Lifestyle and dietary changes are discussed in detail on these videos
Blood Pressure Monitors
It is important to monitor Blood Pressure regularly.
Before an appointment I usually ask a client to measure BP twice a day for 4-5 days.
Alternate arms each day and write readings down for review. Bluetooth App based machines can display the readings conveniently on your smartphone.
Potassium Chloride Salt Replacement
Clients with borderline raised BP can consider swapping table salt Sodium Chloride with a salt replacement containing Potassium chloride. It is recommended that blood potassium levels are checked about two weeks after making the change.
Clients already on medication which raised potassium such as ARB's ( losartan & family ), ACE-I ( ramipril & family ) or Spironolactone among others ( always check with Pharmacist / Physician first ) should get blood potassium levels checked beforehand as well after 2 weeks after making such a change.
Patients with sub optimal kidney function also need to be mindful that renal excretion of potassium can be reduced in cases of chronic renal dysfunction and can lead to undesired accumulation of potassium in blood.
Click to Explore Windsor Iodized Salt Free Salt Substitute 311 g ( Iodised Potassium Chloride )
If tolerated and instituted safely , replacing Sodium Chloride with Potassium Chloride has been shown to not just reduce BP but also reduce cardio vascular mortality long term.
Click to read study on effectiveness of Salt Replacement for CV outcomes
Clients who snore may well have Obstructive Sleep Apnoea. It is important to consult with your physician to have this evaluated. Structural conditions such as large tonsils / adenoids , functional conditions such as allergies / nasal polyps may need to be managed and a overnight sleep study would need to be arranged.
Sleep Tracking Wearables
Ensuring uninterrupted breathing when asleep.
Obstructive Sleep Apnoea, a condition in which snoring leads to choking and inability to enter into deep sleep is the most common condition causing raised blood pressure in younger persons with raised body weight.
It is essential that such individuals get a sleep study arranged and start treatment with a CPAP breathing device prescribed by a sleep disorder specialist.
Most smarthwatches are able to detect disordered breathing patterns in sleep as well as patterns suggesting disturbed sleep.
Activity Tracking Wearable
Wearable devices allow for easy tracking of daily steps and sleep quality.
Relieve Nasal Blockage due to allergies & sensitivities
Clients who suffer nasal blockage at night due to allergies or sensitivities to dry air etc may wish to consider strategies to reduce this.
Sleep Oxygen Monitors
Sleep Apnoea leads to raised blood pressure as a reaction to low Oxygen levels during sleep caused by respiratory blockage. More advanced technology is available to monitor cappilary oxygen levels in sleep
Reduce Weight
Clients who are overweight will benefit from reducing weight and can consider the following items
Supplements which improve metabolism by modulating gut microbiome
The science of the gut microbiome is a quickly evolving one. It is clear that promoting a healthy diversity within the gut microbiome is beneficial for overall health and metabolism. Dietary and lifestyle factors can help promote this, namely:
- Increased consumption of:
- Fermented Foods
- Fibre
- Plant proteins
- And reduced consumption of:
- Refined sugars
- Saturated Fats
- Ultra processed foods
There are also certain probiotics which have shown promise in aiding weight loss
Berberine: This is a herb which stimulates AMP Kinase and reduces insulin resistance. It also has benefits for weight loss and lipid control. It also has anti inflammatory and anti oxidant properties. Berberine aids in weight loss via various mechanisms including Gut microbiome modulationDose of berberine is one 500 mg capsule thrice a day with meals ( 1.5 gms per day )
Click here to read study published in Science Direct
Probiotics
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to buy on Amazon-Canadian
Click to read Scientific Study published in journal Nature
Brand: Metagenics - UltraFlora Control - 30 Capsules
Click to read Scientific study published in journal Lancet
Prebiotic Fibre :
Nutrients which gut microbiome requires as food or 'prebiotics' include fibre ( soluble fibre, insoluble fibre, resistant starch etc ), plant polyphenols, omega 3 and plant proteins. While these can be obtained from diet, supplements can also provide these dietary nutrients . Fibre reduces cholesterol, reduces sugar, improves metabolism by feeding gut microbiome and provides satiety through bulking effects.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts. Green banana flour contains a high amount of resistant starch.
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study demonstrating benefits of Green Banana Resistant Starch for Fatty Liver
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
Plant Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Click to Explore Purely Inspired Organic All In One - Vanilla-Canadian
Click to Explore Purely Inspired Organic All In One - Chocolate-Canadian
Reduce Muscle Loss in Females with PCOD / Peri - Post Menopause
Click to Explore Soy Protein Isolate, NON-GMO, 1 Lb by Now Foods
Click to Explore BILL Soy Protein Isolate Powder 500g
Click to read Protein Leverage Hypothesis
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Weight / Fat Mass / Waist Measurement Devices
Example Patterns for Calorie Cycling for Body Recomp
Resistance Training 3-4 Consecutive Days a week eg Mon to Thurs
Monday & Wednesday: Upper body Push + Core Muscles
Tuesday & Thursday: Upper body Pull + Lower Body
6-12 Rep Range but up to 20 if prone to injury or frail
4-6 Sets per session of exercise with 2 minutes rest between Sets
Progressive Overload: Aim to increase volume ie either Reps or Weight every 1-2 weeks
Prioritise Protein intake and consume calories approx at maintanance
Fri, Sat, Sun: Cardio / Aerobic Exercises with Calories under 1000 kcal a day on these three days
'Exercise Snacks' at home
Home Resistance Training Exercise Snack:
Mon & Wed: 2 Sets each of Upper Body Pull and Core Exercises thrice a day before meals
Tues & Thurs: 2 Sets each of Upper Body Push and Lower Body thrice a day before meals
Upper Body Pull: Pull Up / barbell / bicep curl / resistance band
Upper Body Push: Push Up
Core: Sit Up / Crunches / Plank / Ab roller
Lower Body: Squats / Stepper
Home Cardio Exercise Snacks:
10 minutes cardio before breakfast ( fasted zone 2 cardio )
10 minutes cardio after each meal 3 times a day
Walk / Eliptical / Stationary bike / skip rope / Zoomba etc
Resistance Training 3-4 Non Consecutive Days a week eg Mon / Wed / Fri
Full body split can be done since there is 48hrs rest between sessions
Monday / Wednesday / Friday : Upper body Push + Core Muscles + Upper body Pull + Lower Body
6-12 Rep Range but up to 20 if prone to injury or frail
3-4 Sets per session of exercise with 2 minutes rest between Sets
Progressive Overload: Aim to increase volume ie either Reps or Weight every 1-2 weeks
Prioritise Protein intake and consume calories approx at maintanance
Tues / Thurs / Sat Cardio / Aerobic Exercises with Calories under 1000 kcal a day on these three days
'Exercise Snacks' at home
Home Resistance Training Exercise Snack:
Single Set of four compound full body exercises 3 times a day, 3-4 days a week ie on 'Anabolic Days'
Upper Body Pull: Pull Up / barbell / bicep curl / resistance band
Upper Body Push: Push Up
Core: Sit Up / Crunches / Plank / Ab roller
Lower Body: Squats / Stepper
Home Cardio Exercise Snacks:
10 minutes cardio before breakfast ( fasted zone 2 cardio )
10 minutes cardio after each meal 3 times a day
Walk / Eliptical / Stationary bike / skip rope / Zoomba etc
Benefits of Exercise
Although not mutually exclusive , exercise can be categorised into types which have distinct benefits.
Resistance Training: Gain muscle and burn more calories at rest
Aerobic Exercise / Cardio: Improve heart health and burn more calories during exercise
Non Exercise Activity: Burn more calories while not actively exercising
HIIT Exercises: Heart Health and Longevity
Plyometric Exercises: Best for Bone Strength
Isometric Exercises: Best for Blood Pressure and balance.
Active Sports: Heart health, longevity and bone strength
How much should you exercise? Minimum 1.5 hrs a week is recommended but this is a minimum.
I recommend dividing the week into alternate Muscle building and Fat losing days, 4 days of resistance exercise and 3 days for Cardio for instance, ideally alternating to give 48 hrs rest to the relevant muscle groups.
Exercise can be done in longer sessions at the gym for 45-60 minutes at a time or in the form of 'exercise snacks' at home e.g. 15 minute sessions thrice a day.
When doing resistance training one should aim to stimulate most target muscle groups over the group.
For example a person going to gym thrice a week would do a 'full body workout' while a person going six days a week may prefer a split doing different exercises alternate days, again in order to give 48 hrs rest to each muscle group for recovery.
Exercise snack at home should also aim to use compound exercises to stimulate multiple muscle groups simultanously.
Examples here are generic but it is natural that males may prefer to work more on upper body and females on lower body. From a metabolic point of view it doesnt make a difference, improving muscle to fat ratio is what matters to metabolism.
Note: Clients with brittle bones ie osteopenia or osteoporosis much exercise with a straight back posture at all times.
Example Exercise for these Splits :
Upper Body Push :
Push Ups
Above Shoulder Kettle Raise
Triceps Exercise with Resistance Bands
Click to Explore GoFit Power Loop Resistance Bands - Training Pack
Bench Press
Above Shoulder Dumbell Raise
UPPER BODY PULL
Pull Ups
Click to Explore GoFit Elevation Chip Up Station & Bar – No Screw At Home Door Frame Pull Up Bar
Dumbell and Kettle Ball Curls
Resistance Band Curls and Extensions
Click to Explore Extreme Pro Gym Set by GoFit
Barbell Curls
Core Exercises for Lower back and Abs
Ab Rolls
Rows
Lower Body
Leg Extensions and Flexions
Glute Exercises
Click to Explore GoFit Adjustable Ankle Weights
Cardio / Aerobic and Lower Body
Skip Rope
Click to Explore GoFit Beaded Jump Rope
Cycling
Walker
Lunges, Single Leg Squats, HIIT Workout
Increase Non Exercise Activity
Walking treadmill
Mini Eliptical
Under desk pedal
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Increase Activity through Sports
Click to Explore Soozier 6.5'-10' Adjustable Portable Basketball Hoop System Stand Outdoor
Kitchen Appliances for Low Fat / Low Calorie Cooking
The biggest contributor to excess calories is excess addition of fats in the form of oil, butter, ghee, coconut oil, palm oil, margarine etc. Food preparation techniques which promote the ingestion of whole foods which are not fried help with reducing calorie intake
Click to explore Instant Pots on Amazon
Click to explore Panasonic NUSC180B 2-in-1 Convection Steam Oven, Black
Click to explore Panasonic NNCD87KS 4-in-1 Combination Oven with Air Fry, Stainless Steel
Click to explore Hamilton Beach® Personal Blender with Travel Lid, 14 oz, Raspberry, 51131G
Click to explore Hamilton Beach Compact MultiBlend Blender/Chopper, Black, 52400
Reduced Calorie Food Products and Tools for Low Calorie Cooking
While a whole food plant predominant mediterranean / pescatarian diet is best, food products are available which when substituted can reduce calorific intake significantly. These are particularly useful during times of a significant calorie restriction such as 'Fasting mimicking Diet' phase which I usually recommend for a period of 60 hours at a time or two days a week in 5:2 Pattern
https://www.healthgroupcoaching.com/articles/60-hour-fasting-mimicking-diet-challenge
Zero Calorie Electrolyte Replacement Drinks
For drinks Zero calorie electrolyte replacement products such as Gatorade Zero are particularly used at times of fasting or exercise. These provide necessary hydration and replenishment of salts without calories which allows the body to utilise stored energy within the body itself.
Click to explore Gatorade on Amazon
Rice, Pasta & Spaghetti
Konjac is a carb used in South East Asia which has significantly lower absorbable carb and calorific content in contrast to standard carbs such as wheat, rice and rye. It has a high amount of non absorbable insoluble fibre relative to other carb sources. Products made from Konjac flour are often called 'Shitake' , 'Magic' or 'Skinny; rice , pasta, noodles etc. While not compulsory ( and generally not as tasty as the real thing admittedly ), these can help people on a weight loss journey satisfy cravings without costing calories.
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Click to explore The Skinny on Amazon
Dressings & Condiments
Walden Farms is a company which makes dressings, sauses and condiments which are near zero calorie. While not compulsory ( and generally not as tasty as the real thing admittedly ), these can help people on a weight loss journey satisfy cravings without costing calories.
Click to explore Walden Farms on Amazon