01 Dec

How To Find The Perfect Meditation Style For You

By Sophia Godkin PhD
As unpredictable as life can sometimes feel and as laden with uncertainty and unanswered questions that it can sometimes appear to be, there is one thing I know for sure: It is our mind that governs our experience of life – how deep, how wondrous, how logical, how heartfelt, how tumultuous, how loving and how positive it is. And there’s no doubt (the research is abundant!) that meditation equips us with awareness, helps ease our mind of the constant clutter of thoughts, and teaches us to direct our mind to the present moment, a powerful gateway to the joy and wonder that are inherently present in life.

Notably, our minds come in many different shapes and sizes. How wonderful, then, that meditation comes in many shapes and sizes too. In fact, anything we do can become a meditation if done with ease and focus. And just as a size 7 shoe is unlikely to fit a size 10 foot, a meditation that works well for one mind is unlikely to fit another mind just as well. So if you’ve ever had a hard time meditating or just felt a resounding “this isn’t for me”, I urge you to try again – this time, in a way that is made for you and that resonates with the natural tendencies of your mind.

Below, I share ideas grounded in the modern evolution of our ancient scientific understanding of mind-body typology. If you don’t yet know your mind-body type, head on over here to find out, then come back to this article to uncover the perfect meditation for you – the kind that your mind will love, that you will therefore come back to time and time again, and that will reap immense benefits for you in how you experience life every day.


Ectomorphs (crusaders and sensors), here is the perfect meditation for your naturally active mind.

If you are an ectomorph, you have a naturally overactive mind, making meditation a must-have in your toolkit of success. With a very active mind, you can get lost easily in your thoughts. The best meditation for you, therefore, is not one that directs you to absolve all thoughts but rather one that gives you a concrete point of focus and concentration. A mantra meditation (focusing on some word or phrase of meaning), or visualization (focusing on some imagined picture or scenario), can be great for the ectomorph mind. Sound meditation can also take your mind to a more still, and less active, place. Put on some headphones and try this or any number of 432 Hz sound meditations.

As an ectomorph, it is good for you to work with, not against, your naturally active mental energy, letting it flow as it wishes rather than trying to suppress it. You need to have enough energy to concentrate so when you’re lacking energy, try deepening your breath to invite in more prana (life force energy) during your meditation practice. Know too that meditation can work wonders for not only your mind, but that it helps also to create sound sleep, give you smooth digestion, and strengthen your immune system.

Of all the emotional experiences available to us as humans, fear and anxiety will be most common for you as an ectomorph. During meditation, it is therefore helpful to direct your mind back to your inherent fearlessness, peace, trust, and protection. Focusing within on universal truths (eg There is no dream that is too big to achieve) and laws (eg As above, so below; as below, so above) and on your stable inner nature – rather than the changes and disturbances of the external world – will help you maintain a calm, content mind capable of achieving all your goals and dreams.



Mesomorphs (connectors and activators), mindfulness meditation was made for you.

Because you have a strong ability to focus your attention and can do so more easily than your ectomorph and endomorph counterparts, vipassana (mindfulness) meditation and mantra meditation are great ways to help you focus your mental energy in a positive way. Because your mesomorphic personality lends itself to holding tight to opinions and judgments, meditation can especially be a great time to leave behind the limitations of the critical mind, and to experience your Higher Self beyond it.

As a mesomorph, the sways of emotion for you tend to be expressed as anger, frustration, and aggression. In fact, many of life’s circumstances can become conquests and challenges for you. It is therefore important that you be mindful not to make meditation into a similarly competitive, goal-oriented activity, thereby negating the whole purpose of it. During meditation, concentrate on releasing stress and tension, foregoing the desire to control and strive, and opening your mind and heart to what’s possible. Because you have a notable capacity to experience anger, guided meditations focusing on love and compassion are great, especially those that invite you to visualize giving, asking for, and receiving forgiveness.

Most important of all in your meditation practice is emphasizing your body as a vehicle for anything that your mind yearns to achieve. As a mesomorph, you tend to be an active, somatically-focused being so combining meditation with movement can be a great way to settle your mind. In fact, movement can naturally become a meditation for you. So take your mind for a walk and focus on the feeling of your feet as you do so, or lie down and follow – with your attention – the sensations in your body from your head to your toes. Chanting, as a form of self-expression, is another wonderful modality to try!



Endomorphs (guardians and diplomats), allow yourself to be held in the loving embrace of meditation.

As an Endomorph, you are far more inclined to adopt a meditation practice if it is done in a group and you are far more likely to maintain it if you approach it with some discipline and structure. So find a group meditation class and perhaps invite a friend, partner, or child to come along with you. Because you have a propensity for lethargy and can fall asleep during meditation, more active meditations, such as those infused with periods of breathwork (pranayama) are great for you. Walking meditation is also a great option to sustain your wakeful attention while simultaneously enhancing your circulation.

Meditation teaches the principle of non-attachment: being with each moment as it arises rather than clinging —whether to relationships, jobs, or material things— in hopes that they will last forever. Because you are not drawn to change and can become possessive and attached to people, emotions, circumstances and things, meditation can be a wonderful way to release these attachments and to help you move forward, inviting yourself to change along with a life that is always changing with or without you. You may also choose to recite an affirmation of freedom, independence, and non-attachment (eg “I deeply appreciate my life and the people and things within it while they are present, knowing they can change or cease to be at any time”) to help ease yourself into this understanding that all of life is impermanent and eventually gives way to something else.

Above all, know that you can support your naturally loving and caring nature during meditation by focusing your attention on love for all beings and for the divine (like in loving-kindness meditation), in whatever form it may come for you. And if you’d like to explore something very special to you as an endomorph, try the Hugging meditation created by Thich Nhat Hanh with a child (whether your own or the child of someone you know and love), a friend, or even a tree. First, recognize each other’s presence with a simple bow towards one another. Next, take three full, conscious breaths to welcome yourself into the present moment. Next, open your arms widely and hug, holding each other in a warm embrace for three in-breaths and out-breaths. While hugging, become aware that you and the other person are sharing a present moment together and invite yourself to feel the joy and gratitude that this togetherness brings. Complete the meditation by releasing and bowing to each other to show gratitude for the blessed time you spent together.


As you venture into the depths of meditation on your life’s journey, keep in mind that each of these descriptions is a constellation of tendencies meant to help you get to know yourself better. You are and always will remain an individual with unique preferences and proclivities. Be mindful of your individuality as you journey to explore your mind and the practices that help it be calm, content, and in harmony with your body and soul as you journey about this wonderful experience we call life. And know that the more you understand the ways that your unique mind and body work, the more you can find those ways of being, living (and meditating!) that feel good, that have positive, lasting effects on your life, and that make you eternally happy to be alive.

01 Nov

Overcoming a Devastating Diagnosis: Matt Riemann’s Story

Untitled design (56)My Story

“You have familial amyloid polyneuropathy and will be alive for a maximum of 9 more years, most of which you will spend in a wheelchair” is what the doctors told me in 2007, one year after I awoke in severe and excruciating pain- a sensation that felt like I was being stabbed in the chest and soon enough in my spine too.

Hearing this news may make some people sad. Me? I was confused.

You see, I was doing everything I thought I was supposed to be doing – eating right, exercising every day, managing my stress, spending time with loving, supportive family and close friends, and leading a passionate career as a physical therapist working with Olympic athletes. So it wasn’t a logical progression of events that led to my suddenly experiencing constant, severe pain that wasn’t budging despite my trying all the then available treatment options, everything from physical and hydro therapy to pain and anti-inflammatory medication.

If I was following the guidelines for nutrition, exercise, and stress management recommended among professionals and public organizations worldwide as the means to be healthy, yet I was unhealthy, that meant that someone somewhere was misinformed. So, being aware that familial amyloid polyneuropathy was a function of a mutation in my TTR gene, I began researching and meeting with clinical geneticists and genetics researchers.

What I discovered was life-saving and life-transforming.

Epigenetics. It’s the field devoted to studying the factors that impact how our genes, like the TTR gene, are expressed in the cells of our body. What epigenetics makes clear is that our genes, whether they are for illness or health, can be activated or deactivated, turned on or off. And our environment and lifestyle control the switch. At last! A solution.

The solution to turning off my TTR gene, recommended for my unique biology and genetics by some of the greatest minds in the world, led me to change my diet and move 1300 miles away from my lifelong home in Adelaide, Australia, to Brisbane. Within just a few days of moving to my new home, I knew I was experiencing epigenetic wisdom in action. I was feeling like myself again! And soon enough I was completely pain free.

Untitled design (57)Your Story

The wisdom of epigenetics can be applied to any and every instance of someone not feeling healthy and happy. It’s unlikely that you have a mutation in your TTR gene, but it is quite likely that you have another condition or a knowing that you can feel and be healthier than you currently are.

That’s why I knew I had to use my new-found wellness and understanding of human health to give everyone the same chance I had to let epigenetic wisdom work in their favor. And 10 years later, I’m happy to say that it’s here. Developed alongside a global team of doctors, researchers and scientists, it’s a wellness platform known as Personal Health 360 (ph360) that applies personalized health to give each person insights specific to their unique body, from the point of view of the many facets of epigenetics. The solution to your quest for optimal health can lie in the ways you eat, exercise, think and sleep, the ways you socialize, work, and live, or anywhere in between. How incredible that we are all born with a unique genetic code and that we can each make lifestyle choices tailored to our unique code that support our body and mind every single day.

As people are discovering the right lifestyle and environment for them right now through ph360, they – like me in 2007 – are experiencing myriad improvements in their symptoms and well-being and recognizing first hand the power of their lifestyle and environment to change the course of their health and their life. And me? I’m reminded time and time again why, in the grand scheme of things, it was important that I have the arduous, trying experiences of almost a decade ago.

Our story

Those experiences of nearly one decade ago were fundamental in shaping the course of my professional career and my very existence, for they showed me, without a doubt, that optimal health is possible for everyone.

And this is where our story, the story of changing the way we experience health around the globe and impacting millions of lives, begins. It begins with acknowledging that epigenetics and personalized, preventive health are the way. And that being healthy can be simple and convenient when we integrate everything we know in health and medicine with the technology of our time. That’s why the real excitement and potential in transforming our health lies in the new generation of ph360, known as ShaeTM, the very first application to customize health specifically for your unique body and circumstances in real time. Join our global community of people who are getting informed, empowered, and healthy, and supporting Shae. Because in essence this isn’t my story. It’s our story.

01 Oct

10 Truths You May Have Forgotten

By Sophia Godkin PhD

Truth is relative. No one can tell you what the truth is. You have to decide for yourself what the truth is. That being said, there are universal truths that when understood, appreciated, and practiced, can transform the course of your life in amazing ways. And though you may have forgotten them, know that they’ve never ceased to be.

1. You are not the lies your mind tells you about yourself. Your mind is a beautiful thing. It helps to create the intricate, wonderful world you live in. It gives you a perspective of life that is unlike that of anyone else. The key to ensuring that this perspective is one that helps, rather than hurts, you is to first recognize that your mind thinks lots of thoughts, many of which have no factual basis. Learn to spot the liars by noticing the thoughts that don’t feel great, question their validity, and decide to transform them into thoughts that feel better. Your thoughts are everything. Choose the good ones.

2. Your past doesn’t have to become your future. We all have wounds that we’ve accumulated simply from being a human being raised by other human beings with wounds in a world with wounds. These personal wounds are messengers, waiting and wanting to be acknowledged, integrated, and healed. So allow yourself to be vulnerable, acknowledge these past hurts, see their role in shaping who you are today, and shift how you think about the events and people involved. When you heal these wounds, hurts from the past won’t have to become fears of the future that ruin your present potential for happiness.

3. You are worthy of all that you desire and you can and will reach your dreams. If you are alive, that means you are here to have and be all that you want. In fact, that is the very reason why life exists – to give us, as individual souls, an opportunity to evolve and create a physical manifestation of what our hearts desire. So if you ever catch yourself doubting your ability to have all that you want, or the Universe’s ability to provide it for you, just remember that both you (the soul) and she (the Universe) are all-knowing and all-powerful. The when, where, and how, however, are up to her – and that’s what drives your mind crazy.

4. Your life is your own. Any time a friend, parent, family member, or anyone else verbally ‘shoulds’ on you, telling you “you should make this decision” (eg “be this profession”, “marry this person”, and so on), recognize their words as an act of caring and then set them off to the side. The only thing you need to listen to is your own heart and the only thing the ‘shoulds’ floating around in your energetic field do is activate your mind and cloud your heart. Don’t try to live your life based on the wants and needs of others. Live only from the wants and needs of your heart, for it knows you best.

5. What other people think about you is none of your business. In a world of 7.4 billion people, it is unrealistic to expect that each one will like, appreciate, and accept you as you are. Why? Because each has their own likes, dislikes, wounds, and personalities, making it impossible for you to control what they think, feel, say and do about you. What you can control, however, is what you think, feel, say, and do about yourself. And when you are true to yourself and think only the best of yourself, what others think about you becomes less of a concern. You do have an intrinsic need to belong, but your belonging isn’t conditional on you saying certain things, doing certain things, and buying certain things. You already belong. You always have and always will.

6. You teach others how to treat you based on how you treat yourself. Treat yourself as the beautiful, worthy being that you are, for it will dictate how others treat you too. If you love and accept yourself, they will too. Because you will approach them with kind words and positive actions. If you respect yourself, they will too. Because you will relate to yourself and to them in a respectful manner of speech and action. If something happens that does not meet your criteria of respect, you will stand up, set boundaries, and let the other party know what is and what is not acceptable when it comes to their interactions with you. Instead of sitting back and accepting any and all kinds of rude, demeaning, disrespectful behavior, you will voice your discontent. If it continues, you will gather up your courage and trust that all is for the best and you will walk away because you know that you deserve to be surrounded by people who treat you as you deserve to be treated and as you treat yourself.

7. You can bounce back from anything. Think back on your life. See all the ups and downs it’s been filled with. Remember the lows and see the highs that followed. Now remember the very lowest low. Was not even that circumstance followed soon enough by a high? Life goes sour sometimes but you can bounce back from anything. You’ve got the strength, resilience, and determination to do so. In fact, it’s all those lows that have given you ample strength, courage, and wisdom to get right back up after you fall, to see a glimmer of good when all else looks bad, and to try again soon after it’s felt like a piece of your heart was torn out and stomped on. Remember this the next time you are in a very low low.

8. You always have options. If you feel “stuck” and you don’t like how your life is going, it’s likely because you are using the same logic to make changes in your life as the one that created the life you currently find yourself in. As our friend Albert Einstein said, “no problem can be solved from the same level of consciousness that created it.” So if you don’t like how your life is going, you’ve got to do something differently than you’ve done before. Oftentimes, this means changing the way you think about your life or any particular situation so that you can allow fresh insights and inspired action to emerge from that new awareness. You always have options, you just have to create space to see, hear, and feel them.

9. There are people out there who will love you just because you are you. If there is one thing that is critical to living a healthy, fulfilled life, it is the friendships, relationships, and connections you create. When our social interactions are filled with judgment, criticism, and conflict, they make for a life that is unnecessarily unpleasant, difficult, and unfulfilling. So find those people who love and appreciate you for no reason other than that you are you. Don’t settle for anything less than unconditional love. It is being around these types of people that will help you to love and accept yourself unconditionally. And when you love yourself no matter what, you’re free to shoot for the stars and reach all of your wildest dreams. After all, even if you miss or fall, the love you have for yourself stays the same.

10. You were born to be yourself. There is not one other person on this planet who thinks, looks, walks, talks, and emotes in the same way as you. You were born to be the best version of you, not a copy of anyone else. So relinquish any urge to conform. Be true to yourself, listen to your intuitive inner guidance, and know that it will not lead you astray. Embrace the good bits, the seemingly bad bits, and the strange bits of who you are. The more you can relax into being just as you are, the better life will be. Just ask ph360.me.

Integrating these 10 truths has turned my life from just fine to extraordinary and my heart from me to you. Live by these truths and you will not only experience true happiness but you will deeply know it, feel it, and be it.


01 Aug

How You Can Influence the Genes of Your Unborn Baby

It’s widely known that a baby is a precious gift that is a combination of its mother’s genes and its father’s genes. You hear it all the time from doting relatives and friends when a new baby is born: ‘He has his father’s eyes’, ‘She has her mother’s chin’, ‘He’s the spitting image of his daddy at the same age’. The parents’ physical features are passed down to the child. As the child grows some other similarities may become apparent also – the like or dislike of certain foods, the natural abilities or talents with particular sports, an interest in specific academic pursuits. Many of these things can be attributed to genetics.

We see this ‘passing down’ of traits as something fairly rigid and outside our control. The kid will either have dad’s eyes or he won’t – nothing to be done about it. But did you know that a mother’s health can have a far wider reaching impact on her unborn child than just that of physical traits or lifestyle predispositions?

We all know that, for example, smoking during pregnancy can be very bad for the unborn baby. It is very clear cause and effect. Now, research suggests that what the mother does and doesn’t do during pregnancy can have a far more complex effect on the baby – on a genetic level. A mother’s health can change a child’s genetic predisposition to disease.

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Though there are many examples of how a mother’s health, nutrition, gestational wellbeing and birthing process can influence the health of her child, studies on specific genetic expressions have begun to shed light on epigenetic effects of intrauterine life. Intrauterine exposure to poor maternal nutrition or maternal obesity has consistently been demonstrated to contribute to a particular epigenotype that has a higher risk of obesity and metabolic syndrome. So mothers who have poor nutrition and/or are obese are, in effect, writing these same health problems into the genes of their unborn children.

Studies have shown that despite a genetic predisposition to type 2 diabetes, body mass index (BMI), body fat index (BFI), family history, age, sex, HDL cholesterol, triglyceride levels, and other risk factors outperform our ability to predict diabetic onset. Studies using familial clustering of type 2 diabetes found that the risk for onset of this disease is not entirely due to genetic factors. Epigenetic processes can produce inherited risk over one or several generations. So basically your risk for ending up with type 2 diabetes is not simply genetic (you either get it or you don’t) but can be influenced by things outside of genetics (epigenetics). For instance, pregnancy related factors, nutrition, toxins and infectious agents can also play a role in the activation of genes that may influence the risk of diabetes.

Mechanisms like histone acetylation, DNA-methylation, RNA coding patterns and the regulation of gene expressions in response to environmental cues can be passed on generations later. But the one factor that has the most epigenetic impact remains obesity. Studies focused on epigenetic markers found altered methylation and histone acetylation levels in genes involved in metabolic processes. For one, there is a huge influence of maternal obesity (including gestational and postnatal diet, maternal insulin resistance and metabolic syndrome) on changes in the biochemical structure of the baby’s DNA that alter gene expression involved in the risk for developing metabolic syndrome in adulthood. Put simply, the mother’s obesity can literally change how her child’s genes are expressed.

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The exact reason behind this is unclear, though leptin and adiponectin may play significant roles. Leptin is a hormone secreted by fat tissues that traveles from the mother’s blood to the fetus and works on the development of the central nervous system. After birth, leptin regulates appetite and energy expenditure. Maternal hyperglycemia have been shown to be related to increased leptin levels in offspring. Similarly, adiponectin should maintain insulin sensitivity but has been found to be significantly lower in children from mothers with high-fat diets. Meanwhile, a mother’s insulin resistance can cause pregnancy complications due to impaired glucose transport, including an increased risk for metabolic disturbances, cardiovascular disease and even telomere length.

In a nutshell, science is still hard at work figuring out exactly how a mother’s health has such a huge impact on the child’s genes. But one thing that is becoming increasingly more evident as each new study is released, is that the health of the mother is more important than we ever realised to the health and development of the child.

Now, if this has all left you searching for a medical dictionary to understand all the complicated words above while freaking out that you might be giving your unborn baby some genetic disease without even knowing it, please don’t stress. The intention of this article is not to further add to the fear and anxiety of pregnancy. It is simply to inform. It is to let you know that if you take care of yourself first you will be giving your baby the best, healthiest possible start in life. Eat well, exercise, avoid stress. Put yourself first because at it’s simplest, this article is about one thing: healthy mom = healthy bub.


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Skinner MK. Environmental epigenetic transgenerational inheritance and somatic epigenetic mitotic stability. Epigenetics. 2011;6:838-842

Burgio, Ernesto, Angela Lopomo, and Lucia Migliore. “Obesity and diabetes: from genetics to epigenetics.” Molecular biology reports 42.4 (2015): 799-818.

Kaar JL, Crume T, Brinton JT, Bischoff KJ, McDuffie R, Dabelea D. Maternal obesity, gestational weight gain, and offspring adiposity: the exploring perinatal outcomes among children study. J Pediatr. 2014;165(3):509-515.

Smith, Caitlin J., and Kelli K. Ryckman. “Epigenetic and developmental influences on the risk of obesity, diabetes, and metabolic syndrome.” Diabetes, metabolic syndrome and obesity: targets and therapy 8 (2015): 295.

Briffa JF, McAinch AJ, Romano T, Wlodek ME, Hryciw DH. Leptin in pregnancy and development: a contributor to adulthood disease? Am J Physiol Endocrinol Metab. 2015;308(5):E335-E350.

Hou M, Chu Z, Liu T, et al. A high-fat maternal diet decreases adiponectin receptor-1 expression in offspring. J Matern Fetal Neonatal Med. 2015;28(2):216-221.

Doblado M, Moley KH. Glucose metabolism in pregnancy and embryogenesis. Curr Opin Endocrinol Diabetes Obes. 2007;14(6):488-493.

West NA, Crume TL, Maligie MA, Dabelea D. Cardiovascular risk factors in children exposed to maternal diabetes in utero. Diabetologia. 2011;54(3):504-507.

Xu J, Ye J, Wu Y, et al. Reduced fetal telomere length in gestational diabetes. PloS One. 2014;9(1):e86161.

01 Jul

5 Tech Advances That’ll Make Your Body Healthier and Your Life WAY Easier

Being healthy and feeling good well into old age has its challenges and there are two main reasons why that is. The first – information about what promotes health is inconsistent and confusing. The second – life is demanding and staying healthy is time consuming. We are often so busy that we don’t have time to whip up a healthy meal, let alone focus on the many habits that create a healthy body.

Modern (In)Conveniences

In today’s fast-paced modern world, we face completely different health challenges than we did one hundred years ago. Today people are tempted by convenient, tasty treats that lack nutrients and often have ingredients that deplete vitality and harm the body. They’re tempted by the convenience of their couches, sitting for long hours surrounded by unnatural environments and seeing nature from a window. If they are lucky enough to have a window, that is. With so many other demands for their attention, being vigilant in educating themselves on what is actually good for them and enacting those changes is overwhelming for many.

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What Does it Take to be Healthy?

To create real, sustainable health in the lives of the busy people of the world, each person needs a nutritionist, personal trainer, nurse and therapist on hand to tell them what to eat, how to exercise, what their vitals are and what activities are good for their current mood and neurochemistry. Sounds exhausting and expensive.

Fortunately for the active mother, the successful professional, and any busy person (ie all of us!) the advice of these trained experts is becoming accessible in the form of online apps and wearable technology. Because health is such a sought-after and oftentimes elusive goal, many innovative companies have happily stepped up to fulfill the need to simplify health.

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The new gadgets to help you fine-tune your energy levels, sleep quality, diet and overall health and well-being belong to a long, growing list. Here are a few of the best ones:

  1. Pebble

This smartwatch contains a 3D motion sensor that accurately tracks calories burned, steps taken, distance traveled and quality of sleep. What’s unique about it is that, unlike a phone that you leave at home when you go to the pool, Pebble is a watch that you wear on your body at all times. It also has sensing abilities that smartphones don’t have to monitor your sleep and daily activity with high accuracy. By providing this information and hence awareness, Pebble encourages people to get more movement and better sleep.

  1.  Lantern

An internet-based emotional health program that uses cognitive behavioral approaches, Lantern helps users restructure negative thoughts so they can better deal with life’s challenges. Lantern is a unique program on the market, guiding users to increase their happiness and therefore their health too – something other health apps have yet to do.

  1. ActiveProtective

Did you ever imagine there would be airbags in your underwear? This clever app senses normal motion and unusual motion, and is able to detect when a person is falling. Prior to impact, an airbag deploys on the appropriate side to reduce injury and prevent the risk of a hip fracture. A whopping 2.5 million Americans who injure themselves in a fall each year, 10% of whom end up with a hip fracture, stand to benefit from this new and unique technology.

  1. Scanadu

Scanadu is a mobile medical device company that develops consumer products that monitor a list of valuable vitals for health tracking and awareness. Scanadu is able to track critical vitals such as temperature, heart rate and hemoglobin all in a matter of ten seconds. It then transfers the information through a smartphone to the user themselves, their family members, doctors, or anyone else for whom this information is beneficial.

  1. ph360

ph360 is an online health app that takes into account a considerable amount of user information, including body measurements, family history and lifestyle and then tells users what foods are best for their body’s unique needs, what exercises are ideal for their physical structure, what social activities and environments support them most, and provides suggestions on how best to use their natural talents. The program dives deeply into modern science and ancient wisdom to be able to provide specific and balanced lifestyle suggestions for creating optimal health. This program is unique and doesn’t have any direct competition that provides the same level of detail tailored to the user. The next-gen version of ph360, ShaeTM, is being referred to as ‘Siri for your health’.

Today the quest for the fountain of youth is much sought after and yet easy to miss.  The future of health looks promising given the splurge of technology we’ve seen over the last decade and especially in the last few years, some of which is focused on changing the health of the world in a grand way. For small amounts of money, people are now able to have valuable health information in the palm of their hand or on their wrist and are experiencing health at a new level. The future will continue to take health to places we are only dreaming of now.

01 Jun

The Foolproof Way to Control Your Genetic Destiny

Just ten to twenty years ago the major consensus was that we couldn’t change our genetic destiny, that we are born with the genes we have and there is little we can do to impact our health and lifespan. This was the general agreement even though in the 1940’s and 1950’s several scientist were already reporting to the world that genes are either active or inactive and that this is determined by the lifestyle choices we make every day.

You Have Genetic Choice

Epigenetics can sound like an intimidating concept, but it simply means that you can control your genetic destiny by the choices that you make every day. What a beautiful discovery! Your health is within your influence and there are choices that you can make to have more vitality, stronger legs, a supple spine or healthier hair. There are literally hundreds of choices you make that impact your gene expression, such as your thoughts, emotions, diet, fitness, social circle, family traditions, privacy, freedoms, environment and more.

For simplification, let’s focus on one of the biggest impacts on your genes – food. What you eat is like a language that talks to and is interpreted by your genes. Food has a major effect on which genes will or will not be activated. For example, we all know that if we eat a diet high in simple, processed sugars and simple carbohydrates we may turn on the genes that activate Type II diabetes. This is a perfect example of epigenetics at work.

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But epigenetics can also activate your “good” genes. Here are a few examples of how you can make epigenetics work in your favor through the very foods you eat.

  • Modify what you’re eating based on the climate you’re in. Eat warming foods in the winter and cooling foods in the summer to have more energy and easily maintain your body temperature.
  • Eat the correct amount of calories for your activity level so it is really easy to maintain weight and energy. If you’re moving more, you likely need to consume more calories to make up for all the energy you’ve expended.
  • Eat according to your body’s specific nutritional needs. Choose foods high in quality and also high in nutrients that your body has a tendency to be low in to support its need for vitamins and minerals so it can function properly.
  • Avoid foods that make you feel sluggish, constipated or bloated and that steal away vitality. These tend to be the foods that cause your not-so-good genes to be activated over time.
  • Eat foods that are great for your type of digestion. Because of differences in our genetics, epigenetics, and microbiome we each digest food differently.

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How To Decode Your Genes to Control Your Genetic Destiny

Many people are learning about what feels good to their body through trial and error, a method which is neither accurate nor scientific. There is a way to know the specific lifestyle choices that will optimize your body’s vitality. Modern technology and health science have given birth to an online program that essentially decodes the genes of each individual user. By gathering your personal data, including body measurements and health history, this new program called ph360 tells you which lifestyle choices are most important and effective specifically for you. For the first time ever you can have information from over fifteen sciences applied to your health through a system of complex algorithms that produces the optimal health regime for you. Even better – the next-gen version of of ph360, ShaeTM, will make it incredibly easy to practically apply these insights in daily life.

The great news is that your health is within your control. As long as you make good choices (ie the ones that suit your body), you will enjoy good health. Your energy level, quality of sleep and weight are all determined by hundreds of little decisions you make every day, including your thoughts, your job, the hours you go to sleep, the friends you choose and more. You have the power to make your life what you want. Why not begin today?!

01 May

Your Health Type, Your Life

By Sophia Godkin, PhD

Your health type isn’t just a Health Type. It’s a Life Type. Because it is an incredible tool for noticing and correcting underlying imbalances that may be impacting your health, and also for understanding your natural strengths and psychological and social inclinations. So let’s delve into each type and see what it reveals about the inherent world that exists within and around you.

If you’ve yet to discover your Health Type, just click here to take the health type test and get started on your personal journey of optimal health and wellness.


Activator Physical Characteristics

As an Activator, you come equipped with short bones and stature, are naturally more muscular, and are likely to carry more weight in your stomach, hips, and thighs.

The Activator Mind

The Activator mind is governed by two main preferences: change and challenge. As an Activator, you need to engage in a variety of tasks that allow you to use your variety of skills and talents throughout the day. If your schedule is too repetitive, you will become bored and unstimulated. As an Activator, you also have high mental stamina and can be very focused, productive, and determined when it comes to reaching a goal you desire. Give yourself the opportunity to take risks and engage in activities that stimulate your mind – you won’t regret it.

The Activator’s Social World

As an Activator, you value your independence and the ability to take time to be with your own ideas. Yet you also love interacting with like-minded people who, like you, value their own resolve and independence. It is important that you take time out to be with your partner, family, or close friends. It will give you space to verbally express your ideas and will act as a nice break from your routine. Invite diversity of ideas into your social world too by meeting new people and listening to their viewpoints whenever possible.

Activator Movement

Activators are made to be active. Moving throughout the day is your elixir for health and wellness, and you benefit from engaging in many types of movement. Resistance training will help your body build the muscle it naturally strives to have, explosive movements (like in high-intensity interval training) will engage your mind’s naturally unpredictable nature, and team sports will involve its competitive spirit.

The Activator Diet

As an Activator, you have fast digestion so be sure to eat periodically throughout the day, with three meals and snacks in between each. Include a good amount of fruit and meat in your diet, and go easy on sugars and fats.


Connector Physical Characteristics

As a Connector, you have a short stature and a lean, solid muscle structure with a tendency to carry some extra weight.

The Connector Mind

The Connector Mind is oriented toward activity, diversity, feeling, and expressiveness. As a Connector, your mind loves to engage in activities that are helpful, stimulating, and that unite people and ideas. When you have opportunities to share your feelings and ideas, and to engage in a variety of activities that you deem important to the well-being of the world, your mind and body naturally gravitate toward a state of well-being.

The Connector’s Social World

As a Connector, you are undeniably a social being. You are open, friendly, and affectionate. You are in tune with the emotional states, perspectives, and needs of those around you and you are quick to lend a kind word or gesture. Having people around you who appreciate you and to whom you can regularly express what is going on in your life is essential. The more you interact and share with others, the more energized you are in your daily life.

Connector Movement

Your body yearns to move throughout the day and it yearns for a variety of movements and stretches. Strength or interval training, either solo or with a friend, is a great way to get your heart rate and muscle strength up, as are group exercise or dance classes that simultaneously incorporate movement and social connection. As long as you find it enjoyable, you should have no problem keeping it up.

The Connector Diet

As a Connector, you are familiar with how good food tastes and how healthy food feels for your body. Keep this in mind as you select a diet full of healthy proteins, fruits, and vegetables, surround yourself with other healthy, conscious eaters, and watch the results come over time.


Guardian Physical Characteristics

As a Guardian, you are tall with a large body mass and a tendency to carry extra weight.

The Guardian Mind

Your mind enjoys routine and stability and is easily content being in one environment or engaging in one activity for a long period of time. You are dependable and cautious and prefer stable activities without much variation. These calm, predictable, and repetitive activities feel great for your mind.

The Guardian’s Social World

You are the good-natured and friendly friend, parent, or co-worker everyone loves to have around. As a Guardian, you value and prioritize family. Each member of your family is cared and supported for to a high degree. Surround yourself with supportive, understanding, and trustworthy people like you and you will find yourself feeling better than ever.

Guardian Movement

As a Guardian, increasing your circulation through activities like walking and light aerobics is immensely helpful to your health and overall well-being. Involve others in your activities to enhance the pleasure you feel and the motivation you have to repeat them.

The Guardian Diet

Your digestion is quite slow and your body tends to conserve energy as a Guardian, so you may find it more natural for you to put on and keep on weight than people of other biotypes. Many of your actions, including eating, are dictated by pleasure. Be sure to bring your love of food and of family together to create family dinners and events as you prioritize eating a diet high in vegetables, low in fruits, and with less meat than other biotypes.


Diplomat Physical Characteristics

As a Diplomat, you come equipped with a tall height, large body mass, and a thick muscle structure.

The Diplomat Mind

As a Diplomat, you are drawn towards a stable way of life to match the calmness and stability of your mind. Your mind is great at analyzing visual data and finding solutions to problems in the form of emerging patterns. With a predictable routine, your mind can be at its best.

The Diplomat’s Social World

As a Diplomat, you are generally very likeable and easy to get along with and though you can get along with almost anyone, you prefer to spend a majority of your time with close friends and family. You can benefit most from being around laid-back, easy-going, and loyal people like yourself. And though you may not seek them out, you are generally happy to make new acquaintances if they approach you.

Diplomat Movement

Regular exercise is important for you as a Diplomat. Because you have a thick muscle structure, you can become quite strong with a regular muscle strengthening routine. Keep your activities aligned with the slow rhythm that your body prefers and you will undoubtedly keep them up. Activities that are low impact and enhance your circulation, like swimming, can also be great for you.

The Diplomat Diet

The digestion and metabolism of a Diplomat are quite slow, so weight gain comes about more easily than it does for other biotypes. Give yourself time to digest, eating 2 or 3 times a day while avoiding snacking in between meals. Eating is a pleasure-filled activity for you, so be sure to take joy in the foods you are eating and be mindful of what you put on your plate, especially when gathered with the ones you love and consider family.


Sensor Physical Characteristics

As a Sensor, you are generally long and lean with light bones.

The Sensor Mind

As a Sensor, you come equipped with an analytical and intellectual mind that is oriented to the creative process. Your mental energy is rarely at rest, rendering you very focused, determined, and attentive to detail. You thrive when pursuing a goal independently and you can learn anything that is of interest to you in a short matter of time.

The Sensor’s Social World

Because you tend to speak only when necessary, others may perceive you as withdrawn, shy, or ‘hard to get to know’. Around your close friends, however, you may be quite talkative and open to sharing about yourself. When around logically-minded people like yourself, you are more at ease in both social and professional situations.

Sensor Movement

Light, repetitive aerobic activities like dance or step aerobics are great for you as a Sensor, as are activities that stretch and engage your body and mind simultaneously (eg Yoga). Engage your mind and you will enjoy and benefit much more from your exercise routine.

The Sensor Diet

Because you have an exceptionally high metabolism and low body fat as a Sensor, you are unlikely to gain weight, even if eating unfavorably for a period of time. To keep your nervous system and digestive system operating at their best, be sure to cook your food well and include plenty of healthy fats in your diet.


Crusader Physical Characteristics

As a Crusader, you have a lean body with medium-sized bones and a medium height.

The Crusader Mind

The Crusader Mind is characterized by high activity, high motivation, high independence, and immaculate capability for intellect, focus, and leadership. Your mental processes lead you to be determined, goal-oriented, and easily disciplined. You care about the details, enjoy an intellectual challenge, and openly and willingly accept responsibility.

Crusader Movement

Steady, rhythmic movement done consistently over a long distance, such as running, biking, hiking, swimming, and tennis is great for you as a Crusader. When done with purpose and efficiency, physical movement can satisfy the goals of both your body and mind.

The Crusader’s Social World

As a strong, self-reliant individual, you prefer to be around others who are similarly minded, though you can relate well to most people, especially when you are in a position of leadership and authority.

Small groups of people or several close friends or a partner make up your ideal social world.

The Crusader Diet

A high metabolism and long, lean muscles render you unlikely to gain weight. You can find your optimal bodily balance through a tender combination of fruits, vegetables, carbohydrates, and well cooked meats.

Appreciating and Inhabiting our Inherent Individuality

We all come to life with distinct physical, physiological, bio- and neuro-chemical tendencies , each of which reveal the psychological, social, and behavioral preferences that are ingrained into the very essence of who we are. Understanding your health type and its needs can make all the difference to the quality of your health, your relationships, and your life. Going beyond health-typology to embrace yourself as a unique individual will reap even further rewards for your body, mind, and life. When you can appreciate and inhabit who you are as an individual, who you are as an individual becomes all-knowing and all-powerful.

Here’s to turning your health type into a life designed perfectly for you!


Author Info

Sophia Godkin, PhD is a Psychologist, Personalized Health, Happiness, and Mindset Coach, and a University Professor. Her life mission is to help people on their journeys to gain utmost joy, health, and freedom. She supports her clients in one-on-one sessions and group workshops to better understand the mental, emotional, social, and spiritual aspects of who they are. By guiding them to see clearly the wisdom contained within their own body, mind, and heart, Sophia helps people to rise up from life’s challenges. Her clients become happier, braver, and more fulfilled than they ever thought they could be. Sophia enjoys traveling internationally teaching the principles of happiness to all who are interested and ready for the pursuit of a lifetime. Join Dr Sophia’s ‘Happiness Doctor’ community and follow her on Twitter.

14 Apr

Personalizing Your Health Treatment Could Save Your Life

The modern medical industry focuses mainly on cures for existing diseases based on generic protocols that are meant to work for everyone. But this one-size-fits-all approach neglects to recognize that we are all unique and therefore have different medical needs.

Imagine two women: Andrea and Francesca, both of whom are 33 years of age and suffering from minor cardiovascular issues. Both have higher than normal cholesterol levels and blood pressure, so many doctors would prescribe a similar treatment of a low saturated fat and low salt diet as a way to prevent future problems. But good health should go far beyond that.

Untitled design (54)Imagine you got deeper insights into the form and structure of their bodies and the natural way their bodies are at heir strongest or weakest based on their genetic predisposition and years of habits and tendencies that contributed to the health conditions they now have. This is where you’d learn that Andrea has a mesomorph biotrend and learn abou her ancestry, genetic tendency and predisposition to disease that include liver issues. This information indicates that a liver cleanse may be the best initial treatment to give Andrea, since it’s her sluggish liver that is most likely causing high cholesterol flowing through her veins and arteries. Her type A personality traits contribute to her high blood pressure when under stress, which she often creates herself. Teaching her about her natural tendencies, as well as approaches and environments that work well for her can reduce her stress levels and can ultimately contribute to helping her regulate her blood pressure.

On the other hand, Francesca’s body has an endomorph biotrend with a predisposition to obesity and diabetes. Francesca’s cause for high cholesterol and blood pressure is most likely related to a risk of diabetic dyslipidemia. Her body isn’t turning food into energy properly and tends to store resources. Her tendency for insulin resistance is resulting in higher blood glucose and triglycerides. So modifying Francesca’s eating habits with a focus on healthy foods that have a low glycemic index and encouraging daily moderate exercise for 45-60 minutes at a time would be the best approach for her.

Untitled design (55)But this is just skimming the surface. Both Andrea and Francesca have different needs and personalities, so different approaches need to be used to help them achieve their goals. Andrea’s go-getter attitude and keep-busy approach to life is best suited for a structured approach in which she can wake up early, have lemon-water 30 mins before her morning porridge (part of her liver cleanse diet), do some super intense exercise for 20 minutes in the morning before accomplishing her tasks throughout the day and go to bed by 10 or 11pm.

Francesca, however, needs to take her time in the morning and not stress herself too much so she can enjoy her morning routine with her egg white omelette breakfast, prepare a healthy lunch that contains plenty of vegetables, workout for 60 minutes at a moderate intensity in the early afternoon, and enjoy a relaxing family meal in the evening. Low-stress conditions help Francesca prevent stress-eating, yet being surrounded by loved ones and meaningful activities helps her prevent eating from boredom.

Two women of the same age, racial background and health concerns would benefit most from very different approaches to health and wellbeing. Who would have thought? The modern medical system has taught us many things about health and disease but it’s time to take it one step further and integrate a more holistic approach. One easy way to this is by using technology, like ph360 and ShaeTM, that provides the information and advice for you with minimal effort. Applying what’s best for one’s body composition and individual needs is the best way for both Andrea and Francesca to achieve their health goals in a way that suits them best personally. The key is recognizing that, even though they may seem like they are quiet similar, they are actually very different and have different needs.

01 Apr

The 7 Things No one Taught You in Medical School (and Why They’re Sorry They Didn’t)

Health and Medical Science has come far in the last several decades, yet medical curriculum is lagging behind much of the now accepted and documented methods for promoting health. Diet is an excellent example. Although diet can affect everything from blood thickness to heart disease, headaches and diabetes, medication rather than diet is often the medical go-to to treat these symptoms and illnesses.

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What You Need to Know

So that you are informed while medical institutions are informing and reconsidering their curricula, here is a list of seven concepts that are well understood enough in science and medicine to be included in medical training, but sadly rarely are:

1. Health is all about prevention. If we can prevent disease from occurring in the first place, we can maintain our inborn health. Treating illness is an important focus given the current state of health and disease in society; however, the sooner we make prevention a priority, the sooner we will be able to assuage the current epidemic of illness and create widespread health.

2. The way we maintain our inborn health is through lifestyle. Whether our genes for health or disease are active or inactive is influenced directly by our lifestyle choices. As confirmed by the modern science of epigenetics, we can influence which of our genes are expressed through food, environment, toxins, thoughts, mood, and exercise, among many other factors.

3. One size doesn’t fit all. We all have different body styles, whether mesomorph, endomorph, ectomorph, or some blend of the types. Each type has different biological needs and therefore benefits from different dietary, exercise, social and other lifestyle habits. For example, mesomorphs benefit more from doing short bursts of intense exercise with periods of rest. People who have combination ectomorph/mesomorph bodies are well-suited for long distance running and tour de France competitions, while endomorphs fair best from slow and steady rhythmic activity.

4. Balance is achieved differently for every body. Using body type as an example, we know that mesomorphs have higher levels of testosterone, endomorphs have higher levels of oxytocin, and ectomorphs have higher amounts of the neurotransmitter dopamine. Lifestyle habits that create hormonal balance for one person may create imbalance for another.

5. The amount of food we eat isn’t the end-all-be-all when it comes to health. Food quality and nutritional value are more important than quantity for creating health and it is no longer believed that all calories, just like all bodies, are created equal.

6. The mind is vital to health and well-being. Thoughts, emotions, and physical health operate symbiotically and a person’s mental and social diet is a critical component of their overall health and well-being, right on par with their nutritional diet.

7. Our lifestyle must constantly evolve if we are to be healthy. This is because our epigenetics is ever-evolving and we as human beings are also ever-evolving. Take the seasons for instance. According to traditional Chinese medicine, when it is warm outside, we need to eat foods that cool down the body (eg watermelon) and ease up on foods that are likely to warm up the body (eg hot spices, onions, garlic). When it is cool outside, foods that warm up the body (eg cinnamon, cayenne pepper) and that have the nutrients our specific body needs are great.

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Now That You Know…

We know that we can change the expression of our genes and create health through our lifestyle, so there is a lot we can do as we wait patiently for Western medicine to catch up with modern science. Progressive health professionals and enthusiasts, for one, are making it a priority to prevent disease by giving people the personalized health information they need to attain and maintain health. Online health program ph360 is an example of a tool that incorporates all of the seven basic and vital understandings of health to help each person prevent disease through daily lifestyle habits including making good food choices, getting the right kind of movement, creating a good social and mental diet, setting up a good home and work environment, and making use of their natural talents to improve mood, motivation and energy. Most importantly, it acknowledges that everyone is different and that we all change over time and delivers periodic tailored insights that evolve along with you.

Why should you care? Why should doctors care?… Because being healthy means far more than just not being ill. Being healthy means feeling happy, alive and full of energy. It means thriving with vitality physically, mentally and spiritually. It means taking this joy and energy and sharing it with others so they, and the whole world, can be healthy and happy too.

01 Mar

The Surprising Role of Food in Mood

Have you ever heard the term ‘hangry’? It means you are hungry/angry – you’ve got a bad mood that is directly related to being hungry. I get hangry from time to time and it makes me irritable, frustrated and demanding. It’s the lack of food that results in my bad mood just as the consumption of certain foods can cause it to change.

I’m talking about your mom’s delicious casserole that takes you back to your childhood or a hot cup of tea on a cold winter’s night that makes you feel all warm and fuzzy on the inside. Food is fuel for your body and your brain and can have a huge impact on your mood. It comes down to the way the food influences a variety of processes in your body which in turn influence your mood and overall well-being.

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Here are 5 examples of ways that food influences mood:

1. The quality of the food you eat is linked to the quality of your mood. Research suggests that people who consume unhealthy, processed and fast food that is high in saturated fat, salt and sugar while low in nutrients are more likely to have mental health issues and symptoms of depression. The opposite is true for those who consume a good quality, balanced diet.1,2

2. Deficiency in certain vitamins and minerals can result in poor mood. A diet low in vitamins and minerals such as iron, Thiamin B1, Niacin B3, Cobalamin B12, folate and selenium can negatively affect your energy, mood and brain function. This leads to feeling weak, tired, depressed, irritable and generally low. Eating a balanced, varied diet which includes meat and fish, fruits and vegetables, as well as nuts, seeds and grains may just be the key to preventing vitamin and mineral deficiency and therefore low mood and energy.

3. The gut and the brain are connected. The vagus nerve runs from your brain stem to your abdomen and is used by your gut to transmit information to your brain. Toxicity in your gut can flow all the way up to your brain and cause poor mood as well as a host of other issues. Avoiding sugar and processed foods while making sure to include whole foods, fermented foods and yogurt will ensure a healthy gut flora and a healthy mood.4

4. Omega-3 fatty acids are essential to both brain health and an uplifted mood. They can influence behavior and personality too – low levels of omega-3s are associated with depression, pessimism and impulsivity. This is because docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), both members of the omega-3 fatty acid family, contribute to the fluidity of the cell membrane which is important in brain development and functioning. Foods high in omega-3s include fish and other seafood, some plants, meat, and nut oils.5,6

5. Keeping your blood sugar levels steady will keep your mood steady too. According to research, eating regular meals and snacks helps to keep your blood sugar levels even. What does this have to do with mood? It comes down to fuel. Your body and mind need fuel (food) to function. Providing a steady source of fuel goes a long way towards preventing bad moods caused by a brain running on fumes. To avoid getting hangry, plan your meals and snacks in advance and do your best to stick to the plan.7

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An important caveat

While it is undeniable that the food we eat influences our mood in many different ways, it is important to remember that we are all unique and therefore influenced in different ways by what we consume. We should always strive to eat good quality food, but the degree to which these food choices affect mood will vary from person to person. It is a proven fact that the gut and the brain are connected; nonetheless, while issues with mood for some may lie in their gut flora, they may lie elsewhere for others.

We all have different genes and live within varying environments. What foods are best for you to eat in order to maintain your mood will vary depending on your unique biochemistry. One easy way to take the fuss and confusion out of it is to let science and technology take care of the thinking for you. A program like ph360, which is based on epigenetics and tailored to each individual user, can tell you exactly which foods you should be eating, how best to prepare them and when (as well as a host of other information on exercise, mind, social interactions and more).

The key is to learn what works for you as an individual. The more we know about how our bodies and minds function and what personalized solution is the best one for each of us, the easier it will be to live a healthy life, free of bad moods!



  1. Jacka FN, Cherbuin N, Anstey KJ, Butterworth P. (2014), Dietary Patterns and Depressive Symptoms over Time: Examining the Relationships with Socioeconomic Position, Health Behaviours and Cardiovascular Risk, PLoS ONE 9(1): e87657. doi:10.1371/journal.pone.0087657
  2. Kulkarni AA, Swinburn BA, Utter J. (2015), Associations between diet quality and mental health in socially disadvantaged New Zealand adolescents. PubMed Jan;69(1):79-83.
  3. The Association of UK Dietitians. (2014), Food Fact Sheet: Food and Mood, www.bda.uk.com
  4. Carabotti M, Scirocco A, Maselli MA, Severia C. (2015), The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems, Annals of Gastroenterology 28(2): 203–209
  5. University of Pittsburgh Medical Center. (2006), Omega 3 Fatty Acids Influence Mood, Impulsivity And Personality, Study Indicates. ScienceDaily, 4 March 2006
  6. Pawels, EK, Volterrani D. (2008), Fatty acid facts, Part I. Essential fatty acids as treatment for depression, or food for mood?. Drug news & perspectives (0214-0934), 21 (8): 446.
  7. University of Illinois Extension. (2014), What Impacts Blood Glucose Levels?, extension.illinois.edu