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Nutrition Assessment

Know what your body needs or has too much of with a consultation with our nutritionist.

Composition Analysis

We assess changes in muscle mass, fat mass, bone density and water retention.

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TRIAL
  • As individuals age, body composition changes, even in the absence of changes in body weight. What usually happens is that muscle mass decreases and fat mass increases. That’s the reason why as we age we experience more health challenges and one of them is insulin resistance and as a consequence poor blood sugar regulation.

To improve insulin resistance we need to build more muscle.
Studies have also compared the insulin-sensitising effect of cardio exercise versus strength exercise and show that when compared minute-to-minute resistance training is superior. This is because resistance training is what helps to increase your muscle mass.

✨ Aim for at least 2 times a week to see the effects! ✨
  • Why are these foods so good for your gut health?

1) Kefir: Kefir is a fermented beverage created from unpasteurized milk and has 5 times the amount of microorganisms and probiotics compared to yogurt.  Consuming kefir can boost the number of helpful gut bacteria, including Bacteroidetes, Lactobacillus, and Lactococcus. All of which are associated with serotonin production, the neurotransmitter responsible for our mood.

( https://link.springer.com/article/10.1007/s10068-015-0179-8)

2) Flax seeds: These contain fibers that are broken down by our gut bacteria into short-chain fatty acids, such as butyrate, that are well known for their protective effects on the gut wall.
Short-chain fatty acids provide energy (food) to the epithelial cells that line the intestine and create a barrier between the “dirty world” of your gut with various food pathogens and the “clean world” of your blood.
Even more impressive than that, butyrate has anti-inflammatory effects and inhibits the secretion of pro-inflammatory molecules that can damage our gut, making it less diverse which hinders the production of serotonin!

(https://pubmed.ncbi.nlm.nih.gov/16225487/)

3) ACV: Apple cider vinegar is produced by fermenting apple juice with yeast to create alcohol, and then bacteria transforms the alcohol into acetic acid. The absence of ultra-filtration ensures that the enzymes, proteins, and bacteria remain present in the vinegar.

4) Fermented foods such as Kimchi and Sauerkraut: Kimchi is a fiery vegetable dish created by fermenting cabbage, radishes, brine, garlic, ginger, chili pepper, and fish sauce. It includes numerous gut-friendly components, which is why it’s not shocking that research has demonstrated its potential to alleviate inflammatory problems like IBS, reduce constipation, and possibly possess anti-cancer characteristics by enhancing colorectal wellness.

(https://doi.org/10.1089/jmf.2013.3083)
  • If you are always training to your max you might be doing more harm than good. 

Most elite athletes adopt the 80/20 rule.

This means 80% of their training is in the light-intensity zones, and around 15% in high-intensity zones, only 5% in extremely high.

Because professional athletes’ training is set up to achieve long-term goals and reach peak performance in years to come.

This works because it gives the body time to adapt.

If you rev the engine every time you leave the driveway without much maintenance how long do you think before that engine going to blow up?

At PH we also use this rule and that is why we always start with the Rebalancing phase.
	
1. Assess where you are.
2. Schedule training
3. Focus on recovery activities as well
4. Only then schedule a few intense workouts this will allow adaptation time!
  • “Scientifically proven” implies that a particular claim, theory, or hypothesis has undergone rigorous scientific testing and analysis, often through multiple studies and experiments, and has consistently shown to be true or effective under the defined conditions of those tests. 

However, it’s important to note that:

1. Scientific knowledge is not static. What is “proven” today may be challenged by new evidence tomorrow. Science advances by building on, refining, or sometimes overturning previous understandings.

2. Not all scientific evidence is of equal quality. The term “scientifically proven” should ideally refer to claims supported by high-quality evidence, such as well-designed randomised controlled trials, systematic reviews, and meta-analyses.

Even with high quality scientific studies we need to be extremely careful with how we interpret that information. 

It’s crucial to understand that correlation does not imply causation. Just because a study suggests a link between “X” food and “Y” disease, it doesn’t necessarily mean “X” causes “Y.”

Similarly, the absence of evidence is not evidence of absence. If research does not definitively show that “X” food benefits “Y” issue, it doesn’t rule out the possibility of “X” being beneficial.

Navigating through scientific findings requires a nuanced understanding of what the data truly represents!
  • Struggling to keep your knees and foot stable during your squat?

Here are some great tips to get it right!

#squats #exercise #biomechanics
  • Training is an incredible tool for enhancing your overall well-being, boosting strength, improving posture, elevating your mental health, and boosting confidence—benefits you can enjoy regardless of changes in body composition. However, for goals centered around fat loss, nutrition plays a pivotal role. Improving your diet doesn’t mean you have to be perfect or obsess over every gram. It’s about making better choices in a few key areas that you can sustain over time. Remember, sticking to the same eating habits without adjustments won’t support your body composition objectives. It’s not about choosing nutrition over training or vice versa; it’s about leveraging both to work harmoniously towards your goals. 🫵🏻💪
  • Insulin is NOT the enemy however it still should be managed, especially if your goal is to lose Fat.
Insulin being elevated does indeed stand in the way of fat loss. It inhibits the action of hormone sensitive lipase (this is the hormone that allows fat to be mobilized and used).

So what can you do?
👉 Meal timing is very important. Eating too late will potentially spike insulin as the body’s ability to metabolise food after 18 decreases causing food to be stored as fat.

👉 Particularly if you suffer from insulin resistance avoid continuous snacking and stick to 3 meals main meals and maybe an additional small meal.

If you feel the need to snack this is a list of foods that barely spike insulin:

1) Cod: This is a weird one but the most interesting one as it also contains protein and protein spike insulin too. Insulin spike with cod is even lower than casein and casein protein is notorious for being the lowest insulin spike.

2) Avocados: Just half an avocado per day can have a massive impact in postprandial glucose

3) Cinnamon added to anything: It can reduce glucose response to 13%-20 %

4) Ghee: It is definitely not a great snack option but it is one of the few foods that has virtually no insulin spike. You you can perhaps make sure you use it as dressing option for your preparation (also good for cooking).

The important thing to remember here is not demonise insulin. It is critical for growth and repair, but also be aware of the steps you can take to keep insulin levels low when possible.
  • At Precision Health we conduct the most advanced health and fitness assessments under one roof.

Here is a brief explanation of what happens when you come to do your full Posture and Movement assessment.

We use the latest Diers 4d performance lab equipment to objectively assess your body from head to toe and build the programme to help you get out of pain and improve your performance.

#posture #diers4d
  • It is true that most of the time supplements don’t works but there is a reason for that.

1) Random selection based on reviews: This is what most people do but can be misleading. If a supplement doesn’t address your specific needs you won’t notice any differences in your wellbeing

2) Poor Quality: the supplement market varies greatly in terms of quality. Not all products are created with equal care and rigor. It’s crucial to get an experienced practitioner to guide you when selecting brands to ensure you are getting high-quality supplements.

3) Overconsumption: taking an excessive number of supplements, even if they are individually beneficial, can overwhelm your liver. This can lead to adverse effects like increased fatigue rather than improved health.

The bottom line?

Get tested to understand your body’s unique needs. Consult with a health professional to choose the right supplements tailored specifically for you.
Personalisation is key to effective supplementation!
As individuals age, body composition changes, even in the absence of changes in body weight. What usually happens is that muscle mass decreases and fat mass increases. That’s the reason why as we age we experience more health challenges and one of them is insulin resistance and as a consequence poor blood sugar regulation.

To improve insulin resistance we need to build more muscle.
Studies have also compared the insulin-sensitising effect of cardio exercise versus strength exercise and show that when compared minute-to-minute resistance training is superior. This is because resistance training is what helps to increase your muscle mass.

✨ Aim for at least 2 times a week to see the effects! ✨
As individuals age, body composition changes, even in the absence of changes in body weight. What usually happens is that muscle mass decreases and fat mass increases. That’s the reason why as we age we experience more health challenges and one of them is insulin resistance and as a consequence poor blood sugar regulation. To improve insulin resistance we need to build more muscle. Studies have also compared the insulin-sensitising effect of cardio exercise versus strength exercise and show that when compared minute-to-minute resistance training is superior. This is because resistance training is what helps to increase your muscle mass. ✨ Aim for at least 2 times a week to see the effects! ✨
15 hours ago
View on Instagram |
1/10
Why are these foods so good for your gut health? 1) Kefir: Kefir is a fermented beverage created from unpasteurized milk and has 5 times the amount of microorganisms and probiotics compared to yogurt. Consuming kefir can boost the number of helpful gut bacteria, including Bacteroidetes, Lactobacillus, and Lactococcus. All of which are associated with serotonin production, the neurotransmitter responsible for our mood. ( https://link.springer.com/article/10.1007/s10068-015-0179-8) 2) Flax seeds: These contain fibers that are broken down by our gut bacteria into short-chain fatty acids, such as butyrate, that are well known for their protective effects on the gut wall. Short-chain fatty acids provide energy (food) to the epithelial cells that line the intestine and create a barrier between the “dirty world” of your gut with various food pathogens and the “clean world” of your blood. Even more impressive than that, butyrate has anti-inflammatory effects and inhibits the secretion of pro-inflammatory molecules that can damage our gut, making it less diverse which hinders the production of serotonin! (https://pubmed.ncbi.nlm.nih.gov/16225487/) 3) ACV: Apple cider vinegar is produced by fermenting apple juice with yeast to create alcohol, and then bacteria transforms the alcohol into acetic acid. The absence of ultra-filtration ensures that the enzymes, proteins, and bacteria remain present in the vinegar. 4) Fermented foods such as Kimchi and Sauerkraut: Kimchi is a fiery vegetable dish created by fermenting cabbage, radishes, brine, garlic, ginger, chili pepper, and fish sauce. It includes numerous gut-friendly components, which is why it’s not shocking that research has demonstrated its potential to alleviate inflammatory problems like IBS, reduce constipation, and possibly possess anti-cancer characteristics by enhancing colorectal wellness. (https://doi.org/10.1089/jmf.2013.3083)
3 days ago
View on Instagram |
2/10
If you are always training to your max you might be doing more harm than good. Most elite athletes adopt the 80/20 rule. This means 80% of their training is in the light-intensity zones, and around 15% in high-intensity zones, only 5% in extremely high. Because professional athletes’ training is set up to achieve long-term goals and reach peak performance in years to come. This works because it gives the body time to adapt. If you rev the engine every time you leave the driveway without much maintenance how long do you think before that engine going to blow up? At PH we also use this rule and that is why we always start with the Rebalancing phase. 1. Assess where you are. 2. Schedule training 3. Focus on recovery activities as well 4. Only then schedule a few intense workouts this will allow adaptation time!
5 days ago
View on Instagram |
3/10
“Scientifically proven” implies that a particular claim, theory, or hypothesis has undergone rigorous scientific testing and analysis, often through multiple studies and experiments, and has consistently shown to be true or effective under the defined conditions of those tests. 

However, it’s important to note that:

1. Scientific knowledge is not static. What is “proven” today may be challenged by new evidence tomorrow. Science advances by building on, refining, or sometimes overturning previous understandings.

2. Not all scientific evidence is of equal quality. The term “scientifically proven” should ideally refer to claims supported by high-quality evidence, such as well-designed randomised controlled trials, systematic reviews, and meta-analyses.

Even with high quality scientific studies we need to be extremely careful with how we interpret that information. 

It’s crucial to understand that correlation does not imply causation. Just because a study suggests a link between “X” food and “Y” disease, it doesn’t necessarily mean “X” causes “Y.”

Similarly, the absence of evidence is not evidence of absence. If research does not definitively show that “X” food benefits “Y” issue, it doesn’t rule out the possibility of “X” being beneficial.

Navigating through scientific findings requires a nuanced understanding of what the data truly represents!
“Scientifically proven” implies that a particular claim, theory, or hypothesis has undergone rigorous scientific testing and analysis, often through multiple studies and experiments, and has consistently shown to be true or effective under the defined conditions of those tests. However, it’s important to note that: 1. Scientific knowledge is not static. What is “proven” today may be challenged by new evidence tomorrow. Science advances by building on, refining, or sometimes overturning previous understandings. 2. Not all scientific evidence is of equal quality. The term “scientifically proven” should ideally refer to claims supported by high-quality evidence, such as well-designed randomised controlled trials, systematic reviews, and meta-analyses. Even with high quality scientific studies we need to be extremely careful with how we interpret that information. It’s crucial to understand that correlation does not imply causation. Just because a study suggests a link between “X” food and “Y” disease, it doesn’t necessarily mean “X” causes “Y.” Similarly, the absence of evidence is not evidence of absence. If research does not definitively show that “X” food benefits “Y” issue, it doesn’t rule out the possibility of “X” being beneficial. Navigating through scientific findings requires a nuanced understanding of what the data truly represents!
1 week ago
View on Instagram |
4/10
Struggling to keep your knees and foot stable during your squat? Here are some great tips to get it right! #squats #exercise #biomechanics
2 weeks ago
View on Instagram |
6/10
Training is an incredible tool for enhancing your overall well-being, boosting strength, improving posture, elevating your mental health, and boosting confidence—benefits you can enjoy regardless of changes in body composition. However, for goals centered around fat loss, nutrition plays a pivotal role. Improving your diet doesn’t mean you have to be perfect or obsess over every gram. It’s about making better choices in a few key areas that you can sustain over time. Remember, sticking to the same eating habits without adjustments won’t support your body composition objectives. It’s not about choosing nutrition over training or vice versa; it’s about leveraging both to work harmoniously towards your goals. 🫵🏻💪
Training is an incredible tool for enhancing your overall well-being, boosting strength, improving posture, elevating your mental health, and boosting confidence—benefits you can enjoy regardless of changes in body composition. However, for goals centered around fat loss, nutrition plays a pivotal role. Improving your diet doesn’t mean you have to be perfect or obsess over every gram. It’s about making better choices in a few key areas that you can sustain over time. Remember, sticking to the same eating habits without adjustments won’t support your body composition objectives. It’s not about choosing nutrition over training or vice versa; it’s about leveraging both to work harmoniously towards your goals. 🫵🏻💪
Training is an incredible tool for enhancing your overall well-being, boosting strength, improving posture, elevating your mental health, and boosting confidence—benefits you can enjoy regardless of changes in body composition. However, for goals centered around fat loss, nutrition plays a pivotal role. Improving your diet doesn’t mean you have to be perfect or obsess over every gram. It’s about making better choices in a few key areas that you can sustain over time. Remember, sticking to the same eating habits without adjustments won’t support your body composition objectives. It’s not about choosing nutrition over training or vice versa; it’s about leveraging both to work harmoniously towards your goals. 🫵🏻💪
Training is an incredible tool for enhancing your overall well-being, boosting strength, improving posture, elevating your mental health, and boosting confidence—benefits you can enjoy regardless of changes in body composition. However, for goals centered around fat loss, nutrition plays a pivotal role. Improving your diet doesn’t mean you have to be perfect or obsess over every gram. It’s about making better choices in a few key areas that you can sustain over time. Remember, sticking to the same eating habits without adjustments won’t support your body composition objectives. It’s not about choosing nutrition over training or vice versa; it’s about leveraging both to work harmoniously towards your goals. 🫵🏻💪
Training is an incredible tool for enhancing your overall well-being, boosting strength, improving posture, elevating your mental health, and boosting confidence—benefits you can enjoy regardless of changes in body composition. However, for goals centered around fat loss, nutrition plays a pivotal role. Improving your diet doesn’t mean you have to be perfect or obsess over every gram. It’s about making better choices in a few key areas that you can sustain over time. Remember, sticking to the same eating habits without adjustments won’t support your body composition objectives. It’s not about choosing nutrition over training or vice versa; it’s about leveraging both to work harmoniously towards your goals. 🫵🏻💪
Training is an incredible tool for enhancing your overall well-being, boosting strength, improving posture, elevating your mental health, and boosting confidence—benefits you can enjoy regardless of changes in body composition. However, for goals centered around fat loss, nutrition plays a pivotal role. Improving your diet doesn’t mean you have to be perfect or obsess over every gram. It’s about making better choices in a few key areas that you can sustain over time. Remember, sticking to the same eating habits without adjustments won’t support your body composition objectives. It’s not about choosing nutrition over training or vice versa; it’s about leveraging both to work harmoniously towards your goals. 🫵🏻💪
2 weeks ago
View on Instagram |
7/10
Insulin is NOT the enemy however it still should be managed, especially if your goal is to lose Fat. Insulin being elevated does indeed stand in the way of fat loss. It inhibits the action of hormone sensitive lipase (this is the hormone that allows fat to be mobilized and used). So what can you do? 👉 Meal timing is very important. Eating too late will potentially spike insulin as the body’s ability to metabolise food after 18 decreases causing food to be stored as fat. 👉 Particularly if you suffer from insulin resistance avoid continuous snacking and stick to 3 meals main meals and maybe an additional small meal. If you feel the need to snack this is a list of foods that barely spike insulin: 1) Cod: This is a weird one but the most interesting one as it also contains protein and protein spike insulin too. Insulin spike with cod is even lower than casein and casein protein is notorious for being the lowest insulin spike. 2) Avocados: Just half an avocado per day can have a massive impact in postprandial glucose 3) Cinnamon added to anything: It can reduce glucose response to 13%-20 % 4) Ghee: It is definitely not a great snack option but it is one of the few foods that has virtually no insulin spike. You you can perhaps make sure you use it as dressing option for your preparation (also good for cooking). The important thing to remember here is not demonise insulin. It is critical for growth and repair, but also be aware of the steps you can take to keep insulin levels low when possible.
2 weeks ago
View on Instagram |
8/10
At Precision Health we conduct the most advanced health and fitness assessments under one roof. Here is a brief explanation of what happens when you come to do your full Posture and Movement assessment. We use the latest Diers 4d performance lab equipment to objectively assess your body from head to toe and build the programme to help you get out of pain and improve your performance. #posture #diers4d
3 weeks ago
View on Instagram |
9/10
It is true that most of the time supplements don’t works but there is a reason for that.

1) Random selection based on reviews: This is what most people do but can be misleading. If a supplement doesn’t address your specific needs you won’t notice any differences in your wellbeing

2) Poor Quality: the supplement market varies greatly in terms of quality. Not all products are created with equal care and rigor. It’s crucial to get an experienced practitioner to guide you when selecting brands to ensure you are getting high-quality supplements.

3) Overconsumption: taking an excessive number of supplements, even if they are individually beneficial, can overwhelm your liver. This can lead to adverse effects like increased fatigue rather than improved health.

The bottom line?

Get tested to understand your body’s unique needs. Consult with a health professional to choose the right supplements tailored specifically for you.
Personalisation is key to effective supplementation!
It is true that most of the time supplements don’t works but there is a reason for that.

1) Random selection based on reviews: This is what most people do but can be misleading. If a supplement doesn’t address your specific needs you won’t notice any differences in your wellbeing

2) Poor Quality: the supplement market varies greatly in terms of quality. Not all products are created with equal care and rigor. It’s crucial to get an experienced practitioner to guide you when selecting brands to ensure you are getting high-quality supplements.

3) Overconsumption: taking an excessive number of supplements, even if they are individually beneficial, can overwhelm your liver. This can lead to adverse effects like increased fatigue rather than improved health.

The bottom line?

Get tested to understand your body’s unique needs. Consult with a health professional to choose the right supplements tailored specifically for you.
Personalisation is key to effective supplementation!
It is true that most of the time supplements don’t works but there is a reason for that.

1) Random selection based on reviews: This is what most people do but can be misleading. If a supplement doesn’t address your specific needs you won’t notice any differences in your wellbeing

2) Poor Quality: the supplement market varies greatly in terms of quality. Not all products are created with equal care and rigor. It’s crucial to get an experienced practitioner to guide you when selecting brands to ensure you are getting high-quality supplements.

3) Overconsumption: taking an excessive number of supplements, even if they are individually beneficial, can overwhelm your liver. This can lead to adverse effects like increased fatigue rather than improved health.

The bottom line?

Get tested to understand your body’s unique needs. Consult with a health professional to choose the right supplements tailored specifically for you.
Personalisation is key to effective supplementation!
It is true that most of the time supplements don’t works but there is a reason for that.

1) Random selection based on reviews: This is what most people do but can be misleading. If a supplement doesn’t address your specific needs you won’t notice any differences in your wellbeing

2) Poor Quality: the supplement market varies greatly in terms of quality. Not all products are created with equal care and rigor. It’s crucial to get an experienced practitioner to guide you when selecting brands to ensure you are getting high-quality supplements.

3) Overconsumption: taking an excessive number of supplements, even if they are individually beneficial, can overwhelm your liver. This can lead to adverse effects like increased fatigue rather than improved health.

The bottom line?

Get tested to understand your body’s unique needs. Consult with a health professional to choose the right supplements tailored specifically for you.
Personalisation is key to effective supplementation!
It is true that most of the time supplements don’t works but there is a reason for that. 1) Random selection based on reviews: This is what most people do but can be misleading. If a supplement doesn’t address your specific needs you won’t notice any differences in your wellbeing 2) Poor Quality: the supplement market varies greatly in terms of quality. Not all products are created with equal care and rigor. It’s crucial to get an experienced practitioner to guide you when selecting brands to ensure you are getting high-quality supplements. 3) Overconsumption: taking an excessive number of supplements, even if they are individually beneficial, can overwhelm your liver. This can lead to adverse effects like increased fatigue rather than improved health. The bottom line? Get tested to understand your body’s unique needs. Consult with a health professional to choose the right supplements tailored specifically for you. Personalisation is key to effective supplementation!
3 weeks ago
View on Instagram |
10/10
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