THE OVERSTRETCHED EDITOR

Claire Sanderson, 42, is Editor-in-chief of Women’s Health. Her week involves balancing a busy job with daily exercise and parenting her two children – Zak, eight, and Nell, five. While she’s conscious of her nutrition, she finds it difficult to consume the range of nutrients she needs on a vegan diet

‘It can take 30 minutes to feel alert, so try to wait at least that long before reaching for the coffee. And the sooner you get some daylight, the better.’ SB

‘Take time to hydrate with water before your coffee and ease into the day with five minutes of forward planning, plus five minutes of yoga or meditation to find your calm focus.’ RR

‘Your meals are balanced and nutritious, but you may not be eating enough to meet your body’s needs, and when there’s not enough energy coming in, you’ll feel tired sooner. I’d suggest you eat breakfast earlier in the day – porridge with berries and nuts would be good – then Huel as a post-workout snack.’ PT

‘Take regular “exercise snacks” in between meetings. A five-minute break doing three rounds of squats or lunges, or even a brisk walk in the garden to soak up some daylight, will help you feel energised again.’ CP

‘Eat the chocolate! A couple of pieces of dark chocolate, which contains catechins (a natural kind of polyphenol with antioxidant properties), will support your nutrition. Try eating it earlier in the evening though, as the caffeine content can affect sleep. You could choose a sugar-free dark chocolate, too.’ RR

‘While fasted training does burn fat, it’s better suited to lower-intensity workouts. On days when you’re doing HIIT, have breakfast earlier in the morning. Slow-release carbs are the best fuel for maximising performance, both from a speed and strength perspective, and boost your endorphins by releasing serotonin and tryptophan (an amino acid), which can improve mood.’ RR

‘We’re all overwhelmed by screen time now it’s our primary communication tool, so make sure lunch is screen-free, and take a walk outside after eating, even if it’s only for 15 minutes.’ RR

‘Eating when you’re not hungry and then snacking at 8pm only reduces the overnight fast. Try having your dinner later to help you feel more energised in the evening. Although intermittent fasting can help with heart health, weight loss and stabilisation of blood sugar levels, some studies show the effect isn’t much greater than a daily reduction in calorie intake. It may also lead to energy-sapping hormone imbalances.’ CP

‘Finish your to-do list with three things that you’ve achieved that day, no matter how small they might seem. The message you send to your brain by doing so is that things have been done and the mind can rest and sleep.’ KL