7 Steps to Vitality & Vigour


What can you do to improve your health? Follow these steps for a systematic review and guidelines on what you need to do.

Step 1.  Optimise digestion.  Nothing gets into your body without going through your digestive system first so if you have an unhealthy gut environment, this is the first place to start.

Step 2. Correct nutritional deficiencies.  Your cells need food and if anything is missing, you’ll be compensating somehow.   It’s difficult to know if you’re deficient though, so you must get tested.

Step 3. Reduce inflammation.  Inflammation causes damage and inflammation is the beginning of disease.  Adopting an anti-inflammatory diet and taking nutrients (eg phytochemicals from fruits and vegetables) will assist you.

Step 4.  Balance your hormones (endocrine system).  This very special, very sensitive system responds well to improved lifestyle habits, for example, as little as 5% reduction in body weight will greatly reduce insulin resistance.  Self care is the key to hormonal health – stress management, correct nutrient intake through diet, good sleep, regular exercise.

Step 5.  Increase your PQ (Physical intelligence).  We all know IQ, but are you doing anything about your PQ.  This is our ability to maintain and develop our physical fitness. It corresponds to body and involves wise nutrition, consistent balanced exercise, proper rest, relaxation, and stress management, and prevention thinking

Step 6. Develop your EQ (Emotional Intelligence).  Steps 6 & 7 correspond with the idea that when your body is healthy your mind and spirit are free to express themselves fully.  Emotional intelligence is about our self-knowledge, self-awareness, social sensitivity, empathy and ability to communicate successfully with others. It corresponds to heart.

Step 7.   Discover your SQ (Spiritual Intelligence).  At this level we are dealing with higher consciousness.  This is about our drive for meaning and connection with the infinite. It corresponds to spirit and starts with making and keeping promises, educating and obeying your conscience, asking questions to yourself and living the answers.

Optimising health is a lifetime’s work but oh my goodness, the rewards are great!


Brenda Rogers

With over 25 years experience as a corporate trainer, naturopath, yoga teacher and wise woman educator, Brenda is the head clinician and coach at Quintessence Health.

"A healthy mind and body simply ensures you have the time and energy to fully express and manifest your life’s purpose – it facilitates the unfolding of joy."

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