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These five habits work synergistically to restore balance in mind, body and emotions through an integration of five areas or functions as a whole
The Integrative Approach: These five habits work synergistically to restore balance in mind, body, and emotions through an integration of five areas functioning as a whole. They have each been researched to show benefits, some more extensively than others. Many of the methods either directly or indirectly address one of the most wide spread root causes of metabolic dysfunction—insulin resistance—rather than merely managing symptoms. Also they have no side effects unlike all drugs. By healing the gut, supporting natural metabolic rhythms, eating according to your constitution, avoiding toxins, and (optionally) managing stress through Transcendental Meditation, you create the foundation for reversing chronic disease and achieving radiant health.​​​​​​​​​​​​​​​​
1. Gut Health & The GAPS Method
Intestinal permeability (leaky gut) and gut dysbiosis are among the root causes of many chronic health issues. When tight junctions in the intestinal wall break down, toxins, incompletely digested food particles, bacteria fragments, and pesticides enter the bloodstream. This triggers inflammation and, critically, drives insulin resistance—creating a cascade of metabolic problems including hypertension and type 2 diabetes.
Essentially, it is clear that insulin resistance and leaky gut form a vicious cycle: insulin resistance breaks down tight junctions (through glucotoxicity – too much glucose), whilst leaky gut triggers the inflammation that worsens insulin resistance. Each condition feeds the other, making early intervention on both fronts critical.
The GAPS Protocol addresses this through:
– Very low carbohydrate diet: No refined sugar, no grains, low starch
– Healing foods: Meat broth, fermented foods (especially sauerkraut), soaked nuts and seeds
– Zero ultra-processed foods
– Gut wall repair: Nutrients specifically designed to restore intestinal integrity and rebalance the microbiome
The GAPS method starves pathogenic gut bacteria, allowing beneficial bacteria to flourish and the intestinal wall to heal—reversing insulin resistance at its source.
2. Intermittent Fasting
Strategic fasting restores insulin sensitivity through cellular cleaning (autophagy) and metabolic switching.
Recommended protocols:
– One Meal A Day (OMAD): 2-4 times monthly for deep ketosis and aggressive insulin sensitivity restoration
– 18/6 fasting: Twice monthly for enhanced metabolic flexibility
– Benefits: Autophagy triggers cellular repair, reduces inflammation, improves brain function (BDNF production), and fundamentally resets insulin sensitivity
3. Ayurvedic Diet Based on Your Mind-Body Type
Ayurveda provides personalised nutrition based on three constitutional types (doshas): Vata, Pitta, and Kapha. This individualised approach:
– Restores balance specific to your unique constitution
– Reduces Ama (toxins) from incomplete digestion
– Increases Agni (digestive fire) for optimal nutrient absorption
– Prevents disease by addressing imbalances before they manifest
Poor Agni creates Ama even with organic food—distracted eating (TV, phones, rushing) diverts blood flow from the stomach, weakening digestion and creating the plaque implicated in chronic disease.
4. Organic Food
Conventional agriculture’s pesticides and herbicides create chronic low-grade inflammation in the gut and bloodstream. Key concerns:
– Glyphosate (Roundup): The world’s most widely used pesticide, present on nearly every conventional crop
– Antibiotic effects: Many pesticides act as antimicrobials, disrupting gut bacteria balance
– Immune activation: Your body constantly fights these chemical residues, driving inflammation
Organic food provides:
– A toxin-free diet for beneficial gut bacteria
– Reduced gut-based inflammation
– Enhanced soil microbiome diversity, producing more nutrient-dense food
– Protection from pesticide-induced intestinal permeability
– Prevents chronic inflammation that contributes to insulin resistance
5. Transcendental Meditation (TM)
Unlike contemplation, concentration, or mindfulness practices, TM uses a meaningless mantra to allow the mind to effortlessly transcend thinking and experience “restful alertness.”
Practice: Just 20 minutes, twice daily
Benefits backed by 600+ research studies from 100+ universities:
– Mental clarity: Improved focus, decision-making, and creativity
– Metabolic health: Improves insulin sensitivity and glucose regulation
– Stress reduction: Twice as effective as other methods for reducing anxiety and stress
– Physical health: Lowers blood pressure as effectively as diet and exercise, improves cardiovascular health, enhances sleep quality
– Gut-brain axis: Balances the gut microbiome through reduced stress hormones
– Emotional resilience: Reduces depression, PTSD symptoms, and builds inner peace and emotional stability
Easy to learn: Takes approximately one hour with a qualified teacher.
Progress is measured through HOMA-IR testing (ÂŁ149 via Vitall), which precisely tracks insulin resistance levels before and after implementing these habits. Click this link to book a test. Or book a consultation click here, starting with a free 30-minute consultation and, if insulin resistance is probable, a HOMA-IR test and follow-up consultation to assess the right steps to remission.