Triple Two Wellbeing

08/12/2025

Dementia prevention?

It seems that more and more of us know someone who is battling with dementia or possibly another neurodegenerative disease.

The latest treatments for dementia focus on tackling, what's referred to as, 'neurotoxic protein accumulation'. Pharmaceuticals are complimented with a personalised diet and lifestyle program, such as the Bredesen Protocol, whereby the patient is screened for known contributing factors, including:

⚠️Insulin resistance*
⚠️Inflammation
⚠️Nutrient deficiencies
⚠️Hormone imbalances
⚠️Toxins

*also a precursor to diabetes, and the reason that Alzheimer's disease is being dubbed 'type 3 diabetes'

The results of the screening will drive a personalised program to address the root causes for that specific patient. It works most effectively when a patient is in the earlier stages of cognitive decline, although improvements have been seen even in more advanced cases.

Our genetics will always be a contributing factor, but whilst genetics may "load the gun", it's important to remember that the day-to-day health and wellbeing environment that we expose our bodies to is what "FIRES the gun".

Of course, a preventative approach is best for minimising those aforementioned contributing factors, especially as they all apply to other (worryingly common) chronic diseases, which is why the prevention agenda is becoming ever more urgent.

Taking responsibility for our own preventative approach needs to consider all of the following inter-dependant dimensions of our health and wellbeing, namely:

🔍Weight management
🔍Exercise
🔍Nutrition
🔍Sleep management
🔍Stress management
🔍Mental health
🔍Inflammation
🔍Healthy metabolism
🔍Gut health
🔍Toxin exposure

Considering all of these is important. Small changes in these areas will ensure we are doing everything in our power to prevent the 'firing of the gun', especially if we believe we are 'genetically disadvantaged'.

Does your health and wellbeing regime include all of these?

Feel free to get in touch to find out more. I'd be very glad to have a free no-obligation chat about your health and wellbeing 'environment'. You can get in touch here: https://222wellbeing.co.uk/contact/

02/12/2025

In the middle of a busy week, getting a good night's sleep is vital.
But 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, or find a local health coach here: https://www.ukihca.com/locations

[Image: craiyon.com]

28/11/2025

Happy Black Friday!

If you suffer from stress related anxiety or general anxiety, then this time of year may well be a difficult time. For those who follow Christian traditions, the pressure to find and buy gifts, the pressure to spend time with people that you'd rather not, the pressure to make the season 'special' - it can all be overwhelming.

The irony is that the meaning behind our Christmas traditions seems to have all but vanished (but that's a post all of its own).

If you do suffer from anxiety (whether it's Christmas related or not!) I would urge you to give meditation a go.

The stigma associated with it is often a blocker for some people to try it out and realise the game-changing benefits that science shows can help with issues like stress, anxiety and poor sleep.

In my health coaching practice it's become a tool for all manner of health and wellbeing complaints, not least general anxiety - seemingly one of the most common mental health issues that people suffer from these days.

On my own health and wellbeing journey it became a game changer that I now use every day (literally).

"Breath work", "breathing exercises", "meditation" - call it what you want - it should no longer be something that the Buddhist monastic community or the Hindu Sadhus have a monopoly on. It is worth trying it out. Maybe, like me, you will go on to have it in your toolbox as something that you can immediately call upon to help with managing your stress and/or anxiety.

The best description of meditation that I've heard recently is from Jeff Warren - a really down-to-earth author and meditation teacher on 'Calm' - one of the popular mediation apps:

"Mediation is the art of getting out of your own way"

This sums it up perfectly!

If you'd like to give it a go then let me know in the comments and I'll send you the links to a couple of FREE meditations that I recorded for clients who don't want to spend money on an app (with no strings attached, I promise). With that said, I do recommend 'Calm' and 'Headspace'.

Try out meditation and start getting out of your own way!

[Image courtesy of craiyon.com]

24/11/2025

Are you on statins?

Statins are more and more common, especially in men who are in their 50s+.

There is an argument that they are given out all-too-readily these days. Whilst that may be true, we need to be careful not to vilify them. Like most medications, they have their place following an in-depth assessment and discussion of their need between patient and GP.

Many people can reverse their need for statins by working on lifestyle changes.
However, it's important to have direction from your GP, as some people may need to go on them. For example, some people have genetic dyslipidaemia - where genetic mutations cause the body to produce too much LDL cholesterol or triglycerides, or not remove them effectively.

If you are on statins then it is important to understand how they can deplete critical nutrients that impact mitochondria, muscles, cognition, and cardiovascular function.

Here’s a little detail that reveals why this matters…

🔋 CoQ10
Low levels can lead to fatigue, myopathy, brain fog, and oxidative stress (causes
cell and tissue damage).

🌞 Vitamin D
Deficiency is linked to inflammation, immune dysfunction, and low bone density.

🦴 Vitamin K2
Low K2 increases the risk of arterial calcification and bone loss.

🦠 Vitamin A
Important for stomach, intestines, and oesophagus lining integrity, immune repair, and inflammation regulation.

🫀 Omega-3s
Deficiency may increase triglycerides (fat in the blood providing energy around the body), inflammation, and arrhythmia (abnormal heart rhythms) risk.

⚠️ Vitamin E (Tocopherols and Tocotrienols)
Low levels are associated with lipid (fats, waxes, oils, hormones, and steroids) oxidation and neuroimmune stress

🔥 Heme A
Required for mitochondrial energy metabolism and exercise capacity. (Mitochondria are the powerhouse of our cells).

⚠️ Selenium and Selenoproteins
Essential for antioxidant defence, thyroid function, immune response and cardio protection

💪 Carnitine
Depletion affects fat metabolism, cardiac output, and physical endurance

🩸️ Copper
Deficiency may contribute to arrhythmias, anaemia, and neuropathy (nerve damage causing pain, tingling, or numbness).

🔧 Zinc
Low levels impact testosterone, immunity, and endothelial repair (cells lining the interior of blood vessels, lymphatic vessels, and the heart).

⚡️ Creatine
Important for ATP buffering, fatigue resistance, and brain health.

Ideally, blood test monitoring should be used before and during the taking of statins. It's the sure-fire way of checking deficiencies that need lifestyle, dietary or supplementation adjustments.

21/11/2025

Happy Friday!

How's your diet been this week?
Do you need to refocus your diet in order to make it less 'inflammatory'?

But what does that mean, and why does it matter?

Inflammation in the body is often a good thing. It's the body's short-term protection response to injury, infection or irritation.

Chronic low-grade inflammation, however, is a persistent immune response often caused by lifestyle and environmental factors such as excess body fat, poor diet, smoking, stress, poor sleep, sedentary habits and exposure to toxins. The fact that it occurs silently and without symptoms has resulted in it being dubbed 'the silent killer'. Over time it can damage healthy tissues and has strong links to type-2 diabetes, heart disease, obesity, some cancers, neurodegenerative diseases, arthritis and joint deterioration.

What can we do to prevent this silent killer?

Focus on Anti-Inflammatory Foods:

✅Fruits and Vegetables: Berries, leafy greens, and brightly coloured produce are excellent sources of antioxidants and other anti-inflammatory compounds.

✅Oily Fish: Salmon, tuna, and mackerel are rich in omega-3 fatty acids, which have potent anti-inflammatory effects.

✅Whole Grains: Oats, whole wheat, and other whole grains provide fibre and other nutrients that can help reduce inflammation.

✅Nuts and Seeds: Walnuts, flax seeds, and chia seeds are good sources of omega-3 fatty acids and other anti-inflammatory compounds.

✅Olive Oil: Extra virgin olive oil contains antioxidants and oleocanthal, a compound that can help reduce inflammation.

✅Legumes: Beans and lentils are high in fibre and protein and can help reduce inflammation.

Limit Pro-Inflammatory Foods:

❌Processed Foods: Stay away from highly processed foods like microwave dinners, sugary cereals, and packaged snacks, which often contain unhealthy fats, sugar, and sodium.

❌Sugary Drinks: Avoid sugary soft drinks, juices, and other sweetened beverages, as they can contribute to inflammation.

❌Red and Processed Meats: Limit or avoid red meat (other than grass-fed products) and processed meats like bacon (unless nitrate-free or 'naked'), sausage, and hot dogs, as they can be high in saturated fat and may contribute to inflammation.

❌Refined Carbohydrates: Reduce intake of white bread, pastries, and other refined carbohydrates, which can cause blood sugar spikes and inflammation.

❌Fried Foods: Limit or avoid fried foods, as they are high in unhealthy fats and can contribute to inflammation.

The 'Mediterranean Diet' is a well-known anti-inflammatory eating pattern that emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil, with moderate amounts of fish, poultry, and dairy, and limited red meat. It's no coincidence that this type of diet is prevalent in the recognised Blue Zones* around the world.

*The 'Blue Zones' are regions around the world with a higher-than-average concentration of centenarians (people living to 100 or older), characterized by exceptional longevity and health.

Manage your stress. Chronic stress overdrives the sympathetic nervous system (“fight or flight”) and can result in the immune system staying in a pro-inflammatory state.

Avoid being sedentary. This isn't all about the gym - Try to move your body more through the day. Boost your step count.

Ensure you're getting a good night's sleep. During healthy sleep, especially deep (slow-wave) sleep, the body carries out essential immune “housekeeping”. Anti-inflammatory processes and tissue repair are promoted.

Any ideas how you could make next week a lower stress, anti-inflammatory week?

17/11/2025

I wish I knew in my 30s and 40s what I know now.

This is something that a new client had heard me say during a talk I was giving at a recent networking event.
I'd been talking about my own health and wellbeing journey through a 30 year corporate IT career:

A journey that saw my health take a nose-dive, through poor lifestyle choices, stress, anxiety and depression.

A journey that resulted in burn-out and stopped me from working for 7 months.

A journey that forced me to navigate medication and self-help (seemingly the only two solutions on offer at the time).

A journey that taught me the key health and wellbeing essentials.

A journey that made me realise that prevention would have been so much easier than cure.

A journey that inspired a change in career 7 years later to offer the help that wasn't there for me.

So many of the men I speak to have already run into trouble with their health and wellbeing. But for my new client, that one phrase - "I wish I knew in my 30s and 40s what I know now" - really resonated. He was well into his 30s and had just started to see some early signs of how our health and wellbeing can become more vulnerable as we get older and grapple with all the responsibilities of life.

My talk had told him all he needed to know about prevention, and learning from the mistakes of others!

So, I'm glad to say that, as well as supporting professionals in their 40s, 50s and 60s with health and wellbeing challenges, I am now helping guys in their 30s on simple preventative action that will keep them resilient through their career and beyond.

I still wish I knew in my 30s and 40s what I know now, but then I wouldn't have the amazingly rewarding job that I have today!

12/11/2025

Workplace health & wellbeing is ESSENTIAL to tackling our health crisis

Every day in my work with men in their 40s, 50s and 60s I see the same pattern: long hours, stress, insufficient movement, poor sleep, and sub-optimal nutrition, to name the common ones.

These aren’t just individual lifestyle issues - they’re part of a broader health crisis sweeping across the Western world. Recent data from World Health Organization* shows the stark reality:

In the UK, the average 'healthspan' (the average number of years that a person can expect to live in “full health”) has dropped to 68.2 for a man.
Even lifespan is reflecting the same worrying trend.
Data for the UK: https://data.who.int/countries/826 (you can also view data for your/any country)

These numbers reflect more than statistics - they point to systemic risk across our workplaces, economies, and communities.

Here’s why workplace wellbeing matters:

1️⃣The workplace is where we spend so much of our waking time.
For many men in their 40s–60s especially, large parts of their day are spent sitting, in front of a screen, under pressure, often sacrificing sleep and exercise. That makes the workplace a strategic environment for intervention.

2️⃣Poor lifestyle choices aren’t just “personal” - they impact performance, healthcare costs, productivity and culture.
When a large cohort of your workforce is carrying excess weight, insufficient movement, poor sleep and elevated stress, the knock-on effects include: increased absenteeism, presenteeism, reduced energy, and increased risk of chronic conditions. Shifting the focus to prevention and wellbeing makes sound business sense.

3️⃣Wellbeing programmes can be a lever for lasting behaviour change.
The workplace offers structure, community, accountability and support: peer groups, leadership buy-in, time carved out for movement or recovery, nudges toward healthier eating, sleep hygiene, stress resilience.

4️⃣It’s not just about ‘wellness perks’ - this is part of our response to a national health challenge.
If we accept that a large proportion of adult ill-health, chronic disease and productivity burden stems from lifestyle and behaviour (as the WHO data suggest), then the workplace becomes a frontline in helping solve this crisis. For businesses and leaders, this means that investing in meaningful health & wellbeing isn’t an optional benefit for employees - it’s strategic.

Health coaches are becoming more and more common in the workplace to support organisations in providing meaningful health and wellbeing services. They are trained, qualified and can give you the head-start you're after.

You can learn more about how health coaching is playing a big part in answering the challenges of our health crisis at the UK & International Health Coaching Association (UKIHCA) website: https://www.ukihca.com/health-ecosystem

Organisations like the UKIHCA and ANP (https://theanp.co.uk) are championing the cause, resulting in real support for organisations that take this issue seriously, and, if nothing else, see how it affects their bottom line.

In short, the current lifestyle-driven health crisis is one of our biggest socio-economic challenges. However, it’s also a huge opportunity. By bringing wellbeing into the heart of the workplace we not only improve individual lives, we help our organisations thrive while contributing to this public health crisis. It's not just a public health issue, it's an economic and societal imperative. Essentially, health is everyone’s business.

If you’re a business leader, HR professional or wellbeing director, then it may be worth considering how a health coach can support your own health and wellbeing initiative.

04/11/2025

Don't let stress become 'chronic stress'

During Stress Awareness Week, it's worth considering that stress is a natural part of life. But don't let it slip into chronic stress.

This is where our nervous system gets stuck in 'fight or flight' mode. The resulting cortisol and adrenaline changes our body from the inside, and longer term this can lead to high blood pressure, chronic inflammation, poor digestion, weakened immunity, increased risk of anxiety, depression and heart disease.

If you do suffer, then there's a couple of things you should do:

Stress causes cravings for sugary, fatty foods. That's your hormones talking! Get more fruit and veg in your diet to improve your gut. This boosts serotonin - the brain's 'happy' chemical. Also, magnesium-rich green leafy veg calms the nervous system. Plan lunches in advance (perhaps the night before) so that you're less prone to a 'quick', 'on-the-run', 'meal-deal-style' lunch. You can save some money while you're at it! Fuelling your body properly makes it more resilient to stress.

Secondly - take a little time out to move your body. Walking, dancing, stretching or even just doing deep breathing exercises resets your 'fight or flight' mode and boosts endorphins. Prioritise 'time out' as being just as important as any item on your to-do list (even if it's just 10 minutes) because it is, isn't it?!

If you're at the stage where stress is affecting your sleep, then that's definitely a wake-up call to deploy these 2 simple interventions that will make a difference to your day-to-day stress.

If you're struggling with stress, then a health coach could help you with your specific situation: https://www.ukihca.com/locations



[Image: craiyon.com]

03/11/2025

Is someone around you struggling?

I hope that Halloween was a fun start to the weekend just gone.
But many of us struggle a bit this time of year because of the dark mornings, short days and early darkness.
It's quite a dark and shadowy time of year and it's no coincidence that Halloween falls at this very time.

This can be an especially dark time for people who struggle with their mental health, whether it's depression, Seasonal Affective Disorder (SAD), or something else. This time of year can add an extra veil of darkness for some.

So please look out for your family members, friends, colleagues and connections who may be struggling.
People are not so good at asking for help, so if you notice that something's not quite right, then do ask about it. You could be making a difference and even saving someone's life.

There have been many high profile examples recently that have highlighted the potential tragic outcomes, but these examples in the celebrity world represent only the tip of the iceberg.

💊Pharmaceutical developments mean that prescribed medication helps many, but it shouldn't be all about that. All sufferers (and those of us supporting them) need to be mindful that it's only part of the answer (an no answer at all for some), even if our time-pressured and overloaded GPs have a tendency to simply send people away with pills.

Don't get me wrong. Medication is important. It can give the sufferer some space and respite from the horrible symptoms, and space to regain some level of day-to-day functioning. Space to consider how to move forward to permanent relief. But the medication needs to be combined with some 'lifestyle medicine' to get a sustainable resolution. Just a few examples:

✅Good nutrition helps with the production and functioning of neurotransmitters that are crucial for a healthy brain and mind.
✅Exercise produces endorphins - one of nature's anti-depressants.
✅Taking action to make sure you're getting a good night's sleep is also key in stabilising one's mental health.

All of these were crucial on my own 'journey'.

Last but certainly not least: simply being able to talk to someone can often have the biggest influence of all in easing the pain. You don't have to be an expert in mental health to simply listen and offer a sympathetic ear.

Remember - keep a look-out for the people in your life. You're a potential life-saver.

30/10/2025

28/10/2025

Do you suffer from anxiety?

This time of year seems particularly difficult for the growing number of people who suffer.

The effects on the body can be significant, even debilitating, as the sympathetic nervous system puts the body into 'fight or flight' mode for extended periods of time, resulting in 'chronic anxiety'.

But where has all this anxiety come from?

😓Modern lifestyle
🚫Poor sleep negatively affects the areas of the brain that regulate emotion
🚫A lack of regular physical activity causes inflammation and reduces endorphin release
🚫Processed foods including refined carbohydrates, sugar, preservatives, regulators and emulsifiers contribute to inflammation and poor gut health are linked to anxiety

😓Social and environmental issues
🚫Worries about economic instability, wars, pandemics and climate change
🚫Over exposure to the news (which is heavily negatively biased)
🚫Global troubles (economic change, wars, pandemics and climate change)
🚫Social media and technology use (comparison anxiety, "FOMO", reduced face-to-face interaction)
💡Heritability is a factor in baseline risk, but environment is the stronger factor

😓Psychological Factors
🚫Children raised in anxious environments (anxiety is modelled by parents)
🚫Societal pressure to achieve or conform
🚫Cognitive patterns reinforce fear and worry

What can we do about our anxiety?

By focusing on what's within our control, we can eradicate many of the sources/triggers of anxiety listed above through behaviour change and some basic lifestyle medicine. Here are just some ideas that I often work on with clients:

✅Fix poor sleep (this is priority 1 for nearly ALL of my clients regardless of why they approached me)

✅Manage our exposure to the news (avoid it even)

✅Have strict boundaries for social media and technology use, especially for children

✅Avoid processed foods (read ingredients and avoid anything with items you don't recognise!), refined carbohydrates, sugar

✅Adopt an anti-inflammatory diet (see my previous post on this). Inflammation is the hidden cause of all manner of issues!

✅Look into proven remedial techniques and exercises, e.g. breathing exercises, meditation and EFT Tapping. Results with these techniques can be transformational. I've seen it first-hand. If you make it a daily habit, you can expect results.

What action have you taken to calm your anxiety?

[Image courtesy of craiyon.com]

24/10/2025

A good day to start a good habit