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. 

Our environment has a direct impact on both physical and mental wellbeing whether we realise it or not. Studies have found instant changes in the activity of the brain through simply viewing different environments. With nature scenes activating the parts of the brain associated with empathy and love and urban scenes activating the parts of the brain associated with fear and anxiety.

Furthermore, the benefits of living in or close to a green space has been linked to lower rates of high blood pressure and depression, a reduction in the risk of heart disease and better sleep. Whereas living in an urban area has been linked with increased mortality and reduced life expectancy, particularly due to the increase in exposure to things like air pollution, traffic congestion and noise pollution. 

Time in nature has also been shown to have other surprising benefits. A classic study by Robert Ulrich put gallbladder surgery patients into 2 groups; 1 group were provided with a view of trees and the other a view of a wall. The study found that patients with the view of trees could tolerate pain better, appeared to have fewer negative effects, and spent less time in a hospital.

Unfortunately, our current way of life is moving us away from nature. It is estimated that 70% of the world’s population will live in an urban area by 2050 and currently the average American spends around 90% of their awake time indoors. Given the dramatic impact time in nature can have on both physical and mental wellbeing, it is important that as urbanisation continues to expand, that we prioritise spending time in nature as a key part of our health plan. 

So, how much is enough?

A study published in Nature determined the minimum threshold of time spent in nature to maintain good health and mental wellbeing is 120 minutes a week. However, unlike other healthy habits such as exercise, there doesn’t seem to be an ‘upper limit’, meaning the more the better. 

Going Green- Tips to get more nature time

• Hikes and nature walks: Kill two birds with one stone and get some physical activity in alongside time in nature, check out apps such as All Trails to find popular trails near you that match your ability levels.
• Gardening: Spend time in your back garden planting food and tending to plants. Getting your hands in the soil and sun on your face can be a great way of gaining all of the health benefits of nature with additional physical activity and of course, the reward of growing your own food.
• Outdoor Breaks: Take your lunch break outside, a simple 20 minute outdoor break can provide just as much of an energy boost as grabbing that next cup of coffee.
• Nature Gazing: Even if you can’t get out into nature, taking time out to look into nature can help to lower stress. Additionally, spending 2-10 minutes daily (even if through a window) viewing morning and evening sunlight has been found to support mental, physical and immune health by regulating circadian rhythms. 

However you get it, time in nature is one of the easiest and cheapest ways to improve your physical and mental health. If you are a health professional, add ‘time spent in nature’ to your assessment protocol and look to support your clients in at least reaching the minimum recommendations outlined above. 

References:

Callaghan, G. McCombe, A. Harrold, C. McMeel, G. Mills, N. Moore-Cherry & W.     Cullen (2021) The impact of green spaces on mental health in urban settings: a scoping review, Journal of Mental Health, 30:2, 179-193, DOI: 10.1080/09638237.2020.1755027

Mireia Gascona, Margarita Triguero-Mas David Martínez Payam Dadvand, MD, David Rojas-Rueda Antoni Plasènciaa , Mark J. Nieuwenhuijsen – Residential green spaces and mortality: a systematic review http://diposit.ub.edu/dspace/bitstream/2445/99572/1/gascon2015_2007.pdf

Russo A, Cirella GT. Modern Compact Cities: How Much Greenery Do We Need?. Int J Environ Res Public Health. 2018;15(10):2180. Published 2018 Oct 5. doi:10.3390/ijerph15102180

Ulrich, R. S. (1984). View through a window may influence recovery from surgery. Science, 224(4647), 420-421.

Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201-230. 

Want to lose weight? Exercise and eat healthy.

More energy? Simple, eat right and exercise. 

What about reducing the risk of chronic disease? Duh! Move your body daily and increase your veggies. 

The starting point for most health professionals when it comes to helping their clients achieve goals is nutrition and exercise. Two absolutely foundational pieces of the health puzzle. But did you know there are other areas you could address that can in some cases, have just as much of an impact on our clients overall health as a change in activity and nutritional intake?

Let’s explore the uncommon areas of your clients’ lifestyle you might be leaving on the table in your consultation room and how to address these in your next session. 

Environment 

Assessing your client’s indoor places and outdoor spaces.

Why?

Because dampness in a home can cause molds harmful for health and clutter can restrict air flow, causing build up of dust and other allergens. In the outdoor setting, particularly if you live in a city or built up area, you have to consider air pollution which can contribute to heart disease and respiratory conditions such as Asthma, as well as noise and light pollution which can interfere with circadian rhythms and sleep cycles.

What can you do as a health professional?

Assess your clients’ indoor and outdoor environment to see if there are any potential stressors or factors that could be influencing their quality of life. Recommend frequent bouts in nature for those who live in built up areas and support the reduction of light and noise pollution to improve down time and sleep patterns.

Seek to increase your understanding around environmental issues relating to health so that you can better support your clients to make changes to their environment.  

Work

83% of US workers suffer from work-related stress, with 25% saying their job is the number one stressor in their lives. For many it is work that is the cause of poor health habits and the frustration for many health practitioners as it gets in the way of positive behaviour change. Whilst it may seem like the only solution you can provide to your clients is for them to ‘leave their job’. There are many things you can do to help reduce stress at work and actually use it as a place to practice healthy habits.

• Feeling a sense of purpose

When was the last time you sat with your client to discuss their deeper why? Working with clients on finding a sense of purpose can be a powerful way to increase motivation and increase feelings of both physical and mental wellbeing. When they are able to tie this sense of purpose into the work they do, it may help to reduce stress associated with their job, or it might just show them that what they are currently doing is not right for them. Either way it can open a positive conversation to take action on improving their feelings around the work they do.

• Becoming aware of natural strengths

Some of the major contributors to work stress are; poor team cohesion, lack of clarity, insufficient support and poor management/communication. Whilst you may not be able to control the work environment when it comes to management, you can support your client in ‘controlling the controllables’ by increasing awareness of their natural communication styles vs others to help foster better relationships and communication pathways. As well as creating more awareness around their natural strengths (and weaknesses) so that they can meet daily tasks with greater feelings of self-efficacy and clarity.

• Planning and Time-management

Gaining an understanding of your clients typical day at work can help you when it comes to setting realistic and achievable health goals that can work into the demands of the work environment. Supporting your client to plan these health goals into their working day and keeping them accountable to them may also naturally start to help create more structure and routine in other areas of their work schedule as they aim to add new healthy habits into their to-do list.

Workplace wellness has become a hot topic due to the significant risks associated with both physical and mental health. As a practitioner it is important that you have the tools to support people in all walks of life.

Social 

Wide-ranging research suggests that strong social ties are linked to a longer life. In contrast, loneliness and social isolation are linked to poorer health, depression, and increased risk of early death.

As a result, assessing a client’s social life and relationships should be as high up the list as looking through a diet diary or exercise history. Does your client spend quality time with friends, family members/loved ones? Are there any relationships that are currently causing stress? Does your client feel loneliness or isolation?

If diving deeper into relationships is not within your skillset or scope of practice, seek out a strong referral network with a psychologist or counselor, so that when you do begin to assess the social aspects of a person’s life, you can safely support your client by referring them to an expert to help deal with any deeper issues should they arise. 

Remember, ALL aspects of the environment can influence gene expression and consequently affect health. Just because a person is exercising regularly and eating healthy does not mean your work is done. Sleep, work, stress, social life, the environment all have important roles to play in the overall health picture. It is your duty as a health professional to understand the bigger picture of your clients lifestyle to formulate a personalized and integrative health program, which can and should of course involve other expert practitioners within your network to support as needed.

This is the future of client-centered, precision health care.

Want to learn more about assessing and managing these areas of your clients lifestyle AND join a network of health, fitness and medical professionals who practice with precision? 

Enroll in the PHA Level Course, details on the next intake can be found here

Poor sleep, or more specifically, circadian alignment can contribute to many different health risks due to its impact on both the physiology of the individual and the lifestyle patterns they undertake as a consequence of irregular sleep habits.

The more significant problem with poor sleep hygiene has to do with biology. The body operates on a 24-hour cycle, or circadian rhythm, governed by the suprachiasmatic nucleus (SCN) that serves as both the ‘master clock’ and regulator of peripheral clocks, located in various organs around the body. The central and peripheral clocks work to ensure the body maintains alignment with the natural changes in daylight and darkness. It is this rhythm that tells us to wake when it is light and rest when it is dark and supports the many hormonal and physiological functions that need to occur in order to support the body throughout.

This disruption of the natural circadian cycle affects how the body functions and interferes with the natural release of hormones and other processes within the body, leading to potential problems of the cardiovascular system, metabolism, digestion, immune system, mental health and even fertility and pregnancy.

So given the importance of not only sleep but alignment with the natural 24-hour light/dark cycle, what does this mean for clients who find it difficult to change their sleep patterns due to shift-work?

In this scenario, much of the advice given is unrealistic and impossible to implement, leaving many health professionals feeling like they are unable to tackle any issues surrounding sleep. Instead they choose to ‘park’ such goals and focus on areas of lifestyle that are easier to control. Whilst this may be a valid short-term coaching strategy, there comes a point where sleep hygiene must be addressed, particularly as the health risks associated with prolonged shift work are actually quite alarming. 

In shift workers, research shows a 30-40% increase in risk of chronic diseases such as cardiovascular disease and type 2 diabetes and interestingly, the longer you do shift work, the higher your waist circumference and risk of obesity. In fact, 4 days of disrupted sleep due to shift work can push your physiology into a pre-diabetic state and one night of sleep under 4 hours can reduce immune function by 70%. Shift work is also correlated to inflammatory bowel disease, ulcerative colitis, lower energy levels and mental health conditions such as depression

So, aside from asking clients to give up their jobs, what else can we do as health professionals to support those who work shifts? We asked chrono-expert and PHA lead educator, Dr. Cam McDonald to share his top tips. 

1. Re-establish normal patterns of sleeping, eating and exercise as soon as possible after night shifts are over

The body likes to follow predictable patterns in alignment with the 24-hour circadian rhythm. The more you mismatch daily lifestyle habits with this rhythm, the more stress it creates on the body. Once a period of working shifts is complete, supporting your clients to quickly establish a routine of eating, working out and sleeping in alignment with the natural light-dark cycle should be of highest priority. 

2. During shifts, minimize food intake throughout the evening, focus on low/non-caloric fluids and aim to have all meals through the daylight hours. Try to keep your meal timings on a consistent pattern.

Much of the metabolic risk of shift-work comes from the irregularity in meal timings and quality of food. Put simply, the body likes to keep processes on a consistent rhythm and is not designed to digest large meals in the middle of the night. Here you can support your client by helping them to establish a consistent pattern around meal times each day, and ensuring they find easy to digest, low calorie meals such as soups or broths to consume during the night, keeping the consumption of main meals to the daylight hours.

3. Aim to use light movement, warm drinks, healthy crunchy snacks as ways of staying awake to reduce caffeine consumption as much as possible overnight.

Many shift workers use caffeine to give them more energy during the night. As previously mentioned, the body should be resting during this time and is already under a level of stress from being awake and at work. Using caffeine to get through the shift will only add more fuel to the fire through the release of stress hormones. Support your clients to find alternative ways to help them during the shift that do not involve the use of caffeine or other stimulants. Warm caffeine-free herbal teas can support alertness without the added stress and healthy foods that provide a crunch can help to increase alertness naturally. 

4. Support ‘morning sleep hygiene’ 

Improving overall sleep quality, regardless of the time you go to bed, will still be one of the most impactful things you can do to reduce the negative effects of shift-work. Here are some additional tips to support quality of sleep during the daylight hours.

• Create a ‘morning’ bedtime routine to prep the body for sleep
• Have a hot bath, practice meditation, breathing techniques, or stretch to calming music
• Use block out blinds or curtains in the bedroom with dark shades or a sleep mask
• Limit the use of electronics before falling asleep
• Wear blue light blocking glasses during work, on the way home from work and around the house before bedtime
• Consider using a white noise machine to block out any daytime noise that may affect the quality of your sleep

As you can see, all is not lost for those who work shifts. There are many strategies we can look to implement to offset some of the negative effects of circadian stress. If you would like to learn more about sleep, circadian rhythms and the practical application of chronobiology, check out this free webinar from Dr. Cam Mcdonald here.

References

Shift-Work Morbidity and Mortality

CVD – https://www.ncbi.nlm.nih.gov/pubmed/29929393

CVD – https://www.ncbi.nlm.nih.gov/pubmed/29247501

CAD – https://www.karger.com/Article/FullText/481088

Clock genes and cancer – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5410358/

Mental health – https://www.nature.com/articles/ncomms10889

Desynchrony and it’s effects 

https://www.sciencedirect.com/science/article/pii/S105381191300921X

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3654533/

What if you’ve been doing fitness bootcamps and your body would thrive on pilates instead?

What if you have been forcing your clients to follow in your footsteps, when they need something completely different?

The birth of precision health

We all recall the Human Genome Project (HGP) – the much anticipated collaborative effort that is the foundation for research into the treatment of disease known as precision medicine.  Completed in 2003, it was understood that once the genome was mapped we would have the blueprint to our bodies and start the guidebook to our health.

Upon the publishing of the human genome, Francis Collins, Director of the National Human Genome Research Project stated “It’s a history book – a narrative of the journey of our species through time. It’s a shop manual, with an incredibly detailed blueprint for building every human cell. And it’s a transformative textbook of medicine, with insights that will give health care providers immense new powers to treat, prevent and cure disease.”

Precision medicine recognizes that we as individuals are each unique, that accordingly we have different health needs and health risks, and that we will respond differently to various treatments and medications.

The HGP has also provided knowledge that has spawned an array of commercial enterprises dedicated to providing you with your own personalized menu of potential health conditions and inherited risk factors. Most of us have seen ads offering to map our genome – we only need to provide a saliva sample. While this data is interesting, and may rule out certain health concerns while confirming others, it falls short of being able to recommend practical application of the data. It turns out that there is another factor, a factor that moves the information along the spectrum from ‘might be beneficial’ to ‘essential knowledge’.

While our individual genome does represent our own personal blueprint, like any plan, it can be altered. Gene expression, or Epigenetics, speaks to the modification of our genes based on environmental factors. Factors like stress, sleep, diet and nutrition, physical activity and exposure to chemicals can alter the epigenome – the suite of chemical compounds that tells the genome what to do. Without modifying the underlying genes, the epigenome interacts with DNA and changes how genes are expressed. Your epigenome is you.

How does it work?

The normal development of cells is strongly influenced by epigenetic processes. Environment or lifestyle factors combined with nutrition and even diet on its own can cause epigenetic changes that may turn certain genes on or off.  There are two primary mechanisms for this:

1. DNA methylation where proteins attach chemical tags to the bases of the DNA molecule and can then turn genes on or off by affecting interactions between the DNA and other proteins.
2. Histone modification whereby DNA in cells is wrapped around histone proteins that are wound into chromosomes inside the cell nucleus. These and other proteins can interact with each other which determines whether that region of DNA will be used or ignored.

In addition, non-coding RNA and Chromatin-associated proteins are also involved in this process.

Yes, it’s complicated.  But because of this, you have a phenotype – defined as the manifest characteristics of an individual collectively, including anatomical and behavioral traits, that result from both its heredity and its environment. In other words, you are the sum of your epigenome, and you are unique. A fundamental truth of the genome and the epigenome, is that no two are exactly alike. And knowing that, we must acknowledge that one-size-does-NOT-fit all and that, therefore, a personalized approach to health is required. 

Precision health, actually.

“We must recognize the complex network of interconnected physical, hormonal, skeletal, and environmental processes that influence who you are. You are a dynamic being, changing every moment of every day, depending on your environment, your diet, your exercise, and the people you spend time with. For this reason alone, it’s important to recognize that your dietary, fitness, and mental needs will change frequently” explains Matt Riemann, PHA and Shae founder and personalized health expert.

What does it mean for you and your clients?

It means that your genes are not your destiny. It means that you can influence the expression of your genes. It means that you have much more control over your lifelong health than you knew.

We have varying degrees of control over the stressors in our lives, the amount of sleep we get and the toxic chemicals we come into contact with, but with diligence, we can minimize stressors and exposure to harmful substances and maximize sleep and integrate stress relieving and reducing strategies into our lives.

What we do have more consistent control over is our level of activity and exercise regimen and, more relevant here, our nutrition. When we understand that we require a personalized plan and approach, we can leverage these for optimal health.

Enter Nutrigenomics 

Nutrigenomics is the study of the interaction of nutrition and genes. Nutrition research has traditionally focused on the assumption that all individuals have the same nutritional requirements. More recently, great strides have been made in the field of nutrigenomics and studies show that nutrients can alter gene expression. Now we understand that because we are each unique, one person’s superfood can be another’s poison.

This is important news for the prevention and management of chronic disease as the impact of diet on conditions like heart disease, diabetes and obesity has clearly been shown.

And it’s important news for those of us who want to preserve our health and support the health of others. 

So, how do you go from knowledge to application?

Now that you know that you are unique, that your genes are not your destiny, that your phenotype is the current version of you and that you can control your health and well-being, you are probably asking “how”? 

How do you know what’s right for you specifically? And importantly, how can I quantify this in my clients so I can be sure I am giving them the correct advice?

We now know that your genome is not the current expression of you and that we need to go beyond a DNA based diet and into a personalized lifestyle plan for best results. There is one lifestyle platform based on epigenetics designed specifically for health professionals to identify your clients phenotype, determine ideal lifestyle choices for optimal health and deliver recommendations in real time. Likened to ‘Siri for your health’, it makes being healthy simple. It’s ph360’s Shae™ and you can learn more today.

Some people may be surprised, even shocked, to see that ph360/Shae may occasionally recommend animal protein to people despite their personal preference for plant-based proteins. I’m certain there are many vegans and vegetarians out there thinking “How could an advanced science-based program like this promote meat?!”

Well, ph360 uses that science and evidence-based research to personalize a diet specifically to you and your body’s needs. Instead of saying “You are right for this type of diet”, ph360 calculates the pros and cons of all foods to find the diet that is right for you, and that includes all kinds of animal proteins.

To address some of those common misconceptions about plant versus animal proteins, let’s clear the air with some myth-busting facts for everyone.

Myth #1: Animal protein is unhealthy

You may have heard claims that meat consumption isn’t healthy because of its effects on cholesterol (an issue that has now been debunked), and yet others talking about it being bad for triglycerides, obesity, cardiovascular disease and the list goes on. But it’s important to separate the studies that focus on processed foods, (1) deep fried foods, (2) or other unhealthy preparation methods and sources, from those that look at quality organic fish or lean meat. Studies on the occasional poultry, lean meat or fish consumption have found benefits for conditions like dementia (3), cancer (4), cardiovascular disease (5), and many other conditions (6).

Myth #2: As mammals, our diet should be based on our physical form

Meat-eaters will say humans don’t have the large fermentation vats (like cows and rhinoceroses) to process all that fiber. Vegetarians speak of our lack of canine teeth and jaw strength (like dogs and cats) to rip through raw flesh.

Unlike other animals, humans can cook and process the food we consume – even organic whole foods. Whether we’re processing flour, making a smoothie, or even cooking foods like taro and kidney beans to make them palatable and safe to eat, we have developed many ways to integrate a wide variety of foods into our diet. With this fact in mind, comparing ourselves to other animal species simply doesn’t make sense. We are omnivores who process our foods for improved digestion, flavor, texture, variety and even medicinal purposes. Let’s not think about our nutrition like animals but like humans.

Myth #3: We should only eat what our ancient ancestors ate

Let’s not go into a lengthy discussion about the evolutionary perspective of meat-eating to evaluate approaches like the paleo diet or caveman diet because, let’s face it, it’s a somewhat silly argument too. Lives were much shorter in paleolithic times, to the point that we can’t be certain they wouldn’t have been affected by chronic diseases that are also correlated with age. Whether we look at historical trends of physical activity, differing living conditions, or a life span of 20-50 years compared to our 80, there simply are too many assumptions that must be made to establish any argument about longevity and chronic disease when trying to compare us to our ancestors.

Humanity has evolved and adapted to many different and varying situations. It doesn’t matter if you’re looking at the traditional diet of the Okinawa, Andes, Lakota, Hopi, Inuit or other cultures, past meat-eating doesn’t justify a meat-filled diet today and neither does a historically vegetarian population justify a solely plant-based diet.

In fact, our diet should be based on who we are today and what we need for our current lifestyle and metabolic status. ph360 does, in fact, often encourage a reduction of animal proteins, even vegetarianism or veganism for some people…just not everyone.

There could be various reasons why ph360 may encourage some high quality sources of animal protein in the diet. In the next myth-bust we’ll reveal some of these reasons. Keep in mind that not all of these examples will apply to everyone. That’s the whole point with the shift toward personalized health – it’s unique to you. SOME issues will affect SOME people more than others. To be healthy, we just need to do what is right for OUR body. While tailoring a unique food, exercise and lifestyle program to an individual has been time consuming and costly in the past, ph360 can now accomplish this feat in mere seconds.

Myth #4: Everyone can get all the optimal nutrition they need from a vegan diet alone

Studies (7), (8), (9) have shown that although people who avoid meat tend to be more health conscious, vegan and vegetarian diets need to be well planned to obtain nutritional adequacy because it can be easy for nutritional deficiencies to occur when eliminating large food groups. This is especially true for very restrictive diets.

Vitamin B12: Unfortunately, B12 is one of those special vitamins primarily found in animal sources. Though it’s possible to get enough B12 from fortified foods (not always great because it’s not natural and can be highly processed), and there are a few vegetable sources of B12 10, most vegans and vegetarians need B12 supplements in their diet (11), (12). Though it may be ok to have a vegan or vegetarian diet for a while or even cleanse without meeting your need for vitamin B12, this lack shouldn’t be prolonged because it’s a very important vitamin for many parts of our health, including mental (13) and cardiovascular (14).

Iron: Although vegetables do contain iron, and both vitamins C and B12 can be used to improve iron absorption, plants contain non-heme iron which is less easily absorbed by the body than heme iron that comes from animal sources (15). Cobalt, zinc, copper, molybdenum, gallic acid, phytates and phenols all interfere with iron absorption so the program is often calculating which are the best sources of bioavailable iron that your body needs (16), (17).

Zinc: Because of their amino acid content (like histidine and methionine), the most bioavailable form of zinc comes from animal sources, while non-heme iron, fiber, tannin and phytic acid (all common in plant sources) impede zinc absorption (16), (17).

Manganese: Tannins, oxalates, phytates, calcium, magnesium, iron, zinc, cobalt and insoluble fiber all hinder manganese absorption (18) so once again, calculations are being made for the best bioavailable sources based on your food preferences, food allergies, etc.

Phosphorous: Though you can find phosphorus in great amounts in many plant sources, the most bioavailable source is from animal protein. Phytic acid reduces bioavailability, while vitamin D (like in fish) promotes its absorption (19). So once again, depending on what your body needs and what the rest of your diet looks like, the calculations are being made for the best sources for you.

Vitamin A: Plant products can contain carotenoids which the body can convert into retinol, though not very efficiently (20). For some people, this conversion is sufficient to meet their needs, while other people need a little more ready-made retinol which comes from animal products.

Creatine: Though creatine isn’t an essential nutrient because the body can produce it from glycine and arginine, this nitrogen-containing compound improves the way protein is synthesized in the body, providing energy and muscle growth. Athletes and bodybuilders are often seeking or needing more than what the body can produce on its own. Dietary creatine, however, is only found in animal products and though our liver and kidneys can produce some creatine, it may not be enough for some people (especially those who exercise intensively and may have depleted levels of phosphocreatine) (21).

Carbohydrate restriction: Some people (for example, those with metabolic syndrome) may need to reduce their daily intake of starch or short-chain carbohydrates, but some vegan and vegetarian diets can be carb-rich (especially ones that aren’t well planned). Though there are ways to maintain a balanced vegan or vegetarian diet, sometimes people struggle to get enough protein (or iron, zinc, B12, etc) without increasing other dietary components as well.

Amino acids: Yes, you can get all the amino acids you need from a diet free of animal protein and this is why many vegans and vegetarians are perfectly healthy with their diet. However, others may find themselves with imbalanced amino acid amounts (22) (ie: too much of one and not enough of another).

This certainly isn’t an exhaustive list because other factors like exercise goals and health conditions can also play a role in the types of protein a person may need. Though vegan and vegetarian diets can be well thought out to prevent potential deficiencies, several arguments can now be used to explain why eliminating all sources of animal products may NOT be ideal for everyone. Vegans, vegetarians and meat-eaters can ALL be healthy with the proper lifestyle and diet choices (23).

Regardless of the dietary recommendations ph360 makes, any animal protein being consumed should always be organically farmed without antibiotics, hormones or other intrusive chemicals. Livestock should be free range, fed with a proper diet, and maintained with ethical standards. Humane approaches to animal husbandry should always be in place, while also utilizing every part of the animal wherever possible. Not only does this increase the quality of the animal protein (and even its fat content), it also enhances the integrity of our farming practices and our relationship with nature.

So whether animal protein, vegetarianism or veganism is the way to go, the key thing here is that health-conscious eating should always consider nutrients, and, more specifically, the right nutrients for you. The nutrients in your foods and how they react and interact with your unique body is paramount to maintaining nutritional balance, and getting a wide variety of whole foods that provides your body the well-balanced nutrition you need, without harmful additives, will see you on the path to true longevity and enhanced quality of life.

REFERENCES

1. Schulze, M. B., et al. “Processed meat intake and incidence of type 2 diabetes in younger and middle-aged women.” Diabetologia 46.11 (2003): 1465-1473.

2. Balbi, J. C., et al. “Foods and risk of bladder cancer: a case–control study in Uruguay.” European journal of cancer prevention 10.5 (2001): 453-458.

3. Barberger-Gateau, Pascale, et al. “Fish, meat, and risk of dementia: cohort study.” Bmj 325.7370 (2002): 932-933.

4. Vatten, Lars J., Kari Solvoll, and Elin B. Løken. “Frequency of meat and fish intake and risk of breast cancer in a prospective study of 14,500 Norwegian women.” International journal of cancer 46.1 (1990): 12-15.

5. Vincent, S., et al. “Micronutrients, Mediterranean-diet and cardiovascular risk: the RIVAGE study.” Kmetijstvo (Agronomija) (2001).

6. Sofi, Francesco, et al. “Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic review and meta-analysis.” The American journal of clinical nutrition 92.5 (2010): 1189-1196.

7. Farmer, Bonnie. “Nutritional adequacy of plant-based diets for weight management: observations from the NHANES.” The American journal of clinical nutrition 100.Supplement 1 (2014): 365S-368S.

8. Leblanc, J. Ch, et al. “Nutritional intakes of vegetarian populations in France.” European Journal of Clinical Nutrition 54.5 (2000): 443.

9. Craig, Winston J. “Health effects of vegan diets.” The American journal of clinical nutrition 89.5 (2009): 1627S-1633S.

10. Watanabe, Fumio, et al. “Vitamin B12-containing plant food sources for vegetarians.” Nutrients 6.5 (2014): 1861-1873.

11. Herrmann, Wolfgang, et al. “Vitamin B-12 status, particularly holotranscobalamin II and methylmalonic acid concentrations, and hyperhomocysteinemia in vegetarians.” The American journal of clinical nutrition 78.1 (2003): 131-136.

12. Pawlak, Roman, S. E. Lester, and T. Babatunde. “The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature.” European journal of clinical nutrition 68.5 (2014): 541.

13. Lachner, Christian, Nanette I. Steinle, and William T. Regenold. “The neuropsychiatry of vitamin B12 deficiency in elderly patients.” The Journal of neuropsychiatry and clinical neurosciences 24.1 (2012): 5-15.

14. Mahalle, Namita, et al. “Vitamin B12 deficiency and hyperhomocysteinemia as correlates of cardiovascular risk factors in Indian subjects with coronary artery disease.” Journal of cardiology 61.4 (2013): 289-294.

15. Hurrell, Richard, and Ines Egli. “Iron bioavailability and dietary reference values.” The American journal of clinical nutrition 91.5 (2010): 1461S-1467S.

16. Hunt, Janet R. “Bioavailability of iron, zinc, and other trace minerals from vegetarian diets.” The American Journal of Clinical Nutrition 78.3 (2003): 633S-639S.

17. Welch, R. M., and W. A. House. “Meat factors in animal products that enhance iron and zinc bioavailability: Implications for improving the nutritional quality of seeds and grains.” 1995 Cornell nutrition conference for feed manufacturers. 1995.

18. Kies, Constance. “Manganese bioavailability overview.” 1987. 1-8.

19. Fukagawa, Masafumi, Hirotaka Komaba, and Ken-ichi Miyamoto. “Source matters: from phosphorus load to bioavailability.” Clinical Journal of the American Society of Nephrology 6.2 (2011): 239-240.

20. Solomons, Noel W., and Jesus Bulux. “Plant sources of provitamin A and human nutriture.” Nutrition Reviews 51.7 (1993): 199-204.

21. Venderley, Angela M., and Wayne W. Campbell. “Vegetarian diets: nutritional considerations for athletes” Sports Medicine 36.4 (2006): 293-305.

22. Krajcovicova-Kudlackova, M., K. Babinska, and M. Valachovicova. “Health benefits and risks of plant proteins.” Bratislavske lekarske listy 106.6/7 (2005): 231.

23. Key, Timothy J., Paul N. Appleby, and Magdalena S. Rosell. “Health effects of vegetarian and vegan diets.” Proceedings of the Nutrition Society 65.1 (2006): 35-41

Check out some of the conversation below:

Q: WHY IS PERSONALISATION SO IMPORTANT WITHIN THE FITNESS INDUSTRY?

A: We’ve all had that client that no matter what you do, you just can’t seem to help them get a result. You feel like you have tried everything and nothing seems to work.

For most of our time in the last 50 years, we have been trying to discover the ‘best diet for health’, or the ‘best training protocol for weight loss’. We have been focusing on trying to find the magic ‘one thing’ and neglecting the person doing the ‘thing’ and consequently, we now find ourselves in a position where there is more confusion and conflicting information on health and fitness than ever before.

For example, High-Intensity Interval Training (HIIT) is touted as the ‘go to’ protocol to achieve all manner of results. Yet, in a recent review it was found that around 33% of people will have a great response to this style of training, with the remainder having an uncertain response right through to no response or an adverse response. A recent study looking at morning HIIT performed by people with diabetes indicated that it can lead to a worsening of their blood sugar levels, while there were benefits if they performed it in the afternoon….so is HIIT really ‘the best’ training protocol?

The Answer: It depends on the person!

Everyone is unique and everyone has different requirements to achieve results and live in best health. Personalisation shifts the focus away from trying to find the ‘best thing’, away from arguing whether ‘Paleo is better than Keto’, to understanding more about the individual to whom it is being implemented, clearing the confusion and providing consistency in results.

Q: I ALREADY PERSONALISE MY PROGRAMS BASED ON MY CLIENTS GOALS, WHAT AM I MISSING?

A: Whilst the fitness industry has done a fantastic job over the years of personalising programs based on goals, age, gender, exercise history, injuries and even postural analysis, there is more to the story when it comes to what is now possible in the personalised health space.

Personalisation must take into consideration the genetic and environmental factors that contribute to an individual’s unique picture in order to provide the most effective protocol and results.

For example, one study found that you could improve the response rate and results an individual would achieve from an exercise program by matching the training protocol (reps, sets, & 1RM) to their genetic makeup (whether they had a power-based or endurance-based physiology).

Personalisation however, is not just a matter of understanding a person’s genetics. You also need to understand their genetic expression, which will depend on their age, their activity levels, their stress levels, environmental conditions (pollution, climate, seasons). Every part of the environment influences the person, and so the recommendations for health need to account for this in order to be truly personalised and have a better chance of being effective every time!

Q: THAT SOUNDS A LITTLE COMPLEX, HOW COULD I POSSIBLY DO THAT AS A FITNESS PROFESSIONAL?

A: Yes, this is far too much information for any one brain to handle, let alone trying to achieve this with 30 unique clients per week and deliver it in a practical and easy to understand way!

Interestingly, whether you realise it or not you are already attempting this through a trial and error approach. Each time you try something new with those clients who do not seem to be getting as good a result as other clients is an attempt at personalisation, and whilst it might not be the most effective way, at least it is a start.

The good news is, health and fitness technology is now making it possible to provide personalised health assessments, simply and quickly, to help understand a person’s individual needs. From here you can provide specific information on what to eat, how to train, best ways to reduce stress, optimal sleep times and more to achieve optimal results. All based on genetic and environmental information gathered from the client, without the need for invasive testing.

In the future, the utilisation of Artificial Intelligence (A.I.) and Machine learning, combined with wearable technology will allow such technology to change the program in real time to meet the current needs of the person, based on biometrics, such as HRV, blood glucose scores and more, allowing trainers to make a more informed decision with their non- responding clients, or even prevent it from occurring in the first place.

If you are enjoying this conversation and would like to hear Kyle’s thoughts on the following questions: 

• If technology is that advanced, does that mean I am out of a job?
• What should I focus on to future-proof my fitness business?

PLUS 

His ‘Number 1 Tip’ for Fitness Professionals. 

Head on over the Expro’s ‘Industry Insider’ for full access here.

‘Health and fitness wearables and technology have developed with such speed that personal trainers can feel threatened by the new kid on the block. By being smart in your approach to this tech, you can not only retain your role as an enabler of better health and wellbeing, but also dramatically enhance it’, writes fitness educator Kyle Riley.

The ability to capture bio-data through wearable technology and other non-invasive means, coupled with the ability of artificial intelligence (AI) and machine learning to synthesise huge volumes of data, predict and learn at incredible speeds, has resulted in advanced fitness technology being available to us all, 24/7, on our smartphones.

These app-based technologies boast the functionality to create expertly-designed personal training programs with easy-to-follow instructions and demonstrations. Some also provide nutritional protocols that factor in genetics and a host of other biological data points to provide highly customised meal plans that go far beyond a person’s macros and calories.

Developments like this are changing the fitness industry landscape, with this level of personalisation becoming a standard expectation as clients get more familiar with the data insights made possible by fitness technology. The technological immersion enforced by the global pandemic in 2020 only exacerbated these expectations.

As exciting as these advancements are, there is a voice of concern in the back of every PT’s mind asking ‘Where does that leave us?’

Will the evolution of fitness technology make 1-on-1 personal trainers redundant? Not if we are smart. The fact is, you can’t deny its existence, and refusal to get on board the tech train risks leaving you stranded. Personal trainers have a great opportunity to capitalise on this technology to enhance the client experience.

If you would like to hear more about Kyle’s ‘5-tips to future-proof your PT business with technology’

Head on over and read the full article in the ‘fitness zone’ by our official partner, the Australian Institute of Fitness here.

What would you say if I told you that some people are designed to be obese, and it actually is very healthy for them to register as obese?

Have you ever thought that there might be an incredible and useful reason why some people store and conserve body weight more easily? 

And are you aware that the reason some people hold weight is the same reason that many of us are actually walking around on the planet and didn’t die in the last famine?

Different bodies are DESIGNED to be a different size, some skinny and lean, others lean and muscular, some tall, some broad, and some are actually designed to be a certain height and weight that registers a higher BMI!

The key to understanding the body in front of you, and how to help it reach it’s personal potential is to know that:

1. Every ‘BODY’ is different.
2. There is a very good reason why some people find it easier to store weight compared to others. 
3. Understanding this will allow you to have a greater insight into every area of your clients’ lives and create positive change that is lasting.

Let’s take the typical obese body – the type of body that has been protecting our community as long as we have evolved! They have thick joints, wrists, neck, ankles, they have significant muscle mass covered by a significant layer of fat tissue as well. Generally, they are a stout body and have always been that way. Genetically, they were born with a predisposition to have a stronger and thicker skeleton, more muscle tissue AND a greater capacity to store fat tissue; throughout their life, they have been fighting a losing battle with the fat tissue (or so the skinny culture would make them feel).

In order to develop a bigger body, compared to a skinny body you need a very different physiology to create bigger structures and a different metabolism. Higher levels of prolactin, more sensitivity to insulin and more IGF-1 (both growth factors) are needed. Prolactin helps you gain weight, and produce breast milk when appropriate (pro-lactation), but it’s also found in both healthy guys and non-breastfeeding women. In higher amounts, it not only adds weight but naturally makes you focus on everyone else’s goals and not focus on yourself – i.e. you put others’ needs first.

Essentially, prolactin makes you more nurturing…

If you are finding this conversation interesting and want to know more about the role of prolactin both physically and behaviourally, as well as how to get a result and motivate people that have naturally bigger bodies, you can read the rest of the article over at the FITREC website here.

A big thanks to our partners FITREC for having us join the conversation and supporting the fitness industry in raising the bar through education and support networks, something we strongly align with.