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Reflection and Progression
I believe that adopting a systematic and evidence based approach is an effective method to assess if your plan is achieving your desired outcomes.
Self Reflection
Daily affirmations of successes are crucial. Each step ultimately completes your path to ‘shaping your future’. Consistent reflection will give you confidence that you’ are on your right path, even if some days don’t go quite to plan.
Nutrition Guide: Simple Food Swaps to Balance Health, Energy & Weight Management
Experiment with your food to better understand your body and personal nutritional profile. Our responses to food change with age, menopause and hormone status, stress, sleep quality and illness, making us unique across the course of our lives as well as individually
Finding Your Path to Aging Well
At 57 my goal is to look after my health and wellbeing as well as possible. As a younger person my training emphasise cardiovascular exercise. I would describe my old self as a ‘cardio junkie’.
Nutrition changes to tackle Diabetes: A client’s story
I contracted Ophelia late last year to provide dietary advice to help me tackle my diabetes, which was diagnosed last year.
Nutrition changes to reduce cholesterol: A Client’s Journey
In March, a 64 year old man asked me if I would advise and support him to make necessary dietary changes to lower his cholesterol.
Cardio exercise: How much do you really need?
Not all of us want to go to the gym 5 times a week. But what if there was a way to do quick, high-intensity, 20-second exercises and still reap benefits — or does that sound too good to be true?
Unlock longevity: Dr. Peter Attia's essential strategies
Dr. Peter Attia doesn’t want a slow death. He doesn’t want his final years to be defined by poor mental and physical faculties that only worsen as the years roll by. But, by making changes to his lifestyle today, he’s taking control of his health tomorrow.
Resistance training: How to stay strong as you age
Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older.
ZOE Science & Nutrition - How to improve blood sugar control with exercise
Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve. Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need.
ZOE Science & Nutrition - Cooking oils: what to use and when
We use it to fry, roast, or dress a salad. Cooking oil is a kitchen staple. But it's hard to know which is healthiest for each scenario.
Foods to lower your cholesterol.
More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease.
E209: Doctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets!
In this enlightening podcast Steven Bartlett interviews Tim Spector OBE, Professor of Genetic Epidemiology as he dispels many nutrition myths and explains how our gut microbiome underpins our overall health - mental and physical.
Heart health and aging: Do our blood vessels hold the secret to long life?
I loved this Zoe Podcast as it sits with my belief systems. Reduce the risks of damaging your heart health focus on: 1. Getting enough quality sleep.
ZOE Science & Nutrition - Is Coffee Healthy?
So, is coffee a guilty treat as many of us suspect? Or is it a health drink feeding your good gut bacteria?
Lower back pain: causes, treatment, and prevention of lower back injuries and pain | Stuart McGill, Ph.D.
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health.
Setting The Record Straight (Part 1) w/ Stu McGill
In this episode, Chris sat down with Stu McGill and Marc Surdyka. Stu provided more context surrounding his previous podcast interview with Peter Attia in addition to our recent episode discussing some of Stu’s claims during his conversation with Peter.
What to eat to avoid osteoporosis ZOE Science & Nutrition
Our lifestyle choices can have a positive effect.
Worldwide osteoporosis affects 1 in 5 men and 1 in 3 women over the age of fifty.
Daniel’s Low Back Testimonial
Never having back issues I struggled to accept what was happening and so continued to do everything I used to do such as: going the gym, sitting for long periods in work without a break and underestimating the importance of moving correctly.
Roasted Red Cabbage
I love red cabbage and have only just discovered the gorgeousness of it roasted. I’ve paired this with carrots, roasted red opinion and beetroot. But you could swap any of the vegetables, dressing and herbs combinations to suit your taste buds. It keeps well for at least 2 days in the fridge.
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