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🧘‍♀️

- This post is inspired by a post by the Therapist Tiffany Hudson looking at the non-negotiables on tour. Please foll...
11/05/2026

- This post is inspired by a post by the Therapist Tiffany Hudson looking at the non-negotiables on tour. Please follow Tiffany as she really knows about touring and supports the wellbeing of Artists globally.
These are a few of my thoughts about why Good Nutrition is a non-negotiable while touring. Read the full Substack for more info - Link in bio.

1. 💚 Nutrition on tour is non-negotiable and required for good mental health, energy, performance & connection

2. 🍲 Touring puts huge stress on the body & brain. Long hours, travel, adrenaline and poor sleep all increase burnout risk.
Good nutrition helps stabilise energy and mood.

3. 🧠 Your gut and brain are constantly communicating.
Around 90% of Serotonin is produced in the gut lining & requires fibre to be produced.
Serotonin is known as a “feel-good” chemical that stabilises mood, happiness, and anxiety, it also regulates vital functions including sleep, digestion, wound healing, bone health, and sexual desire
Nutrition directly affects mental wellbeing.

4. 🤝 Shared meals matter. Crew meals are:
• reset moments
• connection points
• grounding rituals
• team building
• emotional support
Sometimes eating together IS the wellbeing strategy.

5. 🌧️ Living with MUD!
Working at Glastonbury Festival taught me about working in Mud, the difficulties in walking around site, the cold and the wet! During the muddy years, meals became essential moments to stop, breathe, warm up, reconnect and reset with crew. Food restores energy emotionally as much as physically.

6 . 💚 The difference between surviving and thriving on tour?
🍲 Good food and shared meals
🧠 Planned Mental wellbeing strategies
😴 Scheduling sleep, time off and a physical regimen elevating heart rate (go out dancing!) balanced with stretching & strength exercises supports your health.
💚 Human connection and laughter, eating together, scheduling down time.

Nourishment must become part of the touring strategy not an afterthought. What is your experience of touring? What is the food like when you travel? 🧳

09/05/2026

Such a privilege to speak and mentor at - I met so many amazing individuals on their journeys in Dance Music and always an honour for support and signpost to other resources. The Electronic Dance Music industry can be gruelling, joyful and exhilarating all at once. I loved sharing the Eat Sleep Rave Relax model with the delegates in Lisbon and how micro changes in habits can make a significant change to health.

08/05/2026

🌮✨ GOOD FOOD FRIDAY ✨🌮
Spicy Bean Burrito Bowl the ultimate feel-good Friday comfort meal packed with fibre, flavour and plant-powered goodness. Perfect for cosy nights, festival recovery fuel or an easy family dinner. 💚🔥Fun to assemble too. Inspiration Lisbon Tacos 🌮 🇵🇹 last week 💚💜

🥑 Spicy Bean Burrito Bowl

Ingredients
• 2 tsp olive oil
• ½ onion, finely chopped
• 1 garlic clove, grated
• ¼ tsp cayenne pepper
• ½ tsp chilli flakes
• ½ tsp smoked paprika
• 1 tsp dried oregano
• 1 tsp ground cumin
• 400g chopped tomatoes
• 400g red kidney beans in chilli sauce
• 1 jar white beans
• Sea salt & black pepper

To Serve
🥬 Shredded lettuce + watercress
🌶 Sweet piquante peppers
🧀 Grated cheddar
🍚 Rice/baked potato/tortillas
🌿 Fresh coriander
🥑 Guacamole
🥄 Kefir or soured cream
🫓 Tortilla chips for that Friday crunch

✨ Fresh Salsa
Finely chop@Cherry tomatoes + purple onion + green chilli + lime juice

✨ Quick Guacamole
1 avocado + green chilli + lime juice + lime zest

👩‍🍳 Easy 4-Step Method
1️⃣ Fry the onion in olive oil with a pinch of salt until soft, then add garlic and spices and cook until fragrant.
2️⃣ Stir in chopped tomatoes, kidney beans and white beans, then simmer for 10 minutes until rich and bubbling.
3️⃣ Make the fresh salsa and guacamole while the beans cook.
4️⃣ Serve in bowls with tortillas, rice or jacket potato, then load up with salad, salsa, guacamole, kefir, coriander and tortilla chips.

💚 Dietary Notes
✔ Egg-free
✔ Nut-free
✔ Pregnancy-friendly
✔ Vegetarian

06/05/2026

FISH 🐟 Tour fuel that actually works 🎧🐟⚡

I have just returned from 🇵🇹 and honestly… the fish game is strong, fresh sardines everywhere and a full-on tinned fish revival (yes, fish tasting boards are a thing… and they’re elite).

Here’s why fish earns its spot on tour:

🧠 Brain + mood = omega-3 powered
SMASH fish (Salmon, Mackerel, Anchovies, Sardines, Herring) support:
→ focus + performance
→ mood - Omega 3 Fats working with the gut biome to produce all the essential neurotransmitters
→ no cooking, no drama
→ travels well between gigs, flights, and festivals, exactly what you need on the road.

⚡ Easy, digestible, no-fuss fuel

Tinned fish = underrated hero:

→ quick protein
→ gentle on the gut
→ no cooking
→ travels anywhere
Meal solution - Bread, tomatoes, olive oil + a tin of fish = great meal.

🌍 Better choices matter
Look for the MSC certified sustainable seafood label (www.msc.org)

🌱 Vegan? Still covered, take the
Algae-based omega-3 = same key fats, plant-based.

💥 Bottom line:
Fresh sardines or a tin backstage gives you omega-3s support your brain, body & set. Try them and let me know how you get on your brain, gut and body will thank you 💚

👉 More fishy thoughts on my Substack (link in bio)
🎶

04/05/2026

Happy May Bank Holiday - inspired by my recent Portugese travels, here’s a deliciously summery Nicoise salad 🥗 for lunch full of all the good things and especially lots of Omega 3 fats from the Tuna and Anchovies. Enjoy!

01/05/2026

Thank you for a an amazing few days in Lisbon bringing global leaders together in dance music. What an amazing conference. Wonderful venue,
Events, curation of panels and most importantly movers and shakers in the music business. I have met people from
Germany 🇩🇪, Denmark 🇩🇰, Mexico 🇲🇽, France 🇫🇷, USA 🇺🇸, Spain 🇪🇸, UK 🇬🇧, Brazil 🇧🇷, Canada 🇨🇦, Italy, Argentina 🇦🇷 and many other countries. I have been inspired and encouraged by all and loved hearing individuals stories from the Dance floor and dance music industry.

I think most of all, speaking about Mental Health and how to thrive in the industry has reaffirmed to myself that the model works. I am just about to return to London but will write up my reflections after the bank holiday weekend. For now I need take some of my own medicine and Eat some good food, Sleep, go for some walks and stretch, and Relax and connect with my family and friends! My heart is full! ❤️❤️❤️Have a great Bank Holiday Weekend, and May Bank Holiday, much love Sally 💚💚💚

30/04/2026

Day 2 at . I am so enjoying this conference! Lisbon is my new favourite city, great food, architecture, art, colour, electric tuk-tuks, award winning pastel del nata’s, friends, music and thought provoking discussions!

has been so thoughtfully curated and I am enjoying listening to conversations and getting an understanding of what is happening in dance music in Portugal and Europe. I particularly like the vibe here, very inclusive, kind people, no egos and even spent time chatting with the Pope’s DJ .guilherme . I will be writing more on my substack next week. Meanwhile another coffee and pastel de nata. Feeling very blessed indeed. ☮️ ❤️ 🎶

29/04/2026

Live today from Lisbon, lawyer talking about how she looks after herself when she tours the UK and Europe. Kavita really looks after herself with a good diet, looking after her sleep, exercising and shares strategies for managing stress. Kavita needs to have all her energy as she juggles being a lawyer by day and DJ by night. “Staying fit and healthy is crucial for my lifestyle and I am committed to eating well, having a great sleep schedule, working out and spending time with friends and family to ensure a connected balanced life style”

27/04/2026

Happy Monday! here’s an idea to pack a punch into the start of your week. A quick 30 second recipe that contains lots of fibre, protein, omega 3 fats, protein from the high protein Kefir and polyphenols from the blueberries 🫐. I especially like this recipe as its fast and can be thrown into a jam jar with the frozen fruit keeping it fresh until you get to work. Delicious and hitting all the right spots for a nutrient dense, filling breakfast that will elevate your mood. Morning bowl Recipe:

1. Oats and home made granola
2. Chia seeds
3. Pumpkin seeds
4. Milled Millet
5. Frozen Blue berries
6. Large desert spoon of Protein Kefir
7. Organic semi-skimmed milk.
Let it rest overnight or wait 10 minutes so the seeds can plump up with the milk.

Fast, delicious and packing a punch with the fibre, omega 3’s, protein and calcium. Happy Monday

24/04/2026

Happy Feel Good Friday

Next week I’m heading to Lisbon to speak at the inaugral and honestly, it feels really special to be part of something that’s putting people back at the centre of music.

We talk a lot about success in this industry…
But not enough about what actually sustains it.
The late nights.
The pressure.
The adrenaline highs and the quiet lows after.

So I’ll be speaking With Jonathan Tavares and about Mental Health and sharing simple, practical ways artists, DJs and managers can better support their minds, bodies and nervous systems in an industry that never really stops. I will also be doing some speed Mentoring to support delegates so if you are there come along! Will be great to see you!

Because the goal isn’t just to make it.

It’s to enjoy the journey and not just survive but to Thrive.

Also… very ready for the warm Lisbon air, fresh fish, and a pastel de nata (or two) 🌞

If you’re heading to Lisbon Dance Summit, come say hello — I’d love to connect.

22/04/2026

Sleep is one of the four pillars of Eat, Sleep, Rave, Relax and often the one that gets pushed aside first.
In the music and events world (and in midlife more broadly), late nights, irregular schedules, stress and hormonal changes can all disrupt sleep. But sleep isn’t a luxury it’s essential for recovery, mood, cognitive function and long-term health.
When sleep is compromised, everything else becomes harder: nutrition choices, energy levels, emotional resilience, and performance.
If your sleep has changed, you’re not alone and there are practical ways to support it.

Struggling with sleep in midlife? Try these 9 things:
1. Keep a consistent routine
Go to bed and wake up at the same time where possible
2. Create a wind-down window
Give yourself 60 mins to switch off before bed
3. Keep your room cool
Aim for ~18–20°C and breathable bedding
4. Stabilise blood sugar with
A small balanced snack before bed, may help night waking
5. Watch caffeine + alcohol
Caffeine earlier in the day, limit alcohol for better sleep quality
6. Get morning light
10–20 mins daylight helps reset your body clock
7. Move your body
Regular exercise supports deeper sleep (earlier is better)
8. Manage night waking
If awake >20 mins, get up and reset in low light
9. Supplements & medication
Some supplements or short-term medications may help, but always check with your GP or pharmacist to find what’s safe and appropriate for you. If after 7 days your sleep is not improved, go to the GP.

Sleep isn’t about perfectionit’s about supporting your body to recover, reset, and keep going. Happy Sleeping 💤 🛌 😴 💚

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