Day 01 focus on a balanced breakfast

One of the fastest ways to drain your energy is to let your blood sugar swing wildly up and down. Long gaps between meals can cause a drop in blood glucose, which leaves you tired, irritable and cravi

It’s tempting to think a big meal will keep you going for longer, but oversized portions can actually drain your energy. That heavy, sluggish feeling after a big lunch or dinner isn’t in your head – i

Sugar might give you a quick lift, but the crash that follows can leave you feeling more tired than before. Refined or simple sugars – found in sweets, biscuits, sugary drinks, white bread, and many p

■ Serves 1 ■ Prep 5 mins ■ No cook Put 2 tsp açaí powder, a handful of frozen berries, ½ ripe chopped banana and a handful of ice cubes in a blender with 100ml water, and blitz until smooth. Pour into

Stress is one of the biggest hidden drains on energy. When your body perceives a threat – whether it’s a work deadline or a real danger – it releases cortisol and adrenaline to prepare you for ‘fight

Nuts and seeds may be small, but they’re nutritional powerhouses – rich in healthy fats, plant protein, fibre, vitamins and minerals. Together, these nutrients provide slow-release energy, stabilise b