Putting the focus on You.

beautiful beautiful flowers bouquet color

Photo by Rosie Ann on Pexels.com

Thank you for being here.

I am very grateful for your patience with me, I have been writing a great deal and will be sharing more with you very soon.

But first  a bit about me and why I need your help to get to know You and Your Needs better.


A nerd at heart.  I have a deep fascination with the human body and what makes us the incredible beings we are.  I have gone back to university to become qualified in Functional and Lifestyle Medicine and Integrative care to work alongside  GPs and Physicians.

I’m  passionate about giving back the knowledge that I have learned over the last three years and share what I’ve read about this brave new world of nutritional science that we are entering.



I would like to turn the spotlight on the most important aspect of why I write, why I continue to study and why I am here now – YOU.

I’m thinking about writing a practical program on the science behind achieving a healthy lifestyle and a HOW-TO type guide to help you achieve your health and weight goals.


Why this is needed right now.

Research has repeatedly shown that ‘No One Size Fits All’.

This is why following the latest fashionable diet to become that lean/ripped/curvaceous model you see in magazines or on Instagram is seriously flawed and NOT sustainable.  This may sound like a romantic notion, but we are individuals, we are unique and there is most certainly no-one out there quite like you.

My mission with this program is to help empower you with tools to reconnect you with your body and your food choices.  Helping you find your best health and weight along the way.

This program will take you through:

  • The science behind health and weight  in a way that will help you understand the inner workings of the body; the why and how we put on and lose weight.
  • The health implications associated with weight and how we can make a difference with simple steps to make sustainable change.
  • We talk about food and lifestyle strategies that you can tailor to yourself to find the right weight and body shape for you.
  • Perhaps the most important outcome I want to achieve is reconnecting YOU with your body and your optimal health… starting where you are now.


What has been your No.1 health or weight challenge?

Do you spend a good part of your day worrying about your weight or health?

-If yes what do you worry about ?

-What have you tried already ?

Do you feel that a program like this would be of value to you?

I’m super curious, love talking and hearing about the challenges we face.

I read every email and look forward to hearing from you.




Medical Disclaimer:
The information on this website is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. 
All advice should be discussed with your GP/ healthcare provider if you  are unsure or have a medical condition. 



Part 3 – Sleep & Diet


PART 3 – Using Sleep to hack diet


Our body has many intricate and fascinating communication systems, one of which is based on chemical messengers called Hormones.

We have  2 main hunger hormones that remind me of gremlins they are called :


Leptin, which is released to tell us we are full:

‘Ok chaps,  all good down here, no more food needed’


 Ghrelin which tells us we are running on empty:

‘Ok guys we are running on low, in need of food- send some down now’.

These hormones work together to try to keep our intake of food at the levels required for survival.

Sleep And Hormones

It has been shown that in healthy adults 4 to 5 hours sleep reduces Leptin and increases Ghrelin.  This means that our ability to know when we have eaten enough is impaired and we feel more hunger and get more signals telling us to eat.


Sleep And Risk Of Weight Gain

Sleep loss has been shown to result in an average 200-300 more calories eaten every day.   This equals to a 10-15lb increase in fat mass in one year- just from sleep deprivation.


Sleep And Choices Of Food

Studies have shown that lack of sleep may inhibit our ability to make better food choices and we have a strong tendency to choose a diet of processed carbohydrates and refined sugars such as white bread, pasta, cookies and ice cream.


The Less You Sleep, The More You Eat

Less than 7 hours of sleep affects your body’s ability to process sugar, so not only do we eat more of the wrong foods, we are less able to handle the extra sugar we tend to crave.

Chronic sleep deprivation of fewer than 6 hours is now recognised as a contributing factor to Type  2 Diabetes.



Giving yourself a prescription of 7 -9 hours of sleep every day will help you:

  • Control bodyweight and reduce weight gain
  • Have a better ability to process sugar
  • Reduce the risk of getting Type 2 Diabetes
  • Lose fat mass rather than muscle mass and help you become leaner
  • Calm your nervous system; less stress and therefore less need for fuel and sugar.


In Part 4  –  SO How DO we sleep better?




PART 2 – Using Sleep to hack performance

music sheet on black piano

Photo by Steve Johnson on Pexels.com


Using Sleep to improve  Skill Performance

It has been shown in many studies that  7-9 hours of sleep can enhance a skill by up to 20%.

Key point–  If learning a new motor skill, like learning a new piece on the piano or learning to  play baseball,  7-9  hours of sleep after practising the skill may give you  a significant 20% improvement in the same skill performed again the next day.

boy in red and white baseball jersey tilt shift lens photography

Photo by Pixabay on Pexels.com

Using Visualisation before Sleep

Numerous studies have shown that just visualising a skill can be as effective as actually practising the  skill.  Both are equally efficacious in rewiring the brain and even better when both are carried out one after the other as seen below.


3  Key steps to Hacking your Performance

  1. PRACTICE: Spend the time needed daily to repeat and perform the skill. This allows your body to gain  a certain ‘muscle memory’ or ‘learned motion’ of a new movement you have not previously been used to.

Read More

Sleep – The shocking science 4 part series

lion sleeping beside rock

Photo by Aldo Picaso on Pexels.com

This week I would like to share Professor Walker’s findings on Sleep having listened to this incredible man and read his new book:

Why we sleep?


Matthew Walker PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and Founder and Director of the Centre for Human Sleep Science.

PART 1The scary statistics

PART 2Using Sleep to hack performance

PART 3Sleep and Diet

PART 4How can we Sleep better? What the research shows.

We are fascinating creatures with such complex internal systems with one goal in mind- to keep ourselves alive.
The more I study and read, the more I realise how little we know about our amazing bodies.

It’s taken nature 3.6 million years to develop and fine-tune this 8-hour sleep state. Why is it so important?

From an evolutionary point of view during sleep we couldn’t:

  • Care for our young
  • Search for food
  • Defend ourselves from predators
  • Find a suitable mate

So why is sleep such a big deal?

Since our two boys were born I had become convinced that I could survive on 4 hours sleep and still function at 150%.

After listening to Matthew Walker and reading about his findings from 20 years of sleep research, my whole routine and habits have gone out of the window. This shocked me to the core.

PART 1 – The Scary Statistics

Many studies have now categorically shown over a period of time that :

The shorter you sleep, the Shorter your life.

In the awake state, our body is producing waste and our normal daily activities result in minor brain damage which the body is designed to repair and heal and clean out overnight.

Findings show that the percentage of people that can survive on less than 7 hours sleep with no residual brain damage is equal to 0% of the world’s population.

Perhaps the most significant part of this is that the more sleep deprived you are, the more you feel you can cope. This is because a lack of sleep shuts down areas of the brain involved in logical thinking and increases emotional centres of the brain resulting in poor decision making and elevated emotional responses.

Daylight saving changes have given us stunning statistics :

Losing 1 hour of sleep has been correlated with a 24% increase in heart attacks.

Gaining 1 hour of sleep has been linked to a reduction in heart attacks by 21%.

Sleep and immune function

Natural Killer cells similar to secret service assassins actively search and destroy the bad guys, in our case all cancer cell activity. During the day we all produce cancerous cells. At night we have been gifted with NK cells that clean them up and reset us ready for another day.

4 hours of sleep has now shown to reduce the activity of these cancer-killing NK cells by 70%.

Sleep and risk of life-limiting diseases

Sleep has now been shown to be the MOST significant factor in the onset of Alzheimer’s disease, cancers of the breast, prostate and bowel.

Margaret Thatcher and Ronald Regan both reported to survive on 4 to 5 hours sleep were sadly both diagnosed with Dementia and Alzheimer’s disease.

Deep Rapid Eye Movement (REM) sleep has been shown to clean toxins from our brain and reduce sticky proteins called:

‘Beta Amyloid’

which has been shown to increase in the brains of Alzheimer patients.

Sleep and shift work

Due to the poor sleep patterns involved the World Health Organisation has classified shift work as a Class 2A carcinogen – a possible cause of cancer.

Sleep and driving

Every 30 seconds there is reported to be an accident from drowsy driving more than accidents reported from drink and drugs.


Read More

Leveraging sleep

A lot has been written about the power of the subconscious mind going to work while we are sleeping and how we often don’t fully use this power to our benefit.
short coated brown puppy sleeping beside grey dc skate shoe

Photo by Torsten Dettlaff on Pexels.com

Ray Kurzeweil, coined the ‘Restless Genius’   by The Wall Street Journal,  Director of engineering at Google, legendary futurist and inventor shares how he gets inspiration for his brilliant ideas.


I’m going to try this out and I invite you to join me to do the same before you fall asleep tonight:
STEP 1.  Assign your mind a problem/ an issue that’s been bothering you or something you would like guidance or clarity on
Example:  I’m worried about my job interview, I get so nervous and I’m worried I may say the wrong things
STEP 2. Think about what you would like to achieve/What would be your best outcome to this problem?
Example:  I’d like to find a way to be more myself,  try and relax a little.  I’d like them to see me for who I am and not just a bundle of nerves.
STEP 3.  Journal your creative thoughts on waking
Keep a diary/ notepad/ journal by your bed with a pen and within 5 minutes of waking make a note of any creative thoughts and dreams you had.
Freud often spoke about sleep conscious being absent of judgement,  boundaries and limitations.
It’s where we are free and relaxed enough to find solutions that our conscious rational mind would normally reject as impossible or unachievable.
I love this concept of a place where we can escape our conditioning and be our true selves with no limitations.
It is often our innate self-talk of not feeling we are good enough that stops us from achieving our full potential. Anything that helps us rise above this has got to be worth a try.
Mendeleyev was thought to have come up with the idea of the periodic table through a similar process of dream-inspired insight which solved many problems that his waking brain could not fathom.
What do you say?
Give it a go and let me know what happens.
Thank you for reading,  I aim to bring value to you through sharing new information, knowledge and my experiences.
if you would like to help me spread the word and  make a difference.