Dear ,
Welcome to your Vitality Report. This report is designed to give you a clear snapshot of your overallentire health, and highlight the key areas for improvement. By understanding where you need to focus, you can apply targeted changes to achieve the best results.
As you progress through the Foundations Course, use this report as your guide. Review the relevant sections prior to starting each module, and refer back to it as you learn new concepts to see how they apply to you personally. Reflect on how your new knowledge can help improve your scores. Bring your report to live coaching sessions to discuss your specific health areas and track your progress.
You will be able to redo your score in 12 weeks to see how the changes you’ve made have impacted your health. We believe in your ability to make meaningful improvements and are here to support you every step of the way.
Here’s to your journey towards better health and vitality!
Amelia Phillips & Dr. Jasmina Dedic-Hagan
Your Overall Score
Your Vitality Score indicates that you are doing well, but there are still some areas in your health that could benefit from improvement. Understanding these areas and knowing where to focus is key to achieving optimal health.
This report provides you with initial recommendations to improve your health and wellbeing. By implementing these suggestions, you can begin to address the underlying health issues. Additionally, you can start to follow our Foundations Course, which offers more in-depth guidance on how to improve your key health areas. Participating in live coaching sessions will also provide you with support and help you stay on track.
The recommendations in this report are based on lifestyle changes which can make a significant improvement to your health. If you are currently on medication or being treated by a doctor, it’s important to consult with them about the changes you plan to make. Our recommendations are designed to complement your existing treatment plan and provide a holistic approach to improving your health.
With a few targeted changes, you can elevate your health to the next level. Let’s build on your strengths and continue improving your well-being.
We’ve scored you against the following key areas
Inflammation Score: 64%
Managing inflammation is crucial for your overall health, as chronic inflammation can affect various systems in your body, leading to a range of health issues.
Metabolic Health Score: 58%
Your metabolic health, encompassing processes such as energy production, blood sugar regulation, and fat metabolism, is vital for maintaining your body’s overall balance and function.
Gut Health Score: 57%
Your gut health, including digestion, nutrient absorption, and microbiome balance, is fundamental to your overall well-being and impacts many other aspects of your health.
Hormone Health Score: 70%
Your endocrine health, including your adrenal, pancreas, thyroid, and sex hormones, is crucial for the overall well-being of your entire body.
Use these scores to identify the targeted changes that can have the most impact on your health. Get started on the Foundations Course to dive deeper into each area and learn how to make meaningful improvements.
Your journey to better health begins here.
Amelia and Dr Jasmina
Your results indicate a mild risk of chronic inflammation in your body.
Inflammation is a natural process by which your body’s immune system responds to infection, injury, or harmful stimuli. While acute inflammation is a vital part of healing, chronic inflammation can lead to a variety of health issues.
Your score suggests that you may be at risk of developing symptoms associated with mild inflammation. By focusing on prevention and addressing contributing factors now, you can improve your quality of life and help prevent the progression of inflammation-related issues.
Did you know that inflammation is like your body’s silent alarm system?
While it’s essential for healing, chronic inflammation can be the hidden culprit behind a surprising array of health issues. It’s not just about aches and pains – it underpins cardiovascular, metabolic, neurodegenerative diseases and cancer. These diseases eat away at our healthspan and quality of life. In fact, researchers now believe that chronic inflammation might be the common thread connecting many seemingly unrelated health conditions.
What causes inflammation?
Diet
Pro-inflammatory foods (refined sugars, trans fats) activate the NF-κB pathway, a key regulator of inflammatory response.
Lack of anti-inflammatory nutrients (omega-3 fatty acids, antioxidants) reduces your body’s ability to resolve inflammation.
Tip: Add a handful of berries to your breakfast or snack daily. Berries are packed with anti-inflammatory antioxidants and are an easy addition to many meals. Frozen berries are a great convenient option.
Environmental Toxins
Pollutants and chemicals can trigger oxidative stress, leading to inflammation.
Some toxins act as endocrine disruptors, interfering with hormonal balance and promoting inflammation.
Tip: Swap plastic drink bottles and tupperware for stainless steel or glass. Reduce your exposure to harmful chemicals by using safer drink containers and not microwaving with plastic containers.
Physical Activity
Lack of exercise leads to adipose tissue accumulation, which releases pro-inflammatory cytokines (just because we use this word in our videos) .
Overtraining can increase inflammation. Muscle soreness lasting over 48 hours post-exercise may indicate this.
Tip: Take a 5-minute movement break every hour during your waking day. Stand up, stretch, or take a short walk – even if it’s just around your room or office.
Stress
Chronic stress elevates cortisol levels, which can lead to insulin resistance and promote inflammation.
Stress also activates the sympathetic nervous system, leads to dysregulation of the immune system and sleep, ultimately leading to the release of pro-inflammatory cytokines.
Tip: Take the DASS score (Depression, Anxiety, and Stress Scale) (DASS) to assess your stress levels and identify areas needing attention.
Sleep Quality
Less than 6 hours of sleep per night elevates CRP levels and disrupts the circadian rhythm of normal cytokine release (yes, your normal inflammatory responses are attuned to your sleep cycle!).
Tip: Set a consistent sleep schedule, aiming to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s inflammatory responses.
Nutrient Deficiencies
Both Magnesium and Vitamin D play crucial roles in lowering inflammation.
Tip: Include a serving of leafy greens in your daily diet. They’re rich in magnesium and other nutrients that help combat inflammation. Try to start your day with safe sun exposure – this will help your body synthesise Vit D and set a healthy cicardian rhythm.
Further testing
Specific blood tests can measure markers of inflammation
High sensitivity CRP
A high-sensitivity C-reactive protein (hs-CRP) test measures low levels of CRP and may be used to help evaluate an individual for risk of cardiovascular disease
Lactate Dehydrogenase
LDH is an enzyme required during the process of turning sugar into energy for your cells. Only a small amount is usually detectable in the blood, however, when cells are damaged they release LDH into the bloodstream.
Creatine Kinase
When muscle cells are injured creatine kinase enzymes leak out of the cells and enter the bloodstream. Prolonged elevated creatine kinase after periods of rest can be a sign of overtraining.
High Insulin
High insulin levels can be a marker of insulin resistance, a condition where your body’s cells don’t respond effectively to insulin. This is a key factor in the development of metabolic disorders, such as type 2 diabetes, and is often linked to chronic inflammation.
Low Albumin
Albumin is a protein made by the liver, and low levels in the blood can indicate chronic inflammation or poor liver function. In the context of metabolic health, low albumin levels can also reflect malnutrition or ongoing inflammatory processes that may exacerbate metabolic issues.
High Insulin and low albumin as well – and probably very relevant here as many will have metabolic issues (insulin resistance).
What next?
- Dive into our Foundations course to gain deep insights into managing inflammation effectively.
- Begin setting weekly intentions for small, achievable habit changes – these micro-steps will build momentum.
- Take part in coaching sessions. Our coaches are here to support you every step of the way.
- Check out our Anti Inflammatory Meal Plan and start to incorporate some of these recipes into your diet.
By combining knowledge, small changes, and expert support, you’re setting yourself up for success.
Your BMI: 25 (Overweight)
Your waist circumference: 94 – 101 cm (37 – 39.8 inches) (At Risk)
Your results suggest a moderate risk to your metabolic health.
Metabolic health is crucial because it affects nearly every system in your body. An efficient metabolism helps regulate blood sugar levels, blood pressure, cholesterol, and body weight. Poor metabolic health can lead to serious conditions such as type 2 diabetes, cardiovascular disease, stroke, and metabolic syndrome. Additionally, poor metabolic health is a key contributor to weight gain and stubborn weight that is difficult to lose. Maintaining good metabolic health not only enhances your energy levels and physical performance but also reduces the risk of chronic diseases, improving your quality of life and longevity.
Your score suggests that you may be experiencing some symptoms associated with metabolic imbalance, such as gradual weight gain, difficulty losing weight, cravings, and fluctuations in energy levels. By addressing these factors now, you can improve your overall well-being and reduce the likelihood of future health issues.
Overweight: Being classified as overweight means that your body weight is above the recommended range for your height. While the health risks are generally lower than in the obese categories, carrying excess weight can still increase your risk of developing conditions such as type 2 diabetes, hypertension, and cardiovascular disease. Focusing on balanced nutrition, regular physical activity, and healthy lifestyle habits can help you achieve and maintain a healthier weight, which in turn can reduce your risk of chronic diseases and improve your overall quality of life.
While BMI is a useful screening tool, it’s important to remember that it doesn’t distinguish between muscle mass and fat tissue, which is particularly relevant for athletes with high muscle mass and individuals of certain ethnicities who may have different body fat distributions. For a more accurate assessment of body composition, methods like a DEXA scan, which measures bone density, muscle mass, and fat distribution, can provide a clearer picture.
Your waist circumference is 94 – 101 cm (37 – 39.8 inches), which indicates that you are at risk of metabolic complications. While this level of abdominal fat may not currently pose an immediate threat, it does increase your likelihood of developing conditions such as type 2 diabetes and heart disease over time. Taking proactive steps now, such as adopting a healthier diet and incorporating regular exercise, can help you reduce this risk and improve your overall health.
Did you know that metabolic flexibility is key to optimal health?
Metabolic flexibility is the body’s ability to efficiently switch between burning carbohydrates and fats for energy, depending on availability. Think of it as your body’s ability to adapt to different energy sources.
Here’s how it works in everyday life:
- After a meal, your body preferentially uses the carbohydrates from your food for quick energy.
- Between meals or during light activity, your body starts to tap into its fat stores for energy.
- During sleep or fasting, your body relies primarily on fat burning.
- During intense exercise your body quickly shifts back to using carbs for the burst of energy needed.
When you’re metabolically flexible, these transitions happen smoothly and efficiently. You feel energized after meals without crashes, can go for longer periods without feeling hungry, and have steady energy levels throughout the day.
However, if you’re not metabolically flexible, you might experience energy crashes after meals, constant hunger or cravings or difficulty concentrating when you haven’t eaten in a while.
How to Enhance Your Metabolic Health
Exercise for Metabolic Health
Aerobic Exercise (Cardio)
Aerobic exercise improves insulin sensitivity, helping your body use glucose more effectively and reducing the risk of insulin resistance and type 2 diabetes.
Regular cardio increases mitochondrial function, enhancing your body’s ability to burn fat and providing you with more sustained energy levels.
Studies have shown a strong correlation between regular aerobic exercise and increased longevity. Engaging in cardiovascular activities can add years to your life by reducing the risk of age-related diseases and improving overall health markers.
Tip: Aim for at least 150 minutes of moderate-intensity cardio per week. This could be brisk walking, cycling, swimming, or any activity that raises your heart rate
Resistance Training (Strength Training)
Resistance training builds muscle mass, which increases your resting metabolic rate, helping you burn more calories even at rest.
Strength training improves glucose uptake by muscles, aiding in better blood sugar regulation and reducing the risk of insulin resistance.
Research has demonstrated that regular strength training is associated with a lower risk of all-cause mortality. It helps maintain muscle mass and bone density as you age, crucial factors in maintaining independence and quality of life in later years.
Tip: Include strength training 2-3 times per week, focusing on major muscle groups. This can be bodyweight exercises, free weights, or resistance bands.
Nutrition for Metabolic Health
Balance Macronutrients
Carbohydrates focus on complex carbs with fiber which slow glucose absorption and help maintain stable blood sugar levels.
Proteins are essential for muscle maintenance and satiety, helping you feel full longer and supporting muscle repair and growth.
Fats should emphasize healthy options for hormone production and nutrient absorption, which are crucial for overall health and well-being.
Tip: Aim for a balanced plate at each meal with half non-starchy vegetables, a quarter lean protein, a quarter complex carbohydrates, and a serving of healthy fats.
Manage Glucose Response
Pair carbohydrates with proteins or fats to slow glucose absorption and help maintain stable blood sugar levels.
Consider the glycemic index and load of foods to choose options that have a gentler impact on blood sugar.
Tip: If having a higher-carb food, pair it with protein, fat, or fiber. For example, have an apple with almond butter.
Practice Time-Restricted Eating
Time-restricted eating can improve insulin sensitivity and metabolic flexibility, helping your body better manage glucose and switch between energy sources efficiently.
This eating pattern allows your digestive system time to rest and repair, promoting better overall digestive health.
Tip: Start by limiting eating to a 12-hour window, then gradually decrease to 10 or 8 hours as comfortable.
Further Testing
Further Testing: Specific tests can provide more detailed insights into your metabolic health and flexibility. We will cover these testing methods and more in-depth strategies to improve metabolic function in the Foundations course.
- Fasting Blood Glucose Test: Measures your blood sugar levels after an overnight fast.
- Hemoglobin A1C Test: Provides an average of your blood sugar levels over the past 2-3 months.
- Lipid Panel: Assesses cholesterol and triglyceride levels in your blood.
- Insulin Resistance Test: Measures how effectively your body responds to insulin.
- Body Composition Analysis: Provides a more detailed breakdown of your body fat percentage and distribution.
- Metabolic Flexibility Assessment: Specialized tests that measure how well your body switches between fuel sources.
What’s next?
- Dive into our Foundations course to gain deep insights into managing your metabolic health and improving metabolic flexibility effectively.
- Begin setting weekly intentions for small, achievable habit changes – these micro-steps will build momentum.
- Take part in coaching sessions. Our coaches are here to support you every step of the way.
- Check out our Metabolic Health Meal Plan and start to incorporate some of these recipes into your diet.
Remember that small, achievable changes over time can yield big results!
Your score shows that your gut health may be impacting your well-being.
The gut is home to trillions of microorganisms, collectively known as the gut microbiome, which play a crucial role in maintaining health. A balanced gut microbiome aids in digestion, nutrient absorption, and supports a healthy immune system. However, an imbalance in gut bacteria can lead to digestive issues, inflammation, and has been linked to conditions such as irritable bowel syndrome (IBS), leaky gut, and even mental health disorders like anxiety and depression.
Your score suggests that you may be experiencing some symptoms associated with gut imbalance. Addressing the factors affecting your gut health now can help improve your overall well-being and reduce the risk of developing digestive disorders, immune system issues, and other related health problems.
Did you know that your gut is often referred to as your “second brain”?
Your gut produces many of the same neurotransmitters as your brain, including serotonin, dopamine, and gamma-aminobutyric acid (GABA). In fact, about 95% of your body’s serotonin is produced in your gut. This connection means that the state of your gut can significantly impact your mood, cognitive function, and overall mental health.
Factors Affecting Gut Health
Diet
Diets high in refined sugars and processed foods can disrupt the gut microbiome, promoting the growth of harmful bacteria.
Certain food intolerances or sensitivities can cause gut inflammation.
Tip: Include a variety of colourful fruits and vegetables in your diet daily. This increases your fiber intake and provides diverse nutrients for your gut bacteria.
Stress
Chronic stress can alter gut motility, increase intestinal permeability, and affect the composition of the gut microbiome.
Stress impacts the gut-brain axis, influencing gut health and overall well-being.
Tip: Practice a 5-minute guided meditation daily. This can help reduce stress and its negative impacts on your gut.
Hydration
Adequate hydration is crucial for maintaining the mucosal lining of the intestines and supporting digestive function.
Tip: Start your day with a glass of water. Place a full glass by your bed each night to drink first thing in the morning.
Antibiotic Use
While sometimes necessary, frequent antibiotic use can disrupt the balance of gut bacteria.
Tip: After a course of antibiotics, incorporate probiotic-rich foods like yogurt, kefir, and fermented vegetables to help restore beneficial bacteria.
Nutrient Deficiencies
Lack of key nutrients like Vitamin D, Omega-3 fatty acids, Zinc, Magnesium, and B vitamins can disrupt gut health.
Deficiencies may lead to increased gut permeability, inflammation, and imbalanced gut bacteria.
Tip: Increase your Vitamin D levels by aiming to spend 10-30 minutes in the midday sun several times a week to boost your vitamin D levels naturally.
Further Testing
- Comprehensive Stool Analysis: Tests can evaluate the composition and diversity of your gut microbiome, helping to identify imbalances.
- Intestinal Permeability Test: Measures the integrity of your gut lining to detect ‘leaky gut.’
- Food Sensitivity Testing: Identifies foods that may be causing adverse reactions and contributing to gut issues.
What next?
- Dive into our Foundations course to gain deep insights into managing inflammation effectively.
- Begin setting weekly intentions for small, achievable habit changes – these micro-steps will build momentum.
- Take part in coaching sessions. Our coaches are here to support you every step of the way.
- Check out our Gut Health Meal Plan and start to incorporate some of these recipes into your diet
Remember, when making changes, be kind to yourself. It’s about progress, not perfection!
Your score shows that there are steps you could take to improve your hormone health.
Hormones, produced by your endocrine system, are chemical messengers that play a vital role in regulating various bodily functions, including metabolism, growth, mood, and reproductive health. An imbalance in hormone levels can significantly impact your overall well-being.
Your score suggests that there are opportunities to optimise your hormone health. Small changes could help enhance your well-being and reduce the risk of developing more serious health issues, such as reproductive problems, metabolic disorders, and cardiovascular disease.
Did you know that your hormones follow a natural rhythm?
The endocrine system, including the adrenal glands, pancreas, thyroid, and reproductive organs, works in harmony to regulate your body’s functions. Disruptions in this system can lead to chronic health issues such as diabetes, thyroid disorders, and hormonal imbalances affecting mood and fertility.
Factors Affecting Hormone Health
Diet
High intake of refined carbs and sugars can spike insulin levels, leading to insulin resistance and hormonal imbalances.
Essential fatty acids, such as those found in avocados, nuts, and fatty fish, are vital for hormone production.
Tip: Include healthy fats like avocados, nuts, and olive oil in your diet. These provide the building blocks for hormone production.
Stress
Chronic stress leads to prolonged cortisol production, which can disrupt other hormone levels, including thyroid and sex hormones
Continuous stress can lead to adrenal fatigue, reducing the body’s ability to manage stress and maintain hormone balance.
Tip: Try to incorporate stress management techniques such as meditation, yoga, or deep breathing exercises to reduce cortisol levels and support hormone health.
Thyroid health
Both overactive (hyperthyroidism) and underactive (hypothyroidism) thyroid conditions can significantly impact overall hormone balance.
Nutrient deficiencies, particularly iodine and selenium, can affect thyroid function.
Tip: Include iodine-rich foods like seaweed and selenium-rich foods like Brazil nuts in your diet to support thyroid health.
Sleep
Poor sleep disrupts the circadian rhythm, affecting hormone production and balance.
Adequate sleep is necessary for the production of growth hormone, which is crucial for cell repair and metabolism.
Tip: Aim for 7-9 hours of quality sleep per night to support hormone regulation and overall health.
Environmental Toxins
Chemicals found in plastics, pesticides, and personal care products can act as endocrine disruptors, interfering with hormone function.
Supporting the body’s detoxification processes can help mitigate the impact of these toxins.
Tip: Reduce exposure to endocrine disruptors by using natural cleaning products, avoiding plastics, and choosing organic foods when possible.
Further testing
- Comprehensive Hormone Panel: Assesses levels of key hormones including estrogen, progesterone, testosterone, cortisol, and thyroid hormones (TSH, T3, T4).
- Thyroid Function Tests: Measures thyroid-stimulating hormone (TSH), free T3, and free T4 to evaluate thyroid function.
- Adrenal Function Test: Typically involves measuring cortisol levels at different times of the day to assess adrenal health and stress response.
- Insulin and Blood Glucose Tests: Evaluates insulin sensitivity and blood sugar regulation, which can impact overall hormone balance.
- DUTCH Test (Dried Urine Test for Comprehensive Hormones): Provides a comprehensive view of sex and adrenal hormones and their metabolites.
What’s next?
- Dive into our Foundations course to gain deep insights into managing your hormone health effectively.
- Begin setting weekly intentions for small, achievable habit changes – these micro-steps will build momentum.
- Take part in coaching sessions. Our coaches are here to support you every step of the way.
- Check out our Hormone Health Meal Plan and start to incorporate some of these recipes into your diet.
Remember to be your best supporter, and make sure to celebrate your progress, no matter how small!