Coaching
Structured lifestyle coaching. We find the changes that return the most for your health and performance, build them into a plan you can keep, and I keep you accountable until the new habits hold.
- 1
Intro call
Up to 30 minutes on Google Meet: your priorities, how the programme runs, and whether it suits your goals.
- 2
Assessment
You complete Lifestyle Audit 360 (LS360), a structured lifestyle assessment; I also advise which investigations are worth doing, and you arrange them where you live.
- 3
Consultation
Up to 2 hours. I go through your assessment and results with you and set out structured recommendations.
- 4
During your programme
I shall task you with specific lifestyle tools in appropriate progressions on a weekly basis; you shall complete the tasks and log them in your personal dashboard app.
I shall be available for any questions that may arise at any point (see Asynchronous messaging below).
1-to-1 sessions: we shall meet online for 60 minutes every 2 weeks – twice over a 4-week programme, six times over a 12-week one; during these sessions we assess your progress, solve the blockers and set further objectives.
- 5
Milestone
At the end of your programme, I shall compile a comprehensive milestone review. You may also choose to extend your coaching – we shall discuss and arrange it as needed.
Structure and accountability
Changing a habit is like swimming against a strong current. Keep swimming and you make headway; stop, and the current carries you back to old habits – and to the problems you set out to solve. Structure and accountability are what keep you swimming, until the new habits are how you live. The benefit is always proportionate to your effort and consistency.
What we work on
Lifestyle: nutrition, exercise, sleep, and tools for emotional and mental wellbeing – chosen for the best return on your time. I do not recommend PRP, ozone injections, stem cell therapy or other popular biohacking – just the most effective lifestyle interventions.
Tools
- LS360 – a structured lifestyle assessment, at the start.
- Cronometer Gold account – for daily nutrition logging – included for you for the whole duration of the programme.
- Asynchronous messaging: I am available for you all the time between sessions – you send an audio or text message on WhatsApp, and I reply as soon as practically feasible.
Who it is for
- Anyone overwhelmed by the abundance of information on health, performance and lifestyle, who wants the noise filtered off the signal.
- Senior professionals and founders who want their health run with the rigour of their work.
- People who want their results – investigations, wearables, their own data – turned from a complex mess into a robustly structured plan.
- Endurance athletes and active people who train with data.
- People with a family history or risk factors who want to act early.
- People starting from little who feel the path is too long to manage alone, and want structure and accountability.
Who it is not for
- People living in the UK.
- Anyone who needs diagnosis or treatment – that stays with your own doctor.
- Urgent or worsening symptoms – contact your doctor or local emergency services.
- Under 18s.
- Pregnancy.
- Active cancer treatment.
- Psychiatric illness in an active phase.
- Anyone needing a quick fix.
- Anyone not ready to put in the effort to change anything yet.
If change looks dull rather than impossible, that is what structure is for: we start where you are and build step by step. Small changes, if kept, add up to large ones.
Coaching and your doctor
This is coaching, not medical care: I interpret, advise and structure your lifestyle; your own doctor diagnoses and treats. I do not become your doctor, and I do not refer or prescribe. I may advise an investigation, a specialist opinion, a supplement where there is a deficiency and the evidence supports it; I may advise a conversation with your doctor about a medicine – but you arrange these, and every decision on treatment stays with you and your doctor. Please discuss all results and recommendations with your own doctors.
Fees
Intro call
Up to 30 minutes on Google Meet. Paid, so the time is yours; deducted from your programme fee if you go ahead within 14 days of the call. Your card is only charged 24 hours before the call.
Assessment and four weeks
LS360 and advice on investigations · a consultation of up to 2 hours, with your results interpreted and structured recommendations · two 60-minute sessions, 2 weeks apart · messaging between sessions · Cronometer Gold account and personal dashboard app included.
Assessment and twelve weeks
The same start · six 60-minute sessions, every 2 weeks · messaging between sessions · Cronometer Gold account and personal dashboard app included.
Prices in pounds sterling. After the intro call, if we agree to go ahead, you receive an invoice for the programme, less the £200 you have already paid for the intro call. Investigations and any specialist consultations are arranged by you and paid separately. Communication and sessions may run in English, Latvian or Russian; written materials in English only.