Triple Two Wellbeing

27/03/2026

26/03/2026

This is something I wish every patient understood.

Cancer doesn't appear overnight. The most common cancers, including lung, breast, colorectal, and prostate, have a latency period of 20 years or more. That means the biology is shifting long before any scan or test picks it up.

Researchers have identified 10 hallmarks of cancer. These are the biological processes that drive a cell from normal to malignant. The pharmaceutical industry designs drugs to target each one individually.

But here's what's remarkable: whole plant foods contain compounds that influence all 10 hallmarks simultaneously. Berries, greens, cruciferous vegetables, legumes. No single drug can match that breadth.

This isn't a claim that broccoli cures cancer. It's a recognition that the compounds in whole foods, anthocyanins, sulforaphane, flavonoids, work across multiple pathways at once. Food synergy. The whole is greater than the sum of its parts.

The foundation of cancer prevention, according to the most extensive report on diet and cancer ever published, is not a pill. It's a plate. More whole grains, vegetables, fruits, and beans. Less alcohol, processed meat, and ultra-processed food.

You can't control every risk factor. But you can control your next meal.

One extra serving of cruciferous vegetables today. That's the starting line.

26/03/2026

Walking for 10 minutes after a meal helps our metabolism and can even help with sleep.

23/03/2026

“Tension is who you think you should be. Relaxation is who you are.”

As we go into a new week, this simple Chinese proverb carries a powerful message. It seems especially important in today’s high-pressure world.

So many of us live in a constant state of tension, stress or anxiety. Trying to measure up to expectations, chasing perfection, comparing ourselves to others.

That internal pressure often comes from a negative mindset - the one that tells us we’re not enough, not doing enough, or not where we 'should' be.

The truth is that version of you doesn't have to be your natural state. It's constructed by the negative bias of our mind.

Relaxation, on the other hand, is where your authentic-self lives. It’s where clarity, confidence, and better decisions come from.

When you learn to challenge negative thinking patterns, you create space to step out of survival mode and into a healthier, more balanced way of thinking - and living.

Overcoming a negative mindset isn’t about ignoring reality. It’s about changing your relationship with it.

20/03/2026

My focus is on supporting professional men in their 40s, 50s and 60s to get their health and wellbeing back on track. If that's you then you can book a free no-obligation 30-minute discovery call here:
https://222wellbeing.co.uk/
We can chat about what's right for you.

Alternatively, the UKIHCA maintain a register of other qualified Health Coaches here:
https://www.ukihca.com/locations

To learn more about Health Coaching and what qualified Health Coaches can do for you, then please see the UKIHCA guide here:
https://www.ukihca.com/images/Guide-to-HC---2025-FINAL.pdf

16/03/2026

This week the UK & International Health Coaching Association (UKIHCA) is recognising Find 'Your Healthy' Week.

This is the perfect time of year to realise your capacity to shape your own health.

Lighter mornings & evenings and warmer weather create more opportunities to start healthy habits, but you really don't need to assume that big habit changes are needed.

Too many people focus on just one dimension of health and wellbeing and try and throw themselves into that - for example, hitting the gym, or an extreme diet. The reality is that your personal capacity to shape your health is more about taking smaller steps in MULTIPLE health and wellbeing directions.

These smaller steps have a lower barrier of entry, making them easier to do, and therefore more likely that they will stick as new habits. You'll also find they combine into a way-more-effective approach to improving your health.

My most successful clients are those who put together many small improvements in key areas, such as sleep, stress management, easy dietary adjustments, moving the body more through the day and taking steps to improve their mental health.

If the time feels right to 'find your healthy' but you're not sure where to start, then getting the support of a Health Coach could be the best thing you ever do to get yourself well on the way to 'your healthy'.

Offering you a partnership based upon support and accountability, a skilled and credentialled health coach supports you to identify what is important to you, helping you build the knowledge, confidence, skills and lifestyle habits needed to take proactive ownership of your health, aligned with your health status, lifestyle, and your life schedule.

My focus is on supporting professional men in their 40s, 50s and 60s. If that's you then you can book a free no-obligation 30-minute discovery call here: https://222wellbeing.co.uk/
We can chat about what's right for you.

Alternatively, the UKIHCA maintain a register of other qualified Health Coaches here: https://www.ukihca.com/locations

To learn more about Health Coaching then please see the UKIHCA guide here:
https://www.ukihca.com/images/Guide-to-HC---2025-FINAL.pdf

13/03/2026

I often help middle-aged male clients lose weight sustainably, without a miserable fad diet, and in a way that works for THEIR lifestyle and preferences.

More details about me and how I can help are available here:
https://222wellbeing.co.uk

More details about health coaching and qualified health coaches can be found here:
https://www.ukihca.com/about

09/03/2026

As we kick off another working week, remember that getting a good night's sleep is vital.

Are you getting enough quality sleep?

Health Coaches support habit and behaviour change in all dimensions of health and wellbeing, such as sleep, stress, mental health, diet and exercise. Each dimension affects the other, but sleep is probably the best example of this.

If a client isn't sleeping well then I usually suggest that this should be 'PRIORITY ONE', regardless of what primary objective(s) led them to get in touch. I've found that 80% of clients struggle with sleep.

A lack of sleep adversely affects all manner of things. For example: mental health and anxiety, hormones and metabolism (possibly leading to weight gain, or struggles with weight loss). Higher cholesterol, higher blood pressure, higher blood sugar and, probably most importantly, weakened immunity.

Our immune system is one system that we need to run optimally because it's not just fighting colds and flu. It constantly protects us from chronic disease too, so it's an essential part of the perpetual processes for ill-health prevention.

So please, do treat your sleep preciously. It is literally preserving your life as you rest.

For general advice see:
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
https://humble.info/wp-content/uploads/2022/08/Sleep-consultation-tool-1.pdf

For specific advice for your life situation, please speak to a qualified health coach.
I'd be happy to help - more information can be found at https://222wellbeing.co.uk/
Or find a local health coach here: https://www.ukihca.com/locations

[Image: craiyon.com]

06/03/2026

Happy Friday all!

Although every client has different needs and objectives aligned to their whole-person, whole-health status, I'm often asked by friends and acquaintances what the 'average' advice is around diet and nutrition. So, since I'm asked that so often I thought I'd post 7 of the most common tips:

1️⃣'Crowd out' each meal with the 'good stuff' (salad or vegetables)

2️⃣Adding extra virgin olive oil to salads and vegetables boosts your essential 'good fats' intake. Omega-3 is also vital. Most people don't have enough good fats!

3️⃣Balancing the gut's microbiome has major and far-reaching health benefits (including mental health). Your gut needs probiotics (providing 'good bacteria') and prebiotics (to feed your good bacteria).

4️⃣Try to eat 30 varieties of plant (any plant!) each week to build a healthy microbiome, e.g. salad items, vegetables, nuts, seeds, herbs. Coffee counts! (but no more than 3 cups per day seems to be the recommendation)

5️⃣Make sure you're eating enough protein AND fibre. Most people don't have enough! There is strong evidence that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. It also keeps you feeling full for longer and prevents energy crashes!

6️⃣Add seeds to porridge or yoghurt (it's an easy way to consume them and they provide essential nutrients).

7️⃣Avoid ultra-processed foods (like the plague!)

More on protein:
https://www.nuffieldhealth.com/article/best-high-protein-foods

More on fibre:
https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/

More on fats:
https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods

More on ultra-processed foods:
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/ultra-processed-foods

More on probiotics:
https://www.verywellhealth.com/probiotic-foods-7970825

More on prebiotics:
https://www.healthline.com/nutrition/19-best-prebiotic-foods

NOTE: Everyone is different and so health coaches must start by understanding an individual's detailed health case history so that they are in a position to provide tailored advice. However, the above applies to the average adult with no specific problems that need to be worked around. Remember also that there's more to health and wellbeing than just diet and nutrition.

[Image courtesy of craiyon.com]

05/03/2026

Getting out for a 10 minute walk after a meal helps to level off blood sugar spikes

02/03/2026

Plato was a foundational Ancient Greek philosopher who was a student of Socrates and teacher of Aristotle.

He was once asked:

"What human behaviour surprises you most?"

He replied:

"They (people) get bored in childhood and want to grow up but then they miss their childhood. They lose their health to earn money but they pay money to regain their health. Worried about tomorrow, they forget about today. In the end, they live neither today nor tomorrow. They live as if they will never die, but they die as if they have never lived.”

When asked what he would suggest to remedy this, he replied:

"Don’t try to get anyone to like you… leave yourself to be loved. And the most important thing in life is not to have the most, but to need the least."

Plato was a brilliant philosopher who lived in Greece around 2,400 years ago.

These quotes come from the ‘Dialogues of Plato’ and highlight the fact that some aspects of modern life that are plaguing humanity - such as ego, materialism, comparing oneself to others (especially on social media), a lack of gratitude for the small things - aren’t actually that modern, although they may be accentuated by modern life.

27/02/2026

Happy Friday!

How's your investment doing this week? Your health investment, that is!

I got disapproving looks from some friends today when I ordered a cinnamon bun at my local coffee shop.
Turns out that this is unexpected behaviour from a health coach!

Really? Why?!

Embracing positive changes to your health and wellbeing doesn't mean that you have to make yourself miserable by never enjoying a little of what you like!

If you invest in your health and wellbeing day-to-day then you've got health points in the bank and are in a good position to reward yourself sometimes, even if that special occasion is simply the fact that it's Friday!

Everything in moderation!

Have a lovely weekend all.