How to Protect Your Energy When the Diary Is Full? High performance is not about the big moment. It is about everything you put around it. Here is how to load your week so you can perform well, not once, but again and again. We tend to admire performance as if it were a single event: the race, the launch, the presentation, the day everything came together. But the result is built long before, in the ordinary structure around it. The sleep, the recovery, the planning, the pace

Most of us reach Friday frazzled. Not because we did too little, but because the week loaded us before we ever loaded it. There is an old demonstration that explains exactly why, and it starts with a glass jar. Picture a lecturer at the front of a room with a large glass jar. She fills it to the brim with big rocks and asks the room, is it full? Everyone nods. Then she tips in a bucket of gravel, gives the jar a shake, and the gravel runs down into the gaps between the rocks.

Building your week around your rocks. You can picture your week as a jar: the big rocks, your foundations and the work that moves you forward, go in first, then the pebbles, then the sand. Put the rocks in first and everything else settles around them. The full idea, with the story behind it, is here: Rocks, Pebbles and Sand. [link]. To make that easier, I have put together a Weekly Architecture Planner, and it comes in two versions. Use whichever suits the way your mind work

Discover why eating 30 different plants a week could be one of the simplest ways to support your gut health, energy and overall wellbeing. This practical guide breaks down what counts, why variety matters more than perfection, and easy ways to add more fruits, vegetables, herbs, nuts, seeds and wholegrains into your meals without overwhelm. Perfect for anyone looking to improve digestion, support hormone health and build a healthier microbiome.

Your gut and your hormones are in constant conversation. In this blog, Kate Slatter explains the gut-hormone axis, the role of the estrobolome, and why gut health can influence PMS, perimenopause symptoms, mood, bloating, energy, and weight gain. Discover practical nutrition and lifestyle strategies to support hormone balance naturally through better gut health.

You’re making all the “right” food choices, so why are you still crashing by 3pm? The answer often isn’t what you’re eating, but how you’re eating it. These common “healthy” foods could be quietly spiking your blood sugar, and draining your energy.

“High protein”. “Low fat”. “No added sugar”. It looks healthy, but is it? Learn how to read food labels properly and spot the products that are quietly working against your energy.

The Simplest Tool for Steady Energy No calorie counting, no complicated rules, just one straightforward framework that changes how your body responds to every meal cravings - no calorie counting required.

Understanding your nervous system, the stress cycle, and the small shifts that build genuine resilience

Breathing we all do it but are we using it to help our health and wellbeing?

Breakfast and Blood Sugar: How to Start the Day Right

What the Winter Olympics reminds us about fuel, energy and the 1% gains that support sustainable performance - at any age and any stage of life.

When alcohol starts to feel different, it is not a lack of willpower. It is your body giving feedback. Sleep, anxiety, energy and cravings are signals, not problems to push through. As we age, the body becomes more honest, not more inconvenient. That quieter space between Christmas and New Year often makes this clearer than ever. Sometimes the most supportive thing you can do is stop overriding your body and start listening.

Aging is a natural process, but the foods we eat can significantly impact how we look and feel as we grow older. Our bodies rely on essential nutrients to support cellular function, reduce inflammation, and protect against chronic diseases. While no single food can turn back the clock, incorporating nutrient-dense options into your daily diet can help you age gracefully, inside and out. Here are my 9 powerhouse foods that support healthy aging and overall well-being: 1. Pomeg

Have you ever looked in the mirror and wondered why you have dark circles under your eyes, dry skin, or a white coating on your tongue? Your body is constantly giving you signals about your health - if you know how to read them. These subtle signs can indicate underlying nutrient deficiencies, and addressing them can have a significant impact on your energy, mood, and overall well-being. Let’s explore some common body clues and what they might mean. 1. Dark Circles Under the

Smoothie bowls, green juices, fruit blends… they’ve become the poster children of health and wellness. And sure, they’re prettier than a packet of crisps, but are they doing your body good? Here’s the truth: when it comes to fruit, how you eat it makes a big difference. That morning blend of banana, berries and mango might look vibrant and nourishing, but it could be quietly causing blood sugar chaos. Let’s dive into why. Whole fruit: nature’s original health food Fruit in i

Gone are the days of forcing yourself through long, gruelling workouts just to feel ‘fit.’ Movement in 2026 is all about flexibility, fun, and finding what works for you. Whether you want to shake off sluggishness, build strength, or rediscover the joy of movement, it’s not about where you are now; it’s about where you want to go, and the best part .... you can start right now with just one small step. What WHO Recommends & Where You Might Be The World Health Organisation rec

The sun is finally shining here in the UK, and we’re all ready to soak it up. But before you grab your sunnies and head outdoors, let’s talk sunscreen. If there’s one tip that’s stuck with me over the years, it’s this iconic line: "Ladies and gentlemen of the class of ‘99… wear sunscreen."(Thank you, Baz Luhrmann.) It turns out, he was absolutely right. But here's what most people don’t think about: what kind of sunscreen are you wearing? Not All Sunscreens Are Created Equal

Menopause is a game-changer. Hormones shift, metabolism slows, and the body reacts differently to food and fasting. Many women turn to intermittent fasting (IF) to manage weight, balance blood sugar, and improve energy, but does it actually help? And more importantly, when should you eat to get the best results? I’ve personally experimented with all kinds of fasting methods, from shorter fasting windows to complete 24-hour fasts. Right now, I find that more extended fasting

Here’s How to Find Your Way.... Ever felt like every click on Google, every AI-generated tip, or every expert’s advice only adds to the confusion about what’s truly healthy? You’re not alone. If you’re ready to cut through the noise and figure out what works for you , keep reading. Why Is Nutrition Advice So Confusing? One Size Doesn’t Fit All : Everyone’s body is different. What works for your best friend might not work for you. The Science Keeps Changing : Yesterday’s low-f