Preserving and improving your physical and metabolic health to their highest potential

My practice is based on the principles of Lifestyle Medicine.

I received my Wellness and Nutrition Certification from Harvard University and their Lifestyle and Wellness Coaching program. Lifestyle medicine has become a powerful tool in the fight against chronic diseases which have been surging in recent years. It is estimated that 80% of chronic diseases can be addressed by lifestyle changes. Throughout my education, I became equipped with the knowledge and practical skills to help wellness clients to make informed lifestyle changes tailored to their needs and guide them on their journey to holistic health.

There are SIX pillars of Lifestyle Medicine. Each pillar is designated to help people to reach their optimal state of health.  Pillars are listed below and the order of how they may be organized will depend on your needs and interest. These pillars are evidence-based and there is extensive research available to back up each of them.

So, let’s dive in!

Physical Activity. Physical inactivity and lack of exercise have been closely related to decreased health, development of chronic disease and lower life expectancy. I offer expert guidance and knowledge so you can become more active. By working with me, exercising and becoming physically active, you will improve the amount of muscle in your body, your strength, flexibility, balance and endurance and you will lose unnecessary weight. My expertise is evidence-based, and my guidance will be tailored to your needs and abilities. I will also make your journey exciting and rewarding.

Nutrition. American Medical Association and American Heart Association have found that dietary factors are the number one cause of chronic disease. Chronic consumption of ultra-processed foods, saturated fats and sugar is widespread. In the other hand, consumption of healthy protein, fiber and whole foods is still behind the suggested guidelines. I have the knowledge and skills for providing evidence-based nutritional guidance, dietary suggestions and meal suggestions. By attending my program, you will be able to make better dietary choices, improve your health, lose unnecessary weight, regain your energy and gain muscle.

Restorative Sleep. Do you know that sleep is something what most people skimp the most? Adults should be getting between 7 to 9 hours of good quality sleep a night. Restorative sleep is not only necessary for our physical recovery but also for cognitive and emotional health. Some evidence indicates that problems with sleeping may later contribute to developing Alzheimer’s disease. Sleep deprived people are prone to developing diabetes, cardiovascular diseases, dementia and cancer. By working with me I can help you to optimize your sleep and help you to develop all necessary tools and protocol for your restorative sleep.

Stress resilience. It is not possible to avoid stress in life and when it affects us occasionally it may be harmless. However, the problems start when stress becomes chronic. It may lead to difficulties with sleeping, hormonal imbalances (especially the cortisol), poor dietary choices and lack of interest in physical activity. Many times, simple tools like mindfulness, breath work, physical activity, journaling and social connections may be the game changers when it comes to coping with stress. I offer evidence-based guidance for effective practices. Let’s work together and change the way how the stress could impact your physical and mental health.

Maintaining social connections. Research shows that limited social connections and loneliness are very common these days across all age groups. Knowing people does not mean connecting with them. Loneliness and feeling isolated can be harmful to our health. Negative results may be compared to not exercising at all or smoking 20 cigarettes a day. By working with me I can help with the awareness and provide advice and help with facilitating solutions.

Limiting or avoiding harmful substances. Women should limit their daily intake to one serving of alcohol per day and man to two. Most people should limit their intake. If you don’t drink, don’t start. Research data has confirmed that there are no health benefits from drinking alcohol. Smoking and using drugs are harmful to our health as well. I am not a counselor, but I can discuss simple ways to help and make someone aware of an ongoing problem. Also, if needed I can help to direct someone to an appropriate professional.