Physiology Check-in

1.Breaths/min – 2. In & hum Out – 3. Breaths/min

2.The body oxygen level test (BOLT):

Breathwork–

Discuss Autonomic Nervous System (Sympathetic/Parasympathetic)

Buteyko (Asthma): Focus [Alt Nos 4.1.4.1] : Awaken [8.2] : Balance [5 ½ :5 ½ ] :

Relieve Stress [Box 4.4.4.4] : Ease Anxiety [4:7] : Deep Calm [4.1.8.1]

My daily fav: Wim Hof 4 x 40 with Retention on the out breath 2 – 3 mins + (with pulse oximeter and Wim Hof App although not required.) 

Nutrition

           The Nova Food Classification [ Groups 1-3 OK, Group 4 associated with morbidity and mortality].

           Supplements & Methylation (Folate, Methionine, BH4, Urea cycles & Transulphuration pathway – StrideDNA. Cytoplan.

           Filter things (water) before they enter the body, or let the body be the filter.

Hormetic Stress is a short, moderate burst of stress that can be beneficial to your physical, mental, and emotional health. Can help you build stress resilience

Examples inc. Cold exposure, such as cold showers, ice baths, or dipping in cold sea: Hot saunas: Intermittent fasting: Hypoxic breathing practices: High-intensity workouts: Yoga

HRV (Heart Rate Variability). As a direct indicator of Autonomic Nervous System activity, Heart Rate Variability is now considered the most important non-invasive biomarker to track. HRV is like your individual fingerprint for stress tolerance, adaptability and resiliency. HRV training builds stress resilience.

Morning Routines: mineralised water (Celtic salt). Sunlight (natural light – cortisol pulse & release of neuromodulator – Dopamine for drive – motivation/craving/pursuit), walking (light exercise), Grounding – repolarise blood cells (or earth bedsheet), gratitude practice, meditation/breathwork. Cold shower, supplements (amino acids, vitamins) measurement checks.

Sleep: Deep/REM. Chromo type Bear (50%), Lion (early bird) Wolf (night owl), Dolphin (rare – erratic >8hrs) , circadian rhythm, no eating 3 hours, limit stimulation & blue light blocking, PEMF, Earthing, supplements (5-HTP, Zinc, Magnesium), temperature

Exercise: Aerobic 10000+ steps a day or whatever aerobic exercise you prefer zone 2 / zone 3

Resistance exercise: Gym equipment or at home (Push-ups, squats, crunch, bridge, Lunge).

The things I measure every day [Clients often ask what is it that I do]:

Heart Rate Variability, Recovery/Readiness, Activity [Elite HRV App & Polar H10]

SLEEP: Sleep² (App) with Polar Verity Sense or Polar H10 (the most accurate in tests), Oura Ring and Whoop2. Measure total, REM (Rapid Eye movement), Deep, RHR (Resting heart rate), LHR (lowest Heart Rate), Respiratory Rate.

GKI (Mojo Glucose & Ketones) – Mojo Meter {Prof Thomas Seyfried – Metabolic therapy – ketones provide hypoglycaemic resilience))

MacroFactor (Nutrition tracking).

Renpho Health [Weight, BMI, Body Fat, Visceral Fat, Skeletal muscle, BMR]

Blood Pressure (OMRON M3) & Oxygen Saturation (Pulse Oximeter)

[Option to check your measurements]