Deborah Brazendale · Energy Snapshot

Your Energy Snapshot

Eight questions. Four pillars. Instantly useful.
This short assessment gives you a glimpse into each of the four pillars of your energy: how you eat, sleep, move and play. It takes under five minutes.
Answer honestly, not how you'd like it to be, but how it actually is. Your results appear the moment you submit.

Eat
How you nourish your body
How often do you eat ultra-processed foods: packaged snacks, fast food, ready meals, or sugary drinks?
Ultra-processed foods make up over half of calories consumed in the UK. Their impact on biological ageing is disproportionately large relative to their nutritional content.
How much protein do you eat daily?
Protein is the most underestimated nutritional gap, particularly for women over 40, where the effects on muscle and bone compound quietly over years.
Sleep
The master regulator of repair and immunity
How many hours of sleep do you get on most nights?
Sleep duration affects far more than energy: it directly influences how effectively your brain clears the waste products associated with cognitive decline.
How consistent is your sleep timing, including at weekends?
This is the question most people don't see coming. Sleep regularity now predicts mortality risk more strongly than sleep duration, yes, even Saturday.
Move
Exercise, daily movement and physical capacity
How many days per week do you do structured exercise of any kind (at least 20 minutes)?
Frequency is the foundation, but the type of exercise you choose on those days matters almost as much.
Can you balance on one leg for 10 seconds with eyes open? Try it now.
This surprises almost everyone: single-leg balance is one of the strongest independent predictors of long-term health outcomes identified in recent research.
Play
Connection, purpose, stress and joy
How connected do you feel to the people around you?
Loneliness is now classified as a public health crisis. Its impact on physical health is comparable to smoking 15 cigarettes a day.
Do you feel a clear sense of purpose or meaning in your life?
A clear sense of purpose, what the Japanese call ikigai, is associated with significantly lower mortality risk and reduced incidence of dementia.
References

Monteiro, C.A. et al. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936–941.

Bauer, J. et al. (2023). Evidence-based recommendations for optimal dietary protein intake in older people. Journal of Nutrition, Health & Ageing, 27(3), 100–117.

Walker, M. (2017). Why We Sleep: The Science of Sleep and Dreams. Penguin Press.

Phillips, A.J.K. et al. (2024). Sleep regularity is a stronger predictor of mortality risk than sleep duration. Sleep, 47(1).

Araujo, C.G. et al. (2022). Successful 10-second one-legged stance performance predicts survival. British Journal of Sports Medicine, 56(17), 975–980.

Holt-Lunstad, J. (2023). Social connection as a public health issue. Annual Review of Public Health, 44, 193–213.

Sone, T. et al. (2008). Sense of life worth living (ikigai) and mortality in Japan. Psychosomatic Medicine, 70(6), 709–715.

For coaching purposes only, not a medical diagnostic tool.
Deborah Brazendale · Your Energy Snapshot

Your Results

A first read on where your energy stands today.
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Your Pillars
Eat
Sleep
Move
Play
Where to start

Ready to see the full picture?

This snapshot is a taster; a genuine glimpse into where your energy stands right now. What it can't show is how your four pillars are interacting with each other, and which of those relationships is most worth your attention. The full Energy Audit explores all four pillars in depth and is followed by a personal consultation.

The full Energy Audit + Consultation is £129.

Book at www.deborahbrazendale.com

Your answers have also been sent to Deborah, so if you'd like to talk them through, just reply to the email you'll receive shortly. For coaching purposes only, not a medical diagnostic tool.