Leanne has a brand new podcast titled Agile Business Athlete!Won't you join us on the new feed? Subscribe:Apple Podcasts (https://podcasts.apple.com/us/podcast/agile-business-athlete/id1612287712)Spotify (https://open.spotify.com/show/6UYhPeGdEAUWuC1NdaIxwR?si=439a31fe68eb47fa)Google Podcasts (https://podcasts.google.com/feed/aHR0cHM6Ly9sZWFubmVzcGVuY2VyLmNvLnVrL2ZlZWQvcG9kY2FzdC8)Or search 'Agile Business Athlete' on your preferred podcast app.

This week is the final episode of the Remove the Guesswork podcast. Topics Discussed In This Episode:What has been shared on this podcast since it began.Where the archived episodes will continue to be available.The stand-out experts that have been on the show over the years.The project that’s coming up next for Leanne and what to expect from it.Where the idea of the agile business athlete came from.The methodology of being an agile business athlete, and the most important step.Leanne’s favourite episodes of Remove the Guesswork and why.Why Leanne says she’s not going anywhere.When the Agile Business Athlete podcast is being released. What Leanne has enjoyed the most looking back on all the episodes of this podcast.A final goodbye from Leanne for this podcast.Key Takeaways:Over the past four years, Leanne has shared her best thoughts, ideas, guests, and over 271 episodes.Leanne is coming out with a new show called the Agile Business Athlete Show which will be season-based. It launches in January 2022.We can learn a lot from athletes because even though they are high-performing individuals, they don’t get burnt out.Being planned out, prepared, and performance focused as an athlete can help you be your best self in all areas of your life. Recovery is the last but most important part of being a business athlete.Addiction comes in all shapes and forms and can manifest itself in many different ways. Leanne did a great episode on this previously with consultant psychiatrist Dr. Alberto Pertusa.Experienced listeners may have their own favourite episodes, which they are welcome to share.Over the four years of doing this podcast, Leanne herself has grown so much. Her interviewing has improved and her attitudes toward well-being have changed too.Action Steps:If you want to check out Leanne’s six favourite episodes, listen to...1.   The episode with Tristan Gooley, author of Natural Navigator.2.   The episode with Consultant Psychiatrist Dr. Alberto Pertusa.3.   The episode with Claude Silver, Chief Heart Officer at VaynerMedia.4.   The episode with Sober Fish Dawn Comolly called “The Rise of the Sober Curious”.5.   The episode that documents Leanne’s Arctic Circle race. 6.   The episode about surviving the highlands during a challenging 5-day course. Leanne said:“I’ve had a look back, and there is so much there. I mean recovery,

This week we’re talking about resilience and your discomfort zone. Topics Discussed In This Episode:A little about Evy Poumpouras and her book “Becoming Bulletproof.”How a bulletproof vest is made and why malleability is its strength.The types of events that may test our resilience.Why people are becoming increasingly interested in extreme events and activities.Who Leanne interviewed recently and why.Why it’s important to test ourselves physically and mentally.The types of activity Leanne will do to build resilience daily, monthly, and yearly. Leanne’s survival experience in the Scottish Highlands and the important skills those types of experiences teach you.Why low moments are normal when you’re challenging yourself and getting outside your comfort zone.What challenging yourself could look like outside of physical activity or sports.How building resilience is a constant evolution.Key Takeaways:Leanne heard Evy Poumpouras (author, writer, speaker, and former Secret Service agent) talk about how being bulletproof relates to resilience.Our experiences layer on us much the same way that the fibres of a bulletproof vest are layered to make it impenetrable.There has been an increased interest in extreme, strenuous activities. Next year Leanne will be going to do an SAS simulated selection weekend.One some level, we as humans want to go back to a time when things were more difficult because we aren’t testing ourselves physically as much anymore.Leanne likes to plan things daily, weekly, and monthly to help build her own resilience.When you put yourself in difficult situations, you get used to doing hard things, and this is an important skill to have.One thing Leanne learned in her survival trip in the Scottish Highlands is whether things or edible or “deadible,” meaning if you should eat them or not.Challenging yourself isn’t always about pushing your physical limits. It may look like learning something new, or simply putting yourself out there if you’re single.Building resilience helps us lift the watermark for what we can withstand and endure. Once we’ve gone through a great challenge, our other struggles become easier.Action Steps:These are the ways in which you could consider challenging yourself to build resilience:1.   Engaging in difficult physical activities or events.2.   Learning a new language or instrument.3.   Getting out of your comfort zone and meeting new people or potential partners. 

This week we’re talking about the agile business athlete. Topics Discussed In This Episode:Key takeaways from the last episode about burnout.How athletes manage to work hard year-round and not burn out.The key thing athletes do that enables them to recover.What it means to be an agile business athlete.How anticipating the events in your life can support your health longevity.What activities you should double down on in preparation for upcoming events.Why Leanne says she prefers to stay ready than get ready.Leanne’s three non-negotiables.How to support the degree of focus required in your performance phase.The most under-appreciated aspect of many peoples’ life and career.What practicing recovery can look like.The different ways you can manage recovery.What the next step is after you recover.What Leanne will be talking about more moving forward.Key Takeaways:A lot of people aren’t giving themselves the opportunity to take their foot off the gas, never giving themselves a chance to hit the brakes and recover.Athletes manage to work hard year-round without burning out because they prioritize recovery, nutrition, hydration, and rest.It’s important to note and predict upcoming events so you can gear up for them as they come.Leanne supports preparing by getting ready, but in her own life she prefers to stay ready all year because it’s easier for her than starting from zero when needed.Leanne’s performance as an agile business athlete includes three non-negotiables: daily meditation, at least 7 hours of sleep, and a minimum number of steps per day. Many of us are good at charging full-steam ahead and measuring our worth in productivity, and not so good at taking a step back and recovering.Every now and again, Leanne daydreams out her office window, which is a small example of slivered recovery.Don’t learn this lesson the hard way: appreciate that backing off beats burnout.There are helpful tools on the website including the Health IQ Test, the Wellbeing at Work Scorecard, and the 12 Stages of Burnout resource.It’s all about healthspan, not just lifespan. Action Steps:These are the methodologies of being an agile business athlete:1.   Predict. Take note of the big events you have coming up.2.   Prepare. Double down on the things that are good for you.3.   Perform.

This week we’re talking about the different faces of burnout. Topics Discussed In This Episode:

This week we’re talking about going from burnout to Bodyshot. Topics Discussed In This Episode:

This week we’re talking about doing something that is meditative.  Topics Discussed In This Episode:Why meditative practices are a part of Leanne’s non-negotiables.How meditation has an image problem, and what it actually is.Why meditative practices are worthy of your time and attention.The three ways in which meditation and breathwork can benefit you most.What an average resting heart rate is.How it’s not always about having time for meditation, but making it.Apps that you can try to help with your meditative practice.The two branches of the nervous system and how we can transition between those states.A recent client experience and why this client felt like she failed at meditation (but didn’t really).Examples of various possible meditative practices.What it means to “never miss twice”.Key Takeaways:Some people say mindfulness and meditation doesn’t work for them, but often the issue is they haven’t found their best way of practicing it yet.The research shows that meditation and breathwork can help stabilize blood pressure.Meditative practices can also help lower resting heart rate.Practicing meditation and breathwork can reduce cortisol in the blood, thereby reducing stress.Mediation helps Leanne feel more composed, calm, and less reactive.There is no one way to practice meditation - all you need is a little bit of time.At night, it’s important to be in a parasympathetic nervous system state for a restful, restorative sleep.Leanne has worked with clients who were already using meditative practices without even realizing it.Meditation isn’t always sitting with your legs folded and eyes closed. It can include practices like knitting, gardening, and walking in nature.A meditative practice allows you to spend time tapping into what’s meaningful and fulfilling to you and is therefore important to your overall wellness.Action Steps:These are the main benefits of taking action and starting a meditative practice.1.   Stabilizes blood pressure. Research has shown that meditative practices can help lower high blood pressure.2.   Lowers resting heart rate. Meditative practices help lower your resting heart rate.3.   Reduces cortisol and stress. Mindfulness and meditation helps remove cortisol from the blood, which also supports a reduction in stress. 

This week we’re discussing the sleep staircase. Topics Discussed in This Episode:

This week we’re discussing how your environment affects your wellbeing. Topics Discussed In This Episode:What we usually think about in terms of our health besides our environment.How Leanne has designed her immediate environment to energize her. Pollutants and other hazards to check for in your environment.Why having an energizing environment is important. The role that lighting plays in wellbeing. How you can arrange your space to promote a higher degree of movement.Aspects of your greater outside environment that can impact your health.The best times to take your daily walk.What circumstances may push you to consider moving. Why it’s important to do meaningful work.The environment you actually spend the most time in. Key Takeaways:Energizing your immediate physical environment, such as your office or rooms in your home, can support your overall wellbeing.Lighting is also important for energy and should be considered when focusing on your environment.Avoid overdoing it in terms of comfort in your immediate physical environment to promote movement.Your outside environment is as important as the inside environments you live in, so take a drive, get some fresh air, and be outside as often as possible.Leanne is taking part in an accelerator program, and she finds the group to be challenging and inspiring. Social interactions that stimulate you intellectually are important.Feeling connected to people is a fundamental human need.It’s important to have some time for imagination and escapism in your own mind, but also to do so within limits.Environment is one of the more underappreciated aspects of wellbeing.Action Steps:Here are the environments you can consider making changes to for your wellbeing:1.   Immediate physical environment: the rooms you spend the most time in, such as your office or rooms in your home.2.   Outside environment: the environment in your local area.3.   Community environment: the people you surround yourself with, such as friends and family.4.   Social environment: extended community environment which includes all the people and communities you interact with.5.   Mental environment: the environment of your own mind.  Leanne said:“We often think about nutrition, sleep,

This week we’re discussing how mirrors may be ruining our lives. Topics Discussed In This Episode:A story about the time Leanne went to an acrobat show and what she noticed.Why we need to change the way we look at fitness.How judging our bodies makes us feel and what the data says.How the messaging we receive from society influences our view of self.The way we use social media to present a false image and why it’s harmful.What we should emphasize over aesthetics.Reasons why what we can do with our bodies is much more important than how we look.The tweet that got Leanne thinking about why fitness is more important than weight.Examples of what functional fitness looks like.The different types of strengths we have that we can focus on.Why you should get outside to get your movement in whenever you can.What about our bodies is in our control and what isn’t.Key Takeaways:Even professional acrobats with similar strength abilities have diverse bodies.We put far too much focus on the aesthetics of fitness and not enough on functional abilities.The average British woman spends 17 years of her life on a diet.Children as young as three express concerns about their bodies.Keep in mind that almost all magazine photos have been photoshopped. If we focus on children’s fitness, the issue of being overweight becomes irrelevant.Functional fitness is about being able to meet the daily tasks and obstacles of life.The emphasis should be placed on our strengths - physically, mentally, and emotionally.Movement helps release dopamine, serotonin, oxytocin, and endorphins.Striving for a particular body shape won’t lead to happiness because it’s not an aspect we can fully control. Action Steps:Here’s how to focus less on your reflection and more on what actually matters:1.   Remember it’s about fitness, not weight. Focus on fitness in all aspects and strive to see what you can achieve. That is the goal. 2.   Don’t chase body perfection because it doesn’t exist. But, you can reach for a high-performing body that can transport you through life in a healthy, fit way.  Leanne said:“Publishing things when we feel good is one thing, but publishing an image because we have polished it into an appearance of ‘perfection’, well that’s another thing altogether.

This week we’re talking about what makes a business athlete Topics Discussed In This Episode:Why you shouldn’t get too caught up on the word “business” in “business athlete.”The definition of a business athlete and benefits of being one.How being a business athlete can improve your personal life.The five things you need to focus on to become a business athlete.How far in advance you should plan your peak events.What the peak events in your life might look like.What you need to double-down on to enhance your business performance.Signs that you may be overdoing it (or under-recovering).Why you should know your non-negotiables and how many you should have. What Leanne’s non-negotiables are.What it means to know your “why”.Key Takeaways:It’s important to plan and anticipate peak events in your life, just as you would an athletic event.You need to look at the separate components of health and optimize for them to be a successful business athlete.Being a business athlete isn’t about being superhuman, it’s about accomplishing everything you want to do.You should know what your peak events or “Wimbledons” are (and when they will occur) so you can plan accordingly.People have generally become good at ignoring their body’s signals, but getting back in tune is crucial for the best performance.Sleep is a foundation of your mental and physical wellbeing and should be considered a non-negotiable. Performance comes down to purpose, so you should get clear and committed on why you want to focus on yourself as a business athlete.Remember to focus less on your weight and keep fitness at the forefront of your healthy lifestyle. Action Steps:These are what make a business athlete:1.   Plan for peak events. Know your events in advance and plan your lifestyle accordingly.2.   Listen to your body’s signals. Your body will tell you what it needs, but you have to be willing to tune in and pay attention.3.   Be clear on your non-negotiables. Know the key things you need to lay a healthy foundation in your day and stick to them.4.   Know your why. When you know your key motivation for being a business athlete, it keeps you disciplined to stay on track.5.   Don’t focus on appearances. Forget about what your body looks like and focus on being healthy in a holistic sense.

This week we’re discussing part two of my blueprint for good health and wellbeing. Topics Discussed In This Episode: A recap of last week's episode. The fitness classes and disciplines Leanne is investing time in right now. Why Leanne finds that Kung Fu has been a great addition to her wellness routine. What Leanne does during her boxing classes and what her Peloton sessions look like. Why animal flow can be beautiful to watch. The benefits of animal flow classes. The importance of variety within your fitness routine. How often Leanne utilizes the infrared sauna and what the benefits are. What the most important part of recovery is. What is actually happening in our bodies when we sleep. The supplements Leanne always takes. How focusing on things that don’t have to do with you can support your overall wellness. Key Takeaways: Kung Fu has introduced new skills into Leanne’s fitness routine. As you get older, you need to exercise your brain and your body. Combat sports get you out of your comfort zone. Animal flow is a great combination of cardiovascular and strength training. Peloton is a great workout because it combines both exercise and fun. The infrared sauna is helpful for detoxifying the body and promoting longevity. Leanne does daily meditation for recovery for at least five minutes a day. Sleep helps consolidate learning and memory as well as moderate hunger. Human growth hormone is produced while we sleep and is crucial for muscle building. Leanne sleeps for at least seven hours each night. Krill oil provides omega 3, which is important for brain health. Talk to a nutritional therapist before you introduce any new supplements. Leanne is involved in several community initiatives by donating her time and energy to other causes. Your blueprint should be executed with intention. Action Steps: What to consider when thinking about your weekly routine: 1. Are you willing to adapt your schedule? If what you’re doing isn’t working for you, you should be willing to adapt and adjust as needed. 2. Are you getting enough recovery?

This week we’re talking about my blueprint for good health and wellbeing. Topics Discussed In This Episode:

This week we’re talking about what to look for in a personal trainer Topics Discussed In This Episode: When Leanne started as a personal trainer. Your ideal criteria for selecting a personal trainer. When Leanne had a personal trainer. Why Leanne is a big fan of getting a coach or trainer. The aesthetic of fitness versus the substance of fitness. Why a trainer is only as good as what they know. Questions to ask a potential trainer right off the bat. Why communication supports subtle movement. What the animal flow community is. Questions that can help you figure out if your trainer is a good motivator or not. Why you shouldn’t physically compare yourself to your trainer. One of the key philosophies at Bodyshot Performance. Why you should consider values and personality when looking for a trainer. Key Takeaways: A number of people on Leanne’s team are personal trainers. Leanne is a big fan of getting a personal trainer because there are so many benefits, such as sharing knowledge and holding you accountable. Having a coach or trainer can be advantageous because they can help to inspire and push you. The rise of social media has influenced the way we look at fitness, and we are more aesthetically driven than ever before. Some trainers have aesthetics and knowledge, but we can’t assume that. It’s important to ask and find out before hiring them. There are many ways in which a trainer could be qualified including reading, researching, learning from others, listening to podcasts, courses, and continuing education. Communication is an important skill for a trainer to possess in order to do their job effectively. Without the skill of being able to motivate others, a trainer's ability to teach and communicate won’t matter. They have to also be able to motivate you to do the work. As a trainer, it’s important to practice what you teach and use your own lifestyle as a way to inspire others. Fitness is about what it means to you, not just aesthetics or your weight. Get on a call with your prospective trainer and ask them the tough questions so you can get to know their values. Action Steps: If you want to look for a personal trainer, consider: 1. Knowledge. A trainer can only be as good as what they know. Qualifications are important and so is experience and education.

  This week we’re talking about consistency Topics Discussed In This Episode: The importance of consistency. The common mistakes that people make to sabotage their own ability to be consistent. What can help you form consistency in any aspect of your life. What consistency is essentially all about. What it means to make something non-negotiable. Examples of what might be non-negotiables in your life. Leanne’s non-negotiables. How to create your own non-negotiables based on your goals. What the acronym KISS stands for and how it relates to consistency. They key to creating impact. Why it’s important to understand health fundamentals. How to use intersections and merge important aspects of your health together. What stacking is and how to do it. Why you need to have a strong motivating factor. Key Takeaways: There is no great secret to consistency. It comes down to small, boring habits repeated often. Weaving healthy habits into your lifestyle can be tricky because you need the energy, time, motivation, and the incentive. Consistency comes down to frequency and repetition. Understanding your non-negotiables is the key to maintaining consistency in your health and wellness. Don’t over complicate your non-negotiables - aim for four max to keep it manageable. The secret is in keeping it simple. Don’t get caught up in biohacking and testing. It’s the small things that lead to great impact. Intersections, such as merging listening to an educational podcast while exercising, can help you stay consistent and also keep healthy habits fun. Small repetitions add up. Take the moments you have when you can to work towards your goal, whether that’s just before bed or while the kettle is boiling. Action Steps: If you want to increase your consistency: 1. Create non-negotiables. Aim for four health non-negotiables and stick to them daily. 2. Keep it simple. Don’t over complicate things. Keep your non-negotiables straightforward and easy to execute. 3. Intersections. Try merging important aspects of your health together to increase effective use of your time and keep it fun.

  This week we’re talking about movement snacking. Topics Discussed In This Episode: A review of the three foundations of fitness. What movement snacking is and why it matters. What a typical day of movement snacking looks like for Leanne. Examples of gentle movement that’s great first thing in the morning. What happens when you stretch and why it feels good. When Leanne adopts the second foundation of fitness in her day. How standing up or even standing on one leg can support your fitness. How you can use opportunities like calls for movement snacking. What you can do at your desk to support movement. What a compound movement is. A strategy you can implement for movement snacking in advance. Key Takeaways: Movement snacking is one of the three foundations of fitness. You don’t need fancy morning movements and sun salutations. Try simply jumping in place or windmilling your arms. Stretching is great for movement snacking and also releases a nice sensation. Keeping a kettlebell in your office can help with motivation for movement snacking. Making a habit of standing on one leg is good for your core and can help you maintain lower body muscle tone. Taking calls on-the-go (in your office or outside) is a great option for movement snacking and allows you to tackle two things at one. Compound movements, like squats, give you more bang for your buck, so consider increasing those types of movements. It can be motivating and satisfying to plan your movement snacking in advance and check it off as you go throughout your day. Action Steps: If you want to increase your movement snacking: 1. Try stretching and simple movements in the morning. 2. Build movement into your workday. Make standing your default at the office, and keep a kettlebell or dumbbell around and squeeze in movement when you can. 3. Stand on one leg. Try standing on one leg and alternate between them. 4. Take walking calls. Intersect your calls with movement. 5. Stretch at your desk.

  This week we’re talking about wearable technology.   Topics Discussed In This Episode: What biohacking is and how it intersects and relates to wearable technology. Examples of popular biohacking technology. The potential for a future episode about testing technology. How Leanne came to learn more about wearable technology. What the Oura Ring is, how Leanne discovered it, and what it does. What resting heart rate means and what a healthy one looks like. An explanation of heart rate variability. Why the Apple Watch is a useful piece of wearable tech and what it can be used to measure. Which data numbers are expected to be elastic. What Firstbeat Life technology is and the data it provides. Leanne’s primary objective in gathering health data. What subjective measures of wellness are. Why Leanne is a big fan of wearable tech. Key Takeaways: Biohacking is when we take science, technology, nature, and use it to enhance our physicality and our health. Wearable technology is great for people who love data, but also works well for people who prefer to read the headlines. If you have a high resting heart rate, you will likely not have healthy rate variability. You should know your resting heart rate as a measure of your health, because there’s a lot of information you can gather by knowing it. Data compiled from different types of technology can be used to paint a more detailed picture of your health. Wearable technology is useful for ensuring you reach adequate levels of recovery and stress. Wearable tech data helps you back up subjective measures of wellness. Wearable technology should be used to track lifestyle balance and overall wellness. Tech-gathered data can be used to help you anticipate a forthcoming issue or illness. If you get caught up in the data or have anxiety around fluctuating numbers, wearable technology may not be for you. Action Steps: If you want to try out some wearable tech, consider these three options: * Oura Ring - a guide for ​​sleep, activity, and nervous system regulation. * Apple Watch - heart rate, heart rhythm, and measures of movement. * Firstbeat Life - for balancing stress and recovery. Leanne said:

  In this episode, we’re covering the foundations of fitness. What are they and why are they so important? There are a few strategies you can easily work into your daily life to maintain your foundations of ...

Visit https://www.bodyshotperformance.com/topic/podcasts/ (https://www.bodyshotperformance.com/topic/podcasts/) for the complete show notes of every podcast episode. Announcements: Wellbeing at Work Scorecard - https://wellbeing-at-work.scoreapp.com/ (https://wellbeing-at-work.scoreapp.com/) As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test (https://www.bodyshotperformance.com/bodyshot-for-healthspan/health-iq/) to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it has added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: * Leanne's TEDx talk (https://www.youtube.com/watch?v=-SLP1BF7KBQ) More from Leanne Spencer: Bodyshot Performance (https://www.bodyshotperformance.com/) Bodyshot Performance Limited Facebook page (https://web.facebook.com/BodyshotPT) Remove the Guesswork BOOK by Leanne Spencer (https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr) Rise and Shine BOOK by Leanne Spencer (https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781333734/ref=dp_ob_title_bk)

Visit https://www.bodyshotperformance.com/topic/podcasts/ (https://www.bodyshotperformance.com/topic/podcasts/) for the complete show notes of every podcast episode. Announcements: Wellbeing at Work Scorecard - https://wellbeing-at-work.scoreapp.com/ (https://wellbeing-at-work.scoreapp.com/) As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test (https://www.bodyshotperformance.com/bodyshot-for-healthspan/health-iq/) to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it has added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: * Podcast on oxytocin: https://www.bodyshotperformance.com/what-is-oxytocin/ (https://www.bodyshotperformance.com/what-is-oxytocin/) * Register for our free Burnout at Work webinar at 11am on Thursday 24th June - https://www.bodyshotperformance.com/upcoming-events/burnout-at-work (https://www.bodyshotperformance.com/upcoming-events/burnout-at-work)/ * LinkedIn post on the Afterburn of Exercise - https://www.linkedin.com/posts/leannespencer1975_fitness-motivation-workout-activity-6787683098034221056-vTTn (https://www.linkedin.com/posts/leannespencer1975_fitness-motivation-workout-activity-6787683098034221056-vTTn) More from Leanne Spencer: Bodyshot Performance (https://www.bodyshotperformance.com/) Bodyshot Performance Limited Facebook page (https://web.facebook.com/BodyshotPT) Remove the Guesswork BOOK by Leanne Spencer (https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr) Rise and Shine BOOK by Leanne Spencer (https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781333734/ref=dp_ob_title_bk)