Weekly flow #001
Cryotherapy, essential oils, a new sunday playlist and why sleep is delicious
Sunday, 7 December 2025
Welcome
to our first weekly-flow-newsletter, which will now be going out to all of you every Sunday morning.
As we slowly move toward christmas,
We’re finding ourselves in that familiar mix of excitement and a gentle chaos. Getting gifts together, wrapping small surprises, and trying not to leave everything until the very last minute. Like every year. Stressful. But: The cities are glowing again, and we’re fully embracing the Christmas markets, from the quiet weekday ones to the crowded weekend versions. And while this season can feel warm and festive, it also tends to pull us out of our routines.
Physical health becomes more difficult to maintain over the holidays, so supporting our inner world creates the steadiness that carries us.
Wishing you a calm, warm, and balanced start to December.
RAO TEAM
The Practice
Cryotherapy
Cryotherapy is the use of extreme cold for medical therapy, which can involve local treatment to destroy abnormal tissue or general, whole-body exposure to low temperatures. We’ve heard only great things about it, and it’s on the list to try this week!
3 Places
Keren Bartov | Skin Clinic | London, UK
Apollo Bar | Restaurant | Copenhagen, Denmark
Lanserhof | Medical Spa Resort | Sylt, Germany
![Earl of East | Essential Oil Blend - Onsen 10ml [0.33fl.oz] | Earl of East](https://substackcdn.com/image/fetch/$s_!5dYd!,w_1456,c_limit,f_webp,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F524d77c3-e40d-4f50-a808-4b32a74eaff5_1080x1080.png "Earl of East | Essential Oil Blend - Onsen 10ml [0.33fl.oz] | Earl of East")
A product, we loved
EARL OF EAST Essential Oil Blend
The scent “Onsen” is inspired by the hot springs of Japan. This fresh and clean scent alludes to the calming and rejuvenating qualities of Japanese bathing. Perfect to use with any room aroma diffuser.
Stories, science & signals
Why climbing the stairs can be good for your body and brain | BBC
Sleep is delicious | AEON
What is a body for? | Longreads
Cryotherapy for Athletes | Mass General Brigham
A book we loved
“A Simpler Life” by The School of Life
Exploring ideas around minimalism, simplicity and how to live comfortably with less.
Check it out here
RAO radio
ROOM AND ORBIT: lazy sunday
Our new playlist, just released today.
Check it out on Spotify here.
Sunday’s quote
what if your markers of success were how well you slept at night? how many books you read? how easily you laughed? how much time you spent storytelling, feeling warm in the arms and homes of people you adore.
— Unknown
ROOM AND ORBIT is a 80/20 health club. Join now.
Weekly flow is a compilation of what we like.
What we find inspiring. What sticks with us.
Let us know what you think.