1. Get off your phone, laptop or stop watching the TV 1 hour before bed at the latest.

The blue light will block the release of melatonin which is a trigger to the brain to trigger a sleep state.

2. Get light exposure as soon as you wake.

People don’t realise that your light exposure in the morning can impact sleep at night.

Light is a trigger for a wakefulness state. Thus more light in the early part of the day, low light after dark is best.

3. Don’t consume Caffeine after 2 pm

Caffeine has a half life of 5 -7 hours thus, if you drink coffee late afternoon, you’ll inhibit your body making melatonin, disrupting sleep.

4. Don’ t Nap after 3 pm and keep naps under 1 hour

This is due to the daily rhythm of the body, napping too late or too long will disrupt sleep.

5. Don’t drink alcohol within 3 hours of bed

You’ll fall asleep ok but it will wreck your REM sleep and deep sleep which is responsible for restoration.

6. Increase physical exercise

Many people believe 3 x 1 hour gym sessions is enough. In fact we get our clients to cut down on their gym and replace with daily walking.

This helps to build a resilience of the body and calm the nervous system, then we add exercise back in.

7. Ideally eat meals in a 12 hour window or less

Studies show that mitochondrial health (your cells batteries) are healthiest in a feeding window of 9-12 hours.

8. De-stress

Mental and emotional stress will send you into your sympathetic nervous system and that will trigger cortisol. That blocks melatonin and therefore sleep.

Furthermore, you can do this via deep breathing or journalling etc.

9. Have consistent food times

People that have irregular meal patterns struggle with poor sleep due to miss management of blood glucose.

10. Hydration

Poor hydration leads the body into an emergency state. Thus triggering waking.

11. Increase Nutrient Density

Many people we work with are low in essential nutrients that can be gained form eating more good quality foods.

12. Check your HRV (Heart Rate Variability)

People that have LOW HRV have all sorts of issues calming down and thus this will trigger poor sleep.

13. Inflammation

Many people have unidentified inflammation issues like bacterial, parasitic, fungal, viral and fungal infections. It’s very important make sure you get tested as this will cause disruption in the sleep department.

I could write a very long list but if you were to commit to the above, your sleep would improve, for sure.

Did this help?

It’s no surprise we are seeing things like studies done on Herbalife and their products with scary findings.

The most recent, linked the use of Herbalife to liver failure and found traces of heavy metals, toxic compounds and pathogenic bacteria.

Now, I don’t think the ‘original’ idea of the founder was for it to end up this way.

Yet, it has.

When I consider the health industry, I actually right now see it as a ‘reactive’ industry.

A study (whether good or rubbish) is released implicating a certain food – then the next week there are ‘supplements’ to help.

It’s a crazy scenario in my brain!!

Yet with all this reactivity, things are getting worse.

Lifetime expectancy went DOWN for the first time in our modern world.

With all this money we spend on ‘research’ for things like heart disease, cancer and such like…

You would think we are getting closer.

Truth is, we are not as the answer is very much under our own noses.

Yes, you are born with genes, you inherit many things from parents.

Ladies can thank mothers for their little cellular batteries (mitochondria) which dictate your energy and so on.

Yet this is a TINY piece of the puzzle.

You could argue I got the dregs of the gene pool.

Born with spinal deformation, HLA genes that triggered to set off an autoimmune disease…

A brain tumour.

You’d think I’d have a right to moan, right?!

Yet, here I am 10 years free of ANY and all illness.

How so? Firstly.

I spent 10 years, studying, researching and applying changes to my life.

From my mind to my body.

I pride myself on going pretty deep.

Those that get me speaking on health can attest!

But I haven’t to date found a ‘quick’ way to restore years of poor choices and believe me I’ve tried them all.

From shake diets to apple diets to cabbage soup diets to fasting etc

Yet let’s be honest NONE of them are set up to be long term.

What I teach is not a ‘fix’ it’s the fundamentals of health at a biochemical and cellular level.

Do all the ‘lymphatic drainage’ you want or ‘fix’ the digestive system or try to balance hormones…

Yet understand this…

A system is made up of organs, organs are made up of tissues and tissues are made up of cells.

Trillions of cells.

If we do not know what is creating imbalance in the cells, it’s all reactive work.T

ake bruising easily – we can easily point to Vit C deficiency.

So you take a few grams a day over a month.

What if it doesn’t get better?

Or what if it does but when you come off the supplement, it comes back.

Have you learnt anything? No.

My view is to understand why a deficient pathways would occur.

That’s where

• Environment
• Food
• Deficiencies
• Genetics
• Sleep
• Stress
• Radiation

To name a few have to be assessed!

If you’d like to to get in touch with us or find out more click here

1. Irregular meal timings

Your body works on very specific ‘clocks’, thus meaning its used to secreting hormones / enzymes at specific times, thus when you have erratic meals you can put the body in ’emergency’ as it wasn’t expecting food. This puts pressure on your bodies ability to burn fat.

2. Poor Sleep

This will 100% screw your weight loss and lead you to high cravings, poor mood and weight gain.

Its essential that the first 4 hours of your sleep are the best as that’s where you make up for the ‘debt’ of the day. If you go to bed at 12pm or after this can’t happen.

3. Not listening to your body

Many ladies believe that ‘more is better’ when it comes to exercise. WRONG.
that’s just the basic level fitness industry telling you that. When we use real science you actually can do LESS and get more weight loss. We just have to track your recovery.

4. You haven’t accepted where you are

This is crucial. Most of you are rushing away from the ‘pain’ you feel of your current situation

Thats why we use the A.R.A. Method to help you release the past anger, shame and guilt associated with the current situation. You will never be happen in your body if you can’t be happy with it now.

5. Hydration

Not just drinking more water like the fitness industry tell you, but proper cellular hydration. This comes from ionic trace minerals and food you consume.

Poor hydration will freeze weight loss.

6. Inflammation

So many that come to us have gut issues, diabetes and other metabolic issues. These are messing up crucial pathways in the body and make weight loss much harder.

In our 12 week program we address inflammation because honestly, most people struggle with some, even if its a niggly long term joint injury.

7. Circadian Rhythm

Think of this as the master switch to all your cells. When its off, you are off.

That could be mentally or physically.

Your circadian rhythm is regulated by light, food & movement. Making sure they are all at the correct times is vital.

8. You continue to reinforce a story that doesn’t serve you (without even knowing sometimes)

This might be putting yourself down around friends or family, it might be when you look in the mirror or try on clothes.

This has to stop.

9. You believe restriction is needed to get results

Most ladies are so used to restrictive diets that if they see something that isn’t that, unconsciously dismiss it.
Its important you get over the ‘it has to be paleo, vegan, keto to lose weight.’

10. You believe will power and motivation will be enough.

Nope, not even a little bit.

In our programs we teach the basics of why trying to change a behaviour is pointless if you don’t understand the deeper unconscious trigger.

Think about how many times

you have tried different diets, exercise regimes or protocols,

Now think of how many you fully followed through on…

Not a lot right?

Unless you can unlock your subconscious and get it on side, it’s only a matter of time before a trigger (excuse) comes along to derail your efforts.

So there you have it, 10 reasons that MOST ladies we work with are not addressing before they join us.

I could write 20 more but if you committed to even HALF of the above you would kiss goodbye to the struggle and allow it to be easier.

And, if you want to let the inner slim version, the truest, happiest and most purposeful version of you out.

We have just 8 spaces left on our 12 week WOW program, striating next week.

If an approach is sold to you to involve no active learning or challenging what you currently believe to be true, how will you know what to do when results slow or stop.

I like the ‘keep it simple’ approach but are we over doing it.

I mean, if it was working surely mental health numbers would be better, chronic disease lower.

Right?

Now, I am a science and spiritual dude and I love the geekery associated with it yet you don’t need a biochemistry textbook or some spiritual texts from 3000 years ago lodged in your brain.

I truly believe to have a better quality of life…

You get to practice the following and improve the following.

• Mindfulness

• Eat food that serves you (no pain / discomfort)

• Unbroken sleep

• Move your body

• Hydration

• Stress

There are a million ways to Rome and it’s important you pick METHODS that you feel serve you long term and can sustain.

Sure, I’ve helped people with things varying from colds to cancer but we always start with the above!

Note: If you have chronic illness and someone sells you a cure, be careful, very.

There are many things that reduce symptoms quickly like correcting the above, that doesn’t mean healed. It means improvement.

The body over time adapts and changes and what was a positive change to start can end up causing issues longer term.

That’s why I’m a fan of YEARLY testing to ensure we are not missing early signs.

It’s also why I never put all my energy in one approach whether it be dietary or otherwise.

Critical thinking is required in this day in age.

I’m doing my best personally to continue the learning journey from advanced biochemistry to more eastern medicine.

(I’m a geek for answers.)

If you would like to understand yourself and health better then get in touch!

if you have had testing done that you don’t understand or have started to action but see little to no results, I can help make that clear too

My sleep used to be 53 out of 100 and I’d get less than 20 minutes deep sleep a night.

Here’s what I did to now average over 80.

1. I stopped eating my last meal within 3 hours of bed.

2. I started tracking my HRV and adjusted my training based on recovery.

3. I use blue blockers 2 hours before bed.

4. I get most of my activity in the first part of the day

5. I balanced my blood glucose better.

6. I fixed underlying inflammation issues.

I found it so strange that for so many years I could fix even the worse sleep in clients…

…we’re talking 13 year insomniacs but for some reason I still missed some pieces.

Well, they do say we are a work in progress.

However, the difference in how I feel now is night and day.

I used to wake up panicky for no reason, I’d need coffee to get focused.

I’d have to train hard to lift my mood and energy

Now, It’s easy, I wake up rested and ready to go.

Sure, it’s not always perfect but it’s 95% better.

This doesn’t just help me, it means I’m a better husband,

A more present coach,

And I make way sharper decisions.

I also get done in 2 hours what used to take me days.

If you’d want to have the same for yourself,

Join us for our fix your sleep workshop this Thursday.

It’s just £47.

P.S I’m that sure you’ll love it, I’ll refund you of it doesn’t live up to my own high expectations. Fair?

P.P.S we have also decided on a bonus pop up group to help get all your questions answered after the workshop too. Join over 30 people that are already in Contact us for details

So far, here’s the biggest trends for me…

DIET

The diet I am on due to previous health issues is ketogenic (which is tough to get right, I’ll speak about that another time).

Thus, my blood glucose as you can imagine doesn’t get crazy spikes or is elevated much at all.

Cognitively, I function best around 4.2 – 4.4 as my readings and 4.2 is my weekly average.

On Sunday I had my first ‘carb’ up day in 4 weeks to see how my body would respond.

I was very active that day (18k steps & rollerblading) so I didn’t just sit on my arse.

That said, I saw big elevations in my blood glucose and they stayed above 5 the whole day and night.

What’s interesting is the next day I still was hitting above 5… even going back to keto.

So, it’s not the day you go off plan that affects us, it takes time to bring the body back in line after.

Next,

SLEEP

When I get great sleep my blood glucose is stable.

One night I had a rubbish sleep for some reason and blood glucose again has hovered around 5.

Next,

ALCOHOL

I have been drinking low residual sugar wine when I have drunk (as its my favourite) and notice next to no difference with 1-2 small glasses of wine.

Its been an awesome learning experience in just 8 or so days and can see exactly what helps and hinders my body.

It also shows me why sleep is so important.

Imagine getting sub optimal sleep every night and what it does to blood glucose management, brain health and weight gain etc.

So, I’ll keep reporting back to you all