Achieving a Healthy Weight

Energise your body with adequate hydration

There is considerable evidence that proper hydration helps with weight loss, but many of us don't drink enough because we're busy or forget. Things like not drinking enough, taking certain medicines, eating too much processed food, drinking too much alcohol, exercising, sweating, and hot weather can all make us dehydrated.

‍HOW OFTEN? Daily - Drink when you are thirsty, and it is good to hydrate first thing in the morning. Rehydrating is easy and helps maintain better organ function, leading to greater overall health.

You might think that drinking tea or coffee is hydrating enough, but it is not. Proper hydration needs not only enough water, but the help of appropriate proportion of electrolytes, as they play a significant role in regulating our body’s nervous system and water balance.

Please avoid commercial artificial and sweetened drinks and sodas claiming they contain electrolytes. Obtain electrolytes from a healthy diet, which includes foods like spinach, broccoli, cucumber, celery, avocados, almonds, and coconut water.

When we are dehydrated, we may experience symptoms such as headaches, dry skin and lips, fatigue, constipation, dark urine, muscle cramps, irritability, and lack of focus.

Without realising, many people are living their lives in a dehydrated state, which impacts the proper function of their organs and affects their physical as well as their mental health.

Drinking plenty of water and being well hydrated often don’t equal to the same thing. Proper hydration needs not only enough water, but the help of appropriate proportion of electrolytes, as they play a significant role in regulating our body’s nervous system and water balance.

Electrolytes are molecules of important minerals - sodium, calcium, magnesium chloride, potassium, hydrogen phosphate and bicarbonate - and when dissolved in fluids, form electrolytes.

These are the positive or negative ions needed for our metabolic processes, and essential for proper functioning of other processes such as digestion. In fact, our nervous system, muscular system, all organs and glands down to the cellular level depend on them, and in addition, electrolytes help maintain our body’s PH balance.

In addition, we need to bear in mind that our cells rely on correct 'osmolarity' within, as they survive by balancing the water uptake and water loss. This process is vital, as we can seriously harm our cells if we take in too much water, and cause serious damage if they don't get enough water.

Hydrating sufficiently

To hydrate sufficiently and maintain that balance, you can start your day with a very large glass of Lemon Refresher: To a glass of water, add a generous squeeze of fresh lemon juice, a slice or two of lemon or grapefruit, a good pinch of pink Himalayan salt, and a couple of slices of cucumber. Stir well and enjoy! You can also add a few sprigs of mint and slithers of fresh ginger for a truly delicious refreshing drink.

On cold winter mornings, you can use boiled water with a stick of cinnamon (cooled down a little) and replace the cucumber with a slice or two of orange or mandarin.

Hydration should be as intermittent as eating. Throughout the day, avoid sipping ahead of thirst, as that does not hydrate the body properly at any one time, and may result in the loss of valuable sodium in the blood - and remember to always drink after exercise, not during. Rather drink fully when thirsty, and enjoy adding fruits, vegetables and herbs to your drinking water - such as lemon, lime, grapefruit, orange, cucumber, pineapple, and mint, not forgetting that pinch of salt! Drink a glass of this electrolyte-rich water before meals as well.

It is generally recommended to drink between 6-8 tall glasses of water per day, however the best guideline is - as long as you are drinking water when you feel thirsty and include plenty of water-rich and electrolyte-rich foods to your diet, you will remain hydrated.

Adding a green smoothie or freshly pressed vegetable juice (avoid fruit juices) to your mornings will not only contribute to keeping your body well hydrated throughout the day, but help to absorb the rich nutrients too.

Herbal teas such as Hibiscus, Rose and Chamomile are not only hydrating, but calming and balancing at the same time.

Gentle stretches help to hydrate your body via the intricate fascial network, so regular stretch movements throughout the day are really helpful!

‍Electrolytes-rich and hydrating foods

Here are a few naturally hydrating foods rich in electrolytes that you can add regularly to your diet: cucumbers, lettuce, spinach, celery, carrots, tomatoes, bell peppers, cauliflower, courgettes, sprouts, beetroot, apples, kiwi, blueberries, raspberries, watermelon, cantaloupe, strawberries, peaches, plums, apricots, oranges, pineapple, grapes, grapefruits and more...

Flexible metabolism is key

You are probably familiar with the phrases ‘slow metabolism’ and ‘fast metabolism’, generally pertaining to someone’s physique: slow = overweight, fast = lean.

In terms of function for effective weigh management, neither are ideal. Both slow and fast metabolism indicate there is an endocrine(hormonal) dysregulation within the body, which can bring some health challenges. The one to strive for is ‘flexible metabolism’.

Flexible metabolism is just that - versatile - meaning that the body can obtain and use energy from different sources, and can switch between the sources with ease. As an example, a hybrid car can switch between petrol/diesel, electricity, and even solar power, depending on what is available and most efficient at the time. Similarly, our bodies have the ability to create a source of energy from different compounds(carbohydrates, fats and proteins), except the human metabolic processes are much more complex, and weight management is just one of the complexities...

You might have also heard of ‘metabolic syndrome’ - a state, where the metabolic system is severely out of balance, termed 'sluggish', causing ill health. Metabolic syndrome is a collective term for certain risk factors such as high blood pressure, high cholesterol, obesity, heart disease, chronic fatigue and diabetes. Individuals with metabolic syndrome may even suffer several of these conditions at once.

Metabolic syndrome is a multifaceted condition influenced by a combination of factors such as chronic stress, hormonal imbalances/thyroid issues, sleep disorders, insulin resistance, gastrointestinal issues such as SIBO, infections, autoimmunity, sedentary lifestyle, dietary factors and lifestyle factors (i.e. night shifts where circadian rhythm is severely disrupted) etc...

But what does it really mean, and can we do something about it? Can we take charge of our metabolism and our health?

The answer is YES, we can regulate our metabolism, which will result in enhanced body function, better overall health and improved body composition.

Understanding one's metabolism is therefore essential for making informed 'lifestyle' choices to achieve the best outcomes...We just need to know how…

So what is METABOLISM?

Metabolism encompasses all the chemical reactions and biochemical processes within our body, which enables us to acquire, convert, store and utilise energy - fundamental for proper functioning of all our organs, glands, tissues, and cells.

Our metabolic system works around the clock, is never static, and is forever changing according to our daily rhythms and our internal environment (food, hydration, breath, movement/exercise, sleep, stress levels, medication, toxins, personal hygiene incl. dental health etc..) and external environment (pollution, exposure to mould, cleaning and beauty products, pesticides, as well as 'sensing' our immediate surroundings - safe or unstable).

Metabolism can be divided into two main components: anabolism - the synthesis of complex molecules into simpler ones, storing energy, and catabolism, which breaks down the molecules releasing energy in the process - i.e. the digestion of food and the conversion of glucose into ATP (energy source for our cells) is a catabolic process.

These two processes are regulated by hormones such as insulin, thyroid hormones, cortisol, as well as various enzymes.

In a nutshell, the metabolic system is our body's intricate engine for energy production, nutrient processing, and overall health maintenance, and constantly seeks balance as it relays messages between the brain, thyroid, adrenals, gut/digestive organs/pancreas, as well as the reproductive organs.

However, it is within our each and every cell that the all-important MITOCHONDRIA (our cells' own power stations) generate energy. The number of mitochondria per cell varies within each organ, gland and tissue, but the highest number are concentrated in our muscles, our heart and the liver. In addition to producing energy, our mitochondria generate heat, mediate cell regenerative cycles (discarding damaged or dead cells and help with the growth of new cells), and store calcium needed for numerous cell-signalling activities.

Dr. Jade Teta, the author of Next Level Metabolism describes it as follows: “Metabolism is the mechanism responsible for seeking, procuring, digesting, assimilating, transporting, and generating energy. Metabolism is our body’s infrastructure, and just as is the case with any complex system, many factors can impact its function.”

He also mentions that we can think of our metabolism as "a computer, a chemistry set, a thermostat and a stress barometer all in one."

Factors that positively influence metabolism:

1 - Nutritious diet

2 - Adequate hydration

3 - Movement and exercise

4 - Prioritising sleep

5 - Managing stress

6 - Mindfulness

7 - Stretching

We will highlight the benefits of each of these lifestyle factors throughout this journey, which, you'll find are all equally important for best outcomes.

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Insulin and Insulin Resistance

Insulin is a hormone produced by our pancreas, which plays a vital role in regulating our blood sugar with an indirect effect on our metabolism, fat storage, appetite and body weight.

It is therefore important to understand how it works, and its impact on our body, so we can adjust our lifestyle for it to work with us, rather than against us.

Blood sugar Regulation

When we eat, foods we consume are broken down into various compounds. Carbohydrates are broken down into glucose, raising our blood sugar levels. When our blood sugar levels rise, the pancreas releases insulin and glucagon into the bloodstream. These are signalling molecules which help facilitates the cellular uptake of glucose by muscle, liver and adipose (fat) cells.

Converting excess glucose into ‘glycogen’ (stored form of glucose) is a key process within the body, and when blood glucose levels drop, such as between meals or during a physical activity, this stored glycogen can be broken down back into glucose. This conversion of glucose into glycogen and vice versa is a dynamic process which helps to regulate blood glucose levels, ensuring a steady supply of energy for the body's functions.

However, it is the balance between insulin and glucagon, as well as the responsiveness of tissues to these hormones that has a major impact on our glucose homeostasis.  

Fat Storage

Our liver is one of the key players in balancing our blood sugar levels and in maintaining glucose homeostasis. It helps to take up glucose from the bloodstream, where it undergoes 'glycogenesis' - a process converting excess glucose into glycogen. When the glycogen 'stores' are full, insulin signals for the conversion of any excess glucose into fat, to be stored in the adipose (fat) cells for later use.

Hence very high levels of insulin tend to lead to increased fat storage.

Appetite and Satiety  

Insulin plays a multifaceted role in hunger and satiety by regulating glucose levels, influencing the brain's perception of energy status, and modulating the release of other hormones involved in appetite control (Leptin and Ghrelin). For example, eating sugary and highly processed carbohydrate foods causes a rapid spike in blood sugar levels, leading to corresponding increase in insulin levels, followed by a sudden drop in blood sugar levels within a short period of time…resulting in increased hunger pangs which often lead to snacking on more sugary and starchy foods and general overeating...

Thus, consuming foods which keep our blood sugar levels constant for prolonged periods helps to maintain a healthy balance in insulin function, essential for overall metabolic health and proper appetite regulation.

Metabolic Rate

Insulin indirectly affects our metabolic rate through its influence on glucose and energy metabolism:

High insulin levels inhibit lipolysis - the breakdown of stored fats into fatty acids. By reducing the release of fatty acids from adipose tissue, it encourages the storage of fat and decreases the availability of free fatty acids for energy production, contributing to a reduction in metabolic rate.

Insulin Resistance

Insulin resistance is a condition in which the body's cells become less reactive to the effects of insulin, and as a result, don't respond as efficiently to insulin signalling.

When cells are resistant to insulin, the pancreas produces more insulin to maintain normal blood sugar levels, and the liver continues to produce glucose despite already elevated levels. As high insulin levels promote fat storage, this makes it harder for the body to use the stored fat for energy, making weigh loss that much more challenging...

Excess fat, especially abdominal fat, is strongly associated with insulin resistance, as adipose tissue releases certain harmful molecules which interfere with proper insulin signalling. Cytokines, the inflammatory molecules released by the adipose tissue and immune cells, interfere with insulin-signalling pathways, sending the body more out of balance, affecting mitochondria - the cellular powerhouses - further contributing to insulin sensitivity and insulin resistance.

Chronic stress contributes to increased inflammation in the body, exacerbating insulin resistance further, and chronic (even if low-grade) inflammation impacts insulin sensitivity...a downward spiral may follow...contributing to more weigh gain, leading to obesity and additional health issues...

Breaking the cycle

If you are insulin resistant and experiencing metabolic dysregulation, lowering insulin levels needs to be a priority. By consciously addressing the issue on an ongoing basis, you will break the vicious cycle, your body will regulate over time, and your weight loss efforts will be much more successful. ‍

To lower insulin levels naturally, the best strategy is adopting a healthy lifestyle focusing on balanced nutrition, regular physical activity and stress management - factors we cover in detail throughout this Journey.

Making food choices to support your health

Adopting eating habits that suit your current needs is to be a priority for maintaining overall health and well functioning metabolism

Plan your shopping and all meals in advance, and prepare nourishing, ready-to-reach-for foods to avoid impulsive, unhealthy choices when the cravings and hunger visit - remember, they are only temporary, and will pass...

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‍Adopting eating habits that suit your current needs is to be a priority for maintaining overall health and well functioning metabolism.

Here are some general rules of do's, don'ts and avoids to support you when you do your grocery shopping.

Please keep in mind the all-important prep, so plan your shopping and all meals in advance, and prepare nourishing, ready-to-reach-for foods to avoid impulsive, unhealthy choices when the cravings and hunger visit - remember, they are only temporary, and will pass...

Each of the don'ts and avoids has a valid reason for being on the list, as the food in question either raises your blood sugar levels (causing insulin to rise), contains ingredients that are hormonal disruptors or nervous system stimulants - all which we want to minimise on a weight loss journey.

Explore healthy substitutes for favourite foods on the no-no and avoid list - as they are considered unhealthy, junk or addictive....

Absolute no-no's:

Highly processed foods, margarine, preservatives, food colourants, deep fried snacks such as crisps and deep fried foods (especially from takeaways), artificial sweeteners, corn syrup, cornflour, fizzy sweet drinks and energy drinks (including diet versions), sunflower oil, tomato sauce/ketchup, sweetened highly processed condiments and dressings, commercial jams and preserves, baked beans in tomato sauce, commercial pre-prepared sauces etc...

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Avoid for now: All flour - including gluten-free alternatives (they spike insulin levels), sugar - including natural sugars/sweeteners, low fat/light versions of anything, processed meats, sausages (contain grain) alcoholic drinks.

‍Considerably reduce the consumption of:

‍Rice, couscous, potatoes, oats, dairy products incl. butter, alternative milks, coffee, honey, dried fruit

‍Enjoy: a wide variety of colourful vegetables, salads, fresh herbs, fresh fruits, fresh or frozen berries, nuts, seeds, olives, sweet potatoes, quinoa, pulses, beans, quality meats (beware of meat glue), poultry, game, fish, eggs, tofu, olive oil, avocado oil, coconut oil, mustard, fermented foods, herbal teas, individual herbs and spices,

There are many cookbooks and online recipes out there, so enjoy exploring!

‍In addition: Never go grocery shopping when hungry!!

Dedicate a notepad/journal to your food planning, where you can also keep track of your progress, and put time aside for this highly important task

Eat 3 relaxing meals per day to start with - breakfast, lunch, supper and avoid snacking between meals if possible (except when building lost muscle - see in step 6). Once your body regulates, you may like to start experimenting with intermittent fasting.

Leave approx 4-5 hours between meals, and finish eating at least 2-3 hours before bed.

Enjoy the process, and remember to keep your end goal in mind!

Know your hormones – The Lipostat system

One important hormone which is vital in the weight management equation, yet is not so well known, is Leptin.

Leptin is a peptide hormone which plays a key role in our neuroendocrine function by mainly assisting the hypothalamus regulate our metabolism, energy homeostasis, and contributes to our immune system health as well as our blood pressure equilibrium.

Also known as the satiety hormone, its main role is to regulate our food intake by sending signals to the brain to stop eating when full. Leptin levels are directly related to our fat cells, as majority of leptin is manufactured there, however, when we eat, our stomach produces small amounts of leptin, alerting the brain that there is enough leptin in the body (therefore adequate fat reserves for later energy use), so we can stop eating.  

The leptin system functions on the same principle as a thermostat in our home. Our body’s thermostat resides in the hypothalamus - one of the master glands - a small but crucial part of our brain. Hypothalamus, along with other brain structures form our ‘lipostat’ – ‘smart brain’ region which regulates our appetite and body fat reserves. Our lipostat receives information via multiple signalling, and coordinates the physiological and behavioural responses necessary to maintain adequate fat reserves. 

If the lipostat is designed to regulate fat storage, why are people overweight?

The lipostat mechanism has not malfunctioned in overweight or obese individuals - it just turned up the ‘thermostat’ in order to regulate the fat reserves at a higher ‘set point’. As there is an inverse relationship between leptin and appetite, when the fat set-point is high, our brain requires higher levels of leptin in order to control the body’s reaction to hunger.  

This can create a vicious cycle, as in the long run, the only way for the body to get more leptin is to hold onto more fat. Thus, within the brain of an overweight person, having a higher set-point becomes the new benchmark. This is called leptin resistance.  

Why is it so hard to maintain weight loss?

Our hypothalamus has no notion of a ‘beach body ideal’ or about the risk of developing diabetes, as its main task is to keep our endocrine system and our energy levels balanced for survival and reproduction. In order to do that, it uses extremely persuasive tools such as hunger, increased food reward, and slowing our metabolic rate right down.  

Latest research shows that when a person does lose fat(i.e. on a short-term diet), the lipostat engages a coordinated symphony of responses which work to increase our energy intake, reduce energy expenditure, and thereby regain the lost fat to get back to the ‘set point’.  

So when the hypothalamus meets our conscious, rational mind, it usually wins in the end... This doesn’t mean that one cannot lose excess weight and maintain it long term, but in order to be successful, it is important to understand, respect, and work with what we are up against.  

How can we reverse the process?

Lipostat responds to the cues we give it through our diet and lifestyle, which we can use to our advantage. Highly rewarding and calorie-dense foods may lead to overeating and weight-gain not just because we passively overeat, but because it turns up the set-point of the lipostat. Thus, for successful weight management, eating simpler foods helps to reset the new set-point.

Focusing on consuming simpler, fresh and nutritious foods makes it easier to reduce body fat and maintain the weight loss because the lipostat doesn’t fight it as vigorously. This may be part of the explanation for why all weight-loss diets seem to work to some extent - even those that are based on diametrically opposed principles... Because each diet excludes major reward factors like cakes, pizza etc, so they all help lower the adiposity set point somewhat...

There are many ways to reduce body weight, however, a healthy, nutritious diet that’s lower in reward value foods will help control appetite and reduce body fat more effectively than one that’s high in reward value foods. The trick, as with all diets, is sticking with it, because just as the set point can be lowered, it can go right back up if one returns to former eating habits.

This means that designing a suitable, personalised eating plan which will be easy to maintain long term is vital.  

In addition, being physically active helps to resist fat gain, as regular exercise helps to keep the lipostat happy at a lower set point.

Mastering your metabolism

As we now realise, metabolism is rather complex, interdependent on a myriad of factors, and reliant on us (and no-one else) to provide it the most conducive environment. Hence mastering an efficient, flexible metabolism involves us adopting healthy daily habits to optimise our body's energy production, expenditure and proper nutrient utilisation.

But it is a long-term commitment, all about adopting a sustainable healthy lifestyle, so please be patient with yourself and recognise that individual results vary, so comparison to others is futile.  

Factors that positively influence metabolism

1 - Eating a nutritious, balanced diet – what it means:  

a)  Start with enjoying 3 satisfying meals per day – breakfast, lunch and dinner (with 4-5 hours between meals), and ensure you are relaxed when eating, and not in a hurry or stressed‍

Reason: When stressed/hurried/upset, our fight or flight mechanism engages, diverting focus and blood flow from our digestive system, so we cannot digest effectively.

b)  Avoid snacking between meals

Reason: Allows for thorough digestion, which helps with blood sugar and insulin level regulation and body chemistry balancing (stabilises the hunger hormone) and enhances better overall gut health

c)  Avoid processed sugar, flour (including all sweeteners whether artificial or natural), sodas/energy drinks, store-bought fruit juices, processed foods, deep-fried foods, preservatives, artificial colourants and artificial flavourings.

Reason: Helps to alleviate insulin spikes and avoids toxic overload - some food additives are known hormone disruptors

d) Limit caffeine and alcohol

Reason: Both caffeine (tea, green tea, coffee) and all alcoholic beverages are stimulants impacting the nervous system and the adrenal glands, affecting the emunctory organs, hampering the effectiveness of any weight loss efforts. Our aim is to calm the nervous system, lower the cortisol levels and enhance effective detox.  

2 - Making sure to hydrate properly - what it means:

Drinking a tall glass of water upon waking (preferably with natural electrolytes), drinking fully when thirsty during the day, avoiding sipping ahead of thirst, drinking water after exercise, eating a wide variety of hydrating foods as part of your meals, and adding a green vegetable smoothie to your day(we also recommend the book 'Quench' by Dana Cohen and Gina Bria)

Reason: Being well hydrated helps every single cell within the body. Staying well hydrated will enhance better overall organ function, better nutrient absorption, better detoxification, better cognition, and will eliminate many common symptoms including digestive issues, constipation, headaches, skin issues, as well as aches and pains.

3 - Staying as active as possible throughout the day and exercising regularly – what it means:

Movement and exercise are not the same. Movement constitutes of daily activities such as walking, working, shopping, playing with your children, gardening, house chores, climbing stairs etc...Exercise is a planned physical activity which is structured, and recommended to make it a regular habit for greater vitality.

Reason: Both movement and exercise are crucial for our health, however, exercise on regular basis is the best way to restore our vitality in every aspect. Besides improving overall physical, mental and emotional health, it strengthens and tones muscles and improves bone density, promotes mental clarity and evokes an overall sense of ease and wellbeing.

*Please be cautious not to overdo it if you are just getting into it again, as that can create more stress for the body! Start gently and build up*

4 - Prioritising sleep – what it means:

Sleep is possibly the most important factor in our health-maintenance toolbox, so prioritising it should be high on the agenda. It should not be a chore, but rather something to look forward to at the end of your day, treasuring that time just for you. Devising a positive sleep routine that suits you and fits your current lifestyle will help support you in every way.

The 'no-no's: avoid irregular or long naps during the day, no caffeine post 3pm, no high intensity exercise and no bright lighting in the evenings, reduce blue light exposure in the evenings from all screens (blue light blocking glasses help), don't eat late, avoid sugary foods, avoid alcohol.

The 'yeses': aim for regular bed time, use soft yellow/orange/pink hue lighting in the evenings, create a tranquil bedroom environment, lower the bedroom temperature, enjoy a shower before bed, clear your mind at the end of the day by enjoying reading/listening to soothing music/journaling/meditating.

Other sleep supporting practices that help: stretching, yin yoga, yoga nidra, epsom salt baths, hand and foot massage, chamomile tea.

5 - Managing stress – what it means:

Managing 'stress', especially chronic stress, is a challenging task. Daily life brings many hurdles which can trigger our stress response. If not managed, emotions can fester, the overload manifests as symptoms affecting our health and behaviours, which can spiral out of control. Recognising the triggers and knowing how to override stressors in the moment is key to keep stress at bay. There are many ways to help combat stress, and here is one that is easy to do anywhere, anytime, and works almost immediately.

Quick coherence for in the moment stress release:

• ‍Step 1: Focus your attention in the area of your heart or centre of your chest (*you can place your palms over the area)
• Step 2: Imagine that your breath is flowing into and out of your heart area, while you breath deeply but comfortably
• Step 3: Activate a positive feeling - make a sincere attempt to experience a regenerative feeling such as appreciation or love for someone or something in your life     while you practice the following breathing technique:
• Step 4: Breath at a pace of five seconds for the in-breath and five seconds for the out-breath. If that feels uncomfortable then breathe a little faster or slower - but try to keep your breath balanced, smooth and sustained.

*Placing your hand on your heart helps with maintaining your focus there. Ensure that your belly is relaxed so that your diaphragm can move fully*.

6 - Embracing mindfulness activities such as meditation, breathwork and stretching – what it means:

Meditation is a practice of stillness, using various techniques to train the mind to relax on a very deep level, and create a safe space for processing one’s thoughts and achieving inner peace and harmony, where the mind and body can synchronise and self-regulate for a greater emotional balance, mental clarity, and overall health. Meditation enables the parasympathetic nervous system and the breath relax the whole body, and calm the often overly stimulated mind, relieving any feelings of stress or anxiety, bringing a sense of ease.

The role of our breath is to provide the whole body with oxygen, and assist in the regulation of most of our physiological mechanisms, as well as helping to moderate our stress response. It serves as a switch to the autonomic nervous system, influencing the function of the majority of our internal organs, directing them to work well. In addition, our breath is key in regulating our blood pH, and CO2 plays a crucial role in maintaining normal blood pH. Chronic over breathing expels too much CO2, which may result in cravings for acid-forming foods in an effort to normalise our blood pH.

Slow diaphragmatic breathing and a nutritious diet work in tandem to keep our blood pH at a healthy balance, improving digestion, reducing cravings, controlling stress -all helping to maintain a healthy weight.

How to do diaphragmatic breathing:

• Sitting, reclining or lying comfortably 
• Place one hand on your chest, and one hand on your stomach
• Take an inhale through your nose for 6 seconds (or a count of 6) and observe a still chest, and an expanding belly
• Exhale through your nose for 8 seconds (or a count of 8), and focus on your diaphragm engaging and helping to push the the air out of your lungs. 

Repeat this breath cycle for 3 minutes. You can start with 4 second inhales and 6 second exhales, and build up overtime to 8/10 ratio. 

NB: Longer exhales signify to the body that it is safe.

Stretching doesn't mean the cat stretch in bed upon waking, or the odd yawn stretch in the chair at work, but a dedicated time that not only helps to hydrate your body via the complex fascial network, but reduces any built-up muscle and fascial tension, and helps with eliminating toxins.

Stretching also helps with improved muscle function and ‘muscle remodelling’ - a concept of increased capacity for exercise through physiological, structural, and metabolic changes, and includes connective tissue strengthening, greater range of motion, and better joint alignment.

*Check out any stretch classes in your area, or you can follow the stretch routine from Step 1, action 1*

Plexus Balancing with Facial Reflex Therapy

Original method by Lone Sorensen

This simple and effective method quietens the body and mind on a deep level, and helps with achieving a calm inner environment while regulating the endocrine system

‍HOW OFTEN? Start with a daily practice for a week, or until you are familar with the whole sequence. Thereafter practice as you need, but know it can become a daily night-time routine, as it will help with sleep, or as part of a morning routine if you have a busy day ahead. The results are accumulative.

A 'plexus of nerves' is like an electrical junction terminal, from where the various nerve impulses travel to and fro between their respective anatomical structures and the brain, as a way of constant communication. Plexuses also serve as part of a protective team, in case one nerve is injured or under pressure, other nerves in the same plexus will be able to "step in".

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Our Plexuses are bundles of intercepting nerves running (originating) from our spinal column, with a vast network of nerves which have relationships with specific organs, glands and body parts they serve (i.e.: eyes, ears, heart, spleen, muscles etc..).

A 'plexus of nerves' is like an electrical junction terminal, from where the various nerve impulses travel to and fro between their respective anatomical structures and the brain, as a way of constant communication. Plexuses also serve as part of a protective team, in case one nerve is injured or under pressure, other nerves in the same plexus will be able to "step in".

Plexus Balancing is used as part of a treatment in Facial Reflex Therapy, however, it can stand on its own as an effective self-help tool to access the nervous system and calm the body.

On a weight loss journey, we now know that our nervous system, affecting our endocrine/hormonal glands need to be in parasympathetic mode so we can function optimally and balance our body chemistry. This simple yet effective method can help with achieving that calm inner environment as it helps to regulate the Master Glands (hypothalamus, pituitary and pineal glands).

Acting as the "master controller" of the endocrine system, the pituitary gland secretes hormones that stimulate or inhibit the release of hormones from glands such as the thyroid, adrenal glands, and the reproductive glands. Through this intricate network of hormonal signalling, the master glands help maintain homeostasis, regulate growth and development, control metabolism, influence reproductive functions, and respond to stressors, among other vital physiological processes.

For best results, learn this deeply relaxing sequence in front of the mirror, and once you are familiar with it, enjoy this quick routine anytime you feel stress building up. You can also build it into your night-time routine, as it will help with sleep. You can also do it upon waking if you know you have a busy day ahead. The results are accumulative.

Enjoy!

How to do Plexus balancing for Master glands (Hypothalamus, Pineal, Pituitary) regulation

Sit in a comfortable position and take some deep nourishing breaths before you start, relaxing your body, not forgetting your neck and jaw.

Place your index finger flat on the orange point by your (original) hairline, and with a firm pressure and slow rhythmic motion, circulate on the orange point 8x clockwise, and 8x anticlockwise.

Next, repeat the same sequence on the blue point exactly in the middle of your forehead, followed by the pink point, then the yellow point, green point and lastly on the end of your nose bone (not the tip of your nose!)

To balance, press firmly on the orange point at hairline with one finger, and with the other finger press on the orange point by the top of your ear where it joins the face, and hold both points for 40 seconds. Change sides.

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With kind permission from Lone Sorensen

Stress and Weight connection

The connection between stress, cortisol and weight is complex. When we find ourselves in a stressful situation or perceive threat, our biochemistry changes, affecting our body and brain. One of the main hormones that responds to stress as an immediate/automatic reaction is cortisol, often referred to as the ‘stress hormone’.

Cortisol is a steroid hormone produced by the adrenal glands in response to stress, and plays an important part in several physiological processes including metabolism, immune response, and the regulation of blood sugar. High levels of cortisol can negatively impact our health and contribute to weight gain. While cortisol itself doesn't directly cause illnesses and weight gain, the ways in which it influences the body's physiology and behaviour can contribute to changes in the body and add to excess body weight.

Our bodies are designed to handle some stress...

Acute stress is short-lived. It is an event that temporarily unsettles us, or we find ourselves in a situation where we don’t feel safe or comfortable, such work deadlines, in an exam or public speaking nerves etc... When we experience acute stress, cortisol gets released more frequently and in greater amounts than our normal rhythm determines, so that we have more energy to deal with the situation, or the strength to escape it. Thus, during acute stress, cortisol is helpful, and our body is designed to handle such stress extremely well. Once this type of 'stress' is over, our body easily returns to homeostasis, and can function normally again.

On the other hand, Chronic stress is sustained stress, caused by a wide variety of reasons such as constant overwhelm due to too many commitments, ongoing threats or bullying, work related or financial pressures, relationships disharmony, not getting enough sleep, chronic infections, chronic inflammation, enduring physical or emotional trauma or abuse which is ongoing, PTSD, harboured trauma and emotions from the past, inner emotional turmoil - worry, grief, frustration, anger and more...

Cortisol Resistance ‍

Exposure to chronic stress and elevated cortisol levels may result in reduced sensitivity to the hormone's effects over time, which may lead to cortisol resistance - a factor behind the root cause of various health conditions, including obesity, metabolic syndrome and inflammation.

Stress impacts digestion and microbiome

When under stress, our body shifts into survival mode and shuts down the digestive system. This results in shortage of necessary enzymes, bacteria and acids required for proper digestion, absorption, and metabolism. Therefore, stress leads to poor digestion and insufficient assimilation of nutrients needed.

A rise in cortisol impacts the brain circuitry, inhibiting the ability to receive the 'satisfaction signals', which can lead to increased hunger, and may fuel undesirable behaviours such as poor food choices and overeating... as you see, stress has the ability to literally hijacks our brains, and stands as a barrier between any weigh loss intentions and outcomes.

In addition, stress and high cortisol levels may lead to feelings of fatigue and lethargy, reducing motivation for physical activity, disrupting sleep patterns, increasing insulin levels, inhibiting weight loss efforts and increasing abdominal fat.

While stress is natural, it is the way we handle stress that predicts health outcomes.

So next time you sit down for a meal, please consider if you are about to eat under stress. If so, check in with your heart-rate and use your breath to slow it down...

If this sounds familiar, maybe start each meal with few deep breaths, so you can enjoy your food in a relaxed state for best digestion, assimilation of the good nutrients, and proper elimination.

In addition, lifestyle approaches such as regular exercise, adequate sleep, stress management techniques and eating a balanced nutritious diet all promote healthy cortisol levels and help mitigate the potential development of cortisol resistance.

Note: The relationship between stress, cortisol, and weight is highly individual, and not everyone will experience weight-related changes in response to stress. Addressing stress through healthy coping mechanisms such as exercise, mindfulness and social support, can be beneficial in mitigating its potential impact on weight gain and overall health.

Enhancing your health with 'Nasal Breathing'

In the East, the act of breathing has long been observed to have an intimate connection with physical and mental well-being.

Thanks to a multitude of recent articles published on breathing in mainstream media, we are already familiar with the concept that breathing correctly stimulates the vagus nerve (the longest bi-directional nerve of our autonomous parasympathetic nervous system), which helps to reduce anxiety, lower stress levels and modulate the functions of our heart as well as the immune system.

The importance of nasal breathing

‍When stressed or anxious, we have always been told to take a deep breath - but what does that really mean? Deep breath is NOT A BIG BREATH, which we tend to take through our mouth. Deep breath means engaging the diaphragm while the air is being inhaled through the nose, resulting in the natural expansion and contraction of the lower ribs.

Why does it matter if I breathe through the mouth?

There are many reasons why nasal breathing is essential for our health, and below are five main reasons which all play an important role in supporting our overall health, enhancing our immune function, increasing our energy levels and improving our quality of life in general.

Strengthens immune defence: Nitric oxide is the body’s first line of defence against viruses. It is produced inside our nasal cavity and has an antiviral & antibacterial effect, playing a major role in our immunity, respiration and homeostasis (physiological balance). Scientific findings have shown that this extraordinary molecule is released in the nasal airways and transferred to the lungs through nasal breathing. As it is not produced in the mouth, the only way to harness its anti-viral properties is breathing through the nose! ‍

Aids lymphatic drainage: Diaphragmatic nose breathing assists the lymphatic system, crucial for immunity. As the lymphatic system does not have its own pump to remove the waste from the body, it is reliant on the motion of all our muscles, including the diaphragm. During diaphragmatic breathing, the high concentration of lymph channels and nodes in our abdomen are stimulated, improving the natural detoxification of the body.‍

Stimulates the Vagus nerve and activates the parasympathetic nervous system: We need a fully functioning vagus nerve for constant communication between our brain and all our organs to keep us healthy, regulate the immune and inflammatory responses, as well as our complex digestive processes. ‍For effective vagal activation, any type of deep, slow diaphragmatic breathing will stimulate the vagus nerve, activating the parasympathetic mode.  

Helps with weight management: Our breath is key in regulating blood pH and CO₂ plays a crucial role in maintaining normal blood pH within a narrow range of 7.35 and 7.45. As chronic over-breathing expels too much CO₂, we may crave acid-forming foods in an effort to normalise our blood pH. Slow diaphragmatic breathing and a nutritious diet work in tandem to keep our blood pH at a healthy balance, improving digestion, reducing our cravings, controlling stress and helping to maintain a healthy weight.

Increases oxygen delivery to cells: Carbon dioxide (CO₂ ) is not only a waste gas, but it also performs a number of vital functions such as offloading oxygen from our blood to be used by our cells and helping to regulate our blood PH levels. Breathing through our mouths means that we are not only taking in excess air, but also getting rid of too much CO₂. When too much CO₂ is removed from our lungs, blood, tissues and cells, it causes the haemoglobin to hold onto the oxygen, resulting in reduced oxygen release, thus a drop in oxygen delivery to our organs and tissue, impacting our energy levels, as our mitochondria need oxygen to generate sufficient energy.‍ 

Tools to practice optimal breathing

Experiment, and focus on your breathing for 1 day, and pay attention to your breath while doing different activities – working, resting, walking, exercising and sleeping; you will be surprised to notice how much breath we take through our mouth instead of our nose!

Then start with 2 mins, 2 x daily, increasing the time little by little, working towards 10 minutes daily to reap the benefits of the practice. Focus on longer exhales and shorter inhales which will signify to the body that you are safe, activate your parasympathetic nervous system and stimulate the vagus nerve.

Explore the following breathing methods

• Box breathing
• Nose breathing - Oxygen Advantage
• Humming (research shows that Nitric Oxide levels increase dramatically during humming compared with normal quiet nasal exhalation) 

Dry brushing

Dry brushing improves blood flow, delivering oxygenated blood to the whole body, assists with internal detoxification as it enhances lymph flow, and stimulates the nervous system by activating the c-tactile afferent nerves.

HOW OFTEN? ideally 2 - 3x per week

Make sure you choose a soft, natural bristle brush, and please note it is very important to brush with gentle strokes over the dry skin with a dry brush in the following sequence.

Dry brushing is a renown Ayurvedic practice that has been around for centuries and practiced by many other ancient cultures.

It is now being recognised as one of the simplest ways for effective self-care practices which helps to contribute to overall health and a heightened sense of wellbeing.

Dry brushing enhances our blood flow, and stimulates the nervous system by activating the c-tactile afferent nerves, leaving the body feel calm yet invigorated.

It involves ‘massaging’ the body surface by gently brushing dry skin with a dry and gently firm-bristled brush and performed in a particular sequence. * This allows for a thorough exfoliation without ridding the skin of moisture compounds (oils, fats, proteins) the way a hot bath or shower does.

The gentle friction of the brush (or combination of brushes) with combined pressure over various areas of the body boosts circulation, delivering oxygenated blood to the whole body, and assists with internal detoxification by stimulating the lymphatic system, enhancing lymph flow.

Dry brushing also helps with skin exfoliation and can assist with the breakdown of the uppermost layers of cellulite (toxins trapped in fat deposits). The lymphatic fluid then helps to flush these accumulated toxins and metabolic wastes, adding extra benefit of a smoother looking skin.

On its own, dry brushing is not a stand alone weight-loss strategy, however, it is a helpful self-help tool contributing to the body's optimal function and enhanced metabolic health.

*Recommended body brush

Liver Health: The organ which needs to be nurtured

Weighing approximately 1.4kg, our liver is one of the hardest-working organs in the body, responsible for more than 500 functions, hence it needs a lot of care and attention. By nurturing our liver, we will help improve our overall health exponentially.

Our liver is busy with:

• manufacturing bile to aid with digestion and helps to process digested food
• assisting with the breakdown of nutrients for energy production
• controlling the levels of glucose, amino acids and fats in the blood
• converting excess sugar, carbohydrates and proteins into compounds for later use, and synthesising fats such as cholesterol
• combatting any foreign infectious particles in the blood (including bacteria), helping to neutralise and destroy toxins
• storing vitamins, iron and other essential compounds
• manufacturing, metabolising and helping with regulation of numerous hormones including sex hormones
• manufacturing proteins and enzymes responsible for the majority of the chemical reactions within the body (blood viscosity, tissue repair etc)

...in addition to all the above, it plays a major part in our immune system health, and much much more...

Improving liver function

As we live in a toxic world where food and products are laden with chemicals, our livers tend to work extra hard, so support from our side will help lighten the load.

Like all our vital organs, our liver is designed to work around the clock non-stop, to keep us in homeostasis. We now know that none of our organs work solo, and are part of a 'team'. The liver is no different, and is part of the biliary system, comprising of the gall bladder, pancreas, small intestine, and the bile duct. If you had your gall bladder removed, this puts more stress on the liver, because part of the ‘team’ is missing, so, focusing on nurturing the rest of the organs on the 'team' is paramount.

Here are some key tools that will help support your liver health:  

• Staying hydrated - Hydration is really crucial for the detox pathways
• ‍Consuming more cruciferous and bitter tasting vegetables – these nourish your gut’s microbiome and help increase the production of Glutathione (master antioxidant). Examples of liver nurturing vegetables are dandelion greens, endives, Brussel sprouts, broccoli and cauliflower‍
• Reducing exposure to toxins - environmental toxins (cleaning and beauty products, garden pesticides, tap water) alcohol, medications etc. When toxic load increases, your liver workload increases. ‍
• Use castor oil packs - Research shows the numerous health benefits of Castor oil , which enhances liver detoxification and has anti-inflammatory properties.‍
• Infrared Sauna and Red-Light therapy are both effective detoxification methods which support liver detox and work on cellular level.
• ‍Colonic Hydrotherapy is a very effective way to enhance overall detoxification. It is recommended to only work with a registered Colonic Hydrotherapy practitioner, who may use specific herbs or special coffee, if appropriate for you.

Detox Pathways

Detoxification is one of our body’s many complex processes and involves the removal or neutralisation of toxins and other harmful substances. We have several detoxification pathways, which work together as a team to ensure proper elimination of these substances from the body.

The Liver is the central organ in the detoxification process, where liver enzymes initiate the breakdown of toxins, making them more water-soluble. This is followed by conjugation reactions where other water-soluble substances attach to the toxins, helping to facilitate their excretion.

The Kidneys filter the blood discarding these waste products. This filtration and subsequent urine formation are crucial for toxin elimination.

The Gut prevents the absorption of harmful substances, where fibre and other compounds in food bind to toxins, helping to eliminate them through faeces.

The Respiratory system removes volatile compounds through exhalation, which is important for elimination of airborne toxins and pollutants. 

The Skin is involved in detoxification through the excretion of certain substances in sweat.

The Lymphatic system also helps to remove cellular waste and toxins. Lymph nodes filter and trap harmful substances, preventing their spread.

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The effectiveness of these detox pathways depends on various factors such as movement, nutrition, hydration, stress and general overall health.

Lifestyle choices that supports these important pathways is therefore essential for optimal detoxification.

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A special mention: Lymphatic system and health

Our lymphatic system plays a major role in our overall health, and we can enhance its function manually.

It comprises of a vast network of vessels, capillaries and nodes, which all work together as part of our immune system. These carry the lymphatic fluid (lymph) helping the body get rid of waste, cellular debris and excess fluid.

The lymph nodes filter any collected waste, working in unison to make sure "clean" lymph is transported back to the veins that carry blood toward the heart. This is where lymphocytes (specialised white blood cells) kill the collected pathogens that might be present. In addition, our tonsils, thymus and spleen are also part of the equation, playing their respective roles in the function of the lymphatic, as well as the immune systems.

Our lymph moves only in an upward direction toward our clavicles and the neck, where it re-enters our circulatory system. Unlike our blood, which relies on the heart as a pump, the lymph fluid is dependent on our muscle contractions for its movement through our lymphatic vessels. This is why it is so important that we move and exercise regularly - to avoid any stagnation - as when the lymph flow stagnates, toxins can accumulate, which may lead to ill health and even disease.

Any movement, exercise and sport helps, however, the following therapies and activities are highly effective to improve the lymph flow:  Manual lymphatic drainage massage, Massage therapy, Water aerobics, Nordic walking, Swimming, and Yoga.

Yoga for healthy body function for easier weight loss

It is well documented that the practice of yoga asanas (postures) develops strength and flexibility, and positively impacts aspects of our physical, mental, and emotional well-being. The physical building blocks of yoga are the postures and the breath. Certain yoga poses are known to have a positive effect on the function of our organs, glands and body systems, optimising their function and regulating metabolism, hence it is considered an effective practice for a steady weight reduction.

For a short practice at home, the following yoga poses help elevate an overall sense of wellbeing, and enhance organ function. In addition, explore yoga classes near you, or enjoy online classes from the comfort of your home, and check which style of yoga is for you.

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While specific poses may target certain organs, it is important to note that yoga is most effective when practiced as a comprehensive system on regular basis.

1. Mountain pose into side stretches: Champions overall body awareness (interoception), posture alignment and balance; side stretches help to lengthen the muscles between the ribs and pelvis, including parts of the lower back, improving rib cage mobility and the expansiveness of the lungs.

2. Forward fold: Relieves tension in the spine, neck, and back, and stretches the hips, hamstrings, and calves while strengthening the thighs and knees. It keeps the spine strong and flexible, and activates the abdominal muscles. It also helps to calm the mind and soothes the nerves, which contributes to the reduction of stress, anxiety and fatigue.

Sequence: forward fold, halfway lift, forward fold, roll up, reach up, mountain pose - repeat sequence very slowly 3 more times - breathing in on the up, exhaling on the down.

3. Cat Cow: Improves flexibility and allows the body to relieve tension in the lower back and is also useful for sciatica relief. It increases the flexibility of the neck, shoulders and spine and stretches the muscles of the hips, back, abdomen and chest while softly stimulating the abdominal organs as well as the thyroid.

4. Downward facing dog: A stabilising position which strengthens the upper body - muscles in the arms, upper back and shoulders, while strengthening hands, wrists, and fingers. It opens up the back of the legs, and improves circulation.

5. Cobra: Stretches the muscles in the chest, shoulders, and the abdomen. The opening of these muscles stimulates the passages in the heart and lungs; it also helps to condition the spinal muscles, reducing lower back stiffness, and tones the gluteal muscles while strengthening the arms and shoulders.

6. Locust pose: Gently massages the abdominal organs, improves overall circulation and helps improve blood flow to the kidneys and other organs. It stimulates the autonomic nervous system.

7. Seated twist: Helps to stimulate the digestive organs, for improved digestion and elimination. Twisting the body compresses and massages the internal organs, improving blood flow and enhancing their function. This can help to relieve constipation and reduce bloating.

8. Butterfly: Stimulates several abdominal organs, contributing to enhanced digestion and promoting reproductive health. The pose also engages the kidneys, bladder, and ovaries, fostering increased blood flow to these areas.

9. Bridge: Strengthens back, glutes and legs while calming the body, alleviating stress. It stimulates the organs of the abdomen, lungs and thyroid, improving overall digestion, and is highly supportive for menopausal women and women suffering with menstrual pain. It is also helpful for asthma, osteoporosis, sinusitis, and high blood pressure.

10. Legs up on the wall: Intended to reverse and rebalance fluids, blood flow and energy. It supports the lymphatic and glymphatic systems, and boosts the immune system. It helps activate the parasympathetic nervous system - our rest and digest state - and relieves aching muscles, joints and swollen ankles and feet.

11. Savasana: Soothes the mind and reduces stress as it calms the central nervous system, releasing stress and muscular tension resulting is a deep state of rest.

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Here is a story to inspire

Nurture your Circadian Rhythm

To cope with the predictable daily change in light and dark, almost every living organism has developed an internal timing system or a circadian clock (circa meaning around, and dian meaning day), which is approximately 24 hours long.

Our ancestors believed that our day-night cycles were guided by external environment only - the light in the morning waking us up, while moonlight was a sign to rest and sleep.

In 1950, studies revealed that when subjects were cut off from the daily cycle of light and dark, they generated their own endogenous circadian rhythm in the absence of any external sunlight. They expressed a predictable pattern of prolonged wakefulness (about fifteen hours), paired with consolidated bouts of sleep (about nine hours), which concluded that ONLY an internal clock could be the reason for this predictable cycle.

Further research confirms that our biological rhythm is approximately one day (24 hrs, 15 minutes) so not precisely a ‘day’. However, the brain, with the assistance of our ocular light sensors, uses daylight to methodically reset our inaccurate internal timepiece each day, winding us back to precisely, not approximately, twenty-four hours. Scientists found that this is due to small cluster of cells collectively known as the Suprachiasmatic nucleus(SCN) which are located within the Hypothalamus – our Master Gland.

Each morning, bright light enters through our retina, sending signals to synchronise our master clock – the SCN. When the light resets the SCN, it sends hormonal signals to reset our clocks in the rest of our body.

Another study which started in 2002, has identified that every organ down to the cellular level has its own circadian rhythm, and thousands of genes turn on and off at different times of the day synchronising our various internal clocks. For example, our hunger and satiety pathways are circadian, so when synchronised, we optimise the nutrient flow and close the door when we are full, avoiding cravings and overeating. Our metabolism is also circadian, so disrupting it will affect the use and storage of carbohydrates, fat and protein, amplifying many chronic conditions including obesity. Cellular maintenance (repair, cell division and cell communication) is circadian, and our cells work together to repair, cleanse and rejuvenate in order to communicate effectively, which waxes and wanes throughout the daily cycle.

Our endocrine/hormonal system is also circadian as every organ and gland is responsible for secreting some valuable substance and each has its’ optimal window – so when we know the circadian rhythm for digestive juices, we’ll know when to eat to get the most benefit of our food. The liver and the gut clocks create their own circadian rhythms from a combination of SCN signals and the timing of our food intake.

All the ‘clocks’ work together harmoniously affecting our leading rhythms of metabolism, physiology and behaviour, which organise our life into segments of sleep, food intake and physical activity at specific times of day. These interrelated rhythms therefore form the essential foundations of our health and are entirely in our control.

We therefore function at our very best when our lifestyle is aligned with this perfectly designed inner rhythm. When one rhythm is disrupted, the others are ultimately disturbed, creating a downward spiral which, if sustained can lead to poor mental and physical health.

Why sleep is key for our master clock reset

The human body begins to get ready for the day the night before. At night, our body not only performs the necessary repairs, but our brain also consolidates experiences and memories, and sends out instructions to prepare for the next day. Hence, the changes that happen at night are critical to how we function, and insufficient or fragmented sleep disrupts our circadian code, impacting our health and performance.

What causes disruption to circadian rhythm?

Poor sleep patterns directly affect our hunger and satiety hormones ghrelin and leptin, both of which work to circadian rhythm. Hormone signal disruption makes us more prone to overeating because our brain does not receive either of these messages. 3 Studies have shown that a sleep deprived brain, or one exposed to bright light at night (incl all electronic screens), craves excessive calories that it doesn’t need, ultimately resulting in weight gain.

However, we also need to bear in mind that our sleeping patterns change with age - we are programmed to maintain at least a 9-hour sleep pattern as babies and a 7-hour sleep pattern for the rest of our lives. For a nine-year-old, the circadian rhythm would have a child asleep by around 9 p.m. By the time, the child has reached sixteen, their circadian rhythm undergoes a shift forward due to the rise of melatonin, and the instruction to sleep is pushed ahead by many hours. As a result, teenagers cannot fall asleep at 10 pm like adults, as their circadian rhythm cannot be coaxed into a change, and asking them to wake up at 6 the next morning will not give them time to complete their circadian cycle. Among adults, circadian rhythm takes a downturn post adolescence, and melatonin release encourages sleep at around 10 or 11 p.m. In contrast to adolescents, the elderly generally experience regression, leading to much earlier bedtimes.

^‍Most people attribute our sleeping habits to genetics – i.e., either we are morning risers or night owls. However, very few people have that genetic defect or mutation which changes the clock so profoundly that it becomes difficult to adopt new habits to correct it. This is when nurturing the body clock with better habits becomes critically important!

‍Understanding WHEN to eat

Even before changing WHAT foods to eat, changing WHEN to eat can be a game changer.

Knowing WHEN to eat is a super-powerful tool so we can keep our blood glucose and insulin levels in balance, which in turn helps to balance our sex hormones (oestrogen, progesterone and testosterone), as they are severely impacted by insulin surges, which in turn impacts the rest of our body chemistry, upsetting our metabolism.

Insulin Resistance

Each time we eat, signals are sent to our pancreas to make adequate amount of insulin to process the incoming nutrients. However, if we consume starchy, sugary, and carbohydrate laden foods on an ongoing basis (which cause glucose spikes), the pancreas will need to produce more and more insulin.

If the body has no respite and we continue eating foods which cause these glucose spikes, more and more insulin will surge through our body as the pancreas will keep on producing more insulin, until our cells cannot keep up with the overload and become resistant. The cellular insulin receptors simply shut down. Hence snacking all day long is the fastest way to becoming insulin resistant. 

*Women going through menopause are more prone to being insulin resistant and menopause can be a catalyst to insulin resistance. As oestrogen helps to optimise insulin, this advantage disappears through the menopausal phase, due in part to the reduction of oestrogen in the body. In addition, insulin resistance can exacerbate menopausal symptoms - especially hot flashes and mood swings.*

Intermittent fasting: Simple first step to regulate your insulin levels.

The first simple step to start regulating insulin levels is by small shifts in the frequency of your meals.

In a 24-hour period, there is an ideal time for fasting, and an ideal time for eating.

We fast when we sleep, which is generally a 6–8-hour window without food; however, it is not long enough for insulin levels to subside adequately, and it is not long enough to reverse insulin resistance. That takes time and effort...

Ideally, work towards the feast-famine cycling called intermittent fasting, where you fast (go without food) for 13-15 hours to regulate glucose and insulin levels.

Starting gently is recommended, and as in any training, consistency is key:

• Step 1: Push your breakfast for 1 hour later – when you first make this change, you might feel uncomfortable, but remember that your body is well equipped to handle this shift.
• Step 2: Once you master eating your breakfast an hour later, now push it by extra half hour, then two hours etc...Do this for approximately two weeks, until it feels easier.  
• Step 3: Keep pushing your first meal of the day to later and later, until it feels comfortable going without food for 15 hours.

It has been proven that adopting a lifestyle of intermittent fasting can reverse insulin resistance, improve memory, help with weight issues, slow down the ageing process, protect you from neurodegenerative diseases such as dementia, and slow the progress of autoimmune conditions and many more…

Contrast showers

Contrast hydrotherapy’ could be the easiest and most effective way to support our overall health, the health of our immune system, enhance the detoxification pathways, and regulate our hormonal system. All essential for effective weigh management.

HOW OFTEN? You can do contrast showers for managing stress as often as you like, depending on your preference and tolerance for temperature changes. Some find it beneficial to incorporate contrast showers into their daily routine, while others may choose to do them a few times a week. Listen to your body.

Start with warm water for three to five minutes, then turn the temperature down to cold for at least 20 seconds (building up to a full minute over time), repeating the cycle three to five times, each time increasing and decreasing the temperature from hotter to colder, but please make sure to always end on cold.

‘Contrast hydrotherapy’ has been gaining popularity in recent years due to the numerous health benefits it offers and could be the easiest and most effective way to support our overall health, our immune system, detoxification pathways, stimulate our metabolism and regulate our hormonal system.

By alternating between hot then cold water repeatedly, we change our body temperature from hot to cold and back again several times.

The blood vessels dilate when exposed to hot water, pushing the blood to the skin’s surface. The cold water induces the blood vessels to constrict, causing the blood to go deeper into our vital organs - a natural reaction trying to conserve our natural core temperature.

This vasoconstriction and vasodilation promote better blood circulation and stimulate the lymph flow and our internal organs' function. Better circulation enhances the innate healing mechanism, as oxygen and nutrients are transported around the body more effectively, supporting the maintenance of all our body systems down to the cellular level.

The contrast in temperature also helps to increases the activity of disease-fighting immune system cells, and with the assistance of our lymphatic system, eliminate harmful toxins and other metabolites from our tissues, which often contribute to hormonal disruptions and imbalances.

In addition, when we sleep, our body temperature lowers, so contrasting showers are beneficial before bedtime to signify to the body to start the temperature lowering process, so we can relax into a nourishing night's sleep.

Fascia and Health

Fascia is a connective tissue which surrounds and supports our muscles, bones, organs and other structures within the body. It forms a continuous, three-dimensional spider-like web that penetrates and surrounds every muscle, bone, nerve, blood vessel and organ, creating a complex network throughout the entire body.

Fascia provides the structural support for the body, helping to maintain the shape and integrity of the body's various components, while acting as a shock absorber, protecting organs and tissues from impact. Fascia is rich in sensory receptors, contributing to body awareness and proprioception - the ability to sense the position and movement of the body, and transmits mechanical tension and force generated by our muscles, allowing for coordinated movement and function. It also serves as a communication network, influencing the function of different body parts through its interconnected nature.

Fascia is primarily composed of collagen, elastin, and a gel-like ground substance. The collagen fibres provide strength and structure, while elastin allows for flexibility. The gel-like ground substance is part of the extracellular matrix - a complex network of molecules that fill the spaces between cells and provides structural support to tissues. It is made up of water, electrolytes, glycosaminoglycans(GAGs), and proteoglycans.

GAGs are large molecules that attract and bind to water, and Proteoglycans are macromolecules that consist of a protein core and GAG chains. These contribute to the gel-like nature of the ground substance, and help maintain the structural integrity of the fascial matrix.

Three types of Fascia:

Superficial Fascia: Located just beneath the skin, it connects the skin to the underlying muscles and allows for mobility.

Deep Fascia: Surrounds and separates muscles, forming compartments and providing structural support.

Visceral Fascia: Wraps around and supports organs, helping to maintain their proper position and function.

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Myofascial System

The myofascial system is the interconnected network of muscles and fascia. Dysfunction, injuries and tightness in the myofascial system can restrict optimal blood flow, lymph flow and constrict nerves and neurological pathways, inhibiting proper nervous system signalling, and may contribute to issues such as pain, limited range of motion, and symptoms associated with postural imbalances.

Healthy fascia is essential for optimal health, movement and function. Restrictions or adhesions in the fascia affect not only flexibility, joint mobility and overall movement patterns, but overall health as well.

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Improving fascial health

Manual therapies such as Shiatsu, Massage therapy, Myofascial Release Massage, Physio Therapy (hands-on) and Rolfing are aimed at addressing any fascial restrictions and improving overall tissue health, mobility and a greater sense of wellbeing.

Activities such as yoga, yin yoga and stretch classes help to improve fascial health and overall wellbeing.

Self help practices such as foam rolling, self massage, abdominal massage and stretch exercises are a great way to maintain a healthy fascia, and generate that feeling of easy sense of wellbeing.

Understanding Resistance Exercise

One thing is absolutely clear – we need to keep active and strong if we want to keep lean, healthy and age well. Resistance training has proven to be very effective to achieve all of these; and the beauty is - it is never too late to start! 

Key areas that motivate people to exercise:

‍·    Weight loss and weight maintenance

·    Strengthening muscles and bones 

·    Reducing health risks – mental health/medical conditions

·    Functionality, mobility, ability to do daily activities

·    Longevity, enjoying activities and family time in a healthy state

And all of these are interconnected. 

Weight Loss is the most common reason for people taking up exercise, and considering resistance and strength training can accelerate the results. However, for a healthy and sensible weight reduction, one needs to consider how one arrived at an overweight scenario, as this is highly individualised. It could be a gradual over-consumption of food due to carbohydrate addiction and insulin or leptin resistance, chronic stress(which fuels insulin levels), hormonal changes (i.e.: menopause, fertility treatments), as well as life changing experiences such as motherhood or illness and taking chronic medications; or a combination/accumulation of several or all of these.

No matter which, metabolic health gets compromised and ResistanceTraining on regular basis can help. 

The benefits of exercise: 

·    Enhances metabolism, optimising energy use

·    Manufactures hormones such as growth hormone (GH), testosterone, dehydroepiandrosterone (DHEA)and dopamine

·    Produces endorphins – neurotransmitters termed as the ‘happy hormones’ resulting in a feeling of happiness and greater self esteem

·    Improves muscle mass 

·    Creates defined muscle tone

·   With challenging resistance training, you may experience ‘afterburn’

The afterburn effect, officially known as post-exercise oxygen consumption (EPOC), is a physiological reaction to intense physical exercise and sport which allows the body to expend more calories for several hours after coming to rest.

Hormonal changes 

When we exercise and enter the cardio zone, after approximately 10 minutes, our body starts releasing the following hormones: dopamine, the growth hormone (GH), testosterone, and dehydroepiandrosterone(DHEA). The effects of these hormones can offset some age-related endocrine changes, and therefore minimise some functional decline.

GH and DHEA help to lower cortisol levels, which are often elevated due to stress (which contributes to higher insulin levels), and in adults, GH is vital in cellular repair, rather than developmental growth. In addition, exercise releases testosterone in both men and women, so it needs a special mention for menopausal women. Lower testosterone levels are known to contribute to menopausal symptoms; however, studies reveal that with regular exercise, symptoms are significantly reduced, and strength, drive and focus increase considerably.

Consider using a fitness tracker to keep tracking your cardio zone and measuring it according to your age is a good idea, because as we get older, our Cardio Zone lowers.

Please check the chart and see that your cardio zone is at 85%of your efforts.

One can easily achieve a cardio zone by walking up hills - Just try to keep the same pace for best results.

Strength

This is an area of major importance, as Sarcopenia - the gradual loss of muscle mass and strength - is a natural part of the ageing process, and various factors contribute to its development. These include hormonal changes, decreased physical activity and inadequate nutrition.

Often, when on a weight-loss programme, many people reduce their daily food quantity, which may deprive them of vital nutrients necessary for maintaining good muscle health and the ability to exercise effectively.

Resistance training helps to increases muscle strength as one works against the force of the weight. 

Different forms of resistance training include using free weights, weight machines, resistance bands and even your own body weight. However, it needs to be challenging! …Which is personal, as what might be challenging for one person, may not be very challenging for another. 

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Dawn Skelton, in her work on 'Falls Prevention' makes a key point: Even a frail person can achieve their ‘challenging’. 

‍She states the importance of the following:

·    Overload – a greater than habitual stress or load on the body is needed to induce adaptation

·    Specificity - responses to training are specific to the stimulus induced by the exercise

·    Progression – a gradual and systematic increase in stress placed on the body is necessary, to induce continual training adaptation over a period oftime

·    One needs to feel the muscles warm and tense to capacity to realise a training response on the muscles being exercised

·    10 reps just won’t do it! It needs to be challenging!

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It is also important to vary exercise routines to avoid the delayed onset muscle soreness (DOMS) - the stiffness and pain one feels between 24 and 48 hours after high-intensity exercises which the body isn’t accustomed to. DOMS is part of the process of building muscle, and as we need to build muscle to combat muscle loss, we should experience DOMS to a degree... 

The science behind DOMS is that the muscle fibres break down for new cells to regenerate. This autonomous repair mechanism needs protein to achieve this, so please ensure to eat some form of a protein snack 20– 30 mins after exercise. This time window is important! A small tub of natural yoghurt, a hard-boiled egg, a handful of almonds or such like will suffice.

The following body-weight exercises are very effective:

Squats /deep squats/ lunges / press-ups / burpees / single leg squats / side plank dips

As an example, take deep squats and observe: Can you lower your squat to the floor and reach a comfortable position with your feet flat to the floor? Now stand up imagining that a wall is in front of you, so you need to rise up without bending forward. Your quads will feel this after only a few reps.

Weighted exercises that will challenge you further:

Farmer’s walk (carrying weights e.g. heavy buckets, dumbbells) / deadlifts/ kettlebell swings/ pressing (pushing) weights overhead or upwards when lying on your back. 

Exercise machines at gyms tend to focus on muscle groups, so when training at the gym, bear in mind to exercise your body evenly, using all muscle groups. There is a myth and certain amount of fear about lifting weights, and many people avoid it altogether; so, let’s challenge that myth, as weights are amazing tools to get us stronger, leaner, and healthier. 

As an example, let's focus on a simple exercise called the ‘deadlift’. As a personal trainer, when I ask beginners if they would like to deadlift a 40kg bar, I often get a look of horror! However, if I relate to everyday life and their natural lifting ability as they carry shopping bags, suitcases, children, pets and various other items which can be equally as heavy...(and I would probably cringe at the techniques used to cope with the tasks!!)

The key difference is that a gym bar has evenly distributed weights, a shape that doesn’t scrape the legs, and clients are being taught the correct technique to perform the lift. Even a scary looking Olympic Bar with weights raises the bar to the correct height in order to achieve the correct technique.

Weightlifting uses our big muscle groups, mainly the posterior chain, but the whole body is challenged. It is ideal for improving muscle mass, bone density and achieving the cardio zone (hormone release) without running or fast movements.

Technique is of the utmost importance however, and one can really feel the difference when the technique improves. 

In kettlebells training, many exercises include some movement, and the momentum both challenges and eases the control of the actions. 

Weightlifting and kettlebell training engages the whole core, in contrast with isolating the abs as in sit-ups. 

It is also a great opportunity to transfer the weightlifting principles to everyday life: 

Challenge yourself, make Progress, be Specific - focus on the task at hand, Rest and Recovery, Nutrition and Hydration. 

Can we control sarcopenia as we age?

The answer is YES!

‍The image illustrates how lack of exercise can decrease the muscle mass. Each image shows similarly sized upper legs, highlighting the healthy muscle mass in triathletes, despite their age difference, compared to the diminished muscle mass surrounded by fat. 

In a nutshell, exercise is paramount for our vitality, and should be enjoyable, so when choosing the type of training todo to keep yourself strong, active, and healthy, it is important to find something that you like. This will hugely affect the chances of keeping up your exercise regime long-term. 

Working with a personal trainer is advisable(especially if you are a beginner) in order to learn the correct techniques and has proven to be highly effective for accountability and motivation to keep going. 

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Fiona Cath

PersonalTrainer for strength and longevity