BIOGENIQUE 7 Pillars of Wellness

Every person can improve their overall health by following our Seven Pillars of Wellness. Guaranteed. You are Unique. So as your Health. You require customized One-On-One health program that matches your unique health conditions. HolistiQ7 is just that.

HolistiQ7 health program is evidence based and guaranteed to improve your health and maintain good health. It’s simple. No frills and No Health Risks. We use combination of natural products, life style behaviour change science and medicine to improve your health. Thanks to our Genius Wellness Research for more than twenty years matching health condition One-On-One to specific HolistiQ7 Health Program.

Our Genius Wellness Research calls for use of scientific evidence by Health Canada, FDA, Natural Health Supplements, Homeopath, Ayurvedic medicine, Traditional medicine, Naturopathy, Aromatherapy, Diet, Osteopathy and Life style behaviour change science for healthy choices such as good sleep, healthy food choices, activity, toxicity and stress management. This Is Good Health.

Improving health condition from losing weight to joint pain to heart attack to libido to beautiful skin, hair and nail, HolistiQ7 Health Program works! We Guarantee it. Take our 30-Day Challenge. Day 1 starts now!


Nutritional Counseling

Nutrition is a vital key to good health. Working with our certified Health Coaches you will be able to learn what foods to eat and what to avoid in a personalized meal plan. However, general recommendations still apply. Our goal is to educate our clients on how to create the best version of themselves. We can start by looking at Canada’s Food Guidei , created by expert dietitians, to guide us in daily eating habits. They suggest allocating half (50%) of your plate to vegetables, a quarter (25%) for proteins, and the rest (25%) to eating healthy whole grains.

Also, we would like to encourage our clients to limit their calories to avoid the consequences of obesity and weight gain. Adults should consume between 2,000 and 2,800 calories a day, depending on their age, sex, and level of physical activity.ii In addition, our Naturopaths encourage clients to focus on eating a whole food, preferably organic, nutrient-rich diet, while also avoiding processed foods, added sugars, and industriallyproduced oils. An easy tip to remember is, if it comes from a box, don’t bother eating it. Limiting the number of refined carbohydrates such as bread, pasta, cookies is also especially important. Eating a diet rich in healthy fats, such as olive, flax, and avocado oil, as well as including nuts and seeds is a great way to maintain brain and cardiovascular health.

Focusing on a variety of vegetables and all the colors of the rainbow is an easy trick to make sure you are getting all the vitamins you need. How you prepare your food is also important: try using an Air Fryer, slow cooker, or steaming your vegetables instead of boiling them to preserve as many nutrients as you can. Try cooking with low heat and little oil. Drink plenty of water and avoid sweetened beverages such as sodas, as this will also allow you to achieve optimal health. It is also important to be mindful of when you are hungry and full.

Listen to your body and try not to overeat. It is equally important to take your time when eating, plan your meals for the week and cultivate home cooking skills as this will allow you to take your personal nutrition journey to the next level!

Health Tip :

Eat Whole Food. Stay away from processed, high sugar items and junk food. Practice mindfulness when you eat by listening to your body’s cues and paying attention to what food makes you feel good and not so good like a dressing or how much you eat and what you eat.

• Use Oil less fryer to cook.

• Choose cooking oil with less than 4 grams of saturated fat per tablespoon. (Not partially hydrogenated oil and no trans fat such as Corn or Canola oil).

• For salad, use Extra-virgin olive oil.

• For best breakfast, eat Canadian Oats from the North, two eggs and a fruit (high in fiber and low in added sugar. Choose whole grains. Avoid refined grains, margarine with trans fat (cause disease) and sugar.

• The best snack is real ingredients like unsalted nuts, fresh fruits and vegetables, whole grain bread, herbal tea, yogurt and cheese.

• Avoid eating processed food, sugary drinks (associated with diabetes, heart disease, obesity and fatty liver disease), candy bar, white bread, fruit juices, artificial trans fats, food that contain sugar, refined grains, avoid adding sugar and milk to coffee, sweetened breakfast cereals, potato chips, fried, grilled, or broiled food.


Optimal caloric intake, as well as the dietary composition and the timing of food intake impact our health and longevity. The emerging research shows that food quality is a key in determining what we should eat and what we should avoid in order to achieve and maintain optimal health. Eating a well-balanced antiinflammatory diet that nourish and protect the good bacteria in the gut (our gut microbiome) and avoiding pro-inflammatory foods can reduce the risk of many diseases.

Why we should care about our gut microbiome? The beneficial bacteria present within our gastrointestinal tract is involved in digesting the food we eat, absorbing and synthesising nutrients and factors involved in many important body processes, as well as assuring protection from harmful microorganisms, and modulation of the immune system. Insufficient levels of good bacteria may result in an elevated risk of intestinal infections and increased inflammation.

Most significant contributors to inflammation: refined carbohydrates, refined vegetable oils rich in omega-6 fatty acids, saturated fats and trans fats, dairy products, decreased consumption of long-chain omega-3 fatty acids, low-fiber intake, caffeine and alcohol in excess, insufficient intake of micronutrients and antioxidants;

Thus, a diet with appropriate calories that is low in refined carbohydrates, high in soluble fiber, high inomega-3 and polyphenols, have anti-inflammatory effects on the body.

The benefits of such diet:

• controlling your blood sugar

• reducing levels of inflammation

• improving your cholesterol levels

• reducing your blood pressure

• helping you manage your body weight

• balancing your hormones

An individualised plan will be made for you according to your health goal.

Some natural health products can be suggested to reduce inflammation, help with digestion and improve any nutritional deficiency.


Natural Health Products & Supplementation

Herbal and nutritional supplements allow us to heal and recover from different health conditions. It is also a great way to maintain health by filling in the nutritional gaps in our everyday diets. Supplements should be viewed more as a health insurance plan rather than a crutch. Although there is no replacement for a healthy well-balanced diet, supplements can help you address nutritional deficiencies and health problems.

An example of this is how most Canadians suffer from a Vitamin D deficiency.iii This is because of the lack of sunlight we are exposed to during the long dark winter months. A Vitamin D deficiency can include depression, fatigue, osteoporosis, and more. As Vitamin D is created mostly from sun ray exposure, it is beneficial to take a natural health supplement. A great supplement is cod liver oil or even just Vitamin D softgels. This way you can be certain you are getting exactly what your body needs.

To safely use supplements, it is always best to speak to your doctor or health care professional, to be sure that you are taking them right. Natural health products are not one-size-fits-all. If you are struggling with health problems, Biogenique’s experienced team of Naturopaths and Health Coaches will help you address any health concerns you may have. Natural health products are an amazing way to achieve optimal wellness and live your best life.


Coaching Techniques & Behavioral Change

Changing our habits is difficult. This is why at Biogenique we try to understand the psychological profile of our clients and what motivates them. True sustainable, long-lasting changes happen in the mind and well as in our daily actions. There is a profound mind-body connection that we cannot overlook and often defines our habitual patterns.

Sitting down to collaborate with your Health Coach is a great way to find motivational techniques that work for you. Goal setting is the first place to start your transformation, in order to make behavioral changes that last. We are about finding personalized strategies to create long-lasting habits that help you achieve and maintain overall wellness.


Physical Exercise

Physical exercise is essential for optimal health. It has countless benefits such as improving mood and concentration, making you more productive, and giving you lots of extra energy to get you through the day. Even if exercise may feel tiring at first, within an hour you will feel more energized and ready to face the world. It is also a great way to manage overall stress. “Exercise produces a relaxation response that serves as a positive distraction,” states Cedric Bryant, chief exercise physiologist for the American Council on Exercise.iv Numerous studies show that exercise is a great treatment for mild to moderate depression due to the release of endorphins in the blood.

Furthermore, it can boost your immune system and help you fight off coughs and colds. Its effects on the cardiovascular system cannot be understated. Exercising regularly will decrease your chances of developing type 2 diabetes, heart disease, high cholesterol, and high blood pressure.vi Try aerobic exercises to strengthen your heart and circulatory system. Running, dancing, swimming, hiking, and cycling are great exercises for optimal heart health. Setting aside even 20 minutes a day to jog on your treadmill while watching YouTube, is a great way to carve out some time for your self-care wellness routine. Exercise even reduces your chances of developing cancer.

Other exercises such as strength training will help you maintain and develop muscle mass. In turn, this stabilizes your joints, reinforces your bones, and increases your overall flexibility. As we age, we lose muscle strength which makes us weak, fragile, and prone to developing osteoporosis. This is why it is important to integrate strength training into your weekly workout routine as well. If you have a busy schedule and you struggle to find time to exercise, not to worry. High intensity interval training (HIIT) is a great way to get in a complete workout in less than 15 minutes, allowing you to activate your cardiovascular system, tone and build muscle, all at the same time. Check out free YouTube videos on how to learn these sequences. One of the biggest advantages of exercise, is it effect of your waistline, which reduces your risk of developing obesity and keeps you lean and strong. Your Biogenique health coach will set you up with the equipment you need and will design a personalized fitness protocol to help you on your journey towards physical wellness.


Regular physical activity is an important part of the equation for better health and wellness. Regular exercise promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health. So, you might think exercising more must be better, right? However, successful training must involve a little overload combined with adequate recovery. Too much exercise without enough recovery can lead to feeling more tired, having mood swings or irritability, hormonal imbalances, having trouble sleeping.

Therefore, a long-term lifestyle changes with optimized high-intensity interval training or HIIT (repeated periods of intensive exercise interspersed with periods of passive or active “moderate-intensity” recovery) is been evidenced as a safe, efficient, and well tolerated intervention that can activate metabolism and improve significantly the body composition. Here is how to perform HIIT with our Stationary Bike from the comfort of your home: https://www.active.com/cycling/articles/high-intensity-interval-training-forbeginners.

However, if you want to improve your flexibility and strength and relax from a stressful day, Yoga is especially valuable for you as it combines movement and breathing. See our recommended Yoga and Exercise Videos.


Healthy Sleep

Due to the challenges of modern life, sleep deprivation has become an epidemic. So why is sleep important anyway? Well, sleep is the primary way that our bodies heal and repair themselves. It has numerous effects on the body’s physiological systems. Studies show that adults who sleep less than the recommended 7-9 hours per night are 55% more likely to develop obesity. The hormones ghrelin and leptin typically regulate our hunger, satiety and cravings. However, they can become imbalanced when we are sleep deprived, causing us to eat more than necessary. Sleep also regulates the overall health of the good bacteria in our gut, which makes it incredibly important for our digestive system. When it comes to our brain, sleep is a no-brainer.

It is an absolute must-have for optimal functioning. It allows us to focus, retain information and enriches our learning experiences of the world around us. Without it, we cannot recall details nor learn new skills. During the day deposits of proteins called amyloid plaque accumulates in the brain’s grey matter. This build-up is toxic to neurons. During sleep, the plaque is washed away by cerebral-spinal fluid. That is why if we do not get enough sleep, we cannot properly remove this waste, making us at risk of developing Alzheimer'six. Studies found that being sleep deprived can be just as impairing as alcohol intoxication, making sleep that much more important. So what can we do to help us sleep better at night? Well for starters, we need to make time. Giving ourselves an 8 to 9 hour window in bed will increase our chances of getting enough rest. Sleeping in a cool room with warm covers will also encourage deep sleep…

- Aromatherapy

- Sound machine

- Herbs / melatonin

- Breathwork


Sleep is one of the most important things you can do to keep your body healthy. It’s not just a matter of feeling refreshed and energetic the next day. The lack of good sleep can affect our concentration, productivity, and performance, but it can as well increase our chances of getting sick and is associated with a greater risk of developing health problems, like stroke, heart attacks, type 2 diabetes, obesity.

The amount of sleep needed each night varies according to age. Adults generally need to sleep between 7 and 9 hours each night. However more important is getting enough quality sleep at the right times. Good quality sleep means that you typically fall asleep fast, sleep soundly through the night with no more than one awakening, with no difficulty falling back to sleep again fast.

There are lots of issues that contribute to low sleep quality, such as: stress; unstable blood sugar levels; late night meals, etc.

It’s all about making some lifestyle changes. The body naturally thrives on a regular sleep-wake rhythm: incorporate regular bedtime routine (get to bed around 10 pm. Each night); Keep quiet, dark and relaxing bedroom environment (no television, Wi-Fi, blue light emitting devices); avoid physical activity, large meals, alcohol and caffeinated drinks near bedtime. Some natural health products can be suggested to you according to your personal need.

Environmental Toxicity

Explore the science of detoxification and rejuvenation. Through the use of naturopathic protocols, learn how and why environmental toxicity can make or break optimal health. ENVIRONMENTAL TOXINS EXPOSURE The exposure to toxic environmental chemicals and other stressors is ubiquitous. What we eat, drink, breathe, put on our skin has a major impact on our well-being. More and more studies associate the increased incidence of cardiovascular disorders, obesity, hormone-dependent cancers, and chronic diseases, not to mention early pubertal development and reproductive health abnormalities with exposure to a wide range of chemicals, developed for commercial use.

Apart from being advised to eat preferably organic food and use filtered water, you will be guided how to choose your personal care and cleaning products in order to avoid exposure to environmental toxins (Environmental Working Group’s Guide to Healthy Cleaning and Skin-Deep Database).

You will be guided as well how to promote detoxification and rejuvenate your body.

Stress Management

Stress management is vital for immunity and hormonal functioning. Learn how Meditation, breathwork, yoga, and therapeutic practices help you manage daily stressors.


Our bodies have mechanisms in place to help us deal with stressors and maintain a state of balance that is necessary for body’s proper functioning. However, when we are exposed to excess stress from any kind, such as mental overwork, emotional stress, physical injury or illness, toxic exposure or poor lifestyle choices, etc. our body’s abilities to coupe could get exhausted. Stress might play a role in the development of many disorders. Long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure. Stress can fuel obesity and contribute to fat accumulation, especially around the mid-section of the body. Stress also influences digestion and assimilation of food and has a significant effect on our immune system, making us more susceptible to colds and other infections. Considering stress is omnipresent, stress management is a critical part in any health promotion strategy.

Meditation, breathing exercises, Yoga, laughing, and dancing are good ways to manage stress;

We use apoptogenic herbs to help you cope with chronic stress. Adaptogens are a class of healing plants that help our body maintain balance. They do that by helping improve our resistance to stress and normalizing body functions. They calm you down and boost your energy at the same time without over stimulating.











www.food-guide.canada.ca/en/ ii How Many Calories Should You Eat? Based on Gender, Age, and Activity Level (webmd.com) iii https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-d iv https://www.webmd.com/men/features/exercise-benefits#1 v https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/ vi https://www.webmd.com/men/features/exercise-benefits#3 vii https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/ viii https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ ix https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813509/ x https://pubmed.ncbi.nlm.nih.gov/10984335/ * http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monosReq.do?lang=eng * https://www.healthlinkbc.ca/ * https://www.healthline.com/nutrition/20-foods-to-avoid-like-the-plague