If you can understand why you aren’t sleeping you can then apply the right tools to combat it,’ says Karina. 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. Karina is hugely passionate about health and wellbeing after her own health struggles led her to seek out naturopathic practices. After being diagnosed with IBS, Chronic Fatigue Syndrome and Lyme Disease, Karina tried out a multitude of tests, diets, health practices, different foods and herbs to try and combat her debilitating symptoms which, at times, led her to being hospitalised. Karina is now recovered, having made numerous changes to her diet and lifestyle, but is fully aware that consistency and continuity is key. 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.

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. 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.” 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. 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.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. 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. 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). This step is all about ‘big’ nutrition, how you can eat the right foods to nourish your brain, immune system and gut. There is zero point in applying all the other tools if you don’t have the control to manage your mind.

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 microbiomeIf you know that you don’t feel yourself for no reason whatsoever, that’s when you need to seek support.” Try and exercise as much as you can but doing the things that you love that aren’t always high impact. 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: 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

Karina Antram (BSc hons, DIP-NT) is a registered nutritionist and graduate of the renowned College of Naturopathic Medicine and an executive coach.Supplements are often debated amongst nutritionists, but Karina is in favour: “For me, soil quality isn’t as mineral rich as it used to be and food transported from other countries loses minerals. On top of that, 50% of food we eat is ultra-processed, so sometimes we need to supplement. I adopt a food first approach, then introduce supplements.” 5. Harness the power of your brain Combining her personal experience, expertise and scientific research, Fix Your Fatigue focusses on the tired reader – when she was suffering, Karina found books were heavy on science and didn’t account for the fatigued mind. That’s why at the end of each chapter, a “Too Tired, Didn't Read” section summarises what the reader might have missed.

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. It will motivate you and get you through the tired and more difficult times in your life.’ Tip seven: Drink bone broth The second step is all about nourishing your gut. There's so much scientific research about the gut microbiome. There is such a brain-gut connection. It really helps if you nourish your gut with mental health and mood.The problem with fatigue is that it doesn’t go away unless you identify the cause. It’s only when I quit my job, broke the vicious cycle of burnout and started making changes that I managed to do so.”