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.

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.

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.

2.  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.

3. 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.

4. 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.

5. 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.

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.

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.

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, Shae^TM, 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?!

The word ‘karma’ gets a bad rap these days. It’s like the misbehaving child causing a ruckus on the playground, making everyone’s life miserable. Just say the word ‘karma’ and the expression on people’s faces around you will be one of worry, fear, and/or concern.

Ask Merriam-Webster and they’ll tell you that karma is the force created by a person’s actions that some people believe causes good or bad things to happen to that person. Oxford and the most reputable source of information on the web, Wikipedia, provide related definitions, from which it’s evident that karma leaves with us a sense that our potential for health and happiness may be doomed because of our actions in previous lives and generations that are unavoidably passed down and affecting us today. ‘It must be karma’ you’ll hear someone say when something challenging or unpleasant happens in their life.

What if, just for a moment, we let go of this stigma and look at the true meaning of karma? Karma, in its truest sense, is ‘the memory contained in the cells of your body’. And yes, scientific studies have confirmed that this cellular memory is in fact passed down intergenerationally as an epigenetic inheritance, be it an effect of a particular dietary change¹ or a traumatic experience². Karma then is nothing more than a genetic mutation.

Which brings me to the good news. Scientific research, especially since the start of the millennium, has made it clear that our genetic mutations, whether they are for illness or health, depression or joy, struggle or ease, can be activated or deactivated, turned on or off, through epigenetic means. Just as any memory, this cellular memory can stay in the past or it can travel with you into the future, affecting your every thought and action. The course it takes is up to you.

So how can you choose what goes into your cellular memory and change your karma forever?

Find your talents and share them with the world. Those things that you love doing are usually also the things that you’re good at. So find them, own them, and share them! Your cells will thank you and the world will thank you, for you’ve filled a much needed gap that was essential for the synergistic functioning and expansion of the Universe.

CELLebrate your body with food. Every bite of food either supports your cells in functioning optimally or it signals those unwanted genes to turn on. Your genes are not like anyone else’s genes so be sure to find out what’s right for you in terms of not only what you eat but also when you eat it.

Move to sweat and smile. Want to walk a mile around your neighborhood park? Take a step class? A Zumba class? Lift some weights? Run a 5K? Go all out with CrossFit? Whatever it is, make sure it feels good to you. If you’re looking good, it’s not a guarantee that your cells are looking good too, but if you’re feeling good, the probability is high that your cells too are frolicking happily around your body.

Choose your tribe intentionally. It’s true what they say: ‘You are the average of the five people you spend the most time with.’ Whether at home or at work, every person you are around influences your state of mind, your development, and even your health habits. It’s known in the scientific community as social contagion, and it’s not just about who you spend time with in person; it extends to those you interact with on social media³. So why not choose to be influenced by people who “get” you, who support you (and your tiniest cells) in being the best version of you, and who share your goals, vision, and definition of “success”?

Mind your mind. ‘Why did I do/say that?’ At first glance, humans appear to be mysterious, complex beings. When we as these mysterious, complex beings practice becoming aware of the reasons why we do or say certain things, we become aware of the inherent workings of our conscious mind and of the memories our cells may be holding onto by way of our subconscious mind. And over time, things become a lot more clear and simple. If this type of self-reflection isn’t something your mind naturally gravitates to, then ask a friend or make an appointment with someone for whom these are natural gifts. That’s the beauty of each of us having unique talents… we can share them with one another in the interest of the common good.

Why did I write this? Because one of my fundamental values which drives a lot of my thoughts and behavior, is freedom of self – the kind you can feel on the inside, that leads you to burst with joy on the outside, and that knocks the old view of “karma” as something predetermined upside its head. Because it leaves you with a realization that no matter what your cellular memory, you can leave it in the past and share your gifts freely with the world.

The easiest way to do that? Find out what brings you joy in body and mind, and do it. The best way I know to do that? The personalized health and wellness platforms Shae and ph360.

References

1 Huypens, P., Sass, S., Wu, M., Dyckhoff, D., Tschöp, M., Theis, F., Marschall, S., Hrabě de Angelis, M., & Beckers, J. (2016). Epigenetic germline inheritance of diet-induced obesity and insulin resistance. Nature Genetics, doi: 10.1038/ng.3527

2 Yehuda, R., Daskalakis, N.P., Bierer, L.M., Bader, H.N., Klengel, T., Holsboer, F., & Binder, E.B. (2015). Holocaust exposure induced intergenerational effects on FKBP5 methylation. Biological Psychiatry, doi: 10.1016/j.biopsych.2015.08.005

3 Kramer, A. D. I., Guillory, J. E., & Hancock, J. T. (2014). Experimental evidence of massive-scale emotional contagion through social networks. Proceedings of the National Academy of Sciences, 111, 8788–8790, doi: 10.1073/pnas.1320040111

 

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

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

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

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

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

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

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!

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.

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.

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 Shae^TM, 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.

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.

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.

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.

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.

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

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!

References

 

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

It’s no secret that exercise is an essential part of a healthy lifestyle. It’s also no secret that 75% of adults don’t get enough of it and of these, 25% or so don’t get any. Couple these numbers with the fact that about 1/2 of adults who start an exercise program drop out within 6 months and it’s clear that something about the way we’re exercising isn’t working.

Why Your Last Exercise Routine Didn’t Stick or Didn’t Work

Whether to feel better, look better, lose weight, tone, or be in better health, when we devote time and effort to moving our body, we expect to see results.

“But I did 100 burpees, 150 situps, and 200 squats each week for the last five weeks, and still- nothing! I don’t feel better, I don’t look better, and the number on the scale hasn’t changed an ounce.” How could this be?

There is one big reason why you may be putting in effort and hard work yet not seeing results.

And it is this: Your workout isn’t working because it wasn’t made for you.

You’ve got a body like Oprah Winfrey but are doing exercises intended for Tyra Banks. You’re built like Will Smith but are training like The Rock. You’ve got the musculature of Reese Witherspoon yet you’re pushing yourself as if you’re Serena Williams. Not only are you not getting the desired benefits to your health and appearance, it’s likely that you’re not enjoying your workouts very much either.

How To Find The Best Workout For You

Make your workouts count by getting to know your body. What body type do you have? Are you a long and lean ectomorph? A medium-framed mesomorph? A large-boned endomorph? Or a combination of types? If you’re not sure or just want some confirmation, take this 3-minute health type test to find out. By knowing how your body is built, you will better understand how it responds to certain types of training and what types of movement it benefits from most so you can create the best possible version of your body to look and feel your best.

To help you on your way, here are the best types of workouts, along with the best moves (no equipment or just a pair of dumbbells needed), exercise classes and activities to try for your unique body.

If you are an Ectomorph…

Activities of light intensity like aerobics, walking, light bicycling, and stretching for about 30 minutes a day are a good start for you. Boot camp-style classes, on the other hand, can lead you to push yourself too far. Don’t overdo it. If you reach exhaustion and your heart is racing exponentially, that is a sign that you have pushed yourself too far. Be mindful of what works best for you as an Ectomorph (Sensor or Crusader according to the health type test). You don’t need to move for a long time like some of the other body types though your body will enjoy activities with rhythmic, repetitive motion like running or cycling. Know that just as you have a hard time gaining fat, you also have a hard time gaining muscle no matter the intensity or frequency of your training. Lifting heavy weights will be stressful to your body so keep the weight and reps low-to-medium if you include strength training as part of your workout. Given your thin frame and scant fat and muscle, be sure to stay warm and don’t exercise outside in the cold winter months.

Moves to Try:

• Superman
• Downward Facing Dog
• Cobra or Upward Facing Dog
• Single Arm Row (in a lunge position)

Classes/Activities to Try:

• Dance or Step Aerobics
• Distance Cycling (consider trying a Pro-Cycling class)
• Swimming (heated pools preferred)
• Running (consider training for a 5K, 10K, Half Marathon, or a Triathlon)
• Ballet or Barre (consider giving Pure Barre or Barre3 a try)
• Core- and Spine-Strengthening (check out Foundation Training)
• Yoga (Vinyasa, Bikram, and/or Kundalini Yoga, heated class preferred)
• Tai Chi (especially good for you if you are a female blend of an Ectomorph and Endomorph)

If you are a Mesomorph…

As a mesomorph (Activator or Connector according to the health type test), continuous movement of high intensity, or that alternates between medium and high intensity, is great for your body. Make it a priority to move regularly throughout the day. Sports that include a challenge like hiking and climbing are great to engage your competitive, driven, determined nature, motivate you to perform your best, and bring you a sense of achievement. Strength training, jogging, explosive activities and exercises that engage hand-eye coordination will work wonders for your body too. If you are a meso-endomorph blend (ie a Connector), be sure to keep exercise fun for maximal long-term benefit. Exercising in nature, enjoying the views and the cool air is great for you too. No matter the activity, be sure to get some deep rest once you’re done. At the end of the day, get plenty of sleep to help your body build muscle while at rest.

Moves to Try:

• Dumbbell Chest Press
• Reverse Dumbbell Chop
• Legs Up The Wall
• Jump Squat
• Dumbbell Chest Fly
• Flutter Kicks

Classes/Activities to Try:

• Rhythmic Cardio (Zumba, Cardio Kickboxing)
• Resistance Training (BodyPump)
• Challenging Sports (Hiking, Climbing)
• Sports with Hand-Eye Coordination (Tennis, Volleyball)
• Interval Training Workout (Tabata, Circuit Training)
• Group Spin Class (try a class like SoulCycle or FlyWheel where you can compare your performance to others’)
• Core Strengthening (give Pilates with Cassey Ho of Blogilates a try)
• Yoga (Vinyasa Flow, Hatha, or Power Yoga, non-heated class preferred)

If you are an Endomorph…

As an endomorph (Guardian or Diplomat according to the health type test), you are strong and sturdy, rendering endurance sports ideal for you. Weight training can help to move blood through your veins and cardiovascular exercise of light to moderate intensity can help to decongest and promote circulation of oxygen through your body. Dancing can be a great way to work on your poise and balance while simultaneously encouraging you to move your body in the company of people who are friendly and supportive. If you are an endo-ectomorph blend (ie a Diplomat) and a male, exercises that strengthen your upper body are ideal; as a female endo-ectomorph, your body will love light aerobics and yoga. Whatever you do, go at your own pace and be easy on your joints. Make sure to warm up properly before you get moving to keep your feet, ankles, and knees healthy well into the future.

Moves to Try:

• Dumbbell Shoulder Press
• Deadlift
• Pushups (on your knees if you’re just starting out)
• Standing Lunge

Classes/Activities to Try:

• Light Aerobics
• Hiking
• Full Body Strength Training (like BodyPump or a Kettlebell Group Exercise Class)
• Dancing (consider trying POUND, Zumba, or a Ballroom Dance Class)
• Contact Sports (Boxing, Wrestling, Rugby)
• Endurance Sports (give Swimming or Rowing a try)
• Yoga (Vinyasa, Hatha, and/or Restorative Yoga variations)

Whatever your body type and preferences, there is a workout that will leave you seeing results, feeling great, and coming back for more. So get to know your body and then get out there, try something new, and see how your body responds. Remember: Your body is your home for the rest of your life. Nourish it with the right kind of movement and it will keep you happy for a long time to come.

Leave a comment below to share your experience with us!

One of the greatest things about the beginning of a new year is that it inspires reflection about our personal desires and encourages us to commit to new goals and aspirations.

With 365 new days, the year is a blank canvas on which to paint the life we dream of.

To keep your dreams alive for all 365 days of the year, we know it helps to keep your dreams big and start small. So here is a guide to help you achieve all that you want in 2017 – one goal, one change, and one month at a time.

JANUARY

Get To Know Yourself

What better time to reflect on who you’ve been, who you are and what you want now than at the start of a beautiful new year? During the first days of January, give yourself some time to reflect on your personal accomplishments of this past year, and your motives and desires for the future. Are you feeling in body and mind how you want to feel every day? Take a few moments each day to feel grateful for where you are now- a wiser, healthier version of who you were this time last year.

When you think about yourself one year from now, what do you envision? Take a few moments to tune into what will help you become the person you envision 365 days from now. Commit to getting to know yourself better in body and mind by paying close attention to the choices, thoughts, and habits that serve you and those that no longer do. Commit to investing in programs, classes, and tools that can help you in this self-discovery process. (One amazing platform we love is the world’s first virtual health assistant that gives personalized insights for body, mind, and life, called Shae).

FEBRUARY

Focus on What You Love

February is all about love. Focus on all that you love about yourself, and all the incredible things your body and mind can do. Each and every day, your feet carry you to where you want to go and help you do all the activities that you want to do. Each and every day, your ears allow you to listen to and interact with others. Your mouth allows you to speak your truth and express yourself. Each and every part of your body – each organ, muscle, tissue, and system of your entire body – serves a vital function that contributes to the quality of your life.

Spend some time gazing in the mirror and noticing what is unique about your physical appearance. Is the pigment or texture of your skin unlike that of anyone else you know? Notice where the curves are in your body. Notice the soft places, the firm places, the symmetrical and less symmetrical parts. As you notice each aspect of yourself, take a moment to appreciate this nuance that makes up who you are.

Then close your eyes and reflect on what is unique about your personality and the way you see the world. Are you one of the most introspective people you know? Do you love to think and analyze things in depth? Are you naturally friendly and fun to be around? Are you a natural born leader? Whatever it is, acknowledge it. Appreciate it. Love it. Who you are is unlike anyone else and who you are is perfect and deserving of love, today and every day.

MARCH

Make Moving Your Body a Priority

Moving your body doesn’t only reap physiological and structural benefits for your internal bodily systems, muscles, bones, and joints. It gives you energy, vitality, well-being, and connection to who and what you enjoy in life. Commit to join a gym, get a membership to a yoga studio, or subscribe to YouTube channels that feature workouts that your body will benefit from most.

By March, you’ve already spent a few months tuning in to the signals of your body as to what is more and less ideal for you, and using innovative programs like Shae to support and confirm your discoveries. What does your body enjoy? Is it a good early morning stretch? A pumped up morning power workout? A gentle afternoon group exercise class? An afternoon leisurely walk? An evening dance class? Whatever you enjoy, do that. Because if you enjoy it, you will maintain it. And if you maintain it, you will have ample energy for all the things you care about and want to do every day of your life.

APRIL

Get in Touch

Physical touch is a primary way in which humans express and feel love, and its effects on our mental attitude, stress levels, physical health, and sense of connection are unparalleled. Throughout April, invite more touch into your life. Whether it’s a hug, kiss, high-five, a few moments of hand-holding, or a simple pat on the back, get more of it this month and into the rest of the year.

Take this opportunity to show others you care through a physical gesture like placing a hand on their shoulder or gently squeezing their arm during conversation, especially if touch isn’t a way that you usually show you care. Remember to seize opportunities to receive the benefits of physical touch too – whether it be to linger in an embrace for a few extra moments or to do a bit of self-massage each afternoon. Notice how your self-care, self- appreciation, and relationships, whether friendly or romantic, grow deeper when regular physical touch is involved.

MAY

Design Your Nutritional Environment

Ask any behavioral psychologist and they will tell you the value of creating an environment that supports your health and wellness goals. Dedicate several hours every Sunday in May to preparing your meals in advance for some or all of the week ahead. By having healthy meals ready in the refrigerator, you will be less likely to resort to quick (and often unhealthy) snacks when hunger kicks in during the day.

Place the tupperware containers with your prepared healthy meals and snacks at the very front so they are the first thing you notice when you open the refrigerator. Take the decision-making out of your daily food choices by deciding, through your in-advance meal preparation, to eat fresh, whole food meals whenever possible. Then watch your confidence in your ability to achieve your goals skyrocket as you design an environment that best supports these goals and you.

JUNE

Share Your Gifts

What are those things that you are intrinsically good at? Those things that just come naturally to you? Those things you spend time doing because of the sheer joy they bring you? This month, make it a priority to develop and share these gifts of yours that not everyone has but that everyone can benefit from seeing expressed in you.

Every time you devote your effort and energy to something you are passionate about, you are making great use of your mental and physical resources, and every time you choose to further develop your strengths, you are filling a much-needed role in the world that can only be filled by you. So ask yourself “Does it light me up?” “Do I forget about everything else when I am doing this?” and “Is it challenging to the degree that it excites but doesn’t overwhelm me?” If the answer to most or all of these questions is ‘yes’, then do it. And then do it some more.

JULY

Become Comfortable with Stillness

One of the greatest skills you can cultivate for your health and well-being is awareness and stillness of your mind, and one of the greatest ways you can do so is by practicing meditation. Throughout the first two weeks of the month, commit to sit or lie down and meditate for just a few minutes a day. For the next two weeks, commit to just five minutes a day. Not only will you experience the incredible physical effects of meditation, like reduced blood pressure and an immune system boost, but you will also reap benefits to your mind and spirit, like greater willpower, concentration, and self-knowledge, that will further all of your health and happiness goals.

When you engage in a mindfulness practice like meditation, you develop the ability to focus your mind on the present moment. By placing your attention on what is right here and right now, like the feeling of your breath, a mantra, or some physical sensation in your body, you cultivate an ability to choose your point of focus in any moment. Worry tends to be a function of focusing on the past, while fear tends to be a function of focusing on the future. Change your point of focus to the present and watch your fears and worries subside and be replaced with the joy of life lived in the present.

AUGUST

Give Your Mind a Makeover

To change your behavior and results, you must change your mind. That’s why the sunny and warm month of July is devoted to your mindset. The thoughts you think every day need to be the kind that remind you of how incredible you are and how wonderful it is to be alive. When your thoughts are self-affirming (“I am capable of anything I put my mind to,” “I love how great I feel and look today”) rather than self-critical (“I can’t get this right,” “I am far behind on accomplishing this goal”), you are much more easily and readily able to propel your body and mind into their true greatness.

Now that you’ve practiced becoming aware of the thoughts you are thinking moment to moment through meditation, you can ask yourself, “Does this thought help or hurt me?” If it’s the former, great. Keep thinking it. If it’s the latter, commend yourself for catching a negative thought stream in its infancy and replace the thought with one that feels better and is therefore more aligned with the truth of who you are. Moment by moment and thought by thought, you will be creating a mental environment that nurtures the growth and manifestation of all your health and happiness goals.

SEPTEMBER

Get in Tune With the Rhythm of Nature

When we look at nature, we can see the beautiful and effortless functioning of living organisms. Trees, flowers, and birds all function according to a natural cycle of light and dark. As humans, we too have at our disposal a biological clock, that if attuned to nature, can give us restful and rejuvenating sleep during the nighttime and ample energy and vigor for the day ahead.

Make sound sleep a personal goal through the month of September. As the darkness of the evening hours sets in, grab a book, enjoy a light meal, or interact with family and friends. Whatever you do, start to wind down your dutiful activities and responsibilities of the day. Leave the window curtains open as you go to sleep and wake up naturally with the rising sun. As your sleep patterns harmonize with the rhythm of nature, enjoy a renewed sense of energy, clarity, and well-being.

OCTOBER

Fine-Tune Your Food to Perfect Your Mood

Use the connection of food to mood to your advantage by building a nutrition plan that promotes the balance and activity of all your feel-good hormones. Include ample fruits, vegetables, and a collection of foods rich in tyrosine and antioxidants to boost your body’s dopamine levels. Include salmon, eggs, turkey, nuts, seeds, and other foods that are a good source of tryptophan to encourage your body to produce more serotonin.

Be sure that your dietary and lifestyle choices are fulfilling all your body’s complementary needs, so check in with your virtual health assistant Shae as you make changes this month. Take this time to build on and continue with your exercise regimen, your sleep habits, and the various other healthy habits you’ve adopted since the start of the year. Together, all of your lifestyle changes will make a huge difference to how you view and experience joy throughout your life.

NOVEMBER

Switch Up Your Routine

Our internal environment (our thoughts, feelings, physiology, and neurochemistry) and our external environment (our physical location, the time of the year) are ever-changing. These changes, when embraced and attended to, can catapult our health and well-being to new heights. This month, notice how your body feels as the seasons change. As the temperature drops and nights get longer, does your body yearn for more of certain foods and less of others? What fruits and vegetables that are in-season can you now add to your grocery list?

Notice how you feel from keeping up with an exercise routine of your choice. Take that feeling and the knowledge that you can accomplish any goal of your choosing with you as you switch up your routine to keep your body engaged and benefiting from movement. Focus on strengthening and stretching different muscles in different ways. Your body will respond to the challenge by becoming stronger, more flexible, and more supple. Invite change into your routine every so often for optimal improvement to your body, mind, and life.

DECEMBER

Choose to Listen

During the month of December, vow to listen more. Spend more time listening to your inner guidance system by tuning into your emotions, bodily sensations, and unspoken desires. Get still and ask yourself, “What is really important to me right now? What are the next steps I can take in my health regimen, career, and personal relationships to move my life forward?” Wait for the answers to come throughout the month, whether through a gut instinct, a creative activity, or a conversation. Remember, the quieter you get, the more you can hear.

When in conversation with friends, family, and colleagues, exercise your newly developed skill of listening. Oftentimes, we come to our personal interactions with an agenda – to be heard, to express a point of view we hold close, or to be “right”. This month, practice letting go of the need to hear your own point of view, a perspective you already know quite well. Instead, stay open to the perspectives and viewpoints of others. You may be surprised what you learn about them, about yourself, or about the world. The more you listen, the more you hear just what you need to propel your own personal health and happiness journey forward.

When it comes to creating change in yourself and your life, remember to take it one choice, one day, and one month at a time. By approaching your big goals with conscious intention and action, before you know it you will be beaming from having achieved all the goals that make you happy to be alive all 365 days of the year!

DNA, genetics, epigenetics – what does it really mean to you?    

What if you’ve been forcing yourself to eat kale and it’s not even actually good for you?

What if you’ve been doing fitness bootcamps and your body would thrive on pilates instead?

What if your body was talking to you and you could actually hear it?

The birth of precision health

We all recall the Human Genome Project (HGP) – the much anticipated collaborative effort that is the foundation for research into the treatment of disease known as precision medicine.  Completed in 2003, it was understood that once the genome was mapped we would have the blueprint to our bodies and start the guidebook to our health.

Upon the publishing of the human genome, Francis Collins, Director of the National Human Genome Research Project stated “It’s a history book – a narrative of the journey of our species through time. It’s a shop manual, with an incredibly detailed blueprint for building every human cell. And it’s a transformative textbook of medicine, with insights that will give health care providers immense new powers to treat, prevent and cure disease.”

Precision medicine recognizes that we as individuals are each unique, that accordingly we have different health needs and health risks, and that we will respond differently to various treatments and medications.

The HGP has also provided knowledge that has spawned an array of commercial enterprises dedicated to providing you with your own personalized menu of potential health conditions and inherited risk factors. Most of us have seen ads offering to map our genome – we only need provide a saliva sample. While this data is interesting, and may rule out certain health concerns while confirming others, it falls short of being able to recommend practical application of the data. It turns out that there is another factor, a factor that moves the information along the spectrum from ‘might be beneficial’ to ‘essential knowledge’.

While our individual genome does represent our own personal blueprint, like any plan, it can be altered. Gene expression, or Epigenetics, speaks to the modification of our genes based on environmental factors. Factors like stress, sleep, diet and nutrition, physical activity and exposure to chemicals can alter the epigenome – the suite of chemical compounds that tells the genome what to do. Without modifying the underlying genes, the epigenome interacts with DNA and changes how genes are expressed. Your epigenome is you.

In Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Dr. Deepak Chopra and Dr. Rudolph Tanzi they state: ”Only 5% of disease-related gene mutations are fully deterministic, while 95% can be influenced by diet, behavior, and other environmental conditions.”  And further “You are not simply the sum total of the genes you were born with. You are the user and controller of your genes, the author of your biological story. No prospect in self-care is more exciting.”

How does it work?

The normal development of cells is strongly influenced by epigenetic processes. Environment or lifestyle factors combined with nutrition and even diet on its own can cause epigenetic changes that may turn certain genes on or off.  There are two primary mechanisms for this:

1. DNA methylation where proteins attach chemical tags to the bases of the DNA molecule and can then turn genes on or off by affecting interactions between the DNA and other proteins.

2. Histone modification whereby DNA in cells is wrapped around histone proteins that are wound into chromosomes inside the cell nucleus. These and other proteins can interact with each other which determines whether that region of DNA will be used or ignored.

In addition, non-coding RNA and Chromatin-associated proteins are also involved in this process.  

Yes, it’s complicated.  But because of this, you have a phenotype – defined as the manifest characteristics of an individual collectively, including anatomical and behavioral traits, that result from both its heredity and its environment. In other words, you are the sum of your epigenome, and you are unique. A fundamental truth of the genome and the epigenome, is that no two are exactly alike. And knowing that, we must acknowledge that one-size-does-NOT-fit all and that, therefore, a personalized approach to health is required. Precision health, actually.

 

“We must recognize the complex network of interconnected physical, hormonal, skeletal, and environmental processes that influence who you are. You are a dynamic being, changing every moment of every day, depending on your environment, your diet, your exercise, and the people you spend time with. For this reason alone, it’s important to recognize that your dietary, fitness, and mental needs will change frequently” explains Matt Riemann, ph360 founder and personalized health expert.

What does it mean for you?

It means that your genes are not your destiny. It means that you can influence the expression of your genes. It means that you have much more control over your lifelong health than you knew.  

We have varying degrees of control over the stressors in our lives, the amount of sleep we get and the toxic chemicals we come into contact with, but with diligence, we can minimize stressors and exposure to harmful substances and maximize sleep and integrate stress relieving and reducing strategies into our lives.  

What we do have more consistent control over is our level of activity and exercise regimen and, more relevant here, our nutrition. When we understand that we require a personalized plan and approach, we can leverage these for optimal health.

Enter Nutrigenomics  

Nutrigenomics is the study of the interaction of nutrition and genes. Nutrition research has traditionally focused on the assumption that all individuals have the same nutritional requirements. More recently, great strides have been made in the field of nutrigenomics and studies show that nutrients can alter gene expression. Now we understand that because we are each unique, one person’s superfood can be another’s poison.

This is important news for the prevention and management of chronic disease as the impact of diet on conditions like heart disease, diabetes and obesity has clearly been shown.  

And its important news for those of us who want to preserve our health and improve our well-being thus controlling our health destiny.

So, how do you go from knowledge to application?

Now that you know that you are unique, that your genes are not your destiny, that your phenotype is the current version of you and that you can control your health and well-being, you are probably asking “how”? How do you know what’s right for you specifically?

We now know that your genome is not the current expression of you and that we need to go beyond a DNA based diet and into a personalized lifestyle plan for best results. There is one lifestyle platform based on epigenetics designed specifically to identify your phenotype, determine your ideal lifestyle choices for optimal health and deliver recommendations in real time. Likened to ‘Siri for your health’, it makes being healthy simple. Its ph360’s Shae™ and you can learn more here.