Do less

Think doing nothing is a waste of time? Think again. We're uncovering why downtime might be the key to unlocking your peak performance.

Plus: 

• A health brand founder’s go-to products.

• New launches from Huel, Liquid Death, an ex-NFL QB, and more.

• We put new protein brand gramms to the test.

Let’s go!
- Ash Read and Joe Niehaus

Why your brain craves downtime (and how to give it what it needs)

Hyper-productivity is worn like a badge of honor, but our brains need a break. Embracing rest isn't a weakness, it's a performance enhancer.

The downtime difference. More rest has multiple benefits: 

• Boosts focus and creativity

• Reduces stress and cellular aging

• Improves overall well-being

Not all breaks are created equal. Scrolling social media? That's not true downtime. Dr. Scott Bea, PsyD explains, “[Watching TV, playing games on your phone, and more] all require processing information — and part of the reason we need more downtime is that we’re doing way too much processing already.” 

Level up your rest. Here’s how you can get more downtime in your day-to-day:

1. Schedule it: Block off 10- to 15-minute breaks throughout your day to give your brain a rest.

2. Move: Getting outside without your phone — for a walk or a quick exercise snack — helps take your mind off your to-do list.

3. Do mindless chores: Doing easy tasks like the dishes or folding laundry slows down your brain — just be sure it’s without a podcast or music.

4. Sit in silence: Meditation has emotional and physical benefits, consider an app like Calm or Headspace to help guide you, especially if you’re just starting out.

5. Be consistent: Above all, consistency is key. Try keeping your downtime slots the same every day to train your brain when it’s time to relax.

The bottom line: Strategic downtime is a productivity tool. Give your brain the breaks it needs and you'll likely find yourself accomplishing more with less stress.

My Health Stack by Jahaan Ansari

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Jahaan Ansari. Jahaan is the co-founder and CTO at Gainful, a supplement brand that offers customizable nutrition.

Here’s Jahaan’s Health Stack:

• Future: “The product that I really have come to rely on is called Future – it’s one-on-one personal training. They can give me ideas of new workouts to do, new things to try, and [ideas on] how to take it to the next level.”

• Barry’s: “What I like about classes is the group setting. You’re all in it together, you have an hour to go hard at it. My favorite class is Barry’s Bootcamp. I just love getting it all [running and weightlifting] in one. It’s an incredible workout.”

• Cold plunging: “Obviously it’s a challenge, but once you’re out of it, you feel incredible. It’s great for you physically, it’s great for you mentally. But what I love about it most is it makes it easier for me to do hard things. So if I start my morning with a cold plunge, I have more mental acuity to really tackle the day.”

• Gainful Protein: “When I get home from my workout, I have the same delicious smoothie every time. It’s Gainful Protein, a banana, some ice, peanut butter, a chocolate flavor stick and some milk. It’s so delicious. I feel incredible after – it’s a nice little reward after a hard workout.”

• Calm: “Usually before I go to bed, I just spend like 10 to 15 minutes meditating. I find it to be a challenging mental exercise to just center my mind and not drift. It’s an additional way that I can exercise my brain and be focused.”

• Chess.com: “This is an interesting one that you might not consider a health and wellness app, but I love Chess and the Chess.com app is one of the apps that I use the most. It makes me feel sharp.”

Take a minute: Integrating mindfulness into your daily routine

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Don’t let stress take over. Breathwork offers a simple, effective way to infuse mindfulness into your everyday routine.

A few minutes of breath work can create a gap between the constant stream of thoughts and the present moment.“I think people should practice breathwork every day," says Bianca Harris, Nike Well Collective Holistic Breath Coach, adding it creates “a state of calm.”

Simple, practical techniques:

1. 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This technique helps calm your mind and body.

2. Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat this cycle to reduce stress and enhance focus.

3. Alternate Nostril Breathing: Close one nostril, inhale deeply through the other, then switch and exhale. This method balances your nervous system and promotes relaxation.

Harris emphasizes, “When you close your eyes and you take a breath it allows you to reconnect with your inner world.”

Taking time for breathwork helps you find peace amidst the chaos and reconnect with the present moment. It brings your body into a state of calm and balance, empowering you to face each day with renewed energy and clarity.

Shop the Nike Well Collective here.

Just Dropped: Huel Energy+ 

Huel entered the energy drink market with the launch of Energy+. The vitamin-rich, caffeinated beverage is available in three flavors: Blue Raspberry, Watermelon, and Pineapple Mango.

Designed to provide an energy boost without excessive sugar, each can contains only 35 calories, 27 vitamins and minerals, and 4g of fiber. Order here.

More drops:

• Ice cream in a can. Liquid Death, in collaboration with dessert shop Van Leeuwen, released a limited-edition Hot Fudge Sundae sparkling water. It has the taste of the popular treat without any dairy. Buy on Amazon.

• Supplements for aspiring athletes. Thread Performance, founded by former NFL player and quarterback coach Jordan Palmer, is a new sports nutrition brand focused solely on athletes who are still growing up. Check it out here.

• Holistic sun protection. Duette, a new brand that challenges traditional skin care approaches, features topical and oral products to combat free radical damage. Shop here.

• Surely launched Arlow, a brand boasting low-alcohol wines for those who want to reduce their alcohol intake or still want to drink, but in moderation. Shop here.

• High-protein breakfast. Widely recognized fitness apparel brand Gymshark joined forces with protein cereal brand Surreal to release Cardi-Os, a limited-edition Strawberry Milkshake cereal. Get it here.

• Legendary equipment. Tennis brand Wilson partnered up with all-time great Roger Federer to introduce the RF Collection. (It even features the same logo that Federer used with Nike.) Shop here.

• Funky running gear. Merrell teamed up with Janji, a socially conscious running activewear brand, to release a unique, limited-edition line for trail runners. It includes a pair of shoes and apparel for both men and women. Get the pieces here.

• Targeted compression. A new brand called Tighties launched. It makes leggings for specific purposes: Strength, Endurance, and Support. Shop here.

We Tried It: gramms lemonade protein

Wellworthy contributor Joe Niehaus tried gramms lemonade protein. Here are his thoughts after several weeks of testing:

What is it? gramms is a new supplement brand offering a unique "clear protein juice" with a lemonade flavor. Made from grass-fed whey isolate, it’s made with just five ingredients and packs 20g of protein per serving.

The rundown: I was pleasantly surprised by gramms. The lemonade flavor is authentic and refreshing, a welcome change from the typical chalky or overly processed-tasting protein shakes. The clean ingredient list is a major plus, with no unnecessary additives. However, it does require vigorous shaking to mix properly, and at about $3 per serving, it's pricier than many competitors. But for the quality and taste, I found it worth the investment.

Check out the full review here.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.