3 tbsp
chopped rocket.

THE
TINNED
TREND-SETTER
No-cook salmon salad
Tomato slices
Spring onions

Marinated peppers Pickled beetroot

Grill 3 peppers (halved and seeded) on a baking
tray until the skin is charred, 8 to 10 mins. Transfer
to a bowl and cover for at least 10 mins. Meanwhile,
finely grate ½ a very small garlic clove into a
medium bowl. Stir in 1 tbsp each sherry vinegar
and olive oil, ¼ tsp salt and ⅛ tsp pepper. Peel
the peppers, cut into pieces and toss in the
vinegar mixture. Wait 15 mins before using.
In small saucepan, bring 125ml water,
4 tbsp cider vinegar, 1 tbsp sugar and
½ tsp salt to a boil, then take off the
heat. Place 4 ready-to-eat beetroots
(peeled and very thinly sliced) into a
heatproof container or jar, then cover
with the liquid. Cool them to room
temperature; refrigerate overnight.

J U LY/A U G U S T 2 0 2 3 | 4 3
 Salt
city
The kitchen counter staple comes
in handy for so much more than just
shaking on to your dinner. Whether
you’re a seasoned seasoner or you
prefer to go without, consider
this your sodium starter

Words: BECCA MILLER

Photography: ALEX LAU

4 4 | J U LY/A U G U S T 2 0 2 3
Imagine a kitchen without salt and
you’ll have some seriously bland
hypothetical food. It’s an everyday
essential, key for brining, curing and
preserving. Even at its most basic, it’s
a food enhancer – just a pinch turns
blah dishes into magical meals.
There are plenty of varieties, be
that the kind filtered from seawater
to the salt mined from mountainous
regions. And no two types are alike.
‘Each salt has its own use, just like
how oils and vinegars have different
culinary purposes,’ says Kelsey
Harris, senior marketing manager
at Jacobsen Salt Co, a US-based
brand that sources everything from
pastel-pink Himalayan rocks to
earthy black salt made with activated
charcoal. Ready to season your skills?

J U LY/A U G U S T 2 0 2 3 | 4 5
 ,
n ing e
aso om
f se ive s eals
o g m
01 FLEUR e VIP y to lain
1 h d
t rea to p
DE SEL lt:
Sa ays ality
We call it fancy alw rson
flake (translated pe
to ‘flower of salt’)
as it’s traditionally
collected from salt
marshes along the
coast of France. The
03 FLAKY
2 SEA SALT
inconsistently sized
Flatter, larger
and slightly moist
crystals make
crystals serve up a
a great addition
clean, delicate, briny
to a finished dish.
hit when sprinkled as
You can sprinkle on
a finishing touch on
avocado toast and
steak, seafood or a
rice bowls. It’s also
thick slice of tomato.
02 BLACK the secret weapon
It takes work to
SALT for bringing balance
gather this one, so it
Often mined from to desserts, such
can be significantly
natural sources in as salted caramel.
more expensive than
Asia or made from Measured by the
others. Consider it a
Hawaiian sea salt and teaspoon, these big
special-occasion salt.
activated charcoal, crisp pieces tend
3
this has a sulphurous to be less salty in
aroma and flavour taste than table salt
similar to eggs. A because of their
key ingredient in larger volume.
vegan sandwiches.

06 ROCK SALT
This classic cooking
salt is an all-round 05 5
workhorse. The HIMALAYAN
WH test kitchen PINK SALT
relies on it for all This pick has higher
their recipes, from concentrations of 04 TABLE
seasoning pasta minerals (such as SALT
water and pickle magnesium) than Since this kind is
brines to showering other salts, which practically powdery,
on to proteins and can build up in the a lot fits into a pinch,
vegetables before body over time – and dishes can get
roasting. Not all a good thing, says very salty, very fast.
boxes of rock salt dietitian and athletic (It’s easy to overdo
are the same; trainer Dana White. it.) Rely on this one?
depending on the Add to popcorn for Just use sparingly;
harvesting style, a savoury snack. make sure to taste
the grains can be your dish before you
finer or more coarse, add another shake.
causing different
levels of saltiness.

4 6 | J U LY/A U G U S T 2 0 2 3
 MIGHTY MINERAL Beyond its numerous culinary uses, salt is the main vehicle for humans
to consume sodium, a key nutrient for multiple body functions. Vitally, sodium acts as an electrolyte,
necessary for hydration maintenance and muscle function. The majority of Brits hit their daily
recommended amount, no problem, but if you’re getting a serious sweat on every single day, you may
need to be a little more strategic about it. Sodium is the most plentiful electrolyte lost during long,
intense workouts, and it needs to be replenished as part of workout recovery to maintain fluid balance
and prevent more serious repercussions such as cramping and muscle fatigue, says White. She suggests
restocking sodium by pairing it with foods that also boast more nutrients, such as adding a sprinkle of
salt to roasted nuts, which will also up your protein intake.

I S SALT
A STRE SSOR?
Packaged goods, such as
bread, processed meats, soups
and jarred sauces, are notorious
for being heavy on the salt to
increase shelf life and boost taste
(with two slices of toast in the AM
you can hit 20% of your daily value
FOOD STYLING: OLIVIA MACK MCCOOL. PROP STYLING: SOPHIE STRANGIO

without realising). Take back

control by keeping an eye on
food labels and cutting
out processed
foods

J U LY/A U G U S T 2 0 2 3 | 47
Th ic i
is y!) s o
sp ipe
re

re m n p
c

fre e a
sh lon ge
in so 50
g
(a up
nd

Some like it cold

There’s a time and a place for an Ottolenghi recipe that eats into
both your weekend and budget. But when the sunshine saps
your culinary ambitions, there’s a simpler solution – one you can
stash in your freezer. Welcome to soup season, reimagined
Words: Susan Choung Recipes: Kristina Kurek Photography: Nico Schinco
 Eat Smart

Higher temperatures, humidity… Lately, the struggle

to spend time in the kitchen has been real. Your new
cure-all? No-cook soups. Packed with raw fruits and
vegetables, these cool, liquid meals serve up nutrients
alongside flavours with staying power. Soup preserves
the fibre of your fresh ingredients while often offering
protein, fat and seasonings, which help with satiety,
says nutritionist Cara Anselmo. That these recipes
Basil and pea
also offer hydration to help beat the heat, thanks Total: 1 hr 15 mins
to ingredients such as cucumbers and tomatillos, Serves: 4
makes them a no-brainer. But perhaps their biggest 120g baby spinach
600g plain yoghurt
benefit? You don’t have to turn on the hob. 280g frozen peas, thawed
½ medium avocado
1 medium shallot,
roughly chopped
3 tbsp nutritional yeast
20g basil, plus extra
for serving
2 tbsp chopped tarragon,
plus extra for serving
1 tsp lemon zest

Method
01. In a blender turned up
to high, puree the spinach,
yoghurt, peas, avocado,
shallot and nutritional
yeast with ¾ tsp salt,
¼ tsp pepper and 60ml
water, scraping down the
sides as required until
smooth, about 2 mins.
02. Add the basil and
tarragon, then blend until
they’re just incorporated
but some flecks remain.
Adjust the consistency
with more water if you like.
03. Refrigerate in an
airtight container until the
soup is completely chilled
– for at least an hour, but
up to two days. To serve,
sprinkle with the lemon
zest, black pepper and
some more basil and
tarragon, if desired.

Per serving: about

232 cals, 24g carbs,
14g protein, 9g fat,
8g fibre

J U LY/A U G U S T 2 0 2 3 | 4 9
Eat Smart

Cantaloupe Method in an airtight container

01. With your blender until completely chilled
and honeydew
on a high setting, puree for at least an hour, but
Total: 1 hr 20 mins the cantaloupe, tahini, up to three days.
Serves: 4 harissa, 1 tbsp lemon 03. To serve, divide the
1kg cantaloupe melon, juice and ¼ tsp salt cantaloupe soup between
peeled, seeded and until smooth, about four bowls. Ladle the
cut into 4cm pieces 30 secs. Refrigerate honeydew soup into the
1 tbsp tahini in an airtight container right half of each bowl,
until completely chilled near the edge, to create
1½ tsp mild harissa
for at least an hour, but contrasting halves. Then,
2 tbsp lemon juice up to three days.
Buttermilk
using a spoon, gently
900g honeydew melon, 02. Rinse the blender, swirl the honeydew part
and beetroot
then, on a medium- Total: 1 hr 25 mins
peeled, seeded and cut into the soup and sprinkle
low setting, puree the Serves: 4
into 4cm pieces with more mint, if desired.
honeydew, green pepper, Store any leftovers in 560ml buttermilk
1 medium green pepper, 2 tsp vegetable
cumin, mint, remaining separate containers.
roughly chopped bouillon powder
lemon juice and ½ tsp
½ tsp ground cumin salt until mostly smooth Per serving: about 2 large red
20g mint, plus but still a little chunky, 120 cals, 24g carbs, 3g beetroots, peeled
extra for serving about 30 secs. Refrigerate protein, 2.5g fat, 4g fibre and coarsely grated
½ small red onion,
finely chopped
35g watercress, plus
extra for serving
3 tbsp prepared
horseradish, squeezed
to remove any
excess moisture

Method
01. In large bowl,
gradually whisk 500ml
JOURNEY buttermilk with the
JUICE bouillon base until it’s
Transport soup in an fully incorporated.
insulated water bottle 02. Stir in the beetroot,
to partake on the onion and ½ tsp pepper.
go. Think of it as
Refrigerate in an airtight
a hearty, savoury
smoothie container until completely
chilled – for at least an
hour, but up to two days.
03. When ready to serve,
chop the watercress finely,
then, with your fingers, mix
FOOD STYLING: OLIVIA MACK MCCOOL. PROP STYLING: MEGUMI EMOTO

it with the horseradish in

a small bowl.
04. Ladle the soup into
bowls and swirl in the
remaining buttermilk.
Sprinkle with the
watercress-horseradish
mixture and top with
watercress, if desired.

Per serving: about

145 cals, 19g carbs,
7g protein, 5g fat,
3g fibre
 Prawn, cucumber
and tomatillo
Total: 1 hr 25 min
Serves: 4
3 medium serrano chillies
(stemmed and seeded for
less heat, if desired), plus
more, sliced, for serving
1 large tomatillo, peeled,
rinsed and cored
10 large garlic cloves
5 tbsp lime juice
375ml coconut water,
chilled
25g coriander, plus extra
for serving
1½ tbsp rapeseed oil
3 baby cucumbers, half
chopped into large chunks
and half thinly sliced
450g extra-large prawns,
cooked, peeled, deveined
and halved horizontally
(thawed, if frozen)
½ small red onion,
thinly sliced
40g coconut, shaved
1 avocado, diced

Method
01. In a blender on high,
blitz the chillies, tomatillo,
garlic, lime juice, coconut
water, coriander, oil,
chopped cucumbers and
1 tsp salt until smooth,
about 30 secs. Refrigerate
in an airtight container
until completely chilled
– for at least an hour, but
up to three days.
02. When you’re ready
to serve, toss the prawns
with the onion, sliced
cucumbers and half of
the coconut shavings.
Spoon the mixture into
bowls, then ladle in the
soup. Top with the
avocado, remaining
coconut, sliced chillies
and coriander, if desired.

Per serving: about

343 cals, 18g carbs,
W ille ng
ch cki

28g protein, 18.5g fat,

ar d, in
la

ni b fie

6g fibre
ng ut ry
: it it’ fl
m s n avo
ay ot u
be r

J U LY/A U G U S T 2 0 2 3 | 5 1
 Strong Mind

Sending
self-compassion
While there’s a time and a place for boosting your self-esteem, a
more stable, sustainable way to create confidence is gathering
pace. Is it time you showed yourself a little more compassion?

WORDS CASSIE SHORTSLEEVE

J U LY/A U G U S T 2 0 2 3 | 5 3
On the list of life’s wants – to be healthy, happy
and fulfilled – feeling really, truly good about
yourself likely takes the top spot. And that comes
with improving your self-esteem – an internal
judgement of your self-worth or ‘an evaluation
of worthiness’, says Kristin Neff, an associate
professor of educational psychology at the
University of Texas at Austin. So it’s entirely
understandable that the confidence conversation
has been dominated for the best part of a decade
by tactics designed to deliver more of the stuff.
Only now, psychological professionals are poking
holes in that approach. While elevating your
self-esteem can indeed be a pathway to more
confidence, they note, it has its pitfalls. That
self-esteem is tied to external validation, such
as compliments at work or likes on an IG post,
makes it fragile, says Christopher Germer,
a lecturer in psychiatry at Harvard Medical
School. So when things go wrong, comparison,
feelings of isolation and criticism creep in.
Enter: self-compassion – an you end up doubting yourself,
alternative route towards a more which makes it harder to take risks,
assertive you. At its essence, learn and grow. Eventually, you
self-compassion is about showing become afraid of failure, meaning
yourself kindness when you’re you’re more likely to give up than
struggling, failing or noticing you are to try again.
something you don’t love about Imagine the same scenario with
yourself. It’s not about measuring self-compassion and things look a
up to expectations; rather, it’s little different. Think, ‘I’m going to
a way of relating to yourself as a try because I care about myself and
human. By caring and expressing I don’t want to suffer,’ and you end
concern for yourself during hard up with a motivation that leads to
times, you’re able to persevere more self-confidence, says Dr Neff.
and create changes. Begin to sit with your pain and
Say you’re falling behind on think through what you might need
your marathon training plan and to achieve your goal – such as
you’re feeling angry with yourself. waking up earlier for runs or
You might think, ‘I’ll try harder scheduling them on your phone
because I feel inadequate.’ And in calendar – and instead of spiralling
the short term, it might work. But over all the ways you’re failing,
when you get down on yourself, you’ll overcome challenges, build

5 4 | J U LY/A U G U S T 2 0 2 3
 These scales, developed by Dr Neff, will help you
work out where you stand. For each statement,
write down the number that represents how
often you behave in the way described.

ALMOST I try to be
NEVER understanding
and patient with
1 the aspects of my
personality I don’t like.
2
ALMOST When I fail
When ALWAYS at something
something important to me,
painful happens, I try 1 I become consumed
3
to take a balanced by feelings of
view of the situation. inadequacy.
4 2
I try to see When I’m
my failings feeling down,
5 as part of the 3
I tend to feel that
human condition. most other people
ALMOST are probably
When I’m 4
ALWAYS happier than I am.
going through
a hard time, I give When I fail
5
myself the care and at something
tenderness I need. that’s important to
ALMOST
NEVER me, I tend to feel
When alone in my failure.
something
upsets me, I try to When I’m
keep my emotions feeling down,
in balance.
!
I tend to obsess and
fixate on everything
When I feel that’s wrong.
inadequate

How self- in some way, I try

to remind myself
that feelings of
I’m often
disapproving
and judgemental

compassionate inadequacy are

experienced by
most people.
about my own flaws
and inadequacies.

are you?
SCORING: Total up your numbers above, then divide by
11 to get your score. Use the ranking system below to see
where you stand on the self-compassion scale.

1 to 2.5 2.5 to 3.5 3.5 to 5

Low Moderate High
You’ll want You’re on the You’re regularly
to make a right track but flexing your
concerted still have room self-compassion
effort to be to improve. muscle. Keep up
kinder to the good work.
yourself.

J U LY/A U G U S T 2 0 2 3 | 5 5
Strong Mind
confidence and believe in yourself;
a subtle change that delivers a
different outcome. As Dr Neff puts
it, ‘Self-compassion gives you a
stable source of self-competence,
as opposed to a “sugar high”.’
Part of the problem, she explains,
is that we tend to think of self-
compassion as passive, unproductive
even. But that couldn’t be further
from the truth. In fact, there are
two sides to self-compassion; the
tender side embodies the idea that
while you’re inherently flawed,
you’re still worthy, while the
fierce side urges you to reject any
behaviours that are causing you
harm. ‘Part of caring for yourself
means taking active steps to
change,’ adds Dr Neff.
None of this is easy; we tend to
be much nicer to others than we
are to ourselves – and all too quick
to judge our own shortcomings.
But self-compassion is a muscle
– and one you can build. Consider
the following methods your
self-compassion workouts.
 
1. Ask yourself:
what do I need?
This is the question that guides the
whole self-compassion cultivation
agenda, says Dr Germer. Say you
missed a deadline and you’re being
hard on yourself about it. Instead
of spiralling into negative self-talk,
work out what you need – a few
more hours of childcare, writing
daily to-do lists – to problem-
solve. This enquiry (part of the
fierce side of self-compassion)
provides resources and tools for
change, eventually generating
self-confidence as you’re able
to learn and grow.
5 6 | J U LY/A U G U S T 2 0 2 3
2. Put a hand on
your heart
Touching your heart or your cheek
is one of the simplest and most
transformative interventions you
can use, says Dr Germer. You’re
probably doing it already, albeit
subconsciously; when you receive
bad news, for example, you may
instinctively put your hand on
your heart. This kind of self-touch
lowers cortisol levels, according
to German research*, while
rubbing your chest may activate
your vagus nerve – the main
nerve of your parasympathetic
(or ‘rest and digest’) nervous
system, adds Dr Germer.
Notice the
negativity
An easy way to
cultivate a little TLC is
to practise a meditation
tailored by Dr Neff for this
very purpose. Focus on
the mistakes or flaws that
have been bothering you
lately, then look for those
emotions in your body,
such as tightness in your
jaw or tension in your
shoulders. Allow those
feelings to sit in your
body instead of resisting
or rejecting them. This
allows you to get in
touch with the suffering
caused by your criticisms
or the belief that you
have to be perfect.
3. Figure out when you
don’t have it in you
Pinpoint times when you lack
self-compassion, suggests Pooja
Lakshmin, author of Real Self-Care.
Do you get in your head when
you see an email from a certain
co-worker? Does negative self-
talk bubble up every time you and
your partner fight? Honing in on
self-kindness in these moments
can push you towards the type
of change you’re looking for.
Feedback
loop
The way you talk to yourself
can fuel compassion, but
there’s more to mastering
positive self-talk than telling
yourself that everything’s
PHOTOGRAPHY: BEN GOLDSTEIN/STUDIO D; GETTY IMAGES. *SOURCE: COMPREHENSIVE PSYCHONEUROENDOCRINOLOGY
fine. Here’s how to
change your tune
Replace the
word ‘should’
Ever find yourself
‘shoulding’ all over
yourself? It’s a common
Make a wish form of self-criticism – and
Making wishes is like one that’s not exactly
surrounding yourself self-compassionate, says
with pleasant company Dr Lakshmin. Try subbing
as opposed to your own your ‘shoulds’ for anything
negative chatter, says that fosters curiosity.
Dr Germer – who favours ‘Could I have chosen to
wishes (‘may I accept do it this way instead?’ or
every part of me’) over ‘I wonder what held me
positive self-statements back most this week?’
(‘I’m getting stronger’). Curiosity is kinder.
 THE GENDER
PLAY GAP

5 8 | J U LY/A U G U S T 2 0 2 3
 Research into the ‘gender play gap’ reveals that millions of
teenage girls are calling time on sport – and experts believe
girls of colour are dropping out at an even faster pace.
WH reports on the inequality haunting changing rooms

WORDS: RADHIKA SANGHANI

J U LY/A U G U S T 2 0 2 3 | 5 9
 Kept from
their goals

When the sunlight

streamed into Billie
Dee Gianfrancesco’s
childhood bedroom, the
medals hanging from her
window would twinkle.
They were a symbol of
a shining youth sporting
career that saw her
crowned captain of the
school netball team and
compete at county-level
athletics in the 800 and
1500 metre races. But
that all changed in
Billie’s early teens, when
puberty struck. ‘My body
developed really quickly,’
recalls the now 33-year-
old London-based PR
consultant. ‘I grew taller
and more muscular, and
my legs became hairy.
Team members on both
sides started to make
crushing jabs at my boobs,
bum and thighs. All I Unsurprisingly, Billie’s passion my make-up to melt.’ When a
wanted was to hide my for playing sports nose-dived as member of the teaching staff started
her self-consciousness soared. echoing the hostility, calling her
body away.’ As a Black girl In the weeks that followed, she ‘disgusting’ for turning up to school
growing up in white, rural chemically straightened her hair with ‘love bites’ on her neck (it was
and started wearing make-up to eczema), she’d had enough. Aged 15,
Norfolk, there was an extra school – changes she recognises tired and humiliated, she decided
layer to the comments now as attempts to assimilate to to quit. ‘I didn’t want to be a part
she received, with some society’s pervasive white beauty of that world any more.’
standards. Meanwhile, the only That Billie felt that she had no
being overtly racist. ‘They other Black girl on the team was choice but to bench herself from
called me names such as banned from having braids because sport – and with it, its myriad mind-
players complained she was ‘using body benefits – is devastating. And
“beast” and “monkey”, them as a weapon’. But besides the yet, she’s not the only one who’s been
and even made direct jibes fact that she shouldn’t have had to forced to call time on their play. A
change herself, attempting to do 2022 study by Women in Sport found
about my race,’ she says. so brought its own issues. ‘I worried that more than one million girls
about moving too much in case the who considered themselves ‘sporty’
sweat caused my hair to curl and lost interest in physical activity in

6 0 | J U LY/A U G U S T 2 0 2 3
their teens. Of the 4,000 surveyed,
68% revealed a fear of being judged
discouraged them from taking part,
while 61% admitted they lacked
confidence. And experts believe the
state of play is even worse for girls
of colour. While there’s no specific
research available in the UK – which
is telling in itself – it’s thought that
the barriers erected by racism,
socio-economic issues and cultural
pressures are leading them to quit
sport at an even faster rate. ‘The
evidence we do have points to girls
of colour quitting sport because
they feel they don’t belong,’ says
Kate Dale, director of marketing
for Sport England’s This Girl Can
campaign, which was launched in
2015 to tackle the gender activity
gap. ‘Teen girls often leave sports
because of the feelings of judgement
– and girls of colour have far more
of that to contend with.’
Healthy competition
This is woeful; not least because
I felt terrified
the decision to quit sport can have
lifelong implications for your health
– which has little to do with the
rush of endorphins that accompany
my clothes in
a big win. Research by Sport
England found that exercise can
boost your sleep quality and
dietary habits, while decreasing
your risk of developing diseases
including dementia, breast cancer
and stroke. And that’s before you
consider the game-changing role
that sport can play in managing
your mental health. ‘It can improve
self-esteem, reduce anxiety and
lower the risk of depression,’ says
teen behaviour psychologist
Natasha Tiwari, reeling off the
benefits. As such, a lifelong love
of sport can represent a tool in
your mental health toolkit, and be
brought out as and when you need
it. ‘I struggle a lot with my mental
health, and if I had sport in my life
I know it would be a great coping
mechanism, in fact, lots of therapists
have recommended it,’ says Billie.
‘But those childhood experiences
have stayed with me. Even to this
day, I feel those thoughts coming
back whenever I want to exercise,
in a way that means I end up
skipping that run or gym session.’
What’s more, unlike lacing up
your trainers and heading out for
The percentage of girls
who admitted a lack
of confidence in sport
a solo sesh, sport can expand your
social network and facilitate new
friendships. ‘The psychological
benefits include an increase in
resilience and fostering a growth
mindset,’ says Tiwari. And it won’t
surprise you to learn that honing
these ‘soft skills’ can benefit other
areas of life – such as your career.
Research by the law firm Ernst &
Young found
that 94% of
female business
to remove executives played
sport in their
youth, which
may explain the
front of the diversity issues
still pervasive in
other girls British C-suites;
there are only
nine female CEOs in the FTSE 100
– and none are women of colour.
Hostile crowd
Like Billie, Aamina Masud can
recall all too well the hostility that
she experienced when playing
sports. ‘I never found it to be an
environment welcoming for
someone from a South Asian
background,’ the 25-year-old
hospitality worker tells WH about
what it was like growing up in
Surrey as a woman of colour. ‘I was
always made to feel different by
micro-aggressions. No one made
an effort to pronounce my name
correctly – and I was chastised for
not shaving my legs, even though
I couldn’t [due to family beliefs].’
It was a similar lack of cultural
awareness that led Huma Khan,
who grew up in Yorkshire in a
British Pakistani family, to skip
school to avoid PE. ‘It was instilled
in me that I shouldn’t reveal any
part of my body to anyone,’ says
the now-35-year-old doctor. ‘My
first hurdle was getting in and out
of the kit in the changing room.
I felt terrified about removing my
clothes in front of the other girls.’
Then there were the challenges
at home. While Huma was allowed
to wear leggings instead of shorts
when she exercised, Aamina was
made to wear a skirt or shorts for
netball. ‘My rather traditional
dad would tell me off, insisting
that I needed to present myself
like a Muslim woman,’ she explains.
‘I eventually succumbed and
started wearing leggings beneath
my skirt, but I felt the other girls
on my team – who were all white
– looking me up and down.’ In
2015, Sport England found that
Muslim women fell behind other
faiths when it came to participation
in sport – finding that while 30%
of women in the study played
sport, this dropped to 17% for
Muslim women, with a lack of
appropriate kit being a theory
as to why. Progress is apace in this
area; in 2017, Nike launched the
world’s first ever sports hijab,
Adidas now stocks a ‘modest wear’
range and champion boxer Ramla
Ali even had a loose custom-made
kit designed for her by Dior. But
for girls like Aamina and Huma,
it’s a case of too little too late.
Going the distance
Of course, even if you can overcome
prejudice – both unconscious and
otherwise – in a way that allows you
to dream big, you’re greeted with
yet another hurdle. Because there’s
a privilege that comes with playing
and progressing in sport outside
of PE. From training sessions to
foreign tournaments, the costs
stack up quickly – and girls from an
ethnic background are statistically
more likely to have grown up in a
lower socio-economic household.
Despite the fact that Aamina
played netball for her county and
broke records for her age group in
discus and shot-put, she eventually
quit sports aged 17. Her parents
couldn’t afford to support all three
of their children’s activities – and
so her brothers’ football practice
was prioritised. ‘It was seen as a
hobby for me, but something with
real potential for them,’ she
J U LY/A U G U S T 2 0 2 3 | 6 1
Strong Mind

The percentage
of Muslim women
who play sports

– recruiting more role models feels

recalls. ‘There was this sense that
I should be grateful to my Muslim
father for letting me participate
at all.’ Today, one of her siblings
plays semi-professionally and she
believes she could have achieved
similar success had there been
more investment in her abilities
– not just from her parents, but
in terms of the facilities available.
While male-dominated football
was played on a well-maintained
pitch beneath floodlights, netball
training was on a dimly lit court
with no changing rooms. And the
subliminal message was as clear
as the white markings on both;
sport was for boys, not girls.
Then there are the bleak, but
obvious, safety concerns to consider
for after-school – and often, after
dark – activities. If you don’t have
like a good place to start. Because
while women’s team sport is finally
taking its place on the global stage,
its players are overwhelmingly
white; indeed, of the 23-strong
squad who won the Euros last
year, only three – Nikita Parris,
Jess Carter and Demi Stokes – are
women of colour. ‘If a girl can see
that someone who looks like her
has done it before, then she’s more
likely to have a go herself,’ says
Caroline Kings, co-founder of We
Are Girls in Sport, a platform that
showcases female athleticism.
The race for
girls to be seen The interventions she’s advocating
for include improving diversity
and inclusion policies, seeking out
girls of colour for taster sessions,
subsidising membership fees and
hiring coaches who better reflect
far away’ to justify the journey. their local communities.
Fortunately, when she confided in Alongside this grassroots change,
a PE teacher, they drove her to the there needs to be more funding for
next one. But the story is different research in order to paint a more
for Amrit Lall. The 31-year-old, detailed picture of the forces that
whose ethnicity is British Sikh, are driving girls of colour from the
began playing football in her teens. game, says Dale. And while groups
But her career was cut short like Black Girls Do Run and Black
when Amrit’s Girls Hike UK exist, it shouldn’t
mum could no
longer take her
We need to be up to them to serve their local
areas; the sporting community
to practice.
‘Thinking about
hire coaches should be doing a better job. The
good news is that change is being
start and finish
times, and safe
who better made. The government recently
announced equal PE access for
travel plans, are reflect their girls and boys, while The Football
small decisions Association is trying to give all girls
made by people communities equal access to football in school
running sports by 2024 (currently 63% of schools
clubs,’ says Dale. ‘But they’re offer it to female pupils). It can’t
decisions that can make a huge come soon enough; sport-related
difference when it comes to keeping self-consciousness can kick in as
PHOTOGRAPHY: GETTY IMAGES

a parent or guardian who’s able to
provide you with a lift – because
they’re working, for example –
you’re ruled out from the get-go.
Before Aamina’s county netball
trials, her parents deemed it ‘too
girls of colour playing sport.’
Goal time
As to the question of what else we
can do to change the game – or
rather, keep more girls playing it
young as seven years old, according
to research. But for Dale, change
begins with the question: what do
girls of colour need in order to keep
on playing? Because, as we know,
it’s the taking part that counts.

6 2 | J U LY/A U G U S T 2 0 2 3
 Parenting
your inner
child Healing your past, known as inner child
work, has gone from a niche psychological
phenomenon to meme-fodder in recent
years. But what does it actually involve?

W O R D S : S A B R I N A TA L B E R T

6 4 | J U LY/A U G U S T 2 0 2 3
 Step into
your inner
child’s sense
of wonder
Tori Bell felt stuck. Aged
28, with a relationship and
career going nowhere, she
shared these feelings with her
friends. One suggested trying
out meditation, and when
she found out her workplace
offered a weekly class, she
decided to give it a go. That
class led to a friendship with
her meditation instructor,
who introduced Tori to the
concept of ‘inner child’ work.
‘My goal was to find a sense
of life purpose, gain more
self-confidence and heal past
wounds that were holding
me back,’ she recalls. ‘At first,
PHOTOGRAPHY: ANNA DEVÍS AND DANIEL RUEDA
it was challenging to face
and process my childhood
traumas and emotional
wounds. I had to confront
difficult emotions, such as
fear, anger and sadness,
but it was necessary to
move forwards.’
The process wasn’t easy. Nor
was it quick or linear. In fact,
inner child work is pretty much
the opposite – it’s a lifelong
commitment to your personal
happiness. By definition, it’s an
approach addressing childhood
trauma and the triggers that
occur throughout adulthood,
resulting in anxiety, depression,
anger, emotional dysregulation
and maladaptive coping, explains
psychotherapist Rebecca
Solodovnik, founder of the
therapy and coaching practice
Mindfree Me.
It works in a number of ways.
When dealing with a trauma, no
matter how big or small, your
brain tends to go into survival
mode, which excessively engages
the nervous system. Inner child
work is based on the idea that your
past influences your present, so
these triggers can affect how you
navigate several areas of life, such
as your relationships, work and
physical health. By addressing
them as an adult, you’re learning
how to identify, regulate and
express any unmet needs that
came up during your younger
years, says Solodovnik.
The concept is also rooted in
the idea that current behaviours
may stem from experiences and
messages received in childhood.
Someone with the long-held belief
that they’ll never be good enough,
for example, may not care for their
health in the way that they deserve.
‘Self-maintenance is a form of
self-love,’ says Peace Amadi, author
of Why Do I Feel Like This? and
psychology professor at Hope
International University. ‘You
might be self-sabotaging good
relationships and opportunities
because you feel defective or
undeserving,’ she adds.
It’s worth noting that having
a ‘good’ childhood doesn’t mean
inner child work won’t benefit you.
‘I remind my clients that no one
comes out of childhood unscathed,’
says Trish Phillips, a psychologist
specialising in developmental
trauma, attachment wounds and
dissociation. ‘There are no perfect
parents or caregivers. So even if
there were no big-T traumas, there
were moments in a child’s life where
a parent was busy with another
child, working or unable to
J U LY/A U G U S T 2 0 2 3 | 6 5
Strong Mind
reach them in the exact moment
of need.’ And these moments can
inform your habits and beliefs in
adulthood. Part of Tori’s inner
child healing was understanding
that most of her programming was
centred around being told to be
quiet and not ask for much. But
through her work, she was able to
find power in her voice. ‘It allowed
me to identify and push through my
limiting beliefs and become more
aware of my own needs and desires,’
she says. ‘By connecting with that
shy, timid person who was afraid to
speak her mind and rock the boat,
I was able to release old patterns
that no longer served me.’ Deciding
to tap into inner child work can
feel like climbing up a steep hill.
And although it’s doable on your
own, both Solodovnik and Phillips
suggest having a therapist, coach,
peer group or close relative to
assist you with any feelings that
arise. ‘It’s difficult to learn how to
self-regulate without a “safe other”
to connect with first. Someone
who can help provide stability to
the nervous system,’ says Phillips.
Whether you have a specialist to
help you or not, here’s how you
can become a better parent for
your inner child.
Be the adult
you needed
An essential part of inner child
work is identifying unmet needs
and addressing them the way your
younger self would have wanted.
What’s the first step? Become the
caregiver you wanted as a child but
didn’t have, says Solodovnik. ‘That
begins with awareness, listening,
compassion and asking yourself,
“What do I need?”’ she explains.
Essentially, your current self is
giving your younger self what you
didn’t get all those years ago.
If you’re working with a
therapist, they may ask you to
visualise your younger self to
assess how you felt during certain
traumatic experiences or when
needs went unmet. You can also
try this on your own, though
6 6 | J U LY/A U G U S T 2 0 2 3
having an outlet to healthily
unpack or discuss any takeaways
that come up is recommended.
If it’s difficult to engage with
your younger self, try to imagine
another child of the age you’d like
to tap into, then consider how
you’d talk to them. Do they need
comforting? What are they trying
to tell you? ‘Some people are so
hard on themselves, they can’t even
imagine themselves as a child,’
Solodovnik says. ‘Thinking of
someone else helps prevent an
emotion-shame cycle,’ she says.
Challenge core beliefs
The foundational beliefs or
memories that shape a person’s
self-narrative often stem from
their family or childhood. Your
core beliefs hold a great influence
over your self-worth and how you
navigate life as an adult, explains
Solodovnik. These beliefs could be
‘I’m unlovable’, ‘I’m a bad person’,
‘people will always abandon me’ or
‘I’m unwanted’. This part requires
unlearning beliefs and learning
new ones under the guidance of a
‘As our inner
narrative is
challenged, we
begin to notice
long-standing
patterns of
behaviour ease’
mental health expert, says Amadi.
A good starting point is to gather
evidence-based information, such
as instances when you’ve been
kind to others, and then use this to
challenge the origin of a core belief.
Looking at the facts might allow
you to see what’s true versus what’s
a held, conditioned belief based in
trauma, fear, society, family or
cultural norms, says Dr Phillips.
 ‘As our inner narrative is
challenged, we begin to notice
long-standing patterns of belief
and behaviour ease,’ she adds.

Centre a sense of play

Making happiness the focal point
of healing while engaging in inner
child work – or any other form of
therapeutic exercise – is essential.
Whether that looks like dancing,
making art or playing sports, you
can have fun while still engaging
with your inner child, says Amadi.
In fact, establishing a strong sense
of play in your life will propel you
into a more stable and grounded
headspace, so you can continue to
tackle difficult feelings that come
up during your journey.
And the best part? There are
no guidelines for honing in on your
happiness, aside from doing as you
please. ‘When people are healing,
they want to do it right,’ Amadi says.
‘While it can be helpful to plan,
part of what makes play play is
its spontaneity and flexibility.
It’s all about what feels good at
that moment.’ So let your own
interpretation of fun lead the way.
As adults, we tend to keep life
in order by scheduling. But even
if you have to plan your activity
ahead of time, it’s paramount that
you give yourself permission to
enjoy it, rather than viewing it as
just another task to check off the
to-do list. Say you dedicate one
hour a week to ‘playtime’. Go into
that scheduled space with zero
expectations or goals for what
you’ll accomplish. Maybe you’re
singing along to your favourite
Don’t let the songs or colouring because you
emotional walls find it soothing. Whatever you
get in your way plan, it should be worth looking
forward to. ‘If people remain
consistent, they’ll experience a
softening and a more grounded
feeling,’ adds Phillips. ‘They’ll
become more aware of their own
voice, their own needs and their
boundaries.’ Healing takes time,
but the work is worth it. Showing
kindness to all versions of yourself
will guide you along the way.

J U LY/A U G U S T 2 0 2 3 | 6 7
 Speaking
my mind

‘I won the
race – but my
mind was on
my period’
Dame Jessica Ennis-Hill recalls
how anxiety surrounding her
monthly bleed added a layer
of fear to competing

6 8 | J U LY/A U G U S T 2 0 2 3
 The memory of crossing But as I began to fall during a competition, my
the finish line first to the compete on the global hormones could mess with my
roar of the watching crowd stage, the relationship focus. I’d come away from a terrible
in a stadium in Lithuania between my periods and training session blaming myself –
is vivid for all the wrong my performance became and my confidence would plummet.
Dame Jessica
reasons. It was July 2005, Ennis-Hill, 37, is
impossible to ignore. I If only I’d known that there was
and as a 19-year-old an Olympic and often worried about leaking a physiological reason for this,
competing in the three-time world – a concern compounded I could have worked in sync with
champion my body, rather than against it.
heptathlon at the by the track-and-field kit
heptathlete and
European Athletics founder of women’s itself. The crop top and That I’ve felt the impact first-
Junior Championships, hormonal health running knickers that hand is one reason why I find the
the pressure was on intelligence and helped our bodies implication that female athletes
performance
to translate weeks of platform Jennis stay as streamlined as are using their periods as an excuse
gruelling training into possible left little to the for poor performance ridiculous;
victory. But victory wasn’t imagination. During the this kind of rhetoric only serves to
the only thing on my mind as I raced high jump, I’d reach just under detract from the reality that there’s
around the 800m track that day. two metres high, with my torso so much about women’s bodies we
I’d just come on my period while horizontal and my legs lifted, still don’t understand. As recently
wearing no protection – a reality cameras capturing me from as 2016 – the year I retired – there
that meant I was bleeding into my all angles. It felt like there was were still five
small Lycra running knickers. And
when I crossed the finish line first,
nowhere to hide – and it was
yet another vulnerability to
‘My biggest times as many
studies into
it didn’t occur to me to stop. Instead, contend with alongside the
I kept on running – away from the anxiety that comes with
fear was erectile
dysfunction as
cameras and the crowds until I was competing. Then there were leaking – premenstrual
syndrome*.
in the safety of the changing rooms, concerns over my competitive
the realisation hitting me that my edge. As a heptathlete, my a concern It’s an area that
period had just negatively impacted strength was intrinsic to my research is only
my biggest win yet. performance – powering me compounded now beginning
I’m not the only athlete who’s
felt this way. Almost 80% of
through sprints and jumps.
But reduced muscle strength by the track- to explore.
Athletes
female athletes have reported
that their period has affected their
was among the litany of
symptoms – including cramps,
and-field such as Dina
Asher-Smith
performance, according to new
research by the English Institute
headaches and plummeting
energy levels – that accompanied
kit itself’ and Heather
Watson speaking
of Sport. And while I’m relieved my period each month. out certainly helps, and I hope my
that the topic is finally getting some Over the years, I dreaded app, Jennis, will support women
AS TOLD TO LAUREN CLARK. ILLUSTRATION: ANDREA MANZATI. PHOTOGRAPHY: GETTY IMAGES. *SOURCE: RESEARCHGATE

airtime, I came of age in a different my period coinciding with an through the process of learning
environment. As an ambitious important event, and often met to work out with their own unique
teenager, I’d have done anything to competition schedules with dread. cycles. But the shift needs to be
blend in with other competitors, and Much like sickness or injury, it was a societal one. The relaxation of
admitting to ‘weakness’ – especially a variable that left me feeling out Wimbledon’s all-white dress code
in the male-dominated space of track of control. And despite attempts feels like a long-overdue sign that
and field – was unthinkable. When I to regain some by using the this issue is finally coming to the
started experiencing period-related contraceptive pill, it wasn’t clear fore. Elite athlete or otherwise,
symptoms, I’d simply lace up my how that affected my performance, feeling comfortable when you
trainers and get on with it. either. Even when my period didn’t move is the real win.

Period anxiety
in sport
The expert
view
Amy Wells
is a senior lecturer
in exercise physiology at
the Centre for Research
in Psychology and Sports
Sciences at the University
of Hertfordshire
Why might athletes feel
period-related anxiety?
Our research shows that female
athletes often worry how their
monthly bleed will affect their
performance in competitions.
These fears are exacerbated by
a lack of understanding among
coaches, poor flexibility in
training schedules and societal
stigma that means they may
feel too embarrassed to open
up. This lack of control can
lead to period anxiety.
How can this affect
mental health?
Female athletes who have high
expectations of their bodies
can experience mental health
challenges. Negative thoughts
can become increasingly
pervasive, when what’s really
occurring is the totally normal
rhythm of the menstrual cycle.
Understanding this allows such
self-talk to be replaced with
more compassionate thoughts
around training with your body.
What’s the best way to
deal with the anxiety?
By monitoring their own cycle,
athletes can become familiar with
the physical and psychological
effects of hormones fluctuating,
plan for competitions if they
fall during the bleed stage and
practise self-compassion. Our
research has found that athletes
who relayed information around
when they might feel tired and
lack motivation to their coach
felt more empowered.

J U LY/A U G U S T 2 0 2 3 | 6 9
 Best Body
Is your
cycle your
uperpower?
It was once seen as a sporting
nemesis. But could tailoring your
workout around your menstrual
cycle fast-track your fitness gains?
Let’s cycle through the science

WORDS:
C H L O E G R AY

J U LY/A U G U S T 2 0 2 3 | 7 1
If you spent school
lunch breaks perfectly
forging your mum’s
handwriting to get out
of PE because it was
that time of the month,
you’re not alone. But
while periods have
become less mortifying
since the early days of
stealthily sneaking an
Always pad up your
uniform sleeve before
going to the loo, their
incompatibility with
sport persists. Research
conducted last year
by ActionAid and
YouGov estimated
that six million British
women avoid exercise
every year as a result of
their period; a statistic
showing that whether
you’ve had to skip a
workout in favour of
gulping cramp-easing
magnesium supps or
turn back home on
the walk to yoga after
leaking through your
leggings, your monthly
cycle is still a bleeding
nuisance when you’re
trying to nail your
healthy habits. So,
obviously, the idea
that your cycle could
actually help you hit
a new PB feels about as
relevant as a PMS joke.

7 2 | J U LY/A U G U S T 2 0 2 3

Workouts can feel harder at
certain points in your cycle
And yet, working with – rather
than around – your cycle is a
concept that’s gaining traction.
The English FA introduced its
Menstrual Cycle Health Strategy
a few years before the Lionesses
went on to win Euro 2022. Then
there’s the #SayPeriod campaign,
launched by the sports science
education platform The Well
HQ last year and supported by
50 elite athletes. It aimed to
normalise conversations about
periods in sport – conversations
continuing in a book by the
platform’s co-founders, The
Female Body Bible, published
earlier this year. And perhaps
unsurprisingly, tech is getting
in on the game, too. Cycle data
features on the Apple Watch,
Whoop, as well as Vodafone’s
Player.Connect, a platform that
lets athletes view performance
and fitness data in the context of
their period. The latter was used
by the Welsh Women’s Rugby
team to prepare for this year’s
Six Nations, and it allowed female
players to tailor their exercise,
diet and sleep to their cycle –
an area that’s been overlooked
in sport, says Emma Ross, a
physiologist at The Well HQ.
‘There’s an increasing awareness of
how understanding the physiology
of your cycle can provide real
context for how you experience
it,’ she says. ‘I think there might
be a shift towards trying to
understand the natural cycle in
order to reap the benefits of it.’
JUST A PHASE
Stay on Central to this trend is cycle
track with mapping, which is sold as a way to
your cycle adapt your workout routine to the
phases of your cycle. Throughout
the month, your levels of the
reproductive hormones oestrogen
Best Body
and progesterone dip and peak,
and fluctuations like these may
influence your physiology, such
as metabolism, mood or energy.
Cycle mapping helps you to
understand what these changes
feel like in your body and what
exercises might feel better at
certain times of the month. It’s
the reason fitness programmes
tell you to lift heavy in your
follicular phase (from the first
day of your bleed), do HIIT while
you’re ovulating (around day
14 of a 28-day cycle) and stretch
out in Pilates during the luteal
phase (after ovulation, before
you get your next bleed). But
does the science stack up?
Let’s start with hormones.
‘Research is pretty unequivocal
that performance capability is
not impacted by menstrual cycle
hormones,’ says Dr Ross. Oh. ‘If
you can lift 200kg on one day of
your cycle, you have the muscular
capacity to do that on any other
day.’ Indeed, researchers at the
University of South Australia
found that the menstrual cycle
had no clear effect in aerobic,
anaerobic or strength-related
tests. Another study* noticed
that hormonal fluctuations don’t
affect neuromuscular function
or muscle firing rate – things like
jump power, force steadiness and
balance. But, this research didn’t
look at the effect of menstrual
symptoms, such as cramps
making you lose sleep, on your
ability to perform. As such, this
area requires further study.
Then there’s your mental
performance – the idea that
workouts can feel harder at
certain points in your cycle.
In a 2022 study*, researchers
from Denmark found that small
reductions in power output just
J U LY/A U G U S T 2 0 2 3 | 7 3
Best Body
Don’t let your
period weigh
you down
before and during the beginning
of participants’ periods were
down to shifts in psychological
wellbeing, rather than biological
changes. Feeling unmotivated,
tired, sore and in pain all affect
how easy it is to reach peak
performance. In that sense, cycle
mapping isn’t about performing
differently during your cycle,
but about finding new ways of
performing consistently.
SQUAD GOALS
Perhaps this is why symptom
management is at the heart of
efforts to help athletes work
with their cycles. ‘It’s hard to
imagine a squad of 30 players
all doing different things,’ says
Georgie Bruinvels, a research
74 | J U LY/A U G U S T 2 0 2 3
scientist and female athlete lead
at health tracking app Orreco,
on the feasibility of asking
athletes to tether their training
to their cycle. ‘On the field of
play, all athletes have to be
capable of being the best on
any given day.’ Dr Bruinvels’
team is currently working with
The FA to help players do
exactly this. ‘We are trying to
support and optimise symptoms
to enable individuals to train
during every part of their cycle,’
says Ritan Mehta, women’s lead
performance doctor at The FA.
Their strategy was originally
instigated to identify red flags,
such as amenorrhoea – the loss
or cessation of periods. But now,
Dr Mehta believes players are
gaining a greater understanding
of their cycle, its symptoms
and when they occur, which is
truly empowering.
Symptom management
could look like perfectly timing
painkillers to avoid the clockwork
cramps – a strategy former WH
cover star Leah Williamson told
us she employed at the Euros
tournament last year. But other
solutions can sometimes be less
obvious. ‘I work with a player
who gets in their own head and
overthinks everything when
she’s premenstrual,’ shares Dr
Bruinvels. ‘We worked out that,
during that time, it’s good for her
to listen to a different playlist
on the way to training to put her
in the right headspace.’ Such
 interventions might sound
simple, but when less than
a 1% difference in speed, skill
or strength is make or break
for an athlete – they matter.
Of course, what works for one
person may not work for you
– and remembering this, as
opposed to following blanket
advice, is the most important
thing, Dr Bruinvels adds. ‘I
actually think it’s disempowering
to constantly be told when you
will feel bad or when you should
pull back from training.’ The
worry being that it will become
a self-fulfilling prophecy; you’re
told you’ll feel lethargic, so you
start to feel lethargic. One study*
that explored the ‘nocebo effect’
– the antithesis to the placebo
Listening to your body might
just be your superpower
effect – on athletic skills,
found that receiving negative
ENVIRONMENTAL RESEARCH AND PUBLIC HEALTH; MEDICINE & SCIENCE IN SPORTS & EXERCISE; EUROPEAN JOURNAL OF NEUROSCIENCE
information and advice about
PHOTOGRAPHY: GETTY IMAGES; STOCKSY. DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK. *SOURCES: INTERNATIONAL JOURNAL OF
your period can override
positive conditioning, leading
to physiological repercussions
ranging from reduced fatigue
threshold right through to
impaired motor performance.
LISTEN CLOSELY
What does this all mean for
you? When Dr Ross led a cycle
mapping study with non-
professional users of Jessica
Ennis-Hill’s fitness app, Jennis,
which creates workouts based
on your menstrual phases – users
preferred routines that changed
with their cycle. ‘One of the
biggest things reported back was
that they learned to be kind to
themselves and were no less fit
because of it,’ Dr Ross says. ‘Their
negative mood scores also went
down because they didn’t have
frustration or panic over missing
workouts or not training right.’
She’s now part of a team from
The English Institute of Sport
that’s working with the hormone
profiler, Hormonix Technology,
as well as engineers at Mint
Diagnostics to develop a saliva
test that lets athletes measure
to-the-minute menstrual
cycle hormones. ‘As changes
in menstrual cycle hormones
are often an indication that
something’s going wrong –
maybe they’re overtraining
or under-fuelling – constantly
monitoring lets us act early
to prevent injury and illness,’
Dr Ross explains.
But there’s much more
menstrual ground to cover.
Dr Bruinvels believes the luteal
phase in particular has been
almost exclusively ignored
within sports science research,
despite this being the phase
when menstrual symptoms
in athletes are most prevalent.
And while she hopes to see
this rectified, it’s a wish that’s
couched in the knowledge
that we may never get the
answers that we’re looking for.
‘We don’t have that level of
certainty in any research area,
whether that’s intermittent
fasting or training at altitude.
We’re all so different, and
that includes our menstrual
cycles,’ she shares.
If you find it comforting
to know that your motivation
being MIA might have more to
do with your progesterone than
your personality, cycle mapping
could be for you. But know that
technology can’t possibly monitor
the myriad of factors at play
when it comes to your period
and your athletic performance.
Listening to your body might
sound less buzzy, but it might just
be your superpower.
Cycle
mapping
at a glace
Right now, there isn’t enough
evidence to justify constantly
changing your routine to fit
ever-fluctuating hormones. But
there are broad-stroke ways
to look after your body when
oestrogen dominates the first
half of your cycle – the follicular
phase – and progesterone peaks
in the second – the luteal phase.
FOLLICULAR PHASE
DO: STRE NGTH TR AINING
‘Initial studies show that oestrogen
creates a really nice environment for
tissue growth and repair, meaning it
could be beneficial to strength train
when levels of the hormone are high,’
says Dr Ross. ‘Building strength when
you have the capacity to recover well
means less training later in the cycle.’
Researchers found that performing leg
press exercises in the follicular phase
increased muscle force and size more
than in the luteal phase. So, push now
to create a strength buffer that lets you
take the more difficult days slower
– without losing your gains.
EAT: CARBS
Your body has better blood-sugar
control in the follicular phase – meaning
fewer energy crashes. Research is
looking at whether high-intensity training
should occur when your body is best set
up for carbohydrates, says Dr Ross. So
fuelling up and pushing hard while you
feel calm and strong is a good idea.
LUTEAL PHASE
DO: LOW- INTE NSIT Y OR
E N DU R ANCE EXE RCISE
Most people start noticing negative
symptoms after ovulation, when
progesterone rises. ‘As progesterone
influences blood sugar stability, fuel up
on fats – which are also the best energy
source for endurance and low-intensity
exercise. Shift your movement to longer,
slower sessions,’ says Dr Ross. Think:
long-distance runs, Pilates or yoga.
EAT: MORE
‘The physiological process where
hormones go from being high to low
demands a lot of energy,’ Dr Bruinvels
says. In a Psychological Reports study,
the calories burned during sleep rose by
7% in the luteal phase. Meet nutritional
needs if you want to reach your goals.
J U LY/A U G U S T 2 0 2 3 | 7 5
 Give it
some
muscle
Curious what a game-changing
strength transformation
might look like for you?
Consider this your gains guide

W O R D S : J U L I A S U L L I VA N
AND JENNIFER NIED

76 | J U LY/A U G U S T 2 0 2 3

Muscle growth
variables include
age, hormone
levels, metabolism,
genetics and
certain health
conditions
Bulking. Hypertrophy. Gains.
However you talk about it, growing
muscle – and the ways in which we
do it – remains the biggest news in
fitness. The hashtag #bulking has
more than 4bn views on TikTok
and while the lingo got its start in
the (male-dominated) bodybuilding
and powerlifting communities,
in recent years, these terms –
and the benefits of muscle gain
– have become accessible to a
whole new audience.
Building on the gains of
lockdown, when millions took
their training out of the gym and
into their own homes, strength
training with free weights
continues to be the dominant
fitness trend, according to the
American College of Sports
Medicine. ‘Women have more
access than ever to good training
advice without setting foot in
a gym,’ says PT Laura Girard.
‘A friend from abroad or your
favourite influencer can
serve as great motivation
and accountability.’
But first, a word on bulking.
The term means putting on major
muscle – and, technically, we
should all want to bulk. ‘It’s one of
the best investments we can make
for our health,’ says Girard. That
said, there’s no overnight hack to
bump up your biceps or chisel your
quads. Adding muscle requires a
strategy – in both the weights room
and kitchen. The two-part recipe
is resistance training and fuelling
– and both in abundance. ‘First,
you need a stimulus for muscular
development, which is resistance
or strength training,’ says Jason
Machowsky, exercise physiologist
and sports dietitian. Then, add
protein – the nutrient building
block for growth – and carbs and
calories to help your body do its
construction job. It’s worth noting
that muscle growth generally takes
place during recovery periods –
and much of that magic happens
during sleep. Fail to clock enough
hours and your hypertrophy and
strength will suffer. Ready to bulk
up your knowledge?
Best Body
Fuel rules
What you do in the
kitchen matters. These
fundamentals complement
your weight work, says
Katie Valdes, an assistant
director of sports nutrition
at the University of
Southern California’s
department of athletics.
Aim for a surplus
Eat 300 to 400 calories above
your regular consumption. ‘You
should eat more calories than
you’re burning in order to put
on mass,’ says Valdes.
Plan protein
Consume at least 1.2g to 2g of
protein per day per kilogram
of body weight. ‘For example,
a 10st 10lb athlete would weigh
68.2kg and have protein goals
ranging from 80g to 135g per
day,’ says Valdes. (Yes, you
are an athlete.)
Snack before snoozing
Permission to eat late if you need
more protein. ‘Consuming 25g to
40g before bed can stimulate
tissue repair, as opposed to
breakdown, during sleep,’ says
Valdes. Her picks are hard-boiled
eggs, cottage cheese, Greek
yoghurt or a protein shake.
Nail your macros
As a general rule of thumb, aim
to get 25% of your daily calorie
intake from protein, 25% from
fat and 50% from carbs. A
macro-tracking app (such as
MyFitnessPal) can help you
assess where you’re at. From
there, you’ll get the hang of
eyeballing portions.
J U LY/A U G U S T 2 0 2 3 | 7 7
Best Body

Muscle makers
This workout is designed with bulking in mind and hits all major muscle groups with efficient compound
sets (two exercises that work the same muscles back-to-back). ‘The exercises are paired together
purposefully,’ says PT Colette Nguyen, who programmed and demos the series. As long as you complete
all eight moves once a week and hit the optimal reps, you should see changes within four weeks.
Instructions: Perform each move until you feel you can do only a few more reps with proper form, then go on to the next exercise in the
compound set. Repeat each pair of exercises two or three times, resting for 60 to 90 secs between each round. You can either complete
one compound set as a ‘sweat snack’ on four different days, or combine two sets for an upper-body day and a lower-body day.

Dumbbell chest press Supported row

+ +
Incline press-up Supported swimmer row
A
DUMBBELL You should SUPPORTED ROW
CHEST PRESS feel a stretch Lie face down on an
Lie face up on the across your inclined bench with your
bench, holding a upper back chin clearing the top, a
dumbbell in each dumbbell in each hand
hand, elbows bent and your arms hanging
and forearms A towards floor (A). Pull
perpendicular to the your elbows up and back
floor and ceiling (A). until the dumbbells
Press the dumbbells reach your torso (B).
towards the ceiling Straighten your arms
B B
until your arms are slowly to return to the
fully extended, each start, allowing your torso
fist directly above its to fully relax against the
respective shoulder bench at the end.
(B). Reverse the
movement to return
to the start.

PHOTOGRAPHY: GETTY IMAGES; PHILIP FRIEDMAN. STYLING: ROSE LAUTURE. HAIR AND MAKE-UP: KAYLA JO. MODEL: COLETTE
SUPPORTED SWIMMER ROW
Lie face down on an inclined bench with your chin clearing the top. Hold a

NGUYEN. CLOTHES: CROP ZIP, GYMSHARK. SHORTS, SPLITS59. TRAINERS, HOKA. *SOURCE: PHYSIOLOGICAL REPORTS
dumbbell in each hand with your arms extended to the floor (A). Leading with
your little fingers and with your arms straight, raise the dumbbells diagonally
behind you as high as possible, as if you’re forming the longer strokes of the
The higher the letter A with your arms (B). Lower your arms slowly to return to the start.
elevation, the
easier it will be.
A Select a height to
hit at least 6 reps
A Don’t use
momentum to
reach full range
of motion for
each repetition
B

%
B

INCLINE PRESS-UP The drop in

Start in a high plank position with your hands placed muscle protein
wider than your shoulders on a bench (A). Lower your synthesis from
upper body down until your chest hovers 5cm to 10cm a single sleep-
above the bench (B). Maintaining stiff legs and deprived night*
engagement throughout your torso, push away
from the bench to return to the start.

7 8 | J U LY/A U G U S T 2 0 2 3
 Reverse Nordic curl
+
Rear foot elevated
split squat

Newbies, rejoice.
Expect to see fast
growth in the
beginning as your
Contract your body works
glutes as you overtime to adjust
move through to new loads
B
each rep

REVERSE NORDIC CURL

Kneel on the floor with your knees hip-width apart or
slightly wider, chest upright, arms extended in front of
you (A). Engaging your glutes and keeping your torso Good morning
aligned with your thighs, slowly lean backwards until
you feel a stretch in your quads (B). Maintaining a +
straight line from your shoulders to your knees,
reverse the movement to return to the start. Elevated hip bridge
ELEVATED HIP BRIDGE
Lie face up on the floor with your
arms by your sides. Place flexed
Make sure your feet on the bench with your knees
front foot doesn’t and hips bent 90 degrees (A).
peel off the floor Press your hips up and off the
as you move
floor to full hip extension, so your
body forms a straight line from
B your shoulders to your knees (B).
Slowly lower your torso and hips
back down to the floor.
B A
A

A GOOD MORNING
Stand with your feet hip-width
apart, holding a dumbbell in
each hand, the weights resting
on your shoulders and your
B
elbows pointing forwards (A). Level up with
REAR FOOT ELEVATED SPLIT SQUAT With your spine extended, a single-leg
Start with your front foot on the floor and back foot hinge at the hips and stick your variation
resting on a bench. Hop on your front foot until it’s bum out behind you, allowing
stable and you can maintain a steady, upright your torso to fold forwards (B).
posture. Pick up your weights, holding one in each Reverse the movement, lifting
hand (A). Keeping your chest upright, slowly lower back and extending your hips
your back knee as close to the floor as you can (B). and legs simultaneously, to
Push through your front foot to return to standing. return to the start.

J U LY/A U G U S T 2 0 2 3 | 7 9

WINNER
Adjustable
kettlebells
Welcome to WH Lab, where we
put health-related products through
rigorous testing to see which items
deserve a place in your wellness arsenal
While the great kettlebell
shortage of 2020 was the
least of your concerns that
year, it was the catalyst
for a transition to hybrid
workouts that’s become, to
use a phrase as tired as you
mid kettlebell swing, the
new normal. Today, it’s one
of the most versatile pieces
of kit you can add to your
home gym set-up. ‘It
provides the benefits of
both resistance and cardio
training,’ shares PT Kat
Schlee. ‘[Adding a kettlebell
to your workouts] can help
improve your balance,
flexibility, core stability
and grip strength.’ If your
workout space is more
corner of the kitchen than
home gym, an adjustable
kettlebell offers multiple
weights without you having
to invest in a rack. Whether
you’re after a budget ’bell or
a next-gen model, our testers
reveal which ones are
worth their weight in gold.
8 0 | J U LY/A U G U S T 2 0 2 3
LAB
2023
RUNNER-UP
01
Bowflex SelectTech 840
Kettlebell, £179.99,
global.bowflex.com
Score
If you don’t have time to add and
remove plates mid-session, this is
the kettlebell for you. Changing
the resistance couldn’t be simpler
– just pop the kettlebell in the tray,
twist the dial and go from 3.5kg to
18kg in an instant. Our tester found
the ergonomic handle comfy to
grip even with sweaty palms and
it was a breeze to manoeuvre for
most exercises (except goblet
squats and high pulls). The Bowflex
is large, but our tester still rated it
as a top-notch workout companion.
The WH Lab verdict: It’s not
cheap, but it’s ideal for supersets
and circuits, and looks slick.
Key specifications
Materials: Steel, polypropylene,
ABS, thermoplastic rubber
Minimum weight: 3.5kg
Maximum weight: 18kg
2
02
JaxJox Adjustable
KettlebellConnect 2.0,
£250, jaxjox.co.uk
Score
Switch between six settings,
from a not-too-shabby 5.5kg to
a respectable 19kg. When you’re
not lifting, log on to an app, where
you can track your progress with
weight, reps and sets, as well as
metrics, such as power. Admittedly,
the design is on the chunkier side.
But the plates that aren’t being
used remain on the dock, so you
can still manage a solid session,
even if you’re tight on space.
The WH Lab verdict: This
kettlebell is great for swings, high
pulls and Romanian deadlifts, but
our expert found it a tad unwieldy
for snatches, windmills and halos.
Oh, and don’t forget to charge it
before you start training.
Key specifications
Materials: Synthetic
Minimum weight: 5.5kg
Maximum weight: 19kg
BEST
COMPACT
DESIGN
03
HyGym Adjustable Kettlebell,
£89, hygym.co.uk
Score
The Hygym is a commendable
player in the home gym space,
especially for those who don’t
need to make lightning-quick
weight adjustments. You get
seven weights in one, ranging
from 3.6kg to 18kg, which will see
you through both sweaty circuits
and muscle-building sessions. Our PHOTOGRAPHY: AGATA PEC. ADDITIONAL PHOTOGRAPHY: GETTY IMAGES
tester rated the detailed set-up
WORDS: PRIYANKAA JOSHI. TESTING: YANAR ALKAYAT; JODIE MORRISH.
instructions. Plus, it’s not plagued
with a rattling sound like some.
The WH Lab verdict: Yes, you
do have to slide the weights
manually in and out of the shell.
But once the plates are in place,
it’s a pleasure to work out with –
secure and a breeze to manoeuvre
with an easily controlled handle.
Key specifications
Materials: Cast iron
Minimum weight: 3.6kg
Maximum weight: 18kg
 Best Body
4
5

BEST FOR
BEGINNERS

BEST FOR
MOBILITY
WORK

BEST FOR
LOW-
IMPACT
MOVES

04 05 06
BrainGain 18kg Adjustable Yanzhi Kettlebell Adjustable Perfect Fitness Adjustable
Kettlebell, £124.99, braingain.fit Weights Set, £33.95, Kettlebell Weights, £45.81,
Score HOW WE amazon.co.uk amazon.co.uk
TEST Score Score
The WH Lab
Another robust cast-iron offering. tested a variety of
The weights are labelled in both market-leading Coming in at under £35, this This entry-level kettlebell maxes
pounds and kilograms, and each adjustable Yanzhi model is a sweet starter out at 5.5kg, so while it’s not for
plate is numbered so you can kettlebells to find if you’re just getting into training. heavy sessions, it’s ideal if you’re
the ultimate home
easily slot them back in order. workout heroes. Adjusting the load between the looking to add a little resistance to
Changing the load was a pain-free Our pros put a four available configurations is your mobility work. (Mobility every
endeavour for our tester – you just total of 10 weights a doddle (it’s a simple unlock day keeps the doctor away, and
twist the mechanism to unlock through their paces and twist job) and the ergonomic all that.) Our tester raved about
during high- and
and add or remove plates. It felt low-impact
handle allows for a secure and the smooth, easy-grip handle and
comfortable and slip-free for workouts, trying out comfy grip. Not only will it stow flat, wobble-free base – both of
goblet squats, curls and halos, all manner of moves away easily, it’s lightweight and which mean it sits well on the
thanks to the wide, grippy handle. from swings and compact enough to take to the floor when not in use.
squats to curls and
The WH Lab verdict: The plates balcony, garden or park. The WH Lab verdict: Adjusting
rows. Kettlebells
rattled during dynamic exercises were judged on The WH Lab verdict: If you the plates was very simple thanks
and the outer shell can dig into their design as well want to keep your workouts light to the quick lock/unlock system,
your forearms during overhead as how easy they and simple, this kettlebell is for and it never felt too cumbersome,
were to manoeuvre
lifts. But it’ll do the job nicely for you. The weights are labelled in whatever exercise our tester
and adjust
low-impact sessions and heavier weight-wise. Our pounds, which was a tad irritating tackled. Our only gripe: we wish
resistance workouts. top performers felt for our metric-minded tester, but it came with more weight options.
Key specifications sturdy and secure, this isn’t a deal-breaker. Key specifications
Materials: Cast iron were comfy to grip Key specifications Materials: Silt, Polyethylene
and there was
Minimum weight: 4kg minimal shaking or
Materials: Polypropylene Minimum weight: 1.4kg
Maximum weight: 18kg rattling when in use. Minimum weight: 2.3kg Maximum weight: 5.5kg
Maximum weight: 5.4kg

J U LY/A U G U S T 2 0 2 3 | 8 1
 Drinking
on the jog
That alcohol and exercise don’t mix will be news to no one who’s ever
performed a burpee on a hangover. But as a growing number of women
give up alcohol in pursuit of a better PB, can you quit your way to fit?
CREDITS GO HERE

WORDS: ERIN STROUT

8 2 | J U LY/A U G U S T 2 0 2 3
Sarah MacKay
Robinson recalls the
exact moment she
started questioning
the role that alcohol
was playing in her
life. It was the day
after she finished her
crowning athletic
achievement:
competing at the
2016 Olympic
Marathon Trials, the
once-in-every-four-
years race where the
top three finishers
earn a precious spot
on the US team.
Simply qualifying for the event
is a major achievement, and after
the race, Sarah celebrated months
of intense training by drinking
with friends. But while she’s
never felt addicted to alcohol
or believed that there’s anything
wrong with choosing to drink,
she began to realise her decision
to have a glass of wine a few times
a week, or to toast a big moment,
wasn’t adding value to her life.  for anything from 30 days to 60
‘I was sitting in the airport, days. And as life went on, those
holding my 18-month-old child, experimental periods grew longer.
a little bit hungover,’ recalls the
40-year-old brand and content HIGH AND DRY
specialist. ‘I remember thinking, Knowingly or not, Sarah joined
is this really how I want to feel the ‘sober curious’ movement –
after one of the biggest and an umbrella term used to describe
proudest moments in my life? a reduction in drinking, be it in
Do I want to be hungover with my the form of total abstinence or
kids?’ It wasn’t the first time she’d simple moderation. The concept
found herself analysing alcohol’s
impact, either. ‘[By that point]
I was so tired of questioning
whether alcohol was good or bad
isn’t new, with Dry January and
Sober October rising in popularity,
but it’s attracting the masses more
than ever before. Last year, sales
million
The number of Brits who planned
for me. I wanted to free up that of no- and low-alcohol drinks
to take part in Dry January this
mental space for something else.’ grew by 7% around the world, year, up from eight million in 2022
It was around that time that she according to Forbes, and European
stopped drinking. Just for a little alcohol sales have fallen to below
while at first – on-and-off periods pre-pandemic levels. What’s

J U LY/A U G U S T 2 0 2 3 | 8 3
more, one of the top reasons
consumers cited for reeling in
their drinking in a recent Nielsen
report was improved wellness.
Katie Witkiewitz, director of
the University of New Mexico’s
Center on Alcohol, Substance
Use And Addictions, is delighted
by the trajectory. ‘[People are]
starting to take a continuum
health perspective on alcohol
and it’s becoming more socially
acceptable to not drink – whether
it’s for Dry January or because
you’re running a marathon,’ she
says, adding that any reduction
in drinking may help you be more
active or competitive as a result
of better sleep, more energy and
improved physical function.

WORTH A SHOT
What exactly does a bev here
and there do to your performance,
anyway? It depends on the person
– along with gender, age, body
mass and many other variables
– when you drink, your body has
to process the alcohol, which has
no caloric (energetic) value. In
turn, this hinders muscle repair
and hydration – some of the key
components of recovery that
allow you to adapt to the stress
of training and continue
exercising. And the more you
drink, the more you wee, further
delaying the hydration process.
Alcohol also inhibits protein
and carbohydrate intake, which
stunts muscle repair, as well as

Can you be
fit and tipsy?   Let’s be very clear: being a dedicated
Physically fit men and women were one
and a half to two times more likely to be
moderate or heavy drinkers compared
with sedentary people, suggested a
study of 40,000 adults by The Cooper
Institute in Dallas. The paper, titled ‘Fit
a less healthy one, such as drinking?
Something isn’t quite adding up here.
group-fitness goer who enjoys a glass
of wine every so often doesn’t mean
you’re destined to have a problem with
drinking. There’s a lot to unpack when
it comes to the science on drinking
and activity, as the study discovered.
Researchers speculated it might have
virtuous, such as working out. But
other factors could be at play, too,
including participants’ socio-economic
status (those who spend on classes
may also be throwing around more
money at restaurants, say), as well
as which sports they engaged in.
Just remember, these findings
suggest a connection between
exercisers and consumption, but
PHOTOGRAPHY: STOCKSY

something to do with the ‘licensing they don’t prove a cause-and-effect

And Tipsy?’ might make you wonder: effect’ – a psychological term that relationship. If studies like this help
what’s up with the contradiction of a means we allow ourselves to indulge you reflect on your habits, great
healthy habit, such as exercising, and after doing something we think is – but more research is needed.

8 4 | J U LY/A U G U S T 2 0 2 3

The average decline in recovery that users of fitness tracker Whoop
experienced after drinking the night before. Alcohol had the most
negative impact on next-day recovery, the study found
limiting the production of
hormones that help grow muscles.
And while you may fall asleep
a little faster after drinking a
cocktail, alcohol decreases the
overall quality of your night’s
rest. Drinking spurs the liver
to metabolise alcohol during the
night; as the blood alcohol level
decreases, you’re more likely to
have sleep disruptions. Less than
ideal, given that high-quality
sleep is the most critical aspect
of recovery for athletes. Although
science can’t entirely prove that
quitting drinking for a certain
number of days will help you run
faster or lift heavier, it’s widely
accepted that laying off the
drinking – for a day, a week,
a year or indefinitely – is more
likely than not to positively
impact your performance.
BAR CLASS
When dietitian Stevie Lyn Smith
trained for Ironman triathlons,
she took part in the heavy
happy-hour culture that came
with them. She’d have a few drinks
and get up the next day to train,
even when she was hungover. But
when a move coincided with the
onset of the pandemic, she tabled
her socialising. It didn’t take her
long to notice how much better
she felt without alcohol – and she
had the data to back it up. Her
sports watch tracked stats such
as heart rate variability (or HRV
– the variation in time between
each beat), a measure that
increased the less she drank,
indicating greater fitness and
better recovery. The number
usually drops if you’re ill, tired,
stressed or otherwise struggling.
‘Because of my Ironman
background, I live and die by
heart-rate training,’ she explains.
‘When I was drinking, my heart
rate was higher and I’d just drag
in workouts,’ she says.
While Stevie hasn’t cut out
alcohol completely, she describes
her drinking as intentional; she’ll
go months at a time without
drinking, doing so only when she
really wants to, like at a restaurant
that serves well-made cocktails.
She even coaches other athletes
on how to fuel their active lives.
And when her clients enquire
about cutting down ahead of
an endurance event, they have
a hunch about what she’s going
to say. ‘Most people come to me
knowing that drinking is probably
not the best choice for their goal,’
she says. And when they begin
to be honest about their intake?
‘They tend to at least adjust
their behaviours around it
because they start to recognise
that it’s detrimental,’ Stevie adds.
HALF MEASURES
For women considering a cutback,
Dr Witkiewitz encourages them to
first assess how much they drink
by keeping a diary or using one
of the many apps that allow you
to track your drinking. Sarah uses
a free app called I Am Sober, which
has a feature that lets you list
your reasons for omitting alcohol.
When you log in to see how
many days you’ve gone without
an espresso martini, you’re then
reminded of your “why”. When
she used sobriety as motivation
for a fitness goal, she’d post the
date of the race on the app – ‘to
have it front and centre’, she says.
After you’ve tracked your drinks
for a month or so, identify the
sips you could reasonably cut out.
Some people choose not to have
alcohol on weekdays, for example,
or commit to one glass of wine
with dinner instead of two. And
plan ahead. If you’re looking at
total drinks or units per week
(under 14, following with the NHS
guidelines) and you know you
have an event coming up where
you’ll want to indulge, adjust your
drinking for the rest of the week. 
Rachel Gersten, a therapist
who removed alcohol to help
her manage an inflammatory
autoimmune disease, encourages
anyone to try a dry period and
see what happens. ‘Try to gather
information about yourself [and
ask] if you’re okay with what you
learn,’ she says, adding that most
people would be surprised by
how much alcohol pops up in
their day-to-day life and how it
requires intention and awareness
to adjust the drinking rituals
they’ve become accustomed to.  
When Lindsay Riess, 37, begins
another 12-week training cycle in
which she’ll run up to 70 miles
per week to secure a new marathon
PB, she cuts out alcohol. She
can’t tell if the decision has had
any obvious effect on her race
results, but the habit makes her
feel more healthy overall. Her one
exception? The night before the
race. ‘One drink dials down the
anxiety for me, so that’s my little
contradiction,’ Lindsay says. 
For her part, Sarah has lasted
without a drink for more than
two years, earning her fastest
marathon time after just three
months as a teetotaller. If she
does have one regret, it’s this: not
doing it sooner. Are you ready to
cut back on the cocktails?
J U LY/A U G U S T 2 0 2 3 | 8 5
Best Body
Wellness
curious
Nose
breathing
With claims that it can
boost your blood flow,
calm your cortisol and
support a sounder sleep,
is there a health case for
keeping your mouth shut?
As bodily functions go, good old
breathing is one you probably don’t
give much thought to outside a yoga
class. And yet, the mechanism by
which you take in oxygen matters.
Take mouth breathing, which some
people automatically default to.
Mouth breathing can lead you
to over-breathe, messing up your
oxygen and carbon dioxide balance
– and it’s even been linked to
sleep apnoea. The alternative?
Nose breathing. And doing it all
through the nostrils is ideal, says
pulmonologist – a respiratory
specialist – Jamie Garfield.
Here, experts settle the
nose-vs-mouth debate
– and share how to
perfect the practice.
8 6 | J U LY/A U G U S T 2 0 2 3
You get cleaner air
through your nose
100%
The hairs in your nose
strip out allergens and
pollutants, making sure
fewer undesirables end
up in your lungs. But the
mouth doesn’t have such a
system. ‘It’s really for eating
and talking, not breathing,’
says Dr Garfield. Need
more motivation? Your
lungs and throat thrive on
warm, moist air, and the
nasal cavity has built-in
structures that heat up and
humidify air in a way your
mouth can’t. Nasal breathing
also requires less energy;
it relies on the diaphragm,
the largest respiratory
muscle in the body.
Nasal breathing helps
you sleep more deeply
YES
Nitric oxide, which
improves blood flow and
makes it easier for your
lungs to pick up oxygen, is
produced via the sinuses.
So when you take in air via
your nose, you help reduce
your risk of sleep apnoea –
a condition that causes your
breathing to stop and start
in the night, adds Dr Garfield.
Longer and slower breaths
through your nose activate
your parasympathetic
nervous system, also known
as ‘rest and digest’ due to
the role it plays in chilling
you out. Mouth breathing,
in contrast, triggers the
sympathetic nervous system
(fight or flight). Dry mouth,
bad breath and snoring are
all signs your breathing is
sabotaging your shut-eye.
You can train yourself
to nose breathe
TRU E
If you don’t have an issue
with breathing – a deviated
septum, for example – try
this. Breathe in, then blow
air out (both through the
nose) – and don’t breathe
until you have to. Or breathe
through alternate nostrils;
close one as you inhale, then
the other as you exhale. Do
these exercises throughout
the day to increase the
likelihood of doing it during
sleep, says Rebecca Robbins,
an instructor in medicine at
Harvard. No need to use
mouth tape, despite what
you’ve seen on social media
– there’s no proof it solidifies
the habit any better.
WORDS: ADDISON ALOIAN. PHOTOGRAPHY: GETTY IMAGES

I get fit
‘Exercise
helped
heal my
chronic
pain’
Pain from endometriosis
meant Lisa Mullineaux,
38, had no choice but
to put her life on hold.
Then she found yoga
There was a time back in my
twenties when the mere thought
of putting on my trainers to go
for a run made me feel anxious
– and not for the reason some
people dread exercise.
I had a good relationship
with movement before I began
to experience the debilitating
abdominal pain that would
come to define much of my
young adult life; I walked,
went climbing and, when I
could motivate myself, did the
odd run. But by my early twenties,
the pain had become excruciating.
I’d try to go for a run and be
doubled over – sometimes on
all fours. On one particularly
memorable day, I was in so
much pain that I passed out
in the toilets at work. Exercise
– once something to enjoy –
became something to fear.
Aged 25, I went to see my GP,
AS TOLD TO SAMANTHA DE HAAS. PHOTOGRAPHY: GETTY IMAGES
but was dismissed with a diagnosis
of IBS. It would be another three
– painful – years before I’d learn
the source of my agony. I was
diagnosed with ovarian cysts
and endometriosis – a condition
where tissue similar to the lining
of the womb starts to grow in
other places. Abdominal surgery
showed that my womb had fused
to my colon, and any kind of
impact (such as running) would
aggravate my symptoms.
How
done
In search of a gentler form of
movement, I decided to try yoga.
It had been such a long time since
I’d exercised and I felt so unwell
– both physically and mentally –
that I really had to force myself
to show up at my first class. But
I’m so thankful I did. Returning
to the same class week after week,
I began to learn the value of taking
it at my own pace, in a way that
felt good, rather than punishing.
Before long, I loved my weekly
class so much that I started
doing more classes online.
The changes were subtle at
first, but after six months of
doing 20 to 30 minutes of yoga,
five times a week, the bouts of
pain became less frequent. I even
felt well enough to work again
– I’d left my job as a project
administrator when the pain
made it too difficult. Still, the
most transformative change
was to my mental health. Side
effects of endometriosis include
chronic fatigue and depression;
Best Body
yoga gave me confidence and faith
that there was a way out of how
I was feeling. It was empowering.
Besides yoga, I started going
to the gym twice a week, walking
my dog every day and cycling at
Workout anthem the weekends, with the occasional
Born To Be
Alive by Patrick Pilates or HIIT workout to mix
Hernandez. things up. Yoga also gave me the
courage to try running again;
today, I do two slow jogs a week,
something I’d never thought
would be possible a few years ago.
So profound was the impact
yoga had on my life that I
Post-workout decided to train as a yoga teacher
snack (@lisa_mullineaux). I went to
Banana, cacao, India to get my qualification in
hemp protein and
oat milk smoothie.
2016 – it remains my proudest
achievement. I used to feel so
socially anxious that a trip to the
supermarket could end in a panic
attack; standing in front of a room
full of strangers, speaking with
Must-have gym kit confidence and holding that space
My Yogi Bare mat. for them feels incredible. Yoga
It goes everywhere
with me. helped me heal, in more ways than
I could ever have imagined.
J U LY/A U G U S T 2 0 2 3 | 8 7
 PHOTOGRAPHY
GARRETT NACCARATO

FASHION DIRECTOR
SASKIA QUIRKE
CASTING: SOPHIE LEEN. PHOTOGRAPHER’S ASSISTANT: ALJOSA ALIJAGIC. FASHION ASSISTANT: COURTNEY SMITH. LOCATION: ZAMAS HOTEL, TULUM. @ZAMASHOTEL
MODEL: PAOLA AT FREEDOM AGENCY. MAKE-UP, HAIR AND NAILS: MARY-JANE GOTIDOC USING ILIA, HAIR BY SAM MCKNIGHT AND MAVALA. PRODUCTION AND

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J U LY/A U G U S T 2 0 2 3 | 8 9
SWIMSUIT, AROUND
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Wear Well

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J U LY/A U G U S T 2 0 2 3 | 9 1
9 2 | J U LY/A U G U S T 2 0 2 3
 Wear Well

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J U LY/A U G U S T 2 0 2 3 | 9 3
Wear Well
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9 4 | J U LY/A U G U S T 2 0 2 3
JACKET, £210,
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TOP, £32; BIKINI
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BOTH WE ARE
WE WEAR

Fit kit
hero
Happy feet
Thanks to my job
on the Women’s
Health fashion
desk, I’m all
about a comfy
THE shoe that’s good
GUINEA PIG for my feet. The
Maddy Alford, problem is, so
shopping editor
many of them
just look quite…
offensive. But in my quest
for this year’s best summer
wardrobe updates, I discovered
the holy grail: a foot-first leather
PHOTOGRAPHY: COURTESY OF VIVOBAREFOOT
sandal that’s both comfortable
and stylish. Meet the
Vivobarefoot Opanka Sandal.
First things first – they’re
gorgeous. So gorgeous, in fact,
that I initially mistook them for
a popular designer pair that are
double the price. They’re crafted
from soft, premium production-
Wear Well
MICRO TREND
HERE COMES
THE SUN
Hide from
the rays in
this summer’s
eye-catching
colours and prints
SAVE
£40, Seafolly
Vivobarefoot A beach hat the
Opanka colour of a frozen
Sandals, £120 margarita? Don’t
mind if we do
scrap leather (aka kinder to the posture, flexibility and balance
planet – hurrah) and available by 60% in six months, says Le
in black, brown and off-white. Vesconte. These sandals are SPEND
I picked up the black pair to foot-shaped, not shoe-shaped, £58, Free People
match with everything from with a super-thin sole for A heatwave essential:
maximum coverage
dresses to denim while I maximum ground contact – (and tropical flowers)
hotfoot it around London. so you can step confidently
So why choose a barefoot all day long. Plus, they’re
sandal, you ask? As Ben Le ultra-light for holiday packing.
Vesconte, the brand’s head City break, here we come.
barefoot movement coach
(yes, that’s a real job title),
explains, ‘Two million years of
evolution created the perfect
foot,’ and we’re all walking on
a ‘biomechanical masterpiece’.
But today’s narrow toe boxes, SPLURGE
heel drops and modern £80, Rails
cushioning can sometimes Protect that
precious skin with
harm our feet. Wearing this generously
barefoot shoes that allow the brimmed bucket hat
toes to splay and grip properly
can increase foot strength,
Foot-shaped,
not shoe-shaped
J U LY/A U G U S T 2 0 2 3 | 9 7
 Is the filler
bubble about
to burst?

Have we
had our
fill of
fillers?
From celebs announcing that they’re having them
dissolved to a backlash against the doughy aesthetic,
fillers are getting a bad press of late. WH asks if we’re
finally tiring of the tweakment that defined a decade

WORDS:
P E R D I TA N O U R I L

J U LY/A U G U S T 2 0 2 3 | 9 9
The #MeToo movement,
Game Of Thrones, Brexit.
Cast your mind back over
the past 10 years for some
of the culture-shaping
moments and there
are too many to count.
And yet, where beauty
is concerned, you can
define the aesthetic
that’s dominated the past
decade in a single word.
The moniker given to
substances designed to be
injected beneath the surface
of the skin, fillers have
become the go-to treatment
for adding volume to the
face, fullness to the lips and
definition to the jawline.
The recognisable results
have gone from niche to
non-negotiable in certain
circles, inspiring hundreds
of lookalike filters and But lately, the needle has been reduces the appearance of lower-
leading millions of women shifting. Perhaps the most famous cheek fullness, giving a sculpted
*SOURCE: INTERNATIONAL SOCIETY OF AESTHETIC PLASTIC SURGERY GLOBAL SURVEY
example of filler’s fall from grace appearance – is trending on TikTok,
to submit to the needle comes from Courteney Cox. In with videos on the subject having
March, she spoke of her disbelief racked up more than 267 million
themselves. Some 13.6 while looking back at old photos views. Meanwhile, Emface, a new
million non-surgical of herself when she was using filler. sculpting treatment that uses high-
And she’s not the only one with intensity electrical stimulation to
treatments were carried out regrets. Love Island’s Faye Winter strengthen the muscles in your face,
took to her Instagram Stories to is quickly becoming known as the
globally in 2019, 4.3 million show her 1.2 million followers what needle-free alternative. Skincare
of which involved dermal her lips looked like after having her brands are also doing their best to
filler dissolved, while YouTuber mimic the aesthetic, with Shiseido’s
fillers – a 16% increase on Alana Arbucci’s video titled ‘I miss Bio-Performance Skin Filler Serum
the previous year, and a my old face… getting my filler
removed’ has had 4.5 million views.
the latest product to rack up
hundreds of five-star reviews. So
51% increase since 2015*. Fillers are also facing some fierce with a cultural kickback brewing and
competition. Buccal fat removal – safer treatments entering the arena,
That’s a lot of filler. a facial contouring procedure that have we finally had our fill of fillers?

1 0 0 | J U LY/A U G U S T 2 0 2 3

Fulfilling demand
While they’ve been around for
40 years, it wasn’t until 2010
that fillers really penetrated the
zeitgeist. Known as non-surgical
‘tweakments’, they’re usually
made up of cross-linked hyaluronic
acid; molecules that have greater
density and longevity than those
that haven’t been bound together.
A wonder ingredient you’ll have
spotted in your serums, hyaluronic
acid occurs naturally in the
structure of your dermis. ‘It plays
a critical role in skin health by
stimulating the production of
fibroblast cells, which are, in turn,
responsible for producing collagen
Fill-osophy
If you’ve not had your fill
of fillers, follow these tips
to keep yourself safe
Do your research
Whether you seek
recommendations from
people you trust or look at
before and after photos, it’s
vital to do your homework.
‘Also, make sure you’re
seeing someone who hasn’t
lost their aesthetic eye,’ says
Dr Mahto. ‘If the injectors
themselves look like they’re
suffering from perception
blindness, avoid them.’
Be unit conscious
While some injectors sell
filler by the millilitre, this
practice is to be avoided,
says Dr Mahto. ‘There’s a lot
of money to be made with
Rival tweakments
injectables and ruthless
have deflated the
demand for filler injectors are less likely to
worry about overfilling if they
can make more [money]
based on the unit of filler sold
rather than per appointment.’
and elastin,’ explains aesthetic
surgeon Glyn Estebanez of Prima
Aesthetics. ‘Over time, however,
your natural hyaluronic acid breaks Perform a
down, which contributes to background
the appearance check
of fine lines You wouldn’t go on a date
and wrinkles. ‘Filler went without a cautionary google
and the same principle applies
Fillers replace
the lost from niche to when you’re looking for the
perfect practitioner. ‘Make sure
hyaluronic acid
and hydrate,
non-negotiable your injector is registered with
add or restore in some circles’ saveface.co.uk,’ says Dr Shotter.
‘It’s the only government-
lost volume.’ approved register and is
That they’re reversible, relatively exclusive to doctors, nurses,
affordable (£200 to £350) and dentists and prescribing
require minimum downtime go pharmacists.’
some way towards explaining why
anti-wrinkle injections and fillers
J U LY/A U G U S T 2 0 2 3 | 1 0 1
now account for nine out of 10
cosmetic procedures.
But as their popularity grew, so
did the number of unscrupulous
providers. A regulation deficit
means there’s no legal framework
around who can administer fillers.
Unlike anti-wrinkle injections,
which can only be supplied to
and administered by medical
professionals, fillers aren’t
classed as a prescription medicine,
meaning they’re available for
anyone to purchase in the UK. ‘I’ve
heard of personal trainers, airline
hostesses and office secretaries
doing training courses and calling
themselves “expert injectors”,’
cautions Sophie Shotter, aesthetic
doctor and founder of Illuminate
Skin Clinic. ‘There’s absolutely
no benchmark for what it means
from a qualification, education
and experience standpoint
when someone is wielding
a needle in front of you.’
Headline-grabbing accounts Is party
of filler gone wrong include time over for
a 21-year-old dental nurse injectables?
who was hours away from
blindness after a beautician
injected filler into her artery
during a lip treatment, and a bags were caused by large volumes Writing in Aesthetics Journal
45-year-old woman whose filler of filler in the tear trough, despite recently, Dr Master stated his
became infected, leading to chronic patients insisting that they hadn’t belief that while it’s possible
pain in her head and eyes. Michael had filler in two years. They weren’t that there are adverse effects
Saul, a partner at Cosmetic Surgery lying; rather, the filler that was on longevity, injectables have
Solicitors in Manchester, usually injected more than two years earlier been around for more than two
deals with cases involving invasive hadn’t dissolved, contradicting the decades and there’s been little
surgery gone wrong, such as breast long-held assumption – fuelled by or no reporting of health concerns.
augmentation. Recently, he’s seen injectors and influencers – that For Dr Shotter, filler endurance
a significant increase in the number fillers melt away after 18 months, is unlikely to cause serious harm,
of cases concerning non-surgical returning your face to its natural and this news should only cause
procedures such as fillers; one state. Earlier this year, Alice concern if you’re considering
client lost sight in one of their Hart-Davis – author of The seeing a beautician or any other
eyes due to a botched procedure Tweakments Guide – published non-medic for your fillers. ‘Issues
in which dermal filler was the results of her own MRI scan; come into play when non-medically
injected into their retina. it showed that, despite not having trained people are injecting,’ she
had fillers for four years, she still explains. ‘They don’t understand
had 35ml of the substance in the importance of looking at
Face facts her face, throwing into question pre-existing medical conditions
But a lack of regulation isn’t the the received wisdom that fillers – for example, exercising caution
only inconvenient truth that fillers always dissolve and suggesting in patients with an auto-immune
are having to face. Back in 2019, that the ‘golden rule’ of 1ml of disease. Nor do they understand
the pioneering aesthetic radiologist filler injected every six months the dense network of blood vessels
Mobin Master started getting is grossly miscalculated. or structures such as the parotid
referrals for facial MRIs for As for the long-term health gland, as well as true infection
patients with unexplained eye effects of all that filler hanging control.’ Exacerbating concerns,
bags. The results showed that the around? No one really knows. she adds, is that they don’t have

1 0 2 | J U LY/A U G U S T 2 0 2 3
 access to the highest quality fillers
in the same way that trained
professionals do. ‘At least, not
through the correct supply chain,
so who knows what exactly they’re
using. So, yes, I do think in these
situations people could have
long-term health problems.’
Moving the needle
But perhaps the most visible
example of filler fatigue is the
aesthetic recalibration that’s
currently occurring. A quick glance
at the latest beauty campaigns and
you’ll see faces replete with crow’s
feet, sunspots and laughter lines.
Back in April, 106-year-old Apo
Whang-Od became the oldest
Vogue cover star after appearing
on the cover of the Philippines
edition; last autumn, the cosmetics
brand Ciaté collaborated with the
100-year-old influencer Iris Apfel
on a make-up range; and 77-year-
old Helen Mirren continues to be
the face of L’Oréal. Over in the US,
the Aesthetic Society’s most recent
trend report notes a 57% spike
in filler reversals between 2020
and 2021, and while UK figures
are much harder to come by –
lack of regulation means official
figures just aren’t there – Anjali
Mahto, consultant dermatologist
and founder of the Self London
clinic, believes it’s a similar story.
For Dr Mahto, the filler-
dissolving trend can be explained,
in part, by a phenomenon known
as ‘perception blindness’. A study
published in Psychonomic Bulletin
& Review found that after adapting
to a face that’s been distorted
to look unnaturally thin or fat,
a normal face appears distorted
in the opposite direction. ‘If you
regularly use filters or stare at a
photo of yourself where your nose
has been made to look artificially
small, when you look at a “normal”
photo of yourself, your brain thinks
your nose looks too big,’ says Dr
Mahto. It’s this phenomenon that
celebrities such as Courteney Cox
appear to have fallen victim to.
‘I look at pictures
of me from when
I thought I looked ‘Fillers are
okay, and I can’t
believe it,’ Cox
no longer the
revealed in an
interview on the
only route to
Gloss Angeles a lifted look’
podcast. ‘You
don’t realise that you look
a little off, so then you keep
doing more because you look
normal to yourself. You look
in the mirror and go, “Oh, that
looks good.”’ Perhaps more
concerning, adds Dr Mahto,
is that practitioners are just as
vulnerable to this as the individual
seeking treatment. ‘It’s something
unspoken about but pervasive in
the industry. Doctors, too, have a
responsibility to self-reflect and
be aware of the pressures that we
may also be inadvertently under.’
Face value
As some women feel empowered
to reverse filler they feel has
gone too far, others are swerving
it altogether by having one of
the newer – and less invasive –
treatments that are now available.
‘Previously, doctors would focus
on simply revolumising the areas
of the face that have seen volume
loss,’ says Dr Estebanez. ‘Now,
we have a plethora of effective
products, including HArmonyCa
– a revolutionary new filler that
also stimulates collagen production
– as well as clinical treatments
that can stimulate new collagen
synthesis.’ Morpheus8, a
microneedling treatment that
relies on radio frequency to
stimulate collagen production and
tighten and smooth wrinkles, has
found legions of fans, while the
laser treatment Sofwave is gaining
traction with practitioners for its
skin-lifting and tightening abilities
that help to recontour your face in
a way that’s both significant and
long-lasting. All of which means
that fillers are no longer the only
route to a lifted look.
And yet, all the experts we spoke
to for this piece agreed that fillers
aren’t going anywhere any time soon.
Because, as Dr Shotter puts it, ‘the
impact is subtle, yet simultaneously
dramatic’. Her hope is that tougher
regulations will mean that poor
and dangerous work will become
a thing of the past. Last year,
the Joint Council for Cosmetic
Practitioners – a non-surgical
aesthetic membership organisation
– called for a regulatory framework,
which is now going into public
consultation. While it’s unlikely
to be realised until July 2025, it’s
expected to raise the minimum
education required to inject fillers.
In the meantime, what you choose
to do to your face is up to you. But
ask yourself who you’d like to be
holding the needle – and what’s
earned them the right to wield that
power. Above all, remember that
no amount of filler can inject a
sense of self-worth. Reader, that
part falls to you.

#nofiller
An impressive wave of product launches means you can swerve filler altogether. *Adds to cart*
PHOTOGRAPHY: CHARLIE SURBEY; GETTY IMAGES

Shiseido Bio-Performance Filorga Time-Filler Skinbetter Science

Skin Filler, £247
This hydrating hero duo
ensures your dermis is fed a
constant supply of hyaluronic
acid that penetrates deeply
into the skin before expanding
to its original size, meaning it
pushes your skin from within.
Intensive Wrinkle Multi-
Correction Serum, £66
This skin-replenishing serum is
packed with polysaccharides.
They’re responsible for your
skin’s ability to hydrate and
retain water, meaning they help
smooth and plump out lines.
InterFuse Intensive
Treatment Lines, £125
This non-invasive topical line
smoother is formulated with
injectable hyaluronic acid to
help dial down the appearance
of fine lines and make deeper
lines appear ‘filled’.

J U LY/A U G U S T 2 0 2 3 | 1 0 3
1 0 4 | J U LY/A U G U S T 2 0 2 3
 HOW
BEAUTY
FELL
FOR
A Y U R V E D A
From Ayurvedic herbs in ingredient lists to hair oiling rituals to add to your #selfcaresunday,
WH reports on how an ancient practice infiltrated modern skincare
WORDS LAUREN BALSAMO | PHOTOGRAPHY DAMIEN FRY
et’s start with what Ayurveda isn’t. Despite
L
what your Instagram feed may tell you, it’s
not a trend, it’s not a fad and it’s definitely
not a novel idea. In fact, Ayurveda is an
ancient science, specifically the science of life
(in Sanskrit, ‘ayur’ means life or vital power
and ‘veda’ means science or knowledge), that’s been practised
in Indian culture for millennia. ‘Ayurveda is a holistic way of
looking at life that’s now being more widely recognised in
the western world, especially in the beauty space,’ says
dermatologist Dr Kiran Mian. A core tenet of the practice
is the idea that your outer beauty is a mirror for what’s going
on internally. It encourages you to look inwards, treating an
issue, such as a breakout or a rash, both on the surface and
at a deeper level. For example, triggers including seasonal
changes, diet or stress can create imbalances in your system.
‘When someone comes to me with acne, I’ll write them a
prescription,’ Dr Mian adds, ‘but I’ll also help them adjust
their daily habits to reduce inflammation, too.’
But you don’t need to visit a dermatologist to do some
exploration – Sephora’s coolest new brands (Fable & Mane
and Ranavat) are based on the practice’s holistic principles.
And traditional Ayurvedic herbs and plant-derived
ingredients such as turmeric, bakuchiol, gotu kola, rose
water and ashwagandha are becoming mainstays. So it’s
not surprising then that the Ayurvedic beauty market
is expected to be valued at £13.2 billion within a few years.
For some, the emergence of Ayurveda now speaks to a
desire to get back to nature. ‘I believe that Ayurvedic beauty
is becoming more mainstream in western culture because
we’re starting to, through these times of global health crisis,
return to nature for health, healing and beauty,’ says Ananta
Ripa Ajmera, a yoga instructor, spiritual teacher and an
Ayurvedic adviser at wellness retreat The Well. And while
wellness-focused beauty has been around for years, the
cultural component has been less integrated in the growing
practice. ‘Now the two things are coming together,’ says
Michelle Ranavat, founder and CEO of skincare brand
Ranavat, ‘it means you’re really getting the full picture.’
So how does this play out in your products, then? In one
word: balance. Take turmeric, for example, which is now
being combined with retinol in topical medications to help
temper retinol’s potentially irritating side effects. For those
experiencing hair loss or hair thinning, Dr Mian encourages
patients to combine daily Regaine treatment with weekly
hair oiling, an Ayurvedic practice that involves massaging
your scalp and strands with a nourishing oil. ‘Regaine’s
main ingredient, minoxidil, works to dilate blood vessels
and stimulate blood flow to the scalp, and that’s essentially
what hair oiling does with the massaging,’ Dr Mian explains.
The products recommended on these pages are inspired
by different Ayurvedic philosophies and practices and can
help you manage a range of issues, including acne and split
ends. ‘I always try to make it clear: Ayurveda isn’t just for
Indian people or people who grew up practising it,’ says
Ranavat. ‘It’s the same thing with these beauty secrets
and products: they’re meant for everyone,’ she explains.
Are you ready to embrace this realm of beauty?
J U LY/A U G U S T 2 0 2 3 | 1 0 5
For your face

A nourishing
serum
An intense
hydrator inspired
by the ritual of
Ushapana – the first
drink of water early
in the morning.
Forest Essentials
Rasa First
Activating
Serum, £46

A gentle
cleanser
Powerful Ayurvedic
botanticals such
as jasmine and
lotus cleanse and
purify skin at the Sahajan Golden
same time. Milk Cleanser, £41;
Samaya Pitta Avya Hydroveda
Hydrating Serum, £60
Cleanser, £69
 The Ayurvedic beauty
market is expected to
be valued at £13.2
billion in a few years

For your hair

and scalp

A hair-
oiling duo
Mauli Rituals
co-founder Anita
Kaushal uses this
set as an overnight
treatment.
Mauli Rituals
Grow Strong Hair
Oil and Detangling
Neem Comb,
£44 for 30ml

A shine-
boosting spray
Shake and spritz
this oil-based mist
on dry hair for
instant softness
and UV protection.
Fable & Mane
HoliRoots Hibiscus
Hydrating Hair
Oil Mist, £26

For your next A brightening face oil A facial massage wand

A cocktail of niacinamide,
DIY facial antioxidants and superfruits
to even your skintone.
Sachi States Of Skin Triphala
Pigmentation Corrector, £69
The tip of this wand is made
of kansa, a blend of copper and
tin metals that is praised for its
ability to help de-puff your skin.
Ravanat Detoxifying Facial
Massage Tool, £70

J U LY/A U G U S T 2 0 2 3 | 1 0 7
 For your
body
Nao Ayurveda
Pitta Cooling
Body Oil, £40;
Uma Pure
Calm Wellness
Bath Oil, £80
A relaxing
bath oil
Pour it in your tub
or rub it on your
body and let the
blend of camomile,
sandalwood and
lavender essential
oils help you
unwind.
Uma Pure Calm
Wellness Bath
Oil, £80

A soothing
For your
body oil masking
Brimming with
apricot, sesame
routine
and calendula oil,
this healing elixir
slows a racing mind
and conditions
delicate skin.
Urban Veda
Calming Ayurvedic
Body Oil, £35 A purifying
clay mask
Created with
dermatologist
and Ayurvedic

ADDITIONAL PHOTOGRAPHY: GETTY IMAGES, CAMERA PRESS/MADAME FIGARO/MICHAEL WIRTH, STUDIO 33.
practitioner Raja
Sivamani, this is a
must for oily skin.
Codex Labs
Shaant Balancing
Clay Mask, £31
SHOT ON LOCATION AT THE FOUR SEASONS RESORT NEVIS

A softening
cream mask
A finely milled
powder that
sloughs away
dead skin cells and
soothes, thanks
to aloe vera.
Vedayush Ubtan
Exfoliating Face
Mask, £32

1 0 8 | J U LY/A U G U S T 2 0 2 3
 #SKINSHELFIE

09

04

05

08
02

01

07

03

10

06
 Jasmine Boadi
The founder of the Ghanaian-inspired candle brand Mefiye takes us inside her
daily routine – and shares her skincare and make-up must-haves

A typical day Day

My alarm goes off at
05
Mood-
EMBRYOLISSE LAIT-
5.30am. I start the day 01 CRÈME CONCENTRÉ
boosting
with a mug of hot water
MEDIK8 PRESS AND MOISTURISER, £20 make-up
and lemon before lighting
my Mefiye Dua candle GLOW TONER, £28 I use this at the end of my
I’ve been using this toner evening routine, especially 08
and doing some yoga or
for years – it’s gentle on when my skin needs a GLOSSIER BROW
Pilates. Next, I’ll listen
THE EXPERT to a podcast or audiobook my skin and it keeps it little extra nourishment FLICK, £15
Jasmine Boadi, 31, while I shower, complete looking smooth and – during winter or after I swear by this product.
founder of Mefiye glowy. I know it works applying too many actives. It’s easy to use and gives
my skincare routine and
because whenever I run It’s rich, but not too just the right amount
get dressed. Breakfast is overnight
out of it and don’t have greasy or thick. A little of colour, as it’s not too
oats, turmeric and ginger shots, chaga
a refill on standby, my goes a long way and it’s heavy or watery. It gives
mushroom tea and supplements
skin looks lacklustre. been an essential in my real structure to my
including vitamins B, D3 and K2, zinc,
collection for years. brows – and when my
omega-3 and probiotics. By 7am, I’m
at my laptop; I’ll respond to emails 02 eyebrows look great,
about product development and GLOSSIER INVISIBLE 06 my other make-up just
seems to fall into place.
strategy before heading to the office at SHIELD, £20 MEDIK8 R-RETINOATE
8.15am. I tackle my most challenging Protection against UV INTENSE , £229
work in the mornings and schedule rays is key. Happily, this I’ve been using Medik8’s 09
meetings for the early afternoon. is one of the few sun Crystal Retinal products HOURGLASS CAUTION
Lunch is a plant-packed bowl, followed creams I’ve tried that for a while, but I recently EXTREME LASH
by a few chocolate-covered stuffed doesn’t leave a grey or switched to this. I added MASCARA, £30
dates. By 6.30pm, I’m home and I take white cast on my skin a number of anti-ageing This mascara makes
time to decompress. Unless I have an or make me look greasy. products into my routine my lashes look unreal.
event, I’ll eat dinner at 7pm and wind just before entering my
down with relaxing music, candles It does exactly what
03 thirties, and this one has an excellent mascara
(the Mefiye 91 is a favourite) and a continued to keep my
herbal tea before a shower and bed. SUNDAY RILEY GOOD should do, adding
mild forehead lines at
GENES GLYCOLIC ACID length and volume
bay and my complexion
Skincare philosophy TREATMENT, £70 without flaking or
looking even, without
As well as building a solid This serum really does any dryness or flaking. clumping. I also find
skincare routine, I’ve found what it says on the tin. the applicator simple
that my skin looks its best I’ll either use it before yet effective to use –
when I’m well rested, eating my moisturiser or apply
a little more to my skin
Signature so many mascaras
have complicated
nutrient-rich foods, exercising
and prioritising my mental health. and leave on as a mask
scent brushes for no reason.
for about 10 minutes 07

before rinsing off. MEFIYE YAWA 10

Skincare non-negotiable CANDLE, £30
I never go to bed without DIOR ADDICT LIP GLOW
I collect fragrances and
cleansing. No matter how tired Night OIL IN 001 PINK , £32
rotate between them
For me, this is the
AS TOLD TO PERDITA NOURIL. PHOTOGRAPHY: PIXELEYES

I am or how late it is, I’ll find depending on everything

04
the energy to remove my make-up,
then ensure I follow up with my DR BARBARA STURM
morning routine afterwards. DARKER SKIN TONES
ENZYME CLEANSER, £55
Main skincare concern Another staple; I use this
Hyperpigmentation, especially a few nights a week. I love
after suffering with cystic acne how water activates the
for so long in my twenties. I powder, making a foam.
tend to prioritise products that target I leave it on while I brush
blemishes and discolouration while my teeth and rinse off to
improving my overall complexion. reveal luminous skin.
from my mood to where I
am to the season and the
weather. But my signature
scent is the Yawa candle.
It’s a beautifully creamy,
floral blend – with notes
of jasmine, vanilla, musk
and cedarwood – that
feels warming, luxurious,
romantic even – both
before and after burning.
perfect everyday lip
product: super glossy
(my preferred look)
and hydrating enough
so as not to need
multiple applications
throughout the day. It
also leaves a beautiful,
subtle tint to my lips,
removing the need for
a separate lip colour.

J U LY/A U G U S T 2 0 2 3 | 1 1 1
 The

THE GENDER
PLAY GAP In the year since the Lionesses
won the Euros, the women’s
game has been enjoying the
kind of acclaim historically
reserved for the men’s. But
while we rightly celebrate the
current crop of stars, they stand
on the shoulders of giants. From
the woman who helped reverse
the FA’s 50-year ban on female
players to England’s first female
manager, we meet the women
who kicked football forwards
AS TOLD TO ISABELLE ARON

1 1 2 | J U LY/A U G U S T 2 0 2 3
 who

changed

the

J U LY/A U G U S T 2 0 2 3 | 1 1 3
 ‘ Th e wo r l d
i s f i n a l ly
hat image comes into your mind when you think about women
winning? For our money, a new visual entered the arena last g et t i n g t o
July. You know the one: England striker Chloe Kelly pulling
off her shirt and swinging it over her head as she tears up the s e e h ow
pitch after scoring the winning goal in the 110th minute of the
European Championships final. Maybe you were one of the wo n d e r f u l
record-breaking 87,192 people watching from the sold-out
Wembley Stadium, or the 17.4m tuning in at home. Perhaps you t h e se
had your head in other business that sweltering summer Sunday,
but on seeing that moment immortalised via the many memes wo m e n a r e ’
on your evening social media scroll, your interest in the women’s
game was piqued for the first time. It was a moment: iconic, Joanna Tongue OBE, 44, is a
high-definition, inarguable evidence that suddenly – after years sports journalist-turned-talent
in the shadows – women’s football had stormed into the light. agent who has long developed the
As anticipation mounts for the Women’s World Cup, the careers of leading figures within
Lionesses’ legacy looks profound. Post-Euros, women’s and girls’ the women’s game, including Leah
football session bookings increased by 196%; the number of girls Williamson, Jill Scott and Chelsea
aged five to 15 playing football rose by 30%, while participation manager Emma Hayes. She has
among over-16s is up by 13%*. When captain and WH cover star recently welcomed her first child.
Leah Williamson, hoarse from shouting, implored those inspired
by the Euros win to come to a Women’s Super League game,
people listened; attendance rose by 227% last season. Following When I was 17, I wrote a letter
the Lionesses’ open letter calling for change last summer, the that changed my life. It was the
government has pledged to meet their demands, including year of the 1996 Euros, England
a minimum of two hours of PE a week in schools and equal was hosting and I asked the FA if
access to all sports in PE for boys and girls, including football. I could work at the tournament.
Women’s football is in its winner’s era, no doubt. But its I was doing my A levels at the time
history stretches back longer than you might think. At the start and I’d leave my exams early to get
of the last century, women’s football was thriving. After the to Wembley for the evening game,
Football Association (FA) suspended the men’s leagues in 1915, where I’d hand out team sheets
with so many men sent away to fight, hordes of working-class and look after journalists. It was
*SOURCE: THE FA’S INSPIRING POSITIVE CHANGE STRATEGY UPDATE

women took up their factory jobs, set up football teams and my first job in football, and I was
delighted crowds – one match at Goodison Park in 1920 drew exactly where I wanted to be.
53,000 people. Post-war, the women’s game continued to rival As a child, I consumed football
the men’s, until the FA banned women from playing on any 24/7. My dad worked as a football
FA-affiliated grounds in 1921; football was, they said, ‘quite journalist and my mum was from
unsuitable for females’. The ban wasn’t overturned until 1971. a sporty family – so I grew up going
In the years since, a veritable army of women – both on the pitch to games. It wasn’t until I joined
and off it – have fought to push the game forwards and ultimately an all-girls secondary school that
pave the way for its golden age. Let’s meet some of them, shall we? I realised this made me different.
Determined to learn everything
I could about the game, I began
studying for football coaching
qualifications. As the only girl in the
weekly sessions, I knew I’d need to

1 1 4 | J U LY/A U G U S T 2 0 2 3
 Game changers

know more than the boys beside

me – a message reinforced during
my job search. Arriving for an
interview at one football magazine,
the hiring manager said, ‘Well,
I just had to see this – a woman
who’s got a coaching badge and a
season ticket at Spurs and thinks
she’s going to be a football writer.’
I felt like a commodity, a joke.
Eventually, I got my dream job
as a football writer at the BBC. At
the interview, they asked if I could
work New Year’s Day. Naturally,
I went straight home from a rave,
showered and worked a double
shift. More challenging was going
to football grounds as the sole
woman only to be asked, ‘Where’s
the tea, love?’ It’s one of the
reasons that, in 2007, I joined the
organisation Women In Football
for its first session of discussion and
networking. I went on to become
a board member and director,
helping the network to grow to
include more than 7,000 women.
I moved into radio, TV, then
agency work. In 2012, when
London hosted the Olympics,
I remember thinking: it’s a home
Olympics, people will start thinking
of these women as their football
heroes. But nothing changed.
By the 2015 Women’s World Cup,
I’d founded my talent management
company, Tongue Tied, but the
game still wasn’t getting the
attention it deserved. It wasn’t until
the BBC and Sky paid to have the
rights to show women’s football,
which started with the 2021-22
Women’s Super League season, that
people started taking it seriously.
Then came the Euros. The night
of the final felt like Euro 1996:
I was back at Wembley again, in the
media centre, and this event was
the hottest ticket in town. Except
this time, there were women on
the pitch. When the Lionesses
lifted the trophy, I cried. I’d known
for years how wonderful these
women were and I’d been doing
my best to tell the world. Finally,
the world gets it.

J U LY/A U G U S T 2 0 2 3 | 1 1 5
‘ Women
belong a t
t he forefront
of s p o r t s
broadcasting
– w h a t eve r
their
background’
Before becoming a staple part
of the BBC’s football coverage –
presenting Football Focus and
coverage of the men’s 2022 World
Cup – Alex Scott, now 38, played in
defence for Arsenal and England.

As a former Lioness, I’m always

asked if I wish I was playing now.
To which I say: absolutely not.
I had my time. Now, I’m proud to
have played my part in that story.
When I was a child, I used to
run the lengths of my local East
End football cage. I didn’t know
any female football players, so
my role model was Ronaldo, and
I dreamed of scoring the winning
goal at Wembley one day.
The first step to making that
dream a reality came when I was
aged eight. I was playing in a boys’
tournament in Tower Hamlets
when the referee told me there was
an Arsenal girls’ team – and that
they knew someone there. I went
along to a trial and was promptly
signed. It was like joining a family.
But even then, I knew I had to
work hard to stay in this world.
Working part-time as a teacher,
as well as in the Arsenal laundry,
life was a juggle. And while it wasn’t
fun washing the men’s dirty kit,
being at the club was invaluable.
Working in the orbit of Arsenal
legends like Arsène Wenger and
Thierry Henry, I learned so much.
But while I loved watching
football on TV, I couldn’t understand
why there were so few women in
the industry. I looked up to the likes
of Gabby Logan and Clare Balding,
both of whom I deeply respect. But

1 1 6 | J U LY/A U G U S T 2 0 2 3

neither of them look or speak
like me. (I’m a working-class
woman and I sound like one.)
I studied sports broadcasting
while playing at Arsenal, and I
knew I’d need to graft to be taken
seriously. On one work-experience
placement, I was told I’d never
make it because of my accent.
Now, on TV, I make a point of
being myself – and I was being
myself when I cried tears of joy
at last year’s Euros. I knew what
this victory meant to women –
both on the pitch and off it.
When girls began to stop me
in the street to tell me I’d inspired
them, I realised this was about so
much more than me. By telling the
story of the beautiful game, I want
to demonstrate that all women –
regardless of their background –
can achieve their goals, in whatever
space or industry they choose.
PHOTOGRAPHY: EMLI BENDIXEN. HAIR AND MAKE-UP: (AMANDA WILLIAMSON AND JO TONGUE) LAURA DEXTER.
HAIR: (ALEX SCOTT) JAY BIRMINGHAM. MAKE UP: (ALEX SCOTT) HEIDI NORTH
‘ We we r e p ay i n g t o
p l ay b a c k w h e n I wo r e
an England shirt’
Hope Powell, 56, is one of football’s trailblazers. An attacking midfielder
for the Lionesses, she was the first female coach of an England side, the first
Black coach – and the youngest. She led the team to the Euros final in 2009.
When I was offered the job of
England manager, it took me a week
to accept. Aged 31, I was on the cusp
of becoming the first woman to
manage an England international
side – and the first person of colour.
But I couldn’t shake the feeling that
it was a token gesture. In the end,
I went for it. I was determined to
succeed: for women, for the Black
community – and, of course, for me.
I was seven when I started
playing football in a cage on the
Game changers
south London estate where I lived.
My parents are West Indian and,
culturally, playing football wasn’t
for girls. But it didn’t matter that
they disapproved, nor that I was the
only girl who played on our estate.
I knew I played better than the boys.
I’ll never forget the feeling of
arriving at my first Millwall
Lionesses training session in my
early teens, tagging along with a
school friend. There were cones,
bibs, coaches – and 30 other women,
many of whom remain close friends.
I’d never seen anything like it; it
felt like coming home.
At 16, I was called up to play for
England. Without the pathway
there is now, it was a baptism of
fire. We were paying to play. There
was no sponsorship or overnight
stays in hotels; instead, we’d travel
by bus on the morning of a game.
We even wore the men’s kit.
I so desperately wanted to be
a professional footballer in my
playing days, but couldn’t be –
I always needed to earn. Then,
when I led the Lionesses to the
2009 Euros final (where we were
beaten 6-2 by Germany), the
team didn’t get the attention they
deserved from the media or public.
I’m overjoyed today’s Lionesses
have the opposite experience;
everything coming their way is
richly deserved. If Women’s Super
League games can fill stadiums
every week with 40,000 people – as
Arsenal, Chelsea, Tottenham and
Man City have done on occasion –
then the wage gap [between male
and female players] will close.
While it’s natural to focus on
the game’s top end, we need to take
care of the girls who are coming
through, too. And if I had one
piece of advice for the Lionesses,
it would be this: allow yourselves
to enjoy it. Even with much less,
my generation truly did.
J U LY/A U G U S T 2 0 2 3 | 1 1 7
‘I didn’t
ove r t u r n
t h e FA b a n
because
I wa s a
fe m i n i st
– I did it
because
I wa s
stubborn’
Patricia Gregory, 75, was
a founding member of the
Women’s Football Association
– whose work contributed to
the FA’s overturning of its ban
on the women’s game.

Sometimes, I’ll see an expanse

of football pitches and it’ll take me
a second to realise that the people
running around on them are
women. In that moment, I’ll feel
proud; that they’re able to play
at all is thanks to the work of a
handful of people half a century
ago – a group I count myself among.
This story begins in 1967 at
Tottenham Town Hall; Spurs were
bringing home the FA Cup following
their victory. Watching as they
lifted it triumphantly, I remember
thinking: why don’t girls play? Back
home, I put that question in a letter
to my local paper and, in response,
they published an article about
me looking to form a girls’ team.
Before long, there were a dozen
of us in my parents’ living room,
plotting. My father may have been
uneasy about his daughter going to
watch matches, but he never stood
in our way. When I rang the council
to ask about pitches and training
facilities, however, they said I could
have neither; the 1921 ban by the
FA prevented women from playing
on grounds under its control. It
didn’t matter that we had a group
of girls who desperately wanted to
play, there was nowhere for us to
train. After another letter to the paper, a Tottenham-based men’s
team contacted me to offer up their training facilities. And after
I put an advert in a football magazine, multiple men’s and boys’
teams invited us to play them. The advert was also seen by a man
who ran a women’s football tournament in Kent. Suddenly, we
had contacts for female players; we formed regional teams and
leagues and then the Women’s Football Association.
It was never easy; I’d get home from my day job as secretary
to the sports editor of The Sunday Telegraph and run upstairs to
work on the team, the league and the women’s association. We
didn’t pursue the FA with marches and petitions – but through
our work and regular contact, we demonstrated we were serious,
and that we weren’t going away. You could call it soft diplomacy.
Three years later, the FA lifted the 1921 ban. It was a huge
moment. While the era saw the growth of the women’s liberation
movement, the work I was doing wasn’t through a lens of
feminism, I was just stubborn; it was irritating not to be allowed
to do something and it needed to be addressed.
Today, I’m the only surviving original officer of the association
and I want to make sure our story isn’t lost. I managed to trace
all of the players who played for England under the Women’s
Football Association over the past five years while writing A
History Of The Women’s FA Cup Final, a book I co-authored.
And, last October, when England played the USA at Wembley,
they celebrated the first England team of 1972.
I felt emotional as Leah Williamson and Jill Scott presented
the squad with their caps. It was a big moment for the girls.
Yes, many of them are grandmothers, but they’re still my girls.

1 1 8 | J U LY/A U G U S T 2 0 2 3
 Game changers

‘ My d a u g h t e r r e m i n d s g i r l s t h a t t h e i r a b i l i t y
to p l ay p r ofe s s i o n a l ly d i d n ’ t co m e ea s i ly ’
Amanda Williamson, 51, is often
cited by her daughter – Lionesses
captain and Arsenal skipper
Leah – as one of the biggest
factors in her success.

When picking up our tickets for

last year’s Euros final, a letter fell
from the envelope. It was from my
daughter, Leah, who was walking
out that day as captain of her
country in front of a sold-out
Wembley. It read, ‘This is for you
just as much as me.’ Suddenly
I was sobbing in a hotel foyer.
From the age of 11, my mum used
to put a cap over my cropped hair so
I could play for my local Bletchley
boys’ team. At 13, a parent grassed
me up and I had to quit.
Two decades later, my six-year-
old daughter told me she wanted to
play football. She was accepted on
to a local boys’ side and never got
any grief from her teammates, but
at matches, parents of boys on the
opposing team would shout out,
‘You let a girl beat you?’
As she rose through the ranks,
I’ve only once needed to pull Leah
up on her attitude. It was during her
first game after making the Arsenal
Under-10s, while several others
awaited selection. ‘Other girls
looked like they wanted it more,’
I told her. ‘You were lucky enough
to be given a spot; you need to dig
deep.’ No matter what the game has
thrown at her since, she always has.
Leah’s ruptured ACL means that
she can’t play at this year’s World
Cup – there are no words I can say
to make that better. But we’re
pragmatic and understand the
task ahead. And she knows that, as
her mum, I’m there whenever she
needs me. On the good and bad
days; to bring ice, cook, clean and
– most importantly – help her take
her mind off it so she can have fun.
I’m so proud of Leah, especially
for how grounded she’s stayed.
She knows how important it is to
remind girls coming through that
it wasn’t always this way; that this
wasn’t easily won.

J U LY/A U G U S T 2 0 2 3 | 1 1 9
1 2 0 | J U LY/A U G U S T 2 0 2 3
With restrictions on travel
and hook-ups behind us,
the dirty weekend is
having a second coming.
Only, before you snigger
at the squeaking
bedsprings of a well-
romped seaside B&B, this
time it’s sexologist-
approved. WH makes the
case for the lay-cation

WORDS:
GEMMA ASKHAM

J U LY/A U G U S T 2 0 2 3 | 1 2 1
By day, the resort looks like any other harbour in
the south of France, if you can get past the fact
that no one has any clothes on. But by night, the
promenade once packed with holidaymakers
becomes a sexually motivated catwalk. There’s
a woman in crotchless PVC pants and little else,
a man led along by a harness attached to his
scrotum and… Laura*, a 42-year-old business
analyst dressed in a modest midi dress and willing
her Aperol spritz to arrive. It’s her first night at
Cap d’Agde, a swingers’ and naturist resort where
clothes and monogamy are optional. But while
Laura’s outfit marks her out as a first-timer,
there’s nothing unplanned about her holiday.

After a year in which she BREAK FROM

supported her mum through
chemotherapy, experienced a
close family bereavement and
navigated a pandemic-paused
sex life, Laura had her ‘f*ck it’
moment. She booked the trip
last summer and brought her
boyfriend along with her to see
if being surrounded by shagging
could reignite their desire. It did.
‘Hot tubs, red velvet, leather beds,’
she says, reeling off the horny
cues. ‘Yes, it’s all a bit cliché,
but it works. It felt like we were
in a permanent fantasy.’ Save
for the reception, bar and open
areas, nudity was allowed
everywhere – and with it, sex,
with some couples swapping
partners on the sunloungers by
the rooftop pool. And while Laura
and her boyfriend decided to opt
out of the swinging sessions, the
very idea of them was motivation
enough to run back to the hotel
room together. ‘I’ve never felt
more attractive or sexually
confident in my life,’ she recalls.
‘The thrill of other people
admiring us made for super-
hot sex when we were back in
our room. It reminded us that
we were sexually attractive, not
only to each other, but to other
people. We’d planned to go for
a couple of nights. We ended
up staying for two weeks.’
TRADITION
Booking a break that puts sex on
top – or any position you like it
– is on the up. Trend forecasters
at Booking.com cited ‘pleasure
pilgrimages’ as a key theme for
2023, with more than a third of
the travellers it polled expressing
a desire for a holiday focused
on sexual wellbeing. A rise in both
resorts dedicated to fetishes and
bondage and polyamorous retreats
is on the cards, too; Cruise Ship
Mingle, a dating app that connects
singles and couples-who-swap
so they can, quite literally, be in
the same boat, saw a 500% rise
in members post-pandemic.
Meanwhile, one of the more
stimulating dates on the UK
festival scene is Swingathon – a the UK on a downturn reminiscent
Glastonbury for the swinging crowd of the economy. But some travel
that launched in July 2021 and has insiders foresaw the pleasure boom.
little to do with 1920s dancing. Not In 2020, boutique hotel directory
that the exhibitionists are the only Mr & Mrs Smith – founded on the
ones putting the ‘lay’ into playtime. principle of the ‘naughty weekend’
Therapy service Self Space will – worked with trend forecaster The
host its first overseas retreats Future Laboratory to plot the next
this summer, with workshops on decade of romantic travel. They
relationships, sex and pleasure predicted that by 2030, romance
at Pikes Ibiza and Nobu Hotel will encompass a more expansive
Ibiza Bay – both bougie enough view of sex, with polyamory
to tell your line manager about. becoming more mainstream.
That holiday horn is having a Think: hotel rooms with three beds
moment might surprise you in light and ‘polymoon’ packages alongside
of recent headlines; studies put traditional honeymoons. Expect
current levels of sexual activity in to find CBD lube on bedside tables,

1 2 2 | J U LY/A U G U S T 2 0 2 3

breathwork exercises at the
breakfast buffet and sensory hotel
suites that offer guided erotic play
journeys via aural and augmented
reality simulation.
While there’s still seven years
to go to see if there will be three
bathrobes in your hotel room
instead of two, Richard MacKichan,
editor-in-chief at Mr & Mrs Smith,
is seeing hotels mounting the trend
already. ‘A post-pandemic desire
for closeness, intimacy and escape
has placed a renewed emphasis
on hotels being a sexier prospect,’
he tells WH. ‘A growing crop of
forward-thinking, culturally
‘The thrill of other
people admiring us
made for super-hot sex’
attuned hotels are making
a more concerted effort to be
more sexually open – and in
cooler, less gimmicky ways
than in the past.’ Take Sinner
in Paris, which has replaced
the £5 pack of Pringles in the
wardrobes with riding crops and
peepholes. Soho House stocks
high-end lubes in its minibars,
Puglia’s Castle Elvira hosts nude
life-drawing classes, while Big
Sur’s Post Ranch Inn has been
known to slip a tantric couples’
massage on to its spa menu.
Sun, sand and sex
BEDDING IN
For Laura, it was living (and loving)
in a small flat during the lockdowns
that sank her sex drive into a sex
drought. But for many, the intimate
fallout from the pandemic went
beyond feeling turned off. So says
Madalaine Munro, a sexologist who
specialises in sexual connection.
‘I think the pandemic brought
a collective existential crisis as
people reflected on what freedom
and purpose meant to them,’ she
explains. ‘We saw it with the Great
Resignation, where a movement of
people began seeking more from
work, and this wave is also taking
place in sexuality and relationships.
People are asking, “Is this really
what I want [from a relationship]?”
And, if it isn’t, “What do I want?”’
Supporting the search for
answers is a cultural shift that’s
reframing sexual experimentation
into an act of empowerment.
Munro credits TV shows such as
Sex Education and The White Lotus
for igniting longing and expanding
people’s ideas of what might be
possible for them sexually, although
there’s another platform playing a
role in this story, too. ‘When people
publicly share their sex and dating
stories on TikTok, this rise in sexual
vulnerability goes a long way to
lessen shame,’ she explains. ‘Sexual
experimentation is a huge catalyst
for increased
self-worth, as
through it you
discover what
you like, you
learn to ask
for what you
like and you
realise it’s safe
to receive what you like. Benefits
of finding your voice include more
self-confidence, body acceptance
and even healing past trauma.’
This resonates for Abby*. Having
being assaulted by an ex in her early
twenties, she wanted to reclaim her
sexuality on her terms. Bolstered
by the current climate of sexual
openness on social media and
podcasts, the graphic designer
booked a trip to a liberal sex club
in Berlin with her boyfriend for
her 36th birthday. ‘I walked in the
entrance and there was nothing
J U LY/A U G U S T 2 0 2 3 | 1 2 3
Sun, sand and sex
outlandish, but downstairs was
a different story.’ Among the
scenes in the rooms below was
a man dancing the two-step in
nothing but a pair of glasses and
another in full military uniform
leading a woman wearing a dog
collar. ‘It was like being in Alice
In Wonderland or Cirque du Soleil.
The atmosphere was fabulous
– everyone minding their own
business and being who they are,
or who they wanted to be for that
night.’ As people had sex on swings
and beds, Abby and her boyfriend
joined in. ‘We didn’t get involved
with others, only ourselves in the
middle of a room full of other people
enjoying pleasure. It felt liberating
to express this part of myself,’ she
says, before adding one caveat
regarding the, er, fluids. ‘If I think
about the reality of it, god only
knows what you’re lying on.’
THAT HOLIDAY BUZZ
Ignoring the stickier parts of the
human experience, one aspect of
the sex holiday that seduced both
Laura and Abby was anonymity.
Abby had dabbled with sex clubs
in the UK, but always felt on edge.
‘At Killing Kittens [sex-positive
parties in London], there was
always a risk I’d bump into
someone I knew. But being
in a foreign country and not
speaking the language made
for a liberation bubble.’ Munro
believes that identity is built
into your surroundings and the
responsibilities you have within
them. A change of scenery can
activate different parts of your
character, increasing sexual
freedom. ‘A sex holiday may
lower your inhibitions to try new
things, as the shame associated
with surroundings or roles is
diminished,’ she says. In other
words, ‘Mummy’ being handcuffed
feels less confronting in a German
sex den than it does beside a pile
of just-ironed school uniforms.
Then there’s the obvious break
from routine, which doesn’t just
apply to work and supermarket
runs, but the once-a-fortnight
missionary. ‘Sexual habits build
like any other habit and the neural
pathways are deeply formed over
time,’ she adds. ‘Holidays can help
your sex life because they interrupt
1 24 | J U LY/A U G U S T 2 0 2 3
the repetitive nature
of your patterns
– even in bed.’
‘If we want sex to be
Someone else
fluent in breaking good, we have to be in the
bedroom habits is
Lacey Haynes, a sex
and pleasure coach
moment, not in our minds’
who you may know from the wildly
popular Lacey & Flynn Have Sex
podcast, where she and partner
Flynn Talbot do it (yes, it), on air.
The podcast ended in December
2022, but Haynes and Talbot have
packed the nuggets that took them
from a largely sexless long-term
relationship to doing it on air into
a book called Come Together: The
Secret To Deep, Meaningful, Elevated
Sex. Holiday sex is a key pillar.
‘When you’re busy, pressurised
and stressed with daily life, you’re
in a state of physical contraction
– which is why women sometimes
have issues with penetration and
enjoying intercourse – and you’re
mentally closed off from each
other,’ Haynes explains. Ironically,
on holiday, you leave the baggage at
home. It’s this, she believes, that’s
the secret to sexual satisfaction.
‘Sexual connection is all about
presence and showing up; if we
want sex to be good, we have to
be in the moment, not in our
minds. And that’s so much easier
on holiday, when you feel open,
playful and free.’
BEST LAID PLANS
So, if you want to plan a lay-cation,
what’s the advice that Thomas
Cook won’t tell you? First, drop
your sexpectations. ‘If you put
a lot of weight on something as
emotional as sex (“in three months’
time, we’re going away to have the
best sex of our lives”) the chances
are it won’t happen,’ says Haynes.
‘It’s like Christmas: when there’s
so much riding on it, stress and
tension take over.’ She’s speaking
from experience. Last July, she
and Talbot planned a trip to Greece
with the very specific goal of having
lots of anal sex. What actually
happened was lots of time spent
with kids and grandparents, and
absolutely no window for the bum.
Instead, one day they stopped the
car to take photos and ended up
having impromptu sex at the top of
a remote mountain (which, Haynes
believes, was even better than
the sex they’d originally planned).
Next, don’t expect to have wild
sex the instant the hotel door closes
behind you. ‘If your life has been
fraught with stress and busyness
just to get on holiday, there’s going
to be a requirement for unwinding
and maybe clearing the air with
each other. When you first get on
holiday, reconnect: lie on the bed
together, take a nap, maybe give
each other a massage.’ Oh, and
once you’re having the good holiday
sex, make sure you bring it home
with you. ‘If the sex and intimacy
experienced on holiday isn’t
integrated into life at home,
it can lead to resentment and
create disconnection,’ says
Munro. ‘Instead, think: how can
this experience be a platform for
upgrading our relationship?’ If it
sounds insurmountable, it comes
down to nailing what’s getting in the
way of feeling intimately connected
at home, be that spending too much
time scrolling or too little time in
each other’s company.
Back home from Berlin, Abby’s
still coming down from the high.
‘It was such an enlightening and
refreshing experience, something
I wanted to do for myself. I’d
definitely keep an open mind if
other opportunity for a sex holiday
came up.’ Meanwhile, Laura is
getting plenty of mileage out of
the two outfits she bought in Cap
d’Agde. ‘One was an Aubade lace
bodysuit and transparent slip. The
other is a bondage-style basque and
the kind of heels that I’d normally
dismiss as being tacky, but actually
made my legs look great.’ Helpfully,
both outfits have become shorthand
for: let’s have sexy sex. ‘I might put
a piece on as a surprise, or he’ll
leave one out on the bed and we’ll
reminisce about the holiday and
how hot it was.’ While the souvenirs
go some way to keeping the holiday
alive in their bedroom, Laura has a
dirty secret. ‘We’re thinking about
going again this year.’
 For a sensual For outdoor For a buzzy For sexy For anything
PHOTOGRAPHY: GETTY IMAGES; STOCKSY. *NAMES HAVE BEEN CHANGED

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 The so-called ‘skinny
jab’ semaglutide
is now available on
the NHS, with side
effects ranging from
nausea to fatigue. WH
investigates the new
hunger for thin – and
those taking a stab in
the dark to get there
WORDS L AUREN CL ARK

BY A THIN-JECTION?

Th
up, b e scienc
conc ut the e stac
erns re ks
to ch are rea
ew o l
ver
 When Isobel Turner* heard rumours that
there may be more to Kim Kardashian’s
recent weight loss than a dedicated
healthy-eating and workout routine, she
was intrigued. The 37-year-old PR from
Swindon had been working with a PT
for years. But time for herself had been
harder to come by since becoming a
parent and going freelance. And with
gym visits the exception, rather than the
rule, and sugar-based snacking an evening
ritual, she found herself persistently
above her goal weight. All it took was
a simple Google search to discover that
the drug rumoured to be behind the star’s
1st 2lb weight loss was Ozempic – an
injectable medication for type 2 diabetes.

1 2 8 | J U LY/A U G U S T 2 0 2 3

Almost as swiftly, Isobel purchased
a month’s supply for £195 via an
online pharmacy. The only hurdle?
A consultation, via email. Within
days, she was self-injecting a 0.25mg
dose into her stomach on a weekly
basis. The change to her appetite
was instant. ‘I’m hit by a wave of
terrible nausea, like pregnancy
morning sickness,’ she tells WH; a
nausea that put paid to her desire to
eat anything in the evening – sugar-
laden or otherwise. The effects fade
throughout the week before she
administers a fresh shot. So far,
she’s 3lb down in a fortnight.
Moving the needle
Talking about weight loss feels as
below the belt as a pair of mid-90s
low-slung jeans. And yet, both have
made a resurgence over the past
year. The thin-jection buzz began as
a whisper in celebrity circles; that a
drug called Ozempic – and its sister
brands Wegovy (also an injectable)
and Rybelsus (a tablet) – could
get you lean by suppressing your
appetite. In September 2022,
US talk show host Andy Cohen
broke rank when he tweeted that
celebrities were mysteriously
showing up to his show 25lb lighter,
asking, ‘What happens when they
stop taking #Ozempic?’ Rumours
that it had become Hollywood’s
worst-kept secret were made
weightier when The Guardian
reported that a number of actors
and musicians had told the outlet
that they ‘personally’ knew high-
profile people using it. A Variety
exposé shed more details: A-listers
were singing the drug’s praises on
the encrypted messaging app Signal
and paying $1,500 (£1,200) for
a month’s supply. And while the
*NAME HAS BEEN CHANGED. †SOURCE: THE NEW ENGLAND JOURNAL OF MEDICINE
identity of its users remains hushed
up, accusations were no longer
being whispered by
this year’s Oscars.
‘Everybody looks so
great,’ said Jimmy
Kimmel, opening the
ceremony in March.
‘When I look around
this room, I can’t help but wonder,
“Is Ozempic right for me?”’
Where this story diverges from
any other celebrity diet fad is here:
that same month, NHS England
announced it would offer the
weight-loss injection Wegovy for
free this year, after the The National
Institute for Health and Care
Excellence (Nice) found it to be
safe, effective and affordable (Wales
is expected to follow, with Scotland
reviewing it at the time of writing).
As people slim down, profits for the
medications’ Danish manufacturer
are filling out; Novo Nordisk saw
sales of weight-loss treatments rise
84% in 2022 to £1.9bn. No wonder
Morgan Stanley predicts the weight-
management medicine market is
about to balloon to £43bn in seven
years. But is this trend something
to be celebrated?
Take a stab at it
If you’re curious how these drugs
work, meet gut hormone GLP-1.
‘When most people eat, their levels
[of GLP-1] go up, causing them
to feel satisfied,’ says Harvinder
Chahal, consultant endocrinologist
at Imperial College Healthcare
NHS Trust. ‘But patients with
type 2 diabetes lack this.’ In 2012,
a compound called semaglutide
was created. It works as a receptor
in the intestine to help the pancreas
release the right amount of insulin;
and Ozempic, Wegovy and Rybelsus
are all different brand names for
this very compound. Before long,
doctors began to notice a trend.
While semaglutide improved blood
sugar levels, patients – who felt
let
a jab our
uld e y t?
Co u hav eat i
yo and
e
cak
Worth a shot?
WHAT OBESITY CURRENTLY
COSTS THE NHS EVERY YEAR
fuller, sooner – also reported weight
loss. A global study†, published in
2021, found that a third of those
with a BMI of 30 or more who took
semaglutide weekly lost more than
a fifth of their body weight. After
68 weeks, the average weight loss
per participant was almost 3st –
results that had previously only
been possible with weight-loss
surgery, said the study’s authors.
Before this year, Ozempic and
Rybelsus were the only form of
semaglutide available on the NHS,
both for type 2 diabetes. But results
such as these mean that Wegovy
will soon be offered on the NHS for
weight loss, regardless of whether
the patient has type 2 diabetes.
Rollout was scheduled for this
spring, but shortages caused by
unprecedented demand have forced
an indefinite delay. There will be
caveats, of course: patients must
have a BMI at the top of the obese
range (usually around 30) and a
weight-related health condition,
such as high blood pressure or heart
disease; the drug can be taken for a
maximum of two years, and it will
only be offered by specialist weight-
management services – which have
capacity for about 35,000 patients
a year. But if you fail to meet these
criteria, Boots, Superdrug, Lloyds
Pharmacy and Asda will also offer
Wegovy to private patients with
a prescription via online doctor
apps for around £200 per month.
J U LY/A U G U S T 2 0 2 3 | 1 2 9

WHAT THE WEIGHT-MANAGEMENT
MEDICINE INDUSTRY COULD BE
WORTH IN THE NEXT SEVEN YEARS
In the wrong hands
But that hasn’t stopped people who
aren’t obese from buying semaglutide
online. Sam Mercer*, 32, who
describes themself as ‘slightly
overweight’, was able to order
Rybelsus tablets (£300 for three
months) by tweaking their details
on an online form so their BMI fell
into the obese range. They lost 2st
in a year and now continue to take it
‘for maintenance’. For Isobel – who
isn’t obese either – it was the ease of
access to Ozempic that shocked her.
‘I couldn’t believe there wasn’t even
a Zoom or phone consultation before
they dispensed it.’ Online weight-
management services will issue a
prescription after the patient has
completed a consultation. ‘Of course,
online, it’s easier to be untruthful,
as face-to-face providers will have
weighing scales and physical
oversight of the patient,’ says Abbas
Kanani, superintendent pharmacist
at Chemist Click UK, with the crucial
caveat that doing so is dangerous
and emphatically advised against.
Diabetes drugs can also be sold
‘off label’ (when a medication is
prescribed for a reason other than
what’s stated on its product licence).
Perhaps unsurprisingly, health
professionals such as Dr Chahal
are worried. On some websites, it
isn’t possible to verify the quality
of the weight-loss injection you’re
buying, and not being under
medical guidance opens you up
to complications. Semaglutide has
strict dosage guidelines because
the strength needs to be gradually
increased. And if someone doesn’t
1 3 0 | J U LY/A U G U S T 2 0 2 3
lose weight, they could have
underlying hormonal problems,
such as thyroid issues, PCOS or
excess cortisol – all of which require
medical support beyond Dr Google
and a form full of fibs. Then there
are the side effects, which can
politely be described as ‘grim’.
According to Ozempic’s website, the
most common are nausea, cramps,
diarrhoea, acid reflux, vomiting
and constipation. But possible
repercussions may also include
pancreatitis, low blood sugar, vision
problems, allergic reactions, kidney
issues and even thyroid cancer.
Ahmet Ergin is an endocrinologist
and founder of the diabetes
YouTube channel SugarMD. He
tells WH that he hasn’t seen major
complications in patients – but, he
notes, that doesn’t mean he won’t.
‘There’s no way of saying what the
long-term risks are unless we use
the medications for 20 years and
then look back retrospectively
and find problems.’ And previous
weight-loss solutions have caused
issues. In the past six decades, more
than two dozen have been approved,
only for serious side effects to
come to light, including heart valve
damage, strokes and a fatal lung
condition called primary pulmonary
hypertension. One drug, the
amphetamine-based Tenuate
Dospan, was linked to short-term
anxiety, insomnia and delusions,
as well as long-term psychosis. All
of which may leave you wondering
why Ozempic and Wegovy have
received Nice approval – a status
that requires rigorous safety
testing. A recent investigation
by The Observer found that some
experts who publicly praised
the jabs had received payments
from drug-maker Novo Nordisk
– including one professor who
advised Nice. Reporters found that,
over three years, Novo Nordisk paid
£21.7m to health professionals and
organisations in what the newspaper
called an ‘orchestrated PR campaign’
to boost its UK influence. Recipients
maintain they weren’t influenced by
donations and Novo Nordisk insists
the payments never broke any rules.
It added that it was ‘committed
to working in a transparent and
ethical manner with policymakers
and adheres to the strict regulatory
and legal frameworks that
govern both our industry and
parliamentary best practice’.
Worth the weight?
You’d be forgiven for weighing up
the integrity of a money-making
injection for weight loss when, in
theory, diet and exercise could get
the job done safely. Particularly
when demand for semaglutide
led to a global shortage earlier
this year, meaning that type 2
diabetes sufferers couldn’t get it.
Dr Chahal believes there’s a place
for semaglutide as an obesity drug
that helps people swerve bariatric
surgery, which is offered to those
with a BMI over 40 who have an
associated comorbidity. It could
also help trim the £6.5bn that
obesity currently costs the
NHS. But doctors say these
medications should serve
as a catalyst to lifestyle
change. ‘I tell all
my patients
that if, after
six months,
they

Do
re the
all se
y
ea do inje
rn en cta
th ou bl
eir g es
cr h to
us
t?
haven’t changed the way
they eat or their activity
levels, they’re going to gain
the weight back,’ shares Joseph
Arulandu, a doctor who specialises
in obesity medicine. ‘It has to be the
drug plus lifestyle modifications.’
Indeed, a 2022 study, published in
Diabetes, Obesity And Metabolism,
found that one year after stopping
weekly semaglutide injections,
participants regained two thirds
of the weight they’d lost. Without
lifestyle changes, appetite and
cravings returned with a vengeance.
While this reiterates the jab’s
effectiveness, it doesn’t address the
issue of weight-loss medications
PHOTOGRAPHY: SUN LEE; GETTY IMAGES. DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK
finding an audience among already
slim women. The NHS-advised
daily calorie intake for women is
2,000 and the recommended pace
for healthy weight loss is 2lb per
week. If semaglutide suppresses
appetite, aren’t these drugs open
to abuse? Consultant psychologist
Elena Touroni, co-founder of
The Chelsea Psychology Clinic,
certainly thinks so. ‘In reality,
those who are most likely to take
medications for weight loss –
outside of medical advice – are
probably suffering from low
self-esteem and body-image issues,’
she tells WH. ‘Their
relationship with food may
already be an unhealthy one.
And for those struggling with
disordered eating, pharmaceutical
tools can be damaging because
they offer a shortcut to managing
weight. The way we regulate
eating is through learning different
strategies, such as tuning into our
body’s hunger cues and exercise.
Once someone develops a shortcut,
they may feel like they no longer
need to practise healthy habits.’
Instead, Dr Touroni advocates
an old-school approach – caring
for your body via what you put in
your stomach, rather than what
you stab into it. ‘It’s about enjoying
food, having a varied diet and
incorporating movement and
exercise into your days,’ she argues.
It’s also an approach Isobel is
coming back around to. ‘Ozempic
seemed the easy option to drop a
dress size, but the constant nausea
is so bad that it’s not worth it,’ she
admits. ‘I think I’ll get a personal
trainer again and lose weight in
a slower, but more pleasant, way.’
When prescribed by a medical
professional to help battle obesity
and diabetes, these medications
can be powerful tools. But while
society’s obsession with shortcuts
has shifted focus on to the injection,
it’s what accompanies that quick
jab that’s most vital – using it under
supervision, with good nutrition,
exercise and lifestyle changes.
Ozempic and its kind remain a
weighty issue; only time will tell
what effect the industry’s sizeable
growth will have on people’s figures.
Because with weight loss – as with
just about everything else – if
something sounds too good to
be true, it almost certainly is.
Worth a shot?
‘I TOOK RYBELSUS,
DESPITE BEING A
HEALTHY WEIGHT.
HERE’S WHY YOU
SHOULDN’T’
‘I’m a 30-year-old,
with a BMI in the
normal range,
living a fairly fit and
healthy lifestyle.
I know weight-
Lauren Clark,
30, health and loss ‘quick fixes’
lifestyle writer are pretty much
always a bad idea.
But that didn’t
stop the buzz around semaglutide
piquing my interest earlier this year.
Despite being largely happy with
my figure – a relationship built over
time – I wasn’t averse to the allure
of acquaintances I hadn’t seen for
a while telling me I looked amazing.
In the end, curiosity – and, let’s be
real, vanity – got the better of me.
Which is how I came to pop a
Rybelsus tablet one morning, 30
minutes before my first meal – a
decision I swiftly regretted. Within
an hour, I was crippled with nausea
like I’d never experienced before.
When I thought about my
breakfast – Greek yoghurt topped
with berries, nuts, chia seeds and
honey – I found myself running
to the toilet to vomit. I was sick
multiple times, and it took three
days for the nausea to fully subside.
My appetite dulled for a week.
I’ve since read that these drugs are
thought to work, in part, by tricking
your brain into thinking food is
disgusting. Under medical
guidance, my dose would likely
have started smaller and been
steadily increased, swerving
the nausea and vomiting. If
A-listers are using medication
to get lean, I think there’s a duty
of care to let us know – rather
than us mere mortals thinking
they’re simply on point with
their macros and smashing PBs.
But the experience taught me
an important lesson: only take
prescription medication if it’s
actually prescribed to you.’
J U LY/A U G U S T 2 0 2 3 | 1 3 1
 I L L U S T R AT I O N S :
SPENCER WILSON

1 3 2 | J U LY/A U G U S T 2 0 2 3
 Those born between 1997 and 2012 now make up more than a fifth of
the workforce – and while they might have strong opinions on your
jeans, it’s not the only thing they care about. From healthy boundaries
to prioritising mental wellbeing, WH makes the case for growing down…

J U LY/A U G U S T 2 0 2 3 | 1 3 3
Things that keep you
up at night: climate
change? Obviously.
Trump’s 2024
electoral prospects?
Naturally. Gen Z?
Admit it, you’re
as baffled by the
generation behind
you as you are about
NFTs. But while their
TikTok dances warrant
an eyebrow raise,
there’s one area
they’re smashing.
Some 70% of them
describe themselves
as healthy*, with over
half using wearables LESSON 1
to monitor their
health and a majority STOP OBSESSING employment promised after
OV E R YO U R J O B
putting emotional university – job security, housing,
high wages – due to the recession
wellbeing at the heart Unlike millennials, who grew up in the late 2000s.’ Gen Z, she
of their identity. with a lopsided work ethic that
saw them toil away at the expense
notes, took one look at us and said
‘no thanks’. As Dr Filby points out,
‘They’ve grown up of their wellbeing, Gen Z have ‘Their boundaries for work-life
observing our work- figured out how to stand up for
themselves. A 2022 survey by
balance are a clear reaction to
that girlboss, hustle culture.’
life balance and the online learning platform
TalentLMS found that they’re Be more Gen Z:
relationship with willing to hold out for the things Ignore work emails when
social media,’ that matter to them: paid mental you’re OOO. ‘Recognising the
health leave, hybrid or remote negative impact overwork is
says Eliza Filby, a work and greater diversity and having on your life will help you
(millennial) historian inclusion. If they don’t get them, to stop glamorising it,’ explains
they’ll walk away – and in the Elena Touroni, a consultant
of contemporary meantime, they’ll ‘quiet quit’, psychologist and co-founder of
values who studies
INTERNATIONAL JOURNAL OF OBESITY; ADVANCES IN PREVENTIVE MEDICINE

scaling back to doing their salaried The Chelsea Psychology Clinic.

hours and nothing more. Which, Get into the habit of deleting
*SOURCES: THE LINUS GROUP; EUROPEAN INSTITUTE OF INNOVATION

generational
AND TECHNOLOGY; CIGNA; GLOBALDATA; BERENBERG RESEARCH;

in truth, is how people used to
differences. ‘And treat work in the olden days. ‘The
overwork culture started amid the
they’ve decided to economic upheavals of the 1980s,
take a new approach.’ where there were no longer “jobs
for life”, and the digitalisation of
So in matters of the workplace in the 1990s aided
physical and mental by the rise of the BlackBerry,’
explains Dr Filby. ‘Millennials
health, is it time to grew up with work being central
be more Gen Z? to their identity, but without
the traditional rewards of the
your email app from your phone
as you turn on your out of office.
Uncouple your identity from
your job title. ‘There’s much to
be said for Gen Z’s transactional
view of jobs and savvier approach
to money – they’re estimated to
have an average of 15 different
employers and five different
careers over their working life,’
notes Dr Filby. Repeat after us:
you are not your job.

1 3 4 | J U LY/A U G U S T 2 0 2 3

LESSON 2
SEEK SUPPORT
F O R YO U R
M E N TA L H E A LT H
Gen Z are placing more emphasis
on mental health than anyone alive
before them. ‘They’ve grown up
being taught that their mental
health is as important as their
physical health – whereas
millennials were conditioned
to focus on the latter,’ explains
Dr Filby. According to a report
by Deloitte, many Gen Z-ers say
it’s their top priority. A bigger
question, of course, is why?
On the surface, the signs aren’t
good. They’re often described
as the ‘depressed generation’;
according to one survey*, 91%
of 18 to 24-year-olds reported
feeling stressed compared with
the average of 84% across all age
groups; a statistic that shouldn’t be
surprising given they’ve come of
age during a period of acute climate
anxiety, a cost of living crisis and
a global pandemic. All of which
has been exacerbated by growing
up with social media, which has
been linked to spikes of isolation,
loneliness and low self-worth. They
have a lot to contend with – but,
Gen Z are embracing
therapy as mental
health becomes
a top priority
despite this, they’re better than
older generations at seeking
support; over a third say they’ve
worked with a mental health
professional at least once. By
talking through problems, you can
develop a vocabulary that allows
you to properly identify and
express your woes – as well as a
toolkit for those days and weeks
when you aren’t feeling yourself.
Be more Gen Z:
Don’t be afraid to seek out
therapy. Research shows that
talking through your problems
early – rather than squashing
down your feelings and retaining
a stiff upper lip – can lead to
more effective treatment. And...
The earlier you open up, the
better. ‘The younger you start
this process, the sooner you’ll be
able to get an “emotional map”
of your tendencies and patterns,’
says Dr Touroni. While talking
therapy is available on the NHS,
waiting lists can be long. If going
private isn’t an option for you,
it’s worth getting in touch with
charities such as Mind, Rethink
Mental Illness and Turning
Point. For more information,
see mind.org.uk.
Generation gain
LESSON 3
K N O W T H AT
WELLNESS IS A
M A R AT H O N , N O T
A HIIT CLASS
While millennials and Gen X tend to
have an ‘all or nothing’ view of health
– weeknight drinks followed by a
6am-er at Barry’s Bootcamp – Gen
Z are more measured. They drink
20% less alcohol per capita than the
generation above* and 64% have
never smoked, compared with 38%
of millennials who still light up
regularly*. A Les Mills survey found
that Gen Z-ers work out more than
their elders, with 87% doing so
at least three times a week. Above
all, they know fitness is about so
much more than balancing out last
night’s daiquiris, and that small
tweaks can have an impact. Dr
Touroni believes this is to do with
education. ‘Millennials grew up
when health may not have been
such a point of discussion;
Gen Z have been immersed in its
importance from the off,’ she says.
‘Humans are tribal. So if everyone
in our “tribe” is living a certain way,
we’re more likely to do the same.’
Be more Gen Z:
Have clear objectives with your
health. ‘We need to feel connected
to our goals to stay motivated and
that’s where our emotions come
in,’ notes Dr Touroni. ‘If you want
to work out three times a week
and you wake up one day feeling
demotivated, visualise how you’re
going to feel after you’ve been to
the gym – the rush of feel-good
hormones and the satisfaction at
pushing through your reluctance.’
Moving more is a good start. One
study* found those who exercised
for 30 to 60 minutes three times a
week naturally ate more nutritious
food. Research* also shows getting
a sweat on is invaluable for sleep.
J U LY/A U G U S T 2 0 2 3 | 1 3 5
LESSON 4

G E T O N B OA R D
WITH DIRECT
AC T I O N

As you might well expect from a

generation that has Greta Thunberg
as its figurehead, Gen Z are better
at protesting than many of their
predecessors. They seem to realise
the power of disruption, says Fiona
Yassin, a psychotherapist
specialising in working
with those aged
11 to 26 years old,
and founder of
mental health
facility The
Wave Clinic. ‘This
generation doesn’t
just have stronger
opinions than the
generations before
them, they’re also more
likely to voice their views and take
a controversial stance.’ The activists
who tried to stop HS2 by living in a
tunnel near Euston station? Half of
them were Gen Z. The person who
went on hunger strike in protest
against plans for the UK’s
first deep coal mine in 30
years? Gen Z. The two
who threw soup at a Van
Gogh? Gen Z, through and
through. ‘It’s unsurprising
that they’re more politicised
– activists compared with
millennial “clicktivists”,’ says
Dr Filby, who points to a less
deferential school system and
the ability to use their voices on
social media. Part of the appeal, she
believes, is the sense of community
it delivers. ‘While millennials are
quite an individualistic generation,
Gen Z like collaboration and
allyship. There’s evidence that
they’re more inclined to share Be more Gen Z: 
*SOURCES: UNIVERSITY OF SUSSEX; BMJ OPEN; NATURE

the praise and prefer working Got a bone to pick? Do Feeling fairly content? Try
in groups.’ Protest isn’t just something about it. A study fostering a sense of community.
WORDS: STUART HERITAGE; LAUREN CLARK.

good for society, it’s also good
for you. Studies link activism
with lower levels of depression,
while feeling you lack agency is
a cause of anxiety. So while we’re
not advocating gluing yourself to,
well, anything, it’s worth noting
that fostering a mindset of activism
is a valid health intervention.
by University College London
found that persistently
engaging in negative thinking
patterns may raise the risk of
Alzheimer’s disease. Protesting
can get your brain in a more
positive space and research*
has linked it to greater
happiness and self-esteem.
Research has shown that doing
activities, such as volunteering
in your local area, also bring
benefits to your wellbeing.
A study* found that mental
health dramatically increased
for those who do their bit up
to the age of 40, at which point
the boost levels off.

1 3 6 | J U LY/A U G U S T 2 0 2 3
 Generation gain
LESSON 5

BECOME A Along with the solo education

NEW KIND OF
‘A R M C H A I R
EXPERT’
If you’re going to harbour envy of
anything when it comes to Gen Z,
be jealous of how they learn. After
all, they’ve grown up in a world
where the sum total of human
knowledge is at their fingertips.
Want to check how many inches
are in a foot? Want to see
everything that one actress in
a particular film has ever been
in? Want to learn how to bleed a
radiator? In the past, you’d have
to have read a library book, consult
the now defunct Yellow Pages, or,
you know, ask someone. Now it’s
all online. ‘Gen Z have grown up
during a time where they haven’t
been disconnected from the world
at any point,’ says Yassin. ‘These
are the kids that had an iPad at
their high chair and a smartphone
in their pocket since they turned
13 – providing them with outside
information and influence literally
at their fingertips from early on.’
that the pandemic heralded,
it means they’ve long been
accustomed to individually
paced learning – teaching
them to think for themselves,
rather than just memorising
answers. And while they’ve Want to nail a new
skill? The internet
also been exposed to more has all the answers
misinformation, they’re
more wary as a result.
Be more Gen Z:
First, open your mind.
‘Neuroplasticity shows us
that it’s never too late to
learn something new,’ says
Dr Touroni, referring to your
brain’s ability to lay down
new pathways. ‘Acquiring
a new skill or knowledge is
important at all ages as it
helps us evolve and grow.’
Check your sources
thoroughly. ‘Gen Z can get
to information quicker, but
they’re also more subject to
fake news and misinformation,’
warns Yassin. Follow their
lead in learning to separate
fact from fiction.

LESSON 6

that allows them to engage with the

BE MORE
INTENTIONAL
WITH SOCIAL
MEDIA
TV is no longer the top home
entertainment activity. While
boomers, Gen X-ers and millennials
have always favoured the one-way
medium, Gen Z have forced it down
to fifth place, behind music, gaming,
the internet and social media. As
for the latter, they’re as addicted
as us, but more discerning. ‘The
online “brand” was invented by
millennials, but Gen Z have been
more aware of “net rep” (internet
reputation) from a younger age,’
explains Dr Filby. ‘They’re good
at digital compartmentalisation
– using LinkedIn as professional
and Instagram for personal.’ But
TikTok reigns supreme – ‘Gen Z see
themselves as creators rather than
passive consumers,’ adds Dr Filby.
‘They’re using social media in a way
material they want to, scrolling reels
or watching “live” action,’ agrees
Yassin. ‘This means they’re picking
up much more useful information.’
Watching NatGeo on the move, for
example, or engaging with BookTok
– which is creating IRL bestsellers.
Be more Gen Z:
Swap passive viewing for active
engagement. Have a tendency to
mindlessly scroll in front of the
TV? One study* discovered that
using multiple forms of digital
media – ‘media multitasking’
– may lead to memory issues.
Check in with yourself before
you log on. ‘How beneficial
content is depends on your
mindset and mental health when
you’re engaging with it,’ says
Yassin. ‘If you’re not in a good
headspace, it’s unlikely you’ll
search for something that feeds
your brain, which may promote
unhealthy viewing habits.’

J U LY/A U G U S T 2 0 2 3 | 1 3 7
1 3 8 | J U LY/A U G U S T 2 0 2 3
 The
active woman’s
S U N &

S W E A T

guide
With the exception of frozen margaritas, taking
your workout outdoors might be the best thing
about the sun-drenched months. Consider this
your road map to raising your SPF-exercise game

WORDS PHOTOGRAPHY
Melanie Rud Lauren Schulz

J U LY/A U G U S T 2 0 2 3 | 1 3 9
 hen a friend spotted
a red lump on Georgie
W Rutherford’s left
arm in May 2019,
the 34-year-old
professional
triathlete brushed off her pal’s
concern – and forgot it was even
there. But four months later, while
on holiday, Georgie’s brothers
brought up the bump again. Worried
it looked ‘big and angry’, they urged
her to seek medical attention. Even
then, doctors assured her it was a
benign collection of visible blood
vessels. It would be several months
before Georgie had the lump biopsied,
and only then did she learn the news.
‘It was stage 2C melanoma,’ Georgie,
now 38, recalls. ‘I went numb. How
could this have gone from harmless
blood vessels to cancer so quickly?’
During those months, Georgie’s
melanoma had progressed – and
at the time of her diagnosis, doctors
said there was a 60% chance of the
cancer coming back after surgery.
While not the most common of
cancers in the UK, there are around
16,700 new melanoma skin cancer
cases each year, or around 46 every
day – and rates are rising. Since
the 1990s, incidences in the UK
have more than doubled. Still, the
diagnosis didn’t make sense to
Georgie. Though fair-skinned with
blonde hair, she was fit and energetic,
with no family history of skin cancer.
‘I assumed people with cancer felt
sick in some way,’ she explains. But
she didn’t; far from it.
1 4 0 | J U LY/A U G U S T 2 0 2 3
RUNNING
THE RISK
At the time of her diagnosis,
Georgie had recently retired
from her athletic career. Having
competed as a triathlete from
the ages of 18 to 35 – first at the
University of Bath and later at
international level – she would
often spend 12 to 15 hours a week
training outside, more focused
on her workouts than on her
sun-protection habits. ‘I’d put
sun cream on in the summer
or at the beach, but not during
training,’ she says. ‘I’d use some
during long runs or when I was
cycling, but I never reapplied
or wore it during outdoor swims.’
Sadly, there’s a good chance those
habits contributed to her diagnosis.
As many as 86% of melanoma
skin cancer cases in the UK are
preventable, according to Cancer
Research UK, so protecting your
skin when outside – whether
you’re pounding the pavement or
reclining by a pool – is paramount.
What’s more, it’s thought that
outdoor exercise is on the rise
– a hangover from pandemic-
era habits; ONS data reveals that
more than 75% of home workers
left the house to exercise during
the first lockdown, with the trend
continuing the following year.
And while all this time outdoors
is generally a good thing, it could
be having a damaging effect.
*SOURCE: JAMA INTERNAL MEDICINE
Frequent exercisers were found
to have a higher risk for melanoma,
according to one study*, with
the authors concluding that UV
exposure was likely to blame.
 SKIN IN THE GAME

What is
water-
resistant
sun cream?
Formulated to withstand both water
and sweat for up to 80 minutes, these
products contain ingredients that either
help the sun cream better adhere to skin
or create a water-repellent film on its
Vitamin D surface, says Yehiel Amouyal, a cosmetic
is great, but chemist at Bryhel Cosmetic Laboratories.
UV exposure
certainly isn’t In the UK, if a sun cream claims to be
water-resistant or very water-resistant,
it will have been lab-tested using an
internationally recognised method. Still,
there’s a huge difference between what
happens in a lab and IRL, as well as how
much sun cream will come off if you’re
sweating for 80 minutes versus being
submerged in water for 80 minutes, says
Anthony Rossi, an assistant attending
dermatologist at Memorial Sloan
Kettering Cancer Center in New York, US.
If you’re swimming or surfing, disregard
that time claim and reapply any time you
come out of the water. Reapplication is
also key on windy days, as aggressive
gusts can cause the skin’s outer layer
to slough off more easily, exposing
skin to more UV rays. It’s best to opt
for a thicker cream on these days.

J U LY/A U G U S T 2 0 2 3 | 1 4 1
SKIN IN THE GAME

FUN IN
THE SUN
That’s not to say you should walk
away from outdoor workouts. In
fact, staying active has its own
unique benefits in relation to
cancer. Those with higher levels
of physical activity pre- and post-
diagnosis had improved survival
outcomes for 11 different types of
cancers, research shows*.‘Many
types, including melanoma, are
immune-mediated,’ says Elizabeth
Hale, a clinical associate professor
of dermatology at New York
University Langone Health in
the US. ‘When we’re stressed,
immune function suffers, and
exercise lowers stress levels,
meaning activity can help with
a cancer prognosis.’
What all of this does tell us
is that it’s critical to remain
diligent about shielding your
skin from UV damage, says Dr
Hale. Georgie’s approach to SPF
is by no means unique: only half
of UK adults are protecting their
skin while exercising, according
to Cancer Research UK. And we
get it – prioritising SPF during
outdoor workouts is challenging
when your mind is more likely

STYLING: KRISTEN SALADINO. PRODUCTION: TASH GALGUT. HAIR AND MAKE-UP: MADISON LEVETT.
to be on stamina than skin cancer.
Plus, applying sun cream before,

*SOURCES: JNCI CANCER SPECTRUM; CENTERS FOR DISEASE CONTROL AND PREVENTION
much less during, a workout isn’t
as simple as, say, lathering it on
during the average day. You’ve
got water and sweat to contend
with, as well as the need to reapply.
But it’s worth the effort and to
make it a habit you can keep.

Mastering
your SPF ritual
makes activity
even better

1 4 2 | J U LY/A U G U S T 2 0 2 3

PLAN FOR
ACTION
First things first: you should wear
a broad-spectrum sun cream on
all areas of exposed skin. Make
sure the product you pick is
labelled as sweat- or water-
resistant to ensure it’ll last for
the duration of your workout
(learn more in ‘What is water-
resistant sun cream?’ on the
previous spread). Also, try
to plan your outdoor activity
for the early morning or late
afternoon, avoiding the sun
between the hours of 10am
and 2pm, when the UV index is
strongest, says Dr Hale. (The UV
index predicts when ultraviolet
radiation will reach its highest
levels, using a scale of one to 11+.)
Even better, wear protective
kit. Dr Hale, who cycles and runs
outdoors, is never without a hat,
sunglasses and a long-sleeve UPF
(Ultraviolet Protection Factor)
top. She also consumes oral
antioxidants 30 minutes before
prolonged periods of sun
exposure. Heliocare oral
supplements (£34.99, heliocare.
co.uk) are another option, as
research has shown they can
decrease UV-induced damage.
But remember that these pills
aren’t sun cream substitutes.
Instead, think of them as an
extra layer of protection in
addition to your SPF of choice.
As Georgie’s experience
makes clear, the importance of
Screen
stars
The latest water- and sweat-
resistant sun creams feel so good
on your skin that you’ll want to
use them before you hit the road,
bike path, tennis court or waves
reapplication can’t be overstated.
Dr Hale suggests basting your For intense exercise
skin in another SPF layer any time This must-have mist
you’re outside for longer than 90 contains bisabolol to
minutes – and sooner if you’re in soothe a sweaty face
the water or sweating a lot. Seeing and reduce redness.
as reapplying on sweaty skin
UltraViolette Preen
doesn’t feel great, gently pat your Screen SPF50+
slick spots with a towel to remove Reapplication Mist, £32
excess perspiration before adding
a fresh coat, says Dr Rossi. Stick
products are great on-the-go For breathability
options because they can be Prone to an oily T-zone?
easily stashed in a gym bag, This gives a matte
running vest or belt bag. finish and keeps skin
Today, Georgie is healthy and breathing freely.
cancer-free. Her melanoma was Lancaster Protection in
surgically removed one month Motion Sun Sport Invisible
Face Gel SPF30, £25
after her diagnosis, although her
recovery took several years; it was
further complicated by chronic
lymphoedema – caused by the For hydration
removal of her lymph nodes. But This light-touch SPF
the entire experience reshaped is packed with vitamin
E and aloe vera to
her approach to sun-protection. hydrate and protect.
‘I thought I was doing a good job
wearing sun cream before this, BaliBody Hydrating
but I realise now it was very Body Sunscreen
SPF50+, £19.95
half-hearted,’ she says. ‘These
days, I wear SPF year-round and
reapply it on my full body. Plus,
For max protection
I wear a cap and sunglasses and
This one’s budge-proof
won’t swim without a sleeve and combats extreme
on. I want people to know what heat thanks to its
happened to me, especially those superoxide dismutase.
who still think having post-race
tan lines is cool.’ Ultrasun Extreme
SPF50+ Very High
Sun Protection, £54
For swimmers
The wetter or sweatier
you get, the harder
this works to keep
you protected.
Shiseido Sports
Invisible Protective
The minimum level of sun Mist SPF50+, £41
protection you should look for in
any product you’re slathering on
Source: National Health Service
J U LY/A U G U S T 2 0 2 3 | 1 4 3
 Travel Well

Retreat from
the world
Your commitment to health doesn’t take a break when you
do. From bucket-list backdrops to spaces designed with
your emotional baggage in mind, check in – then zone out
C O M P I L E D B Y A M A N D A S TAT H A M
PHOTOGRAPHY: WILLIAM JOSHUA TEMPLETON

J U LY/A U G U S T 2 0 2 3 | 1 4 5
 Into the wild
with your
inner child
01
St Lucia
What: Yoga in the Caribbean
Where: Sol Sanctum Hotel
and Wellness Studio, Rodney
Bay on the north-west coast
How much: Rooms from £147pn,
including vegan breakfast;
solsanctum.com
Who: Amanda Statham,
WH contributing travel editor
You had me at ‘St Lucia’
While St Lucia has more obvious
appeal than a wellness weekend in
Skegness, the white sand beaches,
waving palms and warm sea weren’t
the only things that made it special.
Tucked away in a quiet side street
in lively Rodney Bay (St Lucia’s
answer to Brighton), Sol Sanctum
has something no other hotel has:
Marise Skeete. Marise has been
teaching Art of Living – a worldwide
yoga movement started by Ravi
Shankar – and breathwork for over
1 4 6 | J U LY/A U G U S T 2 0 2 3
30 years with her husband
Wendell. After the small matter of
a global pandemic to contend with,
the couple’s dream of opening
a wellbeing centre came to life.
What’s on the wellbeing menu?
What set Sol Sanctum apart from
your average yoga retreat is that
it’s not just for tourists. Locals
joined the meditation, yoga, core
strength and tai chi classes with
guests who stayed in the spacious
rooms – and you could go to as
many (or as few) classes as you
liked. But while some used it as
a base for the beach that’s five ‘expectations lessen our joy’, echoed
minutes up the road, I was there in my head whenever I thought that
to hone my yoga and meditation those around me should be doing
practice, so I tried as many classes more. Pretending to be a newborn
as I could. Meditation with Marise baby during yoga with instructor
was so beautiful, I made a promise Janelle was more... experiential.
to myself to do her Zoom classes With our eyes closed, we pretended
when I returned home. After some we were in the womb before lying
chanting, we were led through on our stomachs as newborns and
a series of mantras, followed by then learning to crawl, stand and
a discussion on karma. I was walk. It’s a long way from Yoga
surprised to find myself opening With Adrienne, but seeing the
up and Wendell’s wise words, world through the eyes of a toddler

Unwind
in the
jungle
was miraculous – I’ve never done
a class like it, but I’d do it again.
Sounds intense, any time
for sightseeing?
Plenty. After a morning class, I’d
spend a delightful hour making
a dent in the vegan breakfast:
porridge, homemade jams and
ackee – a fruit with a nutty taste
that you’ll find all over the
Caribbean – before taking off
on a day trip. At Diamond Falls,
I covered myself in mineral-rich
volcanic mud before washing it
off beneath a waterfall. And hiking
up the mountain peak Gros Piton
is an experience I’ll remember
forever. Setting off at sunrise
with my guide Barney, I felt like
an extra in Jumanji, scrambling on
rocks and sweating in the tropical
heat. Passing tired walkers on the
hike up only added to the sense of
achievement when we reached the
top. Come the evening, I’d walk to
CREDITS GO HERE
Spinnakers Restaurant & Beach
Bar for a seafood supper while
watching the sun set in paradise.
02
Spain
What: A revitalising retreat
in the Andalusian hills
Where: La Zambra Hotel,
Andalusia, Mijas, Costa del Sol
How much: Rooms from
£361pn, including breakfast;
lazambrahotel.com
Who: Priyankaa Joshi,
WH health and fitness writer
Isn’t the Costa del Sol more
hen do than healthy?
This historic hotel might be half
an hour from Marbs, but perched
in the rolling Andalusian hills
close to the postcard-pretty white
village of Mijas Pueblo, it feels
a world away from the sun, sex and
sangria resorts the southern coast
is famous for. First opened in 1984
as Byblos Hotel, it was certainly
an ‘it’ destination for the glitterati
– including The Rolling Stones and
Princess Diana. Now, after closing
for 12 years, it’s been relaunched
as La Zambra. The hotel’s slogan is
‘the freedom to be whatever your
heart tells you’; guests can indulge
in whatever sets their soul alight,
even if that’s lazing by the pool,
cava in one hand, book in the other.
And when I’m not quaffing cava?
You’ll be in the airy, oh-so quiet
Mood Spa. Complete with Turkish
baths, saunas, dynamic pools and
an ice bath, it’s the kind of spa
where you’re handed a cup of
jasmine tea on arrival and asked
about your wellbeing. This, along
with a detailed questionnaire,
helped my therapist decide which
of the wellness journeys – Relax,
Heal, Reconnect, Vitalise or Glow
Travel Well
– was right for me (I went
with Relax). Next, you choose
a treatment from the extensive
menu, which spans traditional
and Ayurvedic options, as well
as some I had to google. Think:
sway-waver massages (the table
rocks and rotates to replicate the
feeling of floating) and Tibetan
sound bowl therapy. I punted
for the full-body massage before
taking a literal interpretation of
a ‘daybed’ and staying put until
dinner. If you’re in the market for
something less horizontal, there’s
a yoga and Pilates studio, top-spec
gym and tennis courts, all of which
I planned to go to before the spa
reduced me to a state of relaxation
one step up from comatose.
You mentioned dinner…
Ah, dinner. Your taste buds are
in for a treat. But let’s start with
breakfast, as is customary. Expect
a stylish, local spread: fresh fruit,
yoghurts and pastries alongside
made-to-order options such as avo
on sourdough and Nutella crepes.
Come lunchtime, nab a table on
the sunny terrace and feast on
salmorejo – a refreshing gazpacho-
esque soup made with tomatoes,
stale bread and lots of extra virgin
olive oil. Then, once you’ve dragged
yourself off your daybed, head to
Picador to feast on tapas with a
twist and finish off the night at the
dimly lit cocktail bar, Bamboleo,
for an expertly mixed negroni that
will give you all the feels.
See you on
the terrace
for drinks
J U LY/A U G U S T 2 0 2 3 | 1 47
 A groom
with a view
03
Italy
What: Meditation in
northern Italian mountains
Where: Mandali Retreat Center,
Quarna Sopra, Piedmont, Italy
How much: From £775 for six days
Who: Roisín Dervish-O’Kane,
WH senior editor
When you say ‘retreat’...
A ‘healthy-ish’ holiday with the
girls isn’t what this is. Guests
travel up the winding mountain
to Mandali to work through what’s
been going on for them, via yoga,
meditation, rest and locally grown
vegetarian food. The experience
is cradled by the gentle – but not
coddling – guidance of the hosts
and splendour of the surroundings.
And ‘splendour’ doesn’t do it
justice. The natural beauty of this
place slaps you around the face
and commands your attention.
On my first night, I walked out
of the evening group meditation,
1 4 8 | J U LY/A U G U S T 2 0 2 3
saw the full moon reflected on
the inky surface of Lake Orta
and actually gasped. Any anxieties
about going fully offline for the
five-day retreat (not a rule, but
gently encouraged – you’re also
not allowed to use phones except
in private) dissipated. You’ll want
to drink up every last drop.
So, what do you actually do?
Days follow a loose structure I
melted into with ease. You rise,
you attend a group meditation at
7.30am before breakfasting on a The mat
is waiting
veritable feast of an organic buffet for you
(goat’s cheese, golden-yolked eggs
and the most intensely flavoured
tomatoes you’ve ever eaten), in and there’s always somewhere
silence. There is, blessedly, coffee. to seek softness when the hours
For the AM and PM yoga sessions, of silence, meditation and deep
I could choose between a gentle, introspection have you feeling
hatha-informed class led by a as emotionally armoured as a
warm San Franciscan with earth hairless cat. After dinner (epic
mother energy – or a more primal, pasta dishes, roasted root veggies
rhythmic vinyasa-cum-ashtanga and greens that bore no relation
offering with a stricter teacher to the kind I cook up in my own
from Istanbul. On this retreat, kitchen) and evening meditation,
there’s always some place to go I’d read in front of the roaring fire
when you want to push yourself, or enjoy the stillness of my
 Travel Well

Soak up
this special
experience

The path
to inner
peace

bedroom, soundscaped by
church bells and hooting owls.

Sounds sort of hard for

a relaxing holiday…
It really depends on your intent.
Some were there to wrestle with
life’s big stuff: divorce, terminal
illness or the psychological toll
of becoming a mother during
the pandemic. But it’s only as
intense as you want it to be. You
can wander around the village
with architecture reminiscent of
Shakespeare’s Verona, or snuggle
under a fluffy blanket on the
terrace overlooking the lake
instead of attending timetabled
sessions. I was pretty introspective
for the first few days (wear an ‘in
silence’ badge and no one bothers
you – bliss). But by the last day, I
was swapping stories and numbers
with my fellow guests; men and
women – spanning across several
decades – who, like me, felt more
alive after taking the well-needed
time to rest and reset in this quiet, Gain a fresh
contemplative and special place. I’m perspective
already dreaming of my return.

J U LY/A U G U S T 2 0 2 3 | 1 4 9
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FITNESS EDIT
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FITNESS EDIT
WELCOME TO THE NICI
Perched on Bournemouth’s West Cliff, THE NICI has now unveiled the next
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Dina Asher-Smith
The fastest British woman in history on the power of vulnerability
and why her psychologist endorses fashion shows and facials
STRUGGLE
I’m used to having
physical setbacks, but
when the challenge is
emotional, particularly
when it’s something like
grief [which Dina suffered
during competition season
last year], it’s a totally new
space for me to navigate.
I had to really go through
a vulnerable process of...
not grieving, but just
trying to get myself to a
place where I felt I could
perform at my 100% again.
DISCOVER
I learned that I’m far more
resilient than I think. It
was a lot for me: I felt like
my body and mind were
in two different places and
I was trying to join them
up. It proved to me the
power of psychology
and the mind. Also, how
letting helpful people and
emotions in, in the right
ways and at the right time,
is a good thing – it can
help to push you further.
FUEL
When I was younger
and it was the off season,
I used to be like, ‘Yay!
All the junk food.’ But
as I’ve got older, I don’t
like unhealthy food that
MY LIFE IN WELLNESS
much. My favourite meal
is dinner. I have someone
who helps me with my
nutrition, so I don’t always
get to cook a lot – but I
love trying out new things.
NOURISH
I’m very picky about my
skincare on race day – I
always need to be glowing
and feeling like my 100%
self. But, obviously, I’m
going to be rolling around
and kneeling on the
ground, so I need to be
moisturised as well. I don’t
want to be looking dry if
I’m going to win. Recently,
I’ve been combining the
Aveeno body cream
STATS
JOB: Sprinter
AGE: 27
WORKOUT MO:
Have a guess
WIND-DOWN SECRET:
Cooking for friends
GRIND
There isn’t time to explore
local areas when we go
to major championships
because I tend to keep
my schedules quite tight:
do the press conference,
run the race and fly home.
This year’s Diamond
League event is taking
place in Florence. When
I went previously, I loved
reading up about
Renaissance art, so
I’m quite excited
to go back.
DIVERSIFY
I [like attending
fashion week
because] I
need to be in
a space where I
completely detach from
running. Coming from
a sport that’s so black
and white, I find the
AS TOLD TO ROISÍN DERVISH-O’KANE. PHOTOGRAPHY: CARLA GULER; STUDIO 33; LOUISA PARRY; JOBE LAWRENSON; GETTY IMAGES
personality types in
creative spaces inspiring
and energising. My psych
with the oil actively encourages
and really me to spend more time
enjoying with people like that.
that.
REFRESH
UNWIND I see every year as a clean
My psychologist slate, even if you won
recommended that, everything that year or
every few weeks, if you didn’t have the best
I should go for some one. Every time you step
experience where up to that line, it’s a clean
I switch off: it has to be slate, a fresh start. You have
physical, there has to be to perform excellently to
some sort of touch and really be worthy of your
I have to be off my phone. name and earn who you
She recommended facials are. I mean, it’s not like
and I only had to be told if you’re a champion you
once! I try to get them get a 10m head start.
in every few weeks. It’s
purely for relaxation and Dina is the face of Aveeno’s
it’s worked wonders. My Sensitive Side campaign