Recovery - does your child struggle with this? Consider the following and let me know your thoughts. Sleep Nutrition Exercise Stress Screen time Or something else? Wishing you well….

Energy, sleep and recovery - that’s the focus here toddy based upon your feedback. Constant sensory stimulation (screens, light, notifications, caffeine, noise) clearly tells the brain there’s no time to rest. How does this impact us? You may experience some of the following: Irregular sleep/wake times and circadian disruption blurring circadian rhythms and our bodies sensitivity to daytime and nighttime cues Unstable blood sugar/ energy, consequently sensitising us to excitatory hormones such as cortisol Sensitivity to mental/emotional stressors ensuring the sympathetic nervous system remains active and stimulated for prolonged periods of time Suppression of natural melatonin levels that supports sleep architecture, i. e. rest and recovery Compromised immune surveillance, gut health and inflammatory tone; in simple terms, your capacity to optimally perform, recover and thrive. So, let’s focus in on one aspect of today’s learnings and try to upgrade our actions around it. Whatever approach you consider, drop me a message and I can elaborate upon it! Your health - John

Some additional thoughts on energy metabolism.....thank you for your feedback, see attached a short video. Q. What feels hardest right now; energy, sleep or recovery? I look forward to hearing from you.....

Hello everyone. Just checking in again…. What should stable energy look like? • Clear headed in the morning • Steady focus throughout the afternoon • Calm + focused (not feeling wired) . Appetite under control • Naturally sleepy at night Stress-related energy however, often looks like: • Morning fog - caffeine lift • 2 - 5pm energy dip • Evening ‘second wind’ • Tired but alert at bedtime That late energy surge often isn’t natural energy reserves kicking in. It’s often cortisol compensating for earlier in the day under fuelling, or circadian disruption due to disrupted sleep. No judgement — just awareness. Which pattern feels more familiar for you right now?

So, that late evening surge in focus, a good thing or not? As mentioned, it’s of cortisol kicking in. When fuel timing and fuel type lacks nutritional status — especially low protein intake or sugary foods earlier in the day — the body compensates by raising stress hormones and liberating sugar stores. What do these hormones do? • Increase alertness • Mobilise stored glucose • Suppress fatigue signals They also: • Delay melatonin, the sleep hormone • Reduces deep sleep • Impair release of growth hormone • Compromises recovery When exercising or training for example, these stress hormones play an important role. Recovery is compromised however if these hormones remain high as we move towards out natural sleep phase. A “second wind” may therefore be your stress hormones responding to your daily nutritional intake and activity levels Question: Do late daily surges in energy make you feel focused and controlled — or wired and slightly restless?