Another tip she gives is to avoid multitasking. “I just think it's such a cognitive brain drain. If you're doing too many things at once. So if you're doing too many things at once you just feel terrible,” she said. Karina says this is the most important step. ‘If you are able to manage your mind then everything else follows suit. Good thought management and decluttering your brain is key to maintaining your energy.’ Tip six: Set a B-HAG

It will motivate you and get you through the tired and more difficult times in your life.’ Tip seven: Drink bone broth Registered nutritionist and executive coach Karina Antram will help you to identify and understand these symptoms and their causes, as well as providing the tools to reclaim the energy that is so fundamental to health, happiness and mental wellbeing. In fact, tiredness is one of your body's key ways of telling you that something isn't right, but many of us trudge through life feeling some level of fatigue or lethargy every single day. If you can understand why you aren’t sleeping you can then apply the right tools to combat it,’ says Karina. The new book is out today (2nd March), and shares five achievable and simple steps to reinvigorate your energy levels for good. Karina told Chris: “The first step is about eating for energy. It's all based around big nutrition. So brain, immune, and gut health.We need to focus on big nutrition,” Karina says. “That’s nutrition that helps the brain, immune and gut. I want people to think about creating a balanced plate with good nutrient density by adding to the plate, not taking away.” The fourth step is all about energising with supplements… I generally believe that we all need to be taking supplements, because our food quality is just not what it used to be. Karina encourages readers to focus on increasing the volume of prebiotic (a form of dietary fibre) and probiotic (live micro-organisms found in foods such as yogurt) foods. She also points to stress reduction techniques such as diagrammatic breathing, which reduces the likelihood of having a stressed-out tummy. 3. Supercharge your sleep There’s a bidirectional link between the gut and the brain, and that’s why a healthy gut microbiome is so important. Often our plates of food are beige, when research suggests we need to eat 30 different plants a week – which includes herbs and spices or nuts and seeds.” Please be aware that the delivery time frame may vary according to the area of delivery - the approximate delivery time is usually between 1-2 business days.

Her clinic is increasingly busy – a pattern linked to the impacts of long Covid and workplace stresses – and Karina knew she could reach even more people through writing.

Add 1 teaspoon of spices to your food a day since scientific research suggests this changes the composition of your gut microbiome.’ Tip three: Sleep and exercise In 1542 Charles V, Holy Roman Emperor, abolished slavery by decree in his Leyes Nuevas, although slavery persisted in Spain’s colonies in Puerto Rica and Cuba (until 1873 and 1886); in 1952 Agatha Christie’s murder-mystery The Mousetrap opened at the Ambassadors Theatre, London, starring Richard Attenborough and his wife Sheila Sim; in 1963 the funeral of the assassinated president John F Kennedy took place, with more than 800,000 people lining the streets to watch the procession through Washington DC; in 2016 Fidel Castro died, aged 90: he led Cuba from the 1959 revolution to 2008, defeated the CIA-sponsored Bay of Pigs invasion in 1961 and presided over the Cuban missile crisis in 1962 ( obituary, November 26, 2016). Ask yourself, why are you not sleeping well? When did the sleep issue start? Was there something that triggered the poor sleep episode? Learn how to never feel tired again with the life-saving toolkit to regaining your energy and finding happiness - the book everyone NEEDS in 2023 We are so conditioned to over-achieve and it’s becoming almost like a badge of honour to over-work and almost celebrate tiredness and I think that’s really wrong.

During my career working in a series of corporate roles, I suffered from burnout,” Karina says. “By retraining as a nutritionist and drawing on my experiences, I am able to empower people to look after their own health.” One way of doing so is by tweaking family favourites. “Next time you’re making a spaghetti bolognese, try replacing half the meat with lentils, and half the pasta with spiralized vegetables. That way you’re getting your micronutrients and improving digestion.” 2. Optimise the gut microbiome Third is all about the foundational layers of well being sleep and exercise. We all need to sleep more, and exercise more, we know that. Studies suggest that a whopping 88% of people in the workplace are burnt out and we know that many of us get less than six hours of sleep per night. During her road to recovery, Karina recognised it was the accumulation and change of daily habits which made a difference – from bedtime routine, to dietary changes. “Take a tiny action each day and be consistent. If you set a huge goal you can’t meet, that isn’t going to work.”

Your genes account for 8% of the difference in people’s tiredness and low energy. If one of your parents has always struggled with their energy, there’s a small chance you could have a genetic susceptibility towards fatigue. Studies also show you are more likely to experience fatigue or burnout if your personality type is hard-working, perfectionist, obsessive-compulsive or overactive. If any of these sound like you, then your personality type and the way you interact with others could be an energy leak.” A Functional Medicine Expert Can Help When Karina graduated from Leeds, her career was heading in a very different direction. “I loved my time at Leeds,” she says. “I tried to set up my own business on graduating, but it was a big failure. Failures are important though, and I learnt a lot.” Nutritionist and executive coach Karina Antram joined the Chris Evans Breakfast Show with cinch to talk about her debut book, Fix Your Fatigue: 5 Steps to Regaining Your Energy. Karina sought a corporate job, but in a high performance, high stress culture, suffered repeated burnout and fatigue. “I based my career choices around status and what I was going to earn. It was never the right career choice at all. I wanted a job that was seen to look good.

Try and exercise as much as you can but doing the things that you love that aren’t always high impact. Clean up your diet and focus on nutrient density, says Karina. It’s all about adding things in, not taking anything away. Karina Antram (BSc hons, DIP-NT) is a registered nutritionist and graduate of the renowned College of Naturopathic Medicine and an executive coach. Stuart Andrew, Conservative MP for Pudsey, minister for sport, gambling and civil society, and minister for equalities, 52; Harriet Crabtree, director, Inter Faith Network for the UK, 65; Dominic Cummings, political strategist, chief adviser to Boris Johnson (2019-20), 52; Dr Rhys Davies, chairman, Llangollen Musical Eisteddfod (2015-22), 68; Blythe Duff, actress, Taggart (1990-2010), 61; Michael Feast, actor, Velvet Goldmine (1998), 77; The Rt Rev Clive Gregory, area bishop of Wolverhampton (2007-April 2023), 62; Carole Hersee, costume designer, featured in the BBC’s Test Card F (1967-98), 65; Brent Hoberman, entrepreneur, co-founder of Lastminute.com (1998) and Made.com (2010), 55; Yvonne Kenny, opera singer, 73; Terry Kilburn, actor, Goodbye, Mr Chips (1939), 97; Eilish McColgan, middle and long-distance runner, gold medallist, Commonwealth Games 10,000m (2022), 33; Alessandro Michele, fashion designer, creative director at Gucci (2015-22), 51; Steve Morgan, founder (1974) and chairman (2009-19), Redrow, and chairman, Wolverhampton Wanderers FC (2007-15), 71; Lord (Paul) Murphy of Torfaen, Labour MP (1987-2015), secretary of state for Northern Ireland (2002-05) and Wales (1999-2002, 2008-09), 75; Lord Naseby (Michael Morris), Conservative MP (1974-97), chairman of Ways and Means and deputy speaker (1992-97), 87; Donald Sassoon, emeritus professor of comparative European history at Queen Mary University of London, The Anxious Triumph: A Global History of Capitalism (1860-1914) (2019), 77; Rachel Saxby, Conservative MP for North Devon, 53; Dougray Scott, actor, Mission: Impossible II (2000), Snatch (2017), 58; Gerald Seymour, thriller writer, Harry’s Game (1975), The Glory Boys (1976), In at the Kill (2023), 82; Ben Stein, economist, actor and speechwriter for US presidents Richard Nixon and Gerald Ford, 79; John Taylor, inventor who developed thermostats for use in electric kettles, 87; Bruno Tonioli, choreographer, judge, Strictly Come Dancing (2004-20), 68; Sir Peter Wright, director laureate, Birmingham Royal Ballet, 97.

We are all unique and it’s important to have the ability to recognise the micro signs your body is giving you, so you can react accordingly. For me, I know I am fatigued when my eyelids start twitching, which can be a sign of magnesium deficiency. I also get pain in my jaw. When this happens, I soak in a bath with two large cups of magnesium salts – transdermal magnesium application is so effective. It’s about getting on top of your symptoms.” Exercise Is A Double-Edged Sword Have as many fermented foods as you can tolerate, chew more mindfully so your food is broken down sufficiently and apply stress reduction techniques such as diagrammatic breathing to reduce the likelihood of having a stressed out tummy to also soothe your vagus nerve. Delivery with Standard Australia Post usually happens within 2-10 business days from time of dispatch. Please be aware that the delivery time frame may vary according to the area of delivery and due to various reasons, the delivery may take longer than the original estimated timeframe. From 1st July 2021, VAT will be applicable to those EU countries where VAT is applied to books - this additional charge will be collected by Fed Ex (or the Royal Mail) at the time of delivery. Shipments to the USA & Canada: