Waist to hip ratio
Understanding Your Waist-to-Hip Ratio – A Key Indicator of Gut Health We are always looking for ways to improve our health but how do you know what to check to tell if there is a problem? Well, one simple yet powerful measurement can provide valuable insights into your overall health, including your gut health: is the waist-to-hip ratio (WHR). In this blog we are going to explore the significance of the waist-to-hip ratio, how to measure it correctly, and its connection to gut health. What is the Waist-to-Hip Ratio? The waist-to-hip ratio is a measurement that compares the circumference of your waist to that of your hips. This measurement known as a “ratio” is considered a more accurate indicator of health risks associated with where your weight is distributed on your body than the well-known measurement called the body mass index (BMI) which is not that sensitive. The waist-to-hip ratio is a great ratio to use in addition to the (BMI) identifying issues with body composition and potential health risks. You want to be metabolically healthy. What this means is that your body can act in response to food in a beneficial way that reduces your risk of conditions such as obesity, type 2 diabetes, heart disease, stroke, kidney disease, and non-alcoholic fatty liver disease in addition to a healthy gut. Research from the American Diabetes Association suggested that WHR is more accurate than BMI for predicting the risks of cardiovascular disease and premature death. A study with more than 15,000 adults showed that a high WHR was linked to an increased risk of early death — even in people with a moderate BMI. Certain people unfortunately won’t be able to get an accurate measure using WHR, including people who are shorter than 5 feet tall and people who have a BMI of 35 or higher. WHR is also not recommended for use in children. How to Measure Your Waist-to-Hip Ratio: To calculate your waist-to-hip ratio, its really easy all you need to take are two measurements: I suggest taking your measurements in the morning, after using the bathroom, ideally in just underwear without additional clothing around your waist and hips. Waist Measurement Stand up straight and breathe out gently. Find the midpoint between the bottom of your ribs and the top of your hips (usually just above your belly button). Wrap a tape measure around your waist at this point. Make sure the tape is snug but not digging into your skin. Measure this breathing out normally. Hip Measurement Stand with your feet together. Measure around the widest part of your hips and buttocks. Ensure the tape measure is level all the way around. To calculate your waist-to-hip ratio: Divide your waist measurement by your hip measurement. For example, if your waist is 80 cm and your hips are 100 cm, your waist-to-hip ratio would be 0.8. A healthy waist-to-hip ratio is For men: below 0.9 For women: below 0.85 A higher ratio indicates more fat stored around your waist, which is associated with a higher risk of health problems. The Connection Between Waist-to-Hip Ratio and Gut Health Your waist-to-hip ratio is more than just a number; it’s a window into your gut health. Here’s how: Visceral Fat: A higher waist-to-hip ratio often indicates more visceral fat – the fat that surrounds your organs, including those in your digestive system. Excess visceral fat can lead to inflammation and disrupt the balance of your gut microbiome. Inflammation: Abdominal fat is metabolically active and can produce inflammatory substances. This chronic low-grade inflammation can negatively impact your gut health, potentially leading to issues like leaky gut syndrome. Hormonal Balance: Your waist-to-hip ratio can reflect hormonal imbalances, which can affect gut function. For instance, high cortisol levels (often associated with stress) can lead to increased abdominal fat and disrupt gut health. Digestive Issues: A higher waist-to-hip ratio is often associated with digestive problems like bloating, constipation, and acid reflux. These issues can be both a cause and a consequence of poor gut health. Improving Your Waist-to-Hip Ratio and Gut Health If your waist-to-hip ratio is higher than the recommended range, don’t worry. There are several steps you can take to improve both your ratio and your gut health: Diet: Focus on balanced, flexible diet rich in fibre, which feeds beneficial gut bacteria. Include plenty of fruits, vegetables, whole grains, and legumes. Exercise: Regwaist-to-hip ratio. ular physical activity, especially a combination of cardio and strength training, can help reduce abdominal fat and improve your Stress Management: Chronic stress can lead to increased abdominal fat storage. Incorporate stress-reduction techniques like meditation, yoga, or deep breathing exercises into your routine. Sleep: Adequate sleep is crucial for maintaining a healthy gut and managing weight. Aim for 7-9 hours of quality sleep each night. Hydration: Drinking plenty of water supports digestive health and can help manage weight. Your waist-to-hip ratio is more than just a number; it’s a valuable indicator of your overall metabolic health, and a good indicator that your gut health may not be optimal. By understanding and monitoring your waist-to-hip ratio, you can gain insights into potential health risks and take proactive steps to improve your gut health and overall well-being. Remember, small changes in diet, exercise, and lifestyle can lead to significant improvements in your waist-to-hip ratio and, consequently, your gut health. This article offers a high-level view and we must consider various factors that can impact waist-hip ratio. These factors include acute illness, surgery, accidents, pregnancy, and breastfeeding, which should be excluded when taking measurements. Additionally, during specific periods such as these, measurements may be inaccurate, and other health parameters including blood tests, temperature, energy levels, mood, and muscle strength should be considered for maintaining optimal health. Menopause, especially perimenopause, is a time of fluctuating weight due to hormonal changes, which can make waist-hip ratio measurements unpredictable. It’s advisable to continue monitoring every 2 months, even if the trend is not as desired. During this time, it’s important to focus on eating
Histamine Intolerance: A comprehensive Guide
Histamine Intolerance: A Guide to Finding Relief If you have histamine intolerance. From persistent migraines and digestive issues to skin rashes and fatigue, the negative effects of histamines can be debilitating. However, with the right knowledge and strategies, you can take control of your health and find relief. In this comprehensive guide, Gillian Killiner specialist Gut Dietitian explores the ins and outs of histamine intolerance, provide practical tips, and share a real-life case study to inspire and empower you on your journey to wellness. Understanding Histamine Intolerance Histamine is a naturally occurring compound found in various foods and produced by the body as part of the immune response. People with histamine intolerance have trouble getting rid of extra histamine, causing it to build up and cause various symptoms. Common symptoms of histamine intolerance include: Headaches and migraines Digestive issues (bloating, abdominal pain, diarrhoea) Skin rashes, hives, or eczema Respiratory problems (nasal congestion, asthma) Irregular menstrual cycles Fatigue and brain fog While the exact cause of histamine intolerance is not fully understood, it is often linked to factors such as genetic predisposition, gut health issues, and certain medications or medical conditions that affect the body’s ability to metabolise histamine properly. Tips for Managing Histamine Intolerance Identify and Avoid High-Histamine Foods One of the most effective ways to manage histamine intolerance is to limit your intake of high-histamine foods. Some foods like cheese, sauerkraut, wine, vinegar, cured meats, avocados, bananas, and citrus fruits can trigger migraines and gut symptoms for some people. Keeping a food diary is a good start to help identify potential triggers. Be careful however not to eliminate too many foods for long. Incorporate Low-Histamine Foods: While avoiding high-histamine foods is crucial, it’s equally important to focus on incorporating low-histamine options into your diet. Healthy options include fresh fruits, vegetables, grains, lean proteins, and dairy alternatives. Grains like rice and oats are good choices. Lean proteins such as fresh poultry and fish are also recommended. Support Gut Health: A healthy gut plays a vital role in managing histamine intolerance. Incorporating probiotic-rich foods promotes a balanced gut microbiome. Be careful if taking a probiotic supplement as some strains like casei raise histamines and others like breve can lower it and support digestive health. Stay Hydrated: Dehydration can exacerbate histamine intolerance symptoms, so make sure to drink plenty of water throughout the day. Herbal teas, such as homemade ginger or peppermint, can also be soothing and hydrating options. Manage Stress: Stress can trigger the release of histamine in the body, potentially worsening symptoms. Incorporate stress-management techniques like deep breathing exercises, meditation, or gentle yoga into your routine to promote relaxation and overall well-being. Read Labels Carefully: When shopping for groceries, it’s crucial to read labels carefully and be aware of potential sources of hidden histamine. Many processed foods, condiments, and beverages can contain high levels of histamine or histamine-releasing compounds, even if they don’t seem obvious. Experiment with Cooking Methods: Certain cooking methods, such as grilling, frying, or prolonged cooking times, can increase the histamine content in foods. Opt for gentler cooking methods like steaming, poaching, or baking whenever possible to minimise histamine formation. Stay Consistent and Patient: Managing histamine intolerance can be a journey of trial and error. It may take some time to identify your specific triggers and find the right combination of dietary and lifestyle changes that work for you. Stay consistent with your efforts and be patient with yourself as you navigate this process. Case Study: Gillian Killiner’s Client Success Story Gillian Killiner RD, the founder of 121 Dietitian, has helped numerous clients find relief from histamine intolerance. One such success story is that of Sarah, a 35-year-old woman who had been struggling with persistent digestive issues, migraines, and skin rashes for years. Sarah had tried various diets and treatments, but nothing seemed to provide lasting relief. After consulting with Gillian, she discovered that Sarah’s symptoms were likely linked to histamine intolerance. Gillian created a program for Sarah with suitable foods to help her body handle histamine’s better. In addition to dietary changes, Gillian recommended incorporating stress-management techniques and suitable supplements into Sarah’s routine. Within a few weeks, Sarah began to notice a significant improvement in her symptoms. Her migraines diminished, her digestive issues subsided, and her skin cleared up. Today, Sarah continues to be vigilant and has regained control over her health. She credits Gillian’s expertise and guidance for helping her understand and manage her histamine intolerance, allowing her to live a fuller, more vibrant life. Overall, Managing histamine intolerance can be very challenging. However, with the proper knowledge and strategies, you can alleviate symptoms and enhance your well-being promptly. Finding relief and improving your health improves that horrid dark cloud too, all possible with the right information and techniques. Remember, every individual’s journey with histamine intolerance is unique, and it may take some trial and error to find the approach that works best for you. Be patient and consistent when managing histamine intolerance and if you really are not sure don’t suffer, seek guidance from a healthcare professional like Specialist Gut Dietitian Gillian Killiner RD. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below BOOK TODAY
Food and Drink
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An IBS Flare? How to manage symptoms
Navigating IBS Flare-Ups With Compassion Living with Irritable Bowel Syndrome (IBS) can often feel like being on a rollercoaster – full of unexpected ups and downs. One moment, you may feel relatively fine, and the next, you’re dealing with uncomfortable symptoms like stomach cramps, bloating, or an urgent need for the toilet. These sudden symptom flare-ups can greatly disrupt your daily routine and affect your overall quality of life. Simple activities such as going to work, spending time with family, or enjoying a meal can become difficult when you’re unsure of how your gut will behave. IBS flare-ups can be unpredictable and distressing, leading to feelings of frustration, embarrassment, or isolation. This is why it’s essential to treat yourself with kindness and patience. Many people with IBS tend to blame themselves or push through the discomfort, which can make the symptoms worse. A more helpful approach is to acknowledge what you’re going through, take steps to understand your triggers, and manage your symptoms with care and support. At 121 Dietitian, we recognise the daily challenges faced by those living with IBS. We understand how much it can impact both your physical health and emotional well-being. That’s why we offer personalised, evidence-based nutritional care designed to help you regain control. Our goal is to support you with practical dietary strategies that are tailored to your unique needs, so you can reduce flare-ups and feel more confident in managing your condition. With the right guidance and a compassionate approach, it is possible to improve your gut health and live a more balanced, comfortable life. Understanding IBS Flare-Ups What is IBS?IBS stands for Irritable Bowel Syndrome. It is a common condition that affects the digestive system, particularly the bowels These symptoms can vary in severity and may come and go over time. What are IBS Flare-Ups?An IBS flare-up happens when symptoms suddenly become worse than usual. During a flare-up, a person might experience strong and continuous abdominal pain. Bowel habits can become very irregular, with constipation one moment and diarrhoea the next. Bloating is also very common, where the stomach feels swollen and tight. Excessive gas, nausea, and weakness may also occur during these episodes. These flare-ups can last for a few hours or continue for several days. The length and severity depend on various factors, including diet, stress, and how well the person is managing their condition. Flare-ups can be very uncomfortable and often disrupt daily life, making it difficult to carry out normal tasks or enjoy everyday activities. Understanding your triggers and getting the right support can help reduce the frequency and intensity of these flare-ups. How IBS Flare-Ups Affect Daily Life – A Detailed Explanation IBS flare-ups can have a serious impact on everyday life, no matter your age. Whether you’re a child, an adult, or elderly, these episodes can make even normal routines feel stressful and unpredictable.During pregnancy, IBS flare-ups can become stronger due to hormonal changes and added stress. These flare-ups may cause more stomach pain, bloating, and bowel problems. 1. School and Work Life:Children with IBS may feel anxious about going to school. The fear of sudden stomach pain or needing to rush to the toilet can keep them from concentrating in class or enjoying their day. For adults, it’s often hard to keep up with work. They may need frequent sick days, struggle with focus, or feel embarrassed about leaving their desk often due to symptoms. This can affect job performance and create stress with colleagues or managers. 2. Home Life and Relationships:Many people with IBS start avoiding social activities. They prefer to stay close to a bathroom and feel nervous about long trips or events. Over time, they may begin to distance themselves from friends and family. Even close relationships can suffer — including marriage. Constant discomfort, mood swings, and low energy can affect emotional closeness and communication between partners. 3. Mental and Emotional Effects:Living with the constant fear of a flare-up takes a mental toll. Many IBS sufferers develop anxiety or depression. The stress of “what if something happens?” can stop them from leaving the house. During a flare-up, the pain and bloating can become so overwhelming that it’s hard to think about anything else. This leads to isolation, low self-esteem, and a lack of motivation to engage in life. Impact of IBS on Children and the Elderly Irritable Bowel Syndrome (IBS) affects people of all ages, but its impact can be especially difficult for children and older adults. In children, IBS can interfere with important parts of their everyday lives. Many children with IBS end up missing school activities and games due to stomach discomfort. They may begin to feel isolated from their friends and stop joining in with social activities. Because they are constantly dealing with stomach pain, bloating, or the urgent need to use the toilet, they often feel sad, frustrated, or withdrawn. This emotional toll can affect their overall growth and confidence. For the elderly, IBS presents a different kind of challenge. Older people are already more vulnerable due to age-related weakness, and IBS only adds to their discomfort. The pain, bloating, and unpredictable symptoms increase stress levels and make day-to-day living more difficult. In many cases, regular medications may have less effect, or they may cause side effects when mixed with treatments for other conditions. Seniors with IBS often feel constantly tired, anxious, and restless, as the body struggles to keep up with both age and illness. What Happens When IBS Gets Worse If IBS is not properly managed or treated in time, the condition usually worsens over time. In the beginning, it may just feel like occasional gas, mild stomach ache, or a bit of bloating. These early signs are often ignored, assuming they are temporary. However, without proper care, the symptoms become more frequent and more intense. Persistent constipation or diarrhoea can start occurring daily, causing major disruptions in routine tasks. When IBS flares up regularly, it becomes hard to focus on work or manage daily responsibilities.
Women’s Hormones and Gut Health: The Crucial Connection
Understanding how women’s hormones and gut health are connected is important for overall well-being. As a leading dietitian, Gillian Killiner emphasizes the importance of this connection. Hormones significantly influence gut health, and vice versa, making it vital to address both aspects for optimal health. The Role of Women’s Hormones in Gut Health Hormones are important chemicals that control many functions in women’s bodies, like metabolism, mood, and reproductive health. They are essential for keeping the body working properly. Estrogen, progesterone, and cortisol are important hormones for women that have a big impact on their bodies. Even small changes in hormones can cause many health problems like irregular periods, mood swings, and digestive issues. Maintaining hormonal homeostasis is therefore absolutely paramount for safeguarding women’s hormone cycle, overall health, wellbeing, and quality of life. Hormones play a key role in many important bodily functions, so it’s crucial for women to prioritize maintaining hormonal balance. So what do we need to consider…. Estrogen and Gut Health Estrogen, a key female sex hormone, exerts a profound influence on overall gut health. This important hormone helps shape the types of microorganisms in the gut, which are tiny organisms living in the digestive system. Estrogen helps protect the gut lining by keeping it strong and preventing harmful substances from entering the bloodstream. During menopause, lower estrogen levels can upset the balance in the gut, causing a condition called “leaky gut.” In this state, the gut barrier becomes more permeable, letting harmful substances pass through and enter the bloodstream. This permeability can lead to inflammation in the body. This inflammation can cause autoimmune disorders like inflammatory bowel disease (IBD), chronic fatigue, infertility, and other health issues. Understanding the importance of estrogen in maintaining gut health is crucial for women going through menopause. Taking steps to support gut health can help women stay healthy during this time of hormonal changes. Converesly when estrogen gets out of wack oestrogen dominance takes over. A healthy estrobolome helps maintain estrogen balance by regulating its levels in the body. Dysbiosis, or an imbalance in gut bacteria, can impair estrogen metabolism, leading to estrogen dominance or deficiency. This imbalance can contribute to conditions such as PMS, endometriosis, and polycystic ovary syndrome (PCOS). How does this occur? one group of offenders are Endocrine disruptors, such as environmental toxins. These can disrupt hormonal balance, potentially leading to estrogen dominance. Estrogen dominance can manifest in various symptoms, including menstrual irregularities, infertility, and weight gain. Gut health disruptions may exacerbate these symptoms, affecting overall well-being. Progesterone and Digestion Progesterone, another essential hormone, plays a pivotal role in regulating the menstrual cycle and sustaining pregnancy. Furthermore, this crucial hormone exerts a significant influence over gut motility. During the luteal phase of the menstrual cycle or pregnancy, imbalanced progesterone levels can slow down digestion. This can lead to symptoms such as bloating and constipation. These symptoms may be more severe if estrogen levels are also not balanced. Conversely, a low or diminished progesterone levels can trigger increased gut motility, consequently resulting in diarrhoea and discomfort. The balance of hormones like progesterone affects the digestive system. It’s important to keep hormone levels in check for good digestive health and overall wellbeing. Cortisol and Stress on Women’s Hormones Cortisol is a hormone that responds to stress in the body. It plays a big role in gut health through the gut-brain connection. Long-term stress can disrupt the balance of good bacteria in the gut. This can make it easier for harmful substances to pass through the gut lining. This stress-induced physiological response can significantly exacerbate the symptoms associated with irritable bowel syndrome (IBS) and other debilitating digestive disorders. The gut and brain are connected in a complex way. Changes in gut function can affect brain activity, and vice versa. Managing cortisol levels and stress is important for a healthy gut and reducing symptoms of conditions like IBS. Gut Health’s Impact on Hormonal Balance So how can your gut health impact on hormones? The gut microbiome is a complex system of trillions of bacteria, fungi, and other tiny organisms. It is increasingly seen as important for regulating hormones in the human body. A well-balanced, thriving gut microbiome can actively contribute to the harmonious regulation of our hormonal systems, helping to maintain optimal hormonal balance. On the other hand, an unhealthy gut can cause hormonal imbalances, showing how closely connected gut health is to hormone function. This growing understanding highlights the importance of nurturing a healthy gut microbiome as a means of supporting overall hormonal equilibrium and wellbeing. 7 Tips for Balancing Hormones and Improving Gut Health Eat a mix of fiber-rich foods, lean proteins, healthy fats, and fermented foods to help your gut stay healthy. Stay Hydrated: Adequate water intake is essential for digestion and overall health. Reduce stress and improve sleep by practicing techniques like yoga, meditation, and deep breathing exercises. This can help keep cortisol levels balanced. Get Regular Exercise: Physical activity promotes healthy digestion and hormone regulation. Think about probiotics: Probiotic supplements or foods like yogurt and kefir can help keep your gut healthy. However not maybe ideal if your gut health is not Limit Processed Foods and Sugar: These can disrupt gut health and contribute to hormonal imbalances. Fixing gut symptoms can help you eat more foods without issues. This can improve your hormonal health. Conclusion Wow, the intricate connection between women’s hormones and gut health is absolutely fascinating! The deep intertwining of these two vital aspects of our well-being is incredible. Understanding and addressing this powerful relationship can help women improve their health and quality of life. Isn’t that amazing? Gillian Killiner RD says it’s important to balance hormones and take care of your gut. This can be done through diet, lifestyle changes, and stress management. These factors are crucial for overall well-being. If you want to learn how to manage your hormones and gut health, it’s important to talk to a professional Dietitian. Gillian Killiner RD specialises in gut health and has won awards. She can provide you with the guidance you need.
Exploring the Zoe App Program the Pros and Cons
Exploring the Zoe App Program – the pros and cons In the era of digital health, the ZOE App Program, co-founded by Tim Spector, has emerged as a prominent player in personalized nutrition. With nearly cult-like status among its 130,000 subscribers, this nutrition service offers a tailored approach to optimizing health through its innovative app-based platform. In this comprehensive review Abby Olu-Sholanke one of our specialist Associate Dietitians, delves into the intricacies of the ZOE Programme, its product offerings, effectiveness, pros and cons, and compare it with the services provided by specialist dietitians. What exactly is Zoe? Zoe analyses your blood and faecal samples to provide insights about your gut microbiome, such as the diversity of gut and bowel bacteria and your ability to digest fats and sugars. Zoe App sounds interesting – what Next? The ZOE membership: There are three membership tiers, which automatically renew unless you request a cancellation. You have to buy the test and the monthly membership as a package they are not available to purchase seperately. The Membership categories are: £24.99 per month for a 12-month membership, plus £299.99 for testing. Membership paid in one payment of £299.88, billed when you can see your ZOE Scores in the app = £599 £39.99 per month for a four-month membership, plus £299.99 for testing. Membership paid in one payment of £159.96, billed when you can see your ZOE Scores in the app =£439 £59.99 per month for a rolling monthly membership, plus £299.99 for testing = £899. What’s in the Zoe App Kit? The ZOE test kit: Gut health kit: A kit to collect a stool sample at home, to send off for analysis. The stool is examined to see the diversity of the gut microbiome – essentially the good and not so good microbes living in the stools. This is linked with health issues such as digestive system, immune response and mental health. Blood fat test: A small sample of blood collected via finger prick is sent for blood fat analysis. This measures how quickly fat is cleared from the blood after a meal. This is a risk factor indicator of developing heart disease and chronic inflammation. Blood sugar sensor: A round yellow disk that the user sticks to their arm and wears for 14 days. There is a tiny needle that measures the glucose from the fluid beneath the skin. This allows the app to gain real-time insights of how blood sugar levels fluctuate, per food eaten. Breakfast and lunch cookies to be consumed on a specific test day – these test out the blood sugar and blood fat results, as well as measuring the speed of users’ digestion and gastric emptying. (the diagram below illustrates the process and used from the zoe website) Zoe Cookies?? So what are these cookies?? As we can see from the Zoe kit content, cookies are consumed…. According to the information on their website, the test cookies were specifically designed by scientists to enable users to test their biological responses. The purpose of the cookies is to challenge the metabolism with high doses of fat and sugar over 6 hours. To be able to package the necessary amounts of nutrients in the challenge in a standardised way, they used cookies. Breakfast Test Cookie Ingredients: White chocolate chips (cocoa butter, cane sugar, tapioca starch, rice syrup solids, rice maltodextrin, organic vanilla and salt) Flour blend (brown rice flour, sweet rice flour, tapioca starch, cornstarch, potato starch, stabiliser (xanthan gum)) Palm oil Brown sugar Chickpea flour Tapioca starch Tapioca syrup Less than 2% of: water, vanilla bean extractives, salt Lunch Test Cookie Ingredients: Flour blend (brown rice flour, sweet rice flour, tapioca starch, cornstarch, potato starch, stabiliser (xanthan gum)) Brown sugar Chickpea flour Tapioca starch Less than 2% of: water tapioca syrup vanilla bean extractives salt Colour: FD&C Blue #1 (Brilliant Blue FCF) Raising agent: Baking powder (sodium acid pyrophosphate, sodium bicarbonate, cornstarch, monocalcium phosphate)) Allergens in Zoe cookies -free from Gluten Milk Egg Fish and shellfish Peanut and tree nut Soy Wheat Made in a facility handles the following : not suitable Tree Nuts Peanuts Wheat Eggs Zoe App Diet Test Day When it comes to eating the cookies on test day, testers need to fast the morning of the test – that means nothing to eat or drink, except water, black tea or coffee. The specific breakfast cookies need to be eaten within 15 minutes, and then a four hour fast follows, before consuming the lunch cookies. This can have implications for people who are on medications or diabetic. Effectiveness According to reviews on the ZOE website, users said they feel the changes in their energy levels after around 4 weeks. A statistic on the website states 84% of users feel healthier after 12 weeks. Another article in Forbes, says 70 percent of ZOE members report having more energy. Good Food website states that there is so much information on the ZOE app as well as useful tricks to optimise what you eat, that you’re bound to gain tips that you can stick to in the long term. Interestingly when you look at the stats for changing your diet to healthier choices this outcome is not unique to ZOE diet and achievable with guidance from a Dietitian. The Pros and Cons of ZOE app Pros ZOE is based on advice around monitoring blood sugar, blood fat and gut health. Provides helpful tips on minimising bad foods and useful tricks you can stick to long term. Contains a kit that has a blood sugar monitor, blood fat test, stool sample test and some food to test your gut transit time in the comfort of your home. The programme prides itself on helping users make healthy food choices and knowing how certain foods can impact their blood sugars and gut health. The ZOE app produces a score from 0-100, based on food choices. The program offers several articles and information of healthy eating It is a novel way of testing