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Are you okay?

You may (or may not) have noticed that I wasn’t my ‘prolific’ self the other day.

I didn’t ‘appear’ to write my usual morning blog last Tuesday.

And to my surprise (and delight as it shows you’re taking it in!)…

I received a load of messages

‘Are you okay?’

‘Did you write this morning?’

‘I didn’t get your email this morning?’

^^^ To name a few.

Now, it turned out that I had a bit of technology problem at my end

‘the server is down’

^^^ And unlike Rocky, the server didn’t get back up…

Until 5pm later that day.

And you know what I learnt?

Just how reliant I am on my email.

I mean, in today’s crazy world…

The wifi goes down and the rest of our laptop might as well be broken, right?

And it reminded of a question I got from – a now – member of my Fit For Life Body Transformation Programme:

‘Do you do meal plans?’

And by meal plan, they meant me telling them exactly what and when to eat everyday.

And here’s the thing.

I work with you to find what works for YOU and YOUR body.

If this means that a meal plan is used for a period of time, then so be it.


^^^ and this one of those big BUTTs

Somewhere along the line, YOU have to know the WHY behind your meal plan.

Why is it working?

Why are you eating poached eggs in the morning, a homemade club sandwich for lunch, and a slow cooker beef stew with a nice (large) glass of full-bodied red wine in the evening?

^^^ Yep, there’s even room for wine

Because what happens when you don’t have time to make your homemade club sandwich?

Or your evening stew?


You go out and enjoy yourself at a family party (AKA you put some life into living…)?

^^^ Do you just go back to the meal plan the next day?

And this is where education comes in…

To make sure that you’re not reliant on a cookie-cutter meal plan that Davina talked about on Loose Women

Or reliant on me to tell you what to do for the rest of your life.

It’s about you being empowered:

A bit like a member of my Fit For Life Body Transformation (Billy) is now finding on her journey.

Do higher carbs work better for her body and hunger levels?

How can we best compensate for days where more carb based foods will be available?

And it’s these periods of trial and error that will allow you to learn what works for you to overcome cravings and boost your  energy…

That will put you in control of your relationship with food long-term.

So, rather than panicking when we ‘cheat’ on our meal plan and choose a food that isn’t on there

^^^ and feel guilty because it might make us put on 5 lbs (as it must be ‘bad’ if it isn’t written down on our meal plan)

We understand exactly how to meet our diet needs in a way that allows us to eat what and when we like

And if this means making room for the old vino then so be it!

^^^ just ask Fit For Life Body Transformation member, Charlotte <<< who’s absolutely smashing (not the wine) her body transformation ready for her family party in a few weeks!


PS. Luckily, even though my email went down…

I was still checking up on the Fit For Life Body Transformation members on their diet and lifestyle trackers (and I also reassured them that I was still alive)

PPS. No wonder they call me ‘Big Brother’…

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4 SIMPLE ways to beat the Summer cold

It’s the one thing I can’t stand…


Being ‘under the weather’


Especially in the summer when lying under a duvet all day isn’t as ‘acceptable’


^^^ although it probably should be.


You feel like crap.


And you can’t enjoy the BBQ’s, holidays, and Pimms (although the strawberries and cream may boost your immune system).


^^^ the things you’ve been looking forward to all winter.


So here’s 4 simple ways to boost your immune system and beat the summer cold:


1) Get colourful –


I’ve spoken before about the role of your gut bacteria in keeping you healthy (see here)


So how do we get more of these different strains of good bacteria in our guts?


Eat a variety of foods.




Get colourful with your fruit and veg.


Boil, steam, fry, mash, grill different veggies and see what you like.


Go to the supermarket, a farmers market, or check out some of the foods in the ethnic isles and stores (ever tried Kefir or  sauerkraut?).


Try a new vegetable every week!


Not only is this going to boost your gut bacteria (the friendly guys)…


But it’s also going to help you get all the vitamins and minerals you need to have more energy so you can do more of the things you want to do.




Drink Pimms!


2) Spend some time outside –


You might have seen this article the other day about how our desk-bound working lives are basically making us fatter and at a higher risk of cardiovascular disease and diabetes.


And as important as moving more is…


Something that wasn’t touched on here was the importance of getting some fresh air (and vitamin D, which I spoke about over here and here)


Vitamin D is needed by your body…


And Vitamin D isn’t called the ‘happy hormone’ for nothing!


3) Sleep –


I get it.


You’re busy.


Kids (as I’ll be finding out about sooner rather than later…)






Can all add stress to your life (although I’m not convinced about the latter)


But 2 things you can commit to which WILL make you feel better and help you control your cravings the next day?


Winding down before bed (read a book, have a bath) <<< make this a routine!


Get to bed at the same time every night


^^^ the old tale of ‘every hour before midnight is worth double’…


On top of this, a good night’s sleep may improve your ability to handle and process sugar and fat.


^^^ Which may help you lose weight!


4) Do THIS to help your body adapt to STRESS –


Yep, exercise.


Exercise is a stress on the body.


Whilst you’re exercising, your stress hormones are up.


Your blood pressure and heart rate are probably UP, too.


Which would normally be a sign that we are ‘unhealthy’ or unfit.


But after exercise…


The MAGIC happens.


Your body SUPER compensates.


Your blood pressure becomes lower.


Resting heart rate decreases


Your body burns more calories recovering from the exercise.


And your body LEARNS how to ADAPT to this stress.


So you become fitter and healthier!

And you can beat the summer cold and do all the things you wanted to do this summer (drink Pimms) without feeling tired, bloated, and run down…


Speak soon,




PS. Speaking of your immune system, the Fruci nose may be more useful than first thought:


PPS. Apologies if I’ve hurt your head with the number of articles included in this today (time to get your learn on this weekend)

^^^ just make sure you apply it, as you only get results for DONE!

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What the hell does ‘Ant n Dec’ have to do with losing weight?

I was eating my dinner yesterday.

^^^ Fish in a tomato sauce with some potatoes and Med style veg

The sauce was tangy with a strong onion and garlicy hit (my wife called me out on my onion breath later...)


It was just lacking a little something.


The dynamic duo…

The 'Ant n Dec'...

Basically, I forgot to add the ‘pinch’ of salt and pepper

^^^ as my – soon to be - good friend Rick Stein calls it (once he opens up his restaurant in Marlborough).

And it was a bit like the strategy meeting I had with James last week:

Now, I’d love to say that I put on a red cape, waved a magic wand, and completely changed everything that James was doing.

But here’s the thing:

As a coach, my aim is to make the LEAST amount of changes to your nutrition and exercise habits whilst STILL getting results!


Getting lean, fitter, and feeling more confident!

Why the small changes?

So that you stick to it.

Because the best diet in the world is the one you can do.

^^^ I think I’ve said that one before


We then keep our ‘tools in the toolbox’.

So, if (and when) things start to slow down.

Perhaps the weight isn’t coming off as quickly and our clothes aren’t fitting any better.

Then we can make the slightest of tweaks and go again.

Because just like that ‘pinch’ of salt and pepper WILL make or break most of your meals…

These small tweaks might just be the difference between your efforts resulting in another ‘failed’ diet…

And you being able to lose weight and actually keep it off (once and for all).

Just like I teach you in my Fit For Life Body Transformation Programme.


PS. I’ve just finalised some of my slides for my presentations on gut health and weight loss this week.

PPS. They’ll hopefully be made available for you

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Lose 14lbs in a week?

I'll admit, I was pretty intrigued when a member of my Fit For Life Body Transformation Programme showed me this diet.

'Lose 14 lbs in a week', claims 'the egg' diet

Which, given what I wrote about protein yesterday over here

Eating eggs probably isn’t a bad idea for you.

Cheap, versatile and a great source of protein, healthy fats, vitamins and minerals.


Nature's vitamin tablet...

^^^ If you’re wondering how many eggs you should eat per day see the link at the bottom

But here’s the thing with most of the “[insert magic food here]' diets…

They’re nothing more than rigid, cookie-cutter meal plans that you’d do well to stick to for a week

^^^ which last time I checked, probably isn’t going to give you the education to be able to be in control of your diet and weight.

Which is what you really want, right?

Rather than limiting your food choices every now and then and being miserable just to lose a few pounds...

Only to put them back on again when you eat 'normally' again

^^^ A bit like me when I used to cut out ALL of my carbs because carbs 'make you fat'

And here's 'the egg' diet:

“Day 1 Breakfast 1 slice dry toast and grilled tomatoes

Lunch Fresh fruit (any amount)

Dinner 2 hard boiled eggs, salad, grapefruit

Day 2 Breakfast Grapefruit, 1 boiled egg

Lunch Roast chicken (any amount) & tomatoes

Dinner Grilled steak and salad

Day 3 Breakfast Grapefruit, 1 boiled egg

Lunch 2 boiled eggs and tomatoes

Dinner 2 Grilled lamb chops, celery & cucumber

Day 4 Breakfast 2 slices dry toast, 2 poached eggs

Lunch fresh fruit (any amount)

Dinner 2 hard boiled eggs, salad, grapefruit

Day 5 Breakfast 1 slice dry toast, 2 poached eggs

Lunch 2 poached eggs & tomatoes

Dinner Fresh or tinned fish and salad

Day 6 Breakfast 1 boiled egg, 1 glass grapefruit juice

Lunch Fresh fruit (any amount)

Dinner Roast chicken, cabbage, carrots

Day 7 Breakfast 2 scrambled eggs, grilled tomatoes

Lunch 2 Poached eggs& spinach

Dinner Grilled steak & salad


Abstain from anything not mentioned.

Eat only what is shown or do without.

No substitutions allowed.

No eating between meals

No alcohol

No butter milk or fat

Drinks = black tea, black coffee, lemon tea, grapefruit juice, tonic, soda or water only

Salad = lettuce, cucumber, tomatoes and celery only”

And here’s the part that really made me chuckle:


Which sounds a bit like:

Restrict all your favourite foods (and wine)


Celebrate by going out and binging on all the foods you just gave up.

And do you know what annoys me even more about this?

The lack of education.

I mean, telling someone who struggles to control their food intake, enjoys socialising with friends and family and lives a busy life working...

Plus looks after 3 kids (who aren't their little 'babies' matter how long you call them that for) to:

‘eat only what is shown or do without’


‘abstain from anything not mentioned’

Is like telling someone who’s depressed to be happy and thinking your job is done.

Where’s the education?

The empowerment?

The long-term plan so you can lose weight and keep it off

^^^ rather than dieting for ‘one week at a time’

It’s not all doom and gloom, though.

Because it does encourage quite a bit of protein.


Is probably why you may feel more full and satisfied.

But at the same time…

Before hopping on the latest diet craze.

Just take a minute to answer the following questions:

* How long could you do this diet for?

^^^ particularly given that they suggest you don’t diet on it for more than a week…

* What will you do after this diet?

^^^ Do you have an after plan? Can you see yourself doing this in 3 months time?

* What are you going to do if you have a social event?

^^^ Ask for an egg, maybe? Not the most egg-citing meal out, ay? (That's me trying to tell a joke)

* How will you feel if you go off the diet at this social event?

^^^ Would it make you feel like you failed? Would you feel guilty? Even if you just swapped the eggs for say chicken, beef or fish?

* What will you do if you stop losing weight?

^^^ Do you know how you could break through periods of stubborn fat loss?

The reason I ask is because banning foods not only makes you more vulnerable to a deficiency

^^^ Which may make you feel tried, sluggish and demotivated

But I also tend to see it result in mild symptoms of an eating disorder.

* That guilt of eating a ‘bad’ food that was ‘banished’ from the meal plan.

* The worry of what might happen.

^^^ ‘Will I gain the 14lbs back tomorrow when I step on the scale?’

It begins to take over our life.

Makes us stressed.

It can becomes more important than the things that actually matter…

* Family…

* Friends …

* Our confidence..

* Gratitude for others…

All because we end up blaming ourselves for ‘failing’ on yet another diet.

Which is completely against why you made a decision to improve your health.

With your 'why' being:

To enhance your life, right?

And not..

Be a detriment.

Which is exactly why a nutritional strategy should be something you can do for more than a week 😉

Speak soon,

Matt 'shell shocked' Fruci

PS. If you’re wondering how many eggs you should eat per day and worried about the cholesterol, go here:

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Fall in love with protein?

I was planning on talking about the 'egg diet' today.


The lose 14 lbs in a week diet

^^^ as a new member of my Fit For Life Body Transformation Programme talked about in our strategy meeting yesterday


Then I came across THIS fresh piece of research (just a few minutes ago) and had to share it with you now

^^^ As I'm a little excited (maybe because I'm a little biased and it confirmed my beliefs...)

So I'll come back to the 'lose 14 pounds in a week diet' soon (probably tomorrow)

Now, this research published in Nutrition Reviews found

That older adults consuming higher than 'normal' amounts of protein (> 25 % of their overall intake) became LEANER



Than those consuming < 25% of their overall intake from protein.

So, eating more protein than the 'norm' may help you lose more fat and get that toned look you want.

And this is something I see with most of the females looking to lose weight who come to see me:

Their protein intake is low.

Not even at the 'normal' level.

And then we wonder why:

* You're always hungry

* You feel like you're craving cakes, sweets and chocolate

* You give in to your 'willpower', binge, and feel guilty

On top of this...

We have to remember that protein makes up our:

* Skin

* Hair

* Nails

* Digestive system

* Immune system <<< feel like you struggle to recover from common colds?

So it's no wonder that protein is ESSENTIAL for us.

We have to get sufficient amounts from the food we eat.

And by getting sufficient protein and having a leaner body...

We may get anti-aging benefits.

Increased strength.

Improved cognitive performance

And here's what's interesting:

As we age, we actually lose our ability to use and absorb nutrients like protein.

^^^ Whether this is just because 'we age' or whether we tend to do less exercise as we age is inconclusive...probably a mixture of both in my opinion.

^^^ Not even my brother-in-law knows and he's doing his PhD in this stuff!​​​

At the same time, our taste preferences can change so we are less likely to eat as much protein.

Perhaps a recipe for a reduction in lean mass?

The good news?

We know that exercise


Increasing our intake of protein

^^^ As well as the quality of our protein (think of foods like lean meats, fish, and eggs)

Can compensate for this REDUCED ability to absorb and use protein...

Which may help us feel more full, stop the cravings, and get summer lean!

And there's more:

Omega 3 (found in oily fish) may also improve your ability to use protein.

And potentially...

Vitamin D3 may help too (if you are currently deficient)

^^^ I explain a bit more about Vitamin D here

Speak tomorrow,


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‘I’ve never been the person to sit down and cry about anything’

If you look hard enough...

We'll find one of them.

A problem...

An excuse...

But rather than trying to find what's wrong with us...

What would happen if once in a while we actually thought about what we're good at?

Or what we're doing well in?

What we can flourish in?

I wonder if we'd soon forget about those 'problems' or 'excuses'.

And the reason I'm saying this is that I went a bit off track last week.

Skipped exercise sessions I was meant to do.

And strayed a bit off track with the diet.

And don't get me wrong.

That's life.

Home / work life can get in the way no matter how much your programme fits your lifestyle.

But I'm now back on track.

Putting the 'excuses' to one side...

Because in reality, I was barely off track and forgot just how 'on track' I really was.

A bit like when you have a 'bad day'.

I bet you do 9 things really well on that 'bad day' but the 1 THING you did a bit wrong keeps you up at night?

Stresses you out.

​Which is why it's worth writing down the things you've done well on that 'bad day' or 'bad week'

And if you're ever lacking a bit of motivation.

Just remember to reflect on how far you've actually come.

And what you CAN achieve.

Just like the determined and inspiring 'one-armed' weightlifter, Krystal (link at the bottom).

A member of my Fit For Life Body Transformation Programme sent me the link to it with the following message:

"Saw this on Facebook and got my home workout in for the second time this week"

And it's inspired me too!

Check out the story of the one-armed weightlifter over here.

Pretty impressive, right?

Speak soon,

Matt 'feeling inspired' Fruci

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‘My husband noticed the beginning of stomach muscles’

No, I haven't got a husband. But I got an email from a Fit For Life Body Transformation member at the back end of last week (I’ll keep this one anonymous)

And here’s what it said:

“My husband noticed the beginnings of stomach muscles showing today…!”

And this is coming from the same person who was told by her Slimming Group ‘leader’:

“We don’t like people who don’t lose weight”

^^^ Something I spoke about yesterday over on my blog

And it’s hearing these types of stories and SEEING massive changes

Not just physically

But also in their confidence

That makes me so lucky to do the job that I do

^^^ And I know this all sounds wishy-washy but I really mean it (pass me the tissues)

Because I know how much she’s been wanting to hear praise from someone else.

^^^ as we all do

And I know you might be thinking:

‘you should do it for you’

And, I get this.

She does do it for herself

And she’ll be the first to admit that

But you can’t argue with the fact we love to get complements from others.

And if your goal is to lose weight so you can fit back into your favourite clothes, surprise friends and family at social events, and feel more confident in everyday activities like work and social life…

Then I’d say you’re human!

And I’ve talked before about having another goal like running your first 5k..

But the truth is, do you really care if you can do a 5k race in a muddy field?

If no, then are you just doing this to impress somebody else anyway?

Doing this because everyone else is doing these runs?

And what I’m leading up to is this:

It’s not vain to want to look and feel good.

Get complements from others.

As humans, we like to hear when we’re doing well in stuff.

It’s life and makes us feel better.

You don’t have to do a sport and start running to get there.

^^^ Unless you want to, of course.

Because getting the body you want in a sustainable manner is a lot more effective (and fun) if you enjoy what you do AND GET RESULTS!


See stomach muscles and get complements from others

The truth is, if you don’t care about running a 5k and just want to tone up and feel better in your own skin…

Training to run a 5k might not be the best way to go about losing weight, toning up, and feeling more confident.

And coming back to this ‘anonymous’ member of my Fit For Life Body Transformation Programme

She could already see the changes in her weight and how her clothes fit.


Has been wondering when other people would notice

And the key message here?

It’s taken time

^^^ Humans often don’t like saying to others that they’ve lost weight because it makes us think about our own situation and reality.

But she’s been consistent.

And now?

Well, she’s reaping the rewards of ‘stomach muscles’

Which shows exactly why: A n evidenced-based bespoke nutrition and training programme built for you and your lifestyle that you can stick so you can lose weight and keep it off

Trumps the ‘trendy’ one-dimensional cookie-cutter diets that “don’t like people who don’t lose weight anyway”.

^^^ Still can’t believe a ‘leader’ of a slimming group said this (the angry looking creases on my forehead are my battle scars)

Speak soon,


PS. To see if you’re a good fit for my body transformation programme, you can go here:

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“I’m the weakest one here

Then you’ll be the most improved"

^^^ A quote that stuck with me from ‘movie night with the fam’

We watched Divergent.

Have you seen it?

SPOILER ALERT (well, kind of. I won’t give too much away)

Essentially, it’s about society being split up into 5 Factions which reflect:

* The selfless

* The peaceful

* The honest

* The brave

* The intellectual

This ‘system’ removes any threat of anyone being ‘different’ or not fitting in.

As they put it:

‘The future belongs to those who know where they belong’

But what about if you are different?

You don’t fit into a category?

Well, they can’t control you.

^^^ this is being divergent

And they’ll just get rid of you if they find out you’re ‘divergent’.

Because there’s nothing for them.

The system isn’t working for them.

So, essentially, they don’t care about them.

And it reminds me of a Slimming Club (I won’t name them)

That a member of my Fit For Life Body Transformation Programme tried in the past.

She told the ‘group leader’ that she was going to leave for a while.

To which she got the response:

‘We don’t like people who don’t lose weight anyway’

^^^ which shocked (and p!553d me off) so much that I’m pretty sure I now have a permanently creased forehead (it may be tan lines given the weather)…

Because the truth is…

This slimming club is no different to a ‘faction’.

It CAN work…as long as you can follow it

But if it’s not right for you, how long are you going to follow it for?

What happens if you’re ‘the weakest one there’?

The one who didn’t lost a pound one week so it’s all doom and gloom?

^^^ forgetting that making the smallest of tweaks to help your plan fit your lifestyle can often be all you need to continue burning stubborn body fat.

And if you want to find out more about what happened to the person who “can’t lose weight"…

I’ll update you with that one tomorrow (and won’t name..names)

Enjoy the rest of your weekend!


PS. I highly recommend Divergent (the film, not the slimming club)

PPS. There are two follow-up films (Insurgent and Allegiant) with another planned for 2017 (Ascendant)…given that I watch - on average - a film a year (unless the boss initiates it), I’ll probably be updating you about number 2 this time next year…

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What’s good to have before exercising?

What's good to have right before exercising (let's say you already ate 2 hours ago)?

"What's the magic bullet?"

Well, most of the time, hydration is overlooked (im talking about good old water).

So today, I'm having some special berries with my water.

Aka Ribena.

Because it's hot and it's refreshing.

^^^ and that's about as sciencey as it needs to be.

But if you insist:

Ribena also provides 80% of your Vit C, may help you drink more water so you improve your hydration in the heat, and if it's the no added sugar version, only contains 2g of sugar, which are from the berries anyway...

So it's pretty kind to your waistline, a bit like these are too
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Lessons from my ‘boss’…

I felt bloated.

Could barely move (and looked kind of pregnant)

And no wonder…

I’d just had a 3-course meal

^^^ with help yourself sides (very dangerous)

And I’ve said before about how once I start eating...

You can’t stop me!

^^^ which is why the old ‘little and often diet’ didn’t work for me

So you could say my hunger hormones …

^^^ the things that tell me to stop eating

Are slow (a bit like me in the pub quiz…and on the football pitch)

And you could also say that a big part of me struggling to know when I’m really ‘full’ is habit!

After all, growing up in an Italian family where not finishing your meal (or asking for seconds, thirds, fourths and fifths) was disrespectful…

^^^ Nonna would throw her arms in the air. Raise her eyebrows. And mutter ‘I not bother next time’ (even after my 4th bowl of pasta).

But I’ve noticed another important contributor to why people like me and you…

So often overeat (and blame our ‘slow’ hunger hormones for not telling us to stop)

We eat too fast.

Like we’re being timed in an eating contest (Man vs Food…)

You see, my wife will happily leave food on her plate when she’s ‘full’.

My instant reaction is to finish her meal (as I did yesterday)

Even though I’ve had my meal, gone up for seconds (because I’ve obviously eaten too fast), and – in my head – am debating whether I’m still hungry.

^^^ Read that last bit again

Because this is where the lesson from ‘the boss’ hit home.

After coming back from the meal and taking the dog for a late night stroll <<< a top tip to help you really know if you’re full…

My wife wondered what I was doing (as I stood there in the kitchen)

To which I replied:

‘I’m deciding whether I’m hungry or not’

And she replied with these words of wisdom:

‘If you’re having to debate whether you’re hungry or not then you’re not hungry. You’ll know if you’re hungry’

The reason I was debating whether I was hungry?

Because "I’m used" to having a late night snack before bed.

It’s habit.

But the thing is…

I’d overeaten at dinner and wasn’t ‘properly’ hungry.

It just felt like I needed something to have.

And just being aware of this can be so powerful.

A bit like one of the members on my Fit For Life Body Transformation programme was talking about this week.

She mentioned that she, too, isn’t hungry when the cravings sometimes come in.

And that it’s just a habit.

So here’s 3 simple ways to help you in this situation:

1) Go for a walk

This gets you out of the kitchen, amongst nature, and away from the thought of food

2) Have a hot drink

Coffee (including decaf if late evening and you want a good night’s sleep) has been shown to help curb cravings

3) Watch some comedy, a good movie, or catch up with a friend

Often we want that emotional pick me up that the food will give us.

Watching some comedy, a good film (I've got one for you tomorrow), or catching up with a friend can help us feel good without the emotional pick me up that food can give us.

A few others to consider:

* Have you eaten enough?

Not eating enough or being deficient in certain nutrients is a stress on your body.

This may make you crave high sugar / fatty foods because they are high in energy and quick and easy to eat

^^^ that’s the ‘caveman’ in all of us…

* Are you getting enough sleep?

A lack of sleep is another stress on the body. Throw our tendency to become over reliant on caffeine on top and it creates a vicious cycle.

Also consider whether you're sleep is broken up.

If you're getting up for a 'wee' in the night, perhaps stop eating and drinking earlier in the night.

Are you drinking wine before bed? (Maybe Saturday morning is the wrong morning to ask you...)

And if it's the bambino keeping you up...then I can't say anything (yet...)

As for the dog, putting up a baby gate and dealing with a few nights of barking made made her learn to sleep through the night

* Are you hydrated (particularly with the recent weather)?

Speak soon,

Matt ‘accepting that the boss is always right’ Fruci