Virginia Giuffre’s memoir to be released months after her death

A posthumous and “unsparing” memoir by one of Jeffrey Epstein’s most prominent accusers, Virginia Giuffre, will be published this fall, publishing house Alfred A. Knopf said Sunday.

Nobody’s Girl: A Memoir of Surviving Abuse and Fighting for Justice is scheduled for release October 21, the publisher confirmed to the Associated Press.

Giuffre, who died by suicide in April at age 41, had been working on Nobody’s Girl with author-journalist Amy Wallace and had completed the manuscript for the 400-page book, according to Knopf. The publisher’s statement includes an email from Giuffre to Wallace a few weeks before her death, saying that it was her “heartfelt wish” the memoir be released “regardless” of her circumstances.

“The content of this book is crucial, as it aims to shed light on the systemic failures that allow the trafficking of vulnerable individuals across borders,” the email reads. “It is imperative that the truth is understood and that the issues surrounding this topic are addressed, both for the sake of justice and awareness.”

Giuffre had been hospitalized following a serious accident in the weeks before her death, her publicist had said, although it’s unclear when the accident was in relation to her email.

“In the event of my passing, I would like to ensure that NOBODY’S GIRL is still released. I believe it has the potential to impact many lives and foster necessary discussions about these grave injustices,” she wrote to Wallace.

In 2023, The New York Post had reported that Giuffre had reached a deal “believed to be worth millions” with an undisclosed publisher. Knopf spokesperson Todd Doughty said that she initially agreed to a seven-figure contract with Penguin Press, but moved with acquiring editor Emily Cunningham after Knopf hired Cunningham as executive editor last year.

Giuffre had stated often that, in the early 2000s, when she was a teenager, she was caught up in Epstein’s sex-trafficking ring and exploited by Britain’s Prince Andrew and other influential men. Epstein was found dead in a New York City jail cell in 2019 in what investigators described as a suicide.

His former girlfriend, Ghislaine Maxwell, was convicted in late 2021 on sex trafficking and other charges.

Andrew had denied Giuffre’s allegations. In 2022, Giuffre and Andrew reached an out-of-court settlement after she had sued him for sexual assault.

Giuffre’s name has continued to appear in headlines, even after her death.

In July, President Donald Trump told reporters that Epstein had “stolen” Giuffre from Mar-a-Lago, his private club in Florida where she once worked. She had alleged being approached by Maxwell and hired as a masseuse for Epstein. Maxwell has denied Giuffre’s allegations.

Doughty declined to provide details about the Epstein associates featured in Nobody’s Girl, but confirmed that Giuffre made “no allegations of abuse against Trump,” who continues to face questions about Epstein, the disgraced financier and his former friend.

Knopf’s statement says the book contains “intimate, disturbing, and heartbreaking new details about her time with Epstein, Maxwell and their many well-known friends, including Prince Andrew, about whom she speaks publicly for the first time since their out-of-court settlement in 2022.”

Knopf Publisher and editor-in-chief Jordan Pavlin, in a statement, called Nobody’s Girl a “raw and shocking” journey and “the story of a fierce spirit struggling to break free.”

Giuffre’s time with Epstein is well documented, although her accounts have been challenged. She had acknowledged getting details wrong, errors she attributed to trying to recall events from years ago. In 2022, she dropped allegations against Alan Dershowitz, saying in a statement at the time that she may “have made a mistake in identifying” the famed attorney as an abuser.

“Nobody’s Girl was both vigorously fact-checked and legally vetted,” a Knopf statement reads.

Giuffre’s co-author on her memoir, Wallace, is an award-winning magazine and newspaper reporter whose work has appeared in The New York Times and the Los Angeles Times, among other publications. She has also collaborated on two previous books, Pixar co-founder Ed Catmull’s Creativity, Inc. and former General Electric CEO Jeff Immelt’s Hot Seat.

Artist in UK after ‘Chinese censorship’ ‘does not feel safe at all’

An artist forced to flee to the UK from Thailand after his exhibition on authoritarian regimes was censored has said he does “not feel safe at all”.

Sai, who is Burmese, said that pieces in his Bangkok show by Tibetan, Uyghur and Hong Kong artists were removed and names of the artists obscured following an alleged pressure campaign by Beijing.

“Constellation of Complicity: Visualising the Global Machinery of Authoritarian Solidarity” opened on 24 July at the Bangkok Art and Culture Centre (BACC), with the aim of exposing the repression tactics used by authoritarian governments. However, just three days later, Chinese embassy staff are claimed to have visited the BACC, accompanied by Bangkok city officials, and demanded that the exhibition be shut down.

Sai has now opened up about the ordeal after he and his co-curator wife fled, fearing arrest or deportation to Myanmar, where he believed he would be punished by the military-run junta for his activism.

“My wife was really trembling,” Sai, who did not want to share his full name for safety reasons, told The Independent. “We tried to buy the earliest flight possible, [thinking]: ‘We don’t know what this is, or the magnitude, but we’ll try to get out of the country for now and solve this while we’re outside.’”

The couple left on a plane bound for the UK, taking off just before midnight on 26 July.

“On the way to our hosts [in the UK], we get phone messages that three diplomats from the Chinese embassy along with Bangkok metropolitan administration officials had shown up at the BACC,” Sai said. “The Chinese diplomats were demanding that the exhibition be shut down. BACC had a discussion with them.

“After the discussion, I was informed that the Chinese embassy demanded to remove the names of artists from Tibet, Hong Kong and the Uyghur region. The Chinese diplomats said the relationship between China and Thailand would be affected if BACC didn’t comply.”

Works by Hong Kong artists Clara Cheung and Gum Cheng Yee Man, Tibetan artist Tenzin Mingyur Paldron, and Uyghur artist Mukaddas Mijit had been flagged as “problematic”, Sai explained. The artist was told that Chinese diplomats returned on multiple occasions, allegedly making more demands, including the removal of elements critical of Beijing’s policies.

In a statement issued following the censorship, the Chinese foreign ministry neither confirmed nor denied that its embassy was behind the alterations.

However they claimed the exhibition distorted Chinese policies and “undermined China’s core interests and political dignity”.

“The fact that the relevant country took timely measures precisely shows that the promotion of the fallacies of ‘Tibetan independence’, ‘East Turkestan Islamic Movement’ and ‘Hong Kong independence’ has no market internationally and is unpopular,” a spokesperson said.

Sai described the incident as an “unprecedented act of transnational repression”, which highlighted the concerning “magnitude” of China’s reach.

“We do not feel safe at all,” he told The Independent. “An exhibition that exposes the network of authoritarian regimes is itself being attacked by a network of authoritarian regimes, just after 48 hours of opening, which is very ironic and self-explanatory.

“This is the most controversial, most well-known exhibition all over the world – not because we intended, but because of the censorship of the Chinese Communist Party [CCP].”

Sai and his wife have lived in Thailand since 2023, finding sanctuary in the country like thousands of other Burmese people, following the military coup in Myanmar in 2021.

But now he said they do not see a future when they can return to Thailand, and fear even leaving the UK, claiming there is “more than one regime after us”.

“I’m very sad to not be able to go back to Thailand, which is like a second home for me,” he said. “Thailand has long been a refuge for dissidents. This is a chilling signal to all exiled artists and activists in the region.”

But Sai vowed to continue fighting and is establishing a network against global oppression – “combining all the Davids against the Goliaths”.

Visitor numbers to the exhibition have reportedly surged due to online discussion about the controversy, turning the censorship into unintended publicity. Human rights groups have condemned the move.

“This intimidation reflects a coordinated effort to suppress artistic expression globally,” Roberto González from the Human Rights Foundation (HRF) said.

“For the Chinese Communist Party to go so far beyond its own borders to censor creative voices shows how much they fear the ability of artists to reveal the truths they seek to conceal.”

And Campaign for Uyghurs called the incident yet another example of “Beijing exporting censorship abroad, silencing art and activism that expose its human rights abuses”.

The Independent has approached the Chinese government, the Thai government and police, and the BACC for comment.

Americans who burn the US flag could face prosecution under new Trump order

More than three decades after the Supreme Court said the government cannot prohibit burning or desecrating an American flag because doing so would violate the U.S. Constitution, President Donald Trump is nevertheless ordering prosecutors to punish anyone who exercises their right to free speech in that particular way.

A White House official told The Independent that the president will on Monday sign an order directing the Department of Justice and other agencies to “vigorously prosecute” anyone who burns or desecrates the flag and to “pursue litigation” intended to have the high court overturn the 1989 case that prohibited punishing anyone for burning an American flag, Texas v Johnson.

During an Oval Office signing ceremony, White House Staff Secretary Will Scharf told Trump that the order “charges your department of justice with investigating instances of flag burning” and orders prosecutors to pursue cases “where prosecution wouldn’t fall afoul of the First Amendment.”

But moments later, Trump said the order would have the effect of criminalizing flag burning despite Supreme Court precedent and claimed the penalty would be a year of incarceration.

“You burn a flag, you get one year in jail. You don’t get 10 years. You don’t get one month. You get one year in jail. And it goes on your record, and you will see flag burning stopping immediately,” he said.

That statement directly contradicts what the nation’s highest court said in that 5-4 decision, in which Justice William Brennan wrote that the First Amendment’s speech protections don’t just apply to written or spoken words, but to symbolic actions — including burning an American flag.

Writing in a separate concurrence, Justice Anthony Kennedy noted that the court was obligated to “make decisions we do not like” by finding it unconstitutional to punish burning the flag.

“The case here today forces recognition of the costs to which those beliefs commit us. It is poignant but fundamental that the flag protects those who hold it in contempt,” he added.

That decision, which was deeply unpopular at the time, stuck down laws in 48 states criminalizing flag desecration.

Nonetheless, Trump’s order states that people who burn flags should be prosecuted for other crimes when appropriate by federal prosecutors, while also directing the Attorney General to refer flag burning or desecration cases to state or local prosecutors — potentially for prosecution under laws already held unconstitutional by the Supreme Court.

The order further directs Secretary of State Marco Rubio to “deny, prohibit, terminate, or revoke visas, residence permits, or naturalization proceedings, and other immigration benefits, or seek removal from the United States” for any foreign national who desecrates a flag, the latest attempt by the Trump administration to curtail the free speech rights of noncitizens.

Trump has personally condemned protesters for burning the American flag in the past, and has even called for a constitutional amendment to scale back free speech protections in order to criminalize the practice, which emerged during the Vietnam War era as a popular form of protest against the U.S. invasion.

“You should get a one-year jail sentence if you do anything to desecrate the American flag,” Trump said in 2024 during an interview on Fox & Friends.

A White House fact sheet justified the order by calling the American flag “the most sacred and cherished symbol of the United States of America” and stating that burning or desecrating it is “uniquely and inherently offensive and provocative” and “a statement of contempt and hostility toward our Nation” as well as “an act used by groups of foreign nationals calculated to intimidate and threaten violence against Americans.”

Temperatures could hit 30C on Bank Holiday, says Met Office

Temperatures are expected to soar as high as 30C this Bank Holiday before the remains of Hurricane Erin bring wind and rain.

The Met Office has forecast highs of 28C for the Bank Holiday Monday to round off a warm weekend which saw peaks of 25C in London.

Cities across the midlands and north east of England, such as Nottingham and Manchester, will see peak temperatures in the late twenties until around 7pm on Monday when temperatures begin to cool off.

Later on Monday evening, the remnants of Hurricane Erin are set to move in the west of the United Kingdom, bringing rain and wind with it which will continue throughout the week, according to Met Office meteorologist Craig Snell.

Hurricane Erin’s wind and rain will see temperatures lower to high teens in the north and low twenties in the south for more average temperatures.

Mr Snell said for Monday “it will be largely dry across the UK”, adding: “There will be increasing amounts of sunshine and temperatures continuing to climb.

“On Monday it will be a very warm and sunny picture for most.

“It will start to go downhill and rain will start to move in for Northern Ireland into the afternoon.”

No UK weather warnings are currently in place for the arrival of Hurricane Erin, which tore through the Cape Verde at maximum speeds of 160 mph, as only the last remnants of the storm are set to impact the country.

In just over 24 hours, Erin went from a category one hurricane to a category five, before weakening to a category two storm.

People heading to the beach on Monday or Tuesday have been advised to head to ones with life guards as big waves are set to arrive.

From Tuesday onwards spells of rain will be moving across all parts of the country, and it will be wettest in the west, Mr Snell said.

He added: “It will be heavy at times in the west, but at the moment we’re not expecting too many impacts, and it may for farmers or anyone who needs the rain be welcome.”

On Wednesday, a band of rain will go across the whole country, and low pressure will remain until the weekend with further spells of rain.

Today:

Warm or very warm for many, with plenty of sunshine. Cloud increasing in the far west during the day, with rain arriving across Northern Ireland late afternoon and western fringes of the rest of the UK by evening. Rather breezy.

A band of rain, heavy at times, will move eastwards through the evening and overnight. Scattered blustery showers following, most frequent in the west. A warm night in the east.

Tuesday:

A day of sunny spells and scattered showers. Showers most frequent in the northwest, some heavy with the risk of thunder. Generally cooler, but still feeling warm in the sunshine.

Wednesday to Friday:

Frequent showers, as well as some longer periods of rain expected. Showers heavy at times, with hail and thunder. Often breezy. Cooler, but feeling pleasant in any sunnier moments.

Gen Z employees shun working from home due to loneliness

Many young workers are starting to return to the office as they are feeling lonely while working from home, new research has revealed.

A sudden swell of fully remote or hybrid jobs remained after the Covid pandemic, as many workers found they valued the freedom the arrangement offered.

However, four in 10 16- to 24-year-olds (38 per cent) say they feel lonely or isolated because of their work circumstances, research from Bupa has revealed.

This is a marked increase compared to all workers, with just under a quarter (24 per cent) saying they have similar feelings of loneliness.

Many in this age range likely began their careers during the Covid pandemic, and so are much more likely to have never experienced a fully on-site role.

The report, based on a survey of 8,000 adults, also found that loneliness is particularly high amongst young adults who pursued careers as social media influencers, with 58 per cent saying they want to find a workplace that offers a more social environment.

Tom Brown, a 24-year-old PR assistant from Sandbanks, shared how working fully remote during the first part of his career led to feelings of loneliness and social isolation.

He said: “While there were upsides to working remotely, the downside was the limitations on social interaction, and I’ve now learned I’m not prepared to compromise on this.”

The young professional decided to make a switch to a role where he felt the social environment was better, saying: “When looking for a new job, I specifically applied for roles with a physical office where I have supportive colleagues, can socialise at lunchtimes and meet friends in town in the evenings. My wellbeing is already improving as a result.”

One of the key issues identified in Bupa’s report is a lack of support in workplaces, with over a fifth of young workers (21 per cent) saying their workplace provides no support for mental health. Around 41 per cent also say they are considering moving to a role with private healthcare as an employee benefit.

Ben Harrison, director of the Work Foundation, said: “Young people’s experience of work has shifted significantly in recent years. Already more likely to find themselves in insecure employment when they enter the labour market, the rapid introduction of new technologies and a rise in hybrid and remote working practices can risk many young people feeling disconnected from their colleagues and employer.

“While flexibility at work can be beneficial for all age groups, it’s critical that employers proactively provide young people with secure employment opportunities that feature clear routes to progression, the opportunity to learn from and build relationships with colleagues on a regular basis, and supportive and engaged line management that can make a big difference when young people face challenges in the workplace.”

Dr Naveen Puri, medical director of Bupa UK, said: “Loneliness can have a devastating impact on our mental and physical health, with knock-on effects on depression, anxiety, stress and type 2 diabetes. We’ve seen loneliness become an increasing problem in our personal lives, but it’s worrying that we’re also seeing it in a workplace environment.”

“Among our customers, we have seen a 100 per cent increase in mental health-related claims from 2019 to 2024 for 18-35 year olds, so it’s reassuring that workplaces are taking action to get their people the support they need. I would advise anyone who is affected by loneliness in the workplace to speak to a trusted colleague, manager or HR professional and find out what support is available.”

Summer escapes made easy: find your perfect sunbreak fuss-free

When it comes to booking your summer getaway, finding the perfect break can sometimes feel like a bit of a challenge. Whether it’s a fun-packed family holiday, a romantic couples trip, an activity-filled solo break or a group trip where you need to tick everyone’s travel boxes, there’s a lot to consider, and a vast range of options to choose from. So it can be tricky knowing where to start.

To make it easier to plan your perfect break, holiday experts Travel Republic have you covered, whether you’re researching dream destinations or making last-minute plans. With over 20 years of travel know-how, plus big-name airlines, top hotels and exciting attractions – they make booking your next great value getaway easy, affordable and totally stress free.

From trending destinations to incredible money-saving deals and travel ideas tailored to you, Travel Republic has everything you need to find and book your perfect trip. On top of all that, they offer flexible payment plans, super low deposits, are ATOL protected and offer all the holiday extras you need such as car hire, airport parking, transfers and travel insurance.

Ready for some travel inspo? Here’s our guide to four diverse, versatile destinations that offer it all: dreamy beaches, family entertainment, culinary delights, active adventure, and history and culture by the spadeful.

With over 6000 islands and islets, 200 of which are inhabited, not to mention a culture-rich mainland, Greece definitely has something for every type of traveller. For couples, friends and singles looking to party, head to the clubs and beach parties of Ios, Zante (Zakynthos) or Mykonos – enjoy the growing foodie scene in the pretty white-washed, streets of Mykonos Town, while adrenaline junkies will feel at home on the water, with kitesurfing, windsurfing, scuba diving and jet skiing on offer. For sandy beaches and calm waters, book into the islands of Rhodes or the family friendly Kos. If chilling on the beach is your priority, some of the world’s best can be found in Crete or Halkidiki – sporty types take note of the 13km scenic coastal cycling route. Or head to Faliraki with the kids for banana boat rides, snorkelling and splashing about at Faliraki Waterpark.

History lovers won’t want to leave Greece: explore the archeological wonder that is the Athens Acropolis, walk the capital’s charming old Plaka neighbourhood and stop at one of the many local cafes to enjoy souvlaki, moussaka and gyros. For another UNESCO World Heritage Site, visit the island of Corfu’s Old Town and submerge yourself in a world of Venetian cobbled streets, fortresses and tunnels.

Whether you want the perfect package holiday with breathtaking beaches, buzzing bazaars and cafes on your city break or a boutique stay to explore a multitude of ancient ruins, Turkey has a dream holiday for everyone.

Istanbul will keep every generation entertained: visit the impressive Hagia Sophia and Blue Mosques, go haggling in the Grand Bazaar, then grab a traditional pide (folded pizza) and a Turkish tea before making a trip to the array of castles and fortresses. There’s also a zoo, aquarium and entertainment parks.

Turkey has an abundance of historical sites, with many accessible from top beach resorts such as Side and Izmir. Head to the Dalaman region, often referred to as the Turquoise Coast in reference to the picture-perfect Blue Lagoon beach. Make the short journey from Daylan town to the magnificent ancient port city of Kaunos, which dates back to the 9th century BC and be sure to go turtle spotting at the neighbouring İztuzu Beach. Thrill seekers should head to the nearby resort of Fethiye, to spy its rugged scenery and historic sites from a paraglider. While Marmaris offers everything from parties and waterparks to romance. Head inland to Anatolia to experience the ‘fairy chimney’ rock formations of Cappadocia from the skies in a hot air balloon — a true bucket list experience.For resorts that offer a bit of everything, choose Bodrum and Antalya for everything from Roman ruins, bazaars and nightclubs to yacht-filled marinas, waterparks and pristine beaches. Lots to keep little ones entertained, and party goers busy while couples can enjoy luxe adult-only hotels.

From the Costas to the Canaries and Barcelona to the Balearics, Spain really does have it all. If it’s a city break you’re after, choose the cosmopolitan capital of Madrid: take in art at the impressive Prado Museum, stroll through the peaceful Royal Botanic Gardens and tour the famous Bernabeu Stadium, home to the mighty Real Madrid. Or if you like beach vibes with your culture, opt for the city of Barcelona. Visit the Gothic Quarter for breathtaking architecture, marvel at the iconic Sagrada Família and enjoy tapas and cava in the narrow streets of the El Born district – home to the Moco and Picasso museums.

For full-on beach action, stay on the mainland and choose between Costa Blanca, Costa del Sol, Costa Brava or the ‘Golden Coast’ of Costa Dorada. Here,Salou is a good option for those looking for buzzing restaurants and bars, active types keen on coastal walks, kayaking and snorkelling and kids keen to mix rollercoasters and waterparks at PortAventura theme park.

If you’re more about ‘island life’ there’s no shortage of options: head to Ibiza or Majorca for parties galore and secluded beaches with crystalline waters or opt for one of the equally idyllic Canaries. For a break that feels out of this world, choose volcanic island Lanzarote, which offers pristine white sand beaches across the island, including the main holiday resorts of Puerto del Carmen, Playa de los Pocillos, Costa Teguise and Playa Blanca. The latter offers a wealth of bars and restaurants, waterparks, 5km promenade and lively marina with a daily market.

Dramatic coastlines with crystal clear waters, buzzing city life with pop-up restaurants and dolphin and whale watching for wildlife lovers are just some of what is on offer in Portugal, making it a must-visit for group and solo travellers alike. Head to the south coast for the holiday haven of the Algarve, home to some of Europe’s top beaches. There’s 30km of coastline to enjoy at Albufeira alone, peppered with beachfront family friendly and adult-only hotels. Be sure to explore the cobbled streets and palm tree-lined squares of the Old Town before settling down for local seafood specialities including the Cataplana stew. Want to get active? Hike the coastal Seven Hanging Valleys Trail for views of rock formations against the backdrop of turquoise waters. While nightlife lovers should head to the Algarve cities of Lagos and Faro for rooftop cocktails and tunes that play until the sun comes up.

For culture fans, head to capital city Lisbon for countless museums, galleries and beautiful historic buildings including the huge, Gothic Jerónimos Monastery, a UNESCO World Heritage Site. Lose yourself in the cobbled alleyways of the Old Town of Alfama and soak up the smells and tastes of Portuguese baking including the delicious Pastéis de Belém. Beach lovers worry not, you can have sand between your toes after a quick bus ride, while surf lovers can train it to Estoril or Cascais to catch some waves.

For more travel ideas, inspiration and great value getaways, visit Travel Republic

Will Smith accused of using AI for ‘embarrassing’ tour video

Will Smith has been accused of sharing a video that uses AI for shots of crowds cheering at his current summer tour.

The Hollywood actor and rapper kicked off the UK leg of his Based on a True Story tour in Scarborough on Sunday (24 August), in support of his recent album of the same name.

Ahead of the concerts, a video was shared from his official YouTube channel, titled: “My favourite part of tour is seeing you all up close. Thank you for seeing me too.”

In the past week, the clip has been gaining attention as viewers claim it makes heavy use of AI for footage that seemingly shows his adoring fans crying and waving homemade signs.

Some shots show audience members with their faces appearing blurred or distorted, while others seem to have oddly shaped hands, some of which appear to have six fingers.

Another shot shows a man’s knuckle appear to blur along with his sign, which reads: “‘You Can Make It’ helped me survive cancer. THX Will.”

Meanwhile, the woman in front of him is seemingly holding his hand, but the headband of the woman behind her is somehow over her wrist.

The Independent has contacted Smith’s representatives for comment.

Fans in the comments section of the YouTube video have called out the Fresh Prince of Bel Air star for showing what they branded a “fake AI crowd”.

“Imagine being this rich and famous and having to use AI footage of crowds… Tragic, man,” one critic said.

Another wrote: “So not only is this an abomination to look at because it’s low quality phone footage that’s been heavily AI upscaled, but there’s also in-between scenes that are clearly AI-generated,” another said, citing timestamps where the alleged inconsistencies occurred.

“Videographers exist, why abandon quality work for this degenerative slop?” they questioned.

One fan remarked: “I don’t want to be that guy but: You can see many people in the crowd having six fingers or more, eyes smudged, faces are distorted. Proving that certain (well, almost all clips that show the audience) are AI-generated.”

“Hey [Will] these pr stunts are going nowhere,” one fan said. “What kind of sheeple do you think we are bro? You can’t be this ignorant bruh c’mon it’s embarrassing.”

AI is a contentious topic in the music industry, with many artists calling for better protections of their work, and others being called out for using it themselves.

Earlier this month, English rocker Rod Stewart was criticised for what many perceived to be a “disrespectful” tribute to late Black Sabbath frontman Ozzy Osbourne during one of his shows.

The 80-year-old “Maggie May” singer seemingly dedicated his 1988 song “Forever Young” to Osbourne, who died in July aged 76.

Viral footage from his show in Georgia on 1 August showed a video sequence airing on the big screen, with an AI-generated Osbourne posing for selfies with other late stars including Tina Turner, Prince, Bob Marley, Michael Jackson and Kurt Cobain.

Smith released his first album in two decades, Based on a True Story, in March this year. In a two-star review, The Independent called him a “solid rapper” but criticised the frequently “half-baked, corny” lyrics and “vague, hackneyed platitudes about failure and redemption”.

His UK tour continues tonight (Monday 25 August) in Cardiff, before he plays shows in Manchester, London and Wolverhampton.

A top coach’s four pre-9am daily habits guaranteed to boost health

Do you want to feel fitter and healthier as you navigate life? Do you also want to feel a little bit smug while sitting at your desk? Then start your day with a few health-promoting habits.

Waiting until the evening to exercise or eat a nutritious meal creates myriad opportunities for these plans liable to be derailed. But, by front-loading your day with positive behaviours, you’re making a healthy deposit in your body’s bank before too many distractions can creep in.

“Win the morning, win the day,” quotes Dan Lawrence, a performance coach who works with everyone from elite athletes to chief executives through his company Perform 365. “If you can nail your morning then the likelihood of you having a good day is substantially higher.

“You don’t need to make a complete 180-degree shift in your lifestyle and only eat chicken and broccoli while training six days per week. If you can just move more, and you have a bit of a system involving positive things you can do on a daily basis, then give it four weeks and see how you feel – it will make a difference.”

“Someone can start the day with every intention of doing a 7pm workout, but with every hour that goes by post-midday, the likelihood of that session is reduced,” Lawrence says. “We know people are often putting out fires at work; they have loads of things going on and they are thrown constant curveballs, which is why I think most people should be training first thing in the morning.

“Of course, this is context-specific – if someone has kids or an irregular schedule it might not work. But generally, that’s why ‘win the morning, win the day’ is such a powerful approach, particularly regarding exercise.”

By doing this on a regular basis, you build a “consistent win” into your day to reinforce positive habits, Lawrence adds. “This will wake up your body, improve circulation after hours of laying down stationary, and prime your nervous system to prepare for the day.”

Whatever type of movement you choose, Lawrence recommends utilising the “RAMP protocol” – an acronym for raise, activate, mobilise and prime – for your morning workouts to enhance focus, fight sluggishness and leave your body feeling limber.

Read more: Do these five things daily for 90 days to see a ‘profound difference’ in your health, fitness and energy levels

Or, if you prefer a gentler start to the day, Lawrence suggests waking up with a short mobility flow.

“Carrying out mobility work in the morning can set you up for the day ahead,” Lawrence says. Some of the benefits include increasing blood flow, lubricating joints and activating muscles.

“It also improves focus and energy for the rest of the day through increased oxygen delivery to the brain.”

To start, try the two moves below:

Read more: If you struggle to stay fit, try adding these nine simple science-backed behaviours into your week

Lawrence’s second recommendation is to spend at least five minutes outside in the sun shortly after waking.

“This regulates your circadian rhythm, which can lead to an improvement in sleep quality,” he says. Our circadian rhythm, or internal body clock, is plugged into pretty much every bodily process, so maintaining a regular routine and using this habit can act as a catalyst for improving the function of many systems such as hormone regulation, cellular function and metabolism.

“[Morning exposure to sunlight] also boosts serotonin and mood early in the day, and supports hormonal balance, including natural cortisol peaks that help energy levels and alertness,” Lawrence adds.

Accessing the sun in the UK is easier said than done, he admits, but the key is simply spending this time outside.

“Even on an overcast morning in the UK, outdoor light intensity is usually 5,000–10,000 lux, compared to only 100–500 lux indoors. That’s still enough to signal your brain to start the cortisol awakening response and suppress melatonin.”

Read more: Five stretches you should be doing every day according to a flexibility expert

Though hydration needs will differ on a case-by-case basis, Lawrence finds that drinking 500-750ml of water within 30 minutes of waking up has been beneficial for clients. For active clients, he also recommends adding electrolytes – sodium, potassium, magnesium and calcium – to their morning water.

“This will replenish fluid lost overnight through respiration and sweat, and support mental clarity and physical performance later in the day,” he explains.

“It can reduce cravings and mid-morning fatigue caused by dehydration, as well as serving as a reset – it’s a far better way to start your day than smashing a coffee and diving into your phone*

“Having a coffee right away can impact cortisol and your body’s natural circadian rhythm, or sleep/wake cycle.”

Read more: I’m a trainer specialising in longevity – these are the five changes that have the biggest impact on my clients