Well College Global - Well Blog

Erling Haaland's Biohacking Routine: What the science says!

Mon, 13 Jul 2026 06:48:12 GMT

Explore Erling Haaland’s biohacking routine, from sleep and morning light to ice baths, sauna and red light therapy, and discover what the evidence supports.
Image: Instagram. @erling.haaland

Few footballers attract attention quite like Erling Haaland.
The Norwegian and Manchester City striker is known for his size, speed, strength and exceptional goal-scoring ability. More recently, however, interest has shifted from what Haaland does during a match to what he does between matches.
Searches and media stories about Erling Haaland’s diet, sleep routine, recovery methods and biohacking habits have increased as fans attempt to understand what supports his remarkable physical performance.
His reported routine includes morning light exposure, carefully protected sleep, massage, mobility work, ice baths, sauna, red light therapy and a whole-food diet. He has also experimented with raw milk, organ meats, blue-light-blocking glasses and mouth taping.
But are these strategies scientifically supported, and should the average person attempt to copy them?
The answer is more nuanced than a list of “health hacks” might suggest.

Is Erling Haaland a biohacker?

Haaland has openly discussed his interest in routines intended to support his health, recovery and performance. In his own Day in the Life of a Pro Footballer video, he shared parts of his diet and recovery routine, including soft-tissue therapy, red light exposure, an ice bath and sauna.
Media coverage has consequently described him as a “biohacker”. However, much of what Haaland does isn’t particularly extreme.
His routine is largely based around several well-established foundations:

Consistent, adequate sleep
Regular exposure to daylight
Whole foods and sufficient energy
Physical training
Mobility and soft-tissue work
Planned recovery
Repetition and consistency

This reflects an important principle within the Bio Optimise® approach taught by Well College Global: Health optimisation doesn’t have to mean chasing every new device, supplement or wellness trend.
It begins by understanding the body’s fundamental needs and applying appropriate, evidence-informed strategies consistently.

1. Sleep may be Haaland’s most important performance strategy

Haaland has repeatedly described sleep as one of the most important parts of his routine.
This is one area in which the evidence is particularly strong.
Athletes are vulnerable to sleep disruption due to early training sessions, late matches, travel, physical discomfort and psychological pressure. Research suggests that insufficient sleep can affect reaction time, decision-making, mood, recovery and aspects of physical performance.
A 2026 (Fink, A and Bowen, M) systematic review examining sleep and circadian rhythms in young adult athletes found that extending sleep may support both athletic performance and mental health.
The lesson here isn’t that everyone needs to copy Haaland’s exact bedtime or sleep for a prescribed number of hours. Sleep needs vary between people.
The transferable lesson is that sleep should be treated as part of a performance and health programme rather than something fitted in after everything else is complete.
Useful sleep foundations include:

Keeping broadly consistent sleep and waking times
Allowing sufficient opportunity for sleep
Reducing stimulating activity close to bedtime
Creating a dark, quiet and comfortable sleep environment
Addressing persistent snoring, insomnia or daytime fatigue professionally

No expensive device can compensate fully for chronically insufficient sleep.

2. Morning light and circadian health

Haaland has spoken about going outside in the morning and exposing himself to natural light.
This practice is consistent with our understanding of circadian biology.
Light is one of the strongest environmental signals affecting the body’s internal clock. Morning light tends to help anchor the sleep–wake cycle, while bright light late at night can delay circadian timing in some people.
Research has associated greater morning and daytime light exposure with longer sleep duration and improved sleep timing. A 2025 (de Menzezes-Junior et al) study also highlighted the potential role of morning sunlight in circadian alignment and sleep health.
This doesn’t mean staring directly at the sun, which can damage the eyes.
It can be as simple as going outdoors after waking, having breakfast near natural light or taking a morning walk.
This is a good example of low-cost health optimisation. It works with normal human physiology and requires no specialist equipment.

3. Ice baths and cold-water immersion

Cold-water immersion is common in professional sport, and Haaland reportedly uses ice baths regularly as part of his recovery routine.
The evidence suggests that cold-water immersion can help reduce perceived muscle soreness and may support short-term recovery following strenuous exercise. Systematic reviews have found benefits for soreness and some measures of recovery when compared with passive rest.
However, the context matters.
Reducing soreness isn’t automatically the same as improving long-term adaptation. Frequent cold immersion immediately after resistance training may not be desirable when maximising muscle growth is the primary goal.
Cold exposure also isn’t appropriate for everyone. People with cardiovascular conditions, poor circulation, reduced cold tolerance or certain medical conditions should seek professional advice before using extreme cold.
The takeaway isn’t that everyone needs an ice bath. It’s that recovery strategies should be matched to the individual’s goals, training load, health and tolerance.
(2022, Morre, et al. 2022, Bleakley et al. 2024, Pinero, A, et al. 2018, Ikaheimo, T).

4. Sauna and heat exposure

Haaland’s routine has also been reported to include sauna use, often alongside cold-water immersion.
Heat exposure can influence circulation, body temperature regulation and cardiovascular responses. Sauna may also be experienced as relaxing, which can indirectly support recovery.
However, evidence surrounding sauna specifically as an immediate post-exercise recovery technique remains less conclusive than many online claims suggest. A recent systematic review found that the effects of post-exercise heat exposure on acute recovery and training adaptation aren’t yet fully understood.
Sauna may be a useful component of an individualised routine, but more isn’t necessarily better.
Hydration, temperature, duration, health status and heat tolerance all matter.

5. Red light therapy and photobiomodulation

Haaland has been shown using a large red light device at home.
Red and near-infrared light used therapeutically is commonly described as photobiomodulation. It’s being studied in relation to pain, inflammation, muscle recovery, tissue function and exercise performance.
Some reviews report potentially positive effects, while others have found inconsistent results or no meaningful improvement in certain athletic outcomes. Differences in wavelength, dose, timing, treatment area and device quality make the research difficult to compare.
One point is particularly important: Red light doesn’t generate vitamin D in the skin. Vitamin D synthesis is stimulated primarily by ultraviolet B radiation, not red or near-infrared light.
This illustrates why health optimisation education matters. A technology may have interesting applications, but its mechanisms and limitations should be understood correctly.

Want to know more? Check out our module Understanding Photobiomodulation.
A full list or research is also included in the module.

The real lesson from Erling Haaland’s routine

It’s tempting to look for one unusual practice that explains elite performance.
Was it the ice bath? The red light panel? The organ meat? The orange glasses?
The more likely explanation is less exciting but far more useful.

Just five of Haalands routines, five that Well College explains in the Bio Optimised® Life Programme.
Haaland appears to approach recovery with the same seriousness that he applies to training. He protects his sleep, pays attention to nutrition, works closely with support professionals and repeats fundamental behaviours consistently.
He also has access to elite coaches, sports scientists, medical practitioners, physiotherapists, specialist facilities and extensive performance data.
That context can’t be separated from the methods themselves.
A practice that is useful for an elite athlete completing repeated high-intensity matches may be unnecessary, unsuitable or even risky for someone with different goals and health circumstances.

From biohacking to Bio Optimise®

At Well College Global, we prefer the concept of bio optimising to the idea that the human body must be “hacked”.
Bio optimising involves learning how lifestyle, environment, sleep, light, movement, nutrition, stress, recovery and technology can influence human wellbeing.
It also means asking better questions:

What does the evidence actually show?
Is the intervention appropriate for this person?
What are the possible risks or contraindications?
Is the strategy addressing a genuine need?
Are the health foundations already in place?
Does the potential benefit justify the cost and effort?

The Bio Optimise® Life Programme course from Well College Global explores areas including circadian health, sleep optimisation, red light, heat and cold exposure, breathwork, recovery, wearables, low-tox living, the gut microbiome and healthy ageing.
Rather than simply following celebrity routines or online trends, learners develop the knowledge to examine emerging health optimisation strategies more critically and apply them within an appropriate professional scope.

Learn more about evidence-informed health optimisation

Explore the Bio Optimise® Life Programme from Well College Global and develop a practical understanding of sleep, circadian health, recovery, light, temperature, environmental health, technology and emerging wellness strategies.

EXLPORE THE BIO OPTIMISED LIFE PROGRAMME HERE

REFERENCES
Bleakley, C., McDonough, S., Gardner, E., Baxter, G. D., Hopkins, J. T., & Davison, G. W. (2022). Cold-water immersion for preventing and treating muscle soreness after exercise. Cochrane Database of Systematic Reviews, Issue 3, CD008262. https://doi.org/10.1002/14651858.CD008262.pub2
de Menezes-Júnior, L. A. A., Sabião, T. da S., Carraro, J. C. C., Machado-Coelho, G. L. L., & Meireles, A. L. (2025). The role of sunlight in sleep regulation: Analysis of morning, evening and late exposure. BMC Public Health, 25, 3362. https://doi.org/10.1186/s12889-025-24618-8
Fink, A. M., & Bowen, M. E. (2026). Circadian rhythm and sleep disturbances in young adult athletes: A systematic review. Clocks & Sleep, 8(1), Article 10. https://doi.org/10.3390/clockssleep8010010
Ikäheimo, T. M. (2018). Cardiovascular diseases, cold exposure and exercise. Temperature, 5(2), 123–146. https://doi.org/10.1080/23328940.2017.1414014
Moore, E., Fuller, J. T., Buckley, J. D., Saunders, S., Halson, S. L., Broatch, J., & Bellenger, C. R. (2022). Impact of cold-water immersion compared with passive recovery following a single bout of strenuous exercise on athletic performance in physically active participants: A systematic review with meta-analysis and meta-regression. Sports Medicine, 52, 1667–1688. https://doi.org/10.1007/s40279-022-01644-9
Piñero, A., et al. (2024). Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of post-exercise cold-water immersion on resistance-training-induced hypertrophy. European Journal of Sport Science. https://doi.org/10.1002/ejsc.12122

This article is for educational purposes and doesn’t provide medical advice. Well College Global isn’t affiliated with or endorsed by Erling Haaland, Manchester City Football Club or the Norway national football team.

What kind of health optimiser are you?

Fri, 10 Jul 2026 02:15:11 GMT

How to choose your next wellness step based on what your body is asking for
If you’ve taken the Wellness Quiz, you’ve already explored a few of the biggest conversations happening in modern wellbeing: body clocks, red light therapy, microplastics, low-tox living, movement snacks, sleep, recovery and healthy ageing.
And you may have had a few “aha” moments along the way.

Maybe you realised that better sleep starts long before bedtime.
Maybe you were surprised that a red glow isn’t always red light therapy.
Maybe you started thinking more carefully about fragrance, plastics or what you use around food and drink.
Or maybe you simply noticed that your body has been giving you clues for a while.
That’s where health optimisation begins.
Not with doing everything.
Not with chasing every trend.
Not with turning your life into a full-time wellness project.
It begins with understanding what your body is asking for, then choosing the next step that makes the most sense.

Health optimisation doesn't have to be extreme

When people hear the words health optimisation, they often think of the extreme end of wellness: full-body scans, cold plunges, continuous glucose monitors, biological age testing, red light beds, wearable trackers, supplement stacks and longevity clinics.
Those tools may have a place, but they’re not the whole story.
Health optimisation can also be beautifully simple.
It can be getting outside in the morning so your body receives a clearer light signal.
It can be dimming lights in the evening so your nervous system starts to wind down.
It can be doing short movement bursts across the day instead of waiting for the perfect workout.
It can be swapping one fragranced product, changing one plastic habit, or learning how to use a wellness device properly before investing in one.
The real skill is not doing more.
It’s choosing better.
So, what kind of health optimiser are you?

1. The rhythm resetter

You’re drawn to sleep, energy, morning routines and feeling more in sync.

You may notice that your mornings feel flat, your evenings feel wired, or your sleep feels less predictable than it used to. You might wake tired, rely on caffeine to get going, or feel like your body has forgotten when to feel alert and when to rest.

For you, the starting point is your body clock.

Your body runs on a 24-hour rhythm shaped by light, darkness, meals, movement, caffeine, screens and sleep timing. A few simple cues can make a real difference.

Start with:

Morning natural light
A calmer evening routine
Dimmer lighting at night
Consistent wake and sleep times
Noticing when caffeine affects your rhythm

Your next step isn’t necessarily a new supplement or device. It may be helping your body understand the difference between day and night again.

2. The low-tox simplifier

You’re curious about reducing everyday exposures, but you don’t want fear or overwhelm.
You may have started noticing fragrance, plastics, receipts, personal care products, candles, sprays, food packaging or what happens when plastic meets heat.

For you, the starting point is simplicity.

Low-tox living doesn’t mean throwing everything out. It doesn’t mean making perfect choices. It doesn’t mean being scared of your home, your skincare or your kitchen.

It means making small, sensible swaps over time.

Start with:

Going fragrance-free with one body product
Reducing scented room sprays or candles
Avoiding storing receipts in your handbag
Using glass or ceramic instead of heating food in plastic
Trying loose-leaf tea or replacing scratched plastic chopping boards

Your next step is reducing what you can, without turning wellness into another source of stress.

3. The recovery optimiser

You’re interested in energy, resilience, movement, stress recovery and how your body bounces back.
You might be curious about wearables, infrared sauna, red light therapy, movement snacks, sleep scores, heart rate variability or recovery routines.
For you, the starting point is learning how recovery really works.
Recovery is not just what happens after exercise. It’s what happens after stress, poor sleep, long workdays, emotional load, travel, screen time and busy seasons of life.
And it doesn’t always require a complicated protocol.
Start with:

Short movement bursts during the day
Better sleep consistency
A wind-down routine
Gentle recovery practices
Using wearable data as a guide, not a grade

Your next step is learning how to support your body’s capacity to adapt, recover and feel steady again.

4. The glow seeker

You’re interested in skin, healthy ageing, beauty tech and feeling brighter.
You may be curious about red light therapy, collagen support, skin texture, skin glow, or why your skin feels more reactive, dull or tired than it used to.
For you, the starting point is understanding that skin is not separate from the rest of the body.
Sleep, stress, recovery, nourishment, hormones, light exposure and everyday inflammation all play a role in how skin looks and feels.
Red light therapy can be one interesting tool in this space, but it helps to understand what you’re using. A red-coloured glow is not automatically therapeutic red light. Device quality, wavelengths, distance, timing and consistency all matter.
Start with:

Better sleep cues
Gentle movement and recovery
Understanding red light versus near-infrared light
Supporting skin from the inside and outside
Choosing beauty tech with more confidence

Your next step is learning what actually supports skin health, not just what looks impressive online.

5. The curious Bio-Optimiser

You’re fascinated by the whole space.
You want to understand red light, sleep, low-tox living, recovery, microplastics, wearables, hydrogen water, sauna, cold exposure and all the other wellness tools being talked about.
But you don’t want hype.
You want to know what’s useful, what’s emerging, what’s overstated and what actually makes sense for everyday life.
For you, the starting point is education.
Health optimisation is not about collecting trends. It’s about understanding the body well enough to make informed choices.
Start with:

Learning the foundations first
Understanding the difference between tools and trends
Looking at what is practical, safe and repeatable
Asking what problem a tool is actually trying to solve
Choosing strategies that match your body, lifestyle and goals

Your next step is going deeper into the science and practical application of health optimisation.

You may be more than one type

Most people are not just one kind of health optimiser.

You might be a rhythm resetter and a glow seeker.
You might be a low-tox simplifier with a growing interest in recovery tools.
You might be curious about everything, but know you need to start with sleep.

That’s okay.

The point is not to label yourself.

The point is to find your starting point.

Health optimisation works best when it feels relevant, realistic and supportive. The more clearly you understand your body, the easier it becomes to choose what’s worth your time.

Want to explore this properlly?

If this way of thinking has sparked your curiosity, our free Bio Optimise sampler course is a simple next step.
You’ll get a feel for how we teach health optimisation at Well College Global: practical, evidence-informed and designed to help you cut through the noise.
You’ll start to see how light, sleep, recovery, low-tox living, wellness tech and everyday habits fit together — not as random trends, but as part of a bigger picture of health and wellbeing.
Because the goal isn’t to do everything.
It’s to understand your body, make confident choices and support your wellbeing in a way that feels realistic, safe and sustainable.
Try the free Bio Optimise sampler course and start exploring health optimisation with more confidence.
And you haven't already - try our wellness quiz here.

Are traditional workplace health and wellness programs failing?

Fri, 08 May 2026 00:55:10 GMT

For years, workplace wellness programs have often been treated as little more than an employee “perk.”

I have a 20+ year career in government and corporate work. To support my wellness, I have seen:

Free fruit bowls.
Discounted gym memberships.
A mindfulness app subscription.
An annual wellness webinar.
Fact sheets... many many many fact sheets.
Personality tests (aimed at exploring skills to be shared across teams).
Annual team building days.
"How manage your inbox" workshops.....

Did it help my stress, my sleepless nights ... that's very much debatable.

While well-intentioned, many traditional corporate wellness programs have struggled to create meaningful long-term change. In fact, research and industry leaders are increasingly questioning whether reactive, surface-level wellness initiatives are enough to address the growing challenges of burnout, stress, disengagement, poor mental health and declining workplace performance.
According to a recent article published by Entrepreneur Magazine, organisations are now beginning to shift away from viewing wellness as an optional benefit and toward integrating wellbeing into core business strategy.
And there’s a reason for that.

The Problem With Traditional Wellness Programs
Many traditional wellness initiatives fail because they focus on isolated interventions rather than the bigger picture of human health and performance.

A lunchtime yoga class cannot offset chronic stress, poor sleep, ultra-processed diets, constant digital overload, sedentary behaviour, lack of recovery, workplace disconnection and nervous system dysregulation.

Modern wellbeing is far more complex.

Today’s employees are facing:

chronic stress and burnout
cognitive overload and digital fatigue
poor sleep quality
emotional exhaustion
rising rates of anxiety
declining physical activity
increasing metabolic health concerns
workplace disengagement

This is why many organisations are now moving toward preventative and proactive wellness models that focus on long-term human optimisation rather than short-term perks.

The Rise of Preventative Wellness and Human Optimisation
One of the biggest shifts occurring globally is the movement toward preventative health and performance optimisation.

Instead of waiting until employees are exhausted, unwell or burnt out, forward-thinking organisations are investing in strategies that support resilience, recovery, energy, cognitive performance and overall wellbeing before problems escalate.

This includes areas such as:

sleep optimisation
stress resilience
nervous system regulation
movement and recovery
environmental wellness
nutrition and metabolic health
emotional wellbeing
mindfulness and behaviour change
brain health optimisation

Brain health optimisation in particular is becoming a major focus area within modern wellness spaces. Businesses are increasingly recognising that cognitive performance, focus, emotional regulation, creativity and decision-making capacity are deeply connected to lifestyle and wellbeing factors.

The future workplace is not simply asking: “How do we reduce sick days?”
It is asking: “How do we help humans perform, think, recover and function better?”

The Future of Wellness Is Preventative

The global wellness industry is shifting rapidly.
Businesses, gyms, resorts, retreats, health professionals and wellness brands are increasingly seeking practitioners who understand both modern wellness science and the human side of behaviour, motivation and sustainable change.
Preventative wellness is no longer a niche concept.
It is becoming the future of health, performance and workplace wellbeing.
And as organisations continue looking for ways to improve resilience, performance, culture and long-term wellbeing, the need for highly trained holistic wellness practitioners will only continue to grow.

The question is no longer whether holistic wellness and optimisation matter.
It’s whether you are prepared for where the industry is heading.
Learn more about the Bio Optimise® Holistic Wellness Practitioner Program.

Author

Michele Cooper

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.

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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]
Download choosing_a_college_checklist.pdf

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.

Well College Global - Well Blog

Erling Haaland's Biohacking Routine: What the science says!

Is Erling Haaland a biohacker?

1. Sleep may be Haaland’s most important performance strategy

2. Morning light and circadian health

3. Ice baths and cold-water immersion

4. Sauna and heat exposure

5. Red light therapy and photobiomodulation

​The real lesson from Erling Haaland’s routine

From biohacking to Bio Optimise®

Learn more about evidence-informed health optimisation

What kind of health optimiser are you?

Health optimisation doesn't have to be extreme

1. The rhythm resetter

2. The low-tox simplifier

3. The recovery optimiser

4. The glow seeker

5. The curious Bio-Optimiser

You may be more than one type

Want to explore this properlly?

Are traditional workplace health and wellness programs failing?

Author

Ozempic, Mounjaro = GLP1 medications

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

Reference list:

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

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

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Key benefits of group coaching

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Group coaching example

Group coaching tips

Group coaching models

Create your program

Final message

References

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Why do I need to define my niche?

How do I know my coaching niche?

Conclusion

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April, 26th 2024

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Why are nurses turning to integrative health and health coaching?

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What does a nurse health coach do?

Why are nurses turning to health coaching?

Becoming a nurse health coach

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Where can nurse health coaching take me?

Where to now?

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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