Ricky Brown Health

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Ricky Brown Health

Holistic Healthcare that incorporates Osteopathy, Massage,Sports Medicine, Nutrition & Health Coachi

02/02/2026

Stop fighting your body
& give willpower a rest

If you’re eating healthy, training regularly, and still tired, craving, struggling with weight, blood sugar & blood pressure…

It’s not about motivation.

It’s modern life!

Our biology is not optimised for our modern lives. This is why so many people are struggling with:

• high blood sugar
• type 2 diabetes
• high blood pressure
• chronic stress & inflammation
• brain fog, anxiety & depression

It’s time to stop trying new programs and plans and focus on fixing the foundations.

That’s why I built the Metabolic Health Reset.

Not another diet.
Not a workout plan.

A simple reset of the 5 pillars your metabolism actually responds to:

• Nutrition
• Physical Activity
• Sleep
• Stress
• Mindset

When you fix the foundations, the body autocorrects and results come naturally.

If nothing’s changing…
you don’t need another plan.
You need a reset.

DM for@more Info OR Go to BIO (linktree)

Take the Quiz 🧐
Book your Call 📞
Let’s get Started 🚀

01/02/2026

Stop fighting biology
& give your willpower a rest

If you’re eating healthy, training regularly, and still tired, craving, struggling with weight, blood sugar & blood pressure

It’s not about motivation.

Modern life disrupts:

• blood sugar
• gut health
• sleep
• stress hormones
• recovery

Most plans focus on change
Very few fix the foundations that make change stick!

That’s why I built the Metabolic Health Reset.

Not another diet.
Not a workout plan.

A simple reset of the 5 pillars your metabolism actually responds to:

• Nutrition
• Physical Activity
• Sleep
• Stress
• Mindset

When you fix the foundations, results are the by product.

If nothing’s changing…
you don’t need another plan.
You need a reset.

Go to my linktree

Take the Quiz 🧐
Book your Call 📞
Let’s get Started 🚀

28/01/2026

If nothing’s changing… you don’t need another plan.

You need a Reset!

Jumping from program to program without fixing the reasons why nothing sticks, is just a different recipe for failure.

More effort.
Same mindset.
Same outcomes.
Same frustration.

The Metabolic Health Reset doesn’t stack a new strategy on top of a broken foundation.
It rebuilds the foundations that actually move the needle and make change last 👇

1️⃣ Mindset
Because reversing lifestyle-driven symptoms and sustaining healthy habits is a head game first.
Identity, beliefs, habits — this is where real change starts.

2️⃣ Nutrition
No guesswork. Within weeks, you’ll know exactly what works for your blood sugar, energy levels, digestion, and performance.

3️⃣ Exercise
A Personalised, Sustainable, and Principles based approach that allows you to build an exercise habit on your terms.
Not punishment. Just results.

4️⃣ Stress resilience
Because chronic stress quietly wrecks metabolism….even with a good diet and exercise!

5️⃣ Sleep
The most underrated performance and fat-loss tool you’re probably neglecting.

This isn’t about hacks, shortcuts or secrets.
It’s about fixing the fundamentals so that everything else is easy.

If you’re tired of treading water, starting again, and managing symptoms, and you’re ready to cross the bridge and burn it behind you, this is where it happens.

👉 Apply now for the Metabolic Health Reset
Limited spaces. High support. Real outcomes.

DM for more info or go to my linktree to take the metabolic health quiz and book you’re free call 📞

26/01/2026

Life doesn’t get easier, we just get stronger! 💪🔥

4 exercises for strong, stable and large shoulder boulders!

1- kneeling landmine press

Great for delts, upper pecs, triceps, serratus, obliques, abs, QL, upper traps

2- bilateral cable lateral raise.
Great for mid delt & upper traps, lean forward for more rear delt.

3- ext rot and shoulder press
Regarded as a rehab ex, but def a must for rotator cuff activation and scap stability,

4- farmers carry
Grip strength, rotator cuff, upper traps and delt strength

Did you know- A stronger, more stable shoulder is often the direct result of a tighter, more powerful grip.

💪

25/01/2026

Metabolic Micro Habit No 4-

For 1 week act as if you are the healthiest and most mentally focused version of yourself

Ask yourself each morning for 1 week- ‘what would the healthiest version of me do today’

Fake it until you make it- it works!

1 habit, 7 days, experience for life!

Thanks to for a great weekend at Malaysia’s 1st Biohacking & Longevity Summit 🔥💪❤️

22/01/2026

The 6 min lunch box ⏰

Time is not the problem, priority is!

It takes a few minutes to make a lunch that your taste buds will enjoy and your body will thank you for.

If our first meal influences our subsequent meal choices, a prepared lunch will guarantee a good choice!

So many people blame time for eating crap at lunch, when in reality it’s just not a priority to have a decent meal.

Tiredness after lunch isn’t normal, because we will feel energised after a good meal.

Quality inputs = Quality outputs

This lunch is a daily operation and takes as long to make as an egg to boil.

Half tin of tuna, a few pea sprouts or salad leaves, half an avo, grated carrot, handful of walnuts, a boiled egg, 2 spoons of homemade sauerkraut, ACV, salt, ex v olive oil.
🥑🥗💪

20/01/2026

Function over Fashion 💪
Rotation over Flexion🌀

If you want a functionally strong core, resisted rotation is the key.

Most daily and sports movements involve twisting: reaching, turning, swinging, throwing. Rotation training mimics life.

Twisting under load teaches your core to stabilize your spine and protect your back from injury.

Trunk rotation keeps your thoracic spine mobile, reducing stiffness in the spine and strain around the neck

Rotation also targets obliques, serratus anterior, quadratus lumborum, and deep core muscles that trunk flexion (sit ups) neglect.

If you want a 6 pack sort your diet out, if you want a strong stable core get resisted rotation in your life 💪🌪️

19/01/2026

This weeks metabolic micro habit is the practice of Hara Hachi Bu- the Japanese tradition of eating until you’re satisfied or no longer hungry- not until you’re full!

An easy way to do this is to reduce your portion size and to increase feelings of satiety- eat your protein and fibre before chowing down on carbs such as rice, noodles and bread.

2 key things that will influence your desire to eat excessively is

1- the quality of your first meal
2- getting enough protein in each meal.

If you can control your food intake you control your blood sugar and your metabolic health

give it a go this week and remember:

‚We gain the strength of the temptation we resist’

Week 3, Let‘s Go!

Nothing ventured, Nothing gained! 🧐

18/01/2026

Card no 35 was chosen for Week 3 of the 2026 Metabolic Micro-Habit Challenge

Starting tmrw the challenge is to practice the Japanese tradition of ‘Hara Hachi Bu.’

Eat until satisfied, not until you’re full.

This tradition probably contributes to the generally good health status and longevity of the Japanese.

We are all guilty of eating unnecessarily, so this week is an opportunity to bring awareness to your consumption and portion control.

Self-restraint in a modern world of
convenience, calories and consumerism is fundamental to our metabolic health and locus of control.

Walking away from a meal satisfied and not full is a powerful habit to establish in a food environment that is being deliberately swamped with products that override our self discipline, hijack our dopamine receptors and bypass our satiety signals!

Remember- We gain the strength of the temptation we resist 💪

Nothing ventured, nothing gained!

17/01/2026

Listen to your ❤️

Tracking HRV gives you real insight into your levels of stress, recovery, sleep quality, and nervous system balance.

These are all key for optimising metabolism, improving fat burning, and supporting blood sugar control.

Most modern wearables track HRV automatically, making it easy to see how lifestyle, exercise, and sleep affect your metabolic health in real time.

Higher HRV = better recovery, lower stress, improved metabolism, and sharper performance.

Monitoring HRV is proactive Metabolic Health- An ounce of prevention is with a pound of cure!

For a free research backed guide to HRV- comment or DM ‘HRV’ 💜💙💚

Address

Mont Kiara
Kuala Lumpur
50480

Website

https://rickybrownhealth.com/metabolic-health-reset/

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My Story

I provide a combination of Osteopathic Medicine, Health Coaching and Exercise Therapy to deliver holistic treatment that is tailored to the individual. I focus on providing the most effective short and long term solutions to resolve today’s most common aches, pains and stubborn symptoms.