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We're well and truly into the final month of the year, which means a few things:
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1. I'm now blasting Christmas music around the apartment and singing without a musical note in my head.

2. I will be watching this video at least 2-3x times per week.

3. People will be burnt the F*CK OUT!

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So, in today's newsletter, I'm cutting through the BS and giving you a plan so you can go into 2026 feeling refreshed, rather than a burnt out sorry excuse of yourself.

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Can you tell I've had enough caffeine today to kill a baby elephant??? 🤪

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Let's get cracking....

First of all, have you signed up for my live webinar on Wednesday?

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I'm giving you the tools and a friendly kick up the arse so you can go into the new year with a ton of momentum, so you're not playing catch-up in January.

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I want to see you there live, but if you can't make it, the replay will be available.

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Save your spot for The High-Performer’s Festive Blueprint webinar ⤵

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​https://the-paradigm-project.kit.com/festive-blueprint​

Right, let me hit you with some facts first.

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A 2024 report (1) by Deloitte found that:

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“New mental health research from Deloitte has revealed that the cost to employers of poor mental health is £51 bn per year.”

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If that's not scary enough for employers to read, it gets scarier when we bring it to a human level...
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“63% of respondents are experiencing at least one characteristic of burnout, an increase from 51% in 2021.”

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Characteristics of burnout include a feeling of exhaustion, mental distance from their job, or a decline in performance at work.

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Now, I've never worked in the corporate world, but I've spent the last decade coaching people who are, and these figures don't shock me in the slightest - hence the need for this email.

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This next bit of research is where sh*t begins to get serious.

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A 2024 Swedish administrative-data study (2), titled "The Economic Burden of Burnout", found that:

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"Workers who burn out endure permanent earnings losses regardless of gender — while women are three times more susceptible.”

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I'm going to assume that the added pressure of bearing children and everything that comes with that is the reason behind this.

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But this next part is what really shocked me...

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"Economically, a single burnout event has a 'scarring effect': the lifetime economic burden of that event is estimated as equivalent to about three years of average income"

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So, you're telling me that these folks in Sweden reckon that being burnt out once can lose you 3 years' wages?

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I'm a sceptic, so I'm taking this with a pinch of salt, even if it is backed by research, but IF it is true, that's some serious wonga being lost!

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So, rather than being burnt out over the festive season, how about we get you into 2026 feeling refreshed, recharged, and ready to hit the ground running?

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Proper rest (guilt-free)

This time of year tries to convince you that slowing down means falling behind, but the truth is the opposite. Rest is the charge port for your nervous system, your hormones, and your ability to think straight.
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When you rest properly, your performance doesn’t dip — it compounds.
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Think of it like plugging in your phone before it hits 1% instead of waiting for it to die in your hands. So do yourself a big fat favour and give yourself some damn permission to stop.

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Your body will pay you back, and with a little extra interest!

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Fuel correctly, not perfectly

The festive season throws more temptation at you than a bakery on a cheat day, but you don’t need to “eat clean” to stay on track.

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You need to fuel with intention, not ignorance... and I say that in the nicest way possible.

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Prioritise protein, keep calories roughly in check, and don’t let the mince pies and boozy hot chocolates undo months of progress. When energy is steady, stress stays lower, cravings drop, and you stay in control.

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Remember, food can actually be your ally right now, not your enemy.

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Sleep like it’s a performance enhancer...

Because guess what, it is!

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Dark mornings, late nights, alcohol, events… all add up to the perfect cocktail for awful sleep. But winter is when your sleep hygiene matters most because your recovery is already fighting an uphill battle.

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So I need you to treat sleep with the same respect you treat your bank balance:

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Protect it, optimise it, defend it.

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You wouldn’t run your business on two bars of battery, so don’t dare run your body on it either 🫵🏻

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Micronutrients matter...

Especially during cold and flu season.​
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Your immune system is basically running a full-time security team this time of year. It's busy protecting you from all sorts of sh*t, so the last thing you need is to give it a reason to slack off and put your butt in bed.

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Instead, give it the tools it needs to keep all that nasty crap at bay ⤵

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Prioritise vitamin D, zinc, magnesium, omega-3s, and REAL food. When your micronutrient levels slide, your energy, mood, and resilience slide with them.

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I like to think of nutrients like the chain mail that stopped Frodo from getting killed by that ugly ass troll in the first Lord Of The Rings movie.

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You don't see it, but it does a great job of protecting you when you badly need it.

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Keep training and walking...

Even if you think the weather has an agenda against you.

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If you find yourself in Europe, America, or Canada, December means shorter days, colder mornings, and less sun. All of which makes hibernation incredibly appealing.

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This is where MOST people fall off, and those truly committed to their health stay sharp.

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Your training doesn’t need to be perfect, your steps don't have to be peak, and it's ok for your nutrition to wobble slightly, BUT...

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You do need to be intentional with every aspect of your health, otherwise it will fall off a cliff - fast!

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Get your steps in, hit two to three sessions per week, keep your engine ticking, hit your protein, and keep your momentum snowballing.

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Because if you don't, that fu*ker will melt!

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You NEED Accountability

It's the insurance policy your health needs this festive season. Those who don't have any accountability in their lives are exposed badly at this time of year.

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Every weakness in their routine is magnified when you're being peppered with yule log and mulled wine. Social pressure, busyness, travel, stress… without accountability, most people drift.

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Now, you don't need someone screaming at you through a phone or annoying you with stupid inspirational messages. You need someone or something that keeps you honest when your motivation collapses...

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And trust me, at this time of the year, 95% of folks will see their motivation suffer.

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It could be a coach (like yours truly), a check-in system, or a friend who genuinely won’t let you bullshit yourself.

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Left to your own devices, your standards fall. With accountability, they rise, even in the shit storm of a month that is December.

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Before i ley ya go, please take this final bit on board.

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Burnout doesn’t usually hit people in December, but it kicks their ass in January.

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I see it every year. People crawl into the new year already exhausted, bloated, under-recovered, and mentally flat, wondering why their motivation has evaporated.

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The truth is simple:

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If you abandon your health now, you spend the first six weeks of next year digging yourself out of a hole rather than building momentum.

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December is where progress slows for most, but it’s where the proactive absolutely fly.

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Protect your energy now, and you’ll enter January feeling like you’ve already won the first quarter.

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Catch ya soon.

Quote for the day

Mark Gray

FOLLOW ME

P.S. Whenever you’re ready, here are a few ways I can help you:
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1. ​My NEW sleep ebook is live — and yours for as little as €1. If you’re tired of feeling tired, this guide breaks down how to fix your sleep and boost energy, focus, and recovery. Grab your copy by clicking here now.​
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2. ​The Paradigm Project: Want to get strong, lean, and energised — without burning out? If you’re an ambitious entrepreneur or professional who wants results without wasting time, find out more about my 1-1 coaching here.​
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3. ​My Ultimate Health Guide: Grab a FREE copy of my Ultimate Health Guide that gives you simple, proven strategies to take control of your health and performance today by clicking here now.

Enjoying this newsletter? If so, could you do me a little favour and leave a review by hitting this link. Thanks 🙏

References:
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1. Deloitte. 2024. Poor Mental Health Costs UK Employers £51 Billion a Year. Deloitte UK Press Release. Available at: https://www.deloitte.com/uk/en/about/press-room/poor-mental-health-costs-uk-employers-51-billion-a-year-for-employees.html

2. Nekoei, A. 2024. The Economic Burden of Burnout. SSRN Working Paper. Available at: https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4827359

Disclaimer: This newsletter is for educational and informational purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Any guidance related to training, nutrition, supplementation, or lifestyle is general in nature and not a substitute for personalised medical advice. Always consult with a qualified healthcare professional before making changes to your health routine.