Lifestyle Medicine Demystified 

“ Our bodies are our gardens, to the which our wills are gardeners.”
- William Shakespeare -


Dear Reader,

The above quote is a beautiful analogy reflecting how important it is to prioritise self-care, and nurture our body so we can thrive. 

This issue of 'Sanko Insights' focuses on weight management and obesity, and anyone that has faced the weight-loss abyss will know it's not an easy feat. Like a garden, we need to be patient and nurture ourselves from different aspects, as no one thing will bring lasting results. 

We will highlight some culprits of unintentional overweight and obesity - hormonal and metabolic dysfunctions - and their underlying causes. 

The 'calorie-in-calories-out' and 'low-fat' diet models have been outdated for years now, and yet, it is still being advised and followed today, to people's health detriment.

Modern humans' total reliance on glucose as energy source contributes to the growing weight issues globally. We need to provide our body an opportunity to use fat as energy source for a sustainable management of optimal weight. 

Latest research and clinical trials provide evidence that the most successful way to overcome the overweight issue is through a multifaceted Lifestyle Medicine approach. We offer a couple of practical tips that can be easily integrated into even the busiest of lifestyles, and point you to more in-depth information on our Sanko platform.


Vamshi, Zee and the Sankō team

PS: If you know of someone that might benefit from this information, please feel free to share! 

Weighing up the balance

Healing and addressing overweight and obesity may seem overwhelming, especially if other chronic conditions are being addressed simultaneously, however, the main thing to keep in mind is BALANCE, which is key. 

This journey requires paying special attention to several elements at the same time and over time for best outcome: Nutrition, Hydration, Elimination, Sleep, Exercise, Daylight exposure, Mindfulness and Stress release.
The aim is to nurture our microbiome and regulate our digestive system, lower our blood glucose and insulin levels, calm our nervous system, strengthen our immune system, equalise our hormonal system and encourage a proper functioning metabolism.

As we are all different, we can only begin from our own personal starting point.
Comparisons and promises to self or others can lead to disappointments, so staying on track by adding easy changes over time, step by step, can eventually build a set of health supporting habits for life, which in turn will result in a healthy body.

As the saying goes:
'Wherever you find yourself, there you are!'

Self-management Tips

Squats and Skips

Both squats and skipping help bring about numerous health benefits when done on regular basis. These simple and easily accessible exercises can be done anywhere, at anytime, helping to raise our metabolic rate and improve our overall health and sense of wellbeing on all levels - physiological, mental and emotional. These fun exercises are the ideal duo to add to an effective weight management and burning fat, and are easy to implement into any busy schedule. 

How to squat safely:

1.    Standing with your feet apart (a little wider than your hips), point your feet slightly outwards, so when you bend your knees, they will be aligned over your toes

2.    Pick a focus point straight ahead of you, which you will concentrate on while doing your squats  

3.    While squatting, you can place your palms on your thighs and slide them down, so your wrists and forearms slide below the knees, and elbows can rest just above the knees (some people prefer to have their arms stretched out parallel to the floor, so choose the best option for you)

4.    Start taking a deep breath in through your nose, tighten your core a little, feet planted firmly and evenly on the floor, start squatting down with a neutral straight back, sticking your bottom out slightly (as if you are sitting down onto a low stool behind you) all the while your chest and gaze remain up - ideally get to a parallel position where hips and knees are in line or slightly below (but please work at your own pace, one can build on that in time)

5.    Now slowly and gently start coming back up whilst breathing out through your pursed mouth while extending your legs. Your breathing is very important while doing squats – don’t hold your breath!

6.    Depending on your level of fitness, build up to 10 squats, alternating with short bursts of skipping (again, please start gently and build it up over time) and aim to eventually do 3 repetitions of both at each session.

Check out our recommended video by Amanda Kloots on how to skip safely and easily. 

Dry brushing

Dry brushing is the simplest way to enhance overall health and well-being, as it enhances blood flow and stimulates the nervous system, leaving the body calm yet invigorated. It is an Ayurvedic practice that has been around for centuries and has been practiced by many other ancient cultures.

It involves ‘massaging’ the body surface by gently brushing dry skin with a dry and firm-bristled brush and performed in a particular sequence. * Brushing the skin while it is dry allows for a thorough exfoliation without ridding it of moisture compounds (oils, fats, proteins) the way a hot bath or shower does.

Dry brushing boosts circulation, delivering oxygenated blood to the whole body, and assists with internal detoxification by stimulating the lymphatic system, enhancing lymph flow. 

Dry brushing also helps with the breakdown of fat deposits and cellulite (toxins trapped in fat deposits). The lymphatic fluid helps to discharge these accumulated toxins and metabolic wastes, tightening the skin and helping with muscle tone. This eventually facilitates cellulite reduction and promotes weight loss.

* Check out our recommended video on how to dry brush effectively with Kelly Kennedy here

Evidence-based products

Our product picks are based on evidence and quality. We solely recommend them for the health benefit of users. Sanko has a strict policy of no sponsors or advertisers.


5 Lemon Tea 

from Sam the Herbalist

Caffeine free, zesty zinger tea with delicious lemon flavours and aromas - hand made from lemons, extracts and lemon scented herbs with the addition of the nourishing nettle.
This cleansing, restorative, rejuvenating and revitalising tea helps with detoxification and elimination, enhancing the digestive system and the liver while providing the body with supportive minerals and enzymes, necessary to assist with successful weight management. You can check out Sam's tea here.

Garcinia Cambogia Complex 
by Specialist Supplements ltd. 
Native to South and Southeast Asia, the fruit rind of Garcinia gummi-gutta, commonly known as Garcinia cambogia, has been used traditionally as a flavour enhancer in fish curries due to its sharp sour taste.

It can also be used as a digestive remedy to treat bowel complaints and intestinal parasites. 

Latest studies have shown, that it is also a predominantly effective weight-loss supplement due to its ability to regulate the serotonin levels related to satiety, thus reducing food intake, and also helps to increase fat burn and decrease fat production.

This combination of superfoods and trace minerals has been developed specifically to provide the compounds needed to support our metabolic processes, and help regulate the all important blood glucose levels, assisting us on our weight loss journey as part of a focused programme. If interested you can check out the product here.

Curated bookshelf

Why intermittent fasting is beneficial for sustained weight management

Fleur Borrelli explains how important it is to focus on when to eat rather than on just what to eat, for long term weight-loss benefits. 

Read more

Easy to adopt lifestyle habits for balancing weight

Samantha Entwisle shares some easy to adopt lifestyle habits and nourishing foods and herbs.

Read more



Sanko: The one stop Wellbeing & Lifestyle Medicine platform
for prevention and practical management of multiple chronic health conditions
Please note that the information provided in this newsletter is intended for informational purposes and is not a substitute for medical care if your symptoms or health conditions are severe. If they are, please consult your medical practitioner
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