https://alinadabek.com/blog-1-1 daily 0.75 2021-02-23 https://alinadabek.com/blog-1-1/Blog Post Title One-we3ge monthly 0.5 2020-08-27 https://alinadabek.com/blog-1-1/blog-post-title-two-7r228 monthly 0.5 2020-05-20 https://alinadabek.com/blog-1-1/blog-post-title-three-txl5e monthly 0.5 2020-05-20 https://alinadabek.com/blog-1-1/blog-post-title-four-xda8y monthly 0.5 2020-05-20 https://alinadabek.com/blog daily 0.75 2026-04-28 https://alinadabek.com/blog/you-live-in-paradise-why-are-you-still-exhausted monthly 0.5 2026-04-28 https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/a68862c7-bf45-46cd-a251-9f663b80b15a/WhatsApp+Image+2026-04-28+at+16.34.55.jpeg BLOG - You Live in Paradise. Why Are You Still Exhausted? - I still remember the first time I stood in a supermarket queue in Mauritius. I had moved from London - fast-paced, deadline-driven, always somewhere to be London - and the cashier in front of me was moving at a speed I can only describe as deeply, profoundly meditative. Every item. Scanned. With. Full. Presence. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777380583711-KWMUXFLDFI5DAVSYRZD8/unsplash-image-DJ7bWa-Gwks.jpg BLOG - You Live in Paradise. Why Are You Still Exhausted? - If you are driven, capable and quietly exhausted, this is for you. Not the kind of exhausted that a holiday fixes. The kind that follows you. The kind where you wake up already tired, push through on caffeine and sheer force of will, and then wonder, somewhere around 4PM, why you feel like a completely different person to the one who had plans for the day. I work with people like you every single week. And what I see, underneath the busy schedules and the composed exterior, the capable reputation and the "I'm fine," is a body and a nervous system that are running on fumes, and a sense of identity that has quietly started to depend on being the one who keeps going. That last part is the one nobody talks about. Let's change that. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777380713327-JV2ZM978KM749HBJ5437/unsplash-image-Mp4ktOqYte0.jpg BLOG - You Live in Paradise. Why Are You Still Exhausted? - Mauritius-Specific Reality: The Pressure Nobody Acknowledges Let me get personal here, because I live this too. I moved to Mauritius. I chose this. And I love it, genuinely. But I want to say something that nobody in the wellness space seems willing to say out loud: stress doesn't go away when you move to a tropical island. You just get more sun exposure. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777381032857-9F6SNWAF00J7WJBK7QH1/unsplash-image-LF4I7YkT_TU.jpg BLOG - You Live in Paradise. Why Are You Still Exhausted? - The Identity Layer: The Part That's Hardest to Hear I want to tell you about a client. Successful business owner. Fifty years old. From the outside she was accomplished, respected, composed. The kind of person other people look at and think: they've got it together. But in private, there was a packet of Oreos that always had to be finished. Not enjoyed — finished. The whole thing, in one sitting, almost without tasting them. And underneath the business success and the full diary, a quiet, persistent feeling of not being enough. Not good enough to be loved. Not good enough to stop. That compulsive eating wasn't about the biscuits. It was about a nervous system that had never learned any other way to feel safe. And the identity built around being capable, strong, high-functioning, that identity had become a wall that kept help out as effectively as it kept vulnerability in. This is what I mean when I say the identity layer is the part that's hardest to hear. Your coping mechanisms have become your identity. And that's why change feels threatening even when you desperately want it. The person who never stops. Who pushes through. Who doesn't make a fuss. Who is always available. Who eats at their desk and calls it efficient. Who sleeps less and calls it dedicated. Who finishes the packet because somewhere in the body, that feels like the only moment of the day that belongs entirely to them. These aren't just habits. They're part of how you see yourself. And in many cases, they're part of how the people around you see you too. So when I say "your nervous system needs to learn safety," part of you hears: "you need to become someone less capable." That's not what I'm saying at all. What I'm saying is that the version of you that is running on stress is a depleted, reactive, less capable version of the person you actually are. Cortisol impairs prefrontal function - your decision-making, emotional regulation, creativity, and long-term thinking all suffer when you're chronically dysregulated. The high performance is a facade. A very convincing one. But underneath it, you're leaking. My client didn't need more willpower around food. They needed to feel safe enough in their own body that the Oreos lost their urgency. That's a different problem entirely and it requires a different solution. This is where the subconscious work becomes not a nice-to-have but the actual turning point. Because if your identity is anchored to "I am someone who keeps going no matter what," then no amount of good nutrition advice will stick long-term. You'll follow the protocol for a while, and then you'll self-sabotage, not because you're weak, but because on a very deep level, being well doesn't yet feel like you. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777381191413-L5WGEGK2TVKTDN8GD7TF/unsplash-image-BmhszN5FeWM.jpg BLOG - You Live in Paradise. Why Are You Still Exhausted? - What Actually Works: The Three-Layer Approach I don't do quick fixes. But I do get people results. Real, measurable, lasting ones. Here's the architecture of how: 1: Metabolic Foundation Stabilise blood sugar through food composition, meal timing and targeted support. This means protein-first meals (minimum 30g per meal), fibre before refined carbohydrate, proper hydration with electrolytes in this climate, and where indicated, functional support -berberine, inositol, taurine, bitter herbs before meals. Not guesswork. Clinically grounded and personalised to your markers. 2: Nervous System Regulation This is non-negotiable and it doesn't mean meditation if you can’t sit still. It means building physiological safety into your day. Breathwork with a specific pattern. Eating without screens. Reducing cortisol load strategically - not removing all stress, which is impossible and counterproductive, but teaching your body that recovery is safe. That rest is not a threat. Because here's the metabolic truth: if you're eating lunch while scrolling your phone, half-reading an email, one ear on a Teams call - your nervous system is still in work mode. Your body is not in a state to digest, absorb, or regulate properly. You can eat the most perfectly constructed meal and your physiology will not respond to it the way it's supposed to. Insulin sensitivity is restored in a state of calm, not in a state of low-grade emergency. https://alinadabek.com/blog/stable-blood-sugar-stable-energy monthly 0.5 2026-04-27 https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777281026094-MG35C66PR4RLIGEY2GNQ/unsplash-image-fW0XhwPvisc.jpg BLOG - Stable Blood Sugar = Stable Energy - Blood Sugar is Not the Enemy Your body is designed to keep blood sugar stable. But when your lifestyle is erratic, stressful and fuelled by convenience, that system breaks down. Against popular opinion, this isn't about sugar alone. It's about a daily pattern of low-grade physiological stress: Chronic cortisol → drives insulin resistance Poor sleep → worsens glucose control Constant stimulation → dysregulates appetite signals Under-fuelling or erratic eating → destabilises energy Over time, your body adapts. Not in your favour. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777277234521-OWJ48R6XESDEWKU5CZZW/unsplash-image-0j4bisyPo3M.jpg BLOG - Stable Blood Sugar = Stable Energy - Understanding Blood Sugar: Why It Matters for Your Energy & Focus Blood Sugar Stability Isn't About Being "Low" - It's About Being Steady Here's where most advice gets it wrong: people think managing blood sugar means keeping it as low as possible. That's actually not the goal. The goal is consistency. Gentle waves, not a rollercoaster. This energy rollercoaster often leads to the dreaded mid-afternoon slump, difficulty maintaining focus, and even mood swings, directly impacting your productivity as an ambitious professional. Blood sugar naturally rises and falls - this is completely healthy. Exercise temporarily spikes it to fuel your workout. Your body naturally rises in the morning as it prepares for the day. The problem emerges when these gentle shifts become sharp spikes and crashes, usually triggered by refined foods, chronic stress, poor sleep, and unbalanced meals. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777276033955-7MQ211EJH8G8LH96JF69/unsplash-image-YNMjGIPgD_c.jpg BLOG - Stable Blood Sugar = Stable Energy - Hydration: It's More Than Just Drinking Water Here's what I notice: people are downing water and iced tea like it's going out of style, yet they still feel absolutely drained. We live in Mauritius. The heat is already doing half the dehydrating job. Play padel for an hour, spend your day outside, or sleep under air conditioning all night - your body is losing water constantly. But then you compound it by starting your day with coffee. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777275856938-KPZSG4ZSK6J1DPOMKVW8/unsplash-image-09HGdZzkP-Q.jpg BLOG - Stable Blood Sugar = Stable Energy - Breakfast: Stop Getting This Wrong Breakfast is the most important decision you make all day. I'm serious about this. What you eat in the morning shapes your energy, your cravings, and honestly, your entire metabolic trajectory. And most people are absolutely bombing it. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777276205490-W91UG141HTOBQOVKQI34/unsplash-image-qEzLiabQe8M.jpg BLOG - Stable Blood Sugar = Stable Energy - Protein: Know Your Serving (Especially If You're Vegetarian) Protein is non-negotiable for stability. We're talking about 30g minimum per meal, yes, including breakfast. This macronutrient is crucial for blood sugar regulation and promoting satiety, helping you avoid those sharp glucose spikes. Here's something that doesn't get discussed enough in our cultural context: vegetarian diets in Western frameworks often rely on eggs to bridge the protein gap. But when cultural or religious reasons mean eggs are off the table, most people don't receive proper guidance on how to rebalance their nutrition. What I observe, especially here in Mauritius, is overconsumption —massive rice-heavy plates (think biryani) and rotis, without actually understanding how to meet your amino acid requirements for the day. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777276345056-T5DFU4T6G1YMMZUIWPTK/unsplash-image-2IxTgsgFi-s.jpg BLOG - Stable Blood Sugar = Stable Energy - Fibre: Your Silent Blood Sugar Stabiliser Here's something that doesn't get enough attention in blood sugar conversations: fibre is doing the heavy lifting behind the scenes. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777281999461-CEHWUVPPRIZE5WTEI349/unsplash-image-kcRFW-Hje8Y.jpg BLOG - Stable Blood Sugar = Stable Energy https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1777276714513-GE0HLVBYAH0B7KOXLKZU/unsplash-image-vC8wj_Kphak.jpg BLOG - Stable Blood Sugar = Stable Energy - WHAT CHANGES WHEN YOU GET THIS RIGHT It's not complicated, but it is powerful: Consistent energy instead of the 3 PM crash Sleep that actually restores you instead of leaving you wired at night Cravings that simply stop because your body is receiving actual nutrition A metabolism that works with you instead of against you These aren't crazy protocols or obsessive tracking systems. They're literally the foundation. Once you establish the rhythm, everything becomes easier. Your energy, your sleep, your cravings, your relationship with food, they're all waiting on the other side of these changes. https://alinadabek.com/blog/why-alcohol-hits-harder-sometimes-and-how-to-manage-it monthly 0.5 2026-04-27 https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1763732087403-QU5QIJHXE282SQM80DCJ/unsplash-image-veOBzqApYVg.jpg BLOG - Why alcohol hits harder sometimes and how to manage it. - When you sip alcohol (technically, ethanol), that molecule slips straight through your stomach lining and into your bloodstream. It doesn’t hang around politely; it heads straight for your brain, liver, and muscles, interacting directly with your hormones and neurotransmitters. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1763732321796-6JSRQT1AHL5FUN6CGJRC/unsplash-image-GFKPATimbvM.jpg BLOG - Why alcohol hits harder sometimes and how to manage it. - While alcohol helps you fall asleep, it brutally sabotages the quality of that rest. I wonder if you’ve noticed how it can silently kill your productivity, focus and mood. It blocks REM sleep - the crucial phase where your brain files learning, processes emotion, and repairs itself. It slows muscle recovery and blocks the normal release of repair hormones like growth hormone. It raises your heart rate, disrupts your body temperature, and dehydrates you at a cellular level. It forces your liver to prioritise toxin clearance over other critical roles, including managing cortisol and regulating hormones, to name a few. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1763731478792-CLOI11AUZQ026WDTTLH7/unsplash-image-V1zGiNVPumM.jpg BLOG - Why alcohol hits harder sometimes and how to manage it. - The Deeper Question: What Are You Really Pouring? Sometimes, the most important question isn't about that drink, but about the ritual. In my work, I often see that glass is a placeholder for something else. Have you ever stopped to ask why you're having it? https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1763731886779-5UF672DAMA2WIDWBN744/unsplash-image-byFmFcBqPNY.jpg BLOG - Why alcohol hits harder sometimes and how to manage it. - Often, your nervous system is craving regulation, not intoxication. 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- Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/d8843400-39eb-4e6e-bd24-c12ed8a4e058/RAF.png BLOG - How lonely are you? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1663186719088-BQCIH8X6MIQZLJVXDW4I/unsplash-image-Ga2SSIB8eqU.jpg BLOG - How lonely are you? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/1663185139671-24KL7FPBTICS80M1L756/unsplash-image-erLrY4aKztg.jpg BLOG - How lonely are you? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://alinadabek.com/blog/what-is-self-sabotage-and-how-to-stop-it monthly 0.5 2022-09-14 https://images.squarespace-cdn.com/content/v1/5fd5103667ebfc29b092b3d1/56f63a15-e31e-4131-b9e6-06958fd8a6d0/3.png BLOG - Are you sabotaging yourself and don’t even know it? 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