Well College Global - Well Blog

Ozempic, Mounjaro = GLP1 medications

Fri, 10 Apr 2026 03:05:25 GMT

Two episode with Director, Well College Global Leanne Cooper and Vanessa from Vanessa Donlan Hypnotherapy.

Episode 1 - what are GLP1's, how do they work, what are the side effects, how to get the best from your GLP1.

Episode 2 - mind-body approaches to maintaining weight loss coming off GLP1s.

Why we should talk about bio optimising instead of ‘biohacking’

Fri, 19 Dec 2025 04:40:09 GMT

The body is an amazing biological force, working mostly in perfect harmony and synergy. While our knowledge around the body grows daily, still we know so little of how it functions with such supreme synchronicity. We should be in awe of the body it is truly incredible.

The world of biohacking over the past decade has boomed, and yay for that because it has brought into focus holistic healing modalities and options that really we should all know about. Holistic health agency, owning our own health and healing, has the potential to change the face of health care in so many ways.

What is ‘hacking’?
Let’s consider what ‘hacking’ is as a term; essentially, it’s the creative manipulation, or repurposing, and in some cases exploitation of systems as in the case of tech, to encourage the system to work differently or better than it did previously, often the intention is to improve the efficacy and gains and minimise losses and negative changes.

Hacking your biology conjures up a range of imagery, from amazing holistic therapies like red light through to blood and plasma-based interventions, implantation of tech devices, and experimental hormonal manipulation. Regardless of their testing and evidence these sorts of interventions truly to sit in the realm of ‘hacking’.

If we put this context of the body bio hacking is the manipulation of the body and its systems in order to improve performance, longevity and health, and overcome ageing, inflammation and disease.

Why bio optimise is more appropriate
Bio Optimise on the other hand is everything anyone can do to support the natural cycles and physiology without the use of invasive treatments, side effects, risk or huge cost. It’s safe because it doesn’t seek to push the body beyond its natural function, instead it seeks to optimise it.

A Bio Optimise® approach seeks to holistically enhance not just our physical wellbeing, but being holistic it also seeks to enhance our mental, emotional, and spiritual wellbeing. Bio optimise does this through evidence-based strategies that optimise the body’s biology and capacity to function at maximal levels for wellbeing and health-filled longevity. Optimising the biology of the body supports natural immunity, efficient metabolism, effective detoxification processes and maximal energy production and use. Bio Optimising is synergistic with the body’s own natural cycles and seeks to support the whole body.

Bio optimising is health in the hands of the people, not the few for the few, it seeks to grow health literacy by explaining more than just the what, it dives into the how. It’s in understanding that true health agency occurs, when we understand the foundation workings of the body, and the mechanisms of interventions, strategies and protocols that we can make truly health-informed choices and support others to do the same. It’s in this space that toxicity based ‘health’ and the business of polypharmacy become outdated and holistic health is revived.

Why we should use the term ‘bio optimise’
For most of us who simply want to live a purposeful, and health- and wellness-filled long life. ‘Hacking’ is not in the equation, in fact, it could be said that hacking the body is something best left to those keen to push beyond the body’s natural preference for health and balance. Hacking and the body are at odds in natural health, health’s only short cut is through nature; health is about honouring the body, not seeking to overcome it.

Let’s reframe the discussion
Let’s all work toward health that is in our hands, that is affordable, doable, safe and honours nature by talking about bio optimising. Next time you go to use the term ‘bio hack’ or ‘biohacking’ and you’re referring to a natural health-promoting therapy or strategy try using the term bio optimise or bio optimising, you’ll likely feel it aligns more strongly and fits beautifully.

Author

Written by Director and Founder of Well College Global, Leanne Cooper.
If you are interested lifestyle medicine principles, functional health approaches and preventive and integrative health try our latest course, Bio Optimise free sampler.

Is HIIT the new key to heart health and longevity?

Thu, 18 Dec 2025 23:23:26 GMT

HIIT is having a moment... and honestly, I’m not surprised
If you have been anywhere near the wellness world lately, you have probably noticed everyone talking about HIIT. And honestly… for good reason. High-Intensity Interval Training is having a moment - not because it’s trendy, but because it actually works. These workouts are short, spicy, and incredibly effective.
In a world that feels time-poor, energy-scattered, and craving a reset, HIIT is like the tiny espresso shot of the fitness world: a small dose that creates big effects.

dd Let's break it down...

What is HIIT all about?
In a small and powerful nutshell...HIIT is a training style where you alternate short bursts of vigorous activity with periods of rest.

Typically, the most common HIIT formulas you may see around consist of:

20 seconds work / 40 seconds rest
30 seconds work / 30 seconds rest
40 seconds work / 20 seconds rest
1 minute hard effort / 1 minute recovery

HIIT sessions can range anywhere from 10 to 45 minutes, depending on intensity, experience, and what your body needs on the day, proving that even short, intentional movement can be incredibly powerful.
It goes to show there is no single cookie-cutter formula, and that’s actually the beauty of HIIT.
Let's break it down...

Let's define what “vigorous” actually means:

In her blog Dr. Rhonda Patrick explains that “vigorous activity is often 4x, 5x, even 9–10x "more valuable" minute-for-minute than moderate when it comes to actual health outcomes.”
Typically, exercise that is working at around 70 to 80 % of your maximum heart rate. Think running, fast cycling, skipping, intense sports, or sprinting up stairs. Activities that feel challenging, get you puffing, and can usually only be sustained for short bursts.
HIIT is the fusion of cardio + strength, the kind of combination that makes your heart (and your muscles) say ‘thank you’ even while you’re sweating through your soul.
It’s less about working out for longer and more about working out with purpose. Think quality over quantity! You can be at the gym for two hours and barely lift anything… or you can do 20 minutes of HIIT and walk out feeling like a warrior.

What are the benefits, you ask?

A large study published in Nature Communications by Emmanuel Stamatakis found that just one minute of vigorous activity can provide similar cardiovascular benefits to up to an hour of gentle walking.
HIIT increases cardiovascular fitness, supports longevity, and teaches your body how to recover faster. Think of it as building resilience from the inside out.
At the same time it helps to build lean muscle that boosts your metabolism, supports joint stability, and keeps your body strong long after the workout is over.
HIIT supports cardiovascular health, builds strength and stamina, improves metabolic function, enhances recovery, and contributes to long-term vitality and longevity.

The Mindset Magic

Yes, HIIT changes your body… AND the real transformation happens in your mind. With every moment you are teaching yourself something powerful: “I can do hard things.”
Each interval is a moment to meet yourself - physically, mentally, emotionally. These moments expand your capacity, strengthen your tolerance and build courage.
Proving to yourself (time & time again) that you are capable of way more than you think!

A gift for you - A simple 10-minute HIIT reset

This short HIIT session is designed for busy days, fuller calendars, and bodies that still want to move with intention. No gym membership required, no fancy equipment, and no matching activewear.
The structure:

1 minute of vigorous effort
1 minute of gentle recovery
Repeat for 5 rounds
Total time: 10 minutes

The goal is not perfection or exhaustion, but creating short, intentional bursts that elevate your heart rate and then allow it to settle again.
The activity:

sprints
fast cycling
stair climbs or step-ups
bodyweight squats or lunges
skipping
boxing
push-ups
mountain climbers or burpees if you're game enough

Final Thoughts
At the end of the day, HIIT isn’t just a trend - it’s impactful, empowering, and deeply human. If you are calling in strength, focus, discipline, clarity, or ready to push your potential just a little further in 2026… HIIT is a beautiful place to begin.

With Love,
Mel

Resources
https://www.healthline.com/health/strenuous-exercise#whats-strenuous-exercise
https://www.foundmyfitness.com/episodes/exercise-intensity

Author

Mel Morris from Wellness With Mel is a graduate of the Holistic Wellness Coaching Program and is currently studying the Bio Optimise Practitioner Program.

Please show your support for our graduates and follow their socials.

Protect your health because it's your superpower... because we only notice it's magic when it suddenly disappears.

Wed, 10 Dec 2025 22:18:55 GMT

As women in leadership, we’re exceptional at delivering, supporting, juggling, and holding everything together. We push through long days, solve problems on the fly, and keep showing up - often without noticing what our bodies are quietly carrying.

We take our health for granted… until the moment we realise we don’t have it anymore.

Last summer was supposed to be one of my most active, adventurous seasons. I had plans: hill walking, waterskiing, exploring beautiful places, and finally giving myself the gift of more time in nature.
But four days before the end of the school term, I headed out for a quick evening waterski - the perfect reset after a busy week. The lake was calm, golden, gorgeous… until a rogue wake from another boat caught me at the wrong angle. I spun out, hit the water hard, and knew something wasn’t right.

I’d broken the bottom of my tibia.
I needed surgery.
Two pins.
And absolutely no adventures for the entire summer.

(Though — thanks to a giant plastic sock recommended by a friend - I did manage one glamorous, one-legged float in the lake.)
And in the grand scheme of things, my injury was fairly minor.
Many people face far worse.
But it was still a powerful reminder of how quickly everything can change.

So I committed to the rehab.
I did my physio.
I trained hard.

And I was genuinely delighted to get back behind the boat less than four months later - tentatively, carefully, but joyfully.
And even more delighted to be back on the slopes the following month.
Someone asked me this week: “What brings you joy?”
And I realised the answer wasn’t just the activity - it was the gratitude behind it.
My ankle is still not perfect.
But I can do the things that bring me joy with my family - and for that, I am profoundly grateful.
Grateful enough to look after myself.
Grateful enough to protect the body that allows me to live the life I love.

The Science We Can’t Keep Ignoring
See references at the bottom.

1. Estrogen declines — and with it, our natural protection.
As estrogen drops in our 40s and 50s, we lose the hormonal support that once protected our bones, muscles, metabolism, and cardiovascular system. This isn’t a small shift - it’s a fundamental biological transition.

2. Muscular degeneration accelerates after 50.
Both men and women lose muscle with age - but for women this accelerates significantly once estrogen lowers. Less muscle means reduced strength, lower metabolic rate, poorer balance, and increased injury risk.

3. Bone health deteriorates rapidly post-menopause.
Estrogen is essential for maintaining bone density. When levels fall, bone turnover speeds up - making fractures more likely (as I learned firsthand).

4. Cardiovascular disease is the leading cause of death among women.
This risk increases significantly through the menopause transition. As estrogen’s protective effect declines, blood vessels stiffen, cholesterol patterns shift, inflammation rises, and overall cardiovascular risk climbs sharply.
Yet many women still assume heart disease is “a male issue.”

It isn’t.

Your Health Is Not a Luxury — It’s Your Leadership Foundation
When your muscle mass drops, when your bones weaken, when your cardiovascular health shifts - you feel it.

In your energy.
Your stamina.
Your clarity.
Your confidence.
Your resilience.
Your ability to lead with presence rather than pressure.

And here’s something else we don’t talk about enough:

You want to be healthy for now… but you also want to be able to enjoy and make the most of your life well into your retirement.

You want to hike the hills, ski the mountains, travel, play, explore, lift your grandchildren, swim in lakes, and live your life fully - not sit on the sidelines wishing you could.
Everything you do for your health today is a long-term investment in the life you’ll be able to live tomorrow.
This isn’t about vanity or perfection.
This is about longevity, vitality, independence, and protecting the only body you will ever have.

So here’s your reminder:
Protect your health with the same commitment you protect your responsibilities.

Lift weights.
Build muscle.
Support your bones.
Look after your heart.
Move often.
Fuel well.

Rest before your body forces a pause.
Because when you take care of your physical foundation, everything else - your wellbeing, your leadership, your clarity, your joy - becomes so much easier to access.

If you’re thinking “I’ve been neglecting myself,” you’re not alone.
Most women only realise it after something goes wrong.
But you don’t need a wake-up call like mine.

You can choose differently today.
One small habit.
One simple act of care.
One steady, intentional step at a time.

Reference list:

Adach, W., et al. (2022). Menopause and women’s cardiovascular health – is it really an obvious relationship? Archives of Medical Science, 19(2). https://doi.org/10.5114/aoms/157308
Buckinx, F. & Aubertin-Leheudre, M. (2022). Sarcopenia in menopausal women: Current perspectives. International Journal of Women’s Health, 14, 805–819. https://doi.org/10.2147/IJWH.S340537
El Khoudary, S.R., et al. (2020). Menopause transition and cardiovascular disease risk: Implications for timing of early prevention. A scientific statement from the American Heart Association. Circulation, 142(25). https://doi.org/10.1161/CIR.0000000000000912
Geraci, A., et al. (2021). Sarcopenia and menopause: The role of estradiol. Frontiers in Endocrinology, 12, Article 682012. https://doi.org/10.3389/fendo.2021.682012
International Osteoporosis Foundation (2013) Osteoporosis in the European Union: Medical management, epidemiology and economic burden. World Osteoporosis Day Thematic Report 2013. Available at: https://share.osteoporosis.foundation/WOD/2013/thematic-report/WOD13-Report.pdf
Johnson, A. (2025). The Menopause Coach Manual. 1st edn.
Piskorz, A. & Brzostek, T. (2015). Comparison of SCORE-predicted risk of death due to cardiovascular events in women before and after menopause. Menopausal Review, 3, 168–172. https://doi.org/10.5114/pm.2015.54340
Vervoort, D., et al. (2024). Addressing the global burden of cardiovascular disease in women. Journal of the American College of Cardiology, 83(25), 2690–2707. https://doi.org/10.1016/j.jacc.2024.04.028
Yousefzai, S., et al. (2025). Cardiovascular health during menopause transition: The role of traditional and nontraditional risk factors. Methodist DeBakey Cardiovascular Journal, 21(4), 121–128. https://doi.org/10.14797/mdcvj.1619

Author

Jo Urquhart from Resta Forte.
Jo is a graduate of the Triple Nutrition, Women's & Holistic Qualification.

Follow Jo on the Gram

How to write a blog post (even if you've never blogged before!)

Tue, 09 Dec 2025 04:47:11 GMT

A guide for Well College Global health, wellness and coaching students and graduates

Writing your first blog can feel intimidating, but it doesn't have to be. As a Well College Global student or graduate, you already have valuable knowledge to share, and publishing a blog is one of the best ways to showcase your expertise, build confidence, improve your Google ranking, and position yourself professionally in the wellness space.
Whether you plan to write about nutrition, behaviour change, wellness coaching or a specialised topic from your studies, this guide will walk you through the process step-by-step.

Why blogging matters for your professional growth

A well-written blog can:

Build you credibility as a wellness expert
Help potential clients find you online
Strengthen your website's SEO and Google ranking
Give you content to repurpose across social media Boost your confidence as a practitioner and communicator

Even one published blog starts shaping your professional voice.

Step 1: Choose a clear and relevant topic

Pick a topic that aligns with your studies, your interests, and what your potential audience wants to learn.
Examples include:

How mindful eating supports healthier food choices
Five simple ways to increase hydration daily
What is transformational coaching (and why does it work?)

Your blog should solve a problem, answer a questions, or provide practical value.

Step 2: Research and reference your claims

If you make a claim, quote a statistic, or refer to evidence, you must reference it. This protects credibility and avoids miss-information.
For example:

Instead of writing:

"Drinking more improves energy levels."

Write:
"Studies have found that mild hydration can negatively affect energy levels, mood and concentration (Popkin, Rosenburg, 2023)."

You may use:
- APA referencing
- Harvard style
- Links to credible sources
Ask AI about Harvard referencing if you need a reminder.

Step 3: Plan your structure before you write

A simple effective blog format might look like this:

Headline - clear, specific, and benefit focussed
Introduction - hook your reader with a question, statement or relatable scenario
Main body - use headings, short paragraphs, tips or bullet points
Conclusion - summarise your key points or offer practical next steps
Call to action (CTA) 0 invite the reader to follow you, subscribe, or book a session

Step 4: Write in a friendly tone

Your blog should sound like you are talking to a real person, not writing an essay,
Tips:

Avoid jargon unless you explain it
Keep sentences and paragraphs short
Use practical examples
Be conversational, confident and supportive

Step 5: Edit and format for readability

Once you've draft your blog:

Read it aloud, does it flow naturally?
Check spelling and grammar
Break long text into short sentences
Add headings, bullet points or bold key points

Formatting improves engagement and improves accessibility for readers and search engines.

Step 6: Include keywords to improve SEO

SEO (Search Engine Optimisation) helps Google understand your topic.
Try to use keywords naturally without over stuffing.
You can run your draft blog through AI and ask for advice on SEO and keywords.

Step 7: End with a call to action

Examples:

Follow me on Instagram for weekly wellness tips
Want support to x,y,z? Contact me and book a free discovery session.

A CTA guides readers to the next step in connecting with you, be clear on what you want them to do and how to do it.

Recommended word count

600-1000 words is an ideal length because:

It's long enough to provide value and demonstrate your knowledge.
Short enough that people with read it without loosing interest.
Google prefers blogs over 600 words for ranking and SEO.

Final thoughts

Writing your first blog is a milestone in your wellness journey. You don;t need to be perfect, you just need to start. Your knowledge is valuable, and sharing it helps others while building your professional presence.

We can't wait to support you and celebrate your writing by featuring our blog on our website and social media platforms. This is your space to grow your voice, your brand and your confidence.

Ready to begin?
Start with a topic you are pasisonate about, and write your first paragraph today!

Author

Michele Cooper

How to choose the right health coaching course: 10 essential questions

Wed, 03 Dec 2025 02:00:30 GMT

A guide for future health, wellness and nutrition coaches (without downloadable check list).

Choosing the right health coaching course can be exciting but also confusing. With many colleges offering different styles of delivery, pricing, accreditation pathways, and hidden extras, it’s important to ask the right questions before you enrol.

Here are ten essential questions every future health coach should ask any training provider. These questions will help you confidently choose a college that is transparent, flexible, and genuinely aligned with your goals.

1. Is the course truly self-paced, or are there hidden deadlines?
Some college’s advertise “self-paced” learning, but still require you to meet strict deadlines, attend scheduled events, or follow rigid timelines.

Ask:

Do I have full freedom to study at my own pace?
Are there penalties if I fall behind or don’t submit an assignment on time?
Do I need to attend compulsory in-person events at my own cost?

2. Will I keep access to courses after I finish?
This is a big one. Many providers lock access after 6-12 months or require you to pay ongoing membership fees to keep your learning materials.

Ask:

How long do I keep access to my course?
Is there a cost to extend access?
Will my materials expire if life gets busy?

3. Are there any hidden fees?
Some colleges charge extra fees for things like:
-Late assignments
-Re-submission or re-assessment
-Mandatory events
-Access extensions
-Graduation or certificate fees
-“Admin” fees
-Travel related requirements
These unexpected costs can quickly inflate the true price of a qualification.

Ask:

Are there penalties for late submissions?
Do I have to pay extra to attend events or complete assessments?
Are certificates included in the course fee?

4. Does the college offer a flexible, modular structure?
Modular courses let you build your qualification step by step and flexible enough to change paths if you need and add to your credentials. This is ideal if you:
-Work full time
-Are raising a family
-Want to “test the waters” before committing to a full diploma
-Prefer to personalise your learning, or least have the option to

Ask:

Can I start with one subject and build up?
Can I choose electives that interest me?

5. What accreditations does the program hold?
For health and wellness coaching, two common pathways are:
-National and international health coaching associations (e.g, UKIHCA, HCANZA)
-Professional coaching bodies (e., the peak body - ICF pathways)
Accreditation ensures your training meets professional standards and is recognised globally.

Ask:

Is the program approved by reputable professional bodies like ICF?
Does it support future credentialing if I choose?

6. How flexible is the payment structure?
Some providers require eon large payment upfront, while others allow a more manageable pay-as-you-go options.

Ask:

Do I have to buy the entire course at once?
Can I pay per unit or subject?
Are there bundle options?

7. Is this course suitable if I have not relevant qualifications?
A good program should welcome students of all backgrounds. Not everyone, comes with fitness, nutrition or health science. In the health coaching space, prior experience can mean your own health and wellness journey where you have learnt a lot on your own journey.

Ask:

Is prior experience or qualifications required?
Is there support for students who are new to the health space?

8. What specialisations or electives can I choose from?
Health coaching is a broad profession. The right electives allow you to build a niche that you’re passionate about.

Ask:

Can I specialise in areas like women’s health, gut health, nutrition or holistic wellness coaching?
Can I customise my qualification?
What’s the room for flexibility?

9. Is the content practical and relevant?
A strong program blends theory with hands on coaching skills and real-world application.
A course appear more substantial or “higher level” on paper, when the hours listed are extensive, but it may not reflect the true requirements of the qualification level and content.

Ask:

Will I practice coaching?
Will I learn behaviour change tools, goal-setting frameworks and motivational strategies?
How are the course hours calculated, and are they inflated? How are they measured and are they actual guided learning or do they include extras?
Can I trial a course (e.g, ask for a free sampler course)

10. Will I be supported throughout my journey?
Good student support makes a huge difference, especially when studying online courses, make sure you’re not just a number.

Ask:

What student support is offered?
Are the educators responsive and helpful?
Is there a community I can join for connection and networking?

Where Well College Global stands out!
Below is a table that summarises key areas where Well College Global offers distinct advantages based on what students commonly look for in a health coaching program, what students ask us in our free 1:1 pre enrolment sessions and reasons students leave other colleges for us.

Final thoughts
Choosing the right coaching program is one of the most important steps you’ll take in your journey toward becoming a health, nutrition, coach or wellness coach. By asking the right questions, and choosing a college that values transparency, flexibility and student wellbeing, you’ll set yourself up for genuine success.

Well College’s approach is built for real people with real lives: flexible, supportive, customisable, and free of hidden costs that can make study unmanageable.

If you are considering a career in coaching or health coaching, asking these questions will empower you to make an informed, confident decision, and find a program that truly fits you.

Before you make your final decision, take the time to meet with the college. Book an online session, ask every question on your list, and explore their learning platform, assessment style, and course structure. This is your money, your time, and your future, so make sure the program genuinely fits you.

Download our free checklist to help you choose the right college for you: LINK

3 easy ways to optimise your wellbeing

Thu, 06 Nov 2025 03:24:27 GMT

Feeling swamped by wellness advice? Confused by where to start? These three biohacking habits are low-cost, science-backed, and easy to action - perfect for building momentum toward a low-tox, wellness, and longevity optimised life.

1) Morning light for circadian rhythm
Spend 10 - 20 minutes outside after sunrise to soak up the natural body clock aligning blue light. No sunglasses or blue-blockers. Roll up sleeves, admire the world (don’t look straight into the sun), breathe, and pick your days gratitude or affirmation. You’ve aligned your body clock; you’ve nudge melatonin down, and naturally lifted your daytime cortisol for energy and focus. A cascade of events have been set in motion for your whole-body wellness.

2) Scan brands for smarter products
If available, use Yuka to scan pantry and bathroom items for ingredient safety. No Yuka in your region? Try FoodSwitch NZ (food) or if you’re in Europe try INCI Beauty (only works on cosmetics). Grab a product now and check it out, you’ll be amazed at how many chemicals we are ‘bathing’ in. Swap one item per shop—tiny upgrades compound into a cleaner home, more stable hormones and less toxic overload.

3) Pick plastics to replace first
Aim for a low-tox kitchen. Select your most used plastic utensils and swap them for stainless steel or quality wood. Each week swap out more. Do the same for plastic food containers and slowly move over to glass or stainless. Ensure you never microwave plastic (including wraps or zipper bags). Each swap reduces BPA, phthalates, and microplastics - big wins for hormones and long-term wellness.

Start today
Open Yuka (or FoodSwitch/INCI Beauty), scan one product, and add a better option to your shopping list. Layer in morning light, smarter food prep and storage, and free your body from hormone disrupting chemicals - and you’ve unlocked practical, sustainable wellbeing optimisation, hormone balancing, longevity boosting, and low-tox living without the overwhelm.

Author

Leanne Cooper, Director and author of Bio Optimise, Holistic Wellness Practitioner training

Why coaches need to diversify their business

Fri, 26 Sep 2025 04:29:36 GMT

When many new health coaches start out, they imagine their income will come mainly from one-on-one sessions with clients. While this is a rewarding part of the work, the reality is that building a full practice of individual clients takes time. In fact, the ICF 2023 Global Coaching Study shows that most coaches around the world diversify their services beyond 1:1 coaching in order to generate sustainable income and reach more people. On average, coaches provide almost three additional services alongside coaching, with offerings like training, consulting, facilitating, and mentoring leading the way.

Why 1:1 alone isn’t enough (at first)

Slow client build-up: It takes time to attract, onboard, and retain enough paying clients to reach a stable income.
Revenue limitations: There are only so many hours in a week. If all your income depends on hourly coaching, you quickly hit a ceiling.
Reduced availability: Most new coaches keep a part-time (or even full-time) job while they grow their practice, which means fewer hours available for coaching sessions. Relying only on 1:1 clients can therefore feel financially and emotionally draining in the early stages.
Market expectations: Clients increasingly want options—group programs, workshops, or ongoing support—not just isolated sessions.

This doesn’t mean 1:1 coaching isn’t valuable—it’s often the most transformational service you offer. But in the beginning, a diversified approach gives you more stability and growth potential.

Ways health coaches can diversify
Drawing on the ICF study and real-world practice, here are some of the most effective ways to expand your business model:

1. Workshops & Group Programs

Run a 6-week group coaching program around a theme (e.g., stress management, building healthier habits, or meal planning).
Deliver workshops for workplaces or community groups. These not only generate income but also build visibility and trust.

See our blog on group coaching here.
2. Training & Education

Offer training sessions for other wellness professionals (e.g., “Motivational Interviewing for Fitness Coaches”).
Develop online courses or self-paced programs that clients can purchase anytime.

3. Consulting & Facilitation

Partner with businesses to improve staff wellbeing or run corporate wellness initiatives.
Facilitate group discussions, retreats, or support circles—these can bring in more income per hour and broaden your reach.

4. Mentoring & Supervision

Experienced health coaches can mentor newer practitioners, creating an additional income stream while giving back to the profession.

5. Digital Products & Resources

Create e-books, trackers, or recipe collections that support your coaching approach.
Launch a membership program that offers resources, Q&As, or group coaching for a monthly fee.

6. Collaborations & Partnerships

Partner with gyms, yoga studios, or nutritionists to offer joint programs.
Work alongside allied health professionals (dietitian's, psychologists, physiotherapists) to deliver integrated care while staying within your scope of practice.

The takeaway
The data is clear: successful coaches rarely rely on one service alone. Globally, most offer at least three additional services beyond coaching, with training (60%), consulting (57%), and facilitating (55%) leading the way.

For new health coaches, diversifying your services not only makes financial sense, it also expands your impact and helps you discover which parts of the profession you enjoy most.

👉 Start small—add one additional offering alongside your 1:1 sessions. Over time, you’ll build a business that is both profitable and resilient.

From overwhelm to clarity: How Well College Global supports you when you don’t know where to start

Tue, 23 Sep 2025 07:02:35 GMT

Starting something new — especially when it could shape the next chapter of your life — is exciting but also incredibly daunting. At Well College Global, we’ve spoken to hundreds of future coaches and wellness professionals, and time and time again, the biggest fear they share is simple:
“I don’t know where to start.”
If you’ve been feeling the same, you’re not alone. And more importantly — you’re not stuck.

You don't need to have it all figured out
Whether you’re returning to study after a break, shifting careers, or simply exploring what’s next, uncertainty is part of the process. At Well College Global, we don’t expect you to have a roadmap. In fact, many of our students begin with nothing more than curiosity, a lived experience, or a passion for helping others.

That's enough. We'll help you build the rest.

Here's how we can help you go from help to direction
✅Free, personalised 1:1 course advice
Before you enrol, you can book a free clarity session with one of our mentors — real people, who take the time to understand your background, your goals, and your challenges. This session is about YOU — no pressure, no hard sales. Just guidance.

✅ Start small, grow later
You don’t need to jump into a full Diploma if you’re unsure. Many students begin with a single subject or certificate — like Women’s Health, Nutrition, or Coaching Basics — and build from there. The best part? You won’t pay double if you upgrade. You’ll only ever pay the difference.

✅ No prerequisites or fancy titles required
Our programs are designed to be inclusive. Whether you’re a nurse, personal trainer, yoga teacher, admin assistant, or just someone who wants to help others — you are welcome here. We’ll meet you where you’re at.

✅ Flexible, online learning designed for real life
No classrooms. No rigid schedules. You’ll learn at your own pace, around work, family, or even while moving countries (yes, we have students doing all of those things!). And if life throws a curveball, we’re human too — we’ll support you through it.

✅ Real support, from real humans
From student mentors and expert educators to a vibrant global community, you’ll never feel like just a number. Every question matters. Every student matters.

The first step is the hardest — But you’re not taking it alone
We understand that self-doubt can feel louder than your dreams. That’s why everything we do at Well College Global is designed to help you feel safe, seen, and supported from the very beginning.

Whether your goal is to coach others, start your own wellness business, or simply deepen your knowledge, we’ll help you get clear on what’s possible — and how to take the next best step.

Ready to explore your path?
Book a free, no obligation, clarity session and discover the course that’s right for YOU — no pressure, no guesswork.
👉 [Book Your Session Now]
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Simple Content Ideas to Market Your Health Coaching Business

Mon, 08 Sep 2025 02:20:29 GMT

When you’re starting your health coaching business, there’s already so much to think about—finding clients, creating programs, managing your schedule, and building your brand. On top of that, everyone is telling you to “get online and create content” to market yourself.
But then the big question pops up:
“As a health coach, what am I supposed to write about?”

If you’ve ever stared at a blank screen wondering what to post, you’re not alone. It can feel overwhelming—but once you found a system, creating content becomes much easier (and actually fun!).
The truth is, content marketing doesn’t have to feel heavy or complicated. It’s simply about showing up, sharing your perspective, and giving value. Here are five simple content ideas for health coaches that will help you start building your online presence and attracting the right clients.

1. Share your Reflections
Your audience doesn’t just want “tips and tricks.” They also want to know you. When you share reflections and personal stories, you connect with people in a genuine way.
For example:

Did you notice something at the gym that reminded you of commitment, consistency, or mindset? Write about it.
Did a healthy recipe remind you of why balance is more important than perfection? Share the thought.
Did a client breakthrough (anonymously, of course) make you realise something powerful about motivation? Turn that into a post.
Did a client tell you they didn’t feel “qualified enough” for the role they wanted—even though their skills clearly matched, reminding you of how common impostor syndrome is.

Real-life reflections create relatable content, and that’s what attracts clients to your coaching style.

2. Share a Lesson, Quote, or Resource
Most health coaches are lifelong learners—you’re reading books, listening to podcasts, and taking courses. That means you already have content waiting to be shared.
Post a favourite wellness quote, summarise key takeaways from a recent book, or highlight a new nutrition study. The important part is to add your perspective: what does it mean to you, and why does it matter for your audience?
This type of content positions you as a resource while still keeping things authentic.

3. Use AI to Spark Ideas
When you’re short on inspiration, AI tools can be your secret helper. Once you know your niche—whether it’s stress management, gut health, weight loss, bio hacking or holistic wellness—you can:

Ask AI to generate blog topics in your niche.
Get lists of common questions people ask about your specialty.
Use prompts to outline your content so you’re never stuck.

Think of AI as your brainstorming buddy—you still bring the heart, experience, and coaching insight.

4. Educate People about Coaching
One of the best marketing strategies for health coaches is simply to explain what you do. Many people still don’t fully understand what health coaching is or how it can help them.
You can write posts about:

What health coaching really is (and isn’t).
The benefits clients experience through coaching.
How coaching differs from therapy, consulting, or training.

You can even reshare content from organisations like the Well College Global, UKIHCA or International Coaching Federation (ICF) and add your own insights to make it more personal for your audience.

5. Talk about what you’re Passionate about
Content doesn’t always have to be strictly about coaching. In fact, when you share your passions outside of your business—whether that’s cooking, running, yoga, or volunteering—you become more relatable.
Potential clients want to know the person behind the brand. Sometimes, that personal connection is what inspires someone to reach out and start working with you.

Start Writing Now
Marketing your health coaching business through content doesn’t mean you need to be perfect or post every day. It means showing up consistently with value, sharing your perspective, and letting your audience get to know the real you.
Remember: what feels simple or obvious to you might be exactly what someone else needs to hear today.
So take one of these ideas, open up your laptop (or even your phone), and start writing your first post. Your health coaching business deserves to be seen—and your future clients are waiting to hear from you.

Author

Well College Global

Health benefits of a steaming sauna

Tue, 07 Jan 2025 03:16:27 GMT

The use of sauna has been studied extensively, and research highlights numerous potential health benefits including cardiovascular health, stress reduction and mental health, detoxification, muscle recovery and pain relief, immune system boost, respiratory health, metabolic benefits and weight management, skin health and longevity.

The Science-Backed Rise of Sauna Therapy: Why Heat May Be the New Health Frontier
Ancient bathing rituals are experiencing a modern resurgence, and among them, the sauna stands out as one of the most compelling, evidence-backed health practices today. From the Finnish countryside to high-tech infrared cabins in urban gyms, sauna therapy is now at the cutting edge of wellness—and for good reason. Science is increasingly revealing how heat exposure offers profound benefits for cardiovascular health, immune function, metabolic regulation, mental wellbeing, and even longevity.
Sauna, a Finnish word, describes a traditional wood-panelled room heated to between 80–100°C (176–212°F), typically dry but sometimes infused with humidity or herbs. While this might sound like a luxury, studies now show it may be a necessity for a longer, healthier life. Research by Laukkanen et al. (2015) found that regular sauna use—two to four times per week—was linked to a 30–50% lower risk of cardiovascular mortality. That's on par with the benefits of moderate physical exercise.
So, what makes the sauna such a powerful tool?

Controlled Heat Stress, Maximum Benefits
Sauna use triggers a mild hyperthermic response, raising core body temperature and stimulating key physiological systems. Cardiovascular activity increases—heart rate may double, and cardiac output can rise by 70%. This vasodilation improves circulation and oxygen delivery while reducing blood pressure and arterial stiffness. It’s essentially a cardiovascular workout—without moving a muscle.
But it doesn’t stop there. Sauna bathing boosts key hormones including norepinephrine, growth hormone, and β-endorphins. It activates the renin-angiotensin system and enhances expression of brain-derived neurotrophic factor (BDNF), which supports mental health and cognitive performance.
The Power of Heat Shock Proteins (HSPs)
Among sauna’s most intriguing effects is its ability to stimulate the production of heat shock proteins. HSPs help repair misfolded proteins, protect cells from oxidative damage, and are linked to longevity pathways involving FOXO3 and sirtuins. These proteins play a critical role in preventing degenerative diseases such as Alzheimer’s, Parkinson’s, and cardiovascular disease. Infrared saunas—operating at 45–60°C—may also penetrate deeper into tissues, enhancing detoxification and cellular repair.
Metabolic, Immune, and Mental Health Support
Emerging studies show that sauna exposure may aid glucose regulation, improve insulin sensitivity, and enhance mitochondrial function. It supports immune modulation, with short-term increases in IL-6 that promote anti-inflammatory responses. Sauna users report improved sleep, reduced stress, and a greater sense of wellbeing—likely due to both β-endorphin release and thermoregulatory effects on the nervous system.
Even a single 15-minute session can reduce blood pressure and improve vascular flexibility, while consistent use may improve endurance, recovery, and energy expenditure. And yes—detoxification appears real too. Sweat analysis has shown higher excretion of heavy metals and endocrine-disrupting chemicals in sauna users compared to exercise alone.

The Takeaway: Heat Is Health
Whether you’re stepping into a traditional wood sauna or a modern infrared chamber, sauna bathing is more than a wellness trend—it’s a scientifically validated method of enhancing health and extending lifespan. With a few weekly sessions, you can tap into benefits that support your heart, brain, metabolism, and mood.
If you’re new to sauna, start slow, stay hydrated, and consult a healthcare provider if you have medical concerns. The heat might just be your body’s greatest ally.
Check out our Bio Optimise Holistic Health Case Study here.

CONCLUSION
Sauna usage offers numerous health benefits, including improved cardiovascular and mental health, and greater athletic endurance. Generally safe for healthy adults, it may also benefit specific populations under medical supervision. Sauna-induced heat stress triggers protective hormetic responses, akin to those from moderate exercise, potentially slowing aging.

Want to know more? Check out our Bio Optimise® Practitioner Program.
Download an outline.

Author

Well College Global, 2025.
Adapted from: Bio Optimise™, FoundMyFitness. Sauna. 2025, and various other research journals.

Group Coaching Unplugged: What's the buzz all about?

Thu, 03 Oct 2024 05:47:17 GMT

Group coaching is a powerful way to help people achieve their goals, but leading a group effectively requires a unique set of skills and strategies. Whether you're new to coaching or looking to enhance your current practice, understanding how to create a supportive, engaging, and results-driven environment is key.

Group coaching

Group coaching is becoming increasingly popular. It is a powerful and collaborative approach that brings together individuals with shared goals in a supportive, guided environment. This method fosters connection, accountability, and mutual learning, as participants work alongside each other towards personal or professional growth.

Through group coaching, individuals benefit not only from the insights of a coach but also from the diverse perspectives and experiences of their peers. Whether focused on health, career, or personal development, group coaching offers a dynamic and cost-effective way to achieve meaningful progress and sustained change.

As a coach, group coaching allows you to expand your reach and help more people in less time.

For your clients, it provides an opportunity to connect with others pursuing similar goals and learn from the experiences of like-minded people.

What is group coaching?

Group coaching is a collaborative approach where a coach works with a group to foster their personal and professional development. Unlike one-on-one coaching, group coaching leverages collective wisdom, shared experiences, and peer accountability to drive transformation. It provides a platform for participants to learn from each other and build a supportive community. Group coaching can take place in diverse settings, such as online platforms, corporate environments, educational institutions, and community organisations, and is adaptable to a wide range of goals and outcomes.

Key benefits of group coaching

Member benefits include:

Shared goals: Group members often aim for similar outcomes. For example, managing stress or work life balance.
Interactive sessions: The group will engage with the coach and each other through activities and discussions.
Facilitated discussions: The coach will facilitate and guide the conversation to ensure the session is productive.
Mutual accountability: The group will support and hold each other accountable for their progress.
Cost-effective: Group members can access the coach’s expertise and a supportive network without the high costs associated with one-on-one coaching.
Shared wisdom: Group members can learn for their coach and their peers, creating a rich pool of shared wisdom.
Increased confidence: A supportive group can boost individual and group confidence.

Coach benefits include:

Expanding your reach: A coach can have more impact on individuals simultaneously compared to one-on-one coaching.
Time maximising: A coach can manage multiple group coaching sessions, saving them time and energy compared to if they were conducting multiple one-on-one session. This may help to reduce their potential for burn out.
Financial gain: Group coaching can demand a higher service fee. Charging per member can often surpass the rate of individual coaching sessions. Large business have budgets set aside for learning and development, and are willing to pay well for a great session for their team.
Marketing strategy: Group coaching expands the word-of-mouth marketing for your coaching business and may result in client referrals.

Group coaching vs 1:1 coaching

Whether you’re working with individuals or with groups, many of the coaching skills you utilise will remain the same. For example, the skill to stay focussed on a client’s goals, maintain flexibility and active listening.

Even so, group coaching comes with its own unique challenges and set of critical skills that a coach requires. Below is a breakdown of the differences[1].

Group coaching example

Here’s what a typical program might look like[2]:

Weekly or bi-weekly sessions (60-90 minutes each)
8-12 week program duration
10-20 participants per group
Online video calls or in-person meetings
Structured curriculum with actionable exercises
Breakout sessions (small group discussions) for deeper thinking and idea exchange
Dedicated online community for ongoing support

Group coaching tips

Below are three of the most important skills to master:

1. Ensuring confidentiality. While clarity and expectations around confidentiality are important in one-on-one coaching, it is crucial in group work. It should be clear that group members understand “what is said within the group, stays within the group”.

2. Creative collaboration opportunities. In group sessions the group should drive the discussion, and the coach helps to foster this by tapping into the group’s collective wisdom. A group coach will have a treasure trove of intentional small group activities that facilitate peer-to-peer interaction.

3. GroupThink. Group discussions, especially in executive and professional coaching, are susceptible to groupthink—a phenomenon where cohesive groups prioritise harmony and consensus over critical thinking. Groupthink occurs when the desire for unity leads to a failure to thoroughly evaluate decisions and challenge underlying assumptions. One effective way to combat this is by using thought-provoking questions that encourage deeper analysis and diverse perspectives[3].

Other challenges include:

Balancing group dynamics and personalities to ensure everyone feels included
Managing varying member commitment to the process, participation and engagement.
Keeping the group on track ensuring discussions are relevant to the session.
Ensuring confidentiality and creating a safe space for all members.
Equal time and feedback for each member.
Keeping on top of each member’s progress ensuring they all meet their goals.

Group coaching models

There are a number of tried and tested group coaching models, each with unique characteristics and benefits. Here are some of the more common models.

1 Cohort Model
As a cohort, individuals/members of the group will journey through the coaching program together, they all start and finish at the same time.

In this model you will build a sense of community and solidarity; the cohort share similar goals or challenges. Their bond throughout the program creates a powerful camaraderie and mutual support. Working through shared experiences over a period of time, the cohort will often bond with heightened motivation, collective wisdom and accelerated progress towards their goals.

How it works:

An already established group or cohort come together, or a business will run their team through a specific and targeted program. Either way, everyone starts as one.
The cohort go through a specific, established curriculum together.
Once a cohort finishes, the next cohort starts.

2 Membership Model
This model mimics a membership approach with an ongoing subscription. Members can join at any time and access all the group coaching resources and sessions as long as they maintain their membership. This approach provides flexibility and ongoing support to members, they can pick and choose what works best for them and at their pace. A key benefit of this model is that long term and new members will ensure a dynamic and diverse range of perspectives, enriching the coaching experience. It’s like a gift that keeps on giving.

How it works:

Members pay a subscription fee (monthly or annually for example), a good method to ensure continuous income.
Members get regular access to coaching sessions, resources, and a community or peers.
Great for long term growth and development.

3 Course Based Model
A blend of the above models, the course-based model is a structured approach where the coach follows a set curriculum, structured like a course.

How this works:

Members sign up for a program that follows a syllabus with predetermined topics and activities.
A specific start date and end date is promoted for anyone to join.
Ideal for specific coaching.

Examples might be a program targeted at couples, aged 55 years and over, who are looking at retirement and want to age and retire well. The program is structured from week to week with various aspects of physical health and mental wellbeing coaching sessions.

Create your program

Here’s a step-by-step guide on how to create a group coaching program.

Final message

Group coaching has a different dynamic to one-on-one coaching and there are more variables to consider prior to launching a new program, such as accounting for and managing the unique personalities of participants, different styles of learning and communication, and creating a safe space for sharing and critical thinking.

Group coaching provides the opportunity to support more clients in less time and enables you to expand your reach. The energy that can be experienced in a group session can be incredibly motivating and inspiring for you and the members.

References

[1] Blackbyrn, S. (2023) The Ultimate Guide to Successful Group Coaching: Tips, Strategies and Best Practices. Coach Foundation. Online www.coachfoundation.com Accessed: 2/10/24.

[2] Simply Coaching. (2024). How to Structure a Group Coaching Program (Step-By-Step). Online: https://simply.coach/blog/group-coaching-program/ Accessed: 2/20/24

[3] Park, W. W. (1990). A review of research on groupthink. Journal of Behavioural Decision Making, 3(4), 229–245.

Author

Michele Cooper

Intermittent fasting; an update of the evidence

Sun, 21 Jul 2024 19:00:00 GMT

Throughout the last decade, intermittent fasting (IF) has become possibly the most popularised approach to reducing weight. Studies have shown IF to effectively promote weight loss in animal models, and appear to have promising results in humans also.
Here, we will provide a review of IF and an update of the current evidence.

What is intermittent fasting?

IF originated from religious traditions, such as Ramadan fasting. Muslims fast during the daytime (approximately 15 hours between sunrise and sunset) for a month during the Ramadan period every year. Ramadan fasting has been reported to improve human health (Azadbakht,. 2014).

IF involves limiting food intake for a prescribed period of time, often in alternation with ones regular diet (Patterson and Sears, 2017, Hull, 2019). Not all approaches to IF are the same. Some are highly restricting while others are more reasonable and therefore sustainable. Some approaches emphasise the importance of healthy foods while others simply prioritise remaining under energy targets.

One approach to IF is alternate-day fasting (ADF), whereby individuals consume 25% of energy requirements on a ‘fast day’, followed by a ‘feed day’ where a normal diet is consumed. Variants of ADF include consuming no food on fast days, extending fast periods up to 36 hours, and reducing feeding periods to 12 hours (Hull, 2019, Ganesan et al., 2018, Patterson and Sears, 2017).

Another method is modified fasting, involving fasting or extreme energy restriction for 24 hours at a time. An example of this is the popular 5:2 diet, whereby individuals select 2 non-consecutive days of the week to limit their food intake to 25% of their energy needs (around 500 kcals). Their normal diet is consumed for the remaining 5 days (Hull, 2019, Patterson and Sears, 2017).

A third form of IF is time-restricted feeding; which involves reducing the ‘feeding window’ to certain hours of the day and fasting outside of that time e.g., feeding window limited to 8 hours between 10am - 6pm and fasting from 6pm - 10am each day (Hull, 2019, Ganesan et al., 2018).

What are the perceived health benefits?
Other than promoting weight loss, IF is thought to improve various health markers that are indicative of chronic disease risk including cardiovascular disease, diabetes, and some cancers. The effects include increasing the mobilisation of fatty acids and reducing visceral fat, increasing lean muscle retention, improving insulin resistance and glucose metabolism, and improving lipid profiles (Patterson and Sears, 2017, Mattson et al., 2017, Hull, 2019). The mechanisms by which these metabolic changes occur are via influencing the gut microbiome, our circadian biology, and adjusting lifestyle behaviours like sleep and dietary habits (Patterson and Sears, 2017, Hull, 2019).

What is the evidence saying?

Current evidence indicates that IF is as effective, yet no more effective, than an energy-restricted diet for weight loss (Hull, 2019, Trepanowski et al., 2017, Patterson and Sears, 2017).

Some of the most comprehensive data on IF to date is from a 2017 study looking at the effects of ADF vs. calorie restriction for weight loss over a one-year period. Alternate day fasters were to consume 25% energy requirements on fast days, and 125% energy requirements on non-fasting days while the calorie restricted group were limited to 75% of energy requirements every day. The results showed no superior health benefits with ADF. Average weight loss was similar between the two groups, and there were no significant differences in health biomarkers such as blood pressure, triglycerides, blood glucose, insulin levels, and insulin resistance. Diet adherence levels were similar between groups and in fact, the ADF group had a slightly higher dropout rate than the calorie-restricted group (37% vs. 29%), suggesting that ADF may be less sustainable than calorie restriction in the long run (Trepanowski et al., 2017).

A systematic review into the effectiveness of IF published in 2018 also found that ADF was effective in reducing weight, regardless of individuals BMI. Additionally, there were significant reductions in some biomarkers including LDL cholesterol and triglycerides. Results for other biomarkers were largely inconsistent. Authors concluded that while IF appeared to be an effective weight loss method in the short term, more research is needed to into diet sustainability and the efficacy of maintaining weight loss long term (Ganesan et al., 2018).

Advantages of IF

A reported advantage of IF is that many individuals find it easy to adhere to as fasting periods are relatively short are followed by a ‘normal’ eating period soon after. Individuals trying to lose weight that struggle with the smaller meals associated with reduced calorie diets for example, may prefer IF as restricted periods are only brief (Hull, 2019). Furthermore, IF appears to be a safe weight loss method, with no evidence of causing harm in adults (Patterson and Sears, 2017).

Disadvantages

IF results vary greatly and for many reasons. Fasting days are restricting (often limited to 500 kcals) and as such long term dietary adherence is challenging for many (Trepanowski et al., 2017).

Another flaw is that individuals often compensate for their missed meals by eating more than they normally would on their ‘feed days’. This does not result in a calorie-deficit and as such, does not result in weight loss (Hull, 2019).

Perhaps the crucial disadvantage however, is that aiming to remain below energy targets as in 5:2 or alternate day fasting allows individuals to ignore the quality of their diet as the focus is on sticking to below 500 kcals, regardless of foods consumed.

Summing up…

Intermittent fasting can be an effective weight loss method in adults however; any unique health benefits are still debated (Hull, 2019). IF won’t be the preferred weight loss method for everyone. As the efficacy of IF and calorie-restriction are not significantly different, it’s important that the approach used is what works best for the individual. The key is to still make healthy meal choices, and to ensure consistency of dietary habits throughout the program.

Keep in mind also that Well College supports a non-diet based approach where it is possible. A non-diet approach tends to result in positive pyscho-social outcomes for the individual and at the very least a healthy maintenance of weight. It’s also recommended that you look into the obesity paradox to familiarise yourself with some of the research challenging our very western perspective on overweightness.

From a science perspective, there is too little evidence-based support for IF and its efficacy on humans for it yet to be used as a public health intervention. As always, more research is necessary. (Patterson and Sears, 2017, Hull, 2019).

Author

Iydi Willis. BFoodSciHNutr; MIntlPubHealth; CertifiedCP; RPubNutr
Head of Health Programs & Community Health Initiatives - Well College Global

Acrylamide in food: how much do we need to take heed?

Tue, 02 Jul 2024 05:11:40 GMT

What is acrylamide?
Acrylamide is a chemical that is formed naturally in a variety of foods when they are cooked or processed at high temperatures (above 120°C), and for longer periods of time. The production of acrylamide usually occurs in high carbohydrate, starchy foods such as bread, potatoes and cereal products however, coffee and roasted almonds are too found to be significant dietary sources of acrylamide.

Acrylamide is formed when naturally occurring sugars in food and the amino acid asparagine undergo processes such as grilling, frying, baking, roasting, and toasting. Typically, steaming or boiling foods will not result in acrylamide production.

Aside from being naturally formed during food processing, acrylamide is an industrial chemical commonly used in construction, papermaking, and water treatment. Acrylamide is also present in food packaging however there is no evidence to suggest this contaminates the packaged food in any way.

What’s the issue?
In animal studies, acrylamide has been found to be carcinogenic i.e, high exposure was found to cause cancer. In an industrial environment, long-term exposure to the chemical may cause damage to the human nervous system. Whether dietary acrylamide is harmful to humans is currently debated however, several international food safety bodies, including FSANZ, have published guidelines for both consumers and the food industry to reduce exposure.

In 1994, The International Agency for Research on Cancer (IARC) listed acrylamide as an industrial chemical with a probable human carcinogenic risk.

In 2002, the Swedish National Food Authority first discovered acrylamide in food. Processing methods were determined to be influential, with factors affecting the presence of acrylamide including temperature, high temperature exposure time, presence of amino acid asparagine, and most importantly the concentration of carbohydrates (reducing sugars) in the food. Acrylamide was not found to be present in boiled or unheated foods.

In 2010, the Joint Food and Agriculture Organisation / World Health Organisation Expert Committee on Food Additives (JECFA) deemed acrylamide a human health concern and made recommendations for further research into its effects.

The key issue with acrylamide is that it is present in many of our ‘staple foods’. Additionally, the reaction causing acrylamide production is actually one we desire in order to make our food more palatable and pleasing. The combination of reducing sugars i.e., glucose and fructose with amino acids (in this case asparagine) in the presence of heat is known as the ‘Maillard reaction’, and results in the browning of food along with the formation of flavours and aromas. This includes the toasting of bread, the roasting of potatoes, and the baking of cakes until golden. An anticipated aroma and flavour change accompany all of these processes.

What is science saying?

Acrylamide and cancer
Currently, there is no statistically significant evidence that dietary acrylamide causes, or increases the risk of cancer in humans. This includes pancreatic, breast, prostate, and ovarian cancers. While acrylamide has been found to be carcinogenic in animal models it is important to note that the dose and level of acrylamide exposure is far greater than levels we would be exposed to in food.

Neurotoxic effects
To date, the only proven toxic effects of acrylamide on humans are due to industrial occupational exposure. Clinically, this exhibits as nerve damage and those affected report numbness and tingling in limbs. While the average dietary exposure to acrylamide is unlikely to cause neurological damage, the JECFA recommends that the potential for neurotoxicity should not be ignored among those with high dietary exposure.

Effects on reproduction
In animal studies, high and prolonged acrylamide exposure was found to reduce fertility rates, litter sizes, and male sperm count. There is currently no evidence of reproductive toxicity in humans.

Effects on the liver
Dietary acrylamide is metabolised by cytochrome P450 in the liver and as such, research has been conducted into the potential for hepatotoxicity. Animal studies report oxidative stress and increased LDL cholesterol in the liver following high and prolonged acrylamide exposure. There is no current evidence to suggest acrylamide is harmful to the liver of humans.

The scientific community encourages further research into the health risks of dietary acrylamide.

So, what does this all mean?

Determining the extent to which acrylamide poses a health risk is complex without more human specific scientific data. Most of our knowledge surrounding the potential harms is based on evidence from animal studies and as such it’s important to keep in mind that the dose of acrylamide in these studies is often 1000-100,000 times greater than average human exposure.
Until we do know more, it won’t hurt to take a few precautionary steps to reduce our intake of dietary acrylamide.

Tips for reducing dietary acrylamide exposure

Consumers can take several steps during food storage and preparation to reduce their intake of acrylamide:

Cook starchy foods like potatoes and bread until golden only. The darker the food, the higher the acrylamide.
Avoid fried potatoes. These produce the greatest amounts of acrylamide, followed by roasting and baking. Boiling or microwaving does not produce acrylamide.
If you are frying or roasting, soaking raw potatoes or blanching beforehand can reduce acrylamide production.
Don’t store potatoes in the refrigerator. Store in a dark cool place to limit acrylamide formation.
Follow a balanced and healthy diet with a variety of different foods. Ensuring diet is varied will help manage acrylamide levels.
Follow cooking instructions on packaged foods. Manufacturers have often adjusted preparation methods to reduce acrylamide formation.

References can be provided on request.

Author

Words by Iydi Willis
Registered Public Health Nutritionist, Health Programs and Community Initiatives at Well College Global.

How to find your coaching niche and why it’s important.

Thu, 06 Jun 2024 08:53:02 GMT

In my live class where we develop client personas for health coaches I ask, “what does your client persona look like?” I get a wonderful list of people they are going to support; it truly is exciting, and I love their enthusiasm and their desire to help others.

Discovering your unique coaching niche is like finding your compass in the open ocean, guiding you to clientele you’re meant to serve. Narrowing down and knowing your coaching niche is not so easy, however putting in the hard work early on will pay dividends. There are many good reasons for understanding and knowing who exactly you are going to "serve".

So read on and let me help you.

What is a coaching niche

First off what do we mean by ‘coaching niche’?

The definition of ‘niche’:
1. A job or position that is very suitable for someone, especially one that they like
She has carved/made a niche for herself as a non-diet coach
Source: Cambridge Dictionary

Some examples of niche coaching include:

Health Coach
Financial Coach
Performance Coach

To narrow health coaching down even further, we see niches in:

Women’s Health Coach
Menopause Health Coach
Anxiety Health Coach
Sleep Health Coach
PCOS Health Coach
And so on….

Why do I need to define my niche?

It is important to narrow down your niche for a number of reasons. Defining the type of client, you want to coach means you can focus your time, efforts and energies on activities that will provide the greatest results with your ideal customers. Apart from directing your marketing efforts more strategically, knowing your niche will also:

Better serve your target client than generalists will be able to,
Bring clarity to you as a coach and may help clarify your coaching methodology,
Marketing why your service is essential to a specific group is much easier than to a wider general audience,
Help you identify your clients pain points so that you can show how your coaching services truly support their unique problems,
By working in a particular niche, you therefore have a particular skill set, skills which potential clients will pay more for than with a general health coach.

Here’s an example:
I’m a women’s health coach for women with thyroid problems.

Women’s health coach is the niche.
Women with thyroid problems is the target market.

By not narrowing down from 'Women's Health Coach' you run the risk of not grabbing your potential clients interest.

How do I know my coaching niche?

If you asked yourself what your ideal client looked like when you first started coaching and compared that persona to where you actually landed you would most likely agree that the vision changed along the way.

When you are just starting out as a coach you probably questioned and doubted if you were working in the right coaching niche. That’s perfectly normal and it’s quite healthy.

So how do you decide on your coaching niche?

You would have come to study coaching as you are passionate about some aspect of health and wellbeing, most of our students come to us from lived experiences and positive outcomes they want to share and support with others going through the same journey.

Ensuring you have your niche area doesn’t mean you can’t do other niches or that you avoid other areas or topics. Having your niche clear in your head means you can start to develop specific, targeted coaching sessions, you will have clarity on how to write marketing speak and you can focus on sharing your strengths and the topics you are passionate about. You can add further niches as your business grows.

Here are some steps to get you started, below are a few questions to help you brainstorm:

What skills come naturally to me?
Why did I come to study health coaching?
How do I approach problem solving?
What topics do I enjoy learning about, the ones that excite me the most?
How do I enjoy spending my free time?
Do friends, family and colleagues request my advice on a specific topic?
What skills do others always compliment you about?

Answering these questions will help you to identify your core strengths. This allows you to build on a niche idea you already have and love.

If this doesn’t quite work for you, you could pop them into a spreadsheet and find what scores highest, example below, each score is out of 10.

Conclusion

Finding your niche is ultimately about identifying where your passions, skills and market demand lie. It may take some time and exploration, even soul searching, but choosing a niche is not a permanent decision. As you evolve professionally, your niche can evolve with you. Embrace your multi-passionate nature, it’s a strength.

PS - WCG students, make sure you take our free live class "Developing your client persona". This will help you with your niche development.

Author

Michele Cooper is the Digital Media Manager for Well College Global.
You can find her at Michele Cooper Creative where she specialises in small business, start up health coaching business's.

April, 26th 2024

Thu, 25 Apr 2024 14:00:00 GMT

“Tell me what you eat, and I will tell you what you are.”
— Jean Anthelme Brillat-Savarin

When we think about holistic health, many people simply associate the term with diet, exercise and the odd meditation for good measure. We rarely see nourishment of the mind, body and soul as a unified picture and often we overlook the most obvious details linking the three.
Recently science has taken our understanding of our digestive system to a new level, finding huge connections between our mind and body, our moods and our meals and the extensive benefits of (the right kind of) bacteria in our bodies.

Gut Bacteria
The gut microbiome is a collection of micro-organisms made up of bacteria, archaea, viruses, fungi and unicellular eukaryotes. These all reside in our stomach, small intestine and large intestine, with the greatest diversity occurring in the large intestine. We each have trillions of micro-organisms living in our gut, which are estimated to make up 50% of all the cells in our body and can weigh up to 2kgs in an average adult.

These bacteria feed off the food we consume and are essential in assisting our body to break down compounds into their simplest forms in order for the nutrients in our food to be absorbed. They are also responsible for producing and synthesizing many of our hormones as well as continually developing our immune systems. Yet these bacteria can be quite sensitive to our diet, our environment and any other imbalances within our body.

The Gut-Brain Axis
We all know our mood is affected when we don’t feel our best. Often a headache or stomachache can make us feel grumpy, irritable and lethargic. So it’s easy to imagine how imbalances within our gut can trigger and affect our mood on a much larger scale.

Developing research has found a significant connection between our brain and our gut, through the gut-brain axis. This axis or pathway facilitates communication between our microbiome and our brain via our immune system, the vagus nerve (connecting our brain to the rest of our body), bacteria interaction and production of neurotransmitters or hormones within our gut.

Serotonin and dopamine are examples of hormones produced in the gut, which send signals to the brain inducing feelings of happiness, reward and motivation. The bacterial strains Candida,
Streptococcus, Escherichia and Enterococcus produce the majority of serotonin within our gastrointestinal tract and dopamine is produced by Bacillus bacteria also within the gut.

As a result, when gut function is compromised, the production of such feel-good hormones is also affected, with dysfunction in signalling and transmission linked to symptoms of anxiety, depression and low motivation.

Stress
Research has found that stress can also alter our microbiome in many ways, with stress responses in the body triggering changes in gut movement, enzymes and gastric juices. With such altered conditions within the gut, bacteria cannot adhere, function or replicate as usual.

As a result, bacteria pass through our gastrointestinal system and out of our body. So we lose the benefits of healthy gut bacteria and the associated production of feel-good hormones, nutritional extraction and any built-up immunity.

It’s a little like the chicken and the egg scenario- stress causes us to lose our good bacteria which in turn affects our ability to produce feel-good hormones resulting in more stress, triggering the loss of more bacteria and perpetuating the cycle.

Pre and Probiotics
So how can we improve our gut bacteria, break this negative cycle and benefit from a diverse and healthy gut microbiome?

In 1930 Japanese microbiologist Dr Minoru Shirota isolated the Lactobacillus casei strain Shirota and identified its function in improving the digestive system, leading to the development of the probiotic fermented drink Yakult in 1935.

Probiotic products such as Yakult contain live bacteria which, when consumed continue to live and grow in our gut, assisting the colonization and diversification of our gut bacteria as well as reducing the growth of any harmful bacteria within our gut. Probiotics can also be found in other fermented dairy foods such as yoghurt and kefir as well as fermented vegetables; kimchi and sauerkraut and fermented soy including miso, tempeh and natto. Or nowadays you can simply take a probiotic supplement.

Our gut also benefits from prebiotics, or non-digestible carbohydrate molecules from our food, which again feed and nourish our gut microbiome. Prebiotic foods also bulk out bad bacteria and assist with calcium metabolization, glycemic response and bowel transit time. Many plant-based whole foods can be considered prebiotic, with many vegetables high in complex carbohydrates, starches and fibre ranking highly on the prebiotic scale.

Good Mood Food
When choosing foods to improve gut health and promote good bacteria within our bodies there are a few simple rules to follow. By simply focusing on a diverse range of plant-based foods of the highest quality, in their most holistic form (the less processed the better), we can easily pack our diet full of nutritional diversity, high in both pre and probiotic properties.

In also identifying, reducing and/or avoiding any personal food triggers we can reduce digestive discomfort and continue to curate a healthy microbiome. Common food triggers are dairy, wheat and sugar, yet it is important to remember that each of these food groups plays an essential role in our diet and eliminating any food groups should be done with professional guidance and supervision.

If you are interested in better understanding your gut health, try keeping a food and symptom diary for a week and look for any patterns or connections between foods and digestive symptoms occurring shortly after consumption.

Overall modern science has begun (and is continuing) to discover the intrinsic connection between mind and body, with the health of our gut impacting not only our ability to absorb and process nutrients but also our production of feel-good hormones, affecting our mood, stress levels and mental health.

Author

Well College Global

Why are nurses turning to integrative health and health coaching?

Wed, 06 Mar 2024 05:42:50 GMT

Why are nurses turning to integrative health and health coaching?

In this blog we look at the growth area of nurse health coaching, where nurses are incorporating a holistic approach to health and wellbeing, and re-establishing a root-cause, preventive health focus. It’s healing at its best.

At no other time have we seen such an influx of nurses joining us to expand their skill base by adding health coaching. It appears that this growing trend is down to the fact that health coaching is a highly satisfying modality to authentically connect with patients and clients in a time-rich, purposeful and meaningful way.

What is a health coach?

The International Coach Federation defines coaching as “partnering with clients in a thought-provoking and creative process that inspires them to maximise their personal and professional potential."

Coaches honour the client as the expert in their life and work from the belief that every client is creative and resourceful. The coach’s responsibility is to:

•    Discover, clarify and align with what the client wants to achieve.
•    Encourage client self-discovery.
•    Elicit client-generated solutions and strategies.
•    Hold the client responsible and accountable.

Uniquely wellbeing coached clients find they can achieve, access, grow or express that which they might not have been able to on their own. The coach merely shines a light on the keys are to unlock the client’s potential and self-determination.

What does a nurse health coach do?

Nurses who have embraced health coaching are able to:

Use their training to assist patients in achieving a healthful, holistic lifestyle
Work together with patients to establish wellness objectives
Empower patients to reach their wellness goals and stay on track
Support patients in making informed choices and grow their health agency

Why are nurses turning to health coaching?

Not surprisingly, given the challenges in today’s health care systems, one of the main reason we hear is burn out. With exhaustion from long gruelling hours nurses come to us wanting to make a change to their lives so they can work the hours they choose and work from the comfort of their own home or an integrative health clinic in their area.

Coupled with burn out we hear “I want to be more connected to health and wellbeing again. I want to help and guide people toward finding their own solutions so we are actually reducing disease and illness and reliance on pharmaceuticals.” And we often hear nurses say “If I could just get to people BEFORE they get sick, they wouldn't end up in the system".

Here are a few reasons why nurses are suited to integrated health coaching:

Nurses have the unique ability to view health from a holistic perspective.
Nurses are able to develop trusting relationships with their clients.
Nurses have extensive knowledge about disease prevention and health promotion.
Nurses are excellent communicators and can provide education and support to clients in a way that motivates them to make positive changes in their lives.

Nurses have the skills and training necessary to help clients set realistic goals and make lasting behaviour changes.

Becoming a nurse health coach

Qualified nurses will hold relevant health training and registration, and simply need to add on a qualification in health coaching from a recognised training provider.

At Well College Global we’re finding nurses are attracted to our Level 5 Diploma in Nutrition and Health Coaching as it has the perfect blend of wellness coaching, holistic health subjects, human nutrition and business training, it is also one of the few level 5 diplomas in nutrition and health coaching currently available.

How do I choose the right health coaching course?

It can be tricky deciding on the best health coach training course, there are a lot out there and almost all of them sound amazing. Of course, a lot of time and money will be invested and the only way to really know what the training is like is to take a sampler course, and not one that is just a marketing exercise, then compare ‘apples with apples’. Here’s a few tips to picking the best health coaching course:

Decide how you want to study e.g. online, blended or face-to-face
Set your budget
Decide on how much time you have to commit to study without it becoming a stressor in your life
Ask about the support you get after you graduate
Check if you gain access to your course straight away or if it’s drip-fed
Check out the supported learning extras such as speciality live webinars
Ensure there is business training for just the parts you need and not a whole bunch of stuff you don’t
Make sure the learning platform is user-friendly

However, as a general guide, we recommend you ask the following questions:

What will my qualification be at the end?
What are the peak accrediting bodies I can join with the qualification? Watch out for self-accrediting courses.
What is my scope of practice?
What roles can I apply for?
What are other nurses doing with their qualification?

You should also check if your own country’s public health agency has a strategic direction or initiative in the modality of nursing and health coaching.

For example: The National Health Care System United Kingdom (NHS) has a Long Term Plan that outlines the NHS’s aim to ensure that 2.5 million people are given personalised care by 2024. To bring this to life, the health and care workforce will be supported to gain the knowledge, skills and confidence to provide personalised care. The Personalised Care Institute will offer the workforce a range of flexible ways to develop these skills. Well College Global’s Diploma’s are fully accredited by PCI.
The New Zealand government is currently committed to the placement of hundreds of nurse health coaches within medical practices as an initiative around “boosting health workers” .

Checking your national government plan is important as you may find:

Initiatives that can support your extended learning
They direct you to educational providers that are approved under those plans and strategies
Details of any requirements, for example, International Coaching Federation (ICF) accreditation

Where can nurse health coaching take me?

Many nurses with health coaching qualifications will work in hospitals or private practices You can also:

Start your own wellness coaching business
Work alongside a doctor within their practice
Join an integrated medical hub provider or start your own
Work within an insurance agency or private health care insurer
Work within the corporate sector
Work within schools and colleges, for example in Australia the government is investigating nurse resources into the public school setting

Where to now?

Check out our Level 5 Diploma in Nutrition and Health Coaching. A perfect blend of self-paced and on-line learning where you get to study at your pace and co-create your program with exciting electives in Women’s Health and Hormones, Gut Health and much more.

This diploma is accredited by:

Want the triple qualification and be confidence in nutrition, women's health and holistic practices? Download our Triple Qualification outline.

Give us a call or book a free career coaching session with us today.

Author

Leanne Cooper, Well College Global Founder and Director

Heavy Metal Detox

Wed, 24 Jan 2024 02:39:43 GMT

There is no denying that harmful chemicals surround us. We inhale them through our lungs and skin, are exposed to them via medical treatments, apply them topically, and ingest them through our diets and beverages. Unfortunately, our exposure to these chemicals is only increasing. Exposure has a considerable impact on human health, particularly when considering the cumulative effects of exposure to a cocktail of xenobiotics like heavy metals and pesticides. According to Witkowska, Slowik, and Chilicka (202), this exposure can have significant long-term effects.

Not only can we be exposed to heavy metals but there are events in our life that can predispose us to higher levels of circulating metals such as disease, trauma and stress, chronic deficiencies, and pregnancy and other life stages including menopause (Sears, 2013).

There are upwards of 20 heavy metals that can cause health issues, typically, heavy metals of most common concern include:

Aluminium (from home products and foods)
Arsenic (from rice)
Cadmium
Lead (from leaded paints)
Mercury (often from amalgam fillings, seafoods and a large number of childhood vaccines made with thimerosal)
Nickel
Thallium
Titanium (from food products)
Uranium

Heavy metal toxicity is implicated in numerous diseases and disorders, the ones commonly featured in research include:

Alzheimer’s disease
Chronic fatigue
Autoimmune diseases
Dementia
Mood and mental health issues
Anaemia
Cardiovascular issues
Neurological issues

Symptoms include:

headaches
abdominal pain and cramping
nausea
vomiting
diarrhea
fatigue
difficulty breathing

In more severe cases of chronic heavy metal poisoning, you may experience symptoms including:

burning and tingling sensations
chronic infections
brain fog
visual disturbances
insomnia
paralysis

What is detoxifcation?

Detoxification is typically used to rid the body of compounds such as heavy metals to reduce symptoms and improve health and wellbeing. Detoxification can occur in four main ways:

Boosting and supporting the body’s own detoxification processes
Intake of antioxidant and protective factors to reduce harm
Reducing ongoing exposure
Use of chelating and other detoxifying agents.

DETOXIFICATION PHASES IN THE BODY

The human body, specifically the liver, has three main detoxification processes:

Phase I, known as cytochrome P450 enzymatic processes where an oxygen molecule is added to the unwanted compound generally making it more toxic
Phase II, the conjugation phase which takes the end product of phase I and makes it a water-soluble by-product, so it is able to move into the final stage
Phase III, is excretion via one of the major routes such as the skin, urine and/or faeces

CAN YOU DETOX YOUR LIVER?
It's common to come across products that claim to detoxify the liver. However, some of them might not provide significant support for liver detoxification, and their effects could be limited or nonexistent. While marketed as weight loss treatments, there is minimal evidence to support this claim. Any variations in weight are primarily due to lifestyle and dietary changes that usually come with even minor modifications, such as the use of a liver tonic.

WHAT FOOD'S SUPPORT MY DETOX?
Typically, a protocol will involve a preparatory stage, an organ support stage and then a detoxification stage.
There are many foods and plants that can assist detoxification. The big question is how do you know which ones to use? Afterall to consume some of each every day would be unrealistic let alone ingesting enough for there to be a beneficial effect.
Heavy metal detox foods to eat include:

cilantro/coriander
garlic
wild blueberries
lemon water
spirulina
chlorella
barley grass juice powder
Atlantic dulse
curry
green tea
tomatoes
probiotics

Foods to avoid
Some foods to limit or avoid in your heavy metal detox diet include:

rice (brown rice, specifically) because it often contains arsenic
some fish, such as larger and long-living fish, as they tend to contain more mercury
alcohol
nonorganic foods

Consumer Report (2021) tested 126 dried herbs and spices and found almost a third had heavy metal levels enough to raise health concerns. The specific metals were arsenic, lead and cadmium.
When we think about heavy metals in our diet, we tend to think of lead in drinking water or arsenic in children’s fruit juices or cereals. Ultimately, we need to look at a holistic approach to minimising harmful heavy metals. Our whole approach to our lifestyle needs to consider:

Diet
Water quality
Cookware and utensils
Personal care products
Household products
Work safety measures
Mindful purchasing and much more

References:
- Witkowska, D.; Słowik, J.; Chilicka, K. Heavy Metals and Human Health: Possible Exposure Pathways and the Competition for Protein Binding Sites. Molecules 2021, 26, 6060.
- Sears ME. Chelation: harnessing and enhancing heavy metal detoxification--a review. ScientificWorldJournal. 2013 Apr 18;2013:219840. doi: 10.1155/2013/219840. PMID: 23690738; PMCID: PMC3654245.
- https://www.consumerreports.org/health/food-safety/your-herbs-and-spices-might-contain-arsenic-cadmium-and-lead-a6246621494/

Source: Detoxification, Well College Global Fact Sheet 2024.
The information is made available through the Holistic wellness Coaching Program.

Want to know more?
Check out our Bio Optimise Practitioner Program and Bio Optimise course outline here.

Author

Leanne Cooper, Founder and Director of Well College Global.

What I wish I had known before my International Coaching Federation exam

Wed, 06 Sep 2023 07:22:45 GMT

From ICF certified Coach, Sarah Taylor

Well folks, yesterday I passed my ICF credentialing exam. So I’m now a certified ACC coach with the gold-standard of coaching institutes - wooop wooop!
It's funny, as I'm not sharing this on social media.
Why? Because in all truthfulness, I'm a little embarrassed….that after being in the business of coaching since 2015, I'm only just now able to say I’m ICF certified.

(Back story: my starting point as a coach was as part of my employer’s internal coaching bank. Their training programme was part of the UK’s Association For Coaching, so it made sense to go on and gain my accreditation with them. They're a fab organisation and I’m now an assessor for them. But the truth is, a lot of companies now ask for ICF credentials).

How I Prepared For The Exam

Well, I googled “how to best prepare for the ICF exam” - duh!
But I was surprised with how little information there was out there. Maybe as it’s a relatively new part of the credentialing process. Maybe because the ICF get you to e-sign a non-disclosure form before taking the exam ha ha ;-)
The best point of information is probably just the ICF itself. They tell you that it’s scenario based and designed to test your understanding of their ethical guidelines and updated core competencies.
There is no need to learn these verbatim, it’s not that kind of test. Chances are, if you’ve got as far as taking the exam, you’ll already be very familiar with these anyway.
The trick is, understanding how to apply them in context!
To help prepare, I immersed myself in reading coaching books. Good ones. The Co-Active Coaching book is an obvious starting point. But I also reeeeally love Simplifying Coaching by Claire Pedrick:

What Was The Exam Like?

I’m 40 years old.
Despite being a lifelong lover of learning and personal development, I’ve not sat an actual exam since my school days (my degree and postgraduate studies have all been essay based).
Honestly? I was surprised with how nervous I felt.
I chose to do the exam at home (you can opt to go to a centre if you prefer).
That meant I had a virtual proctor observing me the whole time. I had to pick up my laptop so I could use it’s webcam to show him my desk had no cheating aids on it!! Once you’re there, you will be there for the next 2-3 hours (aside from one timed 5 minute break). So, make sure you’re comfy!
The time went pretty quickly, but it didn’t take me the full 3 hours.
You can flag any questions you’re not sure about to revisit before submitting. At first, I found I was flagging them all! Then I got more into the swing of it and trusted my instinct more.
The scenarios are all pretty relatable. So I felt that it was a genuinely useful experience to consider what I would do for each situation.
There were SO many questions I felt unsure about, but I don’t think I could have prepared anymore.
The only thing I wish, is that they gave feedback on your answers so you can learn from the incorrect ones. Oh well.

In Conclusion

The exam really made me think. It reinforces how excellence in coaching is an art more than a science. No matter how well you can talk about the competencies in theory, in reality there are so many situational nuances.
I feel grateful and relieved to have passed and even more determined to deeply reflect as I continue to grow in experience as a coach.

Author

Dr Sarah Taylor from @thrivewisely. Sarah has a decade of experience as an Organisational Development professional working with hundreds of leaders at all levels – from frontline supervisors to Chief Executives. Sarah complete the Certified Coaching Professional Program with Well College Global.

Red Light Therapy at Home: How it works and health benefits

Mon, 07 Aug 2023 01:30:21 GMT

THE FUTURE IS BEYOND WHAT WE PERCEIVE

Energy… could it be the future of modern health care? Increasingly professionals who follow a ‘nature before intervention’ approach are using energetic-based therapies, therapies that tap into the intelligence of nature. We see more herbalists, naturopaths, doctors who specialise in lifestyle management, homoeopaths and other holistic therapists increasing in numbers.

At present some of our ‘medicines’ are really quite primitive using an approach that walks a fine line between ‘health’ and toxicity often through the inhibition of our natural cycles. But, we have a feeling that the future of health that draws on the deep intelligence of nature is increasingly closer.

Energy is not one thing or another,
energy is all things,
at once and forever.

HOW HAVE WE ARRIVED AT RED LIGHT THERAPY?

Humans have used various light therapies for many decades. For example, in the mid 50’s a nurse discovered that infants who suffered from jaundice benefited from exposure to the sun. In the 90’s NASA staff found that red light exposure improved plant growth and then discovered incidentally that those exposed to the red light themselves also benefited. NASA went on to explore light in many other ways. Today we have a dedicated photomedicine medical journal documenting our journey along the photomedical line, there is a litany of studies and meta-analysis that have explored the world of light therapy.

WHAT ARE LIGHT WAVES?

Figure 1 below is a visual representation of the varying light waves that interact with us. You’ll notice that the visible spectrum runs from 380 nm (nanometres) to 750 nm, these are essentially the colours our eyes can detect.

A ‘short wavelength’ for example, violet light, which has waves that are closer together, will have the highest frequency and energy (there are more peaks or repeats of waves within a set time). Red light has longer wavelengths and therefor shorter frequency and lower energy. It's these characteristics that tend to determine their most beneficial applications.

High frequency Low frequency

Figure 1. Spectrum of light waves

HOW DO LIGHTWAVES WORK ON THE BODY?

Red light therapy, it’s formal term is photobiomodulation (PBM or sometimes referred to as PBMT) uses light wave lengths that work on or penetrate the skin and then act on cells in the skin or deep in the body. Predominantly the light waves used in therapy include:

NIR (near-infrared light) – not visible to the eye, although you can see it through your phone’s camera and appears as a pinkish-purple colour
Infrared light – which appears as red light

Light waves penetrate and spread into the skin to varying degrees. The skin is one of the major factors in the effect of red light therapy. The way that light interacts with the body is determined by the physical properties of light such as wavelength, pulse, energy and duration in relation to the target tissue.

Broadly, the actions of light on tissue are classified as:

Productive – absorptive or scattering
Non-productive – reflective and transmissive

Essentially light waves can be absorbed by the body, the body can scatter the light wave, or it can reflect it or transmit it. We are primarily focused on the productive effects of light waves, that is the ability of the light wave to be absorbed and create an effect or to scatter through the tissue and influence it.

HOW DO WE KNOW WHICH LIGHT WAVE WORKS BEST ON WHAT TISSUE?

The absorptive capacity of the skin and how this affects red light therapy is influenced by a number of factors in our skin, blood and tissue. Each wavelength band affects the absorption and scattering of the light on skin and in the tissue differently.

A ‘dose’ of light is the number of photons and their wavelength (colour), for example blue photons have more energy than green, which have more energy than red, which has more energy than NIR and so on. Photons can arrive in tissue through absorption or a scattering effect (some of the photons will be absorbed while others will be lost through reflection).

Photons can:

Interact with tissue cells that absorb light (chromophore)
Be excited by light and stimulate other photons
Produce light
Stimulate energy production
Vibrate or produce heat

It’s believed that these are the root of the actions PBM has on a cellular, hormonal, enzymatic and neural events in the body.

Interestingly, researchers suggest that the skin helps to scatter ultraviolet and visible wavelengths, which itself aids the depth of penetration and absorption. Here’s how the two main wavelengths interact:

Red (620-750 nm) penetrates the skin as they are not absorbed as well by the blood or melanin and hence are typically used to treat the skin and superficial tissue.
2. NIR (750-950 nm) is the least impacted by these factors, but is influenced by water and hence penetrates into deeper tissue. Interestingly wavelengths of 700-770 aren’t overly active and some red light therapy devices have a combined red and NIR option.

Fig. 2 What is Red and NIR light therapy? Source: Dr Lisa O, 2023.

APPLYING WHAT WE KNOW ABOUT RED LIGHT THERAPY BENEFITS

Red light has a low penetration but high absorptive factor and is therefore ideal for superficial tissue. For example, red light would be ideal for the skin and used at a distance (typically recommended at 30-60 cm depending on the device).

Whereas NIR, which has a low absorptive factor, but high penetration and acts in deeper tissue might be used closer to the skin on inflammation or deeper tissue, example the brain via the head.

WHAT ARE SOME OF THE KNOWN BENEFITS?

Light therapy has significant research showing extensive positive outcomes on areas such as:

Reduction of pain
Reduction of inflammation
Modulation of the immune response
Improvement in tissue healing
Improved vascularisation, collagen and elastin production
Increasing tissue regeneration (and scar repair)
Cognition and brain function
Normalisation of sleep-wake cycles (ideal for shift workers)
Mood balance

RED LIGHT THERAPY AND MOOD

PBM has shown beneficial effects in the areas of anxiety and depression, studies into the ideal wavelength pointing to 810 nm. The effect of pulsing, skull thickness, placement of the light, and absorption by body fluid/tissue are also influential in outcomes. Other studies have shown best results at 810 nm for depressive symptoms and 1064 for cognitive improvement. Studies suggest the ideal scalp irradiance exposure was best when focused on both of the pre-frontal areas.

RED LIGHT THERAPY AND COGNITION

One of the most fascinating benefits of light therapy is in the area of Alzheimer’s disease. PBM is able to remove waste products and toxic substances from the brain through the lymphatic system, possibly as a response to NOS production and increased lymphatic endothelial permeability. Additionally, PMB may reduce the accumulation of β-amyloid plaque accumulation in the brain which is linked to Alzheimer’s disease. The mode appears to be through multiple mechanisms including improved interstitial fluid movement, activating enzymes that break up the amyloid and improved clearance of amyloid by the meninges. Interestingly, potentially the effect is enhanced when exposure is ‘sleep exposure’, referred to as nocturnal PBM, rather than wake exposure.

WHAT’S THE MESSAGE ABOUT RED LIGHT THERAPY?

If you’re looking to invest into PBM choose a light that offers the range of wavelengths, one that is certified by an agency in your region, and one that enables you to select and target tissue appropriately. Always use therapies as they are recommended and seek assistance of from an appropriately trained professional if you have symptoms that persist or need attention.

You can read more in our IG post Does Red Light Therapy Work?
Check out a Bio Optimise Case Study - apply body optimisation through your circadian clock.
References available upon request

Author

Extract from training in the Certified Holistic Wellness Coaching Program
Words by Registered Nutritionist, Founder and Director of Well College Global
Leanne Cooper

Questions to ask before enrolling into a coaching course

Thu, 20 Jul 2023 05:48:21 GMT

“Finding the right coaching course can be challenging, and at times a bit overwhelming” – we hear this oh so often and we totally get it. There are dozens of courses and colleges popping up, offering you the world from “become a coach for next to nothing” through to “become a coach in a few weeks”.
Beyond the gorgeous images and amazing offers it’s so hard to know what you will actually learn, how you will learn it, whether your qualification will be credible, and if so whether you will know how to coach with confidence in real-life. In short, which course will ensure you can be a coach who will change lives?

We have over 20,000 students from around the globe, and they’ve all been in your position. We’ve loved coaching them towards the decision that is best for them, so, we thought we’d create a checklist with the questions they have said were most helpful in making their choice.

#1 - Most asked question – stress

The most asked question is essentially around stress. It goes something like this:

“I work fulltime, am I going to be able to fit this [study] into my life? What is the time commitment?”
“I have a family with small children. I want to study but I am not sure I can fit it in. Will I have time to study?”

Here are a few questions you might ask a college to ensure your study experience fits into your life rather than becomes an unnecessary stressor:

Flexibility – is the course flexible?
- Do I have to finish the course within a certain timeframe?
- How many hours of study a week do you recommend to complete the course?
- Can I study in my own time at my own pace?
- Can I take as long as I need?
- Do my subjects expire?

Hours do matter!! It’s important that the college’s approach to study commitments and learning meets your lifestyle, but also that the course fulfills industry standards and expectations. For example, IICT (Australia and NZ) require at least 150 hours of total training which must include supervised and unsupervised coach training to gain insurance.
Assessments can also be a source of stress for many. Hence our second most asked question!

#2 – Assessments

So many of us have had ‘not so great’ experiences with exams and assessments in the past. Due dates, lengthy essays, unnecessarily detailed reports or submissions, stressful exams… argh. You spend more time preparing for the assessment than you do preparing to actually work with clients. A well-qualified coach does not need to have sat exams that assessed them on specific topics at a specific time. A skilful coach will have been able to apply their knowledge and build their competence during their training. This does not need to (and we believe should not) be stressful.
So, here’s a few questions you might want to ask:

What are the assessments like?
- Essays? Multi-choice? Tests? Interviews? Coaching? Attendance?
Are the assessments open book?
Are the assessments timed?
Do assessments have due dates?
If I don’t pass the first time, what happens? Can I take the test again and if so how many times can I resit? Is there a fee?

Really this should be a given, let’s face it, the old days of sitting a 3-hour exam should be gone by now. Modern learning is no longer about ‘examining’ and ‘testing’ student memory retention. Modern learning empowers learners to assimilate knowledge and translate it into actionable outcomes, well that’s our view anyway.

#3 – Credibility

“When I finish the course will I have a qualification that’s recognised by a peak industry body?”

We love it when we get asked this question, it’s a vitally important one to ask. Weekly, we have graduates from other programs come to us because their training didn’t teach them how to actually coach (beyond theory), and/or they aren’t eligible to join an industry body and gain insurance.
Reputable college’s will state their approvals, accreditation bodies, and recognised authorities with pride. They should be a shining example of not just your learning but of the opportunities available to you once you graduate.
For example:

The International Coaching Federation (ICF) is the gold standard in coaching and requires colleges to have met specific standards and requirements. The Associate Certified Coach (ACC) level requires 60 hours of coach specific education and 100 hours of client coaching experience.

Ask your college:

“How many hours of coaching experience do I get?
“Can I gain some of my required client coaching hours while undertaking the course?”
“Does the college help me find clients to practice coaching with?”
“What can I do with the qualification? Will I be able to get a job?”

If you opt for a college that has no recognition (of them as a provider or of their programs) you essentially have no way of telling what standard the content is, nor the qualifications of the academic staff, the long-term security of the college and your qualification, or if you will be able to gain insurance to cover you to practice as a coach.
A great college, will include requirements for pro-bono hours and sessions. You might start with friends, family and other students and you may end up with paying clients in this process.
Any college who rattles off the latest stats on the growth of the health coaching market to impress you and give you the impression you’ll make lots of money instantly is likely to be in the ‘if it’s too good to be true it usually is’ basket.

#4 – Support

“What ongoing support do you provide me once I graduate?”

Questions to ask around support
- Do I get to meet other students?
- Can I talk directly to a staff member?
- What does student support look like?
- Are there student groups or drop ins in my time zone?

There are a wealth of ways a college can provide ongoing support, for example, by providing graduation packs, support on setting up your business, sharing your social media posts, free ongoing live class access, opportunities to be involved with the college as a graduate, specialised webinars and so much more. Your college should offer you the option to be an active part of the college community. At Well College Global we offer small private live classes that rotate monthly, where our student coaches get to connect, coach one another, and even collaborate. That’s just one example of how we make learning engaging and supportive.

The main message...

While there are many considerations, these are the most important questions we get asked. In your journey to select the right course consider questions that will delve behind the veneer of a website or prospectus to ensure you’re making the best choice and informed decision for you. A good…. no, a great college ensures:

5 Food Essentials for a Healthy Kitchen

Wed, 07 Jun 2023 05:20:37 GMT

When it comes to eating healthy, you need to set yourself up for success. A well organised kitchen starts with the preparation of the basic ingredients. Here are my 5 Essentials to maintain a Healthy Kitchen and that keep me energised and reduces the risk of illness. I include these on a daily (and/or weekly) basis and add why they are so beneficial for our health! Most of all, they taste awesome!

1. Coconut Oil

Coconut oil contains short term medium-chain saturated fatty acids (MCFAs), which is a “healthy” form of saturated fat compared to trans fat. MCFAs are easily digested, thus putting less strain on your digestive system. Our body metabolises these fats in the liver, immediately coverting this into energy (fuel for the brain and muscle function) rather than it being stored as fat.

Why use coconut oil?

It aids in weight loss by converting to energy rather than being stored as fat. It also supports the Immune System as it is made up of healthy fats lauric acid, caprylic acid and capric acid which contain antifungal, antibacterial, antiviral properties to boost the immune system and contains Glutathione anAntioxidant which is an essential part of staying young, active and healthy.

How to use coconut oil!

I use coconut oil in my baking as a substitute for butter & other oils 1:1, for frying as it adds a great taste and aroma. It is also great to curb sugar cravings. All good reasons to start using today.

2. Ginger

The ginger plant can be consumed fresh, powdered, dried as a spice, in oil form or as juice. Ginger is part of the Zingiberaceae family, alongside cardamom and turmeric.

Why use ginger?

The ginger bulb has many uses and is known to aid: with digestion to relieve nausea and motion sickness. It has anti-inflammatory qualities that help relieve swelling and pain.
The most common benefit is as a tea to help ease sore throats, coughs, cold and flu symptoms.

Ginger contains high concentration of antioxidants and anti -inflammatory agents including
gingerols which help reduce pain caused by muscle aches, headaches and rheumatism and
shogaols which is a pungent constituent of ginger and it is produced when ginger is dried or cooked and provide a stronger anti-inflammatory effect.
The primary job of antioxidants is to protect our cells against the oxidative stress caused by free radicals, considered to be the primary cause of the ageing process. Protecting ourself against free radicals with antioxidants is the most effective way to reduce the risk of many health problems associated with ageing.

How to use ginger!

Ginger is one of my favourite spices and I use it fresh everyday in my smoothies as well as in my cooking and baking. It is also a great addition to butter, similar use of garlic butter.
No matter what its use is Ginger is healing and if you don’t already use it, start today!

3. Garlic

In the past when I thought of Garlic, I often conjured up visions of newborn babies with strings of garlic cloves around their necks to protect them from evil spirits! Superstitions from ancient Greece. Even in modern day this has been used to keep the flu germs away, not such an attractive remedy and not sure if it really worked? Irrespective of that Garlic has some amazing health benefits.

Why use garlic?

Garlic is high in manganese, (which is very important for the normal functioning of the brain and proper activity of our nervous system throughout the body) has a good source of vitamins B6 and C. It contains several important phytochemicals which act as antioxidants that help fight disease. When a clove of garlic is crushed or chopped the enzymes in the garlic change their compounds which helps the garlic to become more active antioxidants, offering greater protection against disease.

It also helps to prevent and reduce the severity of common illnesses like the flu and common cold. Garlic adds flavor to your dishes quickly and easily without unhealthy fats or processed ingredients.

How to use garlic!

The key to making the most of garlic is to use as much as possible in your diet. I always have fresh garlic on hand and you can also get fresh garlic already peeled for you ready to use. Fresh minced garlic preserved in a light oil base which retains all its nutrients is also an available option. Just make sure there are no hidden ingredients i.e. sugar.
I love garlic and add it to sautés, stir-frys, marinades, soups, sauces, curries, salad dressings and garlic butter.
Definitely apart of a healthy lifestyle.

4. Fresh Herbs

I love the addition of fresh herbs in cooking, baking, salads and smoothies, everything can be made better with the addition of the fresh, aromatic leaves. Herbs can magically flavour up dishes and by adding a little green to a meal it is adding more greens into your diet.

Why use fresh herbs?

Packed with a surprising number of antioxidants in their little leaves, they add a wonderful flavour and aroma to any dish. Try to use fresh herbs when you can as they may lose nutritional value during the drying process. Fresh is best!

3 of my favourites are packed with awesome health benefits:

Parsley, rich in bone-strengthening vitamin K and is also an excellent source of vitamins A and C. There is a number of flavonoid compounds, such as apigenin, which has been shown to possess remarkable anti-inflammatory, antioxidant and anticarcinogenic properties. Plus chlorophyll and essential oils to freshen your breath. Good to know, especially after eating Garlic!
Rosemary is a member of the mint family and is a good source of iron, fibre and antioxidants which can be effective in the protection of the brain from disorders such as Alzheimer’s. That is fabulous! Plus helps strengthen the immune system and the aroma alone can make you feel better!
Basil is a good source of antioxidants, rich in vitamin K, zinc, calcium, magnesium, potassium and dietary fibre! It also has been found to contain oils and flavonoids that protect the body from illness, infection and is a known anti-inflammatory and you thought basil was just for Pesto?

How to use fresh herbs!

Herbs also give new life when used on leftovers. Keep a variety around, basil for tomato sauces; pesto and salads; rosemary for marinades or on roast chicken; parsley can go in just about every dish you cook, sprinkle a little on roasted lamb, grilled steaks, fish and vegetables.
Other delicious herbs are coriander, a great addition for Mexican fajitas, and chicken curry; mint can be used in both sweet and savoury dishes and drinks – lamb, peas, ice cream, smoothies and mojitos.
To make sure they stay fresh, store in the crisper drawer of your refrigerator (not wrapped in plastic) or place the sprigs in a glass of water like a vase. (It’s pretty, too!)
Add herbs to your diet and reap the benefits!

5. Bone Broth (aka Stock)

The basis of a good meal is good stock. A Chef will tell you this is the basis of the flavour of many dishes. Locked away inside those bones is a wealth of essential nutrients – anti-inflammatory and gut-healing proteins, healthy fats, and a wealth of minerals just waiting to be used. I like to make a batch each week changing the bones from beef, chicken etc to get a better variety.

Why use Bone Broth?

There are amazing health benefits from consuming bone broth. It is nutrient-dense, aids digestion, it is great for rheumatoid arthritis, joint pain, it helps to rebuild the gut, combats stress and inflammation plus it is good for our hair and nails! and rich in flavour, it tastes so much better than store bought stock.
If you want real bone broth and real bone broth benefits, you need to make it yourself at home.

How to use Bone Broth!

Whether beef, chicken, lamb or fish, these are great to make soups, stews and sauces. It also makes a great substitute for oil when sautéing vegetables. I store my broth in 1-2 cup size containers in the freezer for quick access. If you are buying broth, read the ingredients list and avoid those that contain added sugar, caramel colouring and gluten. Buy low-sodium whenever possible.
Make a batch of nutrients. Bottoms Up!

There are so many more wonderful essential foods to keep in the kitchen. My other must haves are lemons, spinach, kale, activated almonds, eggs, cacao, sweet potatoes, raspberries, blueberries, avocado and tons more!

Do you use any of these already? Which ones or is it all of them. What haven’t you tried lately, be sure to check them out at the local supermarket, health-food store or farmer’s market. Pop over to Bev's Healthy Food and check out her fabulously famous recipes.

Bev Whyfon: Bev's Healthy Food

Bev is a certified Nutrition, Health & Wellness Coach and runs a successful coaching business, Bev's Healthy Food. You can read more from Bev on holistic approaches to creating Wellness at her website.

The facts & fiction of coconut oil

Mon, 22 May 2023 22:00:00 GMT

Coconut Oil. The wonderfully amazing, super-health, heals all miracle that has us not only tossing a bit into the pan, but slapping it almost everywhere, and on everything. Face, feet, eggs, beef… You name it. Having been used in the tropics and in Ayurvedic medicine for thousands of years, coconut oil is not exactly a new discovery, however it’s only recently that it’s gained mainstream popularity for its nutritional properties.

So… Just another craze we can ride out? Or is it here to stay?

WHAT EXACTLY IS COCONUT OIL?

The oil is extracted from the white meat of the coconut. Commercial oils are available as virgin, extra-virgin, and refined. It’s extracted by either pressing the oil from dried coconut flesh, or by pressing the milk from the flesh while wet, then separating the fat from the milk.
Nutritionally, coconut oil is comprised of just over 90% of saturated fats. The majority have a medium chain length, known as medium chain triglycerides (MCTs), which you may have heard of amongst all the ‘superfood’ goss.

WAIT, AREN'T SATURATED FATS GOOD FOR ME NOW?

For decades, saturated fats were believed to be a direct cause of heart disease, through elevated blood cholesterol levels. We’re now in the midst of a revival. Saturated fats are slowly losing their ‘bad-boy’ prestige, as we come to terms with the fact that the damning evidence was ambiguous at best. But, that doesn’t mean they’re healthy. Saturated fats are not all equal. They come in different lengths, are from different foods, and affect our health in different ways. The MCTs in coconut oil are said to have a myriad of health benefits, some of which do have merit but not all.

SO, IS COCONUT OIL HEALTHY?

Coconut oil is made up of several key main fatty acids; lauric acid (49%), myristic acid (18%), palmitic acid (8%) and caprylic acid (8%). After these, there are smaller amounts of various other saturated fats. Remembering that coconut oil is over 90% of saturated fat, this only leaves room for a very small percentage of mono and polyunsaturated fats; the fatty acids present in olive, canola and sunflower oils, avocadoes, walnuts, and fish, which are proven to lower cholesterol levels and prevent heart disease. Coconut oil also doesn’t contain any significant levels of vitamins or minerals, and has very few antioxidants in comparison to something like extra-virgin olive oil.

Myristic and palmitic acids have been found to increase the levels of LDL-cholesterol (bad cholesterol) in the blood, having a negative effect on heart disease. Lauric acid, has been reported to promote heart health by lowering total cholesterol levels in the blood by apparently lowering the levels of LDL-cholesterol and increasing HDL-cholesterol (good cholesterol). Lauric acid is said to also some health benefits in relation to the central nervous system, and having antiviral, antibacterial, antiseptic, and antifungal properties, however we do still need more evidence to come to any solid conclusions.

WHAT'S ALL THE FUSS ABOUT MCTS THEN?

The shorter chain length of MCTs means they are absorbed more rapidly than long chain fatty acids which must first be broken down to shorter units. MCTs are a more available energy source, and so our bodies use them up, rather than storing it as fat. But, this doesn’t mean that MCTs help you to lose weight! Fats, including coconut oil are the most energy dense nutrient, and too much energy will inadvertently cause weight gain. Of course, when we talk energy we know that quality is the most important thing along with energy expenditure.

There’s a heap of information out there regarding the wonders of MCTs and specifically MCT oil, from the prevention of thrush all the way to Alzheimer’s treatment. Whether there’s any substance though warrants a whole other blog!

IS COCONUT OIL BEST FOR COOKING?

I’ve read this a lot among all the coconutty commentary out there that the high smoke point of coconut oil makes it the best oil to cook with. Smoke point is the temperature an oil can be heated to before it oxidises and creates carcinogenic free-radicals. Coconut oil, particularly virgin varieties (the ones you want to be eating) have a fairly low smoke point, and are no good for cooking at high temperatures. Refined oils are always going to have a higher smoke point than their non-refined friends. So, if we stick with non-refined oils what do we get? Virgin olive, sunflower, canola, avocado and grape seed all have a higher smoke point (Good, 2012). Extra-virgin olive oil, the king of all the olive oils in the land does oxidise at a slightly lower temp, but is fine for light frying. The abundance of antioxidants helps to fend off the free radicals too. Unquestionably, we can still drizzle and toss with it…Yum!

So, what’s the verdict?

1. We need more evidence. Boring I know but it’s true. There are as many reports opposing coconut oil as there are backing it. The relationship between heart health and saturated fats is being revisited in the health realm too, so we still have a lot to learn in all departments.

2. Eat some coconut! Don’t forget this delectable gem. Nutritionally, you’ll be getting what’s in the coconut oil, plus the added good bits from the meat and the water. Some fibre, protein, carbohydrates, vitamins, minerals and antioxidants all included.

3. If you like it, use it. I use sometimes too! And in the non-diet based world that the team at Cadence Health live in we don’t encourage a fear of food, or a weight-centric approach. Instead we encourage an enjoyment and acceptance of food diversity and balance. Hence, coconut might be an ‘occasional’ food, not a ‘bad’ food. Coconut oil can really jazz up a curry, and is amazing for my skin in the winter. But I use it as I would butter on toast or sugar when I bake… Sparingly! And, because I like it, not because it’s good for me. I’ll be sticking with extra-virgin olive oil on the whole, it’s benefits are well established, you only have to look at the history of Mediterranean diet to see why it’s the ‘pick of the bunch’.

So… While we wait, remember that there is no one miracle food that will cure all and make us magically healthy. Health and wellbeing is a beautifully holistic notion. Our bodies are so kind that they literally allow us to have a little bit of everything.

Want to know more:
Check out our Human Nutrition single unit here.
Check out the Diploma in Nutrition & Health Coaching and download a Diploma outline.

Author

Words by Iydi Willis, Nutritionist and Masters In International Public Health

All you should know about spirulina and blue algae

Mon, 15 May 2023 05:11:12 GMT

Blue algae latte for you? The ‘all you should know’ about spirulina and blue algae

Hang on… what? Blue algae… Really? Isn’t that the stuff that causes our water supply havoc? No, no, that’s algal bloom, but yes still algae. The vegetarians out there are probably right on top of their algae intake, and for good reason as we will see. Many of you will still be processing a ‘blue latte’ thinking this just isn’t going to go down well, pun completely intended, after all fish and coffee… really? But, just look at that eye-catching beauty, how can you not be even vaguely interested to know what it tastes like? Matcha Mylkbar in Melbourne, Australia refer to their blue lattes as Smurf lattes, too cute not to try.

Ok, enough confabulating about it all, let’s get stuck in and see if this algae thing has any merits for our health. You are probably familiar with spirulina, kelp and maybe nori and wakame if you love Japanese food, yes all algae, but blue algae might be a newbie to you. Oh how rude of me, let’s do our introductions first! Introducing algae (Latin for seaweed), algae is our plural, and meet alga our single, and lastly algal our descriptor, as in ‘that green pond looks very algal’.

Understanding your algae

Up front it’s good to know that algae are complex, they don't descend from one organism, they vary in cellular type, as well as characteristics such as how they reproduce, and they can be single microscopic cells such as picoplankton, or large macroscopic multi-celled algae such as sea plants like kelp. Even consensus of what makes the algae group and how to define them differs.

Blue… green… blue-green, what’s the difference?

Algae often have varying colour pigments some have both blue and green, and that’s why you’ll often see algae described as blue-green algae or BGA. You can get other colours also, including red, a good example of red algae is agar, used in food production commonly as a thickener.

Broadly speaking, algae are a type of aquatic organism that uses photosynthesis for energy production. Algae may be found in both freshwater and saltwater environments. In science cellular structure can be used to determine organism. In the algae world some are what it termed prokaryotic organisms; that is they are a single-celled organism that doesn’t have a nucleus with its DNA contained within it. Others are eukaryotic and have a clearly defined nucleus and associated specialised parts relating to. Check out the image, that might make this distinction clearer, as you can see the prokaryotic is much simpler.

A major type of BGA is cyanobacteria, which is a prokaryotic organism. Wait, what… now they are bacteria? According to many phycologists (someone who studies… yes you guessed it, algae) cyanobacteria are algae due to a number of similarities between the two (Ramanan et al, 2016). For example, some algae and some bacteria overlap in cell structure, both bacteria and algae lack mitochondria (these are cell energy factories). It also seems that algae and bacteria may have a common ancestor (Echlin and Morris, 1965). None-the-less there is still debate over whether BGA, being a prokaryotic, actually are algae or not.

Let’s come back to our cyanobacteria, the artists out there will instantly know that ‘cyan’ is where the blue springs from; cyanobacteria contain a blue-coloured compound. Just to keep you on your toes though, cyanobacteria also have a green pigment, chlorophyll, and, it’s chlorophyll that absorbs light for energy production for algae.

Enough of the psychology… ;-)

What about the eukaryotic bunch?

And a funny ole bunch they are! In terms of their ‘blood line’ (phenology), they don't descend from any one organism. The eukaryotic group that algae belong to is referred to as the Archaeplastida which includes many plants, and a variety of photosynthetic algal species, some of which you might see in fresh and salt water. In this blog, we’re going to focus on our cyanobacteria.

How do you get the algae from the water to the table?

While there are a number of species of cyanobacteria the most commonly used dietary one is Spirulina platensis (SP), which you may see referred to also as BGA, the terms spriulin and BGa can be interchangeable, just to keep the confusion going. In fact, we’ve been indulging in SP since Aztec days (around the 14th century).

Blue alga is sourced from Arthrospira platensis, also referred to as blue spirulina. Blue spirulina contains blue pigments called phycocyanin (PC) and non-PC compounds at higher levels than spirulina alone. Blue spirulina is produced by extracting the water-soluble phycocyanin and dehydrating it to a powder. It’s these little numbers that appear to have antioxidants which may inhibit compounds involved in the inflammatory processes in the body, for example cyclooxygenase (COX-2), plus blue algae have a load of nutrients.

Blue-ming good for you

It’s important to know that the data on algae, in relation to human consumption, is really quite sparse. As algae begins to sure up its place as a bio fuel, you’ll likely see it become more and more fashionable in food also given both products spring from the one source; it tends to be economical to use a product in a number of ways.

BGA are reported to be antiviral, antitumor, antibacterial, antioxidant, anti-inflammatory and they’re said to have a beneficial effect on allergy and blood lipids (Ku et al, 2013). Nutritionally they are nutrient-diverse and dense, containing those lovely essential fatty acids our body can’t produce itself, chlorophyll, and a wide array of nutrients. If you’re in need of a non-animal-based protein then BGA could be just the thing with 57g of protein per 100g. Algae can be a great source of calcium with around 120mg of calcium per 100g, (FDA), and also a great source of iron and potassium.

B12 and spirulina

Did I say algae are complex? Well, while spirulina can be a source of B12 (cobalamin), the type of algae and how the end product is produced can greatly influence the final amount of B12 and its bioavailability. It seems that cyanobacteria largely produce a form of B12 referred to as pseudocobalamin, a form of B12 with an enormously lowered bioavailability due to a significantly reduced ability to bind with factors in our gut which switch on B12 uptake. But… no, no, this is a good but, some species of algae appear to overcome this by accessing certain compounds (just for the techo’s out there it’s 5,6-dimethylbenzimidazole or DMB for short) which aid conversion of the pseudocobalamin to bioavailable B12. Where you source your spirulina from is very important, opt for quality brands that you can trust to source the best algae!

Consider dose!

Now that sounds awesome but think about this; we looked at a popular algae product’s nutrition label, one serving is 3g, six tablets, and provides roughly 300mg of calcium per 100g. If you were looking to add an extra 150mg of calcium to your diet from using algae (so that is half of the 100g figure, just to make it easy and illustrate the point), you would need to consume 16.6 serves, a whopping 100 tablets. By weight spirulina is very light and hence the dose you need to get ‘high’ levels of a nutrient can be high too.

Spirulina is often used as a supplement, perhaps the ideal way to view spirulina and its nutritional benefits is to incorporate it into your diet so that it’s one a variety of foods contributing to your overall daily intake of nutrients. After all it’s not just about the quantity of nutrients but the diversity of nutrients and other compounds we get in our diet… and enjoyment.

Vegan debate

I’m going out on a limb here to open the debate around the consumption of algae (or yeasts or even bacteria such as probiotics) and veganism. If you trawl through the vegan societies online most will not reference algae as a source of B12 (which tends to be one of the more challenging nutrients to gain in a vegan diet), they will instead refer to non-animal based fortified products, cereals for example, or vegan B12 supplements. If you review the debate posts you’ll see a range of fore and against views, some vegans arguing that algae, yeasts and bacteria don’t have central nervous systems and the like and hence don’t feel pain and are perfectly fine as inclusions in a vegan diet, like plants. Others argue that as they are a ‘living’ organism, they are not okay to consume. To consume or not to consume is up to the individual, perhaps the choice is another part of the ‘vegetarian continuum’ and just where that line in the sand is, is up to the individual, it is all utilitarian in the end.

In the end…

Algae has its place in human nutrition, they are vital to a healthy ecosystem and may be part of the future fuels we use to walk more softly on the earth. In days ahead the issue of food security is likely to grow, sourcing sustainable, viable, low footprint foods is going to be an economic industry of its own. And, did you know that algae produce around half of the oxygen on our beautiful planet? Sounds like a sustainable option to me.

Author

Leanne Cooper, Founder and Director of Well College Global.

How client-led coaching has improved my clinical nutrition

Thu, 06 Apr 2023 00:30:48 GMT

In honesty I felt like I had a pretty good handle on how to work with behaviour change, how to be client-led, and how to work effectively with clients; after all I had a double major in psychology and education along with post graduate quals in nutrition and higher learning, but I have to tell you I was off the mark.

In short, the ICF-accredited coach training I undertook with Well College Global challenged me more than any other clinical training I had undertaken, it changed me personally too. I was asked ‘can you give up the need to be the expert?’ And looking inside I realised only then that I wasn’t wholly client-led.

Most of us come to allied or primary health care with a deep need to want to help others, and I personally believe many of us have an intuitive alignment with healing. Often as we embark on our studies, we bring with us a readiness to dig deep, to research, study, be informed, to be stewards of natural health, and to give our best to our clients. However, true healing I feel is often a journey inwards. As practitioners we might ‘shine the light on’ and ‘walk alongside’ clients for part of the distance, but the full journey is the individuals.

If you’ve studied yoga or Ayurveda you may be familiar with the Bhagavad Gita which reminds us to let go of our attachment to outcomes. It says for us to be of service to others we must be the best we can be so we can give our absolute best to each individual. Our thoughts and actions we have influence over, beyond this we will need to let go and release attachment.

Coach mirrors this philosophy; as I moved through the course I began to realise that I had been so attached to client outcomes, this is where frustration and other feelings can arise. Here’s a short example I’d love to share. I felt mortally upset at the passing of a dear friend who in fact survived years longer than the timeline she was given. I so clearly recall whispering to her weeks before her death ‘I am so sorry I couldn’t save you’ and sitting in my car afterwards for 20 minutes in a wash of tears, guilt and disappointment. I see now it wasn’t for me to rescue my dear friend, she was taking every piece of information she could and actioning it with zeal, and she was grateful to herself and to all those who enabled her to live the days as she wished.

THE SIX MOST POWERFUL KNOWINGS I GAINED FROM ADDING A COACHING QUALIFICATION

A well-designed and immersive coaching program teaches us that to truly be of service to others it’s ideal to:

Relinquish the need to be heard or seen
Let go of the need to be right or appear knowledgeable
Give up the need to save or rescue others
Recognise when we are doing the heavy lifting for clients
Let go of expectation and judgement
Hold the space and silence for clients and meet them right where they are

In embracing these states of being we are able be in the moment and attuned, and as my coach says we can ‘coach the person and not the problem’ because if we do this well they will find or recognise the tools and processes they require to resolve or solve the challenges they face.

A coaching program will explore areas such as:

Ethical practice and coaching mindset
How to develop a partnership steeped in trust and safety
How to evoke awareness of thoughts, values, needs, wants, beliefs and behaviours
How to authentically partner with clients to facilitate growth

Are you wondering what this looks like in practice? It acts as a framework for each session, where every session is focused with a clear direction the client has been a stakeholder in. It enables you to move between coach - mentor – practitioner so you can invite introspection as well as provide guidance in a manner that keeps the client an active partner in the healing process.

It is incredibly powerful, to witness a client connect to a deep realisation, often they will say ‘that’s a great question’ or ‘I’ve never thought about it that way’ and as you hold the space for them you will be gifted the witnessing of their clear vision forward. In your coaching program you are able to work on connecting to the subtle energy shifts in clients and it’s in these moments, when clients connect to themselves as the person most able to care for them, that magic happens and transformation takes place.

WHY DOES ANY OF THIS MATTER?

Many health care professionals today are finding ways to move beyond the paradigm of ‘medication before healing’. If we are to be successful in moving toward true healing from natural law position, one that places the client/patient first, then health literacy will be central to the process.

Placing clients in the ‘driver’s seat’ is a concept that is liberally used today across many regions, and while the intention is positive, few if any express what this looks like. Many regions recommend that practitioners encourage clients to focus on ‘non-medical aspects’ rather than the medical aspects of their health concern. Essentially this appears to suggest the general public are not able to process their health challenges, or the complexity of them. I wonder who is best placed to tell others where their responsibility for their health begins and ends? Surely this resides within most of us?

WHAT SORT OF COACHING QUALIFICATION SHOULD I LOOK FOR?

I understand there is a sense that anyone can be a ‘health coach’ and this can appear to dilute the credibility. However, setting aside the importance of enabling the community to be informed, there are some coaching modalities that are increasingly welcomed into many settings. For example, we are seeing a growth in dedicated ‘wellbeing managers’ in construction, mining, banking and broadly across the corporate sector. We’ve noted that often a requirement for this role is to hold International Coach Federation (ICF) credentialing. In the pacific we have seen the emergence of a regional peak body, Health Coaches Australia and NZ (HCANZA), who have standards by which training providers can have their training measured against. ICF is the international gold standard in coaching (across all forms of coaching from business, life, leadership, health and beyond). While HCANZA is our regions equivalent for health and wellbeing coaches to demonstrate clear competency and credibility. A program that holds both of these accreditations is ideal as it will enable you to determine which recognition most aligns with your clinical practice and vision.

If this speaks to you and you take up coaching as a mode of connection to your clients, no matter where you study, I truly commend you and wish you well, because you are a conduit between knowledge and real change in our communities.

Author

Words by Leanne Cooper
Founder and Director
Well College Global

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Acrylamide in food: how much do we need to take heed?

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How to find your coaching niche and why it’s important.

What is a coaching niche

Why do I need to define my niche?

How do I know my coaching niche?

Conclusion

Author

April, 26th 2024

Author

Why are nurses turning to integrative health and health coaching?

Why are nurses turning to integrative health and health coaching?

What is a health coach?

What does a nurse health coach do?

Why are nurses turning to health coaching?

Becoming a nurse health coach

How do I choose the right health coaching course?

Where can nurse health coaching take me?

Where to now?

Author

Heavy Metal Detox

What is detoxifcation?

Author

What I wish I had known before my International Coaching Federation exam

How I Prepared For The Exam

What Was The Exam Like?

In Conclusion

Author

Red Light Therapy at Home: How it works and health benefits

​HOW HAVE WE ARRIVED AT RED LIGHT THERAPY?

​WHAT ARE LIGHT WAVES?

HOW DO LIGHTWAVES WORK ON THE BODY?

​HOW DO WE KNOW WHICH LIGHT WAVE WORKS BEST ON WHAT TISSUE?

APPLYING WHAT WE KNOW ABOUT RED LIGHT THERAPY BENEFITS

​WHAT ARE SOME OF THE KNOWN BENEFITS?

RED LIGHT THERAPY AND MOOD

RED LIGHT THERAPY AND COGNITION

WHAT’S THE MESSAGE ABOUT RED LIGHT THERAPY?

Author

Questions to ask before enrolling into a coaching course

#1 - Most asked question – stress

#2 – Assessments

#3 – Credibility

#4 – Support

The main message...

Want to know more? Check out our Bio Optimise® Practitioner Program.
Download an outline.

HOW HAVE WE ARRIVED AT RED LIGHT THERAPY?

WHAT ARE LIGHT WAVES?

HOW DO WE KNOW WHICH LIGHT WAVE WORKS BEST ON WHAT TISSUE?

WHAT ARE SOME OF THE KNOWN BENEFITS?

Bev Whyfon: Bev's Healthy Food

SO, IS COCONUT OIL HEALTHY?

Understanding your algae

Blue… green… blue-green, what’s the difference?

What about the eukaryotic bunch?

How do you get the algae from the water to the table?

Blue-ming good for you

B12 and spirulina

Consider dose!

Vegan debate

In the end…

THE SIX MOST POWERFUL KNOWINGS I GAINED FROM ADDING A COACHING QUALIFICATION

WHY DOES ANY OF THIS MATTER?

WHAT SORT OF COACHING QUALIFICATION SHOULD I LOOK FOR?