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.

‘Be true to who you are.’, ‘Just be yourself.’, ‘You do you!’

We have all been given this advice, or something similar to it, at one point or another in our lives. This concept of being your true self seems to come up in situations where we lack confidence. It could be the nerves of a first date, the apprehension about tackling a challenging task at work, or the anxiety over making important life decisions. Self doubt is something we are all forced to deal with at some point in our lives – for most of us, our teenage years are especially poignant in this respect. I know I was awkward in my teens and had no idea what ‘be yourself’ was supposed to entail.

As a teenager, the ‘be yourself’ advice seemed so cliché. As an adult, while the phrasing can still seem cliché at times, I can recognize the power and significance in the message. Living life in a way that feels at discord with what you know in your heart is true to you as an individual can be demoralizing and draining. I recently caught up with a friend and she told me about a situation which perfectly illustrates this.

About 6 months ago, my friend had broken up with her partner of nearly 10 years. Now, with a few months hindsight, she had a clearer view of the situation. She had absolutely nothing negative to say about her ex-partner. She didn’t resent him in any way and told me that there was nothing he said or did that caused the breakup. In fact, there was nothing that he could have said or done to prevent it either. The reason she had to end it, she said, was that she slowly came to realize that she wasn’t able to be her true self in the relationship. In her words: “I knew that if I married him, and had kids with him, I would end up deeply unhappy because I knew in my heart and my gut that this wasn’t who I am meant to be.” She said that she has no regrets and feels like a lighter, happier person now that she is being true to who she is.

Such huge and life changing decisions are never easy to make. But when we do make them, we can often look back after some time has passed and recognize that some aspect of our true self was being pushed down. Every facet of our lives is a part of who we are and is an avenue for expressing our identity. Whether it is our relationships, our work, our environment, or any other part of our lives. My friend’s story is an example of a very big change and a very big decision, but smaller examples from every aspect of our lives can have a huge effect on us, mind, body and soul. So when we feel that there is something in our lives that prevents us from being our true selve, it might just be worth changing it.

It doesn’t have to be a major life change. If a project at work is making you feel like ‘this isn’t right for me’ ask to be reassigned to something else. If you’re not satisfied with what you’re spending your free time on, consider your interests and seek them out. Look at your ph360 advice on ‘Place’ and spend more time in environments right for you. Look at the ‘Talents’ section and try your hand at something you may naturally be good at. Use your ph360 to help you be your true self. Don’t be afraid to make a change. If something isn’t working for you, try making some little changes so you can live your life how it’s meant to be lived. Listen to your heart and your gut. Listen to that cliché advice from your teens – be yourself. But don’t just be yourself. Embrace yourself!

Have you ever felt like a part of your life was stifling you? Have you ever made a change that just felt ‘right’ for you? What do you do in your day-to-day life to embrace yourself? Let us know in the comments.

Katarina Smythe

If you have at some point felt overwhelmed by your ph360 then we have some very exciting news for you! 🙂

There is just so much information we can gather from assessing your phenotype (and that’s what you do when you take your measurements and answer all those questions – you’re finding out exactly how your genes are expressed right now) and with that, ph360 can reverse engineer your health and give you the advice you need to stay in optimal health and prevent possible dis-ease in the future. And Health is more than just food and exercise. It encompasses 360 degrees of life – where you live, what you do, who you hang out with, and all those little nuances that make you think or act differently to everyone else!

So within your ph360 you will find insights that are specific for your body, your lifestyle and your health right now – from your foods and exercise, to your social interaction, your environment, the way your mind works and your natural talents. These insights and this information is there so you can choose to achieve and sustain an optimal state of health.

Yes, it may be a little different to what is currently out there – that’s because it’s about YOU, not a generic diet or protocol that is the same for everyone. If you want some more info on this – please visit and subscribe to our Youtube channel, or pop over to our resources page at ph360.me/resouces.

So the information is now at your fingertips – how you can achieve optimal health and live as your body intended….

But the most difficult thing to change in health is our behaviour – our habits, our beliefs, and what we’ve already been lead to believe…

And so to initiate a behaviour change, not only do we need to provide the information for you, but we need to provide it in a way that can easily integrate into your day…. quite a challenge considering we are all very, very different! And so! The challenge was set and has now begun..

Over the next few days you’ll notice a considerable change in the way your ph360 looks on the inside.. we have had lots of feedback about ph360 being overwhelming with so much information.. so we’re evolving with you – and the way that you are changing.. ph360 is becoming more about every day life – easy, simple, quick, little bits at a time..

So imagine sitting at the bus stop or waiting for your morning coffee/tea/juice/smoothie 😉 and flicking through your ph360 to find something new that you can integrate every day… whether it’s a little tip, discovering something new about yourself, a suggestion for something you might like to try, a smiley food to have as a snack or a multitude of other tidbits of information to help you thrive in every day life..

Well, it’s almost here! We’ve been working super hard to adjust ph360 in a way that is a little simpler and easier to implement into your everyday life…

So think of your new look ph360 as your “Daily Dose” – where you can login every day – and find out something new – all about you! So health becomes more fun, a part of your every day, rather than a chore that needs to be done once a week or thought about once a month…!

We are super excited with this first step toward personalised communication so we hope you enjoy the new look and feel of your daily dose ph360 – you’ll notice some changes over the next few days as we implement the new format…

Check in regularly for new tips, ideas and suggestions to keep you in your best body, mind and soul.

And, by the way, YES, you do have access to your entire food list so just click on “FULL FOOD LIST” from your food dashboard at any time! 🙂

We will have new tutorials up soon but most of the changes we hope you will find self-explanatory…and we don’t want to make you wait any longer!!

When you look at the bigger perspective, changing the health of the world is actually quite simple – if we start to prevent chronic pain and disease now – in the future – it doesn’t even exist… So we applaud you for taking this giant step in realising that you are unique and you DO have the power to choose the future of your health.

And we are simply here to support you in that choice – so we relish each and every one of you – your feedback, your ideas, your support, your enthusiasm, your sharing, and your journeys to health that will change our world for generations to come. We thank you from the bottom of our hearts!

Life is busy. Usually this just means that your life is full – full of friends, full of family, full of fun, and full of meaning. Between work, the house cleaning, social engagements and other responsibilities it can be challenging to find time to take care of yourself. Making major changes to your health can seem like a daunting and difficult task, but it doesn’t have to be. Here are 7 easy things you can do at any time throughout your day to take better care of yourself and get the most out of life.

1. Yes, physical exercise is important and we should all do it, but I’m talking about movement throughout your day. Many of us live sedentary lifestyles and do not move our bodies in the way they were made to move. Set yourself an alarm for once every hour and take 30 seconds to move your body in a way that is safe for you. You could do some stretches sitting at your desk or go for a short stroll.

2. Pick up the phone. Call a good friend, or that cousin you haven’t spoken to in a while, or your mom. Don’t call to ask a question or a favour. Call ‘just because’. After a 10 minute, no pressure conversation, you’ll both be in a better mood.

3. Go to your happy place. Your environment can have a huge impact on your body and mind. Look at the ‘Place’ section of your ph360 and spend a little time in a space that’s best for you. Do you need a cosy environment? Find a corner of your house where you can be comfortable for a little while. Do you need wide open spaces and fresh air? Go for a short walk through a park.

4. Put the cookie down! We all have our favourite foods but making big changes to your diet doesn’t have to be scary. Is there something that you eat regularly that is a frowny food on your ph360 food list? Commit to cutting out that one thing. Once you have conquered it, cut out another. Or two. Or all of them! It will get easier.

5. Be mindful. Take a few minutes out of every day to take a conscious step back and just observe. Traditional forms of meditation are fantastic but you can also try deep breathing or just having some quiet time to slow down and take stock.

6. You do you. What’s something you are good at or enjoy doing? Maybe it’s puzzles, or dancing or helping others. Have a look at your ‘Talents’ section of ph360. Spend some time doing something you have a natural talent for. You’ll have fun and you’ll feel better about yourself.

7. Let it go. Don’t be hard on yourself. You ate the cookie? So what? Tomorrow you won’t. Forgot to call your friend? That’s OK. You can do it now. You’re not perfect. No one is. So cut yourself some slack and give yourself credit for the things you DO achieve – no matter how small they may seem. Don’t dwell on the things you don’t do. Just keep trying!
Katarina Smythe

Your environment can have a huge impact on your body and mind. Look at the ‘Place’ section of your ph360 and spend a little time in a space that’s best for you. Do you need a cosy environment? Find a corner of your house where you can be comfortable for a little while. Do you need wide open spaces and fresh air? Go for a short walk through a park.

4. Put the cookie down! We all have our favourite foods but making big changes to your diet doesn’t have to be scary. Is there something that you eat regularly that is a frowny food on your ph360 food list? Commit to cutting out that one thing. Once you have conquered it, cut out another. Or two. Or all of them! It will get easier.

5. Be mindful. Take a few minutes out of every day to take a conscious step back and just observe. Traditional forms of meditation are fantastic but you can also try deep breathing or just having some quiet time to slow down and take stock.

6. You do you. What’s something you are good at or enjoy doing? Maybe it’s puzzles, or dancing or helping others. Have a look at your ‘Talents’ section of ph360. Spend some time doing something you have a natural talent for. You’ll have fun and you’ll feel better about yourself.

7. Let it go. Don’t be hard on yourself. You ate the cookie? So what? Tomorrow you won’t. Forgot to call your friend? That’s OK. You can do it now. You’re not perfect. No one is. So cut yourself some slack and give yourself credit for the things you DO achieve – no matter how small they may seem. Don’t dwell on the things you don’t do. Just keep trying!
Katarina Smythe

When is the last time you felt useful? I don’t mean just at work either. I’m not talking about nailing something at work that increases profits. I’m talking about real human connection here – doing something that makes you feel like you are making a positive contribution to someone’s life. Maybe that you’re even making a difference in the world in some small way. Real human connection that gives you the warm and fuzzies.

Now we can’t all be Mother Theresa, and trying to solve the issues in the Middle East is far beyond the capabilities of most of us, so I’m not suggesting you should go out and attempt to solve all the world’s problems. But doing something solely for the benefit of someone other than ourselves every once in awhile can only be a positive thing. Knowing what we’re naturally good at can go a long way towards figuring out how to put it to use, and technology like ph360 or the soon to be released Shae^TM can let you know what that is.

Not only does a sense of ability and usefulness increase self-esteem and reduce the risk of depression, but there is a broad underlying construct of general social well-being when someone can feel like they have an integral role in a group. It comes down to a sense of belonging. Feeling useful increases the sense of social connectedness which has been related to many effects on positive health, including:

• The engagement of healthy behaviors (ie: avoidance of smoking and a sedentary lifestyle). The more you feel like an important   part of a group, like a family or friends, the more likely you are to want to take better care of your health.
• Improved physiological resilience (ie: better muscle tone and ability to heal).
• Emotional stability (ie: positive coping mechanisms and stress management). The more time we spend with people we care       about, the more emotionally engaged we are outside our own headspace.
• Longer maintenance of mental acuity (ie: mental engagement, memory and cognitive functions). Spending time with people     and feeling useful keeps our brains ticking and you know what they say when it comes to cognitive function – use it or lose it!

Figuring out what’s best for you right now is the key to getting heathy and technology like ph360 or the soon to be released Shae^TM make it effortless. Getting into the positive habit of prioritising time with friends and family now will pay off long term and is a big part of staying healthy. Building those connections and making yourself useful where possible could just help you to live longer.

When everyone else is reaching for a night cap, cappuccino, or other beverage involving caffeine and alcohol, do you ever wonder what a post-meal drink that was actually good for you might look and taste like? We’re here to introduce you to the perfect after dinner (or breakfast or lunch!) beverage that will aid your digestion, support your immune system, and help balance your blood sugar: The Lemon Celery Aloe Vera Cinnamon Soother

Simply blend a cup of water with a teaspoon or two of fresh lemon juice, a four-inch stick of celery, chopped, a tablespoon or two of aloe vera juice, and a sprinkle of cinnamon. Blend until completely smooth, and enjoy while reading about the health benefits of each ingredient!

• Lemon. Lemon juice is both detoxifying, digestion aiding, and immune building. Citrus flavonoids support the digestive function of hydrochloric acid, while also stimulating and purifying the liver. Lemon’s high vitamin C content helps to eliminate free radicals from the body, effectively boosting your immune system. Major full-body win!
• Celery. Celery is one of nature’s greatest sources of insoluble fiber, which expedites the passage of food through the digestive system. Translation: Your bowel movements will be easier and more regular.
• Aloe Vera. Aloe vera is another full-body treasure chest. Aloe soothes the skin and internal organs, and has a laxative effect on the digestive tract. Aloe has also been shown to have anti-inflammatory and antioxidant effects, and to improve heart health. Yes, please!
• Cinnamon. Cinnamon aids digestion while also helping to balance blood sugar (potentially even for those with Type 2 diabetes). It imparts a sweet, soothing taste to this drink that will curb your cravings for refined sugar even as it lowers LDL cholesterol and creates an antifungal environment in your body.

Try out this delicious after dinner beverage as above—or with similar foods that work for you—and invite your friends to join you. You’ll send them home glowing!

Is your diet slowly killing you?

Chronic disease and obesity are becoming the norm in the western world, largely due to poor diet choices. But eating what isn’t best for us isn’t entirely our fault as the medical profession and the media have been giving us the wrong advice for years.

When I was 36 I was diagnosed with endometriosis. Like many health professionals (I’m a trained nurse) I believed that getting endometriosis was down to the genes I’d inherited. I believed I ate a healthy diet. I was eating plenty of fresh vegetables and fruit, whole grain bread instead of white and I didn’t eat much processed or junk foods.

How wrong was I!

Genes are not your Destiny

Did you know that 90-95% of your genes can be changed by what you eat?

Every cell in your body contains about 25,000 to 35,000 genes. The majority of your genes contain a switch that can be either on or off. These switches determine your health. For optimal health you want the right combination of on and off for you at any one time. Which switches are on and which off changes constantly in reaction to your environment. This is how epigenetics works and one of the biggest influencers is what you eat.

There is no one-size-fits-all when it comes to health and diet.

The epigenetic effect on our genes means no 2 people are the same, even identical twins. Yet many health professionals are still advising us all to eat the same things. It could be argued that they are being negligent in doing so. What you need is a health program tailored to your own unique body needs and this is available from a revolutionary personalised health program called ph360.

The science and research behind ph360’s personalized health app knows from your individual biotrend, health history and ancestry what foods are right for you at any one time. It knows that what’s good for you, is not necessarily good for me. Broccoli is a good example. It’s been widely celebrated as a must eat superfood. Broccoli has some great properties that will have a positive effect on the health of a lot of people, yet for 6% of the population it will have a detrimental effect on their health. The research also shows that climate changes how we react to food. For example I live in cold wet England, but my body prefers to be hot and dry. This means bananas are not good for me during the winter months as they cool my body down, but during the summer, or if I’m holidaying in Mexico I’m ok to eat them frequently.

Knowing exactly what foods are best for YOU, how to prepare them right now and what to avoid is the best way to switch your genes in the right direction for optimal health, but here are a few tips that are true for everyone:

• Cut out or at least reduce processed foods, sugar and artificial sweeteners, and hydrogenated vegetable oils
• Avoid GMO’s
• Eat organic as much as possible

It took me 20 years of trial and error to work out what my body needs for optimal health and I still didn’t have all the answers. But thanks to ph360 you can find out in less than one hour.  Using ph360 I’m now healthier than I’ve been the whole of my adult life. I want you to feel equally as healthy. I recommend ph360 as it’s backed by decades of research and provides different recommendations for each of its users.

Eating the right foods that contain the nutrition that your body requires is not really a choice. It’s actually essential for you to avoid disease and to live a long and healthy life.

That thing you said or didn’t say at dinner a few weeks ago that you regret… it’s time to forgive yourself for it. That thing you did 3 years ago that you keep reminding yourself should’ve gone differently… it’s time to forgive yourself for it. And that time you let yourself down 10 years ago… it’s time to forgive yourself for that too.

Why is it time? Because regret, guilt, and shame are forms of self-punishment. They keep you locked in a mental prison of self-torment, reliving the past when you ought to be moving towards a bright, beautiful future. And I know that you don’t really want to keep living in that self-inflicted prison; you just forgot that there was a way out. And that way out is self-forgiveness. Here are 5 steps you can take toward self-forgiveness right now:

1. Acknowledge and take responsibility for what you said or did.
Step into the truth of what happened. Acknowledge the negative emotions (guilt, regret, and perhaps shame) that this event elicits in you. When you blame outside people or events for something you said or did, it becomes difficult to move forward to a space of healing. When you take responsibility, the course of how things unfold suddenly rests in your hands. If you feel you wronged, you can now make it right. And although it is initially far more difficult to admit a fault or mistake in ourselves (hence why so many people resort to denial and/or blame), it is far more burdensome to carry denial, blame, hatred, and judgment in the long run. So find your inner strength, gather your sense of self, and take responsibility. This may mean you verbally express accountability to someone else but more likely it is a conversation you have with yourself. Once you’ve done so, move quickly on to Step 2. While it’s good to allow the past to resurface for a moment, there’s no need to dwell there.

2. Invite self-love in.
Now that you’ve taken the truthful and brave step of acknowledging what happened and the negative emotions you have around it, you can step onto the express train to healing. This train has only one stop: Self-Love Street. This stop asks that you recognize that you were doing the best you could at the time. It asks you to acknowledge that you are human after all. That we all make mistakes. It asks that you take a tender, loving approach with yourself and treat yourself as you would a close friend or someone you love. It invites you to set yourself free from regret, shame, and blame. It invites you to open up to love, kindness, and compassion. It invites you to move forward in your life, to rediscover inner peace, and to leave the past where it belongs – in the past. While on Self-Love Street, you may even consider writing yourself a letter in which you acknowledge what happened, tell yourself that it’s okay, that this situation doesn’t diminish the wonderful person that you are, that you forgive yourself, and that you love you anyway. The most important relationship you have in this life is that between you and you, and self-forgiveness is how you nourish it.

3. Identify the underlying desire that you were trying to fulfill.
Every word we utter and every action we undertake is done to fulfill a purpose, whether we are consciously aware of it or not. Oftentimes, when we act in disharmony with our morals, values, and beliefs, it is because there is some underlying need that wants to be fulfilled. Take a moment to think about what the driving force behind your words and/or actions that you now regret might have been? Were you seeking approval of others? Did you want to feel better about yourself in the moment? Were you trying to get back at someone? Were you wanting to feel more safe or comfortable in the situation? Whatever it is, know that it’s okay. We all have deep needs that we wish to be fulfilled in this life, and by identifying and getting to know them, we give them the opportunity to be fulfilled in adaptive and healthy ways rather than sneaking up on us through a word or action we might later regret.

4. Identify what you really want to experience in life.
As much as earning approval from others, getting back at others, or feeling better about ourselves at the expense of others may make us feel temporarily better, in the long term it causes regret, sadness, and dissatisfaction. So pause and ask yourself “what is the experience I’m really going for in life?” “How do I really want to feel day in and day out?” Often, what we really want to feel is unconditionally loved, appreciated, and accepted. What we really want is to be understood and supported in being who we are. Once you recognize your real-life desires (unconditional love, warmth, appreciation, etc), you’ll be able to spot the imposters (conditional love, approval, superiority, revenge, etc) much more easily and readily when they appear.

5. Commit to being more of the person you really want to be, guided by self-love.
Now that you’ve recognized the difference between the desires that elicit words and actions that you may later regret and those that fuel the essence of who you are, it’s time to commit to being the person you really want to be – one who always does their best in the moment, one who understands that every facet of life, including themselves, is an imperfect work in progress, one who practices self-forgiveness and self-love in any given moment, and one who can therefore approach everyone around them with a kind, compassionate, forgiving heart that is open to, and receptive of, the healing power of unconditional love.

If you want to be happy, you’ve got to be free, and if you want to be free, you’ve got to practice self-forgiveness. To forgive is to love. So go on… love yourself. And see the magical transformation that ensues.

I’ve never met many people who can say that they’ve never wished for a day off work.. there always seemed to be those days when you don’t even want to get out of bed – or worse, that you would love to get out of bed and go anywhere but to the office? Well, in truth, it’s probably because what you’re here to do is being smothered at your workplace. It doesn’t happen for me anymore, but that wasn’t always the case!

I’ve come to recognize my natural talents now, but it wasn’t always that way. I am competitive and I like to be challenged. And so I would always do my best, and, as I assumed was rightful at a time, I’d be promoted into a management role. Looking after a team, responsible for their outcomes and in charge. The boss. Or at the very least, the supervisor. And I’d be satisfied because that’s what was ‘meant’ to happen – I got more money, I got more responsibility, I got more satisfaction from it all. Because I was being successful in my career.

Well, that’s where things would start to fall apart.

I found that, although I am great at motivating myself, I suck at motivating others. Although my attention to detail is almost to perfection – I find it super frustrating that not many others have the same quality. Even though I love to immerse myself in my work and spend all my time doing it or at least talking about it, not everyone else feels the same. And, most importantly, I really don’t like working in a team! I know that sounds terrible, but I much prefer to do my part and then hand it over to someone else to do theirs.

You can imagine how successful I was in a management role. And then would come the stress, and then the resentment, and then the wanting to be anywhere but at work, and then the next job would come along… and it would all start again..

This vicious cycle lasted probably half of my working life. Until I finally figured it out.

I have unique and exquisite natural talents – and if I stick with them – I am happy, content, satisfied, and I love my work. It was enlightening, relieving and totally motivational for me to understand the things that come easily to me – and thanks to technology like Shae, it was simple!

As a matter of fact, the concept of ‘work’ doesn’t even exist for me now. I simply live a life doing what I naturally do well. And it’s not a high-faluting, wining and dining job that I have. It’s not a celebrity lifestyle, or a laze-about lifestyle either. It’s simply a combination of everything I do well – task-oriented, creative, detailed and, most of all, I feel it with a purpose. It’s a simple role that allows me to express who I am and how I fit in the world.

So how do you recognize your natural talents?

• Firstly, set aside all the conventions of what society says you must do to be successful. Sure, some people are driven to achieve, but others just aren’t. And it’s actually physiological. Studies have shown that some bodies are higher in dopamine, making it necessary for them to feel satisfaction by achieving^1-3. Whereas other body types have naturally higher levels of prolactin, making them find their joy in nurturing others^4-7. We’re all made up of the same chemicals but we’re all a slightly different balance – our own unique cocktail of hormones and neurotransmitters if you like, that give us our natural qualities.
• Find out what really makes you tick. There are many ways out there to assess what you’re good at, but what you really want to do is find the innate sense of happiness. Find out what makes your body sing! Your body holds a wealth of information about your natural tendencies. You’ve got this body for a reason. What’s in your genes? What were you built for? Is your body strong and made for long stretches of physical labor? Or is it much better suited to being tucked away at a desk in the warmth? Is your personality naturally a people-lover or do you much prefer the quiet to explore the creativity in your own mind? Were you built to dynamically expend your energy or to conserve it? Physical traits can correlate with our levels of hormones. And our hormones can dictate how we respond and react to the people and tasks around us in everyday life. Find out what your body does naturally and experiment – give it a go and see if it’s different to what you normally do. Does it feel natural? Does it feel good? Does it feel easy? If it does, then you might be on the right track.
• Find out when you tick best. Are you an early bird or a night owl? Well if you’re a night owl, then being up early for that 7am job can really put a stress on your body, increase your cortisol levels and therefore increase your blood pressure and stress on your circulatory and digestive system. If you’re an early bird and you’ve been repeatedly asked to stay up late, then this may impede your ability to get restful sleep, which affects your body’s ability to heal, recuperate, detox and rejuvenate. Even worse are shift work positions where you may have super early mornings one week, super late nights the next week, and occasional double shifts in between. This type of work doesn’t allow your body to find any rhythm at all, which affects it’s chronobiological system and circadian rhythm. All of this can lead to chronic stress^8-13! Chronic stress, (and in turn chronic illness) caused by keeping hours that are not natural for your body can make it difficult to function well, even on a day-to-day basis. Never mind being able to nurture your natural talents!
• Redefine success for you. Do you consider yourself successful if you’re happy? If you’re getting praise? If you are changing jobs or staying in the same job for an extended period. Scientists have shown that some people live longer in a steady work environment, but others are stimulated by variety and constant change. Refining your definition of success can immediately remove the pressure of having to ‘live up to’ a certain standard. And it may be society’s standard, conditioning from your family, or the people around you – it doesn’t matter where it came from, what’s important is to define success for yourself.
• Go easy on yourself. Some of us don’t do that naturally but remember, we are all on a journey to discover ourselves… and the journey is half the fun!

Natural talents may be present, but they still need to be practiced. You may be naturally good at making people feel welcome, supported and loved, yet you spend your whole day isolated at a desk, in a windowless office, talking to no-one. This means that you are spending the bulk of your time in an environment that is not conducive to allowing you to practice your talents. If you never get the chance to practice your talent because you’re busy with so many other things, then you may never excel at it.

Our talents, if practiced and nurtured, can be a great source of happiness. Money doesn’t bring happiness, passion does^14-18. When it comes to work, people who earn lots for jobs they hate are more unhappy than people who earn less for jobs they love. So doing a job you love will bring you happiness. Happiness, self-satisfaction and a natural affinity for your role also increase your chances of finding a job that is so amazing for you that you easily get more opportunities, and more recognition for your contributions!

So if you have found yourself feeling weighed down by your job and having no enthusiasm for your work, it may be because your workplace is smothering your natural talents. Discover what your natural talents really are with Shae – then experiment with your natural talents – spend some of your free time doing the things you really love and your natural talents may just make themselves known. And when they do, grab onto them like there’s no tomorrow and you’ll never work another day in your life!

 

References

1. Comings, D. E., et al. “The dopamine D 2 receptor (DRD2) as a major gene in obesity and height.” Biochemical medicine and metabolic biology 50.2 (1993): 176-185.

2. Travis, Frederick T., and Robert Keith Wallace. “Dosha brain-types: A neural model of individual differences.” Journal of Ayurveda and Integrative Medicine 6.4 (2015): 280.

3. Genovese, Jeremy EC, and Kathleen D. Little. “Mesomorphy correlates with experiential cognitive style.” The Journal of genetic psychology 172.4 (2011): 433-439.

4. Martyn, A. C., et al. “Stress hormones may interfere with new mothers’ prolactin levels and negatively affect nurturing behaviour.” (2013).

5. Tworoger, Shelley S., et al. “Birthweight and body size throughout life in relation to sex hormones and prolactin concentrations in premenopausal women.” Cancer Epidemiology Biomarkers & Prevention 15.12 (2006): 2494-2501.

6. Brandebourg, T., E. Hugo, and N. Ben‐Jonathan. “Adipocyte prolactin: regulation of release and putative functions.” Diabetes, Obesity and Metabolism 9.4 (2007): 464-476.

7. Friedrich, N., et al. “Associations of anthropometric parameters with serum TSH, prolactin, IGF-I, and testosterone levels: results of the study of health in Pomerania (SHIP).” Experimental and clinical endocrinology & diabetes: official journal, German Society of Endocrinology [and] German Diabetes Association 118.4 (2010): 266-273.

8. James, Francine O., Nicolas Cermakian, and Diane B. Boivin. “Circadian rhythms of melatonin, cortisol, and clock gene expression during simulated night shift work.” SLEEP-NEW YORK THEN WESTCHESTER- 30.11 (2007): 1427.

9. Puttonen, Sampsa, Mikko Härmä, and Christer Hublin. “Shift work and cardiovascular disease—pathways from circadian stress to morbidity.” Scandinavian journal of work, environment & health (2010): 96-108.

10. Haus, Erhard, and Michael Smolensky. “Biological clocks and shift work: circadian dysregulation and potential long-term effects.” Cancer causes & control 17.4 (2006): 489-500.

11. Kudielka, Brigitte M., et al. “Morningness and eveningness: the free cortisol rise after awakening in “early birds” and “night owls”.” Biological psychology 72.2 (2006): 141-146.

12. Muecke, Sandy. “Effects of rotating night shifts: literature review.” Journal of advanced nursing 50.4 (2005): 433-439.

13. Berk, Michael. “Sleep and depression: Theory and practice.” Australian Family Physician 38.5 (2009): 302.

14. Dik, Bryan J., and Jo-Ida C. Hansen. “Following passionate interests to well-being.” Journal of Career Assessment 16.1 (2008): 86-100.

15. Lane, Robert E. “Work as “disutility” and money as “happiness”: Cultural origins of a basic market error.” The journal of socio-economics 21.1 (1992): 43-64.

16. Burke, Ronald J., and Lisa Fiksenbaum. “Work motivations, work outcomes, and health: Passion versus addiction.” Journal of Business Ethics 84.2 (2009): 257-263.

17. Clark, Andrew E., Paul Frijters, and Michael A. Shields. “Relative income, happiness, and utility: An explanation for the Easterlin paradox and other puzzles.” Journal of Economic literature (2008): 95-144.

18. Judge, Timothy A., et al. “The relationship between pay and job satisfaction: A meta-analysis of the literature.” Journal of Vocational Behavior 77.2 (2010): 157-167.

There is nothing better than the feeling of sinking into your bed at the end of a long day. Except, maybe, the feeling of sleeping in on the weekend. Whether you’re a morning person or love to get up late, sleep is a vital part of life. It’s our way of shutting down to recharge the batteries and is crucial for the health of our bodies and minds.

It’s therefore easy to understand why not getting enough Zs leaves us feeling flat, unmotivated, irritable and even achy. We all know the importance of sleep, but did you know just how much your diet impacts your slumber?

Here are 8 food-related tips to be aware of if you want to ensure a good night’s sleep:

1. Overeating – In the attempt to perk ourselves up when we lack sleep, we tend to reach for stimulating foods. That doesn’t just mean the cup of joe, but also foods rich in carbs and sugar that our brains crave for energy. The problem is that sugar and carbs take a while to digest and when they are properly digested they’ll activate the brain’s thinking processes (and not necessarily the body’s energy level), causing sleep problems late at night if they’re eaten too late during the day. So to keep your brain from being overactive at night, avoid those giant dinner plates and late evening meals, especially those containing lots of sugar and carbs.

2. Undereating – In the struggle to keep a slim waistline, some of us use methods like intermittent fasting which can cause us to feel hungry at night. If you’re longing for a trip to the fridge, it can be hard to fall asleep and get the full night’s rest you need. So eat up!

3. Erratic schedules – Experts say that having a regular schedule for our meals (ie eating lunch at the same time each day) and our sleep (ie going to sleep at the same time each day) can really help our circadian rhythm do its job. The circadian rhythm is the body’s internal clock for releasing and activating the hormones for digestion, organ function, physical or mental activity, etc. Doing things at the same time each day trains the body to be more efficient and to work along with you. If you always go to sleep at 11pm, then your body will know to release the sleep hormone melatonin just before then so that you will begin naturally to get tired around that time.

4. Grab some herbal tea – We should, of course, avoid green or black tea at night as they are filled with caffeine. Caffeine takes 6 hours to digest, which means it should be avoided at least 6 hours before we hit the hay. Caffeine-free herbal tea, on the contrary, can be soothing for the soul. Scientists don’t have a clear idea about whether or not tea or hot drinks at night really help sleep, but something soothing and relaxing like chamomile tea surely can help you get ready for an evening’s rest.

5. Activate your serotonin – There are many serotonin rich foods like walnuts, hickory, pineapples, banana, kiwi fruit, plums, and tomatoes. The most effective way to boost serotonin, however, is to allow your body to use tryptophan to produce serotonin on its own. It is believed that this is the mechanism behind the ‘turkey-comas’ people feel after their Thanksgiving dinner. So having foods that are rich in the serotonin precursor tryptophan, such as poultry, fish, chickpeas, soy, beets, and bananas, in the later afternoon and evening can help relax the body and mind and prepare it for a good night’s rest.

6. Have protein and fiber for dinner – Eating whole grains and complex carbs at night can help you fall asleep faster, thanks to an effect much like what happens when the body tries to digest a big meal at lunch and we get tired. But if staying asleep is your issue, then this is the worst thing you can do because the natural sugars can cause a sugar roller coaster (and hence a sleep roller coaster) in the middle of the night. A fat and protein-rich snack like eggs, cheese or nuts, combined with high fiber vegetables like broccoli, spinach or beans, will have a better effect on your sleep quality so that you wake up in the morning refreshed and not spend your night tossing and turning.

7. Consider tart cherry juice – Recent studies suggest that tart cherry juice could help you get better sleep. It seems this fruit is special in helping to naturally boost the melatonin we need to feel sleepy and can, therefore, be helpful for people suffering from insomnia. While experts are unsure about how much is needed and if it’s really effective for everyone, the fact that there are so many other nutritional benefits from cherries means trying this option certainly couldn’t hurt.

8. Grab some almonds – Almonds contain the fat, protein and fiber you need (mentioned in point 6), are low in carbs and sugars, work to keep your blood sugar in balance (related to point 1) and provide a good dose of magnesium which relaxes the muscles and help put your body into the rest and digest (parasympathetic) cycle common to sleep. So if you’re feeling peckish at any time of the day grab a handful of almonds!

Your sleep is incredibly important and its effects on overall health should not be underestimated. Keeping the above steps in mind when it comes to diet will get you one step closer to a good night’s sleep. Sticking to your ph360 recommendations and updating your profile regularly will get you leaps and bounds closer to optimal health and wellbeing.