At its core, stress is a survival mechanism. If we go back to our hunter-gatherer ancestors, imagine facing a predator. The moment danger appears, the body activates the stress response to keep us alive.

Here’s how it works:

• Blood sugar rises – Providing quick energy to the brain for fighting or fleeing.
• Blood pressure increases – Delivering more oxygen to enhance focus and reaction time.
• Blood clots more easily – Helping prevent excessive bleeding if injured.
• The amygdala (the brain’s emotional centre) goes on high alert – Making us hyper-vigilant to threats.

This fight-or-flight response allowed our ancestors to survive—and it still operates in us today.

Fast-forward to modern life: Imagine walking alone in the dark, searching for your parked car, and feeling as though someone is following you. In that moment, you’d want to be hyper-vigilant, with extra energy to react. This built-in survival mechanism is a gift from nature, helping us stay safe in moments of perceived danger.

But stress isn’t just about survival. A small amount of stress before an important meeting or presentation can actually be beneficial. It sharpens focus, increases alertness, and provides an extra boost of energy.

When Stress Becomes the Norm

While stress is useful in short bursts, it becomes harmful when it never switches off. Why has it become the norm that when you ask someone how they’re doing, they say, “I’m OK, just a little stressed”? When stress shifts from an occasional response to a constant state, it starts to take a toll on the body.

• Chronically high blood sugar can lead to belly fat and type 2 diabetes.
• Consistently high blood pressure strains the heart, increasing the risk of cardiovascular disease.
• Ongoing hyper-vigilance can cause anxiety, burnout, and emotional exhaustion.

So, how do we manage stress before it manages us?

Micro-Stress

Let’s break down a typical day:

• You wake up to an alarm – the first micro-stress.
• You check social media – another micro-stress.
• You’re late for work, stuck in traffic, and your usual parking spot is taken.
• The first email you check at the office isn’t what you wanted to see.
• Then, someone says “hi” to you, and you overreact.

That person didn’t cause your reaction—it was the build-up of micro-stresses throughout the day.

Solution?

We can’t eliminate alarms or disconnect from social media entirely, but we can use tools to manage these stressors.

For example, around 80% of office workers change the way they breathe when checking emails—their breath becomes shallow, signaling to the brain that there’s danger. This type of chest breathing triggers a stress response. However, we can hack this system by changing our breathing. Slowing it down sends calming signals to the body instead of stress signals.

One method is box breathing:

1. Inhale for 4 seconds.
2. Hold for 4 seconds.
3. Exhale for 4 seconds.
4. Hold again for 4 seconds.

Using this technique throughout the day can stop micro-stresses from building up.

Other Helpful Practices

• Regular Exercise – Every movement counts. Our ancestors’ stress response was all about action—fighting or fleeing. Use this mechanism at the gym: channel that surge of energy into your workout to burn off stress hormones and turn tension into a productive tool for your body.
• Keeping a Diary – Journaling is a powerful stress-relief tool. Writing about your struggles helps process emotions, while noting what you’re grateful for shifts your focus to the positives. This practice provides an emotional outlet and helps manage stress over time—almost like self-therapy.
• Sleep – We keep coming back to sleep because it’s the foundation of a balanced life. Sleep helps reset your body and mind after a stressful day, regulating stress hormones and restoring energy. It strengthens resilience, allowing you to face challenges with a clearer mind and a calmer outlook.

Summary

As with all wellbeing strategies, it’s essential to first understand what we’re dealing with and why. By reflecting on where stress comes from—recognizing it as a survival tool and understanding when it’s helpful versus when it becomes harmful—I hope this insight helps you too.

Stress is a natural part of life, but with awareness and the right tools, we can manage it, rather than being overwhelmed by it.

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The post Stress – How our survival mechanism became everyday life: ‘I’m OK, just a little stressed’ appeared first on Wellbeing Magazine.

What’s the Story Behind Coffee?

Coffee comes from the seed of a tropical fruit. When roasted and brewed, it transforms into the beverage we know and love. Interestingly, caffeine—the compound responsible for coffee’s energizing kick—also acts as a natural insect repellent for the plant. It’s fascinating to think that something designed to ward off pests has become one of the world’s most beloved drinks!

Its history dates back centuries. Ethiopian monks are believed to have used it to stay awake during prayers, and by the 17th century, coffee had spread across Europe. England’s coffeehouses became intellectual hubs, fueling discussions among writers, scientists, and philosophers. Some even credit coffee for sparking the Age of Enlightenment!

Despite its popularity, not everyone was a fan—some religious groups denounced it as the “bitter invention of Satan.” By the 20th century, coffee faced a different kind of scrutiny, blamed for high blood pressure, heart attacks, and, more recently, poor sleep. Yet, despite the concerns, over 2 billion cups are consumed worldwide every day.

But what does science say?

So, Is Coffee Good or Bad for You?

The answer isn’t black and white—it depends on factors like genetics, caffeine metabolism, and timing. However, research overwhelmingly highlights coffee’s benefits when consumed in moderation.

Packed with Antioxidants – Coffee is one of the richest sources of antioxidants in the Western diet, helping to combat oxidative stress.

Supports Brain & Heart Health – Studies from institutions like Harvard suggest that regular coffee drinkers have a lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s, as well as a reduced risk of heart disease.

A Surprising Fiber Source – New research suggests coffee contains soluble fiber, which supports a healthy gut microbiome.

The Importance of Coffee Quality

Not all coffee is created equal. The source, processing, and roasting methods impact both taste and health effects. Opt for high-quality, ethically sourced coffee whenever possible. Organic coffee, free from pesticides and additives, is a great choice for both your health and the environment.

“Timing and Portion Make the Poison”

Caffeine works by blocking adenosine, a neurotransmitter that builds up throughout the day to make you feel sleepy. While this is great for morning energy, drinking coffee too late in the day disrupts your natural sleep cycle.

Research shows caffeine can delay melatonin production, making it harder to fall and stay asleep. Since sleep is the foundation of overall health, any benefits coffee provides become meaningless if it leaves you tossing and turning at night.

Too much caffeine can also:

• Increase heart rate
• Suppress appetite (leading to energy crashes, cravings, and nutrient deficiencies)
• Be packed with sugar (many commercial coffee drinks contain as much sugar as a dessert!)

Conclusion: Moderation Is Key

To get the most from coffee, treat it as a superpower—a tool to enhance your energy and focus, not something to overuse. Be mindful of timing and portion size. Most experts agree that 2–5 cups before midday is generally safe for most people.

Personally, I stick to one high-quality coffee in the morning, which gives me a fantastic energy boost and sharper focus, while avoiding it after noon to protect my sleep.

The key takeaway? Moderation is everything. Whether it’s coffee or life in general, balance ensures the best outcomes for health and well-being.

Enjoy your coffee, and remember—a mindful approach is always best!

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The post Coffee… Loved, Hated, Blamed. appeared first on Wellbeing Magazine.

Movement: A Survival Necessity

Reflecting on our ancestors—the hunter-gatherers—movement wasn’t optional. Their lives were built around physical tasks like hunting and gathering food, where every movement served a purpose.

One of my favourite quotes comes from Daniel Lieberman, a Harvard paleoanthropologist. He asked a Native American shaman, renowned for long-distance running, how he trained. The shaman replied, “Why would anyone run if they didn’t have to?”

This speaks volumes. Back then, energy was a precious resource. If running or lifting wasn’t necessary for survival, it didn’t happen.

The Shift to Convenience

Fast forward 200 years, people in cities like London still carried water to their homes by hand. Physical activity wasn’t a fitness trend; it was woven into daily life.

Today, technology has made life easier—but also less active. Online shopping, remote work, and robot vacuums have removed much of the physical effort from daily tasks. Now, we must ask ourselves: What did I actually carry today?

Choosing Intentional Movement

Unlike our ancestors, we must consciously choose to stay active. The UK government recommends:

• 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly
• Two strength-training sessions per week

But here’s the good news: every bit of movement counts.

Small Actions, Big Impact

You don’t need an intense gym routine to stay healthy. Small, intentional movements throughout your day make a difference:

• Carry groceries instead of using a trolley.
• Always choose stairs over lifts.
• Park further away to sneak in extra steps.
• Clean with enthusiasm—turn chores into a mini workout.

Personally, I do three weightlifting sessions and one spin class each week. But these small habits keep me moving all day. It’s about finding joy in everyday activities. 

Why It Matters

The right workout isn’t just about trends; it’s about balance. It’s about doing what you enjoy, staying consistent, and blending fitness into your daily life.

Remember, the activity level you maintain today determines your strength, health, and resilience in the future.

Quick Tips for Intentional Movement

1. Make it fun: Dance to your favourite playlist while tidying up.
2. Set reminders: Take a stretch break every hour.
3. Buddy up: Walk or exercise with a friend to stay motivated.
4. Track your progress: Small achievements, like hitting step goals, build momentum.
5. Be kind to yourself: Any movement is better than none.

Your Future Self Will Thank You

The effort you invest in movement today doesn’t just benefit your body—it strengthens your mind and builds habits for a healthier future.

So, take that extra step, lift that bag, or park a little further. Every intentional movement matters, and your future self will thank you for it.

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Photo by Bruno Nascimento on Unsplash

The post The Evolution of Movement: Why the Right Exercise Matters More Than Ever appeared first on Wellbeing Magazine.

Do New Year’s Resolutions Really Work?

Research on New Year’s resolutions shows mixed results. A 2016 study found only 9% of people achieve their resolutions by the end of the year, though 46% stay committed after six months. Psychologist John Norcross found that those who set formal resolutions are 10 times more likely to succeed. While I once saw resolutions as excuses to delay change, the data suggests January offers a psychological fresh start, helping people refocus – even if they don’t fully succeed.

The Science Behind Habits

Habits are small, repeated actions that shape who we are and what we accomplish. They simplify our lives by automating routine tasks, saving energy for bigger decisions. In fact, studies suggest about 45% of our daily actions are driven by habits.

Rather than rehashing what many great books on habits already teach, I’ll share the strategies that have worked for me.

What Works for Me

1. Environment: Set Yourself Up for Success
“You are the average of the five people you spend the most time with.” This popular saying holds a lot of truth. The people and environments around us significantly influence our behaviour.

For example, if you move to a neighbourhood where everyone keeps their lawns immaculate, you’re likely to start doing the same. Conversely, spending time with a group that parties every weekend could lead you to adopt similar habits.

Belonging is a powerful human need. If you surround yourself with people who already embody the behaviours you want—whether it’s exercising, eating healthily, or reading—you’re far more likely to adopt those habits. Choose your tribe wisely!

2. Surroundings: Design Your Space for Success
Make your surroundings conducive to your new habits or help you stop bad ones. For instance, I tried introducing 10-minute morning red light therapy, but dressing up for work was taking up too much of my time. The solution? I created a rail in my wardrobe with outfits for the week and now plan it every Sunday. This way, I have time for my lamp sessions.

Similarly, if you’re trying to stop eating certain foods, don’t keep them in the house. The idea of having to go to the shop may be enough to stop the desire to eat them.

3. Consistency: Master the Art of Showing Up
How long does it take to form a habit? Research suggests anywhere from 18 to 254 days, but I believe the focus shouldn’t be on time. Successful habits aren’t about sticking with something for a set period—they’re about creating lasting changes.

My approach starts with the 5-minute rule. For any new habit—whether it’s meditation, stretching, or reading—I commit to just five minutes a day. The goal isn’t to do it perfectly but to master the art of “showing up.”

Once I’ve established consistency, progress naturally follows. That feeling of progress became my reward, reinforcing the habit. This also shifts your identity—from just eating healthy to becoming a healthy eater.

4. Focus on the Process, Not the Outcome
In today’s culture, we’re obsessed with winning. When an athlete wins a title, the media celebrates their success but rarely highlights the years of effort that made it possible.

The trouble with focusing solely on the outcome is that success feels like a one-time event. If you focus instead on the process, every step forward becomes a win. Progress becomes its own reward, and effort becomes the engine that keeps you moving.

5. Prioritise Sleep and Manage Stress
Without a good night’s sleep, stress levels rise and decision-making suffers. For me, a productive day starts the night before. Prioritising restful sleep ensures I have the focus and energy to stick to my habits.

Sleep isn’t just about rest—it’s the foundation that supports every other habit. When I’m well-rested, I make better choices, whether that’s preparing a healthy meal or sticking to my exercise routine.

Final Thoughts

I love James Clear’s quote from Atomic Habits:
“If you’re feeling great now, it means you were killing it six months ago.”

Every action you take today is a vote for the person you want to become. Whether it’s January or July, small, consistent steps can lead to meaningful change. As a general manager and health coach I have seen firsthand how powerful these changes can be. This year let’s focus less on perfection and more on progress. Because when it comes to habits, every small step forward counts.

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The post Make and Break Habits in 2025: Here We Go Again! appeared first on Wellbeing Magazine.

As a manager with 12 years of experience and a qualified health coach, I’ve learned that people respond best to reasons, not rules. With that in mind, here are 8 sleep habits that can boost your focus, energy, and resilience – and the science behind why they work.

1. Consistent Sleep Schedule

One of the biggest improvements I’ve made is maintaining a regular sleep schedule – even at weekends. Our bodies operate on a natural 24-hour clock (circadian rhythm), unique to each of us and regulating the release of hormones at specific times. A consistent bedtime allows your body to prepare for sleep naturally, helping you wake up feeling refreshed.

2. Optimise Your Bedroom

Your bedroom should be a haven for rest. I keep mine cool and dark, which helps signal to my body that it’s time for sleep. Falling asleep requires your body temperature to drop by about 1°C, and melatonin (the sleep hormone) is activated by darkness. If you wake up at night, avoid bright lights – they can disrupt melatonin production and make it harder to fall back to sleep.

3. Limit Screen Time

Blue light from phones, tablets, and other screens can interfere with melatonin, delaying sleep. To counteract this, I reduce screen exposure at least an hour before bedtime or wear blue light-blocking glasses. This small change has made a big difference to my ability to wind down at the end of the day.

4. Mind Your Coffee

I love coffee, and research supports its antioxidant benefits – but timing matters. Caffeine can stay in your system for 10–12 hours, which means that a midday coffee could still affect your ability to sleep at night. I stick to two cups in the morning, using that boost to jumpstart my day while leaving my evenings caffeine-free.

5. Watch Alcohol

Even small amounts of alcohol can interfere with your sleep, especially deep sleep, which is essential for recovery. While I’m not aiming to be the healthiest person in the graveyard, I’ve found that limiting alcohol leads to noticeably better rest. Sleep, not wine, is the ultimate way to relax.

6. Try Yoga Nidra for Sleep Troubles

If I struggle to fall asleep, I turn to Yoga Nidra, a guided meditation practice that helps calm the mind and body. It’s a wonderfully effective tool, and there are plenty of free sessions available on YouTube.

7. Waking Up at Night

We all experience the occasional night-time wake-up. When it happens to me, I follow sleep expert Matthew Walker’s advice: don’t stay in bed awake. Lying there can create an association between your bed and restlessness. Instead, I move to another room, stretch, or listen to a calming podcast. Only when I feel truly sleepy do I return to bed.

8. Drift Off with Storytelling

One of my favourite techniques for falling asleep is inspired by childhood: bedtime stories. Research shows that storytelling helps adults relax and transition into sleep. Many apps offer soothing bedtime stories, but you can also create your own mental escape. Close your eyes and take yourself on a mental walk, imagining as many details as you can:

“The door creaks softly as you open it, feeling the warmth of the sun on your skin. A golden glow bathes the world, and the sky is a brilliant blue. Clouds drift lazily overhead, and the neighbour’s cat lies basking in the sunlight, its fur glowing with colour…”

Rest Fuels Success
Prioritising sleep not only refreshes your body but sharpens your mind. As a high performer, better sleep leads to improved focus, less stress, and better decision-making. When you rest well, you show up as your best self—ready to succeed.

Goodnight!

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The post Sleep Smarter: 8 Habits for High Performance  appeared first on Wellbeing Magazine.

One of my favourite neuroscientists, Dr Andrew Huberman, says, “Sleep is the foundation of mental health, physical health, and performance of all kinds.” Quality sleep boosts immune function, weight management, memory, and learning. In short, everything improves when we’re well-rested.

Matthew Walker, a renowned sleep researcher, notes that if sleep weren’t essential, evolution would have phased it out. Given our vulnerability while asleep, it’s remarkable how much of our lives we dedicate to it.

Compelling Sleep Statistics

• Leadership Impact: CEOs who don’t sleep enough are perceived as less charismatic, which can negatively affect workplace dynamics.
• Health Consequences: Poor sleepers take about 10 more sick days annually than their well-rested peers.

My Sleep Journey:

Weight Loss

I’ve struggled with diets and weight loss for as long as I can remember. Little did I know that during sleep, the hormones that regulate hunger (“ghrelin”) and satiety (“leptin”) reset and balance. This helps you make better food choices after a restful night, reducing cravings for unhealthy, high-calorie foods. Additionally, the growth hormone released during sleep uses fat for energy, enabling you to burn fat while you sleep!

Muscle Growth

I used to think that pushing myself in the gym was all that mattered, but I’ve learned that sleep is just as important. The release of growth hormone at night is essential for muscle growth and repair. If you’re considering sacrificing sleep for a workout, think twice; adequate sleep is vital for muscle recovery and overall performance!

Ageing

I’ve spent a small fortune on skincare products that promise to reduce wrinkles, but no face cream can compete with a good night’s sleep. Deep sleep promotes collagen production and cellular repair, which are critical for maintaining youthful skin.

Learning and Performance

I used to stay up late preparing for presentations, thinking it would improve my performance. However, research shows that sleep deprivation harms attention, problem-solving, and critical thinking. Without enough sleep, the brain struggles to absorb and retain new information, leading to poorer performance.

Practical Tips for Better Sleep

Stay tuned – in the next section, I’ll share actionable tips to optimise your sleep and unlock its full potential.

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The post Sleep: Your Superpower for Peak Performance appeared first on Wellbeing Magazine.

• Sleep
• Sunlight Exposure
• Exercise
• Nutrition
• Stress Management
• Relationships
• Environment (Toxic Load)

Ultimately, success isn’t just measured by accomplishments but by the quality of life you enjoy along the way. High performance thrives on a foundation of well-being, enabling you to achieve your goals with purpose and energy.

Your well-being is not a luxury – it’s a necessity. By investing in yourself, you’re not just building a better you; you’re creating a ripple effect that impacts everyone around you. The journey to true high performance starts here – let’s take the first step together.

The post Beyond Talent: Why Well-Being is the True Foundation of High Performance appeared first on Wellbeing Magazine.