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George Mylonas ---

Congratulations, Lord Mylonas here is your HOM Wellbeing Report.

Firstly, the Human Operating Model (HOM) well-being report is designed from the HOM method. The HOM Method is a process for continuous sustainable holistic health transformation and is based on 4 key principles:

• Simple: Changes can make big differences over the medium term
• Sustainable: Outcomes to ensure change is maintained and improved
• Holistic: Health across various interconnected body systems
• Specific: Routine which are distinctive to the individual

How does it work?

• Leveraging the 4 different human operating components and
• key enablers as change catalysts,
• To design a simple routine and plan that can work for you.

Lord Mylonas HOM Wellbeing Report

Note: a score below 100% outlines there are areas you can look into to improve or enhance your wellbeing.

Your Metrics

Note: based on your age, gender, height and weight the following metric indicators have been calculated; however to get the most accurate results; as people can vary; in-person metabolic testing would be required.

Your opportunities for improved wellbeing

Based on your survey results the following wellbeing focus areas have been identified.

Read on for actionable recommendations for you

{Customer Name} Recommendations

1st Wellbeing Focus Area

A key myth to sleep is we all must have a minimum of 8 hours a night. This is not true.

Dr. Lieberman the Chair of the Department of Human Evolutionary Biology at Harvard and has written many well-renowned books has outlined in his research on people living in communities without technology and lights sleep for 7 hours or less without napping.

Stephanie Romiszewski an experienced sleep physiologist highlights 3 key points:

1. Everyone has a different need for sleep and it is about figuring out your requirements
2. Feeling sleepy is the genuine feeling of not being able to keep your eyes open and needing to sleep and this is the time we should go to sleep.
3. We do not always need the same amount of sleep every night to “get enough sleep”. Your body is very good at rebalancing itself over a week or even a month. So if you get a bad night's sleep it is nothing to worry about.

However, getting enough sleep is important with various benefits such as:

• Sleep deprivation can lead to emotional disturbances and psychiatric disorders
• The relationship between sleep and learning/memory consolidation.
• The role of sleep in emotional regulation, stress reduction, and overall well-being.

One meta-analysis study provides evidence suggesting that both short and long sleep durations are associated with increased mortality rates. ("Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies" by Cappuccio et al., 2010).

There are general recommendations from the National Sleep Foundation:

• Adults (18-64 years): 7-9 hours
• Older adults (65+ years): 7-8 hours
• But again everyone is different

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If you wake up in the middle of the night and have trouble falling back asleep, try the following:

1. Stay in bed: Avoid the temptation to get up and do something. Instead, stay in bed and try to relax. Getting up and engaging in activities may signal to your brain that it's time to be awake.
2. Practice relaxation techniques: Try deep breathing, progressive muscle relaxation, or meditation to help calm your mind and body.
3. Avoid screens: The blue light emitted from screens can disrupt your body's natural sleep cycle. Avoid using electronic devices, including smartphones, tablets, and computers, in the middle of the night.
4. Avoid stimulants: Avoid consuming caffeine or other stimulants before bed, as they can interfere with sleep. Alcohol may also interfere with sleep quality.
5. Keep the room cool and dark: Keep your sleeping environment cool, quiet, and dark to promote relaxation and restful sleep.
6. Worst case read a book: Reading in bed can help you relax and fall back asleep when waking up in the middle of the night. Choose calming material, avoid bright screens, and create a dimly lit environment.

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If you have trouble getting to sleep or you wake up feeling tired, try the following:

1. Stick to a consistent sleep schedule:

1. Stephanie Romiszewski highlights according to research it is most important waking up at the same time each morning (weekdays and weekends) to build routine and consistency in your sleep routine.
2. Maintaining this sleep routine along with only going to bed when you are genuinely tired i.e. can’t keep your eyes open; will help regulate your sleep routine.
3. Eventually, your body will understand the routine and get the sleep it needs within the sleep opportunity window.

2. Create a bedtime routine: Develop a relaxing bedtime routine to help signal to your body that it's time to sleep. This could include taking a warm bath or shower, dimming all the lights, reading a book, or practicing relaxation techniques.
3. Create a sleep-friendly environment: Keep your bedroom cool, quiet, and dark to promote relaxation and restful sleep. Use comfortable bedding and pillows, and consider using blackout curtains or a white noise machine if needed.
4. Avoid screens before bed: The blue light emitted from electronic devices can interfere with your body's natural sleep cycle. Avoid using electronic devices, including smartphones, tablets, and computers, for at least an hour before bed.
5. Avoid stimulating activities before bed: Avoid engaging in stimulating activities before bed, such as exercising or watching a scary movie, as these can make it harder to fall asleep.
6. Limit caffeine and alcohol: Caffeine and alcohol can interfere with sleep quality, so try limiting consumption in particular before bed. It is also worth noting alcohol has proven to interrupt and reduce the quantity of REM sleep (even at low quantities of alcohol). REM sleep is the main sleep cycle you need to feel rested, well, and energised.

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Getting out of bed in the morning can be a struggle for many people, especially if you're not a morning person. Here are some tips that may help:

1. Place your alarm clock across the room: This will force you to get out of bed to turn it off, making it harder to hit snooze and go back to sleep. Research has also shown snoozing has no added benefit to sleep time and how you will feel as REM cycles are 90 minutes.
2. Create a morning routine: Develop a morning routine that you enjoy and look forward to, whether it's drinking a cup of coffee, doing some light stretching, or reading a book. Having something to look forward to can make it easier to get out of bed.
3. Open the curtains: Letting in natural light can help signal to your body that it's time to wake up and start the day.
4. Use a smart alarm: A smart alarm can wake you up gradually by simulating a sunrise, making it easier to wake up feeling refreshed.
5. Get moving: Once you're out of bed, try doing some light exercise or stretching to get your blood flowing and energize your body for the day ahead.

I would highly recommend reading "The Miracle Morning: The 6 Habits That Will Transform Your Life Before 8 a.m." by Hal Elrod. It offers valuable insights and practical strategies for starting your day with purpose and maximizing your potential.

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When you have young children waking you up in the middle of the night, your REM sleep can be cut off and disrupted; resulting in overall quality.

Here are some tips that may help:

1. Create a consistent bedtime routine: Establish a consistent bedtime routine for your children that includes calming activities such as reading or taking a warm bath. This can help them fall asleep faster and stay asleep longer.
2. Address any underlying sleep issues: If your child consistently wakes up in the middle of the night, they may be experiencing an underlying sleep issue such as sleep apnea or night terrors. Ruling this out with a pediatrician is an option.
3. Establish clear boundaries: Set clear boundaries with your children around nighttime sleep expectations. Let them know that it's important to stay in their own bed and try to limit any extra stimulation such as electronics or toys in the bedroom.

If you want to learn more specifically about sleep. A few resources worth mentioning are

1. Stephanie Romiszewski: https://www.sleepyheadclinic.co.uk/sleep-blog/
2. "Why We Sleep: Unlocking the Power of Sleep and Dreams" by Matthew Walker: This book explores the importance of sleep for overall health, cognitive function, memory, emotional well-being, and longevity. It provides a comprehensive understanding of sleep and its impact on various aspects of our lives.
3. "Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success" by Shawn Stevenson: This book offers practical tips and strategies to optimize sleep and improve overall well-being. It covers topics such as sleep quality, sleep hygiene, the relationship between sleep and weight loss, productivity, and success.
4. “Rest: Why You Get More Done When You Work Less" by Alex Soojung-Kim Pang's; explores the connection between deliberate rest and increased productivity, offering historical and scientific insights into the benefits of balancing work and rest.
5. "The Story of the Human Body: Evolution, Health, and Disease" by Daniel Lieberman presents a captivating exploration of human evolution, health, and disease, connecting our ancestral past with contemporary challenges and shedding light on the intricate relationship between our evolutionary history, modern lifestyles, and their effects on our well-being.

2nd Wellbeing Focus Area

Validation rules: If the answer is below 3 for wither question

Mental Health is a broad term used to describe a person's overall emotional, psychological, and social well-being. It encompasses the state of a person's mind and how they think, feel, and act in various aspects of life.

Mental health is not merely the absence of mental illness, but rather a positive state of functioning that allows individuals to cope with the normal stresses of life, work productively, maintain fulfilling relationships, and contribute to their communities.

Good mental health involves finding a balance in different areas, including:

1. Emotional well-being: Having the ability to understand and manage emotions effectively, experiencing a range of emotions, and having healthy coping mechanisms.
2. Psychological well-being: Having a positive and realistic sense of self, feeling confident and capable, having good self-esteem, and developing resilience to face life's challenges.
3. Social well-being: Maintaining healthy and satisfying relationships, having effective communication skills, and being able to establish boundaries and connect with others in meaningful ways.
4. Cognitive well-being: Having the ability to think clearly, make decisions, solve problems, and engage in critical thinking and creativity.
5. Behavioral well-being: Engaging in positive behaviors, adapting to change, and having the ability to manage stress, maintain a healthy lifestyle, and engage in activities that bring joy and fulfillment.

Here are a few ways to lift your motivation:

1. Exercise: Regular exercise has been shown to improve mood and reduce stress and anxiety. Even a short workout or walk can help boost your mood and energy levels.
2. Practice gratitude: Practicing gratitude and focusing on the positive aspects of your life can help improve your mood and outlook. Try keeping a gratitude journal or making a daily list of things you're thankful for.
3. Set goals: Setting achievable goals can help give you a sense of purpose and direction, which can, in turn, boost your motivation and mood. Make sure to set realistic and specific goals, and track your progress along the way.
4. Connect with others: Spending time with friends and loved ones can help lift your mood and increase your sense of social support. Consider joining a social group or volunteering to meet new people and expand your social network.
5. Take breaks: Taking regular breaks throughout the day can help prevent burnout and increase productivity. Try taking a short walk outside or doing a quick meditation or breathing exercise to refresh your mind and body.
6. Get enough sleep: Getting enough sleep is crucial for both your physical and mental health. The key to sleep is establishing your body's natural sleep-wake cycle by waking up at the same time every day.

Remember that everyone's motivations and moods are different, and it may take some trial and error to find what works best for you. By adopting healthy habits and focusing on self-care, you can increase your chances of feeling more motivated and uplifted.

Validation rules: Note the below questions are mental health related but relate to injury / physical health. The notes/report findings will populate after the question is done.

Your survey indicates your injury causes you stress and/or worry.

Worrying about pain can, in fact, make it worse. The phenomenon is known as pain catastrophizing, and it involves a tendency to magnify the perceived threat of pain.

One study found that pain catastrophizing was associated with increased sensitivity to experimental pain in healthy individuals.

Overall, the research suggests that worrying about pain can exacerbate the experience of pain and lead to poorer outcomes. Some strategies to help manage pain catastrophizing include:

1. Recognize and acknowledge the thinking: becoming aware of when it occurs and paying attention to your thoughts and emotions when experiencing pain. Acknowledge that these thoughts are not helpful and may be amplifying your pain perception.
2. Challenge and reframe your thoughts: Ask yourself if there is evidence to support these extreme beliefs. Look for alternative explanations or more balanced perspectives. Reframe negative thoughts into more realistic and constructive ones.
3. Practice mindfulness: When experiencing pain, practicing mindfulness can help you observe the sensations without catastrophic thoughts. Instead focus on your breath, and body sensations, or engage in mindfulness meditation to cultivate a more accepting and non-reactive mindset.
4. Use relaxation techniques: Engaging in relaxation techniques can help reduce pain intensity and promote a sense of calm. Techniques such as deep breathing, progressive muscle relaxation, guided imagery, or meditation can help manage pain and decrease catastrophizing.
5. Engage in positive distractions: Find activities or hobbies that distract your attention from the pain and provide enjoyment. Engaging in pleasurable and meaningful activities can help shift focus to positivity.
6. Consider professional help: If pain catastrophizing persists and significantly affects your quality of life, consider seeking help from a mental health professional, such as a therapist or psychologist. They can provide guidance, teach cognitive-behavioral techniques, and offer support in managing pain catastrophizing.

Remember, managing pain catastrophizing takes practice and patience. It's a process that involves cultivating new thought patterns and coping strategies. Be kind to yourself and seek professional help if needed to develop a personalized plan for managing pain catastrophizing effectively.

Many of the above recommendations are based on the following most well-renowned books; which I personally have got a lot of benefit from. If you are looking to learn more I recommend them.

1. "Explain Pain" by David S. Butler and G. Lorimer Moseley: This book provides a comprehensive understanding of pain, addressing the complex factors that contribute to pain perception and management. It offers practical strategies and insights for changing pain beliefs and promoting recovery.
2. "Pain-Free: A Revolutionary Method for Stopping Chronic Pain" by Pete Egoscue: This book presents a holistic approach to pain management, focusing on posture, alignment, and movement. It offers exercises and techniques to address chronic pain and reduce the impact of catastrophizing thoughts.
3. "Managing Pain Before It Manages You" by Margaret A. Caudill: This book combines cognitive-behavioral therapy (CBT) techniques with mindfulness-based approaches to pain management. It provides strategies for addressing pain catastrophizing, reducing suffering, and improving overall well-being.

You have indicated you have been feeling down over the past two weeks.  

If this has been a recent onset; research has shown that the following are great strategies to manage these feelings:

1. Exercise: Regular exercise has been shown to be an effective mood booster and can help alleviate symptoms of depression. Exercise releases endorphins, which are natural chemicals that improve mood and reduce pain.
2. Social support: Social support from friends, family, or support groups can help individuals feel less isolated and improve their mood. Building and maintaining social connections can help individuals feel more connected and less alone.
3. Mindfulness meditation: Mindfulness meditation involves focusing on the present moment and accepting thoughts and feelings without judgment. Studies have shown that mindfulness meditation can be effective in reducing symptoms of depression and anxiety.

If you have been feeling down and this has been an ongoing challenge.

Therapy can help you manage feelings of low mood or depression by providing a safe and supportive space to discuss thoughts and feelings. Sometimes you will have to try different therapists to find one you click with. But research suggests that individuals who receive therapy for mental health concerns generally have better outcomes than those who do not receive therapy.

The Journal of Clinical Psychology reviewed multiple studies and found that individuals who received therapy for depression had significantly better outcomes than those who did not receive therapy. The study also found that the benefits of therapy were maintained over time.

Various studies in the Journal of Counseling Psychology found that individuals who received therapy for anxiety and depression reported greater improvement in their symptoms compared to those who did not receive therapy.

Overall, research consistently suggests that therapy can be an effective treatment option for individuals experiencing mental health concerns. However, it is important to note that what works for one person may not work for another, and it is important to work with a mental health professional to develop a personalised treatment plan.

If you are looking to learn more I recommend the following books, which may help with perspective and strategies for coping.

1. "Man's Search for Meaning" by Viktor E. Frankl: Although not specifically focused on mental health, this classic book explores the human search for purpose and meaning, offering valuable insights and inspiration for finding meaning in life, even in the face of adversity.
2. "Mindsight," written by Dr. Daniel J. Siegel, explores the concept of mindsight and provides a compelling framework for understanding and cultivating the power of insight and empathy in enhancing mental well-being and transforming relationships.
3. "Feeling Good: The New Mood Therapy" by David D. Burns: This book is a widely recommended self-help guide that focuses on cognitive-behavioral techniques for managing depression, anxiety, and other mood disorders. It provides practical strategies for challenging negative thinking patterns and developing healthier perspectives.

3rd Wellbeing Focus Area

Recommended liters of water if based on weight & height.

Validation rules: If answer is below 3 points

Poor hydration can have several negative impacts on the body, including:

1. Impaired Cognitive Function: Dehydration can affect brain function, leading to difficulties with concentration, memory, and overall cognitive performance. It may result in decreased alertness, difficulty focusing, and reduced mental clarity.
2. Decreased Physical Performance: Inadequate hydration negatively impacts physical performance. It can lead to decreased endurance, reduced strength, impaired coordination, and increased fatigue during exercise or physical activities.
3. Reduced physical and mental performance: When the body is dehydrated, it can lead to reduced physical and mental performance, including decreased endurance, strength, and cognitive function.
4. Headaches and fatigue: Dehydration can cause headaches, fatigue, and feelings of dizziness and lightheadedness.Fatigue and Low Energy: Chronic dehydration can result in feelings of fatigue, tiredness, and reduced energy levels. Water is essential for maintaining proper bodily functions, and insufficient intake can lead to a lack of energy and overall lethargy.
5. Digestive problems: Poor hydration can lead to digestive problems such as constipation, bloating, and stomach cramps. Insufficient hydration can contribute to digestive problems such as constipation. Water helps soften stools and promotes regular bowel movements.
6. Increased risk of urinary tract infections: Dehydration can increase the risk of urinary tract infections, as it can cause the urine to become more concentrated and make it easier for bacteria to grow.
7. Kidney problems: Chronic dehydration can lead to kidney problems, including kidney stones and kidney damage.
8. Dry skin and mucous membranes: Poor hydration can cause dry skin and mucous membranes, leading to a higher risk of skin infections and respiratory problems.  Dehydration can affect skin health and contribute to dryness, dullness, and an increased risk of skin disorders. Inadequate hydration reduces skin elasticity, impairs the skin's ability to regenerate, and may exacerbate conditions like eczema or psoriasis.

Here are some tips to help you drink more water:

1. Keep water with you at all times: Bring a water bottle with you wherever you go, whether you're at work, school, or running errands.
2. Set reminders: Set reminders on your phone or computer to remind you to drink water throughout the day.
3. Flavor your water: If you don't like the taste of plain water, try adding a squeeze of lemon, lime, or cucumber to give it some flavor.
4. Make it a habit: Get into the habit of drinking water regularly by making it a part of your daily routine. For example, drink a glass of water when you wake up, before meals, and before bed.

If you are looking to learn more I recommend:

1. "Quench: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Optimum Hydration" by Dana Cohen and Gina Bria: This book explores the science behind hydration and offers strategies for optimizing hydration to improve energy levels, weight management, and overall health.
2. "Your Body's Many Cries for Water: You're Not Sick; You're Thirsty!" by F. Batmanghelidj: This book presents the idea that dehydration is a common underlying cause of many health issues, including chronic pain, allergies, and digestive problems. It offers insights into the body's water needs and provides guidance on recognizing and addressing dehydration.

Validation rules: If the answer is below 3 points

In general, the FDA recommends that adults consume no more than 400 milligrams (mg) of caffeine per day, which is roughly equivalent to 4-5 cups of brewed coffee. However, for some people, even lower amounts of caffeine can cause negative side effects.

Consuming more than 500-600 mg of caffeine per day may be considered a high dose and can potentially lead to adverse effects such as increased heart rate, nervousness, restlessness, sleep disturbances, gastrointestinal issues, and diuresis (increased urine production).

One study published in the "Journal of Applied Physiology" in 2005 examined the effects of high caffeine intake on hydration levels. The study found that when participants consumed large amounts of caffeine (equivalent to approximately 6 cups of coffee), they experienced increased urine production and decreased total body water content, indicating a potential state of dehydration.

Another study published in the "Journal of the American College of Nutrition" in 2014 investigated the effects of different beverages, including caffeinated ones, on hydration status. The researchers found that beverages containing caffeine above a certain threshold (around 300 milligrams) had mild diuretic effects and led to greater water and electrolyte losses compared to non-caffeinated beverages.

4th Wellbeing Focus Area

Validation rules:

Novelty is associated with something that is unique, fresh, or previously unknown. Novelty can exist in various domains, including ideas, inventions, discoveries, artistic expressions, or experiences.

The Journal of Happiness Studies found that people who reported higher levels of novelty-seeking behavior tended to have greater life satisfaction, happiness, and positive affect.

The journal of Nature Neuroscience found that exposure to novel stimuli can promote the growth of new neurons in the brain, which can enhance learning and memory.

Key studies worth noting have highlighted 5 key wellbeing benefits:

1. Psychological Well-being: Engaging in novel experiences and seeking out new challenges has been associated with increased positive emotions, satisfaction with life, and overall psychological well-being (Kashdan et al., 2004).
2. Cognitive Function: Novelty can enhance cognitive function, including improved attention, creativity, and problem-solving abilities (Zanesco et al., 2018). Exposure to novel stimuli or environments can stimulate the brain and promote cognitive growth.
3. Stress Reduction: Novelty and exposure to new experiences have been linked to reduced stress levels and improved stress management. Novelty-seeking behaviors can help individuals break free from routine and find enjoyment in exploring new activities or environments (Nelson et al., 2013).
4. Neuroplasticity: Novelty and learning experiences can promote neuroplasticity, which refers to the brain's ability to reorganize and form new neural connections. Regular exposure to novelty can support cognitive flexibility and resilience (Kempermann, 2019).
5. Curiosity and Growth: Embracing novelty and cultivating curiosity can contribute to personal growth, self-discovery, and a sense of fulfillment. Curiosity-driven exploration of new ideas, interests, and activities is associated with greater life satisfaction (Kashdan et al., 2009).

Experiencing novelty has other benefits, including:

1. Reduced boredom: Engaging in novel experiences can help reduce feelings of boredom and monotony, which can help improve mood and overall well-being.
2. Improved adaptability: Regularly experiencing novel situations and environments can help improve adaptability, which can be beneficial in both personal and professional settings.
3. Increased confidence: Successfully navigating new and novel situations can help boost self-confidence and self-esteem.

f you are looking to learn more I recommend.

1. How to Increase Motivation & Drive | Huberman Lab Podcast #12 - https://www.youtube.com/watch?v=vA50EK70whE
2. "Flow: The Psychology of Optimal Experience" by Mihaly Csikszentmihalyi: This influential book explores the concept of flow, which is the state of complete immersion and engagement in an activity. It discusses how seeking and embracing challenging, novel experiences can contribute to a sense of fulfillment and well-being.
3. "The Happiness Advantage: How a Positive Brain Fuels Success in Work and Life" by Shawn Achor: This book examines the relationship between happiness, success, and well-being. It highlights the importance of positive emotions, including novelty and new experiences, in enhancing overall well-being and productivity.
4. "'Solve For Happy” by Mo Gawdat's book: offers a thought-provoking exploration of happiness and provides practical insights and strategies for cultivating joy and well-being in life."

5th Wellbeing Focus Area

Validation rules:

Being social is important for well-being because humans are inherently social beings who thrive on connection and interaction with others. Scientific studies have outlined some key findings on why this is the case:

1. Evolutionary Perspective: Evolutionary research suggests that social interactions and relationships have been essential for human survival and reproduction throughout our evolutionary history. The need for social connections is deeply rooted in our genetic makeup.
2. Social Brain Hypothesis: The social brain hypothesis proposes that humans have evolved to have larger brains and more sophisticated cognitive abilities to navigate complex social environments. Research shows that our brains are wired to process social information, interpret social cues, and engage in social interactions.
3. Social Influence: Humans are highly susceptible to social influence. Research has shown that our thoughts, behaviors, and emotions are influenced by the people around us. Social norms, conformity, and social comparison play significant roles in shaping our attitudes and behaviors.
4. Emotional Contagion: Humans are highly attuned to the emotions of others. Research has shown that emotions can be contagious, spreading from person to person within social networks. This emotional contagion can have both positive and negative effects on individual well-being.

Research suggests there are certain minimum levels of social interaction that are associated with positive outcomes.

For example, a study published in the journal of Social Science & Medicine found that older adults who had daily contact with friends or family had a lower risk of mortality than those who had less frequent social interaction.

Another study published in the journal BMC Public Health found that people who had at least one close friend had a reduced risk of depression.

Not having enough social interaction can have negative impacts on our physical and mental health such as:

1. Increased risk of depression and anxiety: Social isolation and loneliness are associated with an increased risk of depression and anxiety.
2. Impaired cognitive function: lack of social interaction may contribute to cognitive decline and increased risk of dementia.
3. Reduced immune function: Social isolation has been linked to a weaker immune system, which can increase the risk of illness and infection.

Not everyone needs or wants the same amount of social interaction. Some people may prefer more alone time or may find too much social interaction to be overwhelming or stressful. It's important to listen to your own needs and feelings when it comes to social interaction and to find a balance that works for you.

If you are looking to learn more I recommend:

1. "Social: Why Our Brains Are Wired to Connect" by Matthew D. Lieberman: Drawing on neuroscience research, this book explores how our brains are fundamentally wired for social connections. It discusses the role of social interactions in shaping our thoughts, emotions, and well-being.
2. "Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives” by Nicholas A. Christakis and James H. Fowler: This book explores the influence of social networks on human behavior, health, happiness, and success. It delves into the interconnectedness of individuals and the profound impact of social relationships on various aspects of life.
3. "Willpower Doesn't Work: Discover the Hidden Keys to Success” by Benjamin Hardy's book: explores the significant influence of our relationships on our personal growth. Hardy argues that relying solely on willpower is insufficient and instead emphasizes the power of the people we surround ourselves with.

6th Wellbeing Focus Area

Validation rules:

Generally, we all know the importance of exercise, but let’s explore the benefits of exercising daily.

1. In a study published in the journal PLOS ONE in 2018, researchers examined the effects of daily exercise on mental health. The study involved over 1.2 million individuals, and the findings showed that those who exercised every day had lower self-reported mental health burdens, including lower instances of depression and distress, compared to those who were inactive.
2. In a study published in the journal Diabetes Care in 2017, researchers examined the effects of daily exercise on insulin sensitivity and glucose control in individuals with type 2 diabetes. The study revealed that daily exercise interventions improved glycemic control and insulin sensitivity compared to less frequent exercise sessions.
3. A study published in the Journal of the American Medical Association (JAMA) Internal Medicine in 2018 analyzed the data of over 400,000 individuals and found that participating in 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, which equates to exercising every day, was associated with a significantly lower risk of all-cause mortality.
4. A study published in the Journal of Sports Sciences in 2019 explored the impact of daily exercise on cognitive function. The results showed that individuals who engaged in aerobic exercise every day had better cognitive performance, including improved memory and attention, compared to sedentary individuals.

Generally, a common benchmark is to engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This recommendation comes from guidelines such as the World Health Organization (WHO) and the American Heart Association (AHA).

This ranges between 22 min - 11 min per day.

Moderate-intensity activities, such as brisk walking or cycling, should be sustained for at least 10 minutes to be considered exercise. Vigorous-intensity activities, such as running or high-intensity interval training (HIIT), can be performed in shorter bursts of higher intensity.

Interestingly there has been research linked to exercise and breast cancer. Some studies worth noting include

1. Friedenreich, C. M., et al. (2010). Physical activity and postmenopausal breast cancer. This study explored the relationship between physical activity and different subtypes of breast cancer. It found that higher levels of physical activity were associated with a reduced risk of postmenopausal breast cancer, particularly for hormone receptor-positive tumors.
2. Ibrahim, E. M., et al. (2011). Physical activity and survival in postmenopausal women with breast cancer: Results from the women's health initiative. Cancer Prevention Research. This large-scale study examined the association between physical activity and breast cancer survival in over 4,000 postmenopausal women. It found that higher levels of physical activity were associated with a lower risk of breast cancer-specific mortality

There are also benefits to exercising straight after a meal.

• A study published in the journal Diabetes Research and Clinical Practice in 2013 investigated the impact of postprandial walking on glucose regulation in older adults with impaired glucose tolerance. The results indicated that a 10-minute walk after each main meal significantly improved postprandial glucose levels compared to uninterrupted sitting.
• Another study published in the journal Diabetologia in 2016 examined the effects of breaking prolonged sitting with short bouts of walking on postprandial glucose responses in individuals at high risk for type 2 diabetes. The findings demonstrated that interrupting prolonged sitting with brief bouts of walking every 30 minutes after a meal resulted in better postprandial glucose control.

Reaching your maximum heart rate such as through high-intensity interval training twice a week has significant health benefits.

• In a study published in PLOS ONE in 2016, researchers examined the effects of high-intensity interval exercise on metabolic health markers in individuals with type 2 diabetes. The results showed that HIIT led to significant improvements in glycemic control, insulin sensitivity, and cardiovascular fitness compared to moderate-intensity continuous exercise.
• A study published in the Journal of the American College of Cardiology in 2017 explored the association between exercise intensity and mortality risk. The research found that higher levels of cardiorespiratory fitness, which can be achieved through high-intensity exercise, were associated with a lower risk of all-cause mortality and cardiovascular disease mortality.
• In a study published in the Journal of Obesity in 2018, researchers investigated the effects of high-intensity intermittent exercise on body composition and metabolic health in overweight and obese individuals. The results demonstrated that high-intensity intermittent exercise led to significant reductions in body fat percentage, improvements in insulin sensitivity, and favorable changes in lipid profiles.

Studies suggest that both two and three sessions of HIIT per week equally both lead to significant improvements in various health and fitness outcomes.

A study published in the Journal of Sports Sciences in 2016 examined the effects of different HIIT frequencies on metabolic health markers in overweight/obese women. The study compared the effects of two sessions per week (total of 16 sessions) and three sessions per week (total of 24 sessions) over a 12-week period. The results indicated that both frequencies of HIIT led to significant improvements in metabolic health markers, with no significant difference between the two groups.

Therefore introducing only 2 HIIT sessions per week even if they are 10 minutes or less will be enough for these benefits.

If you are looking to learn more I recommend.

1. "The Story of the Human Body: Evolution, Health, and Disease" by Daniel Lieberman presents a captivating exploration of human evolution, health, and disease, connecting our ancestral past with contemporary challenges and shedding light on the intricate relationship between our evolutionary history, modern lifestyles, and their effects on our well-being.
2. "Spark: The Revolutionary New Science of Exercise and the Brain" by John J. Ratey and Eric Hagerman: This book explores the powerful effects of exercise on the brain, including improved cognitive function, mental health, and overall well-being.
3. "The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer" by Gretchen Reynolds: This book offers practical advice and evidence-based insights on how to make the most of your exercise time, including recommendations for different exercise types and intensity levels.
4. "The HIIT Bible: Supercharge Your Body and Brain" by Steve Barrett: This book provides an overview of HIIT, its benefits, and step-by-step instructions for various HIIT workouts suitable for beginners and more advanced individuals.

7th Wellbeing Focus Area

Validation rules:

Your survey has indicated you have a recent injury you are managing. An injury management plan will vary depending on the following:

1. How acute the injury is (i.e. acute is less than 3 days or less old)?
2. What structures are involved in the injury i.e. are bones, muscles, tendons, and cartilage in joints involved int he injury?
3. How severe the injury is i.e. severity of the pain, bruising, swelling, and impact on physical movement?
4. if the injury is a reoccurring injury (you have had this pain previously that has now “flared up again”)?
5. If you have had or need surgery?

Based on all of the above seeking professional advice to appropriately diagnosis you and provide you with a unique specific treatment plan is key. Being an ex-physiotherapist myself too many times have personally seen people get professional advice too late and they have made the injury worse.

There are 3 main reasons why understanding the injury diagnosis and getting the right advice is key is as follows:

1. Some injuries do not always need rest; instead certain directional movement/positions help heal the injury faster and elevate pain
2. Some injuries may not seem severe on the surface but could be worse i.e. especially after a fall ect and therefore getting a professional to determine if an x-ray or further investigation is required is important.
3. If injuries linger too long they can become chronic injuries; which are much more time-consuming and difficult to recover from. So you are better off getting an early diagnosis and doing the right injury management plan from the beginning.

However; if the injury is new and the pain is less than 3 days old; Acute pain management is as follows

1. Rest for a week: Minimse activities that worsen your pain and give your body time to heal.
2. Ice or heat: Apply ice for the first 48 hours after an injury, then switch to heat. I have found a combination of alternating Ice and heat i.e. 10 min Ice - 10 min heat for 2 or 3 times is a good way to manage swelling and bruising. Just ensure you wrap a towel around the ice and heat pack to protect the skin and avoid burns.
3. Medication:

1. There is some evidence to suggest that using anti-inflammatory medication such as non-steroidal anti-inflammatory drugs (NSAIDs) in the first 24 hours after an injury may not be beneficial and may even delay the healing process.
2. One study published in the journal Sports Medicine in 2012 found that NSAIDs may delay the healing of soft tissue injuries such as muscle strains, as they can interfere with the body's natural healing process by reducing inflammation and disrupting the formation of new blood vessels.
3. Taking pain relievers that are not anti-inflammatories in the first 24 hrs and then switching to anti-inflammatories may be a better approach.

If the Pain is more than 3 days old following the guidance of a professional such as a physiotherapist can assess your condition and provide targeted exercises and techniques to help reduce pain, improve mobility, and prevent further injury.

Further to this

1. Gentle exercise: as long as the exercise doesn’t cause pain during or after.
2. Gentle stretching: If appropriate, gentle stretching exercises can help to maintain flexibility and reduce muscle tension.
3. Mind-body techniques: Techniques such as deep breathing, meditation, and progressive muscle relaxation can help to reduce stress and promote relaxation, which can, in turn, reduce pain.

If you are looking to learn more I recommend.

1. "Sports Injury Prevention and Rehabilitation" by David Joyce and Daniel Lewindon: This book provides a comprehensive guide to preventing, diagnosing, and treating sports injuries. It covers various sports-related injuries and offers evidence-based rehabilitation protocols.
2. "The Sports Medicine Patient Advisor" by Pierre A. Rouzier: This book is a practical guide for athletes and sports enthusiasts, providing information on common sports injuries, their treatment options, and rehabilitation exercises. It offers easy-to-understand explanations and illustrations.

8th Wellbeing Focus Area

There is extensive research outlining the connection between hobbies & goals with an individual's well-being.

Here are a few studies worth noting:

1. The Annals of Behavioral Medicine in 2016 found that engaging in leisure activities, such as hobbies, was associated with reduced stress and improved mood among a sample of middle-aged adults.
2. The Journal of Happiness Studies in 2019 found that engaging in creative hobbies, such as painting or playing music, was associated with greater well-being and a more positive mood.
3. The Journal of Positive Psychology in 2014 found that engaging in hobbies and other leisure activities was associated with greater overall well-being and a more positive sense of self.

One of my personal favorite concepts is Maslow's hierarchy of needs. It is a theory proposed by Abraham Maslow, a renowned psychologist, which suggests that human beings have a set of hierarchical needs that must be fulfilled in a specific order to achieve self-actualization and overall well-being. The hierarchy consists of five levels, starting from the most basic physiological needs and progressing to higher-level psychological and self-fulfillment needs.

1. Physiological Needs: These are the most fundamental needs required for survival, such as air, water, food, shelter, sleep, and clothing. Meeting these needs is essential for our well-being.
2. Safety Needs: Once our physiological needs are met, we seek safety and security. This includes personal security, financial stability, a safe environment, and protection from physical and emotional harm.
3. Love and Belongingness Needs: Once we feel safe, we have a need for social interaction, love, and a sense of belonging. We seek companionship, friendships, and meaningful relationships to fulfill this level of need.
4. Esteem Needs: After fulfilling the lower-level needs, we strive for self-esteem and recognition. This includes gaining respect from others, achieving success, and developing self-confidence. It can be both external (such as recognition from others) and internal (self-respect).
5. Self-Actualization: At the top of the hierarchy is self-actualization, which represents the fulfillment of one's full potential. It involves personal growth, self-discovery, pursuing meaningful goals, and realizing one's purpose in life.

It highlights that ambition & goals are important for overall well-being. Now we all know some people are certainly more ambitious than others, but everyone gains satisfaction from having some form of skill or talent for which they are recognised and complimented by others (being the social creatures we are).

Esteem needs & self-actualization and fulfilling these needs generally support our overall well-being through:

• Sense of Purpose: Ambition provides individuals with a sense of purpose and direction in life. It gives them a clear goal to strive for, which can enhance motivation and overall life satisfaction.
• Personal Growth: Pursuing ambitious goals often requires individuals to develop new skills, acquire knowledge, and step out of their comfort zones. This process of growth and self-improvement contributes to a sense of fulfillment and well-being.
• Resilience and Determination: Ambitious individuals tend to exhibit higher levels of resilience and determination. They are more likely to overcome obstacles, persevere in the face of challenges, and bounce back from failures, which can enhance their psychological well-being.
• Achievement and Satisfaction: Accomplishing ambitious goals can provide a sense of achievement and satisfaction. The pursuit of these goals can create a positive feedback loop, boosting self-esteem and overall well-being.

If you are looking to learn more I recommend.

1. "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" by James Clear - This book offers practical advice and strategies for developing positive habits and breaking negative ones.
2. "The Power of Habit: Why We Do What We Do in Life and Business" by Charles Duhigg - This book explores the science behind habit formation and offers insights on how to create lasting behavior change.
3. "Willpower Doesn't Work: Discover the Hidden Keys to Success" is a book written by Benjamin Hardy, a bestselling author and organizational psychologist.

Thank you for taking the HOM Wellbeing Assessment; if you have any feedback or questions please email us at contact@beultra.com.au.

Now your next step is to write out your action plan and routine to implement these recommendations.