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How your cortisol levels are affecting your weight gain – and what you can do about it

Approximately two-thirds of UK adults are overweight or living withobesity, increasing the risk of conditions such asheart disease, stroke and Type 2 diabetes. New research suggests lower working hours could be linked to a decrease in obesity rates – leading to renewed calls for a four-dayworkweek.

The Independent US There are renewed calls for a four-day work week after researchers associated lower working hours with lower obesity rates (Damir Khabirov - stock.adobe.com)

But why might workingless lead to weight loss? Surely keeping people busy at their jobs is an effective encouragement to eat less, move more and achieve a calorie deficit?

Not so, according to the research presented at the European Congress on Obesity in Istanbul. Authors found that a 1 per centreduction in annual working hourswas associated with a 0.16 per cent reduction in obesity rates in the countries studied.

One explanation is that jobs are becoming more sedentary and energy-dense foods are often at hand when we’re in theoffice. Another potential mechanism playing into thesefindings is stress, and cortisol– sometimes called the “stresshormone” – in particular.

But how much does this impact our weight and can it be controlled?

What is cortisol and how does it impact weight loss?

Cortisol is the body’s primary stress hormone. It is produced by the adrenal glands and affects several areas of your brain to impact stress, mood, motivation and fear. It also plugs into a number of important bodily processes, such as inflammation levels, blood pressure regulation and sleep patterns.

It is helpful and necessary in many cases. But recently it has developed an unfavourable reputation.

Certain social media users have propagated phrases such as “cortisol belly” and “cortisol face” – triggered by the idea that high-stress lifestyles and sub-optimal routines can spike cortisol levels, driving weight gain, inflammation and puffiness in the face.

But for the vast majority of people, these trending terms aren’t worth stressing over, according to experts. “Yes, it’s true that stress (whether caused by an approaching sabre-toothed tiger or having a high-pressure job) rapidly and reliably triggers cortisol release,” Craig Doig, an associate professor of metabolic health at Nottingham Trent University, writes inThe Conversation. “But this isn’t bad. Cortisol isn’t trying to ruin your summer body, it’s trying to keep you alive and give you the energy to run or fight.”

Researchhas previously shown that people with chronically high cortisol levels are more likely to store fat around the stomach and face, Doig adds. “But this applies to Cushing’s syndrome, a rare medical disorder. The cortisol released from everyday stress doesn’t even come close to the levels or duration seen in Cushing’s.”

If you are experiencing symptoms of Cushing’s syndrome – described on theNHS website– you should speak to a qualified healthcare professional.

Read more:I specialise in coaching people aged 40-plus – do these six things for immediate results

A stressful work life may lead us to seek out energy-dense ‘comfort foods’ (Getty/iStock)

The relationship between stress and weight gain

Excessive stress is not good for your health, and there is a relationship between cortisol and weight management. Research suggests this is driven more by the behaviours that come with higher stress levels, rather than the extra cortisol release in and of itself.

For example, stress might lead us to eat more and seek out “comfort food”. AHarvard Medical Schoolarticle reports that elevated cortisol levels can increase appetite and may steer us in the direction of foods high in fat and sugar.

A narrative review published in theInternational Journal of Preventive Medicinestates: “Stress is definitely not the only factor involved in obesity – many genetic and environmental causes contribute to it, but it is one of the biggest reasons contributing towards it.

“... Researchers have revealed that people eat more in stress compared to when they are happy because of the release of a hormone by our body called cortisol. However, stress-induced eating can be hard to eliminate because eating is pleasurable.”

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For decades, governments have encouraged people to move more and eat less to curb rising obesity rates, but current numbers suggest this approach isn’t working. Authors of the research on working hours and obesity rates say it could instead be beneficial to consider people’s lifestyle, gender and psychological state, identify the root cause of obesity, and then make suitable interventions from there.

The standardised advice for lowering stress and cortisol levels is remarkably similar to the advice given for leading a healthy life in general: sleep well, eat a nutrient-dense diet, exercise regularly and enjoy time with friends.

If you can adhere to these four pillars, many more health perks await. Stress management techniques such as breathwork, meditation and journalling may also help.

Read more:The science behind a good night’s sleep

A good sleep routine can help to fend off high cortisol levels (Alamy/PA)

Other factors that could explain the link between working hours and weight gain

The demonisation of cortisol is emblematic of a wider problem in the health and fitness world: people are on the hunt for quick fixes and simple solutions to every problem. The issue withweight lossis that it is far from straightforward and there are myriad factors at play.

Calorie balance – whether you burn more energy or consume more energy – will be the ultimate determinant of any changes to your weight, but there is a long list of variables that play into this. For example, genetics (roughly 20 per cent), appetite, income, environment, sleep routine, exercise opportunity, food availability and alcohol intake.

The new research suggests that higher working times could have a negative impact on several of these factors, leaving people with less time for exercise, increased stress levels and a greater reliance on energy-dense convenience foods. Those working longer hours may involve doing shift work, disrupting the circadian rhythm – a 24-hour internal clock which contributes to the smooth running of nigh-on every system in the body.

“These results underscore the need for coordinated policy responses that extend beyond individual behaviour change,” the study’s authors say. “Addressing obesity effectively requires an integrated approach that considers labour market dynamics, urban design and food system governance.

“Policy interventions aimed at improving work-life balance, promoting active transportation and fostering healthier food environments may play a critical role in mitigating obesity risk.”

“A four-day week on full pay could slash Britain’s obesity levels by giving millions the time they need to ditch bad habits and make healthier choices,” adds James Reeves, a campaign manager at the4 Day Week Foundation.

“It’s essential that local and national governments seriously consider the role that a shorter working week can play in improving the health of our communities. The nine-to-five, five-day working week is 100 years old and we’re long overdue an update.”

“Full pay” is an important phrase to highlight here, with several studies connecting lower incomes with a higher risk of obesity. In 2023, aUK government reportstated that one in five UK households were struggling to access “good quality food at reasonable prices,” often forcing people towards “unhealthy, high-calorie alternatives”.

Walk down most UK high streets, take note of the food options available and the ones that are most affordable, and this issue is laid bare. Fast food outlets selling energy-dense foods with little nutritional value are prevalent.

A four-day work week would increase opportunities to exercise, cook from scratch and pre-prepare more nutritious meals for the days ahead, supporters argue. People could complete tasks often filed under the “life admin” umbrella on their extra day off, freeing up more time through the rest of the week.

In answer to calls for a four-day work week, a government spokesperson said: “This government will not mandate a four-day work week for five days’ pay. But through the Employment Rights Act, we’re making it easier for flexible working requests to be accepted.”

Read more:Scientist suggests a reason why fat loss is so difficult – and a possible solution

How your cortisol levels are affecting your weight gain – and what you can do about it

Approximately two-thirds of UK adults are overweight or living withobesity, increasing the risk of conditions such asheart disease, str...
Reports: Dolphins, RB De'Von Achane agreed to $64M deal

Dolphins running back De'Von Achane agreed to a four-year, $64 million contract extension with Miami, ending one of the team's biggest offseason subplots ahead of training camp in July, according to multiple reports.

Field Level Media

Achane's deal is the first long-term contract the Dolphins doled out under first-year general manager Jon-Eric Sullivan and head coach Jeff Hafley, the tandem undertaking a major restoration project on South Beach.

Achane, 24, is the lone remaining and proven playmaker from the offensive core of the Dolphins under fired coach Mike McDaniel. He rushed for a career-best 1,350 yards and scored eight touchdowns on the ground in 2025.

Entering the final year of his rookie contract, the former third-round pick hinted at a holdout with modest guarantees left on his contract. But the Dolphins made it clear, publicly and to Achane's representatives, he wasn't going anywhere. Sullivan referred to Achane as a pillar of the team and Hafley said he wasn't interested in any trade involving Achane.

The new contract extension includes $32 million in guarantees and can be worth up to $68 million with incentives, according to reports by The Athletic and ESPN.

In total, he would be the third-highest-paid running back in the NFL under those terms at an average annual salary of $16 million per year.

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Saquon Barkley of the Eagles ($20.6 million) and 49ers' Christian McCaffrey ($19 million) are the only backs with a higher AAV.

The Dolphins subtracted top playmakers Tyreek Hill (released), Jaylen Waddle (traded to Denver) and quarterback Tua Tagovailoa (released) among other salary-clearing moves this offseason. Miami plans to pair Achane and former Titans and Packers quarterback Malik Willis in a run-heavy scheme in 2026.

The 84th overall pick in the 2023 draft, Achane split time with Raheem Mostert and logged 800 yards and eight TDs on the ground in 11 games (four starts) as a rookie. He gained a gaudy 7.8 yards per carry that year.

The following season, he started 16 times and came off the bench once, producing 907 yards and six touchdowns on 203 carries (4.5 per attempt).

In three seasons overall, he has 3,057 yards and 22 touchdowns on 544 carries (5.6 yards per attempt).

Despite Achane's success, the Dolphins finished just 13th in rushing yards in 2025.

--Field Level Media

Reports: Dolphins, RB De'Von Achane agreed to $64M deal

Dolphins running back De'Von Achane agreed to a four-year, $64 million contract extension with Miami, ending one of the team's ...
Tall stories, a sausage competition and excellent beer: Why our pub is the best in Britain

There is an ancient-looking swear box at the Three Kings Inn on the village green in Hanley Castle, nearWorcester, fashioned by “Tall Pete” and polished by time. If you dare request a lager, cough up (the landlady, Sue Roberts, won’t sell the stuff – it isstrictly real aleshere). Same goes if your phone peeps. “There are rules,” explains “John the Pun”, a fourth-generation regular in a jaunty beret, so known for his knack with words.

The Telegraph Pub regular John Bradshaw – aka John the Pun – in the Three Kings' officially listed 'historic pub interior'

Thankfully, there is also plenty you can do here that doesn’t cost. Pun – John Bradshaw, 78 – launched Interesting Tuesdays, weekly talks by regulars; a lightbulb moment that pinged over an interesting chat at the bar about titanium. You get chatting more widely when there are no phones to distract you, I’m assured. Clearly. Subjects range from the Battle of Tabaruzaka to My Chernobyl Experience and Winnie-the-Pooh. “It gets packed,” he says.

Pub regular John 'the Pun' Bradshaw instigated Interesting Tuesdays – a weekly talk, with strictly no phones

He also praises Live Music Sundays, encompassing everything from folk to Spanish guitar, and now extending to Fridays and “every other Thursday”. Otherwise, the pub has no sound system. “People come from far and wide. ‘Andy the Font’ comes 30 miles…” he muses. Not to mention “Mark the Arch” and “Fibreglass Mark”. I’m past asking for explanations… If the sign of an excellent pub is everyone knowing your name, the Three Kings goes the extra mile. Nicknames flow faster than ale.

The Three Kings Inn

This historic pub, wrapped in black and white timber thought to date from 1500, isone of five across Britain named winners of a Telegraph competitionto find our nation’s finest. Part of ourSave Our Pubscampaign, we appealed for punters to nominate their favourites. Regular Richard Weatherill sent in the nomination praising the plethora of activities and events the pub organises. “The pub is central to village life,” he said. “Oh, and the beer’s extremely good too!”

Within minutes of arriving here on a Thursday lunchtime, it quickly becomes apparent why the Three Kings made the chalkboard. Familiarity and community are its foundation, as load-bearing as its cruck beams. They have held it steady asan average of four pubs a day have closed this year, grappling with high taxes, National Insurance rises and soaring energy costs. Our five winners have won a £5,000 drinks tab for patrons to enjoy on National Pub Day on Saturday, May 16.

“Young Will” – William Davies, a chef, and actually 52 – picks up the thread. “Petrol Pete” is reigning champion of the sloe gin competition, he explains (“It revs him up,” jokes Pun), while the pub’s chilli-making competition, its annual beer festival (31 and counting), and the church versus pub cricket match are personal favourites. He’s been supping here since he turned 18. While for “Ollie” – real name Tony Chadd, 66 – it’s the pub’s choir and book club. No one remembers why he’s called Ollie.

Nicknames flow faster than ale: Regulars enjoy a pint (real ale only) in the garden

“There is no other place like this,” says retiree John Thorley, 86, a regular of 40 years. Could he put his finger on why? He worries that might mess with the alchemy, but tries. “It’s friendly, it’s unassuming, it greets you like no one else does,” he attempts. Everyone mixes, from farmers to GPs. “Even if you don’t know people, you end up talking to them,” Ollie chimes.

Paul Morton, 56, his partner, Charlotte Alcock, 52, and her daughter Jolie Webb, 23, would agree. They are the only non-regulars here today, on a day trip from Bromsgrove. First-timers, they look a little rabbit-in-the-headlights initially, but now smile broadly. No cliquishness here, they assure me. “I don’t often drink in pubs,” admits Webb, echoing the trend of her generation. “You can’t properly relax in a Wetherspoons, but this feels like a private space. It’s cluttered, but cosy.”

'Cluttered, but cosy'

That clutter is museum-worthy. Roberts, 62, thinks that the building has operated as a pub since at least 1840. Her grandparents, Fred and Ethel, took the lease from the local estate in 1911, followed by her parents, and 20 years ago, herself – although she has always worked here, with the family living upstairs. “So things just accumulate,” she explains.

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By “things” she refers to Great War shell cases along the inglenook mantle next to copper plates and horse brasses that have never moved in her memory; a taxidermy fox and owl “given by a morris dancer”; a Victorian vacuum cleaner. Oh, and a wig form, snug on a hatstand. “It was found when we removed a Victorian grate,” she explains. Someone said it belonged to a judge, but then tall stories clutter this place, too. Roberts concedes that punters still talk about the “badger ham sandwiches” her dad handed round 50 years ago.

These horse brasses have never moved in Roberts's memory

The bar in the left half of the building is listed on the National Inventory of Historic Pub Interiors. It remains tiny, just three tables and a settle. The serving hatch is tiny, too, behind which 1950s beer pumps are still used. “Part of the appeal is it does not change,” she says. It was “only” 45 years ago that next door was transformed into a second, larger, bar. It has not been redecorated since. In keeping with her time capsule, Roberts only takes cash.

Clearly, the ale here is a draw. Roberts rotates them; three and a “pudding” (stout or porter) daily, earning her plaudits from theCampaign for Real Ale. A “ticker” called Bob drops in – so-called for his hobby ticking offreal ales. He’s sampled 19,000; some 300-400 here. “The beer is excellent,” he confirms. The prices, too – £3.60 a pint, up from a long-standing £3 two years ago. The pale ale is always nicknamed “Sue knows”, although how she does is extraordinary. She has always been teetotal. “Just tea,” she grins.

Landlady Sue Roberts

When it comes to the pub’s secret sauce, the regulars keep returning to Roberts. In a dark jumper, jeans and flat lace-ups, she’s a no-frills Bet Lynch antithesis, camouflaged in the bar’s wood-smoky shadows. Yet, “she’s special, you come through the door and there’s a pint in your hand, she knows what you want,” Thorley says. Helen Owens, 64, explains that being a landlady is Roberts’s “vocation”, “a way of life”.

“I never wanted to do anything else,” Roberts admits – even though, a regular whispers, she holds a first-class degree in maths. “Why would I want to go anywhere else when all these interesting people come and see me?” Her trick is to simply accommodate them. “They instigate things. I see my job as trying to facilitate, there’s no point trying to manage them!” Retiree Steve Gogerty, 67, agrees wholeheartedly. “Someone once said ‘wouldn’t it be nice to have a sausage competition?’ and we had one,” he recalls fondly.

'Part of the appeal is it does not change': Behind the bar

Yet none of these enterprises directly earn the pub a profit. Sue donates heavily to Acorns Children’s Hospice, and not just from the swear box. Nearly £60,000 to date. Meanwhile, she stubbornly keeps prices low and has no desire to sell food. She admits thatin another circumstance she would “definitely struggle to carry on”. She pays a very manageable rent and benefits from “rural relief” on rates, largely staffing the pub alone. Is she profitable? “I make some,” she says. “I’m still living!” But she agrees that costs have spiralled. “Pubs obviously need help,” she nods.

She will never leave. Of the future after her, she’s more uncertain, but she remains buoyed by the young families who come on Sundays. She serves more non-alcoholic drinks, but as for widespread Gen Z teetotalism, “I think some of them are bucking that trend!” she laughs. As “Young Will” says: “There are younger Wills, in fact.”

“Life” here, he adds, still “revolves around the pub”.

Readers can claim a free pint of Telegraph Ale at each of the winning establishments as well as more than 250 pubs across the country. To redeem a pint of our limited-edition brew,click hereor use the link below:

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Tall stories, a sausage competition and excellent beer: Why our pub is the best in Britain

There is an ancient-looking swear box at the Three Kings Inn on the village green in Hanley Castle, nearWorcester, fashioned by “Tall P...
Best LIV Golf players in 2026 PGA Championship field? We ranked 'em all

Of the11 LIV Golf playerscompeting in the2026 PGA Championship, only one has hoisted a Wanamaker Trophy before.

USA TODAY

The year's second major championship sees one more LIV player than was at the Masters. Some of those playing for LIV come to Aronimink in good form. All of them have competed in the major at least once.

Phil Mickelson, a two-time PGA champion, withdrew from his second straight major due to a family health matter. That means there are five fewer LIV golfers in the field as compared to 2025.

Let's rank the LIV Golf players coming into the PGA Championship, from those least likely to contend to those with a great chance to win.

PGA Championship 2026 LIV Golf power rankings

11. Martin Kaymer

The lone PGA champ of the group, Kaymer has missed five of the past six cuts in the championship and only made the weekend five times since winning in 2010.

10. Dustin Johnson

DJ almost won the PGA in 2010. He also finished runner-up in 2019 and 2020. But he has missed the cut in three of his past five starts at the PGA.

9. Tom McKibbin

Another golfer who seems too low. Had his best finish in Mexico City with a T-5 but has been a middle-of-the-pack golfer in 2026 otherwise.

8. Elvis Smylie

Smylie feels too low at No. 8. He's sixth in LIV's season-long standings and won the season opener but has struggled since.

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7. Cameron Smith

Cameron Smith is far from his 2022 self, but he shows plenty of glimpses that his talent is still there. Can he put it together on one of golf's biggest stages?

6. Joaquin Niemann

Niemann recorded his best major finish last year at the PGA with a T-8. His form hasn't been incredible in 2026, but Niemann has the talent to put together four good rounds.

5. David Puig

The youngster is getting more and more experience in golf's biggest events. It seems like he's due for a big week at a major.

4. Thomas Detry

Detry is quietly having a strong season on LIV Golf. He's fourth in the season-long standings and could be a surprise player to contend this week.

3. Tyrrell Hatton

Now we're getting to the heavy hitters. Hatton can win at Aronimink if he gets hot with the flat stick. And keeps a good attitude.

2. Bryson DeChambeau

DeChambeau's last three finishes at the PGA? T-4, 2, T-2. Expect him to once again be around the leaderboard, though his wedges will be tested this week.

1. Jon Rahm

Rahm seems primed to compete in another major. It has been too long since he was truly in contention at a major, even after his brief stint near the top of the leaderboard last year at Quail Hollow. Can Rahmbo be the first Spaniard to win the Wanamaker?

This article originally appeared on Golfweek:PGA Championship 2026: Ranking best LIV Golf players at Aronimink

Best LIV Golf players in 2026 PGA Championship field? We ranked 'em all

Of the11 LIV Golf playerscompeting in the2026 PGA Championship, only one has hoisted a Wanamaker Trophy before. The year's sec...
Margot Robbie Wears Ultra Low-Rise Pants With a Cropped Military Jacket

THE RUNDOWN

Elle
  • Margot Robbie wore McQueen to the West End premiere of 1536 in London.

  • Her outfit was anchored by a cropped military jacket and low-rise pants.

  • The baroque outerwear silhouette is trending for spring and summer.

Margot Robbie has ditched ethereal dressing for something with a bite. Fresh from the Met Gala, where she wore aglamorous Chanel gown, Robbie stepped out in London tonight for the West End premiere of1536in a look that commanded attention.

Robbie chose an off-the-runway outfit from Seán McGirr’s spring/summer 2026 collection for McQueen. And in true McQueen fashion, her black trousers sat daringly low on her hips and pooled over her pointed-toe heels. To give the ensemble even more of an edge, the actress slipped on acropped military jacketwith gold frogging and a stand collar. Styled by Andrew Mukamal, Robbie polished the look with her signature fringe bangs, McQueen’s Manta clutch, and a black manicure for good measure. Call her Lieutenant Robbie.

Robbie’s military jacket—or Napoleon jacket, as some refer to the style—is experiencing a full-on comeback among the fashion set. The spring/summer 2026 runways were rife with the design, whether it was the ornate numbers atJonathan Anderson’s Dioror the sharp coats decorated with epaulets at Ann Demeulemeester by Stefano Gallici.

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Celebrities have caught on, too. Joining Robbie’s brigade over the past few months have been the likes of Jenna Ortega and Dua Lipa.

The jacket has roots that stretch far beyond the Napoleonic era, however. In the early and mid-aughts, military jackets were second nature among stars like Rihanna, Beyoncé, and Kate Moss, the latter of whom made it her de facto uniform during her Glastonbury days.

Lee McQueen also took to the silhouette on multiple occasions, including his spring/summer 2003 runway, which McGirr appeared to reference with Robbie’s outfit. Two decades later, and the fashion army is marching right back to it.

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Margot Robbie Wears Ultra Low-Rise Pants With a Cropped Military Jacket

THE RUNDOWN Margot Robbie wore McQueen to the West End premiere of 1536 in London. Her outfit was anchored ...
Anthony Edwards: 'Some of the stuff Wemby was doing you don’t really have too much of an answer for it'

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Hoops Hype

‪Chris Hine‬: Anthony Edwards postgame.On the slow start: “Some of the stuff Wemby was doing you don’t really have too much of an answer for it.”Then on breakdowns later in the game: “Game plan mistakes that we keep making, and it’s too late in the series to make these mistakes.”

This article originally appeared on Hoops Hype:Anthony Edwards: 'Some of the stuff Wemby was doing you don’t really have too much of an answer for it'

Anthony Edwards: 'Some of the stuff Wemby was doing you don’t really have too much of an answer for it'

Advertisement ‪Chris Hine‬: Anthony Edwards postgame.On the slow start: “Some of the stuff Wemby was doing you don’t really have ...
The ‘naughty’ TV gardener designing a Chelsea showstopper for the King and David Beckham

“There is a kind of expectation when you work as a gardener that we’re nice people,” says Frances Tophill, one of the most famous – and famouslynice– gardeners on our television screens. For the past 10 years she has shared airtime withMonty Don, another famous, nice gardener. “When you work onGardeners’ World, everything islovely. Everything’snice. You have that slight pressure – or an assumption – thatyou’relovely,” she says, laughing. “And that’s sometimes a lot, because I can be not-lovely, you know?”

The Telegraph Frances Tophill

For the avoidance of doubt, Tophill is completely lovely when we meet. But the niceness ofGardeners’ Worldcan be an oppressive mantle to someone who took it on at the age of 26. The show, which has been running on the BBC for more than 58 years, isASMRfor the middle-aged and beyond; it’s so relaxing that its mere theme tune can induce a sense of calm bordering on the opioid. It has birds tweeting, plants (mostly) growing how they should, and gardening without the personalkneeache. It is, as Tophill says,sonice.

She describes the version of herself that we see on television as something like her phone voice: a mask to hide her “secret self”. Outside what the cameras capture, Tophill is more subversive. “I like to be a bit naughty, but in a very quiet, passive sort of way,” she says. To her, there is more to gardening than people – or even plants – being nice.

Frances Tophill

Take her show garden, four years ago, at Gardeners’ World Live at the NEC in Birmingham. It was like a dystopian movie set: rusted water butts, thick chains directing the flow of scarce rain, old sinks used as planters, and a teetering corrugated iron shed up a steep steel staircase. It was like something out ofMad Max.As Tophill showed us around the garden on TV, spreading the message of sustainability and of gardening in an increasingly challenging climate, while bees buzzed over the drought-tolerant plants, she never called it what it actually was, nor what she had designed it to be: post-apocalyptic.

“[It was the garden of] someone who’s living post-nuclear fallout, and trying to grow in this post-industrial, post-human landscape,” she says. Tophill had built a monument of death and doom in the middle of the flower show, as a warning, and then stood among it, being lovely. She won best in show.

Expectations of overnight fame

We are chatting on a sofa in the vacant bridal suite of Ripple Court Estate, an 18th-century house turned wedding venue in Kent. Her sister, who started there part-time as a gardener, collects twigs for the dead hedging in the next show garden Tophill is designing: the RHS andThe King’s FoundationCurious Garden – her first at Chelsea.

Outside, the blinding April sun beats down on the white van Tophill drove here. Fitted with insulation and a bed, it takes her around the country on long road trips with her lurcher, Rua. She sleeps there during filming breaks, and it is currently strung with swatches of fabric bunting she has dyed herself using plant pigments for her Chelsea display.

Tophill is “excited, slightly nervous” about making a garden with the King andSir David Beckham, The King’s Foundation ambassador, but she seems more nervous about what’s happening today – her first magazine photoshoot, the kind where there is a moodboard. “Usually I’m just like –” she mimes cartoonishly leaning on a shovel in the dirt, giving a thumbs-up.

Tophill first appeared on our television screens in 2011 after successfully auditioning to co-host ITV’sLove Your GardenwithAlan Titchmarsh. Then aged 23, she thought it would make her famous overnight. She was studying horticulture in Edinburgh at the time and threw a viewing party for her friends when the first episode aired. “I went for breakfast with my friend Tim the next morning and I remember us both being like, ‘Oh my God, this is going to be so intense,’” she says, rolling her eyes and hiding behind her hand, play-acting as a harassed celebrity. “We were in a greasy spoon café expecting to be asked for an autograph. Nothing happened,” she cackles.

The Love Your Garden team, from left: Katie Rushworth, Alan Titchmarsh, Frances Tophill and David Domoney

She discovered that she felt relieved; fame was not what she wanted after all. “I went for years and years without anyone ever recognising me.” And then, in 2023, she covered for Don, hostingGardeners’ Worldfor the first time while he was away, filming in her own tiny garden in Devon.

The week after her episode was broadcast, she went to help a friend sell plants at an annual flower stall, as she had done every year. However, this time things were different. She was mobbed. “That’s when I got a glimpse of what being Monty must be like,” she says, wide-eyed. To her, it revealed a life without freedom. “I don’t want that.”

Tophill found gardening – like a lot of people do – by accident. She grew up in a family she describes as “eccentric”: her mother, who had trained in art, would take the three sisters out on sunny days to sunbathe and sketch trees in the fields of Kent, and her father still plays the piano accordion in pubs, although Tophill is now too busy to roll his cigarettes while he’s performing. She thoughta job in the artsmight be where she was headed so took a BTEC in jewellery design, where she playfully made Boudica-like armour out of thebronze-cast nipples of her friendsand family, despite having no interest in jewellery. At 19, she woke up one morning and noticed rain on the window. “I wanted to go for a walk in the rain, and thought: maybe I could be a gardener? Surely that must be the worst part of being a gardener – getting rained on.”

She applied for a £2-an-hour apprenticeship at the Salutation, the garden of a Grade I listed manor near her house, but kept her Saturday job in the hosiery department atM&Sto make up for the low pay. She soon found that the physical exhaustion of a proper apprenticeship – cleaning drains, digging holes – was more satisfying than anything she had done before. Suddenly, she could lift the unliftable boxes in the stockroom at M&S. “I was like ‘Oh my God, I’ve got muscles! I’ve never had muscles,’” she says. “It was hard work for a 19-year-old waif who had never done any labour in her life. But that was it: that was the moment I learnt about plants.”

While she had discovered plants, the general ethos of the garden she was working in was at odds with what she liked about them. It was open to the public, with a kitchen garden no one could eat from because it was for display. “I think I saw plants from my apprenticeship as accessories to make the world look nice,” she says. She felt as if something was missing. It was only later, while completing her degree at theRoyal Botanic Gardenin Edinburgh, when everything clicked.

Frances Tophill

With increasing speed and enthusiasm, Tophill explains: “I started learning about conservation, and ecology, and the relationships of insects and plants, and people and plants, and the history of plants and trade, and the physiology of plants and how their cells work, how photosynthesis works, how mycorrhizal fungal bacterial interactions within soil can affect the growth of a plant – and all of that just blew my mind.”

It’s this part – the mind-blowing, heart-swelling curiosity – that made her the perfect fit to design theCurious Garden at Chelsea, which aims to encourage people to consider a career in horticulture by making that enthusiasm contagious. At the centre will be a building called the Museum of Curiosities, showcasing everything plants can do – from making fabric and medicine to even hats – with a microscope revealing the cells that build them.

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“Basically, it’s showing that plants aren’t just pretty, they are part of human history, economic history, and cultural history,” Tophill says. “That’s where my fascination with it is.” When she speaks about her own garden in Devon – where she grows only things with a purpose, even if she never quite finds the time to make the oil infusions, the beer or the smudge sticks from a kind of sage that grows only in California – she sounds quietly witchy. But all of this is about the relationship between humans and the plants we grow.

‘New gardeners want to do everything’

Her involvement in the Chelsea garden began last August. She was driving to France for a camping trip when she got a call from the RHS pitching her the plan. She was to be the practical linchpin that held it all together in a cohesive way, fusing all that was important to both the King and Beckham. Tophill travelled toHighgrove in Gloucestershireto meet the King’s gardening team (she briefly entertained the idea of a show garden filled with “crazy, looming”, Tim Burtonesque topiary to hark back to the kind in the King’s own garden, but she has abandoned this idea for now) and heard the word “harmony” repeatedly.

As the King is also adedicated watercolour painter, Tophill wanted to bring an artist’s sensibility to the design, too. “He’s got loads of acers, so I’m thinking about the colours and the placements and the views,” she says. “Everyone keeps saying that he’s so detail-focused that he’ll notice all the tiny things.” This is also why she’s scouring the internet for the perfect gnome, in homage to the one in the King’s whimsical Highgrove garden. “He hides it in the stumpery for the gardeners to find,” she laughs. The RHS is lifting its gnome ban for only the second time in history, partly to celebrate the King’s tradition, while also auctioning off gnomes decorated by celebrities to raise money for the RHS Campaign for School Gardening.

As well as this, Tophill wants to harnessBeckham’s enthusiasm for gardening, including a nod to his love of beekeeping with a woven willow beehive. He gave Tophill a list of his favourite plants to include – things such as the catnip Nepeta ‘Six Hills Giant’ – but the list was so comprehensive it also featured things like hyacinths and snowdrops, which are out of season in May. Mostly, though, the list was full of vegetables. “He wasreallykeen on garlic, so I was likeOK…” Tophill looks unsure but resolute: “I started growing garlic on my allotment, and I said to him: ‘I really hope you don’t get your hopes up for this garlic. I’m doing my best with it, but my allotment is quite shady.’ He replied: ‘I don’t care! Sounds great. It will be nice to see your garlic!’”

Frances Tophill with Alan Titchmarsh (left), Sir David Beckham (centre) and the King, April 2026

Beckham is still relatively new to gardening, and retains the new gardener’s refusal to be told something won’t work – and this has become key to the design of the garden. “A new gardener doesn’t have to be a bad gardener. New gardeners aren’t basic – they want to doeverything.So that’s what fed into this: trying everything. It’s not going to be a designery-looking garden; it’s going to be a real person’s garden. It’s a little section of this, and a little section of that. It’s how I feel new gardeners garden, and how real gardeners garden,” she says. “I still garden that way.”

Part of the joy of an episode ofGardeners’ Worldhosted by Tophill is its relatability. She doesn’t have much space. She doesn’t have much sun, or she has too much. And sometimes things just don’t work. She laughs as she recalls a short segment she filmed years ago, when she proudly held up a small cabbage she had grown on her own desolate, windblown allotment. To her, this was an impossible achievement. The edit then cut straight to Don harvesting a colossal “two-arm job” cabbage at Longmeadow.

“I realised that my thing is always a little bit basic,” she says. “But I kind of like holding the flag for that.” And this is where Tophill wants to remain – in the attainable part of the garden. What she keeps coming back to is the idea of what’s real, and where she can make a difference. She doesn’t want to be mobbed for selfies, mostly because it stops her being able to help in any practical way – even if it’s just pricing up plants at a flower stall.

She says that starting out onLove Your Garden– a surprise transformation show – is probably why she’s so keen to keep her feet on the ground now. “We were going into people’s houses, often at their lowest points,” she says. “I remember one particularly brutal one – I still cry, I hope I don’t cry now. He was this lovely kid called Harry. He was 15, and he had terminal cancer. Single parent family, only child – this mum in Hull was facing her son’s death.” Harry kept lizards, he grew plants for his terrariums, he had ducks, and he was dying of an aggressive bone cancer. “He had this bucket list of 30 things he wanted to do before he died and one of them was stand under a waterfall. Another one was ‘my duck to lay an egg’. He was just this nature-loving guy and we made this garden for him.”

In early 2020, a month after the episode was filmed, Harry died. “Meeting a person like that, it’s like –” Tophill is blinking at the ceiling, trying to stop tears. “Sorry, I can’t think about that guy without crying.” She pauses. “That’s what makes the world, you know? It’s not me swanning around theChelsea Flower Show, or anyone else. It’s these real people who are going through real things.”

Tophill sees an interest in nature and gardens as a way to help combat not only the climate crisis, but also an urgent social crisis. “We’re all angry because we feel there’s nothing we can do about the way things go,” she says. “People don’t think they will be listened to.” She knows that weaving wicker baskets, orgrowing flowers, can seem futile – irrelevant even – given everything happening in the world. But she is adamant there is more to it: she has seen first-hand, while filmingGardeners’ Worldin Bradford, how participating in community gardens can give a sense of cohesion to an otherwise segregated society.

“It’s not the only solution, but I feel really passionately that gardening can be a solution to help escape whatever difficult circumstance you might be in,” she says. “A lot of talk is about finances – and yes, people are struggling – but actually, it’s more existential than that: it’s about community. It’s about working together. It’s about feeling like there’s a place in the world for you.”

Frances Tophill shot for Telegraph Mag

As she passes the 10-year mark onGardeners’ World,Tophill is starting to take stock of what a TV career has added to, and taken away from, her life. Now 36, she says working alongside newer presenters onGardeners’ Worldwho are around her age makes her feel old, simply because she’s been there so long.

“I do wonder if it would have been helpful to have had that extra 10 years to form who I am before rolling with this weird shift in my life trajectory,” she says. “Like, I haven’t had kids – I wonder, would I have had kids? It’s fine,” she says, waving it away, reluctant to push her personal life into the spotlight . “But it makes you realise – I was really young at the time.” She’s not looking for a career change, but she believes she’s on the brink of a new adventure. “I feel like when you get to this age, you’re more empowered to just be OK with who you are. And I’m not a person who ever wants to be famous.”

While we’ve been talking, her estate agent has been calling. Tophill is trying to sell the old stone house she bought in Devon – the one from which she hosted episodes ofGardeners’ World– because she is so rarely there. She lives alone and feels that a house like that needs to be lived in and warmed with fire – otherwise it becomes too dark and cold to come home to. She’s downsizing to somewhere more modern, but is adamant she won’t be hosting any episodes ofGardeners’ Worldat her new place – she doesn’t like being told what she can and can’t do with her own garden, or which way she should lay her path for a better picture, and she’s uncomfortable with TV crews disturbing her neighbours.

If she is sure of anything, she knows she never wants to be the newMonty Don. “I’ve kind of done it. I’m not hungry for it. I’ve seen where it goes.” Mostly, she just wants to be the real Frances. “As I get older, I feel like that subversiveness might come out a little more vocally. Possibly not in this project,” she laughs, pulling it back to her Chelsea garden. “Might be the wrong crowd…”

RHS Chelsea Flower Show runs from May 19 to 23

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