Latest news with #AndrewHuberman
Yahoo
a day ago
- Health
- Yahoo
This Aggressive Weight Loss Method Actually Works, Nutrition Expert Says
This Aggressive Weight Loss Method Actually Works, Nutrition Expert Says originally appeared on Men's Fitness. If you have an event coming up—like a wedding or seaside vacation—and want to shed a few pounds fast, it might not be out of reach. In a recently shared Huberman Labclip, Andrew Huberman and nutrition expert Layne Norton, Ph.D., explored the topic of rapid weight loss and whether or not it can be done safely. There's a widely accepted belief that fast weight loss isn't sustainable and that the weight will come right back. But Norton says that's not always true, especially for people with higher body fat. "The research data actually tends to suggest that people who are obese who lose a lot more weight early are more likely to keep it off," Norton said. While it may seem counterintuitive, early results can also create a stronger buy-in effect, which helps people stick to their laid out a common scenario: someone wants to lose fat fast—maybe three pounds per week—by cutting calories in half and doubling their workouts. Norton said that approach can work, but it depends on your body composition. "The more adipose tissue you have, the more aggressively you can diet without negative consequences," Norton explained. In simpler terms, the more body fat you have, the more aggressive you can safely be with dieting without risking lean muscle loss. But if you're already lean, extreme restriction can backfire and lead to muscle loss or metabolic issues. Both Huberman and Norton agree that rapid weight loss isn't sustainable long-term, but it can be a helpful short-term tool if followed by a transition into a more manageable lifestyle Aggressive Weight Loss Method Actually Works, Nutrition Expert Says first appeared on Men's Fitness on Jul 28, 2025 This story was originally reported by Men's Fitness on Jul 28, 2025, where it first appeared. Solve the daily Crossword
Sydney Morning Herald
4 days ago
- Health
- Sydney Morning Herald
Could these apps help you live forever?
Would you want to live to 100? Maybe even 150? What if you could live forever? A century ago, health fanatics pinned their hopes on animal gland transplants – think monkey testicles sewn onto human testicles – in the belief it would restore youth and vigour, reversing the ageing process. Others turned to health tonics containing radioactive elements such as radium, which promised a youthful glow but often led to devastating results. More recently, tech billionaires have been injecting the blood of teenagers to try to rejuvenate their ageing bodies. In 2025, a new generation of health products is continuing the illustrious promise of living longer. Their websites are compelling: 'Peak health starts now'. 'We're your super app for health.' 'Future-proof your body.' The difference between now and 100 years ago? These fountains of youth are predominantly delivered via a smartphone – do not involve monkeys or young people – and are more anchored in actual science. Some of them are, at least. There are potentially billions of dollars on offer for the companies that can get there first. Biohackers, tech bros and the 'Huberman crowd' – followers of American neuroscientist and wellness podcaster Andrew Huberman – are early adopters of these new preventative care apps in pursuit of better sleep, healthier bodies and ultimately a desire to extend their lifespan. Proponents say that while many people already track their 10,000 steps and heart rates, most lack access to the deeper health data that could identify potential concerns before they develop into serious conditions. In the US, flashy apps such as Superpower are leading the charge. That app, co-founded by Australian expat Max Marchione, is already worth more than $US300 million ($453 million) and has more than 150,000 people on its waiting list. In Australia, a similar race is heating up, and some of its players are confident they can conquer the US, too. The apps are ballooning in valuation and hype but are facing their biggest test: can they broaden their customer base beyond early adopters and tech geeks to everyday users? Can they get mums and dads excited about biomarkers, gut microbiomes and toxins? An AI doctor in your pocket One of Australia's leading contenders is Everlab, which describes itself as the nation's leading personal longevity clinic. The start-up combines diagnostics, digital doctor consultations and AI to tackle chronic disease, and tens of thousands of Australians are on its waiting list. Everlab is led by chief executive Marc Hermann, who says the COVID pandemic prompted a new generation of people to become fanatical about healthcare and taking better care of themselves. His start-up charges $2999 annually for its longevity program, in which customers are screened for more than 1000 diseases, offered year-round diagnostics and provided a '50-year personalised health road map'. A cheaper tier for $1199 a year includes blood tests, doctor consultations and personalised intervention plans. If Everlab has its way, it might eventually replace GPs, according to Hermann. 'I really do believe that we will end up in this world where everyone will have their AI doctor in their pocket,' he says. 'The north star we are building towards is autonomous healthcare. So building a system that has all the context surrounding you, all your data, genetics, ethnicity, family history, and then creating a super personalised roadmap for your health. 'We want to build towards offering lifelong care that is deeply connected and holistic, versus just a one-off testing service.' To date, Everlab has processed more than 1 million biomarkers through full-body health testing, and says one in four test results are abnormal. For 2.5 per cent of members, the findings have been life-changing, according to Hermann, uncovering serious conditions such as blocked arteries, gastrointestinal tumours, early-stage cancers and congenital brain abnormalities. 'Our target audience is that 40-to-60 age range, people that want to have peace of mind and a clinician that they can really trust ... Just average Australians who are conscious about being on top of their health.' The company has raised $15 million to expand internationally and get a leg-up in the arms race. 'We are seeing a major shift,' Everlab investor Laura Sillam, principal at New York-based Left Lane Capital, said. 'From concierge clinics to diagnostics memberships and longevity programs, consumers are increasingly willing to invest out-of-pocket in proactive health solutions. This trend extends far beyond early adopters, biohackers or the so-called 'Huberman crowd' in coastal US cities. 'Demand is surging globally, with consumers showing a clear willingness to pay for superior healthcare experiences that prioritise personalisation and quality. We believe this shift isn't just a trend ... It's the future of healthcare.' 'The last health app you need' Everlab is far from the only local start-up attempting to corner the market. Sydney-based firm Bright is building the 'super app for health' and is courting US investors including venture capital giant Sequoia. Its app is far cheaper than rivals – just $20 a month, not hundreds or thousands – and is targeting 1 million users by the end of 2026. 'Our vision is to be the last health app you need,' the company's pitch deck to investors reads. 'We are building a $20 billion business in two years. One billion people use health apps today. Bright is ready to replace them all.' Those are bold claims and, so far, the company has racked up 6000 paying subscribers for its app, which pulls in health data from a user's Apple Watch or Garmin fitness tracker to create a full picture of health and then offer AI-generated insights and recommendations. Chief executive Bryan Jordan says building Bright from Australia has brought challenges, particularly given the limited financial capital on offer locally. 'We don't think the full picture of health should be reserved for the tech crowd. We're building Bright for everyone because everyone deserves to see their full picture.' Then there's Superpower. Arguably the hottest app in its class globally, its founding team in San Francisco have pulled in tens of millions in funding from Silicon Valley venture capital firms as well as celebrities Vanessa Hudgens, Steve Aoki, Logan Paul and NBA star Giannis Antetokounmpo. For $US499 a year, the 'super app' offers a 24/7 concierge, and biannual lab testing that analyses more than 100 blood biomarkers across 21 categories, which executives say is 10 times more comprehensive than a standard physical. Tests take 10 minutes and are completed twice a year either at home or at one of 2000 partner labs across the US. Co-founder Max Marchione is a former student at St Aloysius College in Sydney's Milsons Point. A third of the app's 80 or so staff are Australians. 'The current healthcare system currently leaves most people visiting primary care doctors on a reactive basis after a problem arises, not before,' he says. 'We are on a mission to rescue 100 million people from the limits of traditional reactive care.' Others are taking a more extreme approach. Snake oil Bryan Johnson is a US-based millionaire who doesn't just want to live for 100 years, or even 150. Johnson wants to live forever. The subject of a recent Netflix documentary, Johnson has launched the Blueprint project which has a simple end goal: 'Don't die.' Johnson has spent $US4 million to date on obtaining immortality and calls himself 'the world's most measured man'. At one point he transferred blood plasma from his 18-year-old son – and gave some of his own to his 70-year-old father – but stopped after it didn't produce positive results. As The Guardian puts it: 'He rises at 4.30am, eats all his meals before 11am, and goes to bed – alone – at 8.30pm, without exception. In the intervening hours, he ingests more than 100 pills, bathes his body in LED light, and sits on a high-intensity electromagnetic device that he believes will strengthen his pelvic floor.' On his Blueprint website Johnson sells a range of supplements and pills, and even a bottle of olive oil called 'snake oil'. Closer to home, multimillionaire property developer Tim Gurner has made headlines for his radical biohacking regime. His Melbourne-based longevity club Saint Haven spruiks a $250,000 annual package offering annual full-body MRI, brain scans and monthly blood testing. 'Anything that is out there that's a biohacking or testing thing, I've done it,' he told Forbes Australia. 'From micro-dosing mushrooms to infrared saunas to steam to [smart ring] Oura, lymphatic drainage. Everything. I want to try everything and see what works for me.' Millionaires can afford to try anything. But can everyday Australians benefit from these contentious innovations? Professor Luigi Fontana from the University of Sydney, a world expert in longevity, says there's legitimacy in apps such as Everlab and Superpower. But he's also concerned the hype may be getting ahead of the science. 'These platforms have real potential to empower users with insights that complement – not replace – traditional healthcare, especially when integrated with regular check-ups and foundational habits like structured exercise programs, sleep and healthy nutrition,' he says. Loading 'But the promise only holds if the science is sound and the interventions are grounded in the best clinical evidence, not hype.' Hermann, chief executive of Everlab, says he thinks most Australians should want to sign up to his app. 'We don't want to build a luxury for service for the top 1 per cent,' he says. 'We think this is something that can help most people. Being data-driven is the solution to better care. 'We don't think it makes sense to run an MRI scan on every 18-year-old. We just believe that, if you have a certain set of risks, the potential upsides are way bigger than the downsides.'
The Age
4 days ago
- Health
- The Age
Could these apps help you live forever?
Would you want to live to 100? Maybe even 150? What if you could live forever? A century ago, health fanatics pinned their hopes on animal gland transplants – think monkey testicles sewn onto human testicles – in the belief it would restore youth and vigour, reversing the ageing process. Others turned to health tonics containing radioactive elements such as radium, which promised a youthful glow but often led to devastating results. More recently, tech billionaires have been injecting the blood of teenagers to try to rejuvenate their ageing bodies. In 2025, a new generation of health products is continuing the illustrious promise of living longer. Their websites are compelling: 'Peak health starts now'. 'We're your super app for health.' 'Future-proof your body.' The difference between now and 100 years ago? These fountains of youth are predominantly delivered via a smartphone – do not involve monkeys or young people – and are more anchored in actual science. Some of them are, at least. There are potentially billions of dollars on offer for the companies that can get there first. Biohackers, tech bros and the 'Huberman crowd' – followers of American neuroscientist and wellness podcaster Andrew Huberman – are early adopters of these new preventative care apps in pursuit of better sleep, healthier bodies and ultimately a desire to extend their lifespan. Proponents say that while many people already track their 10,000 steps and heart rates, most lack access to the deeper health data that could identify potential concerns before they develop into serious conditions. In the US, flashy apps such as Superpower are leading the charge. That app, co-founded by Australian expat Max Marchione, is already worth more than $US300 million ($453 million) and has more than 150,000 people on its waiting list. In Australia, a similar race is heating up, and some of its players are confident they can conquer the US, too. The apps are ballooning in valuation and hype but are facing their biggest test: can they broaden their customer base beyond early adopters and tech geeks to everyday users? Can they get mums and dads excited about biomarkers, gut microbiomes and toxins? An AI doctor in your pocket One of Australia's leading contenders is Everlab, which describes itself as the nation's leading personal longevity clinic. The start-up combines diagnostics, digital doctor consultations and AI to tackle chronic disease, and tens of thousands of Australians are on its waiting list. Everlab is led by chief executive Marc Hermann, who says the COVID pandemic prompted a new generation of people to become fanatical about healthcare and taking better care of themselves. His start-up charges $2999 annually for its longevity program, in which customers are screened for more than 1000 diseases, offered year-round diagnostics and provided a '50-year personalised health road map'. A cheaper tier for $1199 a year includes blood tests, doctor consultations and personalised intervention plans. If Everlab has its way, it might eventually replace GPs, according to Hermann. 'I really do believe that we will end up in this world where everyone will have their AI doctor in their pocket,' he says. 'The north star we are building towards is autonomous healthcare. So building a system that has all the context surrounding you, all your data, genetics, ethnicity, family history, and then creating a super personalised roadmap for your health. 'We want to build towards offering lifelong care that is deeply connected and holistic, versus just a one-off testing service.' To date, Everlab has processed more than 1 million biomarkers through full-body health testing, and says one in four test results are abnormal. For 2.5 per cent of members, the findings have been life-changing, according to Hermann, uncovering serious conditions such as blocked arteries, gastrointestinal tumours, early-stage cancers and congenital brain abnormalities. 'Our target audience is that 40-to-60 age range, people that want to have peace of mind and a clinician that they can really trust ... Just average Australians who are conscious about being on top of their health.' The company has raised $15 million to expand internationally and get a leg-up in the arms race. 'We are seeing a major shift,' Everlab investor Laura Sillam, principal at New York-based Left Lane Capital, said. 'From concierge clinics to diagnostics memberships and longevity programs, consumers are increasingly willing to invest out-of-pocket in proactive health solutions. This trend extends far beyond early adopters, biohackers or the so-called 'Huberman crowd' in coastal US cities. 'Demand is surging globally, with consumers showing a clear willingness to pay for superior healthcare experiences that prioritise personalisation and quality. We believe this shift isn't just a trend ... It's the future of healthcare.' 'The last health app you need' Everlab is far from the only local start-up attempting to corner the market. Sydney-based firm Bright is building the 'super app for health' and is courting US investors including venture capital giant Sequoia. Its app is far cheaper than rivals – just $20 a month, not hundreds or thousands – and is targeting 1 million users by the end of 2026. 'Our vision is to be the last health app you need,' the company's pitch deck to investors reads. 'We are building a $20 billion business in two years. One billion people use health apps today. Bright is ready to replace them all.' Those are bold claims and, so far, the company has racked up 6000 paying subscribers for its app, which pulls in health data from a user's Apple Watch or Garmin fitness tracker to create a full picture of health and then offer AI-generated insights and recommendations. Chief executive Bryan Jordan says building Bright from Australia has brought challenges, particularly given the limited financial capital on offer locally. 'We don't think the full picture of health should be reserved for the tech crowd. We're building Bright for everyone because everyone deserves to see their full picture.' Then there's Superpower. Arguably the hottest app in its class globally, its founding team in San Francisco have pulled in tens of millions in funding from Silicon Valley venture capital firms as well as celebrities Vanessa Hudgens, Steve Aoki, Logan Paul and NBA star Giannis Antetokounmpo. For $US499 a year, the 'super app' offers a 24/7 concierge, and biannual lab testing that analyses more than 100 blood biomarkers across 21 categories, which executives say is 10 times more comprehensive than a standard physical. Tests take 10 minutes and are completed twice a year either at home or at one of 2000 partner labs across the US. Co-founder Max Marchione is a former student at St Aloysius College in Sydney's Milsons Point. A third of the app's 80 or so staff are Australians. 'The current healthcare system currently leaves most people visiting primary care doctors on a reactive basis after a problem arises, not before,' he says. 'We are on a mission to rescue 100 million people from the limits of traditional reactive care.' Others are taking a more extreme approach. Snake oil Bryan Johnson is a US-based millionaire who doesn't just want to live for 100 years, or even 150. Johnson wants to live forever. The subject of a recent Netflix documentary, Johnson has launched the Blueprint project which has a simple end goal: 'Don't die.' Johnson has spent $US4 million to date on obtaining immortality and calls himself 'the world's most measured man'. At one point he transferred blood plasma from his 18-year-old son – and gave some of his own to his 70-year-old father – but stopped after it didn't produce positive results. As The Guardian puts it: 'He rises at 4.30am, eats all his meals before 11am, and goes to bed – alone – at 8.30pm, without exception. In the intervening hours, he ingests more than 100 pills, bathes his body in LED light, and sits on a high-intensity electromagnetic device that he believes will strengthen his pelvic floor.' On his Blueprint website Johnson sells a range of supplements and pills, and even a bottle of olive oil called 'snake oil'. Closer to home, multimillionaire property developer Tim Gurner has made headlines for his radical biohacking regime. His Melbourne-based longevity club Saint Haven spruiks a $250,000 annual package offering annual full-body MRI, brain scans and monthly blood testing. 'Anything that is out there that's a biohacking or testing thing, I've done it,' he told Forbes Australia. 'From micro-dosing mushrooms to infrared saunas to steam to [smart ring] Oura, lymphatic drainage. Everything. I want to try everything and see what works for me.' Millionaires can afford to try anything. But can everyday Australians benefit from these contentious innovations? Professor Luigi Fontana from the University of Sydney, a world expert in longevity, says there's legitimacy in apps such as Everlab and Superpower. But he's also concerned the hype may be getting ahead of the science. 'These platforms have real potential to empower users with insights that complement – not replace – traditional healthcare, especially when integrated with regular check-ups and foundational habits like structured exercise programs, sleep and healthy nutrition,' he says. Loading 'But the promise only holds if the science is sound and the interventions are grounded in the best clinical evidence, not hype.' Hermann, chief executive of Everlab, says he thinks most Australians should want to sign up to his app. 'We don't want to build a luxury for service for the top 1 per cent,' he says. 'We think this is something that can help most people. Being data-driven is the solution to better care. 'We don't think it makes sense to run an MRI scan on every 18-year-old. We just believe that, if you have a certain set of risks, the potential upsides are way bigger than the downsides.'
Yahoo
15-07-2025
- Health
- Yahoo
How to Build Muscle and Lose Fat at the Same Time, According to a Fitness Researcher
One of the biggest misconceptions about fitness, especially for people trying to change how their body looks, is that losing weight is the key to getting the body of your dreams. And while reaching a healthy weight can help you look better and lower your risk for a variety of diseases, it won't give you that toned, muscular look many people are after. The only way to achieve that is by building muscle and losing—specifically—fat. Old-school lifters might say you can't gain muscle and lose fat at the same time, but the concept of body recomposition proves otherwise. Simply put, body recomposition is the process of transforming your physique by reducing body fat and gaining muscle at the same time (this might not result in a lower weight, but it will lead to a healthier, more-toned body). While many people believe this requires a strict calorie deficit, long thought to be the gold standard for fat loss, renowned nutrition researcher and fitness expert Alan Aragon says that's a common misconception. "Like 10 years ago, we thought, okay, you need a caloric surplus to gain muscle and you need a caloric deficit to lose fat," he said in a recent interview with Stanford neuroscientist Andrew Huberman, Ph.D. "But what happened in these a lean-mass-gain-dominant recomposition. In other words, more lean mass was gained than fat was lost. So there were net gains in body mass by the end of these trials, which would very strongly imply that fat was lost in a caloric surplus."And this process isn't just for competitive athletes. According to Aragon, the average person can successfully recomp their body, too. The key? Research shows that slightly increasing your calorie and protein intake can support muscle growth. Pair that with three to four strength training sessions per week and a bit of cardio, and you'll be on your way to transforming your physique. "I would say sort of the simple and direct answer is you try to keep the caloric surplus pretty judicious," Aargon said. "So 10 percent above maintenance conditions, which could be somewhere between 200, possibly 300 calories above what you see as maintenance. And the common thread amongst these recomposition studies was that protein was very between a gram to a gram and a half per pound of body weight." Eating roughly your bodyweight in protein grams is a solid benchmark, but according to Aragon, bumping that number even higher can accelerate results. When people increase their protein intake beyond the basics, that's when the real shifts in strength, muscle, and physique tend to happen. "There's a series of studies done by Joey Antonio and colleagues where they fed the subjects 400 to 800 calories above and beyond their habitual intakes, just in protein," he says. "And either recomposition happened, or no significant change in body composition happened." How to Build Muscle and Lose Fat at the Same Time, According to a Fitness Researcher first appeared on Men's Journal on Jul 15, 2025
The Guardian
14-07-2025
- Health
- The Guardian
Terrible night's sleep? Here's how to make it through the day – and maybe even enjoy it – one step at a time
Ah, sleep – 'nature's soft nurse' to Shakespeare, 'the foundation of our mental and physical health' to the less poetically minded neuroscientist and podcaster Andrew Huberman. By now, you hopefully know that getting a consistent seven to eight hours of shuteye is crucial for everything from your short-term decision-making to your long-term health, and you're familiar with all the usual advice on getting it (have a consistent bedtime, make your bedroom really dark, no double espressos at 9pm). But one question that's considered less is: what if you have one restless night? How do you best get through the day – and what can you do to avoid a single interrupted slumber snowballing into several? Let's take it one hour at a time. When you first drag yourself out of bed, it's tempting to click the kettle straight on – but should you hold off your first hot drink of the day until you're a bit less bleary-eyed? Increasingly, influencers advise delaying your first hit of tea or coffee for anywhere between 30 and 90 minutes after you wake up – the rationale being that caffeine mostly works by blocking the brain's receptors for a molecule called adenosine, which ordinarily promotes relaxation by slowing down neural activity. Adenosine levels are at their lowest when you wake up, and so in theory, you might be 'wasting' your first brew of the day by glugging it when there's nothing for the caffeine to block. This seems plausible, but it's also worth noting that caffeine's effects take about 10 minutes to kick in, and it's about 45 minutes before levels peak in the bloodstream. Caffeine's also not just good for getting you going: if you're planning a workout or a morning walk, it can help things along by producing feelgood endorphins and increasing the amount of fat you're able to burn. Some people suggest that waiting a while before your first cup helps to avoid afternoon drowsiness, but according to an evaluation of the scientific literature published last year, 'There is no evidence that caffeine ingestion upon waking is somehow responsible for an afternoon 'crash'.' 'Keep your caffeine intake limited to your usual amount – or one cup of coffee or tea if you don't normally rely on caffeine – and make sure it's before noon to avoid damaging your sleep the next night,' says longevity specialist Dr Brittany Busse. 'But drink a decent amount of water alongside your morning brew to make sure you're adequately hydrated.' Stick to the one-water-per-caffeinated drink rule throughout the day to keep your energy levels up – and if you happen to have any on hand, consider a scoop or two of the workout supplement creatine, which a 2024 study suggests is 'a suitable candidate for reducing the negative effects of sleep deprivation'. Most commonly used by bodybuilders, creatine works by 'buffering' the body's energy stores, and it now turns out that this process occurs in the brain as well as the muscles, which might help you focus after a fitful night. Your next job is to get out in the sun as soon as possible, which might be an hour or so after you wake up if it's winter in the UK. Exposure to morning sunlight signals the brain to reduce melatonin production (the sleep hormone) and increase cortisol, making you feel more alert. 'When you see sunlight, either by walking outside or sitting next to a sunlit window for about 10 minutes, this helps to keep your body's sleep cycle online,' says Shawna Robins, the author of Powerful Sleep. 'It's like setting a sleep-wake timer inside your brain.' Sunlight also stimulates the production of serotonin, a neurotransmitter linked to mood, alertness and a sense of calm and focus. Some of these effects might be more noticeable if you go outside – window glass blocks some of the wavelengths of light that help to produce vitamin D, for instance – but research continues. In general, popping outside is probably a better bet, but if all you can do is see a bit of sun while you're doing the washing up, it's better than nothing. Do cold showers help to wake you up? It could depend on how you feel about them. A short, sharp blast of cold water can give you a boost of endorphins and adrenaline, and up your oxygen intake and levels of alertness. On the other hand, if it's already cold in your house or you can't stand cold water, the cure might be worse than the problem. If you're looking for the best of both worlds, consider a contrast shower, or alternating between hot and cold for intervals of 15-60 seconds – it's a lot more psychologically manageable to sluice yourself with chilly water when you know that relief is on the way. The toaster is probably your next temptation, but don't over-rely on carbs to energise you through the day. 'What you eat and drink can really influence recovery after a bad night's sleep,' says Dr Rostislav Ignatov, chief medical officer at The Haven Detox in Massachusetts, US. 'I recommend you focus on foods that provide steady energy and support your brain, like fruits or leafy greens. Lean proteins such as eggs, chicken or yoghurt help maintain your energy without the crashes you get from sugary snacks.' One five-minute option: scramble a couple of eggs in a pan, and pour half a boiled kettle over a colander of spinach to wilt it. Supplements can help too, but choose wisely. 'Magnesium is a great option if you're feeling tired or wired,' says Ignatov. 'It promotes relaxation and can help improve the quality of your next sleep cycle. A small dose of vitamin B12 can also fight off fatigue and support energy production without overstimulating your system like caffeine might – the key is to keep your body's natural rhythms intact so you don't disrupt your sleep later at night.' If caffeine makes you jittery, there's some evidence that taking L-theanine, a supplement that commonly comes in capsule form, alongside it can mitigate its negative effects on your attention, and make you better at cognitively demanding tasks. Should you work out? If you're already running on fumes, this is probably not the best day to shoot for a personal best in the 5k, but there's a simpler option. 'When people are feeling very tired, I recommend 'exercise snacks' – short bursts of physical movement throughout the day,' says wellness expert Dr Megan Lyons. 'That could mean one to two minutes of activity, like standing up to do 20 jumping jacks, 20 bodyweight squats, or walking around the office for two minutes. Even better is getting outside.' If you're in the mood for something more sedate, something as simple as a short burst of yoga might help – one small study suggests that a guided sun salutation can reduce stress and get your parasympathetic nervous system (which favours relaxation) online for the rest of the day. Once you've made it to the office – or through the school run – try to avoid the lure of almond croissants and easy energy. 'What people tend to do after a bad night is turn to a lot of caffeine and sugar, because our brains crave quick energy when we feel low on it,' says Lyons. 'While these things may work in the moment, they're setting you back in the long run – caffeine lets us borrow energy rather than create it. And sugar can set us on a blood sugar rollercoaster, which leads to crashes and cravings for more. Focus on stabilising blood sugar by getting adequate protein and fibre throughout the day – these nutrients don't provide that immediate burst of energy, but many of the things that provide them, such as vegetables and fruits, also provide phytonutrients that give us sustained energy. Protein also keeps us satisfied throughout the day, reducing cravings for sugary or processed foods.' If you're really struggling (and you've got the option) a power nap can be just what you need to get through the afternoon. Just don't make it too long. 'Limit naps to 15-30 minutes a day, ideally before 3pm,' says Dr Marissa Alert, a psychologist and sleep expert. 'Longer or late-afternoon naps could make it harder to fall asleep at night.' Set an alarm and use box breathing to get yourself in a good state for sleep: picture a square, and visualise yourself travelling along the sides of it as you take a deep breath in for a count of four, hold it for the same count, breathe out, and hold again. Alternatively, if setting up pillows on your desk isn't an option, just trying this without letting yourself nod off can leave you refocused and ready for any unfortunate last-minute meetings. Once you've made it through the work day, your next priority should be setting yourself up for a restful evening – though that doesn't necessarily mean going to bed extra-early. 'You should be looking to stick to your normal bedtime,' says Alert. 'As tempting as it may be to crash early, it's best to tough it out – going to bed too early can leave you tossing and turning since your body isn't used to being asleep at that time. It's also important to remember that sleep can't be forced, so try to avoid worrying about whether you'll get enough rest, especially close to bedtime. Fixating on how well you'll sleep or how much you'll sleep right before bedtime can trigger physical arousal and heighten anxiety, making it even harder to fall asleep.' There is another way to think about it: when your brain thinks that something might be wrong, its priority shifts to protecting you. In this heightened state of alertness, sleep takes a back seat because your brain is focused on keeping you safe, not relaxing. That's why it's better to signal to your brain that it's time to relax, with a calming bedtime routine that puts your brain into rest mode. Don't start doom scrolling; reading fiction, even on an e-reader, is a great option – one study suggests that a 30-minute bout has similar stress-reducing effects to a half-hour yoga session. Doing it on the highest brightness setting for four hours might delay your sleep by a few minutes, but that's about it. When it's time for some shuteye, do a bit more box breathing, make your bedroom as dark as you can, and let yourself drift off. Tomorrow's another day.
