In the UK, one of the most talked-about wellness topics this past month has been the way younger generations, especially Gen Z, are putting fitness at the heart of their lives. But it’s not just about looking good – it’s about feeling good too. Recent reports show that almost three-quarters of 16–28-year-olds are exercising regularly, and most of them say it helps their mood, energy and mental health. This isn’t a passing trend – it’s a real shift in how we view health and wellbeing.

Fitness with a Bigger Purpose

For Gen Z, exercise is less about chasing a six-pack and more about creating balance. Movement is now a way to manage stress, lift mood, and keep energy levels steady. Unlike past generations who often saw fitness as a chore, many young people today see it as part of a lifestyle that looks after both body and mind. And the science backs them up – moving your body really does release endorphins, improve sleep, reduce anxiety, and sharpen focus. No wonder it’s become a non-negotiable part of daily life.

How We Can Help at Total Health Now Clinic

This change in mindset is something we really celebrate at Total Health Now Clinic because it’s exactly how we see health – as a whole picture. Yes, fitness is important, but it works best when combined with good nutrition, detoxification, stress management, and emotional support. That’s why we’ve built our services to support people at every level:

Nutrition coaching to fuel your workouts and recovery.
Stress and fatigue support to help you feel energised, not burnt out.
Detox programmes to clear toxins and improve vitality.
Holistic therapies to bring body and mind into balance.

Since 2009, we’ve been helping people in London and across the UK bring all these pieces together so they can feel and perform at their best.

Movement and Mental Wellbeing

What stands out most about this trend is how openly Gen Z talk about the mental health benefits of exercise. In a world where stress and digital overload are everyday issues, movement has become a form of therapy. Yoga, Pilates, running, or even mindful walking aren’t just about fitness anymore – they’re rituals that bring calm, focus, and resilience. And that’s where we can really add value. Our approach goes beyond setting routines; we look at what’s happening underneath – the stress triggers, low energy, or gut imbalances – and create a plan that supports your whole self, not just your body.

Creating a Lifestyle, Not a Quick Fix

Another important part of this shift is that Gen Z doesn’t box health into the gym. They know wellness includes what you eat, how you sleep, your relationships, and even your digital habits. This is exactly how we work at Total Health Now Clinic. Many of our clients come to us because, while they’re motivated to stay active, they feel held back by low energy, digestive discomfort, or skin changes. We help uncover the root causes and guide them toward simple, effective changes that last. It’s about building habits that feel good and stick, not chasing short-term fixes.

Supporting the Next Generation of Wellness

It’s exciting to see this new wave of thinking around health and fitness, and we’re proud to be part of it. At Total Health Now Clinic, we love helping people of all ages – whether you’re part of Gen Z or not – create a lifestyle that supports both physical and mental wellbeing. We’re here to guide, educate, and empower you to feel lighter, more energised, and truly well.

If this shift in fitness and wellness resonates with you, why not take the first step? Book your complimentary 30-minute call with us today. Together, we’ll look at where you are, where you’d like to be, and how we can help you get there. Your journey to lasting wellness can start right here.

In recent years, the rise of weight-loss medications like Ozempic has garnered public attention and sparked passionate discussions within health communities. Developed initially to manage type 2 diabetes, Ozempic (a GLP-1 receptor agonist) is now widely prescribed for weight loss due to its ability to suppress appetite and regulate blood sugar. But what is the real cost of this trend, and are we addressing the root causes of weight struggles, or just masking them?

Behind the Popularity: The Allure of Instant Results

Statistics indicate a significant increase in demand for Ozempic, particularly in the UK and the US. It’s now accessible from high-street pharmacies, sometimes without thorough assessments. This mass availability has blurred the lines between medically necessary treatment and convenience-based consumption.

While some users initially experience weight loss, studies show that up to 65% regain most or all of the lost weight within a year of stopping the medication. Moreover, side effects such as nausea, vomiting, muscle loss, fatigue, and even gallbladder complications are common. For many, the short-term benefits do not outweigh the long-term risks or the disappointment that inevitably returns when the weight does.

More concerning is the psychological effect: for many, weight loss through medication does not address the emotional and behavioural patterns that contribute to weight gain.

Startling New Evidence: Muscle Loss Risks

New research published in the June 2025 edition of What Doctors Don’t Tell You (WDDTY) adds another layer of concern. Findings reveal that many Ozempic patients lose up to 40% of their weight in muscle mass, not just fat. This significant muscle depletion not only impacts strength and physical resilience but can slow down metabolism and impair long-term weight maintenance.

These findings reinforce the importance of a comprehensive, holistic approach to weight loss—one that prioritises body composition, not just numbers on the scale. Muscle mass is essential for metabolic health, hormonal balance, immune function, and overall vitality. Any weight-loss method that compromises this balance should be scrutinised and adequately monitored.

What We See at Total Health Now Clinic

At Total Health Now Clinic, we recently encountered a former RejuvaDetox+ client—fit, active, and thriving—publicly promoting these pharmaceutical interventions on behalf of a friend’s pharmacy. Though she maintains her health naturally, she sees nothing wrong with others opting for a quicker path. While we hold no judgment for individual choices, it saddened us to see a strong advocate of natural health endorse a method that bypasses the deeper work.

Root Causes Over Quick Fixes

Our philosophy at Total Health Now is straightforward: sustainable health stems from understanding and addressing its root causes. Weight gain is rarely just about calories in and out. It’s about:

Poor lifestyle habits
Sedentary behaviour
Emotional stress
Toxin build-up
Poor sleep
Unbalanced hormones

Our signature RejuvaDetox+ programme focuses on deeply detoxifying the body, restoring digestive health, and resetting metabolism in a safe, supportive environment. We integrate nutrition, movement, and mindset work, and, where needed, refer clients to our trusted hypnotherapist, Zoe Clews, to address emotional eating and subconscious patterns.

This holistic framework doesn’t offer instant results, but it does provide lasting change. Many of our clients report not only physical transformation but also increased energy, clearer skin, improved sleep, better digestion, and a more empowered sense of self. It’s not just weight loss—it’s life change.

Before You Choose a Jab, Consider This:

In the words of Hippocrates, “First, not harm.” Before turning to pharmaceutical options, ask yourself:

Have I truly committed to a lifestyle change?
Have I addressed stress, gut health, and emotional wellbeing?
Is there a natural path I haven’t tried yet?

Weight management is a journey, not a one-time solution. At Total Health Now, we stand for natural, empowering, and sustainable wellness practices that transform not only your body but your life.

Ready for a different path? Book a complimentary consultation and discover how RejuvaDetox+ could be the start of a true transformation.

Holistic Health Assessment or Health MOT is an approach to evaluating an individual’s well-being that takes into consideration multiple aspects of their physical, mental, emotional, and spiritual health. It involves looking at the person as a whole rather than just focusing on isolated symptoms or conditions. A holistic health assessment typically involves gathering information about an individual’s medical history, lifestyle, diet, exercise routine, stress levels, sleep patterns, emotional state, social support, and other relevant factors. It aims to provide a comprehensive understanding of the person’s overall health and identify any imbalances or areas that may require attention in order to achieve optimal well-being.

Here are some key components that may be included in a holistic health assessment:

Medical history: Gathering information about the person’s past and current medical conditions, medications, surgeries, and allergies.
Lifestyle and habits: Assessing the person’s lifestyle choices, such as diet, exercise, sleep patterns, tobacco and alcohol use, and other health-related behaviours.
Emotional and mental health: Evaluating the person’s emotional well-being, stress levels, coping mechanisms, and mental health history, including any symptoms of anxiety, depression, or other mental health conditions.
Social support: Assessing the quality of the person’s social relationships, including family, friends, and community connections, as social support plays a crucial role in overall health and well-being.
Environmental factors: Evaluating the person’s living and working environment for potential health hazards, such as exposure to toxins, pollution, or other environmental factors that may impact health.
Spiritual health: Considering the person’s beliefs, values, and practices related to spirituality or religion, as these can influence overall well-being.
Body systems: Assessing the functioning of various body systems, such as cardiovascular, respiratory, digestive, immune, and others, to identify any potential imbalances or areas of concern.
Prevention and health promotion: Identifying opportunities for health promotion and disease prevention through education, lifestyle changes, and other preventive measures.

Based on the findings of a holistic health assessment, a personalized plan may be developed to address any identified imbalances and promote optimal health and well-being. This may include recommendations for lifestyle changes, stress management techniques, dietary modifications, exercise routines, emotional support, and other interventions that address the person’s physical, mental, emotional, and spiritual health. It’s important to note that holistic health assessment should be carried out by qualified healthcare professionals trained in integrative or holistic approaches to care.

By tackling our health head-on and holistically, we can certainly be a more productive, happier and healthier nation – and it is the responsibility of all of us to ensure this, employers and employees alike. We don’t need to be filling our bodies with medication to survive and thrive. Preventative holistic healthcare is the medicine of the future. When you feel good, everything else benefits too. You’re more alert, engaged and energetic; you also feel more positive about yourself.

Healthcare isn’t just about looking at the symptoms and masking these with drugs as much as medicine can seem. Instead, it’s about getting to the root of the cause and finding ways of eradicating this holistically instead of understanding that every individual is different. So many areas of our life feed into our health, many of which we don’t fully recognise or understand until our health is properly broken down in this way.

To get started with servicing your body, just like you would your car, book your free 30-minute consultation.

Palpitations, a dry mouth, sweating, and insomnia are just some of the unmistakable signs of anxiety. Everyone has experienced these symptoms at some point in their life. Who hasn’t felt stage fright before a presentation, hyperventilated before an exam or spent a sleepless night before their dental appointment? Under normal circumstances, you get through the situation in question unscathed, and life goes on. However, it is very different for people who suffer from anxiety disorders. Patients with this condition experience virtually no relief or respite because their anxiety is unrelated to a specific situation or event and is – objectively – unfounded. There is no single challenge to get through and move on. Their anxiety goes on constantly, from one situation to the next, and the next, and the next … Although anxiety disorders were common even before the Coronavirus pandemic, the stress of lockdowns and worry about our own health and that of loved ones, our jobs and our financial security has sent numbers surging. A team of researchers at the University of Manchester are currently looking into this. Although the work is still ongoing, they predict that mental health problems will continue to be affected by the pandemic for years to come.

So, where does nutrition come into it? At first glance, it may seem preposterous to say that diet influences how we feel; but think about it: In the cold, hard light of science, feelings are chemistry! Of course, in the first instance, it is our environment, our experiences, and to an extent, our personality that makes us feel the way we feel. But our feelings of fear, anger, overwhelm or love and confidence trigger the release of hormones in our body, which is where chemistry kicks in. We need the happy hormone serotonin and the pleasure hormone dopamine to feel good, the sleep hormone melatonin to sleep, and the stress hormones adrenaline and cortisol for our get-up-and-go and to fight or flee when we’re under threat. Hormones work in unison with each other. Some hormones suppress others; some trigger the release of others. But for these feedback mechanisms to work, for our body to even be able to manufacture the chemicals that we need, we must supply the raw materials they are made of.

Those raw materials are fatty acids, proteins, vitamins, minerals, and phytonutrients – nutrients. What’s more, even our friendly gut bacteria contribute to how we feel by extracting more nutrients from our food for us, manufacturing some, such as short-chain fatty acids, from scratch and even providing some ready-made serotonin! So, if you think of feelings that way, what we eat is bound to have a massive impact on how we feel and how we cope with the challenges life throws at us.

Don’t get me wrong; I’m not saying that diet will cure an anxiety disorder. However, if we try and fuel our body with poor-quality food that does not provide the building blocks of the hormones and catalysts our brain chemistry requires, we’ll have a much harder time overcoming mental health issues.

So, what are these nutrients our body needs, particularly when we are anxious?

Magnesium is often referred to as ‘nature’s tranquiliser’ – which hints at just how crucial this mineral is for supporting balanced mood, relaxation and deep sleep. One reason why magnesium helps us cope with anxiety might be that it plays a role in nerve transmission.[ii] The mineral is not even hard to find. There’s some in most foods, particularly in green leafy vegetables – think broccoli, spinach, kale, and watercress – but also in grains, such as brown rice, buckwheat and quinoa, nuts and seeds, or fish and seafood. Despite this, deficiency is common, which may have something to do with our penchant for convenience and junk foods that are just not as nutritious as real food.

A 2019 study found that the amino acid L-theanine might help manage anxiety and support a balanced stress response. L-theanine is found in green tea.[iii] It increases the activity of the neurotransmitter GABA, which has calming, anti-anxiety effects. The amino acid also raises dopamine and the creation of alpha waves in the brain. This is because l-theanine can cross the blood-brain barrier, a membrane that protects our brain from unwanted and harmful substances. The high intake of green tea by Buddhist monks may contribute to their famously calm demeanour and intense focus during meditation. If you want to give green tea a try, be sure to choose an organic one to reduce your exposure to pesticides and other toxins, which have been found to disrupt the brain’s stress circuitry.[iv]

The authors of a 2020 research review agree that the role of nutrition in the management of mental health disorders is underestimated.[v] They reviewed the existing research into omega-3 fats in connection with anxiety and found that this type of fat is critical for brain health and has been shown to reduce anxiety symptoms. As vegan diets are becoming more popular, it is important to note that omega-3 fats from plant sources, such as flaxseed oil or walnut oil, do not cover our daily requirements, let alone achieve therapeutic levels. The omega-3s these foods contain are inferior to the ones we need: EPA and DHA. Although the body can make those long-chain fatty acids can from plant-source omega-3 (alpha-linoleic acid or ALA), the conversion is sluggish and easily disrupted. Only about 5 per cent get converted. If you are vegan, do not like fish, or are allergic to it, your diet alone will cover your needs. I recommend finding a good-quality supplement with omega-3 from marine sources (i. e., algae), which is the only vegan source of DHA.

When talking about anxiety and nutrition, we must not neglect the role of the microbiota, the friendly bacteria in our gut. The majority of available research studies in 2019 showed that it is beneficial to give our gut bacteria some TLC. Interestingly, “non-probiotic interventions were more effective than the probiotic” ones.[vi]

That suggests that just popping a probiotic capsule may not be enough – and that’s no surprise, really. Don’t get me wrong; probiotics are beneficial; there is no doubt about that. However, their contents – live bacteria, e. g. Lactobacillus and Bifidobacterium species – are not going to settle in the gut. They are only travelling through, and while doing so, they help create a bacteria-friendly climate and temporarily crowd out undesirable microbes. But really, they are only lending a helping hand to our own, indigenous bacteria. Those are the ones that are at home there, and those are the ones that can protect our gut, feed our brains, improve our mood, and keep us healthy.

You can look after your friendly bacteria by giving them real food, especially fibre-rich plant foods, including vegetables, fruit, nuts, seeds, pulses, whole grains, herbs, and spices. Variety is key here. While probiotics – especially in the form of fermented foods like sauerkraut, kimchi, live yoghurt, kefir and kombucha – are great, prebiotics – fibre – are even better. We still need to learn much more about all the different microbes living in our guts, but what we do know is that the more different species we have, the healthier we are. How do we cultivate a variety of species? By keeping our diets interesting! Different microbes have different preferences. By varying what we eat, we are creating a desirable place for them to live.

To keep everyone happy, it is also essential to avoid what harms the microbiota. Alcohol acts like a weedkiller on your internal garden. Food additives reduce a protective type of antibody called secretory immunoglobulin A (or sIgA, for short), and emulsifiers are particularly damaging for the gut. Sugar promotes yeast overgrowth, which can overwhelm the beneficial bacteria and make it difficult for them to adhere to the gut wall.

Of course, although hugely important, diet is not everything. Lifestyle factors, too, play a crucial role in mental health. It will come as no surprise that it is worth reducing stress as much as possible if you suffer from anxiety. Interestingly, stress also damages the microbiota and interferes with the conversion of omega-3 fatty acids – among many other things, so just getting on top of stress will do you a whole lot of good.

I know that that is easier said than done, but there is a shedload of information on stress management on the internet, ranging from relaxation techniques, such as meditation or breathing exercises, to self-care and me-time tips.

So, as you can see, you don’t have to take anxiety attacks lying down. There is a lot that you can do to avoid them or to aid your recovery.

If you’re not sure where to start, take the first step today by booking your free 30-minute Health and Energy Review, so we can talk about your health concerns and I
can give you some energy-boosting strategies you can use straight away. If this sounds like what you need – link here.

So many people we see in the clinic struggle with the effects of poor sleep. We want to talk to you about why good sleep is so important and how you can go about getting it!

A good night’s sleep is as important to health as eating the right things and exercising. Your physical and emotional well-being depends on getting enough. Yet we’re living in sleep-deprived times. Some people are even competitive about how little sleep they’re getting, like dragging yourself through the day on four hours’ rest is a badge of honour. Scientists even say we’re now getting an hour or two less sleep each night than we were 60 years ago. And the effect on our bodies is not good.

The amount of sleep each person needs varies. Waking up feeling refreshed in the morning is a good indicator and so is being able to wake without an alarm. If you need an alarm to wake up, you are not getting enough sleep. If you don’t get enough sleep, you may not be able to concentrate properly and become irritable or agitated. You may also have blurred vision, be clumsy, become disorientated or slow to respond, and have decreased motivation. And, on top of that, if you’re tired and cranky, you are significantly less likely to make the best food choices.

You might be surprised to learn that, in a computer-simulated driving test, those who had had just a few hours of sleep were more dangerous on the (virtual) road than the people who had had a few drinks! In fact, the majority of road accidents are caused by tiredness.

The purpose of sleep is to rest and recover – and to allow the body to repair itself. These maintenance and repair processes take 7 to 9 hours. Adults need between 7 and 9 hours per night – regardless of what you think you have trained yourself to get by with.

But just how do you get a good night’s sleep?

The most common cause of insomnia is a change in your daily routine. For example, travelling, changes in work hours, disruption of other behaviours (eating, exercise, leisure, etc.), and relationship conflicts can all cause sleep problems. Establishing good sleep hygiene is the most important thing you can do to maintain good sleep. It might also be helpful to keep a sleep diary to help pinpoint any particular problems.

Try to go to bed at the same time every day. Your body thrives on routine.
Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
Use your bed only for sleep and sex. This may help you completely switch off.
Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
Spend time outdoors to soak up the sun.
Try to take some gentle exercise every There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
Make an effort to relax for at least 5 minutes before going to bed – a warm bath, massage, meditation.
Keep your feet and hands Wear warm socks and/or mittens or gloves to bed.
Consider getting a traditional alarm clock so your smartphone can stay out of the bedroom (see below). Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.

DON’T…

Engage in stimulating activities – like playing a competitive game, watching an edge-of-the-seat film, or having an important conversation with a loved Even using smartphones and tablets can interfere with sleep, because they emit the same kind of light as the morning sun.
Eat a heavy meal within four hours of going to bed.
Drink caffeine after lunch – like coffee, ‘normal’ and green tea, and
Use alcohol to help you Alcohol can make sleep more disturbed.
Go to bed too hungry. Have a snack before bed – a glass of milk or banana is ideal.
Try to avoid daytime naps.
Try not to get frustrated if you can’t sleep. Go to bed in a positive mood – “I will sleep tonight”.

According to recent research, approximately 1 in 5 people in the UK have low vitamin D levels (defined as serum levels below 25 nmol/L).

That’s because your body creates Vitamin D from direct sunlight on the skin when you’re outdoors. But when you are in the sun during the summer, you’re likely to be following doctor’s advice to wear sunscreen which can block Vitamin D production.

Then, between October and early March, you may well not get enough vitamin D from sunlight even with no sunscreen. In addition to that, even when you’re spending time outside in daylight during both the winter and summer months, you aren’t exposing ourselves to adequate levels of vitamin D, in contrast to a country with a warmer climate.

Vitamin D in food

Did you know you can also find Vitamin D in a small number of foods, including the following?

oily fish – such as salmon, sardines, herring and mackerel
red meat
liver
egg yolks
fortified foods – such as some fat spreads and breakfast cereals

In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified.

How do you know if you may be Vitamin D deficient?

If you’re living with any of these issues at the moment, you may have a Vitamin D deficiency:

Ongoing musculoskeletal pain and achy bones. This may have been diagnosed as fibromyalgia or chronic fatigue syndrome.
Frequent illness/infections— including colds and flu
Neurological symptoms— including depression
Fatigue and daytime sleepiness
Head sweating

This is particularly likely if you:

Rarely spend time outdoors and/or always wear sunscreen
Have darker skin (which acts as a natural sunscreen)
Are 50 or older (your skin won’t make as much Vitamin D naturally)
Are obese or have gastrointestinal problems – as vitamin D is fat soluble

Vitamin D can protect you against a range of issues

Vitamin D can have a powerful effect on health and plays its part in protecting you against the following:

Dry eye syndromes
Macular degeneration
Autoimmune, gastrointestinal, rheumatic and infectious diseases
Osteoporosis
Cardiovascular health
Neurological diseases
Lupus
Sleep apnoea
Obesity
Diabetes
Issues with a compromised immune system
Pregnancy complications

Can Vitamin D stop you getting Coronavirus?

According to the NHS there have been some news reports about Vitamin D reducing the risk of coronavirus as it helps strengthen the immune system. However, there is currently not enough evidence to support this.

How do you know if you need a Vitamin D3 boost?

We can help you measure and boost your Vitamin D3 levels with the use of a medical device.

At your appointment, we will go through a short questionnaire so we understand more about your overall health and can advise you accordingly.

We will then help you prepare your finger so we can do an accurate finger prick test to get your blood. Within 15 minutes your results will be ready, or we can email them to you. Then we’ll be able to evaluate your results and recommend the most appropriate Vitamin D3 supplements and dosage for you if necessary.

At this time, you can also choose to have a BioResonance scan to determine the underlying causes of your health problems.

Now you don’t need to worry about your Vitamin D levels – book an appointment with us. Knowledge is power after all!

BOOK YOUR VITAMIN D3 TEST NOW

“Kostas is a marvellous holistic practitioner and motivator whose passion, commitment and dedication to his practice shines through. He was able to get to the root of physical problems, offered me excellent practical and nutritional advice and was able to direct me to appropriate products that would support me on my journey back to health. The most important thing was I felt empowered to make the changes. MANY THANKS!

– Sarah Peachock”