Alina Hernandez: Redefining Wellbeing For Holistic Performance

Editorial Team
Aug 17
12 min read

Interview with Alina Hernandez | Partner and Innovation Director at the Touchless Wellness Association

At the crossroads of wellness experience design, hospitality innovation, and evidence-based behaviour change, Alina Hernandez is reshaping the future of modern wellbeing. As an award-winning Wellness Concept Designer, Certified Mayo Clinic Health Coach, and Co-Chair of the Global Wellness Institute’s Mental and Touchless Wellness Initiatives, Alina is a leading voice in lifestyle transformation and wellbeing innovation.

Alina Hernandez: Redefining Wellbeing For The Era of Holistic Performance

In this exclusive Calmfidence World interview, she unpacks the true meaning of holistic wellbeing, and explains why performance-driven leaders need to rethink their recovery rituals. From understanding low-grade chronic inflammation to embracing touchless therapies, Alina offers a roadmap for building resilience from the inside out. She ends with insights from Mental Wellness Initiative's 2025 trends.

Holistic Performance and Wellbeing. Exploring The Stress Paradox

Calmfidence® | Nell: Alina, it’s a pleasure to welcome you to Calmfidence World. Your work across wellness experience design, behaviour change, and the translation of scientific innovation is truly distinctive, as you’re helping to shape the future of accessible wellbeing. So at Calmfidence World, our community of entrepreneurs, experts, leaders, investors, and wellpreneurs often asks: How do we balance performance, holistic success, and wellbeing?

Alina Hernandez: That’s a crucial question. But before we dive in, I like to pause and reflect on what we mean by “balance” and “holistic wellbeing.” Are we truly aligned?

By definition, holistic means leaving nothing out. It considers the whole—how every part is influenced by everything around it. Take experience, for example. Even if you and I share the same moment, I can’t fully feel what you feel inside, and vice versa. We might align cognitively or emotionally, or share physical space, but our inner realities remain uniquely our own.

Everything is interconnected. When we grasp this, wellbeing isn’t just mindset or healthy habits; it’s about how we relate to ourselves, others, our environment, and even time.

Holistic thinking honours that individuality while also considering the external systems we live in which influence and are directly influencing my experience - your experience.

Externally, everything is a system—our homes, communities, countries, even the planet. Each influences us, just as we influence it. Internally, it’s the same: our nervous system, immune system, cellular structure—even atomic and subatomic levels—it’s like a universe within a universe.

Calmfidence® | Nell: That’s incredibly powerful. You’re expanding our view of wellbeing—from a checklist of habits to a living relationship with our inner and outer worlds.

Alina Hernandez: Exactly. A core principle in wellbeing design is the idea of the “Stress Paradox”—the concept popularised by Dr. Sharon Horesh Bergquist, a physician and stress researcher. She proposes that not all stress is bad. Positive stress, or eustress, is essential. It fuels drive, ambition, and action. Without it, we’d stagnate.

The key is balance. Our autonomic nervous system has two main branches: the sympathetic, which activates us, and the parasympathetic, which calms and restores us. True holistic wellbeing is about shifting between these modes throughout the day—not eliminating stress entirely. Think of it like interval training for life: bursts of performance followed by intentional recovery.

Calmfidence® | Nell: Beautiful. That’s exactly the wisdom we need in today’s high-achieving world—performance without pressure, courage without collapse.

Alina Hernandez: Yes—and it also means rethinking what nourishes us. Not just food, but relationships, light, movement, and meaning.

When I design wellness environments or programs, I ask:

How does this space support or hinder recovery?
How are people invited to connect—to others and to themselves?
How are we building experiences that sustain beyond the body, but the whole being?

This is where real transformation happens—when wellbeing moves from a to-do list to a design strategy for living.

For example, if someone’s job involves constant travel or screen time, preventive wellbeing isn’t just about avoidance—it’s about intentional additions. Small, consistent micro-habits serve as buffers. If movement supports the reduction of chronic inflammation, I make it part of my day. That might mean walking between meetings, standing regularly, stretching, or taking calls on the move. It doesn’t have to be a full gym session—it’s about avoiding stagnation.

Calmfidence® | Nell: Yes, especially for entrepreneurs and leaders juggling multiple roles. One of the biggest challenges is recognising the tipping point—the fine line where stress shifts from motivating to depleting. Many don’t notice it. They sit too long, power through with coffee, stay in overdrive—and before they know it, they’re running on empty. Do you have advice for ambitious people unaware they’ve slipped into overdrive?

Alina Hernandez: I see this often—in my work translating research into real-world application, for the use in personal experience, is a must - otherwise we make no use of this new knowledge.

Purpose-driven people tend to operate at full capacity. But that level of output demands the same precision and care we give professional goals. The first step? Apply your work skills—focus, observation, outcome-orientation—inward.

For example, if you train physically, you wouldn’t push through intense workouts without recovery—you’d risk injury. The same applies to your mind and nervous system. Public speaking, high-stakes meetings, nonstop performance—they all activate the sympathetic nervous system. Like a HIIT session, they require recovery. After a demanding day or presentation, I consciously step away from being “on.” Recovery isn’t just physical—it’s deeply mental, emotional - and even spiritual.

Calmfidence® | Nell: Do you build recovery time into your schedule? For instance, would you take a full day off after a conference?

Alina Hernandez: I don’t really think about it anymore—it’s second nature now. But yes, I take intentional steps. If I have an evening engagement after a long day, I retreat to my hotel room for at least an hour beforehand. No phone, no stimulation—just quiet to decompress. This way, when I go out again, I’m recharged and present. The next day, once home, I avoid high-energy commitments. I do light tasks—admin, emails, writing—and always get into nature. Walking the dogs twice daily is non-negotiable for me.

For others, recovery might look different: visiting an art gallery, taking a slow walk, or engaging with beauty. The key is this: there’s no one-size-fits-all approach. What matters is that the activity holds personal meaning. People commit to behaviours that resonate internally, not just those they think they should do or are “advised” to do. Knowledge without action remains unimpactful.

If walking doesn’t bring joy, don’t force it. Maybe you love the gym or hate being indoors. I thrive outdoors, so I naturally gravitate there.

The formula is simple: it has to be something you enjoy, that nourishes you, and that you can return to regularly.

Social wellbeing is another example. For some, sharing a meal with loved ones is deeply fulfilling—it activates feel-good hormones.

The key is intentionality—design recovery in a way that’s meaningful and sustainable.

Calmfidence® | Nell: So what you’re saying is—avoid making lifestyle management another source of stress. Because stressing about being healthy defeats the whole purpose.

Alina Hernandez: Exactly. Research shows that constant tracking—steps, sleep, food, metrics—can actually increase anxiety. It’s meant to help, but sometimes it overwhelms.

Touchless Wellness: A New Frontier in Wellbeing Delivery

Calmfidence® | Nell: Tell us more about touchless wellness. I only recently came across the term following your work. What exactly is it? Did you create the term, or was it already in use?

Alina Hernandez: The term ‘touchless wellness’ was coined in 2023 by Erin Lee, founder of the Touchless Wellness Association, and later deepened by my own parallel work in the space since 2019. Erin and I co-authored the seminal white paper, “Embracing Tomorrow, Today,” in 2023, which launched what is today a movement and context for an entire industry category. Having worked with leading wellness tech manufacturers like the Gharieni Group, we realised there was no clear term for what we were doing. I created the first “touchless spa” within a spa concept in 2020.

**Touchless Wellness: A New Frontier in Wellbeing Delivery**

Touchless wellness means delivering wellness products and services without the need for a therapist. It includes modalities such as thermal bathing, sauna, hydrotherapy, gong baths, meditation, and yoga—activities that don’t require hands-on treatment.

It represents a new approach that blends traditional therapies with advanced technology to replicate or enhance benefits without touch. For example, machines can now deliver massage-like or anti-inflammatory effects, creating a hybrid space where therapists aren’t always needed.

Our association now includes Nigel Franklyn, another extraordinary and leading voice in the industry, and together, as partners we are leading the industry. The association is supported by those brands, who themselves are pioneering the industry. We produce educational content, host webinars, and attend events to bridge traditional wellness with this new digital era—the Fourth Industrial Revolution—where AI and digitisation transform delivery. We’re evolving alongside touch, far from replacing it.

Calmfidence® | Nell: And people don’t need to travel to the Red Sea or Siberia to experience these treatments!

Alina Hernandez: That’s the beauty of this new sector - it is accessible! Most of the touchless wellness modalities are ancient—but today’s technology brings these benefits into city centres, making therapies accessible and affordable - and its benefits accelerated and amplified. Salt rooms and cryotherapy chambers in urban areas allow regular use at costs as low as €20–30, compared to traditional treatment room based experiences which can be many times more expensive - thus Touchless makes wellbeing more inclusive.

Calmfidence® | Nell: So it’s about bridging traditional wellness with digital tools?”

Alina Hernandez: Yes. In the Fourth Industrial Revolution, wellness must evolve with automation, AI, and digitisation. The challenge is to advance delivery without losing soul. We’re not replacing touch; we’re expanding access so more people benefit. It’s about inclusion and growth, avoiding exclusion.

What Preventive Wellness Really Looks Like

Calmfidence® | Nell: You’re clearly passionate about prevention, especially for leaders. How do you personally define a preventative wellness mindset?

Alina Hernandez: The idea of “Primary Prevention originally comes from the acute chronic care model - that is how to prevent the onset of chronic disease—or lifestyle-related conditions like cardiovascular disease, Type 2 diabetes, and some cancers - all preventable. Research supports this and informs us that approximately 70% of all chronic diseases are preventable.

Why? Because the root-cause of these is low-grade chronic inflammation—brought on by consuming ultra processed foods, obesity, smoking, stress, lack of sleep, or the litany of negative lifestyle habits.

Calmfidence® | Nell: So not all inflammation is bad?

Alina Hernandez: Exactly. Acute inflammation is a normal and necessary part of the body's healing process, helping to fight off infection and repair tissue damage. Short bursts of inflammation—from exercise or acute stress—are normal and often beneficial. But chronic, unresolved inflammation is what causes harm.

If poor sleep, emotional exhaustion, high stress, and inactivity all drive chronic inflammation, then I have to ask: What proactive behaviours can I commit to—not just for physical health but mental and emotional resilience?

Calmfidence® | Nell: So it’s less about avoiding illness and more about building capacity?

Alina Hernandez: It’s about both. Preventative lifestyle behaviours mean creating a solid foundation through small, consistent choices that keep you balanced before problems arise. You’re not just reacting—you’re intentionally designing your life.

On Knowledge, Capacity, and Human Design

Calmfidence® | Nell: It seems that you share your knowledge generously when it comes to wellbeing. Why does it matter so much to you?

Alina Hernandez: I’m deeply passionate about knowledge—especially its transfer. When people have more knowledge, they gain the capacity to make better decisions and become more independent and resourceful. That resourcefulness touches every aspect of life—from emotional wellbeing and physical function to how we show up at work and in relationships.

To me, being resourceful means being empowered mentally, emotionally, physically, and socially. It’s the ability to navigate challenges, perform better, build healthier relationships, and create positive environments.

Calmfidence® | Nell: So it’s not just facts — you’re talking about inner capacity?

Alina Hernandez: Exactly. We all have the capacity to transform our lives, but transformation isn’t a single event; it’s a process fueled by experience. Whether those experiences are positive or painful, they teach us. Learning rewires our brain—changing how we think, act, and feel.

Calmfidence® | Nell: What about when someone feels stuck or unable to change?

Alina Hernandez: Most people aren’t incapable—they’re in what I call an arrested state. It’s like being paused, not broken. You’re not closed off forever, just stuck in that moment. The goal is to help people move from arrested to open. Once open, they often realize, I can figure this out myself. That’s true autonomy.

Mental Wellness: Moving from Stuck to Open

Calmfidence® | Nell: What’s your perspective on mental and energetic depletion?

Alina Hernandez: Our experiences—positive or negative—are powerful learning opportunities. When we learn, we form new neural pathways. Challenges we can’t solve yet present a choice: repeat the same old methods, which leads to frustration (what I call downstretching), or upstretch—push ourselves to learn new ways and grow beyond previous limits.

Humans function like operating systems: we can be open, arrested, or closed. Closed systems are rare and usually signal deeper issues. Most people get arrested—stuck temporarily without losing their ability to move forward.

Being arrested isn’t incapacitation, just temporary stuckness. My work helps people shift from arrested to open. Once open, they can problem-solve independently because we’re designed to be autonomous yet interconnected.

Calmfidence® | Nell: So it’s about reactivating that inner capacity?

Alina Hernandez: Yes. It requires a conscious choice. Faced with the unfamiliar, we either stay stuck with old strategies (downstretching) or upstretch—reach for integration of new knowledge or tools. If old methods aren’t working, continuing them only adds frustration. When we’re even slightly open, we can learn something new, try a different approach, and the system begins working again.

Calmfidence® | Nell: I love that metaphor. Many people seem to need a ladder to reach the fruit—they’re stretching but can’t grasp it yet.

Alina Hernandez: Often, all it takes is a small nudge—a new perspective, a supportive conversation, or just enough energy to take the first step. Moving into an open state often sparks the realisation: I can figure this out. That’s when autonomy returns. We’re social beings but also deeply capable of healing, growing, and making empowered decisions when reconnected with our inner resources.

Calmfidence® | Nell: The Mental Wellness trends for 2025 were just published, could you share what the 2025 Mental Wellness trends reveal about the evolving landscape of mental wellness?

Alina Hernandez: Thank you, Nell. I’m delighted with their publication. They mark a shift from one-size-fits-all to personalised, evidence-based, and proactive mental wellbeing.

In brief, the top trends include:

Longevity & Mental Health: Combining physical exercise like resistance training with mindfulness supports brain health and healthy ageing, integrated across gyms, spas, and hotels.
Resistance Training Rocks: Proven to enhance memory, improve mood, and slow brain ageing.
Gut-Brain Connection: New research reveals which gut bacteria influence behaviour and mental health, enabling better-targeted nutrition and probiotics.
Microplastics Detox: As microplastics accumulate in the brain, people are responding by reducing plastic use, eating clean, using saunas, and trying probiotics to aid detoxification. By the way, look for a landmark white paper authored by our Founding Chair, and dear friend Professor Gerry Bodeker as a follow-up!
Social Wellness: Activities like shared meals, group baths, and forest walks significantly boost mental wellbeing.
Real Self-Care: Moving beyond wearable data, people are tuning into their bodies and emotions, practising holistic, mindful self-care.

It’s about blending science with daily life to foster wellbeing from the inside out. The full Mental Wellness Initiative of the Global Wellness Institute 2025 Trends report is published here.

Calmfidence® | Nell: Finally, what’s your single piece of advice for someone feeling mentally or energetically stuck, reaching but unsure how to get the fruit?

Alina Hernandez: I live by the Law of Two Feet. It means you always have the choice to physically or mentally step away from a conflict or stuck thought. If overwhelmed or in an argument, you can literally walk away. Removing yourself diffuses tension—like taking oxygen away from a fire. However, avoiding hard conversations can create much toxicity and this is destructive behaviour and lack of emotional intelligence. These conversations need to happen to build trust - and ultimately sustain relationships in the long run.

For anxious or depressive moments, a walk creates the distance needed to start healing. The Law of Two Feet is a triage tool to remove yourself from emergency space so you can recover and bounce back. It’s about letting go and creating space, so you can return and resolve the issues in a resourceful state.

Trust that you’re protected and supported. In spiritual and coaching circles, I often say: trust the process.

Calmfidence® | Nell: Thank you so much, Alina, for sharing your valuable insights and experience. It’s clear your work brings meaningful impact, and that positive energy undoubtedly comes back to you.

About Alina M. Hernandez

Alina M. Hernandez has dedicated her career to pioneering the intersection of innovation, wellness, and experience design. As the Founder of the Wellness Innovation Hub, she brings a multi-disciplinary approach to crafting transformative wellbeing experiences. A global voice in the wellness field, she has presented at leading forums including the Forbes Travel Guide Summit, Medical Wellness Congress, SpaLife, and the Longevity Med Summit.

Alina currently serves as Partner and Innovation Director at the Touchless Wellness Association, sits on the Advisory Board of the Gharieni Group, and co-chairs both the Mental Wellness and Touchless Wellness Initiatives at the Global Wellness Institute.

Through her work in human-centred design, Alina helps organisations future-proof the wellbeing of both individuals who lead them, and the business offering itself - using rapid prototyping, behaviour change science, and experience design innovation.

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