Here are some tips from ‘under the hood’ from my 6 week health coaching programme. We are into week 4 of the current block and the next block commences July 29th at 7pm! Jump in here to lock in your space. Want to know more?
Book a call with Rich to discuss the finer details here:
My Top 10 Sleep Tips (in no particular order):
- Get natural light into your eyes every morning.
- Move daily – this will help create physical tiredness.
- Aim to stop drinking caffeinated drinks from around midday.
- Find an end-of-day wind-down routine that works for you.
- Block blue light once the sun goes down, filters or glasses help.
- Aim to stop eating 1–2 hours before bedtime.
- Plan consistent bed and wake-up times each day (7 days!).
- Keep your bedroom between 17–19°C.
- Don’t lie there if you can’t drop off – get up and try again later.
- Block out all light in your bedroom; light is a major disruptor.
Nutrition
When approaching nutritional changes, it pays to start slowly and change one thing at a time. This way, you’ll know which change has the biggest impact and can double down if it’s worthwhile.
Look to move towards a nutritional intake that is:
- Natural
- Whole
- Unprocessed
Begin by removing as much processed food from your routine as possible. Aiming for the 80:20 rule can be helpful, around 16 or 17 meals a week are healthy, while the remaining meals allow for a little indulgence so you don’t feel too restricted.
Assuming weight loss or control is your goal, you need to be in a calorie deficit, meaning you’re burning more than you’re consuming daily.
A simple way to begin is by raising awareness of your current habits. Track your food intake for a week or two. I recommend using the MyFitnessPal app for this. Adjust as you gather more data.
Movement
“We don’t stop walking because we get old, we get old because we stop walking.”
Never a truer word spoken. The principle of “use it or lose it” is absolutely true.
From around age 30, we start to lose muscle mass, around 10% every 10 years. This muscle is essential for keeping our metabolism running well, and movement plays a big role in maintaining it.
WHO Activity Guidelines:
- 150 minutes of moderate activity per week (e.g. walking), or
- 75 minutes of vigorous activity (e.g. running)
- PLUS strength training, using weights or your body weight, at least twice a week.
Movement really is medicine. It helps manage blood sugar, mood, stress, cancer risk, and much more.
It can even reduce all-cause mortality by up to 50%. That’s massive.
Bottom line: Get out there and move and do what you love most.
Gut Health
When it comes to wellbeing, many people overlook the power of gut health in warding off illness and bugs. But when we prioritise it, the results can be incredible.
A great starting point is the Bristol Stool Chart. Google it to see where you currently sit, ideally, your bowel movements should be a type 3 or 4.
If you’re not there yet, it may be time for changes:
- Adjust your nutrition
- Reduce stress
- Cut back on alcohol or caffeine
Time-restricted eating can also help your gut heal. Try creating an 8–16 hour window without food to give your digestive system a break – just like a motorway, proper maintenance can’t happen while it’s in use.
Mindfulness
It’s fair to say our attention spans have dropped significantly in recent years. Smartphones and other devices are largely responsible – so what can we do?
Take moments during your day to consciously be mindful. This might be during your morning coffee:
- Savour the taste
- Listen to the birds or the traffic
- Notice smells
- Feel the warmth of the cup
- Tune in to your senses
You don’t need to sit cross-legged and hum, mindfulness is different for everyone.
Just bring a moment of calm into your day. Make it a non-negotiable, especially if your life is busy and full-on.
Habits
Habits are tricky because they often run on autopilot. When it’s time to change, it can feel hard. That’s because our brains store repeated tasks, like driving, in the subconscious to save energy.
We often know what we don’t want, but can’t clearly express what we do want. That’s the key, move towards something meaningful.
Habit Change Tips:
- Start small: floss just one tooth a week.
- Anchor or habit-stack it with something you already do (e.g. brushing your teeth).
- Link to an emotion: imagine how strong, healthy teeth will benefit you in the future.
- Repetition: keep it up and build slowly (add a tooth each week!).
- Celebrate your wins: a simple pat on the back goes a long way.
6-Week Coaching Programme
Over the course of six weeks, we delve into these six topics in more detail and give you time to incorporate them into your life.
There’s ongoing support and accountability check-ins to see how you’re progressing, with opportunities to adjust as you go to help you hit your goals.
If you enjoy the group environment, you can repeat another 6-week block (there are 4 per year), or you can opt for more individualised 1-on-1 coaching.