Shape Studios Bournemouth

at First Floor, Burlington Arcade, Bournemouth, BH1 2HZ United Kingdom

Whole Body Vibration Technology


Shape Studios Bournemouth
First Floor, Burlington Arcade
Bournemouth BH1 2HZ
United Kingdom
Contact Phone
P: 01202 291384
Website
www.shapestudios.co.uk

Opening time

  • Mondays: 08:00- 18:30
  • Tuesdays: 08:00- 18:30
  • Wednesdays: 08:00- 18:30
  • Thursdays: 08:00- 18:30
  • Fridays: 08:00- 18:30
  • Saturdays: 09:00- 13:00

Company Rating

130 FB users likes Shape Studios Bournemouth, set it to 98 position in Likes Rating for Bournemouth in Spas/beauty/personal care category

Don’t forget: our September deal ends on Saturday! £10 off 4 weeks unlimited or £10 off 15 sessions or £5 off 10 sessions That means you pay: £25 for 4 weeks unlimited (usually £35) or £20 for 15 sessions (usually £30) or £15 for 10 sessions (usually £20) One deal per customer. Cannot be used in conjunction with any other deal. #49. Take Control of Your Health with 7 Simple Steps These steps will also significantly help with reducing your risk of getting Alzheimer’s disease: The more you take responsibility for your own health in the form of nurturing your body to prevent disease and getting good exercise, the less you need to rely on the "disease care" that passes for our health care. In the majority of cases, you'll likely find that you can prevent or resolve common health conditions by following these basic tenets of optimal health: Eat a healthy diet focused on fresh, whole foods (ideally organic and/or locally grown). Try to eat a large portion of your food raw. You want to pay careful attention to keeping your insulin levels down, which means avoiding sugars and processed grains of all kinds. Eat only whole grains and avoid wheat if you can. Also be mindful of your protein sources, Make sure they're of high quality. Ideally organically-raised and pasture-fed if you’re eating meat, or more nuts, seeds and lentils/beans if you are considering becoming vegetarian or vegan. Try to cut down on all sources of dairy. Consume healthy fat. The science is loud and clear on this point: omega-3 fats are essential for optimal health, as are other fats, like natural saturated fats from foods such as organic butter or preferably ghee (clarified butter). The oily varieties of fish are the best - a good example is mackerel. Try to avoid commercially farmed fish. Also avoid tuna as they are polluted with mercury. Other healthy fats include coconut oil, avocados, olives, olive oil, nuts, seeds and beans. All these fats are low carbs and will not impair insulin and leptin. See also last week’s blog #48 on vegetable oils. Make clean, pure water your primary beverage, and steer clear of all sweetened and/or flavoured beverages, including those that contain artificial sweeteners. Manage your stress. Learn to meditate (Nicholas is a qualified meditation teacher and gives regular free introductory lectures). Exercise regularly. Ideally, you want a comprehensive fitness regimen that includes stretching, high-intensity interval training, core strengthening exercises, and strength training. FLABeLOS is ideal for this. Think about adding regular yoga into the mix. Talk to Nicholas and Sophie if you need any advice. Get plenty of appropriate sun exposure to optimize your vitamin D levels naturally. Avoid sun creams but make sure your skin does not burn. The best advice is once you feel you have had enough sun either cover up or seek the shade. Fast twice a week or once a week to start with and then increase to twice as you become comfortable with it. Best wishes and good health Nicholas and Sophie

Published on 2014-09-08 10:28:08 GMT

Hurry! Great September deal! £10 off 4 weeks unlimited or £10 off 15 sessions or £5 off 10 sessions That means you pay: £25 for 4 weeks unlimited (usually £35) or £20 for 15 sessions (usually £30) or £15 for 10 sessions (usually £20) Deal expires 13th September (One deal per customer, cannot be used in conjunction with any other deal.)

Published on 2014-09-01 08:17:41 GMT

#45: Fasting for a Few Days Can Regenerate Your Immune System We have discussed boosting the immune system in our past blogs. A recent new study has found that a three-day long fast can regenerate your entire immune system, even if you’re elderly. The researchers described the findings as “remarkable.” Fasting for a few days, they found, has the power to kick-start your stem cells into producing more white blood cells, which are part of your body’s natural defence arsenal. As reported by Daily Life: “Scientists at the University of Southern California (USC) say the discovery could be particularly beneficial for those suffering from damaged immune systems, such as cancer patients on chemotherapy. It could also help the elderly whose immune systems become less effective... …and the good news is that the body got rid of the parts of the system that might be damaged or old, the inefficient parts, during the fasting. Now, if you start with a system heavily damaged by chemotherapy or ageing, fasting cycles can generate, literally, a new immune system.” They discovered that longer fasts (two to four days, complete fast and only water to drink) led to the reduction of an enzyme called protein kinase A (PKA), which previous research has linked to life extension in simple organisms. Starving the body for a couple of days turns off the gene for PKA, and this is the trigger that tells your stem cells to shift into regeneration mode. According to Valter Longo, Professor of Gerontology and Biological Sciences at the University of Southern California, this is what “gives the OK for stem cells to go ahead and begin proliferating and rebuild the entire system.” Fasting for three days also led to a reduction of IGF-1, a growth factor hormone linked to aging, cancer, and tumour growth. Our mission here at Shape Studios is to give you the knowledge so you can be 100% healthy. In the past we have advised that we should all do the 5:2 fasting for general health and weight loss, but in light of this new research we would advise a longer fast of three or four days at a time especially if your immune system needs a recharge. How do you know if your immune system is not fully functioning? Look at how well you heal or get over a cold or viral infection (or even how often you have a cold). If this is taking longer than when you were in your prime then you should consider this longer fasting period. The tougher thing about this longer fast is that it is a total fast - not a 500/600 calorie per day fast. So not only will your IGF-1 growth factor be suppressed (turning off the ‘grim reaper’ gene and turning on your ‘sweet sixteen’ gene) but you will rebuild your immune system! Best wishes and good health Nicholas and Sophie

Published on 2014-08-04 07:50:23 GMT

# 44. How to take control of your health and avoid visits to your Doctor Our health care system is not getting to the root of - and in the majority of cases only manages - disease. The Solution? Take Control of Your Health in 7 Simple Steps. The more you take responsibility for your own health in the form of nurturing your body to prevent disease and getting good exercise, the less you need to rely on the "disease care" that passes for our health care. In the majority of cases, you'll likely find that you can prevent or resolve common health conditions by following these basic tenets of optimal health. These steps will also significantly help with reducing your risk of getting Alzheimer’s disease. Eat a healthy diet focused on fresh, whole foods (ideally organic and/or locally grown). Try to eat a large portion of your food raw. You want to pay careful attention to keeping your insulin levels down, which means avoiding sugars and processed grains of all kinds. Eat only whole grains and avoid wheat if you can. Also be mindful of your protein sources: make sure they're of high quality - ideally organically-raised and pasture-fed if you’re eating meat, or more nuts, seeds and lentils/beans if you are considering becoming vegetarian or vegan. Try to cut down on all sources of dairy. Consume healthy fat. The science is loud and clear on this point - omega-3 fats are essential for optimal health, as are other fats, like natural saturated fats from foods such as organic butter or preferable ghee (clarified butter). For fish the oily varieties are the best and a good example is mackerel. Try to avoid commercially farmed fish. Also avoid tuna as they are polluted with mercury. Other healthy fats include coconut oil, avocados, olives, olive oil, nuts, seeds and beans. All these fats are low carbs and will not impair insulin and leptin. Make clean, pure water your primary beverage, and steer clear of all sweetened and/or flavoured beverages, including those that contain artificial sweeteners. Manage your stress. Learn to meditate. (Nicholas is a qualified meditation teacher and gives regular free introductory lectures.) Exercise regularly. Ideally, you want a comprehensive fitness regimen that includes stretching, high-intensity interval training, core strengthening exercises, and strength training. FLABeLOS is ideal for this. Think about adding regular yoga into the mix. Talk to Nicholas and Sophie if you need any advice. Get plenty of appropriate sun exposure to optimize your vitamin D levels naturally. Avoid sun creams but make sure your skin does not burn. The best advice is once you feel you have had enough sun either cover up or seek the shade. Fast twice a week or once a week to start with and then increase to twice as you become comfortable with it. Best wishes and good health Nicholas and Sophie

Published on 2014-07-28 13:49:56 GMT

#43. Results of our 8 week challenge - follow Pat’s example! Congratulations to Pat Wilson, our star performer, for losing a stone and one pound in our 8-week challenge. How did Pat do it? By sticking to the 5:2 diet – 500 calories on two days a week – and by eating a low glycaemic diet, which involves replacing refined carbs with whole grains, cutting out sugar and eating more fresh fruit and vegetables and less meat, dairy and processed foods. Pat also does a lot of walking and one or two FLABeLOS sessions most days. She posted this on our Facebook page: Thank you Shape Studio for helping me lose weight and tightening my flab. I was really pleased that I lost the most weight from your recent challenge and won the 4-week unlimited pass. Altogether I have lost 34lbs [two and a half stone] in 24 weeks - not bad at all and I feel so much better for doing so. Everyone is noticing now which makes me determined to get to my goal. Well done Pat! This challenge was so successful that we will run another one in September and October, but you don’t have to wait til then – it’s so easy that you can start today. Summer is a great time to start a diet; there’s a great variety of fresh fruit and veg in the shops and we naturally want to eat less when temperatures are hot. Remember – if Pat can do it, so can you! Our mission; to get you 100% healthy We inspire people to take responsibility for their own health and transform their lives. Along with others in this field we are leading a health revolution by changing our clients’ perceptions of what it means to be healthy. We are credible, trusted and we get results. We can help anyone to look and feel better, and therefore younger, with more energy. Information that we provide will help you to make the changes you need to achieve 100% health. This information is designed to be interactive so it fits your individual needs, lifestyle and preferences to support you in the best way possible. And if you need to go one step further and have one-to-one help and advice, we can provide that too as part of your continuing commitment to your 100% health. Best wishes and good health Nicholas and Sophie

Published on 2014-07-21 09:25:04 GMT

#48. The dangers of cooking with vegetable oils Of all the destructive foods available to us, those made with heated vegetable oils are some of the worst. Make no mistake about it, vegetable oils are not the health food that you were led to believe they were. This is largely due to the fact that they are highly processed, and when consumed in the amounts as they are by most Westerners, they seriously distort the important omega-6 to omega-3 ratio (ideally, this ratio is 1:1.) Anytime you cook a food, you run the risk of creating heat-induced damage. The oils you choose to cook with must be stable enough to resist chemical changes when heated to high temperatures, or you run the risk of damaging your health. One of the ways vegetable oils can inflict damage is by converting your good cholesterol into bad cholesterol—by oxidizing it. When you cook with polyunsaturated vegetable oils (such as canola, corn, and soy oils), oxidized cholesterol is introduced into your system. As the oil is heated and mixed with oxygen, it goes rancid. Rancid oil is oxidized oil and should NOT be consumed—it leads directly to vascular disease. Also during the manufacture of these oils, trans-fats are introduced when the oils are hydrogenated, which increases your risk of chronic diseases like breast cancer and heart disease. So what's the best oil to cook with? Of all the available oils, coconut oil is the oil of choice for cooking because it is nearly a completely saturated fat, which means it is much less susceptible to heat damage. And coconut oil is one of the most unique and beneficial fats for your body. Olive oil, while certainly a healthy oil, (especially extra virgin), is easily damaged by heat and is best reserved for drizzling cold over salad or bread (a good substitute for butter). As we have blogged before it is not saturated fat that is the bad boy but trans-fats! Our mission here at Shape Studios is to give you the knowledge so you can be 100% healthy. Best wishes and good health Nicholas and Sophie

Published on 2014-08-26 08:17:42 GMT

#46: 'Tape measure test' call on type 2 diabetes People are being urged to whip out the tape measure to assess their risk of developing type 2 diabetes. Public Health England said there was a "very high risk" of diabetes with waistlines (measured across the belly button) over 40in (102cm) in men or 35in (88cm) in women. It warned that the disease could "cripple" the NHS, 10% of whose budget is already spent on it. The charity Diabetes UK said the country was facing a "devastating" type 2 diabetes epidemic. Type 2 diabetes is an inability to control blood sugar levels that has dire consequences for health. It increases the risk of heart attacks and strokes, is the leading cause of blindness in people of working age, damages blood vessels and nerves and results in 100 foot amputations each week in the UK. If someone has type 2 diabetes at the age of 50, they can expect to die six years earlier than someone without the disease. How fat? Obesity is the biggest risk factor driving the disease. Public Health England (PHE) says men with a 40in (102cm) waist are five times more likely to get type 2 diabetes than those with a slimmer waistline. Women were at three times greater risk once they reached 35in (88cm). The PHE report also warns men with a 37-40in waistline (94-102cm) or women at 31-35in (80-88cm) may not be in the most dangerous group, but still faced a "higher risk" of the disease. Dr Alison Tedstone, the chief nutritionist at Public Health England, said obesity was now so prevalent "we don't even recognise it". She urged people to "keep an eye on your waist measurement" as losing weight was "the biggest thing you can do" to combat the disease. Our mission here at Shape Studios is to give you the knowledge so you can be 100% healthy. Our advice is to follow our simple steps on exercise and nutrition, thereby completely avoiding diabetes. The booklet you were given when you started at Shape Studios has all the information you need to change your connection with food forever. Our blogs on getting the right kind of exercise and the latest on your nutrition are all posted on our Facebook page. If you need to review any of them then just click on the icon at the bottom of the page. If you would like a free half-hour consultation then book an appointment next time you come in for a wobble. Best wishes and good health Nicholas and Sophie

Published on 2014-08-11 13:17:09 GMT

“After my baby’s birth I could hardly lose any weight, but thanks to FLABéLOS and the 5:2 fast diet I have lost half a stone in 3 weeks. It’s really worth it.” Renata

Published on 2014-07-11 11:36:02 GMT

# 40. Thyroid problems: hypothyroidism Hypothyroidism, or underactive thyroid, is a very common problem, and there are many reasons for this. Dr Jonathan Wright, a pioneer in natural medicine, has concluded that the main reason for an underactive thyroid is drinking chlorinated and fluoridated water and eating brominated flour. Chlorine, fluoride, and bromine are all in the same family as iodine, and can displace iodine in your thyroid gland. Also a principal cause of hypothyroidism is related to elevated reverse T3 levels, which can become elevated in response to heavy metal toxicity. In such cases, successful treatment must include detoxification. So the advice from Shape Studios Is and has always been the same; avoid man-made chemicals as much as you can. For water we would recommend our local Bournemouth water. It is slightly alkaline which is perfect but it does have chlorine added to it to kill any bugs. Use a carbon filter or boil water to help take the chlorine out. Avoid all fluoride. Make sure you use a herbal toothpaste with no fluoride in it and avoid any mouth-washes that contain fluoride. Make sure your children also avoid these chemicals. Metals are needed by the body, but should be naturally occurring. Be aware that many of the heavier metals are highly toxic to our system. (Revisit our blog #26: Toxic chemicals to avoid). One of the main sources of mercury, for example, is tuna. Tuna, like many top-of-the-food-chain fish, are loaded with mercury. Unfortunately our seas have many unwanted chemicals in them as a consequence of our industrial run-off! Try and buy as much organic veg, fruit, meat and animal products as you can. This way you will avoid many of the man-made toxic chemicals and metals. To help detoxify yourself you should considered the 5:2 diet, the liver cleanse (refer to our blog #5) and or course regular FLABeLOS which helps to metabolise fat (a lot of toxins are stored in fat cells). FLABeLOS also helps drain the lymphatic system. (See or blog # 38: 'Confusion' over how active we should be.) Those with thyroid issues should consider Dr Wright’s recommendation that you replace the iodine in the thyroid gland. The best source of natural iodine can be found in seaweed. Best to eat it raw. I (Nicholas) sprinkle it on the morning bowl of muesli. For a supplement, women should take about 6 mg of iodine per day, and men about 3 mg per day to replace their thyroid iodine. Once you have detoxified and avoided any of the chemicals above the thyroid should recover sufficiently so that you may be able to stop any medication you might be taking such as thyroxin. Check with your doctor before you come off any medication. You can also do some specific yoga exercises to help stimulate the thyroid gland - these are the ‘shoulder stand’ and ‘plough’. If you would like a demonstration please ask Nicholas or Sophie. Best wishes and good health Nicholas and Sophie

Published on 2014-06-30 13:17:47 GMT

# 38. 'Confusion' over how active we should be Government guidelines say adults should do at least two and a half hours of moderate activity each week - or one and a quarter hours of vigorous activity - or a combination of the two. It can be confusing, but that alone probably doesn't explain why only a third of adults are meeting the recommended amounts. Much of the research on health recommendations comes from the American College of Sports Medicine, which has been studying levels of public fitness since the 1950s. The World Health Organization also says physical inactivity is the fourth largest contributor to global deaths, and increases risk of some cancers, diabetes and heart disease. Stuart Biddle, professor of physical activity at Loughborough University helped to write the UK guidelines. He says: "The debate was really around not so much whether the science showed physical activity was good for health, but to come up with sensible and evidence-based guidelines such as how much exercise, how often should we do it, can we break it up into smaller bouts. Has it worked? "I don't think there was significant progress, no. I do see public health as a long term business and so getting the evidence out - I do see that as a proper achievement." The same could be true in the US, where it's claimed one in three Americans is obese. Carol Garber, a vice-president of the American College of Sports Medicine, says guidelines could be better understood. "Part of it is that they are complicated, the other is that we've not done a very good job of getting the information out to people in a way that it's easy to understand and that they can take and implement it in their daily lives." So let’s try and make sense of the advice and make this easy for everyone. Do remember our mission here at Shape Studios is to give you the knowledge so you can be 100% healthy. The easy task for us at Shape Studios is not having to convince our clients the need to exercise. You are already committed to that and also committed to changing your connection to food. Remember the advice we give out is based on the timeless knowledge of Ayurveda. As we increase our current scientific knowledge of the human body this modern science is concurring with the ancient wisdom of Ayurveda. It is said that there is nothing new in this world! Getting back to the government research for a moment - at least they do recommend that we all exercise more and the advice coming down to us is that we should be exercising in short bursts as our ancestors did. This advice is what Ayurveda would say and do this every day if you can. As we noted in our blog #29: Benefits of exercise, chronic sitting has actually been shown to take years off your life even if you exercise regularly. So this exercise advice sits very nicely with the FLABeLOS regime of short bursts and not too much cardio work but building bone and very lean muscle mass. FLABeLOS also helps with any congestion and sluggish circulation. It helps the lymphatic system to drain. The primary function of the lymphatic system is to transport lymph, a clear, colourless fluid containing white blood cells that helps rid the body of toxins, waste and other unwanted materials. It is vital that this fluid drains properly. Regular FLABeLOS helps with this. So FLABeLOS three times a week is the minimum but the more you do the more you will benefit. And try not to sit down for more than 15 minutes at a time! Move……… And it’s also good to walk as much as one can every day. We are fortunate here in Bournemouth that we have lovely walks right on our doorstep. As we have stressed before; a walk after a meal is recommended by Ayurveda particularly in the evening. It helps with the digestion which as we said in last week’s blog: ‘we need to be fully digested before bed’. Best wishes and good health Nicholas and Sophie

Published on 2014-06-16 13:16:37 GMT

# 37. Sleep deprivation and its effect on health Lack of sleep has been in the news recently and can contribute to a wide array of health problems, including diabetes, obesity, heart disease, widespread pain, irreversible brain damage, and Alzheimer’s disease! An American survey found 25% of people having to cut down on sleep due to long workdays. On average, Americans get only 6.5 hours of sleep on weeknights, but reports suggest we need 7.25 hours in order to function optimally. So if you are one of those who does not sleep very well or is getting insufficient sleep here are some tips to help get your sleep pattern back on track. One of the main reasons why people lack proper sleep is due to stress. The busy mind is the problem so to get to the root cause one should consider practising meditation. And even if you are getting normal sleep once in a while, sleep does not dissolve the accumulated stress of day-in-and-day-out pressures of daily life; it can only dissolve the fatigue of today. So fatigue and stress keep building. Even when you go on holiday, the relaxation doesn't last very long once you get back to your usual lifestyle. That's why everyone needs a way to dissolve the accumulated fatigue and stress of daily living, which is made worse by sleep deprivation. Practising the Transcendental Meditation technique on a regular basis allows you to throw off that accumulated stress. Research indicates that the regular practice of Transcendental Meditation improves health, including psychological well-being. Researchers estimate that 70 to 90% of disease is stress related, so if you have a mechanism for reducing stress, it improves your overall health and all aspects of your life. Most people with insomnia who learn the Transcendental Meditation program find that it becomes less and less of a problem. For the research, go to uk.tm.org and search for insomnia. Also if you wish to know more about the subject, talk to Nicholas who is a qualified teacher of Transcendental Meditation. Another helpful tip for improving your sleep is to keep the temperature in your bedroom below 21˚C. Getting insufficient exposure to sunlight during the day and too much light during the evening disrupts your natural waking-sleeping cycle and can lead to poor sleeping habits or insomnia. Make sure your bedroom is dark and avoid light from alarm clocks etc. There is increasing evidence that electromagnetic fields from mains electricity or mobile phones can disturb sleep. So keep mobiles at least 3 feet away from your body. Some people also turn off circuit breakers in the main fuse box thereby stopping the electrical current that runs through the cables that are close to your bed. Examples are the bedroom lighting circuit and/or the bedroom mains circuit. You could try this first and see if your sleep pattern improves. If you do this you will need a torch to hand! Eating late is a disaster for our sleep. Remember from Ayurveda that our main meal should be in the middle of the day and therefore only a light meal in the evening is best. It takes 4 to 6 hours to digest a full meal and it’s very important to have your meal fully digested before you go to sleep otherwise your sleep will be disrupted. So ideally have a light meal before 7 in the evening and then nothing else except water or a fruit tea. Hot water with some grated ginger is good as this will help to keep the digestion going so you are fully digested before sleep. Simulants like tea, coffee and alcohol are best avoided. Ayurveda suggests that you go to bed at 10 o’clock and get up around 6 in the morning, i.e. bed when it’s night and up with the sun. Ayurveda informs us that those 2 hours before midnight is when many of the body’s regeneration processes are at their peak. The ‘angel train’ leaves at 10 so try to be on it! Avoid watching TV or using your computer or smartphone at night or at least about an hour or so before bedtime as these technologies can have a significantly detrimental impact on your sleep. TV and computer screens emit blue light, similar to daylight. This tricks your brain into thinking it's still daytime, thereby shutting down melatonin secretion. Under normal circumstances, your brain starts secreting melatonin during something called dim light melatonin onset. If the light in your environment doesn't dim, because of multiple artificial light sources, melatonin won't be released and this affects sleep timing, quantity, and quality. Take a hot bath or shower 30 minutes before bedtime. The hot bath increases your core body temperature, opening up the blood vessels in your limbs. When you get out of the bath, heat can leave your body easily (if the room temperature is cool), abruptly dropping your core body temperature, making you drowsy and ready for great sleep. The last but most tricky is the snoring partner! There are many quick fixes from Ayurveda. Any number of these can be successful. Check out various remedies by doing a google search: ‘Ayurveda snoring’…………… Sleep well, best wishes and good health Nicholas and Sophie

Published on 2014-06-09 13:23:18 GMT

“Feeling the benefits – increased energy levels, well-being, weight loss in conjunction with a healthy eating plan. Thank you FLABéLOS, so look forward to my next session.” Roma

Published on 2014-06-06 14:05:02 GMT

# 35: A Review of Fasting and Exercise: Good health assured If we were to recommend just two therapies that would dramatically improve the nation’s - and therefore your - health, those would be fasting and exercise. Governments rise and fall on how they have increased the NHS budget, built more hospitals, increased doctors, increased nurses etc. The list goes on, and yet this just shows that our nation is getting sicker, not healthier. As we noted in a recent blog, despite the world spending billions on cancer research, cancer rates have increased dramatically since the 70’s when most of us smoked! It’s time to get back to basics. We are talking about a revolution in a simple natural approach to healthcare that starts with the individual taking responsibility and not giving it over to a doctor. If we did nothing other than these two therapies, we could slash the spending on the NHS; we will not need much of their services as we will be a fitter and healthier nation. As an example of what we consider a broken health care system: why hasn’t the NHS taken fasting on board and promoted its remarkable benefits? With the vast body of research now available to the NHS on the benefits of fasting one would think at least they would introduce large scale trials for themselves. They have seen the dramatic weight loss by fasting twice a week - never mind the body’s ability to start healing itself without medical intervention. I’m sure the NHS and its doctors have our best interests at heart and yet they are desperately slow to react to new research that challenges their ideas on healing. Do remember that fasting is not a new idea. It’s been around and recommended for thousands of years. All that is new about fasting is that modern science has verified the ancient wisdom. As with most things, there’s nothing new in this world, it’s just a case of remembering the knowledge and putting that knowledge into action. We talked about fasting in our first blog and that during fasting, certain genes can be turned on and off depending on diet and exercise. The key is to turn on your 'sweet sixteen' gene - the one that slows down ageing and burns fat - and turn off your 'grim reaper' gene - the one that speeds up ageing and stores fat. What fasting does is reduce levels of IGF-1 (insulin-like growth factor 1, which leads to accelerated ageing: the ‘grim reaper’ gene), and switches on the DNA repair genes (the ‘sweet sixteen’ gene) and at the same time reduces blood pressure, cholesterol and glucose levels. Weight loss is of course one benefit of the 5:2 Fast Diet but the real dividend is the potential long-term health gains, cutting your risk of a range of diseases, including diabetes, heart disease and cancer. You will soon come to understand that it is not just a diet. It is more than that: it is a sustainable strategy for a healthy, long life. Traditionally fasting meant no food and only water to drink, but modern science has demonstrated that to make sure your IGF-1 is reduced, women need to eat only 500 calories a day and men 600 calories. If you manage this on two days a week this is when you start to see and feel the difference. Now this is not something we should do just to lose weight; it is a lifestyle choice we should think about making as long as we are here on the planet. Getting back to the NHS for a moment - at least they do recommend that we all exercise more and the advice coming down to us is that we should be exercising in short bursts as our ancestors did. As we noted in our blog #29: Benefits of exercise, chronic sitting has actually been shown to take years off your life even if you exercise regularly. So this exercise advice sits very nicely with the FLABeLOS regime. Not too much cardio work but building bone and very lean muscle mass. Three times a week is the minimum but the more you do the more you will benefit. And try not to sit down for more than 15 minutes at a time. Do remember our mission here at Shape Studios is to give you the knowledge so you can be 100% healthy. So regular FLABeLOS and fasting twice a week and you’ve pretty much got it covered! Best wishes and good health Nicholas and Sophie