Physical and Mental Newsletter

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Good Morning.

We’re shifting focus to something that doesn’t always get the spotlight, but quietly controls almost everything: your nervous system.

Think of it as the operating system that runs in the background. When it’s working well, you feel calm, focused, and energised. When is it overloaded? Life feels reactive, cloudy, and exhausting, no matter how disciplined or motivated you are.

💡⚡ Your Nervous System is Your Superpower: Regulating Stress & Energy

We often talk about mental toughness or muscle strength. But what if the real secret to physical and mental wellbeing is something quieter?

Your nervous system is the hidden engine behind how you show up at work, at home, in the gym, and with yourself.

When it’s regulated, you feel steady, focused, and adaptable.
When it’s not, everything feels a little harder.

This week, we’re diving into how your nervous system works, what it needs, and the small daily shifts that keep it running smoothly.

🧠 Why It Matters: Your Nervous System Is the Foundation

It’s easy to chase surface-level health, better workouts, more discipline, and perfect macros. But real health? It starts deeper.

Your nervous system is the command centre behind how you:

• Respond to stress

• Digest food

• Sleep and recover

• Think clearly under pressure

It determines whether your body is in a survival state or a thriving state.
And when it’s constantly on alert, from deadlines, screens, poor sleep, or even past trauma, your body never really switches off.

That’s why regulating your nervous system isn’t a luxury. It’s a baseline for everything else.

🌀 Shift Gears: Sympathetic vs Parasympathetic

Your body has two key modes:

• Sympathetic Nervous System (Fight or Flight)

• Parasympathetic Nervous System (Rest and Digest)

You need both.
The key is knowing when to shift gears and how.

If you’re always grinding, rushing, reacting, or feeling “wired but tired,” you might be stuck in sympathetic overdrive.

But learning to flip the switch - even briefly - tells your brain and body:
💬 “You’re safe. You can recover now.”

🧘‍♂️ Tools That Work: Regulating Daily, Not Just in Crisis

You don’t need an elaborate routine. Just small, regular inputs that support your nervous system over time:

✅ Breathe slower
Try 5–10 minutes of box breathing (4-in, 4-hold, 4-out, 4-hold) or nasal breathing during walks.

✅ Get early sunlight
Your circadian rhythm and your nervous system depend on morning light.

✅ Walk without your phone
Simple, screen-free movement tells your body it’s safe to soften.

✅ Cool down properly
After stress (work, training, arguments), find ways to signal safety, even 2 mins of breathing or stretching helps.

These aren’t fancy hacks. They’re nervous system hygiene.

🔌 Nervous System Fatigue: Spot the Signs

If your nervous system’s out of balance, it can feel like:

• You’re tired and wired

• You snap at small things

• Your sleep sucks

• You feel foggy, reactive, or low-key anxious

• Your digestion or appetite is all over the place

These are signals, not failures.
And the good news? They’re reversible, with small steps, consistency, and sometimes the right support.

📝 ICYMI (In Case You Missed It)

Last week, we explored how athletes approach training and recovery, and why you should too.

🔄🏃 Periodisation for Life: How Athletes Plan Recovery & Why You Should Too
We broke down the power of planned rest, structured effort, and how building recovery into your routine isn’t just smart, it’s essential.

Whether you’re training hard or just managing life’s stressors, periodisation isn’t just for pros. It’s how everyday performance, wellbeing, and resilience are built.

🎉Referral Reward + Next Giveaway🎉

Our Referral Rewards system kicked off, and the giveaway ended 31/07/25!
The winner of this giveaway = Josh R

The next giveaway starts and ends on 31/08/25, good luck!
Only Physical & Mental Newsletter subscribers are in the running.
Start referring now and boost your chances of winning!

Already started referring? Huge thanks for helping us grow the movement. We see you, and we appreciate every share.

Let’s grow this community - one good human at a time. 💚

We have just posted a new Giveaway on Instagram reel, the giveaway closes on 12th August.

🎯 Referral Rewards System (Next Giveaway + Surprise Milestones)

• 1 referral - +1 entry into the next giveaway 🎟️

• 3 referrals - +5 entries into the next giveaway 🎟️

• 5 referrals - +10 entries into the next giveaway 🎟️

• 10 referrals - +20 entries into the next giveaway 🎟️

• 50 referrals - 🎁 Unlock a mystery premium reward

• 75 referrals - 🎁 Unlock an even bigger surprise reward

Just a heads up:
We appreciate real humans and real emails - none of those old MSN Hotmail addresses you haven't logged into since 2007, okay? “Shut up mum, I am on MSN!!” Those were the good old days!

Legit subscribers only, please. Referral rewards are exclusive to individuals who share the Physical and Mental Newsletter with their actual family, friends, and colleagues who are interested in participating.

Help us grow the Physical and Mental Newsletter! Please share it with your friends at the coffee machine, drop your referral link in your group chats, and spread the word on your IG story or LinkedIn. Plus, pass it on to someone who could use a boost of motivation and direction with their health.

Let’s grow the community with good vibes (and real inboxes). ✉️💛

📈 Want to Help Us Grow?

If you’ve been enjoying the Physical and Mental Newsletter, here’s how you can support us and help spread the word:

✅ Share on socials - Post about us on Facebook, Instagram, or LinkedIn and tell people why you love getting this newsletter.
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Every share helps us reach more people, build the brand, and keep creating free, high-quality content focused on real health and wellbeing.

Thanks for being part of the movement. ✉️💛

📝 Featured Post Series

We’re back with this week’s Featured Post Series - a space where we highlight the professionals and practices that quietly shape our health behind the scenes.

This week, we spoke with Dr. Daniel Woodstock, osteopath and founder of Elemental Osteopathy. For Daniel, being an Osteopath isn’t just about relieving pain - it’s about helping people reconnect with their bodies, move with more awareness, and build lives with less restriction and more meaning.

In a world obsessed with quick fixes, this is a reminder that sustainable healing starts with understanding how everything is connected.

This week’s Featured Post Series:
🦴🌿 More Than Muscles: What Osteopathy Is Really About
👉 Read it here

💬 Watercooler Break

💬 Your Turn: How Do You Regulate Your Nervous System?

💡 We want to hear from you: What’s one thing you do that helps you feel grounded when life gets hectic?
Maybe it’s breathwork, morning sunlight, walking without your phone, or just pausing to slow down.

🔥 Hit reply and tell us your go-to nervous system regulation habit or the one you want to start.
Let’s crowdsource some calm.

📢 Know someone running on fumes lately? Forward this edition or post it on your socials with your favourite takeaway, you might help someone shift gears.

🛠️ Takeaway: The Strongest Systems Recover Best

Think about it like training:
The best athletes don’t just go hard; they recover hard.
Your nervous system needs the same level of care.

It’s not just about handling stress better.
It’s about becoming more adaptable physically, mentally, and emotionally.

Start where you are. Breathe. Move slowly. Soak up sunlight. Unplug.
Your nervous system doesn’t need perfection; it needs permission to slow down.

🧥 Support the Movement - Physical and Mental Hoodie

Your support means everything to us, and one of the easiest ways to help Physical and Mental grow is by picking up our hoodies. Every purchase supports our work creating free content, sharing real stories, and spreading physical and mental health awareness.

More than that, when you wear it - whether it’s your comfy hoodie at home, your go-to for gym sessions, or your “me-day” favourite - you’re helping us build the brand out in the community. Every time someone sees it, they’ll get curious about what Physical and Mental is all about

👉 Check out the hoodie here and wear your support with pride!

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#PhysicalAndMental #HealthAndWellbeing #MakingADifference #NervousSystem #Recovery #Workload #Training #Business

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