Why I don't meditate (and what I do instead for stress)

Stress is destroying your progress.

And I'm not going to tell you to meditate about it.

Look, meditation works. Mindfulness works. Deep breathing works.

But you won't do them.

I know you won't because I don't either. And I'm supposed to be the one telling you to do these things.

Here's what I do instead: I walk. When stress hits, I go outside and move. No app, no timer, no special technique. Just feet on pavement.

It works brilliantly. Easy to do. Good for fat loss, good for sleep, good for everything.

But today I want to give you something even simpler.

A short list of supplements that actually reduce stress. Not "wellness industry" stress. Real, measurable, cortisol-lowering stress.

Let's get into it.

My Insight

Most stress advice is rubbish.

You already know stress is bad. You don't need me to explain that excessive stimulation of your body's resources leads to fatigue and depression.

You live it.

The problem with most stress management advice is that it assumes you have unlimited time and the personality of a Buddhist monk.

"Just meditate for 20 minutes twice daily."

"Practice gratitude journaling."

"Do breathwork for 15 minutes before bed."

Right. And when exactly are you fitting this in between the 7am client call and getting the kids to school?

Here's what most people don't realise: stress management doesn't have to be complicated to be effective.

Walking works. I can personally vouch for this. When I'm stressed, I walk. Sometimes 10 minutes. Sometimes 45. No special route, no tracking, no optimisation.

Just movement.

But if you're beyond the point where a walk cuts it, you need heavier artillery.

That's where adaptogens come in.

These are plant-based compounds that help your body adapt to stress. They've been used in traditional medicine for centuries, but now we have decades of clinical research backing them up.

The three I'm covering today, Ashwagandha, Theanine, and Rhodiola Rosea, all have extensive research showing they reduce cortisol levels and improve stress symptoms.

Not placebo-level improvements. Real, measurable changes.

The best part? You take a capsule. That's it.

No meditation cushion required.

Supplement Spotlight

Adaptogen #1: Ashwagandha

Ashwagandha has been called the king of Ayurvedic herbs.

That sounds like marketing nonsense, but the research backs it up.

It's best known for reducing stress and anxiety by lowering cortisol levels. Not just making you feel less stressed, but actually changing your stress hormones.

A growing body of evidence also supports ashwagandha for improving total sleep time and sleep quality. This includes people with insomnia and people who just sleep poorly.

Here's what works: 120 to 600 mg per day for 4 to 12 weeks.

You can use capsules or root powder mixed with water. I prefer capsules because I'm not making special teas at 6am.

Start low. See how you feel. Adjust up if needed.

Adaptogen #2: Theanine

Theanine is an amino acid found naturally in tea.

If you've ever wondered why tea feels calming despite containing caffeine, this is why.

Supplementing with L-theanine helps reduce stress and anxiety in people experiencing acutely stressful situations. It also prevents the increase in blood pressure caused by stressful mental tasks.

Think: back-to-back meetings, difficult conversations, tight deadlines.

The stuff that makes your jaw clench and your shoulders creep up to your ears.

Clinical studies use 100 to 400 mg per day.

I recommend starting with theanine if you're new to adaptogens. It's gentle, well-tolerated, and you'll notice the effect within an hour.

Adaptogen #3: Rhodiola Rosea

Rhodiola is the workhorse of the adaptogen world.

It's been used medicinally for centuries to promote healing, stress relief, and increased wellbeing.

The main benefits are reduced stress and fatigue, plus increased mental performance under stressful conditions.

Key point: under stressful conditions.

This isn't about peak performance when you're already feeling great. This is about maintaining performance when you're running on fumes.

Dosing is more complex with rhodiola because it has a bell curve response.

For daily preventative use: 50 mg works.

For acute stress and fatigue: 288 to 680 mg.

Do not exceed 680 mg. Higher doses become less effective, not more.

Look for extracts standardised to salidroside content. The SHR-5 extract is the gold standard.

Quick Win

If you're severely stressed: try one of these adaptogens.

If you're mildly stressed: walk more.

My advice? Start with theanine.

It's the gentlest, easiest to dose, and fastest-acting of the three. Take 200 mg and see how you feel within an hour.

If that helps but doesn't quite cut it, add ashwagandha in the morning.

Save rhodiola for when you need serious help maintaining performance under pressure.

Or just go for a walk. Seriously. It's free and it works.

These aren't magic pills.

But they're backed by 50-plus years of research and centuries of traditional use.

They work by helping your body handle stress better, not by making you ignore it.

And unlike meditation apps you'll download and never open, you'll actually use them.

Try one this week. See how you feel