What's the "Right Body Type"?
If I had a dollar for every time I heard one of my clients say “my friend did Keto and lost heaps of weight, but it’s not working for me – why?” or “I heard fasting was great for losing weight, but I just feel so tired all the time – what am I doing wrong?” – I’d be able to retire! Diets like Paleo, Atkins, vegan, Zone etc. can work – but for the right body type. What’s the “right body type” I hear you ask? Well I can tell you – but first let me tell you a little bit about the science, without boring you too much!
I’ve just spent the last two months becoming an accredited PH360 Health Coach – and I’m pretty excited about how I can help my clients better understand themselves and reach their goals. PH360 is an amazing program that looks at thousands of pieces of information, based on a questionnaire and your body measurements, to work out your specific genetic profile. Using this genetic profile, I can help you understand what’s the best time of day for you to work out, sleep or eat, what type of exercise will get you results and yes – if that Keto diet is going to help you lose weight and ultimately make you more healthy.
That’s a really simplified explanation! There is so much science and fancy words like Epigenetics and algorithms that go into the PH360 program but what you need to know is - I’m here to translate the science, help you understand it and make it work for you. The program focuses on customisation for each person and it can be overwhelming at first to take it all in – but I’ll help you take those baby steps, or big steps if you’re up for it, to make the recommended lifestyle changes.
Another simple way to look at different body types is to look at different types of dog breeds. My gorgeous girl Kira is a four year old Husky/German Shepherd cross. She has loads of energy and requires plenty of exercise. If I don’t take her for a long walk (and I mean a couple of hours) she can drive me crazy with her pent up energy. She can also eat just about anything and still keep her slender, lean body shape. My partners’ 11 year old Labradors (Coco and Sam) on the other hand don’t require as much exercise as Kira, a nice on-lead 30 minute walk is enough for them. She also has to be very careful with what and how much she feeds them as they can put on weight very easily (I still don’t know how she can resist their cute faces when we’re eating). When we take our dogs for a walk together, Kira is running up and down the track, urging us to keep up with her. Coco and Sam are usually walking alongside us, but Sam will always be looking in the bush for any leftover food that hiker’s may have dropped. My point is, even dogs have different exercise and nutritional needs and as their owners – we have to take responsibility for ensuring they get what they need to stay fit and healthy, not what they want (Coco and Sam, I’m talking to you!)
Back to my PH360 training - I know one of the changes for my particular genetic profile was that I needed to give up coffee. I just about fell off my chair at the thought of not having my morning coffee – how would I survive?! I’ll confess that change hasn’t happened yet – but I’ve taken on board many other recommendations. Some were easy and some were a sacrifice I’ll admit, some are still on my to do list (like coffee!) but I can feel the difference already. One of the biggest things I learned is that you can teach an old dog new tricks! While I have over 25 years of experience in the health and fitness industry, I have adapted my own workout routines. A key change is I no longer lift heavy weights. What works for my genetic profile is lifting lighter weights with a greater intensity and with more repetitions. Why did I make this change? Because my joints can’t handle the heavy weights. I still give my muscles a good workout with the lighter weights, but there isn’t the heavy load on my joints to cause wear and tear.
My partner was my guinea pig client for my accreditation assessment. I helped her work through what her genetic profile meant for the food she should eat, the exercise that works best for her, when is the best time of day to exercise, how often, how much sleep she should be getting, her ideal work environment etc. It was an eye opener for her – some aspects of her profile were a light bulb moment, some didn’t make sense straight away and some things she was very excited to learn – like that burpees don’t work for her 😊 She’s still a work in progress but is taking those baby steps to make the recommended changes – starting with her meal planning. She loves her meat (she’s a typical meat and three vege Kiwi) and found it really difficult to include some vegetarian meals in her week which included enough plant-based protein to replace the meat she needed to reduce. Once we looked at why some foods were excluded from her food list, what alternative plant based protein she could include and what time of day she should have what macros (she suits no or low carbs for dinner) she was able to develop a meal plan that worked for her.
Now my partner and I are different genetic profiles – which can be a challenge for planning our meals together. I need to eat about six meals a day, while she is on 3-4 meals. We also have different macro needs (carbs, fat, protein) and we both have food intolerances (wheat, dairy, eggs). One of the easiest meals to make that fits both our dietary needs is a stir-fry. This week I’m sharing our favourite recipe for Peppered Pork Stir-fry. I can’t take credit for this recipe as it’s from the Fast 800 Recipe Book (which is one of my most used cookbooks in my kitchen) but stir-fry’s are so easily customised for individual needs. The protein (in this case pork but could be chicken, beef or tofu), can be served up based on our different needs, I usually have brown rice with mine while my partner doesn’t have any if we’re having it for dinner and we can put the veges in that we like (and leave out the ones we don’t).
This is a common problem I hear from my clients who have families or a partner – “how do I cook so that I eat healthy, but my family/partner doesn’t want to eat what I am.” Make adaptable meals – like stir-fry’s. If you’re a meat and three vege family – then cook oven baked chicken breast (put some yummy herbs and spices on yours) and only serve up your recommended protein size, include lots of colourful veges either steamed, oven roasted or stir-fried and if you’re having carbs then a baked or boiled potato. You can also make your own, healthier, takeaways – fish and chips, hamburgers, curry. There are lots of healthy recipes out there (and I’ll be sharing some of my favourites, so watch this space). If you’re lucky, the family won’t realise you’re improving their eating habits as well 😊
So back to your question – “what’s the right body type?”. The answer - contact me to do your PH360 assessment and let me blow your mind.