Field Notes

This week’s update is… brief.After confidently declaring I would attempt a week of ultra-processed-food-free living, I made it:👉 One day.And now I am recording this hunched over a sick bowl in what can only be described as the pink fluffy gown of shame.Is it norovirus?Is it food poisoning?Is it my body rebelling against actual vegetables?We do not yet know.What we do know:• Cooking is dangerous• My stomach muscles are shot• The commitment to this podcast remains intactFull debrief on Monday — assuming I survive.—📚 Join “Actually Trying” for the proper breakdowns (when I’m upright again): https://rosehoneymorgan.substack.com/freetrial📲 Follow along for live chaos:@rosehoneymorgan@field.notes.podLike. Subscribe. Send electrolytes.

This week on Field Notes, we enter the land of: Ultra-Processed Food.According to certain very serious doctors on the internet, UPFs are now:“The leading cause of early death on planet earth. Ahead of tobacco.”Cool.Not dramatic at all.So naturally, I’ve decided to test whether cutting them out for a week will:Improve my migrainesReduce my exhaustionFix my yo-yo weight historyOr simply make me feral and resentfulBecause unfortunately… most of the things listed as “ultra-processed” are the things I actually eat.🥪 In This Episode We Discuss:What actually counts as Ultra-Processed Food (and how inconsistent the definitions are)The claim that UPFs are worse than tobaccoThe inflammation / microbiome argumentThe counter-argument from registered dietitiansWhether the research is observational or causalFood anxiety vs legitimate health concernMy chaotic personal dietGrowing up on enforced raw spinachCheese-based GCSE breakdownsYo-yo weight cycles and hyper-palatable foodOzempic changing the household food dynamicWhether non-UPF eating is realistic with childrenWhy I eat like a 19-year-old boy with a student loanAnd whether “whole foods” are actually practical in real life🍽 Personal Context (Aka Why This Is a Problem)My current diet includes:Fistfuls of turkeySalt & vinegar crispsTuna pastaMushroom coffeeMinimal fruitSuspiciously little fibreMeanwhile the internet is telling me my gut lining is dissolving and my liver is weeping.So this week I attempt to go:👉 UPF-Free (or as close as I can manage)And we’ll see whether:My energy changesMy migraines shiftMy mood improvesOr whether I simply miss crisps🧠 Bigger QuestionsAre we pathologising modern food?Is this another wellness panic?Or is the hyper-palatable environment genuinely wrecking us?Can a busy parent realistically cook everything from scratch?And why does cutting processed food feel so emotionally loaded?👵 Guru & Granny ReturnsThis week’s dilemma:“I’ve narrowed it down to three husband contenders. How do I choose?”Featuring:The Strong Stomach Theory™The Chap OlympiadEscape room testingVomit resilienceAnd a brief detour into secret familiesYou’re welcome.📚 JOIN “ACTUALLY TRYING”If you’d like to improve your life without becoming insufferable:Join the book club / self-improvement group chat over on Substack.This month:👉 Atomic Habits by James ClearYou’ll get:Weekly practical breakdownsPrivate podcast episodesCheat sheetsKnowledge topicsAnd a place to collectively sort ourselves outJoin here:https://rosehoneymorgan.substack.com/subscribeOr sign up free for the weekly notes.📲 Follow & ShareFollow on Instagram:@rosehoneymorgan@field.notes.podShare this episode with someone who:Owns at least three types of oat milkIs suspicious of emulsifiersOr eats crisps in the car and calls it “lunch”

This week’s Field Report is the follow-up on vagus nerve regulation, still-face parenting, and trying to soothe our fried nervous systems.I tested the homework:Ice water dunk.Breath work.Humming (unfortunately, in public).Links MentionedVagus nerve stimulation device - https://shorturl.at/Q0YQQBreath work app - https://apps.apple.com/gb/app/breathwrk-breathing-exercises/id1481804500Gospel Sunday Service Choir track - https://www.youtube.com/watch?v=7qre8LJVd3o (wait for SIA to come out and sing with them, it gets me every time. Also look up 'sunday service choir' on youtube or spotify and enjoy the full album. I love 'rain' and 'father stretch' the most. 📚 Join “Actually Trying”Private podcast episodes, book breakdowns, and practical self-improvement without becoming unbearable.https://rosehoneymorgan.substack.com/subscribeFollow on Instagram:@rosehoneymorgan@field.notes.podNew episodes every Monday (deep dive) and Friday (Field Report).In this episode we discuss:Full head ice dunk attempts (and whether they calm you down or just make you feel mildly feral)Why breath work felt surprisingly effectiveThe school gate humming incidentThe still-face experiment and why scrolling in front of your kids hits differentlyWhy regulation starts in the body, not the brainWhether overthinking (and over-ChatGPT-ing) makes stress worseThe new vagus nerve stimulation device you can clip to your earThe gospel choir soundtrack that fuelled my public “moment”Why humans used to regulate naturally (and now need calendar reminders to breathe)💀 Fail of the WeekPublic humming.Misread eye contact.A minor wellbeing check from one of the two hot dads.We move.💡 Find of the WeekRegulation is physical.You cannot reason your way out of stress when your heart is racing.Long exhales > spiralling thoughts.Unclench your jaw > rewrite your narrative.Body first. Brain second.

Vagus Nerve Tips, Stress & Still Face ParentingThis week I force you to join in with whatever the mad reels tell us to do - so concentrate.My algorithm is obsessed with vagus nerve regulation: calm your nervous system, soothe your vagal tone, stop being on edge, stop snapping, stop doom-scrolling and just… relax.So naturally, I decided to look into it.In this episode I unpack why modern life feels so dysregulating, why scrolling feels calming but actually isn’t, and whether humming, cold water, jaw unclenching and breathing like an ancient human might help — or whether we’ve officially lost the plot.You may need to unclench your teeth while listening.🧠 What We Cover• Why “just calm down” doesn’t work• The Still Face experiment — and why blank-facing kids backfires• What the vagus nerve actually does (without wellness nonsense)• Why your body has to feel safe before your brain can think• The most common vagus nerve tips from Instagram• Which ones felt useful, which felt weird, and which I’ll actually keep🧪 The Internet Advice I TestedIncluding:• Humming & singing• Breathing out longer than in• Jaw and tongue relaxation• Cold water on the face• Slow movement instead of checking outNo ice baths. No candles. No pretending we live in a monastery.🏺 Have We Lost the Plot?Probably not.Humans have always regulated themselves through:• movement• rhythm• cold exposure• shared calmWe just used to do it naturally — now we have to remember.🔁 Field Report Coming FridayI’ll report back on whether any of this helped in real life, or whether it joined the long list of things that sounded promising and didn’t survive a weekday.📚 JOIN “ACTUALLY TRYING”If you want help actually applying this stuff (without becoming insufferable):👉 https://rosehoneymorgan.substack.com/subscribeThis month’s book:Atomic Habits – James ClearYou’ll get:• Weekly breakdowns you can actually use• Private podcast episodes• Cheat sheets & summaries• Anti-brain-rot knowledge topicsYou can also join free for the notes via email.📲 STAY IN THE GROUP CHATFollow along on Instagram:• @rosehoneymorgan• @field.notes.podAnd come back Friday for the field report.

Want to actually try this year? Join me at - https://rosehoneymorgan.substack.com/subscribe I’ve started Actually Trying - a private Substack podcast + newsletter for people who are sick of collecting advice and never applying it.Each month includes:A realistic book club (starting with Atomic Habits by James Clear — no perfection required)An Anti-Brain-Rot Club to relearn things we probably should already knowWeekly private podcast episodesCheat sheets, summaries, and notes delivered straight to your inboxNew private episodes drop every Wednesday.You can listen in your normal podcast app.What if asking for signs from the universe isn’t unhinged… just very human?In this episode of Field Notes, I go somewhere my family would deeply prefer I didn’t: signs from the universe, communicating with the dead, near-death experiences, and whether any of this is actually real — or just a very effective placebo.This all started after I listened to neuroscientist and psychiatrist Dr Tara Swart on Diary of a CEO, where she calmly (and alarmingly confidently) explained that she believes it is possible to communicate with people who have died — not as a spiritual guru, but as an Oxford-educated medical doctor with a PhD in neuroscience.So naturally, I had to investigate.In this episode, we cover:Why humans have always searched for signs, meaning, and messages from “elsewhere”Dr Tara Swart’s experiences after losing her husband — and the science she believes supports themNear-death experiences that are genuinely difficult to explain (including the red MG story)Whether consciousness might exist beyond the brainThe placebo effect — and why “even if it’s not real” doesn’t necessarily mean it doesn’t workFamous placebo studies (fake knee surgery, antidepressants, pain relief)The reticular activating system (RAS) and why asking for “signs” might simply train your brain to notice moreManifestation, meaning-making, and why modern life feels spiritually hollowWhether looking for signs can help with grief, loneliness, and uncertainty — even if you remain deeply scepticalMy own experiment (starts now):I’m going to ask for a specific, offline sign — not from Instagram, not from scrolling — and I’ll report back on Fridaywith what happened.If you’re not into the idea of signs from the dead, I also talk through an alternative:connecting with future you — the older, calmer version of yourself who already survived whatever you’re panicking about now.Have we lost the plot?Probably not.For most of human history, we’ve consulted gods, oracles, ancestors, rituals, astrology, omens, and stories to make sense of the world. When societies lose shared meaning systems, anxiety and loneliness tend to rise — which might explain why manifestation, astrology, and “signs from the universe” are having such a moment.This episode isn’t about convincing you to believe anything.It’s about asking whether meaning itself might be useful — even if it’s a little bit made up.Coming up next:Friday: Field Report — what happened when I asked for a sign (plus a story involving a psychic)Next week: Ask Guru & Granny — the new listener Q&A segment with:a chronically online take (me)a chronically offline take (Old Ma)Send your questions to: rosefieldnotespod@gmail.comOr DM me on Instagram: @rosehoneymorgan(Anonymous is absolutely fine.)

This week’s Field Report follows on from Monday’s episode on Main Character Dressing — specifically the idea of “dressing for the life you want.”So naturally, I committed to the ultimate test:I dressed as a Clean Girl.And so did Old Ma.What followed was… humbling.Scraped-back buns. Stark white activewear. An identity crisis involving my hairline, forehead, and general facial geography. Turns out Clean Girl Dressing is not for the faint-hearted — or anyone with a large skull, ginger hair, or a low tolerance for belts.In this episode, I report back on:What Clean Girl dressing actually feels like in real lifeWhy scraped-back buns are basically a humiliation ritual unless you’re a 9 or 10Whether wearing white really does change behaviour (spoiler: it does, slightly)Why clothes can affect confidence, posture, and how willing you are to steal your children’s snacksThe unexpected psychological impact of feeling “seen” vs wanting to disappearWhy everyone needs a symbolic power item (boots, hat, gilet, etc.)The problem with buying “nice pieces” instead of full outfitsWhy belts are medieval torture devicesAnd what Clean Girl taught me about hygiene, confidence, and hand-washing (sad but true)Finds & FailsFind of the week:The concept of a power outfit — clothing that lets you walk into places like you own them (post office, returns desk, life in general)Fail of the week:Wearing nicer clothes under the coatBeltsStiff blousesThinking I could style “mid-range” outfits without buying the full mannequin lookAccidental Life HackHow to get a workout done without creating a third outfit or extra laundry (sports bra under pyjamas = elite behaviour)📬 Ask Guru & Granny — Coming Next WeekFrom next week, we’re officially launching Ask Guru & Granny — the new listener segment where we tackle your problems from two perspectives:Chronically online (me)Chronically offline (Old Ma)If you’ve got a dilemma, spiral, life question, or quiet panic — send it in.📩 Email: rosefieldnotespod@gmail.com📲 Instagram DM: @rosehoneymorganTell us if you want to be anonymous or named.Neither of us are licensed therapists.My mum’s main qualification is “a life well lived” and decades of being deeply unimpressed by nonsense.📸 Extra Bits & VisualsYou can see:Old Ma’s Clean Girl attemptAesthetic referencesPower item discussionOver on the podcast Instagram:👉 @field.notes.podI’ll be back on Monday with another experiment — and yes, it may cause a domestic incident.

We’re told to dress for the life we want — not the life we have.That if we change how we dress, we’ll change how we feel.That confidence, motivation, discipline, and even happiness might be hiding in a blazer, a slicked-back bun, or a pair of cowboy boots.But… is that actually true?Or is this just another internet reinvention fantasy dressed up as self-improvement?In this episode of Field Notes, I look at main character dressing, aesthetic identities, and the idea that clothes can function as behavioural cues — through humour, cultural anthropology, and lived experience.This one is for anyone who:feels permanently scruffy, flat, or half-aliveknows they care about how they look, but can’t seem to follow throughsuspects there’s something psychologically real going on here… but also something deeply ridiculousWhat we cover• Main character dressing — what it actually means, and why it’s everywhere• Dressing for the life you want vs dragging yourself around in leggings and a fleece• Why clothes can genuinely affect mood, confidence, and behaviour (without becoming delusional about it)• A gentle roasting of men in tracksuits (you can sit with us — just behave)• The aesthetics currently doing the rounds online:Clean GirlTomato GirlMob WifeCottagecore• Why switching aesthetics can feel like trying on identities• Whether “rehearsing” a version of yourself helps — or just makes you overthink everything• The anthropology of adornment, status, and signalling (including a Copper Age man buried with a solid gold penis sheath)• Why Old Ma is always dressed properly — and why she might be onto somethingIntroducing (soft launch): Ask Guru & GrannyThis episode also sets up a new weekly segment starting next episode:Ask Guru & GrannyEach week we’ll answer listener questions using:a chronically online take (me)and a chronically offline take (Old Ma — archaeologist, control group, deeply unimpressed by nonsense)You can ask about:identityworkconfidencerelationshipsmotivationor anything you’re quietly spiralling aboutSend questions to: rosefieldnotespod@gmail.comOr DM me on Instagram: @rosehoneymorganTell us if you’d like to be anonymous or named.(Neither of us are licensed psychologists or counsellors. My mum’s main credential is “a life well lived” and decades of not indulging bullshit.)What’s coming nextI’ll be actually trying this in real life:testing different aestheticsseeing whether clothes change behaviour, mood, or self-controland reporting back honestly — including whether it’s worth the laundry, the sensory overload, or the effortPhotos, visuals, and Old Ma’s homework will be shared on the podcast Instagram.Follow for clips, extras & deleted scenes📸 Podcast Instagram: @field.notes.pod(behind-the-scenes chaos, visuals, and things that didn’t make the edit)If this episode made you laugh, think, or feel mildly called out — share it with someone who’d enjoy being part of this group chat.See you on Friday for the Field Report.

Housekeeping: Ask Guru & Granny starts MondayYou send in your problems.You get:a chronically online take (me)a chronically offline take (Old Ma)Questions can be about:workrelationshipsidentityconfidencedecision paralysis....anythingSend questions to:📩 rosefieldnotespod@gmail.comOr DM me on Instagram: @rosehoneymorgan or @field.notes.podTell us if you’d like to be anonymous or named.(Neither of us are licensed psychologists or counsellors.)Spacedust discount code - https://www.spacegoods.com/ROSE18621(they actually give one to anyone. still... I think it's 20% off) This EpisodeThis week I went all in on mushroom coffee - far beyond the recommended daily allowance - and flirted with the idea of ayahuasca.Not at a retreat.A workshop.Which is very much the pre-retreat.I went in curious, sceptical, exhausted, and - unfortunately - deeply distracted by a fit shaman, which immediately ruled out any future scenario involving vomiting, purging, or losing control in front of an attractive man.So: ayahuasca is crossed off the list for now.Mushroom coffee, however? Fully in the running.What this episode coversWe’re all knackered.Properly frazzled.Running on broken sleep, caffeine, and whatever scraps of energy are left after bedtime.And yet Instagram and TikTok cannot agree on what we’re supposed to do about it for more than eleven seconds.So this field report looks at what actually helped — and what absolutely did not.In this episode, I cover:What ayahuasca actually involves (spoiler: buckets, purging, and zero dignity)Why psychedelic “healing” feels wildly incompatible with my personalityA deeply unsettling mushroom horror story involving horses, Marmite, and sixth formWhy I don’t buy the idea that neuroplasticity + strangers + vomiting is the answerMushroom coffee vs normal coffee — how it actually feels in the bodyBrain fog, focus, and that rare feeling of being mentally “on”Why mushroom coffee feels more like:a full night’s sleeppeak flowa few days before ovulationCoffee side effects (yes, including that one)The creatine variable (and why it complicates the experiment)Sleep deprivation, parenting, and surviving on medium-to-go energyWhy mushroom coffee works brilliantly before midday and terribly afterHow to make mushroom coffee taste genuinely good (no grim watery nonsense)Mushroom coffee & ingredients mentioned We talk about:Mushroom coffeeFunctional mushroomsNootropics and adaptogensLion’s ManeCordycepsChagaReishiMacaCreatine and cognitionBrain fog, focus, and fatigueCoffee alternativesBrands mentioned (not ads):SpacegoodsDIRTEA / DirtyHow I actually drank it (the non-feral version)Full mug of oat milk (yes, the whole mug)Microwave for one minuteOne tablespoon mushroom coffeeStirDrinkOptional (if you’re feeling fancy):Hazelnut or pistachio crème (M&S)Do not bother with waterDo not add washing-up admin to your lifeFind of the WeekMushroom coffee made properly — creamy, hot, and not vaguely punishing.Fail of the WeekDrinking it after midday.Absolutely wired.Absolutely no sleep.Do not recommend.What’s nextI’ll be back on Monday with:the first proper Ask Guru & Grannyanother thing I’m actually tryingand a report on whether any of this is helping or just rearranging the exhaustionSee you then.