Jo Randall Health Coaching

21/06/2026

This Week - You need to know this!

Father's Day brunch - the champagne is open and someone has ordered pudding. In the back of your mind, the old wellness rules are probably running: you shouldn't have this, skip that, one plate like this starts a bad pattern.

The latest research tells a different story. ENDO 2026 findings show that complete restriction of sugar actually backfires, worsening blood sugar control, increasing insulin resistance, and damaging the gut health that underpins metabolic stability.

This is permission to enjoy your Father's Day lunch without the guilt tax, because what actually shapes your health is the overall picture: how you eat most days, the strength of your microbiome, the consistency you build across weeks and months. One glass of champagne changes nothing. One dessert is not a descent. What matters is the rhythm, not the exception.

Today, you can have the brunch, the odd drink and the cake and you can still be building real metabolic health.

What would it feel like to stop treating today's choices as make-or-break?

17/06/2026

If your doctor has recently used the word pre-diabetic, you have probably spent the days since feeling worried and quietly cross with yourself, wondering how it got this far when you thought you were doing most things right.

So let me put your mind at rest a little. A pre-diabetes result is an early warning, and early is exactly where you want to be standing. Blood sugar creeps up for reasons that have very little to do with willpower, things like years of stress, broken sleep and meals grabbed on the run, and all of those respond well to the right changes made in a sensible order.

This is also very workable. In the biggest trial of its kind, people who made structured lifestyle changes cut their risk of tipping into type 2 diabetes by around 58 per cent, which is a strong return on changes that cost nothing.

I coach busy people through exactly this moment, calmly and without the crash-diet drama. We work out what is really driving your numbers and build a plan around your actual life, alongside your GP rather than instead of them.

I also reversed my own type 2 diabetes a few years ago, so I know both the worry and the relief on the other side of it.

If that appointment has been playing on your mind, drop me a message and we will have a proper chat about it. 💬

15/06/2026

Most stress-reduction advice is either impractical or so familiar it's stopped landing.

Meditate more. Sleep better. Exercise regularly. All true, all useful, and all slightly exhausting to be told about again when you're already stretched thin.

So here is something simpler, with a solid evidence base, that most busy people like you are almost certainly not doing enough of: go outside somewhere green, and do very little.

Yesterday I spent a couple of hours in a woodland with my husband. We watched bees building a hive in an old tree, spotted a Green Tiger Beetle crossing the path (a beautiful insect, rare enough to feel like a small gift), and watched the butterflies. We didn't discuss work. We didn't make plans. We walked, noticed things, and came home feeling noticeably different.

There is a reason the research on nature exposure keeps pointing in the same direction. Green environments trigger a measurable shift in our nervous systems: cortisol drops, heart rate variability improves, attention restores. The effect is real and it is dose-dependent, meaning more exposure produces more benefit.

You don't need to go anywhere spectacular. A woodland, a park, a stretch of canal towpath. You do need to leave your phone in your pocket (for the most part!).

Is this something you make time for?

13/06/2026

THIS WEEK - YOU NEED TO KNOW THIS! 🌿

You probably know roughly how many hours of sleep you get.

When did you last go to bed at the same time two nights in a row?

That's the question most people can't answer. And according to a study of nearly 90,000 adults, it might matter more than anything else about your sleep.

The research found that it isn't how long you sleep that drives chronic disease risk - it's how consistently you sleep. If you have different bedtimes and variable wake times, your body never quite knows what's coming next. That unpredictability, repeated night after night, shows up in your health in ways most people never connect to sleep at all. Energy that dips without warning. Weight that won't shift. Inflammation your GP can't quite explain. Does any of this sound familiar?

Most busy people I speak to think they're fine on sleep because they're getting roughly enough hours. But if those hours are happening at wildly different times, your body's internal clocks, the ones running everything from your liver to your immune system, never properly settle. They're always catching up.

The scientists behind this study said it plainly: it's time to broaden our definition of good sleep beyond duration.

So this isn't about going to bed earlier. It's about going to bed at the same time.

Does your sleep feel unreliable, even when you think you're getting enough of it?

I offer a complimentary 45-minute coaching session - a real conversation about where you are now, where you want to be, and how we can work together to get there. Message me to book yours.




Insight source: Wang et al. (2025), Health Data Science - phenome-wide analysis of objective sleep data from 88,461 adults in the UK Biobank, tracking sleep traits and disease risk over an average of 6.8 years.

08/06/2026

Something exciting is happening in my coaching practice and I wanted you to be the first to know.

I am currently training in Lifestyle Medicine, a rigorous, evidence-based approach that looks at the root causes of chronic health problems rather than just managing the symptoms. Food, sleep, relaxation and movement, all working together as a system. Not a quick fix. Not another wellness trend. A genuinely different way of thinking about your health.

This is personal for me. I reversed my own Type 2 diabetes, came through cancer, and spent a long time asking what was really driving my poor health in the first place. Lifestyle medicine gave me a framework for the answers I had been looking for.
Now I want to use it to help you do the same.

As part of my training I am looking for a small number of individuals to work with me on a case study basis. You would get the full coaching experience, with real one-to-one support, at a significantly reduced rate, in exchange for your honest feedback and engagement.

This could be for you if:
You are exhausted but cannot seem to switch off
Sleep is broken and you cannot work out why
Stress is running the show and healthy habits keep slipping
You have been told your bloods are heading in the wrong direction
You know something needs to change but you are not sure where to start

If any of that sounds familiar, drop me a message to book a free discovery call. Just mention the case study programme and we will take it from there.

Full blog on lifestyle medicine and what it means for your long-term health is live on my LindedIn this week.

08/06/2026

I am doing my first talk!

Nerve wracking is only the start of it. Here is my flyer and everyone is welcome. The talk is at I Love Zero, the amazing independent zero-waste and eco-living shop in Pocklington founded by Theresa Brindley in 2020.

It helps people reduce waste and live more sustainably by offering refillable food, household and personal care products alongside eco-friendly gifts (including gorgeous candles and the best chocolate), workshops and community events.

Which brings me on to the talk. Theresa and I have been chatting about this since last Autumn and I have finally decided to give it a go.

I will be sharing my journey from a Type 2 Diabetes diagnosis and cancer to rebuilding my health, energy and confidence through simple practical changes that transformed my own wellbeing and can transform yours too!

I am far from perfect and my health is an "ongoing process" as is everybody's.

Scan the QR Code to book your place; spaces are limited and I can't wait to see you there.

PS Snacks will also be featuring.

06/06/2026

THIS WEEK — YOU NEED TO KNOW THIS! 🌿
Nobody told you this.
The same lunch can spike your blood sugar through the roof and barely touch the person sitting next to you.
Same food. Same calories. Completely different response.
Because your gut bacteria, the trillions of microbes living in your digestive system right now, are unique to you. And scientists can now use them to predict exactly how your body handles carbohydrates. Not roughly. Specifically.
So the diet your friend swears by? It might genuinely not work for your body. Not because you're doing it wrong. Because your biology isn't theirs.
And here's the bit that really matters.
Those same gut bacteria are talking directly to your brain. Your mood. Your focus. Your memory. Your risk of dementia. All of it connected to what's happening in your gut today.
Alzheimer's doesn't start at 70. The groundwork is being laid right now.
Generic rules, eat less, move more, cut carbs, miss all of this entirely.
Your health is personal. Understanding your own body is where it actually starts.
What do you wish you'd known sooner? 💚
Free 45-minute coaching conversation, no strings, just clarity. Message me to book yours.

01/06/2026

Dr Mark Hyman is talking about sleep again and he's right.

Here's the thing nobody tells you:

You can be doing everything right - eating well, moving your body, managing stress --and still feel exhausted, carry weight you can't shift and wonder why nothing is changing.

Sleep might be the missing piece.

Not because you're not getting enough hours. But because sleep isn't just about hours.

It's about quality. Timing. Consistency. And whether you're actually waking up restored.

In lifestyle medicine, sleep is a clinical pillar - not a wellness bonus. Two nights of poor sleep alone can disrupt your blood sugar, spike your hunger hormones and raise your cortisol. Your body isn't working against you. It's asking for something.

I've just completed my sleep module as part of my Prescribing Lifestyle Medicine training. The most important thing I learned wasn't a new tip or technique.

It was this: the first question to ask isn't 'what should I do about my sleep?' It's 'what is your life doing to your sleep right now?'

That's a very different conversation.

If you are tired of being tired - and tired of being told to just go to bed earlier - I'd love to help you look at this properly.

31/05/2026

THIS WEEK - YOU NEED TO KNOW THIS! 🌿
What if fasting had nothing to do with willpower?
A 2026 study just showed that when you eat matters as much as what you eat - and your gut microbiome is the reason why.
People who ate within an early window had better gut health AND lower blood sugar than those eating at the same time later in the day. Same hours of fasting. Very different results.
The science is pointing to something elegantly simple:
👉 Give your gut a longer overnight break
👉 Eat earlier when your metabolism is primed
👉 Your microbiome does the rest
That's not a diet tip. That's your biology working the way it was designed to.
So - when does your first meal of the day usually happen, and how do you feel after it? 👇
I'd love to hear. And if you're curious what this could mean for your health, I offer a free 45-minute coaching conversation - no strings attached, just a real conversation about where you are now and where you want to be.
Message me to claim your spot. 💚

25/05/2026