Hey Reader

Let's talk about stress. Whether you are an athlete or someone in a high-performance role, none of us are immune to the effects of stress. And, based on the last few years of global chronic stress, chances are as Christmas starts approaching, your stress levels may be skyrocketing.

Stress can have a profound impact on your performance and your well-being, whether it's in the workplace, the gym, or even your nutrition choices. When stress becomes chronic, it triggers a cascade of physiological responses that can hinder your ability to excel. December is about to hit, and that means added pressure to meet deadlines, commitments outside of work, and stress around broken routines. These added stressors can impair your ability to make critical decisions, decrease focus and productivity, reduce athletic performance, interrupt sleep and so much more.

So, how can you combat stress and maintain your performance during December? Here are three quick tips to incorporate into your routine:

1. Prioritise rest and recovery above all else: Amidst the hustle and bustle of the holiday season, you're going to be tempted to stay up later, pack your calendar with social events, and dedicate every possible hour to getting ahead at work before the holidays. Carve out time for activities that relax and rejuvenate you, and make them non-negotiable. This doesn't have to mean mindfulness. It can be cinema trips, long walks or just scheduling some alone time. And make sure you're getting a good night's sleep too!
2. Concentrate on inflammation-lowering foods and mood boosters: Yes, we're all going to dive into the mince pies, Christmas cake, and all those other nibbles, but nourish your body with foods that will drive down your stress response outside of this. Minimise Omega 6 seed oils, up your Omega 3 supplements and fish intake, and make sure you are eating plenty of nuts and avocados, poultry and leafy greens, which can boost your serotonin production.
3. Remember that a sustainable lifestyle is key: Many high performers struggle mentally in the Christmas build-up due to their inner voice. Don't get too caught up in what you did today; remember the habits that you have built into every day and treat each day anew. I've seen so many people get derailed by a single day "off-plan", but the reality is that that's all it is unless you let it develop into a pattern.

So much lifestyle optimisation is a case of routine, and that can make it doubly hard when external events derail this. Don't let yourself drift too far from your usual patterns but do indulge and enjoy within this framework. The trick is to reach the start of next month feeling good and ready to follow your usual patterns with vigour.

Moments to Savour

• Something I loved: Launching Food Labelling Deciphered! So pleased to have this information out there and the feedback has been awesome. Thank you to everyone who pre-ordered. If you didn't you can grab it here.
• Something I learnt: 12% of people in work in the UK have a health-limiting condition. This is a huge figure and made worse by the number of people who are currently medically unfit to work.
• Something I ate: Tuna Nicoise Salad! It may be winter weather outside, but the combo of healthy fats is going down a storm at the moment. I just can't get enough of eggs at the moment, a genuine superfood that's budget-friendly.

If you find yourself struggling with stress or getting off of routine in December, hit reply and let me know. I'm working on something special to help you.

Have an amazing week!

Zoey Nutrition & Health Coach

PS I'm not quite ready to reveal all just yet, but a few people have asked about group options. I will be running a special group program early next year so stay tuned for early access.

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Garden Avenue, Portstewart, BT55 7AW
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