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Health And Self Care

Let’s talk about health and self-care.

In these last few weeks, a couple of people have mentioned that I am always upbeat and strong. I recognise why they are saying this but the truth is sometimes I’m down just like everyone else.

To be fair, I very seldom allow myself to be so mentally fatigued that I suffer but that wasn’t always the case.

Further in this blog, I will share my exact formula for maintaining my physical, mental, and emotional health but first, let’s look at health itself.

The definition of health is, 

“the state of being free from illness or injury”.

Those who know me and my story know that I spent many years of my life living unhealthily. 

Physically I was obese I had a total hatred for exercise. 

Mentally I was a wreck, suffering regular suicidal episodes and intense bouts of depression.

Emotionally, I had a horrendous self-image. was constantly self-critical and had the lowest of self-esteem. I was paranoid and very emotionally needy.

For years I was addicted to alcohol, drugs, and junk food. 

overweight DMC

So I get it, I fully understand what it’s like to suffer in these ways. You may not have suffered to the same extent as me or you may be suffering a long-term condition. The important thing is that we make efforts to manage our way through these types of struggles.

That’s the reason I created the DMC M-Power 5. It’s a highly effective health system to overcome physical, mental, and emotional challenges. It guided me out of that storm in my life like a huge bright lighthouse. 

M Power 5

When used to its full potential the DMC M-Power 5 has the power to produce incredible transformations.

It’s the system I used to pull myself out of depression and the formula for my own self-care. 

We also teach the system to our clients who then use it to improve and maintain their own physical, mental and emotional fitness. 

Do you have a comprehensive self-care plan? If not we can help.

Struggling with health and well-being?

The struggle is real. All we have to do is look at the statistics. 

In Scotland, 67% of all adults (aged 16+) were overweight (including obese) and 30% were obese in 2021 (Scottish Health Survey 2021)

Being obese or, to a lesser degree, overweight also increases a person’s risk of developing many other health conditions like type 2 diabetes. Conditions that shorten life expectancy by 2 to 4 years.

On average we are living less active lives and spend long hours working sedentary jobs.

Mental health statistics are just as scary. In 2021, 10-12% of Scottish adults reported one or more symptoms of depression. This level has stayed pretty constant since 2014/15. 

“Undoubtedly, many aspects of “modern life” contribute to this state. However, inactivity is a key factor.” (Sarah Gingell Ph.D. Psychoology Today)

Suicide in men is at a shocking high. It’s reported that 84 men a week commit suicide. That’s one every 2 hours. 12 lives are lost every day, leaving families destroyed.

I’ve been through many suicidal episodes in my life, most of them coming at the end of an intense bout of depression and anxiety.

We have a history of dyslexia, depression, and alcoholism in the male side of my family.

It’s a very scary situation to be in. Thankfully my last episode was in 2015. I’ve had minor blips since then. I believe my daily morning fitness routine is the key to me maintaining my mental health.

The Benefits of Exercise for Mental Health.

Three or more sessions per week of aerobic exercise or resistance training, for 45 to 60 minutes per session, can help treat even chronic depression. 

71% of studies examined showed a positive relationship between physical activity and cognition (including a lower likelihood of developing dementia). And a 2013 review found that cardiovascular exercise was associated with improvements in memory.

Even small improvements in exercise levels or diet create a positive upward spiral that increases the sensitivity of the dopamine receptors that signal reward, so that exercise will eventually become rewarding, even if that seems unimaginable at the outset.

In this podcast Joe Rogan and Dr. Rhonda Patrick talk about inflammation and mental health, the role exercise plays in mental health, and its importance. They also discuss anti-depressants and how they have become so widely used. There is some phenomenal information here. It’s well worth the listen. 

So how do we take better care of ourselves physically, mentally, and emotionally? I believe the key to success in these areas lies within our daily rituals and routine.

In next week’s blog, I’m sharing a step-by-step self-care process that anyone can implement 

Until then, Strength for life.



Davie McConnachie

Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.

Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.

Information in this blog comes from the following sources: Behrens et al., 2014; National Heart, Lung and Blood Institute, 2012; Walker et al., 2003; Scarborough et al., 2010; Scottish Government, 2010; SIGN, 2010; and Wolk et al., 2003.