Whole Health (2025)

09/12/2022

This is not your typical meal plan.

If you’re tired of…
- Spending hours grocery shopping
- Wasting time picking recipes for the week
- Packing lunches
- Cooking complex recipes
- Having no variety in your diet
- Neglecting desserts and snacks
- Having no energy

This one is for you.

It has everything you need to kickstart your health journey.

Visit the link in our bio to download your FREE copy.

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05/12/2022

Are you looking to improve physical performance, stress and overall wellbeing without having to reach out for 3 different supplement or lifestyle changes?

A recent systematic review on ashwagandha showed promising results for all three.

1) Physical performance. 240-600mg/day, 750-1250mg/day. Increased strength and power, and cardiovascular fitness (testosterone, 1RM bench and squat, VO2 Max) in untrained individuals and trained athletes, respectively.

2) Fatigue and recovery. 120-1200mg/day improved muscle damage and fatigue and sleep quality in healthy individuals.

3) Quality of life. 120-1200mg improved quality of life (as measured by assessments) and stress (cortisol levels).
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Takeaway?

Ashwagandha could be a great way to improve your gains and quality of life mainly through modulating cortisol response and its antioxidant capabilities.

{Disclaimer: This information is not a substitute for medical advice. All information, content, descriptions, comments, and material provided is for informational purposes only}

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/

02/12/2022

Are you tired of inconsistent results?

We’re two elite athletes striving to make the world a healthier place. One person at a time.

Our goal is to provide you with simple, authentic and consistent steps so you can gain greater confidence and control over your health.

It all starts with a 4 week commitment.

4 weeks to transform your lifestyle habits and become the best version of yourself.

Step 1: Buy the “4 Week | Transform” plan
Step 2: Book your “pre-paid session” call
Step 3: Fill out the “initial assessment”
Step 4: Develop a customized plan
Step 5: Get results.

It’s that simple.

Don’t hesitate to reach out with any further questions. We always take pride in being present for our clients.

We’re excited to get started and look forward to guiding you.

30/11/2022

Is your energy running on fumes?

Try these.

1) Light Exposure. 10-30 minutes of sunlight, especially first thing in the morning directly regulates your circadian rhythm. A properly functioning circadian rhythm releases wake and sleep hormones at the right times, optimizing sleep quantity and quality.

Better sleep = More energy

2) Caffeine. Research shows that 2-3 cups of coffee a day can be extremely beneficial.
The main way caffeine increases your energy is by blocking adenosine receptors in your brain (receptors responsible for making you feel sleepy).

Moderate caffeine intake = More energy

3) Meal Size. Research shows that portion control reduces to spike and then crash in blood sugar levels, often leading to hypoglycemia (afternoon crash in energy for many people)

Smaller food portions = More energy

{Disclaimer: This information is not a substitute for medical advice. All information, content, descriptions, comments, and material provided is for informational purposes only}

https://www.sleepfoundation.org/circadian-rhythm
https://pubmed.ncbi.nlm.nih.gov/20164566/ #:~:text=Caffeine%20causes%20most%20of%20its,cells%20of%20all%20brain%20areas.
https://pubmed.ncbi.nlm.nih.gov/23109064/

28/11/2022

Can't stay committed to your goals??

Start by asking yourself simple questions.

1) Determine your purpose. If I had $100 million in the bank, what would I do with my time?

Make this a priority in your life.

2) Set a clear and effective goal. What's the first thing I need to do to achieve this purpose?

Make it specific and achievable.

3) Schedule action steps. When will I make time to take action on this goal?

Schedule a time and place.

4) Build habits. How will I remain consistent with these action steps?

Build a routine.

Bonus) Hire a coach. Who can help me stay accountable?

Find someone that will keep you honest.

23/11/2022

Do you wake up feeling rested and energized?

Sadly, most people need their cup of coffee before they do.

Here are a few scientifically proven ways to improve your sleep quality and quantity.

1) Cold room. According to the Sleep Foundation, the need for a colder bedroom temperature is multi-factorial. Cooling down the bedroom allows a better secretion of an important hormone to help you fall and stay asleep: melatonin.

2) Reading before bed. It's obviously much harder to fall asleep in a stressed out state. Reading before bed (ideally non-stimulatory content) allows your nervous system to shift from a sympathetic (fight-or-flight) to a parasympathetic (rest-and-digest) state.

3) Magnesium. A large portion of the population is magnesium deficient. Major factors contributing to this deficiency include: vigorous exercise, poor diet, digestive issues, type 2 diabetes. Consuming adequate and easily absorbed forms of magnesium (such as bisglycinate) may regulate several hundreds of functions in your body and assist with better sleep quality.

Do you want more sleep improvement ideas? Let us know in the comments!

https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep #:~:text=The%20best%20bedroom%20temperature%20for,for%20the%20most%20comfortable%20sleep.

{Disclaimer: This information is not a substitute for medical advice. All information, content, descriptions, comments, and material provided is for informational purposes only}

21/11/2022

You don't know where to start in your health journey?

Most don't. No worries.

Instead of trying to incorporate endless tactics and methods, aim for values.

Here are the 4 values we use with our clients.

1) Accountability. It's easy to set goals and give them up if you're the only one that knows about them. Studies have shown that an accountability partner can raise your chances of achieving a goal all the way up to 95%!

2) Consistency. Perfection isn't possible or sustainable, but being 80% consistent is. Rather than being occasionally great, aim to be consistently good. Confidence and results will accumulate over time.

3) Simplicity. Complex doesn't make you better or smarter. If anything, it adds more stress to your life. Save energy for what matters. Determine your purpose, goal and action steps and focus your energy on one thing at a time.

4) Authenticity. Don't let others influence who you are. Happiness isn't so much about achieving goals, but more so about aligning your actions with your own values.

What makes us accountable, consistent, simple and authentic?

Helping others be the best version of themselves.

Let us help you. DM us, we'd love to guide you through life's obstacles.

16/11/2022

Are carbs the enemy?

It depends. (Get used to this answer!)

The type, duration and intensity of exercise matter.

30-min workout? Not necessary. 1h+? Beneficial.
Incline walk? Not necessary. Competition? Beneficial.

Overeating (not only carbohydrates) leads to calorie surplus, which then leads to undesirable outcomes: weight gain, brain fog, inflammation, diabetes, etc.

But carbohydrates also play a crucial role.

A research published in 2014 took a deep dive into this matter and came out with interesting findings.

1) Carbohydrates not only help you lift heavier things, but they also support cognitively demanding tasks. By reducing time to exhaustion, carbs can help you think clearer and make better decision down the stretch.

2) Carbohydrates aren’t only the brains preferred fuel, but also have a modulatory effect on the immune and nervous system. Healthy you will definitely perform better!

3) Ingesting glucose or similar easily digestible carbohydrates (to reduce chances of GI distress) have been shown to increase performance and aid in recovery.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008807/

10/11/2022

Is water as important as people say it is?

Yes.

You can go weeks or even months without food, but you can only go days without water.

This says a lot about your body’s needs. Ultimately, if a vital function is neglected (such as hydration), your body will divert all of its resources to the problem. Which means less available energy to place on your goals.

if your goal is optimal health and performance, this should raise a red flag.

If you do not take care of vital functions, such as drinking enough water, you will greatly limit yourself physically and cognitively.

Research has shown that even a 2% loss of body water is associated with mood issues, fatigue, and many illnesses.

But more of it isn’t better. Over-hydrating can also hinder performance, which is why you should monitor what your individual needs are.

Start with the basic: 1/2 body weight in pounds in ounces per day.

150lbs=75oz/day

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

08/11/2022

Is coffee good or bad for your health?

It tastes good, gives you energy, warms you up… too good to be true, no?

It turns out it’s not only good but great for your health and performance.

Last week we examined how daily walks could lower your risk of all-cause mortality by up to 70%.

Coffee isn't too far behind. Consistently consuming 3 cups of coffee per day has been shown in hundreds of research studies to reduce risks of multiple diseases by 15-30%.

Some of its greatest advantages come from 2 distinct components: caffeine (what gives it a stimulant effect) and polyphenols (what you mainly find in colorful fruits and veggies, strong antioxidants).

It turns out it’s not only good but great for your health and performance.n increase your life and health span.

https://www.bmj.com/content/359/bmj.j5024
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Whole Health

09/12/2022

05/12/2022

02/12/2022

30/11/2022

28/11/2022

23/11/2022

21/11/2022

16/11/2022

10/11/2022

08/11/2022

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