⭑ When your energy runs low the brain sequests the rest ✔ Fatigue
⭑ Who knew? The brain steals our energy after a bad nights sleep ✔ Repairs
⭑ Real Simple tips on how small positive habits can delivery big benefits ✔
⭑ How to improve your healthspan one step at time - Step-ups

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

We've experienced a run of hot days down under as we start Autumn. They become a bit draining, especially for my little dachshund who I have to carry to the park to avoid the heat from the footpath.

Tomorrow I'm helping out at the state master's running championships, not running as I am not taking any chances with my lingering niggles. I think I'll be back on the track in a couple of months.

Today, in item #1, is something that I didn’t know. Our brain not only diverts energy away from our body when it senses we are getting low on energy, but it sometimes does it habitually rather than for a genuine need!

Then in item #2 I'm continuing with the brain and energy theme. You've no doubt, like me, felt lethargic after a disturbed night's sleep. The brain is again intervening in our energy availability for our body. Research found that we may have ample energy but the brain requisitions it to continue refurbishing the brain after we wake.

And in item #3: how little tweaks, gradual shifts all add up to a better healthspan.

Step-ups will keep you from falling, and build your posterior chain —see item #4.
​
Your podcast of this newsletter is here (13 min).

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01 Our Brain Slows Us Down When It Needs More Energy!

Fascinating research reveals that when your brain thinks it needs more fuel, it deliberately slows you down—prioritising itself over everything except keeping your heart ticking and lungs breathing.

This can turn a hint of tiredness into a full-on fatigue spiral.

As we age, a slower metabolism means less efficient energy production, and creeping inactivity means less energy use. This combo confuses the brain, making it overestimate how much energy it needs to save—leading to that sluggish feeling.

Left unchecked, this can trap you in a cycle: you feel tired, move less, and feel even worse. Staying ahead of this is key—fatigue isn’t just annoying; it can sap vitality and increase health risks e.g. heart disease, diabetes, and a poor immune system.

⇒ But how do we stay ahead? Here’s the kicker: our brain's hoarding might just be a habit, not a necessity.

Meaning, the brain can develop habits of reacting to signals like hormones (leptin, insulin) and neurotransmitters (dopamine, norepinephrine) which have a strong influence on how it gauges your energy reserves.

When it senses a dip in these hormones and neurotransmitters—or thinks it does—it locks away energy reserves, making you feel sluggish.

What this means for you: Counterintuitively, you can counter your brain commandeering your energy by moving! That's right, by using more of your energy.

A study in Psychophysiology shows that even a single bout of exercise can shift this by boosting those neurotransmitters, cutting fatigue fast. Here are three tips that work:

• Take a Quick Walk: A 10-minute stroll boosts blood flow and dopamine, signaling your brain to ease up. Start slow if you’re rusty—no heroics needed.
• Fuel Smart: Grab a handful of almonds or a slice of whole-grain toast (add honey). Steady nutrients tell your brain there’s plenty to go around.
• Break the Slump: Stand up, stretch, or do a few shoulder rolls every hour. It’s enough to disrupt that fatigue loop without draining you.

The most important action you can take is to recognise when a feeling of fatigue seems to be getting worse, meaning the brain might be hoarding, and to break the cycle. It's not easy, but it's worth trying to rewire any energy-draining habits your brain has developed.​​​​​​​​​​​​​​​​​

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02 Revealed - How Bad Sleep Drains Your Energy

Do you often wake up tired?

Do you remember this sentence from item #1 "When it [your brain] senses a dip in these hormones and neurotransmitters—or thinks it does—it locks away energy reserves, making you feel sluggish"?

Here's an eye-opener, your brain’s sleep system can also sabotage your energy—shortchanging you even after a full night in bed.

As we age, our brain’s ability to hit deep, restorative sleep weakens—think fewer of those slow, powerful brain waves that recharge you. Toss in more mini wake-ups you don’t even notice, and your brain starts acting like it’s low on fuel, even when it’s not.

This can turn a morning grogginess into a day-long energy slump.

You wake up tired, skip your usual routine, and feel even more wiped out. Fatigue doesn’t just wear you down; it can fog your mind, dim your mood, and nudge up risks like memory trouble sooner than you might otherwise expect.

⇒ But here’s the surprise: your brain’s energy drain might be more about sloppy sleep than actual exhaustion.

Meaning, our brain relies on sleep to clear waste and reset energy signals—like those from hormones (cortisol, melatonin) and neurotransmitters (serotonin, GABA)—which dictate how fresh we feel.

When sleep fragments or skimps on depth, it’s like the brain’s stuck in cleanup mode, hoarding energy it doesn’t need to.

What this means for you: You can tweak your sleep to reboot your brain and dodge that fatigue trap! It’s not about forcing more hours—it’s about smarter rest. Here are three tips that work:

• Set a Sleep Rhythm: Hit the sack and wake up at the same time daily—even weekends. A steady pattern cues your brain for deeper, cleaner sleep.
• Ditch the Disruptors: Skip coffee or wine after 3 p.m. They break up sleep, stealing that restorative edge.
• Nap with Purpose: A 20-minute snooze before 2 p.m. lifts energy without jinxing your night. Keep it short to avoid grogginess.

The most important action you can take is to spot when you’re waking up tired despite enough hours—your brain might be skimping on quality, not quantity.

It’s tricky to rewire sleep habits, but giving your brain a consistent reset can break that energy-draining cycle. Try one tweak tonight and feel the shift!

Tip: I set my alarm for the same time on weekends and I get up, have a glass of water, and go back to bed! I'm not sure if this is "research-backed" but I figure that it keeps my body clock better tuned than if I set the alarm to later times on the weekend.​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 Real Simple Tips for Longevity

I'd never heard of the site realsimple.com but loved this article I came upon: tiny lifestyle tweaks can stack up to add healthier years.

Great advice, avoid the drastic overhauls—for most people they will fail.

⇒ Here’s the twist: you don’t need to reinvent your life—just tweak it a bit.

Research confirms how small habits can fight back—boosting energy, cutting chronic disease risks, and keeping your bones and metabolism strong.

Left unchecked, skipping these tweaks can leave you stiff, sluggish, and prone to trouble—think heart issues, brittle bones, or a foggy mind.

Our body thrives on gradual shifts—like trimming sugar, sipping more water, or moving a little extra. These small habits dial down inflammation and shore up muscle and metabolic health and this all improves your healthspan.

A study in The American Journal of Clinical Nutrition backs this: even modest diet and exercise upgrades can slash chronic disease risk (Lifestyle and longevity).

What this means for you: What it really means for you is to get started, and start small. For example, don't ask ChatGPT to map you out a whole new way of life for exercise and diet. You'll end up doing it for one day and never again.

Rather, ask for three things to improve your diet and exercise over the next week, 2 weeks and 6 weeks. Tell it about you, your preferences, schedule and any restrictions e.g. hate doing pushups and don’t like mushrooms and prefer exercising after work. Then do those three things, and ask ChatGPT again after 6 weeks.

Otherwise here are some suggestions. Here are three tips that work:

• Cut the Sweet Stuff: Swap one sugary snack—like that afternoon cookie—for fruit or nuts each day. Less sugar steadies energy and lowers inflammation.
• Walk It Out: Add a 15 to 30-minute brisk walk three times a week. It’s moderate cardio that keeps your heart and bones solid—no gym required.
• Hydrate More: Boost water by one glass daily—aim for 8 total. It fuels your metabolism and flushes junk that drags you down.

The most important action you can take is to start small—pick one tweak, like ditching that extra soda, and build from there.

⇒ Try one tweak this week and watch how it adds up (allow 6 weeks).

Related: Eating Nuts Helps Manage Your Weight - Research Proves It​​​​​​​​​​​

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04 Simple Step-Ups Big Benefits

Our exercise of the week is ... step-ups. Simple.

Here I am continuing with today's theme of "simple", a tweak, you can do at home, and it does you a tremendous amount of good.

The Step-Up—a simple, functional exercise that mimics real-life movements—like climbing stairs or getting out of a chair—making it a powerhouse for building your leg strength and balance.

You would have noticed your power and coordination take a hit as you get on. Our muscle mass dips 3-5% per decade after 50, and balance wanes, upping fall risks.

Fall and injure your hips or legs and your lifespan takes a 5 year hit, on average.

Step-Ups fire up your quads, glutes, and core while training stability. This will definitely cut your injury odds and keep you independent for longer.

⇒ Here’s the twist: it’s low-impact but high-reward—no gym needed.

Meaning, your body adapts to the step-up’s range of movement and balance, signaling your brain and muscles to stay sharp for daily tasks. It’s not about heavy weights—it’s about controlled, purposeful effort.

What this means for you: Add Step-Ups to your week for a quick win! Here’s how:

• Find a Step: Use a sturdy stair or low platform (6-12 inches high). Hold a rail if needed.
• Step with Control: Place one foot up, push through your heel, and lift your body. Stand tall, then lower back down slowly. Do 8-12 reps per leg.
• Build Up: Aim for 2-3 sets, 2-3 times this week. Rest a minute between sets—keep it steady, not rushed.

The most important action is to start where you’re at, what you are capable of right now—use a low step if you’re new, and focus on form over speed.
​
I highly recommend that you watch this short video on technique - How to do the STEP UP: technique and common mistakes (3 minutes).

⇒ Level-up: If you are confidently steady then slowly rise up onto your toes when on the step, hold one second, and lower. You have to be able to maintain excellent balance during the movement or it is not worth the risk of potential injury.​​​​​​​​​​​​

Thanks for reading!

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>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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