Life is busy. 

You get one hour a couple times a week or a month with your client. You want to educate them, inspire them, facilitate behavior change, and most of all, keep them coming back because you get them results!

No wonder that single hour (and the weeks and months and years) pass in a blur.

Now more than ever, it pays to be precise. 

Luckily, the information age has us covered.

As health professionals, we have access to more information, a broader range of research, and more technology than ever before. 

But we seem to have less and less of the biggest factor: Time.

How do we sift and sort through thousands of articles, research papers and reviews of technology to find the precise plan for the person in front of us? Especially when that person will change in an hour?

Luckily, you are well-versed in your industry juggling act and have perfected your technique.

Wouldn’t it be great to step-up your game while freeing up your time?

That’s where precision health comes into play.

Think of the next client on your schedule.

Now imagine that client was your best friend. (Maybe they are! Lucky you!) Chances are you would know whether to hit the floor immediately or grab a cup of coffee and settle in for a chat first. You would automatically alter the pitch, cadence and flow of your voice to match the way they hear you best. You would know which way to adjust the thermostat for their comfort. You might pull up that article you read or share a motivational post to set the tone for your session.

Basically? You would be miles ahead of the game, working to accommodate exactly what they need from you to optimize your time together. 

Welcome to precision health!

Precision health lets you know your client on a deeper level even when it is their first time in your consultation room.  

What does that mean?

Let’s take a look at  movement. From heavy weight lifting and marathons to a simple walk in the park, we know moving the human body is essential to good health.

The question is, how do we get people to move?

That involves a few steps.

You want to educate your clients to get them to take action, right?

Some clients need facts, figures, statistics and details dumped on them text-book style, while if you did that to another client, they would suffocate under the weight. Some won’t hear you unless you get them started on the treadmill first. Others won’t hear you if you don’t close the door and put on ambient noise. Some want rapid-fire, others want to hear about your family first. 

Once you get your clients moving, now you want them to keep going.

Some clients want to send you selfies twenty times a day just for your thumbs up reply, others adopt the don’t-call-me-I’ll-call-you method. Some need to see the big picture, know precisely where your work together fits, and track their progress every step. Some need a friend, or a bevy of them just to walk in the door. Some need three-weeks notice if you’re going to change their plan, while others expect something new each time. You know that exact line between too much challenge and not enough. 

Once you have them moving and have that momentum, you need the results to follow. 

This is where all your experience and skills coalesce. This is where you’ve pinpointed the goal, charted your course and made those crucial adjustments to ensure success. By far, this is where the majority of your time is eaten up. This is where knowing your client on a biological, psychological and physiological level saves you time and effort. 

Gone is the guesswork. 

You know when your client works out in the morning, whether they will have all-day energy or be more insulin resistant. 

You know if your client is more likely to put on muscle or lose precious muscle during endurance training. You know whether lifting heavy weights overhead is essential or possibly detrimental to their physical body. 

You know precisely how to use exercise to recover sleep cycles. 

This is all knowledge that you gather over time, assuming your clients stick with you long enough. 

How efficient could you be if you had it instantly?

How much time would it save you?

Precision fitness is fitness for the future. The melding together of time-tested science, practical application and cutting-edge technology culminates in efficiency and effectiveness for both you and your clients. It’s an easy way to expand your client base, maximize your results and have more time on your hands.

And who doesn’t need more time?

Learn more today.

References:

https://academic.oup.com/jcem/article/104/11/5217/5519298

Saeed Reza Toghi-Eshghi, Jane E Yardley, Morning (Fasting) vs Afternoon Resistance Exercise in Individuals With Type 1 Diabetes: A Randomized Crossover Study, The Journal of Clinical Endocrinology & Metabolism, Volume 104, Issue 11, November 2019, Pages 5217–5224, https://doi.org/10.1210/jc.2018-02384

https://www.researchgate.net/publication/230749137_The_effect_of_load_on_biomechanics_during_an_overhead_lift_in_the_WorkHab_Functional_Capacity_Evaluation

Allen, Jaclyn & James, Carole & Snodgrass, Suzanne. (2012). The effect of load on biomechanics during an overhead lift in the WorkHab Functional Capacity Evaluation. Work (Reading, Mass.). 43. 10.3233/WOR-2012-1386. 

https://journals.physiology.org/doi/full/10.1152/ajpregu.00355.2002

Exercise elicits phase shifts and acute alterations of melatonin that vary with circadian phase

Orfeu M. Buxton, Calvin W. Lee, Mireille L’Hermite-Balériaux, Fred W. Turek, and Eve Van Cauter

American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 2003 284:3, R714-R724   

From alert to tired, clear to foggy, motivated to sluggish. The function and behaviour of your mind is a clear and ever-present indicator of your body’s response to the world around you, but in these cases in particular your food. The foods you consume directly and indirectly change the function of your brain, which can influence how you work, perceive people around you, your patience and general resilience.

Not eating enough of the right things can create deficiencies which alter critical pathways needed for sharp thinking in your brain. Inadequate macros can leave your brain tissue on empty (carbs), unable to repair (essential fatty acids) or without key nutrients for neurotransmitters (amino acids). Too much of the wrong thing (processed sugar, high fat, high calorie non-nutritious processed foods, irritants/allergens) can cause inflammation, blood sugar and blood fat spikes which short term can send you on a rollercoaster of mental energy. Food contents, nutrients and fibers change your gut microbiome which has a powerful link with brain function, mood, mental health and energy levels. Then even old faithful ‘caffeine’ creates whole system changes that quickly alter your mental state for better, worse and everywhere in between. 

Another way of saying it is that the right foods enhance your mood, mental function and zeal, while the wrong foods will cause pain, discomfort, inflammation or a reaction that DISTRACTS your brain and makes it tougher to stay focused.

Drawing from the knowledge the scientific world has now, it is very clear that it’s not about whether a food is ‘good’ or ‘bad’ persè, it’s about whether it is good or bad for the INDIVIDUAL, because we are all different. 

Based on a number of factors captured by the Shae HealthTypes (genetics, hormones and developmental pathways, current state of health and stress) we all have some differences in what is likely to have great, and/or very negative effects on our mental function. Knowing these differences in metabolic pathways and organ function allow us to be more specific with nutrients and foods that are going to have the most positive impact on our mental function faster.

Lets have a look at how food affects brain function differently, in different people.

The Sensor

Sensors typically have lower BMIs, have difficulty thermoregulating (due to low muscle and fat mass), and are particularly impacted mentally by the cold. Warming their body from the inside has an immediate and positive impact on mental clarity and focus. Make sure their meals are warm when eaten, include warm drinks throughout the day, whereas cold foods will genuinely DISTRACT their mind and reduce their mental output.

The Crusader

Crusaders are likely to have heightened use of their pre-frontal cortex due to the way dopamine influences them to be highly goal oriented, and thrive best when a good supply of nutritious laden carb-rich foods are provided for ongoing mental performance around every 2-3 hours. However, when a crunch is added to the food, this can increase their attention and focus through some fascinating feedback loops. Crunchy carbs can dial them right back in to better focus when fatigued.

The Activator

Activators have a brain that is designed for high intensity activity, a good supply of amino acids. Animal proteins provide the building blocks for the right balance of neurotransmitters that support this activity, but also keep their glucose levels stable, supporting focus as well. Rather than being distracted and searching for their next meal (they are likely to get hangry), these foods satiate and stabilise. Deliver these foods straight after exercise for even greater mood stability and performance.

The Connector

Connectors have a body and brain that requires variety. Generally they thrive with an omnivore diet, but this intake needs to have change and new tastes to satisfy this need for variety. They do well with a jolt of energy from fresh fruits, preferably with a low GI profile so it doesn’t spike them too much. Citrus fruits are often great for this purpose. It provides energy, great flavour and quality nutrients to stay focused and not get distracted looking for something new to do. Get the variety from the food to maintain focus on the task!

The Guardian

Guardians develop with a greater incidence of insulin resistance, and are more sensitive to spikes in glucose. To support this, being semi-fasted through time-restricted eating is one of the best ways we’ve seen for Guardians and will also help to improve their focus. Generally a very light dinner and tripling vegetable consumption through the day makes a very fast and important difference. Alginates – a biocompatible polysaccharide combined with sodium found in seaweed and algae constrict the stomach and contribute towards feelings of fulfilment, which can support a Guardian when attempting to lower their meal frequency. 

The Diplomat

Diplomats are in their best mental state when they are calm, and enjoying the day with a well laid out schedule. Great serotonin production system wide is very important for this. Similarly, they are more influenced by the health of their gut more than other types. A good dose of magnesium rich leafy greens provides support for the gut itself, contributes to a positive environment for the microbiome and these nutrients are supportive of serotonin balance. 

Food is a powerful influencer of focus and mental performance. However, as everyone’s biological makeup is slightly different, the foods to support the mind need to be tailored to the individual! To find out your type, or the type of your clients, check out the PHA Level 1 course and learn more about the power of personalized nutrition. 

P4 medicine (predictive, preventative, personalized, participatory) was coined by Dr. Leroy Hood of the Institute for Systems Biology to demonstrate his framework to detect and prevent disease. The P4 approach is something that aligns with our education in Precision Health and an important piece of the puzzle in the elimination of preventable lifestyle disease. 

Lets take a look at the 4 principles in a little more detail.

P1 – Prevention⁠

Prevention is the ability to understand the pathophysiology of disease and the factors that may influence disease so that you can take action to stop, or recognize disease in early stages. The key goals of preventative strategies are to provide interventions that increase the chances of reversal or treatment of disease. A simple example of this can be found in smoking cessation, which would be an important preventative step in reducing the risk of cancer.  ⁠

⁠As the old saying goes, ‘Prevention is the best cure’.

P2 – Predictive ⁠

⁠Predictive medicine involves identifying biological markers (such as genes) and other risk factors (be it lifestyle or environmental) that relate to disease to be able to understand and plan for the effects of illnesses in advance. Advances in health technology such as use of Artificial Intelligence, testing/diagnostics and biometric tracking are bringing incredible power to predictive medicine through both initial and ongoing assessment capabilities. At PHA, we use assessment technology and predictive analytics to gain a deeper understanding of a person’s health needs and the ways in which we can support their current health status.

P3 – Personalized ⁠

⁠In personalized medicine both care and treatment are based entirely on the individual. ⁠

⁠Through identifying genetic or epigenetic factors associated with an individual, you can provide a greater level of personalization in both prevention and treatment of disease. There is no one size fits all treatment plan when it comes to health or disease management and often, 2 people with a similar condition will need a completely different approach to achieve the desired outcome. Personalization must be applied in all areas of health intervention, from exercise and nutrition recommendations through to stress management plans, sleep strategies and prescriptive medicine. 

P4 – Participatory ⁠⁠

Participation is the final and most overlooked component of P4 medicine. ⁠

It is important that patients are well involved and actively participate in their own care. A major focus of this approach is to empower patients in taking responsibility for their behaviours and habits, whilst under the guidance of the health professional to overcome barriers that may occur along the way. A participatory approach to behaviour change can benefit the patient-physician or client-coach relationship by inspiring trust, cooperation and adherence. ⁠

⁠

The PHA Level 1 Course has been developed so that health professionals can apply all elements of P4 medicine through the application of precision health assessment technology alongside personalized health coaching techniques that inspire clients to take control of their personal health journey.⁠

Working from home has increased over the last few years for reasons we are all aware of, but recent statistics show that this change in working environment could well be here to stay. According to projections, 25% of all professional jobs in North America will be remote by the end of 2022. Additionally, sudden changes in lifestyle as a result of the pandemic have led to mental and physical health issues among the global population. This factor has dramatically increased awareness around behavioural and mental wellbeing and created huge demand for health coaching to the point that the global health coach market size is projected to be worth around US$ 27.8 billion by 2030. 

Put simply, there is a growing demand for Health and Wellness coaches, many of whom can now successfully operate their businesses from home and whilst there are many benefits to this new way of living, there are a number of challenges that can arise from the blurred line created between your work and home environment that may negatively impact health. 

Working from home challenges: 

• Irregular working hours
• Burnout 
• Feelings of isolation
• Maintaining a proper sleep routine
• Poor nutrition/eating habits 
• Getting the recommended level of physical activity
• Less time spent outdoors 
• Trouble staying motivated

As health professionals, it is important that we are aware of such issues and have ways to deal with them so that we can effectively take care of our own health and that of our clients as more people step into the working from home space.

Here are some tips to stay on top of  your daily habits and reduce the negative impact of working from home:

1. Find ways to move throughout the day 

For many, the routine of working from home means less non-exercise related daily activity and you would be surprised at how much the walk to the bus stop, up and down the stairs of your apartment and other activities of daily living really add up. It has been found that sitting all day can even offset the health benefits of exercise, which means that even if you are working out a couple of times per week, sitting down for 5+ hours per day can actually eliminate some of the health benefits gained. To counteract this, try to get 10 to 12 minutes of movement for every 45 minutes of desk work spread throughout the day (preferably some of which is outdoors to achieve the benefits of sunlight). A stand up desk can also be used to support your goal to increase activity and offset the risks of long term sitting. The optimal ratio seems to be about 1:1. Meaning for every 30 minutes you sit, complement it with 30 minutes of standing. Switching regularly is most beneficial as long periods of standing for some may feel uncomfortable and aggravate niggles and injuries.

2.  Create a predictable pattern of eating 

The body loves to work off predictable rhythms and one of the benefits of the daily commute is that it forces you into a daily pattern at least 5 days per week. When working from home, you have the luxury of having breakfast or taking a lunch break whenever suits since some days you don’t have to worry about arriving anywhere by a specific time. Research looking into regular vs irregular meal timings has shown that those who are inconsistent with the times they eat their meals and the number of meals they have each day will have more issues with their blood sugar and weight control compared to those who eat on a set routine with a regular eating pattern. As a result, it is important that you create a daily routine that allows you to have the same number of meals around the same time of day to reduce the metabolic affects of meal timing irregularity. 

3. Try to sleep and wake at the same time each day

Similarly, sleep quality is not only affected by the number of hours you sleep but also the regularity of the time you go to sleep and wake up. It can be easy to continue to work for that extra few hours, or watch another couple of episodes of your favourite TV show, knowing that you can balance it out with a few extra hours in bed the next morning. But this irregular sleeping pattern can contribute to a host of disorders such as obesity, high cholesterol, high blood pressure and blood sugar. Setting yourself a regular working schedule can ensure you go to sleep and wake at a similar time each working day to support the metabolic system. 

4. Make time for social activity 

Working from home means less time ‘at the water cooler’ and as a consequence, lower socialization. If you share a home with others, ensure you spend time with them to talk about things outside of work. Invite friends over to share a meal or schedule time to catch up outside of the house to reap the benefits of nature and social time. If friends and family are far away, scheduling time for regular phone calls or visual meet ups can be a great way of reducing feelings of isolation and improving overall mental wellbeing.

5. Create clear boundaries between work and home life

It is important to create separation from your working environment and home life. Where possible, try to set up a space in your home to use as an office where files and work related technology can be stored and distractions minimized. This will ensure a greater level of productivity, lower stress and make it much easier to develop habits and work routines that are separate from your personal life.

If you live in a smaller place and do not have the luxury of a spare room for an office, designate an area of the house to use for work hours and create small changes that allow you to differentiate between when that area is in use as an ‘office’. It could be as simple as turning your dining table into a desk during the day, with your laptop on display and other visual cues, then at the end of the day packing it all away, to return it to a dining table once more. The simple act of setting up at the start of the day and packing up at night can be an effective way of helping you to switch off and establish a work-life pattern.

Take home:

Whilst there is a sense of freedom associated with working from home, creating structure and routine will help to develop clear boundaries between work and home life as well as the development of regular healthy habits that can help to reduce stress, burnout and other health pitfalls associated with working from home. Give the tips above a try and feel free to share with any clients who are currently struggling with finding balance at their home office.  

References:

Working from home: https://www.forbes.com/sites/bryanrobinson/2022/02/01/remote-work-is-here-to-stay-and-will-increase-into-2023-experts-say/?sh=3fd18d7d20a6 

Health coaching valuation: https://www.globenewswire.com/news-release/2021/05/07/2225601/0/en/Health-Coach-Market-Size-to-Worth-Around-US-27-8-Bn-by-2030.html 

Sitting and exercise: https://bjsm.bmj.com/content/55/22/1277 

Sleep timing and health: https://www.nih.gov/news-events/news-releases/study-links-irregular-sleep-patterns-metabolic-disorders#:~:text=A%20new%20study%20has%20found,sugar%20and%20other%20metabolic%20disorders. 

Meal timing and health: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/meal-irregularity-and-cardiometabolic-consequences-results-from-observational-and-intervention-studies/1969DB83C64B09E221A4B8929B7D8A8C