Welcome to Microdesigns, science-based Precision Nutrition Coaching!
My name is Eunice, and I’m passionate about helping individuals like you achieve optimal health and wellness through personalized nutrition plan.
Empowering health through personalized nutrition design to elevate your wellness
Vitality and happiness redesign for you and your family
Micro Designs
Elevate Your Wellness
What you will get:
Life Coaching includes:
Precision nutrition plan backed by scientific research, test results interpretations from your RNA transcriptomics, and IA generated supplement recommendations. You will receive guideline on , lifestyle changes for better relationships, improve sleep pattern, increase self-confidence, including skills that will put you on the path to live your best life.
Long lasting results
Habit Replacement Guidance
Easy to use nutrition diary
Easy to follow meal plans
Science-based individualized vitamins recommendations
Identity-based accountability guidance
— check out my readymade offers —
Nutrition Programs
Desire
Reducing biological age involves adopting healthy lifestyle habits and making choices that promote overall well-being. Here are some strategies you can implement to potentially lower your biological age:
- Regular Exercise: Engage in both aerobic and strength-training exercises. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening activities on two or more days a week.
- Healthy Diet: Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugary drinks, and excessive salt intake.
- Maintain a Healthy Weight: Keep your body weight within a healthy range for your height and body type. Excess weight can contribute to various health issues and accelerate aging.
- Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep quality or insufficient sleep can affect hormone levels, immune function, and overall health.
- Stress Management: Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature. Chronic stress can accelerate aging and increase the risk of various health problems.
- Stay Hydrated: Drink plenty of water throughout the day to maintain proper hydration levels. Dehydration can affect organ function and overall health.
- Avoid Harmful Substances: Minimize or eliminate smoking, excessive alcohol consumption, and recreational drug use. These substances can have detrimental effects on health and accelerate aging.
- Regular Health Check-ups: Stay proactive with your health by scheduling regular check-ups with your healthcare provider. Addressing any underlying health issues promptly can help prevent them from worsening and contributing to accelerated aging.
- Social Connections: Maintain strong social connections with friends, family, and community. Social isolation can negatively impact mental and physical health, contributing to accelerated aging.
- Continuous Learning and Mental Stimulation: Keep your brain active by engaging in activities such as reading, puzzles, learning new skills, or pursuing hobbies. Mental stimulation can help maintain cognitive function and reduce the risk of age-related cognitive decline.
Remember that everyone’s body is different, and the effectiveness of these strategies may vary from person to person. Consistency and making gradual, sustainable lifestyle changes are key to reducing biological age and promoting long-term health and vitality. Additionally, consult with a healthcare professional before making significant changes to your lifestyle or if you have any underlying health conditions.
Decision
Preventing diseases involves a combination of lifestyle choices, proactive healthcare practices, and awareness of risk factors. Here are some strategies to help prevent diseases:
- Healthy Diet: Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit consumption of processed foods, sugary snacks, and high-fat meals. A nutritious diet can boost your immune system and reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers.
- Regular Exercise: Engage in regular physical activity most days of the week. Aim for a combination of aerobic exercise, strength training, and flexibility exercises. Regular exercise can help maintain a healthy weight, strengthen your heart and muscles, and improve overall well-being.
- Maintain a Healthy Weight: Strive to maintain a healthy weight for your height and body type. Excess weight can increase the risk of numerous health problems, including heart disease, diabetes, high blood pressure, and certain cancers.
- Avoid Tobacco: If you smoke, quit smoking, and avoid exposure to secondhand smoke. Smoking is a leading cause of preventable diseases such as lung cancer, heart disease, and respiratory disorders.
- Limit Alcohol Consumption: Drink alcohol in moderation, if at all. Excessive alcohol consumption can increase the risk of liver disease, certain cancers, heart problems, and mental health issues.
- Practice Safe Sex: Use condoms and practice safe sex to reduce the risk of sexually transmitted infections (STIs) and unwanted pregnancies. Get tested regularly for STIs if you are sexually active.
- Manage Stress: Find healthy ways to manage stress, such as exercise, meditation, deep breathing exercises, spending time in nature, or engaging in hobbies. Chronic stress can weaken the immune system and contribute to various health problems.
- Get Vaccinated: Stay up-to-date with vaccinations recommended by your healthcare provider. Vaccinations can help prevent numerous infectious diseases, including influenza, measles, chickenpox, hepatitis, and human papillomavirus (HPV).
- Practice Good Hygiene: Wash your hands frequently with soap and water, especially before eating, after using the restroom, and after coughing or sneezing. Practice good respiratory hygiene by covering your mouth and nose with a tissue or your elbow when coughing or sneezing
- Regular Health Check-ups: Schedule regular check-ups with your healthcare provider for preventive screenings and vaccinations. Early detection and treatment of health conditions can help prevent them from progressing into more serious diseases.
- Stay Informed: Stay informed about common health risks and preventive measures through reliable sources such as healthcare professionals, government health agencies, and reputable medical websites.
By incorporating these preventive measures into your daily routine and seeking regular medical care, you can significantly reduce the risk of developing many common diseases and enjoy a healthier, more fulfilling life.
Quality of life
If you’re already dealing with an illness and want to improve your quality of life, here are some steps you can take:
- Manage Symptoms: Work with your healthcare provider to manage symptoms associated with your illness. This may involve pain management techniques, dietary changes, or physical therapy.
- Maintain a Healthy Lifestyle: Even with an illness, maintaining a healthy lifestyle can improve your overall well-being. Eat a balanced diet, engage in regular physical activity as recommended by your healthcare provider, get enough sleep, and manage stress.
- Support Network: Surround yourself with a supportive network of friends, family, and healthcare professionals who can provide emotional support and practical assistance when needed.
- Stay Informed: Educate yourself about your illness and treatment options. Understanding your condition can help you make informed decisions about your healthcare and feel more empowered in managing your health.
- Pace Yourself: Listen to your body and pace yourself to avoid overexertion. Prioritize tasks and activities, and don’t be afraid to ask for help when needed.
- Find Joy and Meaning: Engage in activities that bring you joy and fulfillment, whether it’s spending time with loved ones, pursuing hobbies, or volunteering in your community. Cultivating a sense of purpose can improve your overall quality of life.
- Practice Self-Care: Take time for self-care activities that promote relaxation and stress reduction, such as meditation, deep breathing exercises, or enjoying a warm bath.
- Seek Emotional Support: Consider seeking support from a counselor, therapist, or support group to help you cope with the emotional challenges of living with an illness.
- Stay Positive: Maintain a positive outlook as much as possible. While living with an illness can be challenging, focusing on the things you can control and finding reasons to be grateful can help improve your overall outlook and quality of life.
Remember that improving your quality of life while living with an illness is often a gradual process. Be patient with yourself, celebrate small victories, and continue to take proactive steps to prioritize your health and well-being.
Reduce dependency on medication
Reducing dependency on medication for depression and anxiety involves a comprehensive approach that addresses both physical and psychological aspects of well-being. While medication can be helpful for managing symptoms, it’s often beneficial to explore additional strategies to support mental health. Here are some approaches you can consider:
- Therapy: Seek therapy with a qualified mental health professional, such as a psychologist or licensed counselor. Cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), mindfulness-based therapies, or interpersonal therapy are effective for managing depression and anxiety without relying solely on medication.
- Lifestyle Changes: Incorporate healthy lifestyle habits that support mental well-being. This includes regular exercise, a balanced diet, adequate sleep, and stress management techniques such as meditation, deep breathing exercises, or yoga.
- Social Support: Cultivate a strong support network of friends, family, or support groups. Having people to talk to and lean on during challenging times can provide emotional support and reduce feelings of isolation.
- Mindfulness and Relaxation Techniques: Practice mindfulness meditation, progressive muscle relaxation, or other relaxation techniques to reduce stress and promote a sense of calmness.
- Identify Triggers and Coping Strategies: Work with a therapist to identify triggers for your depression and anxiety and develop coping strategies to manage them effectively. This may involve learning to challenge negative thought patterns, practicing assertiveness skills, or developing problem-solving techniques.
- Set Realistic Goals: Break tasks and goals into smaller, manageable steps to avoid feeling overwhelmed. Celebrate your progress and achievements along the way, no matter how small.
- Engage in Meaningful Activities: Participate in activities that bring you joy, fulfillment, and a sense of purpose. This could be hobbies, volunteering, creative endeavors, or spending time with loved ones.
- Explore Alternative Therapies: Consider complementary and alternative therapies such as acupuncture, massage therapy, or herbal supplements. While these may not replace traditional treatments, some people find them helpful as adjunctive therapies.
- Stay Connected with Your Healthcare Provider: If you’re considering reducing or stopping medication, discuss your concerns and goals with your healthcare provider. They can provide guidance on tapering off medication safely and monitor your progress closely.
- Be Patient and Kind to Yourself: Recovery from depression and anxiety is a journey, and it’s normal to experience setbacks along the way. Be patient with yourself, practice self-compassion, and remember that seeking help is a sign of strength, not weakness.
It’s important to work closely with your healthcare provider to develop a personalized treatment plan that meets your individual needs and preferences. They can help you explore various options and make informed decisions about managing your depression and anxiety effectively.
Miriam G.
lost 5kg in 3 months
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Richard F.
lost 7kg in 2months
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Tiffany B.
lost 4kg in 1.5 months
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Alexandra G.
lost 15kg in 2 months
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Fiona R.
lost 5kg in 2 months
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— questions & answers —
Common Questions
Embark on your wellness journey and get answers to all your queries concerning Vitality’s sustainable and health promoting solutions.
Will you help me with a customised plan if I have specific dietary requirements?
Yes, all our plans are customised. They are designed keeping in mind every individual’s specific dietary requirements and conditions.
Are the plans suitable if I have a medical condition?
At Vitality, we focus on wellness through our nutrition programs. We do not diagnose, prevent, or treat diseases. However, if you have any specific underlying health conditions, you should first consult your physician before signing up for the program. Our programs are not appropriate for those who are dealing with disorders or have a history of eating disorders.
How much weight can I lose?
All of our plans are specifically designed. If you follow them religiously, you will start seeing results within a few weeks. On an average a person can lose up to 4 kgs in a month’s time depending on their metabolism.
How can the Vitality experts help me?
Vitality is designed for general wellness and does not diagnose, prevent, or treat any of the health conditions, including metabolic or inflammatory diseases. Our recommendations don’t take into consideration allergies or intolerances, medical conditions, or medications. Therefore, we would recommend you to please speak to your physician for medical advice if your medical condition affects your ability to eat.
How does precision nutrition differ from traditional approaches to diet and nutrition?
What is precision nutrition coaching?
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Pricing
First consultation
$50
Weekly meeting
$70
per session