Eat Sleep Rave Relax

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Welcome to 💚
Led by CEO Dietitian to the Music Industry - Sally J Freeman 💚
Supporting Artist health with Nutrition 🥑 Sleep 💤 Movement 💃 & Stress Management🧘‍♀️

18/08/2026

Your friends are away. You can’t afford to go anywhere.

The kids are home. You are still working.

The house feels chaotic.

And you’re doom scrolling thinking: “Why is everyone having a better summer than me?”

Hello, August FOMO. 👋

If you’re feeling isolated, agitated and overwhelmed, don’t try to fix everything at once.

Come back to the four pillars of Eat Sleep Rave Relax.

Choose one small thing from each pillar and do it daily.

For me, that’s where I’ve started again, back to the basics:

💚 EAT

A good breakfast: kefir, seeds, fruit, walnuts and honey. Simple and nourishing.

😴 SLEEP

Going to bed and getting up at roughly the same time. Your body LOVES rhythm.

💃 RAVE

I fell over earlier this summer and face-planted on the drive, hurting my ankles and arms. I am OK but have lost some muscle strength.
So I’m starting gently again: a dance around the kitchen to my favourite music, then a little routine with 2 x 1kg weights and resistance bands.
Yes, they’re very light. 😂
You have to start somewhere.

🧘‍♀️ RELAX

Today I’m getting my hair done. Something that makes me feel good and helps me switch off.

You don’t need a perfect summer.

You don’t need an expensive holiday.

You don’t need to keep up with everyone else.

You just need a few small rituals that bring you back to yourself.

So, what are YOUR August relax + reset habits?

Tell me below 👇

14/08/2026

# Take Time This Summer

Take time this summer.

Take off your smartwatch.
Stop counting.
Stop checking.
Stop optimising.

You don’t need to turn
your rest into another achievement.

Your body has been running
on adrenaline,
keeping you moving,
keeping you going
when you were already tired.

And now you wonder
why you can’t just relax.

But there are no shortcuts
to coming back to yourself.

Your body needs time
to realise the emergency is over.

So go outside.

Walk without tracking the distance.
Sit beneath a tree.
Notice the light through the leaves.
Watch a bee move from flower to flower.
Feel the sun on your skin.
Listen to birdsong.

Notice the small things.

Be there.

EAT
Nourish yourself. Eat slowly. Enjoy it.

SLEEP
Rest without guilt. Let your body restore.

RAVE
Dance. Dance and let your body relax. Swim. Walk. Move because it feels good.
RELAX
Breathe. Be quiet. Be bored.
Let the world carry on without you.

The adrenaline will settle.
Your nervous system will soften.
But it takes time.

You don’t need another wellness hack.
You need space to be human.

A butterfly doesn’t rush
the chrysalis.

So this summer,
slow down.

Get outside.
Look closely.
Feel deeply.
Be present.

Eat. Sleep. Rave. Relax.

Rest.
Restore.
Reset.

And give yourself time
to be and become ….
🦋

We don’t talk about Relaxation very much sadly. This pillar is so important and we must find time to relax to enjoy life...
11/08/2026

We don’t talk about Relaxation very much sadly. This pillar is so important and we must find time to relax to enjoy life in its fullness. In our culture this can be hard. There are many pressures to be busy. When we truly relax, the body undergoes measurable clinical changes:

✅ Cortisol & adrenaline decrease – reducing heart rate and blood pressure
✅ Breathing slows & deepens – improving oxygen flow
✅ Muscles loosen – reducing tension and pain
✅ Digestion improves – as blood returns to the gut
✅ Immune function strengthens – promoting healing and resilience
✅ Mental clarity & emotional balance improve – reducing anxiety and increasing focus

What does Relaxation do to the body?

* Relaxation techniques have been shown to lower blood pressure, improve sleep, and even enhance brain function (Benson et al., 2000, Harvard Medical School).
* People who regularly practice relaxation (Walking, Mindfulness, Meditation, Yoga, Pilates or deep breathing) show lower markers of inflammation and stress-related diseases (Pascoe et al., 2017, Psychoneuroendocrinology).
* Even 10 minutes of deep breathing or meditation can significantly reduce stress hormones (Goyal et al., 2014, JAMA Internal Medicine).

We can often feel guilty when we relax, we get many messages to be busy, optimise and productive. Therefore we need to actively choose to Relax. My encouragement is to choose one small thing to do today and build on that - I have restarted my meditation app called “The Way” by Henry Shukman Shukman - I find it helps me start the day. You can change the length of meditation from either 10 minutes to 30 minutes depending upon your time. I like Henry’s voice - very relaxing and no pressure.

I would love to know the ways you relax? Please share your strategies, everyone is different and good to hear other ways to Relax. Have a lovely day. 📸 by Ray Burmiston ♥️

🌿 August is all about RELAXINGWe talk endlessly about how to work harder, perform better, optimise more and keep going.B...
10/08/2026

🌿 August is all about RELAXING

We talk endlessly about how to work harder, perform better, optimise more and keep going.
But what about the bit we’re often terrible at? (Full confession I have taken my fitness tracker off for August, I don’t want to know about my sleep, HR, pulse or anything else and plus I know this will mess up my annual stats! However, I know I need to stop optimising, just free wheel and rest. In fact I know I need to …. Stop.

In the music industry, especially dance music, our nervous systems can spend hours in GO mode - performing, travelling, networking, creating, responding, scrolling and soaking up constant stimulation.
And then we expect ourselves to switch off like someone flicking a light switch. 💡

This month, I’m exploring RELAXING - the often-missing part of sustainable health and performance.
And we’re starting with something wonderfully simple:

Food.

Because what, when and how we eat can play an important role in energy, mood, recovery and our ability to move from fight-or-flight towards rest and digest.

In my latest newsletter (Link in Bio), I look at how we can start to slow down and why the ritual of actually sitting down to eat may be more powerful than we realise. Because recovery isn’t what happens when the work stops.

Recovery is part of the work. We need to learn how to build it in to our everyday lives.
👉 Read the latest Eat Sleep Rave Relax newsletter below. 📸 of new + kiln sauna + cornwall + at St.Ives and cold dipping pools - with sauna hat - wonderfully relaxing 😎

How do you Relax?

🤱 I am starting a new series on Women’s Health. This week the focus is on new mums and thinking about breastfeeding.This...
05/08/2026

🤱 I am starting a new series on Women’s Health. This week the focus is on new mums and thinking about breastfeeding.

This week is World Breastfeeding Week & as an Infant Feeding Specialist & a The Breastfeeding Network UK peer supporter & Registered Dietitian, it feels like the perfect time to celebrate something I genuinely love supporting, new mums and breastfeeding.

I chose breastfeeding as a specialist subject in my fourth year of my Dietetics training. During my postgraduate studies I’ve continued to focus & study Women’s Health. I’m currently completing a BDA Women's Health and Fertility Specialist Group specialist course exploring the first 1,000 days of life from conception, pregnancy and lactation through to a child’s second birthday.

So why Breastfeed?

The simplest answer is: because you want to. ❤️ Not everyone finds it easy but with support & time, 98% of women can breastfeed their babies.

Breastmilk really is amazing. It’s not just food, it’s a living fluid containing nutrients, antibodies and bioactive components that support your baby’s growth, digestion and developing immune system.

And it changes as your baby grows and their needs change. The human body literally creates food to nourish another human being. How incredible is that? 🥹

Breastfeeding also releases oxytocin, helping support bonding, calm and connection between mum and baby.
UK guidance recommends exclusive breastfeeding for around the first six months, followed by breastfeeding alongside complementary foods. WHO and UNICEF recommend continuing to two years and beyond, for as long as mum and baby wish.

And most importantly: there is no one “right” breastfeeding journey. Some mums breastfeed exclusively, some combination feed, some for a few weeks or months & some choose not to breastfeed at all.

As a Dietitian and Infant Feeding Specialist, I’m here to support mums who want to breastfeed with evidence, practical advice and absolutely no judgement. 🫶 Feel free to message me and organise a time to speak, I am happy to support you. Sally

03/08/2026

☀️ SUMMER FAMILY FEASTING 🌿🍋

I love a roast, so why should winter have all the fun? 😍

This weekend I cooked a family summer feast - roast beef, salmon, lime & ginger parcels and a whole load of gorgeous, high-protein salads plus a delicious peach and burrata salad from my son and delicious roast potatoes from . With the warm weather we have eaten outside lots and this type of food is my favourite and great for the whole family.

Here is the Minty Avocado, Feta, Quinoa & Apple Super Salad recipe:
Fresh, colourful, crunchy, creamy and packed with goodness.

🌿 Cos lettuce, watercress & rocket
🌱 Fresh mint from the garden in the salad & dressing & for decoration
🍏 1 Granny Smith apple, quartered & thinly sliced
🥑 2 avocados
🧀 Feta cheese
🌾 Quinoa & bulgur wheat, boiled, seasoned and finished with a drizzle of extra virgin olive oil
🌿 Creamy kefir & mint dressing, made with fresh mint, a teaspoon of mint sauce and seasoning

Layer the leaves, drizzle the creamy minty kefir sauce and BOOM. Summer on a plate. 💚
So fresh. So delicious. So ridiculously easy.

And I love that it brings together protein, wholegrains, healthy fats, fibre, fermented kefir and loads of fresh plants exactly the sort of colourful, nutrient-dense food so good for your Gut..

🌿 Eat well. Eat colourfully. Eat with people you love.
And yes… the fresh mint really does make everything taste better, plus left overs for Monday lunch - yum! 😉🌱

30/07/2026

🎵 Your body is your first instrument. Treat it with care 🎤💚

Good nutrition won’t make you a better musician overnight... but it will help you maintain energy, improve concentration, recover more effectively and build the resilience needed for a long, healthy career. 🎶

Yesterday I joined the brilliant vocal coach for a webinar with exploring evidence-based nutrition strategies for music teachers, performers, touring artists and crew. We covered practical ways to stay fuelled, hydrated and performing at your best during the UK heatwave ☀️ and beyond.

From back-to-back teaching, festival stages and long travel days to late nights on tour, small daily habits really do add up.
✨ One thing we don’t talk about enough? Much of what people describe as “artistic burnout” can be made worse by chronic under-fuelling, dehydration and disrupted sleep.

The best performances don’t begin when you walk on stage.
They begin hours and even days earlier with:

🥗 The food you eat
💧 The fluids you drink
😴 The sleep you prioritise
🎯 The way you prepare

Whether you’re teaching the next generation of musicians, performing to thousands, or working tirelessly behind the scenes...

❤️ Your body is your first instrument. Look after it, and it’ll look after you.
📚 Want the science and practical strategies? Follow my Substack for evidence-based articles you can put into practice straight away.

Link in bio, always delivered with kindness and compassion.




🌿 International Self-Care Day 🌿Self-care isn’t about perfection. It’s about the small choices you make every day that he...
24/07/2026

🌿 International Self-Care Day 🌿

Self-care isn’t about perfection.
It’s about the small choices you make every day that help you feel healthier, happier and more resilient.

My four pillars are simple:

🥗 EAT – Nourish your body with food that fuels your brain, mood and energy.

😴 SLEEP – Prioritise rest. It’s where recovery, repair and resilience begin.

💃 RAVE – Move your body in a way that brings you joy, whether that’s dancing in your kitchen, walking in nature or hitting the gym.

🧘 RELAX – Slow down. Breathe. Connect. Give your mind permission to switch off.

Self-care isn’t selfish, it’s the foundation that allows you to show up for everyone and everything else.

✨ Which pillar are you going to focus on today? For me I have had a busy few weeks in Iceland and Newcastle- over the weekend I will be relaxing - much needed! 💚 Have lovely weekends all, Sally 💚

🎵 Musicians, music teachers, performers and composers... this one’s for you. 🎶A career in music can be exhilarating, but...
22/07/2026

🎵 Musicians, music teachers, performers and composers... this one’s for you. 🎶

A career in music can be exhilarating, but it can also be demanding.
Long rehearsals, back-to-back teaching, performances, travel and late nights can all take their toll on your energy, focus and wellbeing.

If you’d like to explore these topics in more depth, I’d love you to join us for a free webinar hosted by the wonderful Independent Society of Musicians - Independent Society of Musicians (ISM). The ISM is the UK’s largest representative non-union body for musicians and a nationally recognised subject association for music. They are dedicated to supporting everyone working in the profession from students and teachers to performers, composers and freelancers. Join me alongside performance coach, researcher and lecturer Lucy Heyman for a FREE live webinar where we’ll explore how nutrition can support every stage of your musical career. 🎼✨

We’ll be covering:

🎤 How to fuel long rehearsal and teaching days
🎹 Nutrition for performance, concentration and recovery, vocal care,
✈️ Eating well when traveling or working irregular hours
💡 Busting common nutrition myths
❓ Live Q&A – bring your questions!

Our goal is simple: to give you practical, evidence-based strategies that fit into real life, no fads, no perfection, just simple habits that can help you perform at your best.

📅 Wednesday 29 July
🕓 4–5pm (UK)
💻 Free to attend - Link in Bio

We’d love to see you there! 🎶 Sally & Lucy. 🎵

✨ A real highlight of my time at the Congress today in Newcastle was finally meeting in real life! 💚I’ve long admired ...
22/07/2026

✨ A real highlight of my time at the Congress today in Newcastle was finally meeting in real life! 💚

I’ve long admired Sarah’s work as Head Scientist at and her research at . She is one of those scientists who has an incredible ability to communicate complex nutrition research in a way that’s balanced, accessible and always rooted in evidence.

We had such an interesting chat about 🌻 seed oils, 🤰 maternal nutrition 🎶 music, and her love for tennis! I love conversations like these where different worlds come together through a shared passion for improving health.

If you don’t already follow , I genuinely recommend you do. Her content is among the very best for anyone wanting clear, trustworthy, evidence-based nutrition without the hype. 👏📚

Days like today remind me how lucky I am to be part of a profession that’s full of curious, generous people working to make a real difference. 💚 I’ve included some of the slides of subjects that are interesting me including Chrono nutrition, supplements, hormonal interactions, MDD, fibre, DHA & EPA fatty acids, plant based diets and inequalities in food provision. Loving the deep dive into nutrition science this congress is giving me.

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