Sleep
Dark Mornings Are Coming
It was light at half five in June. This week it is not light until seven, and by the end of the month the clocks go back and it will not be light until the m…
Sleep
Sleep
The 4:45 Alarm Only Works If the 9pm One Does
Everyone who commits to early training in September commits to the alarm. Almost nobody commits to the other end of it, and that's why most of them have stopped by half term. The 5:30 session is an evening decision, made at about half past eight the night
Recovery
Ice Baths, Saunas and Massage Guns: What Actually Helps You Recover
Recovery has become an industry. Ice baths in the garden, massage guns in the kit bag, compression boots, saunas, patches, powders. Almost all of it is sold on the promise that you can buy your way out of being tired. The reality: Sleep. Seven to nine hours. Nothing else is
Lifestyle
What a Few Drinks Actually Does to Your Training
A member asked me last week why her Saturday sessions have been so flat all summer. We went through sleep, food, the heat, her programme. Then she mentioned the two or three glasses of wine most evenings since the holidays started. The biggest effect is on sleep, and it'
Sleep
The Two-Week Sleep Reset
In about two and a half weeks, an alarm goes off at 6:30am in a house that's forgotten what 6:30am is, and the first fortnight of term is brutal for everyone in it. It doesn't have to be. But the fix starts now, because
Sleep
Sleeping Through a Heatwave — Protecting Recovery When the Bedroom Won't Cool Down
We've all had that specific summer misery of lying flat on top of the duvet at two in the morning, the window open to no breeze at all, calculating how few hours are left before the alarm. A hot bedroom doesn't just make sleep unpleasant — it
Sleep
Sleep Debt: Can You Actually Catch Up on a Weekend?
It is one of the most common coping strategies in modern professional life. Five or six hours Monday through Friday, then a lie-in on Saturday and Sunday to make up the difference. The logic seems sound — sleep is a resource, debt accumulates, weekends repay it. The biology disagrees, and
Sleep
Sleep in the Light: Why Long Days Are Wrecking Your Recovery
It is still light at nine o'clock. The kids are pushing bedtime by forty minutes because the sun is still up. You stayed up later than you meant to because it didn't feel like night. And then the alarm went off at five-thirty and you
Nutrition
The Evening Window: Optimizing Your Late-Night Fuel
We’re often told "don't eat after 8 PM," but for many busy athletes and professionals, that’s simply not realistic. Jeremy Reilly shares how to optimize your evening window so you can fuel your recovery without compromising your sleep quality.
Nutrition
How Sugar Steals Your Sleep and Slows Your Recovery
That late-night dessert isn't just a calorie hit—it's actively destroying your recovery. Jeremy Reilly reveals the three critical ways sugar sabotages your sleep quality, elevates stress hormones, and slows down muscle repair.
Lifestyle
Stop Ruining Your Sleep: 4 Nightly Habits You Need to Break
You work hard in the box, but if you're not sleeping well, you're compromising your results. Jeremy Reilly breaks down the four most common, insidious nightly habits that are actively destroying your recovery and how to fix them tonight.
Nutrition
Recovery: Quality Sleep For Top Performance
As a GP and Nutrition Coach, Dr. Amy George reveals why quality sleep is non-negotiable for your energy, recovery, and overall performance. Learn practical tips for optimising your rest and unlocking your full potential.