Coronavirus is here, and its time to boost your immune system. Here is what you need to know to remain as healthy as possible and reduce your risks
Disclosure
This article does not contain personalised medical advice, rather this post is designed to provide general health related information relating to the immune system and the recent outbreak of the Coronavirus (COVID-19). Please consult a medical doctor or health professional before you begin any exercise, nutrition or supplement program, or if you have questions about your health.
What is the immune system?
Immunity tends to refer to the capacity of the body to ward off infections, and tends to be measured acutely by seeing the count or activity of immune cells that can help ward off sickness. Enhanced immunity results in less sickness.
Why do we need to keep our immune system healthy?
Your immune system is your front line defence against pathogens, viruses and disease. When your body is trying to heal and fight off sickness, your immune system is working on overdrive to send troops to the front line and FIGHT! Some of us are losing this battle, so I wanted to contribute by offering my 2 cents and hopefully you find value from this post.
We are seeing many people dying from coronavirus primarily due to lung related issues. The elderly are more so at risk but this is because they have a weakened immune system. Immune function declines with age which leaves elderly more susceptible to more severe illness and COVID-19.
As we age, the systems our bodies use to fight disease wear down. Not only does the body have a harder time fighting off new infections like COVID-19; it is also more likely to be afflicted by chronic diseases which weaken the immune system.
This shows that people with existing health conditions are at higher risk of dying from the virus. Those who have compromised immune systems are more at risk to the harmful effects of an invading virus. These chronic conditions put a huge toll on the body’s ability to defend itself and therefore it is not as effective at fighting off COVID-19 invading their cells and lungs.
This is not to say that others with no previous medical conditions or lowered immune system will not contract or suffer from COVID-19, however, the rate for that demographic is low. Many of us will catch the virus eventually, and when that happens we will want our immune systems to be as strong as possible to reduce symptoms and prevent hospitalisation or fatalities.
Fortunately, most of the cases are mild, and only a small percentage of the population gets to a severe state (hospitalization) and even fewer are critical (intensive care). These are the immune compromised patients and elderly but there have been recorded deaths of healthy young adults. The cause to be concerned is not as high if you are young and healthy.
As only 3.5% of people die from getting infected by COVID-19, the majority of people will recover back to full health.
So, back on topic… we can see clear links between our immune system and coronavirus. So what can we do to help protect us from coronavirus?
Lets Get Healthy As F*ck
Cardiovascular disease, diabetes and chronic respiratory disease and high blood pressure are conditions that are largely affected by your nutrition and lifestyle choices. Nutrition is now believed to contribute to approximately 678,000 deaths each year in the United States. Globally, 1 in 5 deaths are associated with poor diet and believed to cause more deaths globally than smoking!
As mentioned on the recent Joe Rogan podcast episode, obesity is another contributing factor that effects your immune system. There are well established links between obesity and reduced lifespan, but few know about the reduced immune system so I thought it was worth mentioning.
Obesity rates are around 6% in China, where as countries such as Australia, America, Canada, Mexico all sit around 30% obesity rates. This may put more people at risk.
8 lifestyle factors that will boost your immune systems
Nutrition
Nutrition, as mentioned previously, is a critical part of preventing disease, keeping your immune system healthy and staying at the appropriate body composition. Many people (especially in western culture) consume too many calorie dense foods which are low in nutrients. A high quality diet is generally lower in calories and higher in protein and nutrients! Your immune system needs a lot of nutrients to function optimally.
PhysicalActivity
Regular exercise is one of the best things you can do to stay healthy and boost your immune system. 20 minutes a day, moderate intensity should be fine. Be sure to check the guidelines of your country but most would recommend around 120 minutes per week.
Stop Drinking
Alcohol is a poison, a fun poison. A little bit can bring us a bit of joy and reduce social anxiety, but too much alcohol can have detrimental effects on your health and immune system. Excessive alcohol consumption reduces the number and function of three important kinds of cells in your immune system–macrophages, T and C cells. Ever notice you get sick after a big night out?
Stop Smoking
Smoking is terrible for your health, especially your lung health. It puts immense stress on your body and especially your lung health. Smoking interrupts immune functionality and causes various diseases, what better time to quit?
Sleep 8 hours A Night
Sleep has a powerful effect on the immune system, which is why, when we have flu, our first instinct is to go to bed: our body is trying to sleep itself well. Reduce sleep even for a single night, and your resilience is drastically reduced. If you are tired, you are more likely to catch a cold. The well-rested also respond better to the flu vaccine. Getting too little sleep across the adult lifespan will significantly raise your risk of developing Alzheimer’s disease. For more information about sleep, follow Mathew Walker.
Getting 8 hours of sleep is great, but there are many other ways you can optimise your sleep
Lose Weight If You Are Obese Or Overweight
As mentioned previously, obesity plays a roll in your immune system. You may want to consider following a dietary protocol to lose weight. Remember, calories in vs calories out is the most important factor when it comes to losing weight. If you need help with your nutrition, check out the personalised eating plans. Here is a post on body composition and body fat percentage photos for men and women so you have a good idea of where you are currently at.
Proper Hydration
This is super basic but often overlooked. Just imagine your body is like a car, but instead of fuel it requires water. The running rate is around 300ml per hour or 2-3L per day.
Stress Management
When we’re stressed, the immune system’s ability to fight off viruses and pathogens is reduced. Stress creates a “fight or flight” response on the body and raises cortisol levels which can suppress the effectiveness of the immune system. Obviously there is a lot of panic, fear and stress during this event. I would implore people to try and remain calm and deal with their corona-stress in healthy ways. Mediations aps such as insighttimer are free and useful for improving your mindfulness and reducing stress levels.
Okay, I think I’ve covered all bases about what you should know. These fundamentals of general health and immune system are better than relying on “quick fixes” such as your local organic kombucha, immune system pills or immune boosting foods.
There are very few shortcuts when it comes to being healthy
There is still plenty of evidence to suggest the following foods have positive effects, but they should be the “icing on the cake” for a healthy lifestyle, exercise routine, good sleep and quality nutrition.
8 Immune Boosting Foods / Supplements:
Disclaimer: the majority of evidence we have is from the common cold or flu. The way that coronavirus functions in the body may be similar although the supplements proven effective for one condition may be less or more effective for another condition.
Garlic – Garlic can improve the ability of white blood cells to destroy invaders, in a process called phagocytosis. It also increases the production of t-cells, another one of the body’s defences. Due to these two properties, garlic can reduce the risk of infections and the common cold by as much as 60%.
How much? Three cloves of garlic, eaten with meals throughout the day, will provide maximum benefits.
Vitamin C – Vitamin C can reduce the duration of illness and the frequency of the common cold if supplemented by very physically active people. When taken as a daily preventative, vitamin C can ward off the common cold. Taking high doses of vitamin C at the beginning of an illness
will not reduce the severity of symptoms. Active people are the most likely to benefit from vitamin C’s ability to reduce illness frequency. If you do not regularly exercise, vitamin C supplementation will not prevent you from getting sick. One website has suggested Vitamin-C will not be very effective against COVID-19, but may provide a mild immune boosting benefit.
How much? Take 1,000 – 2,000 mg, in divided doses throughout the day
Pelargonium sidoides – commonly known as African geranium, is a medicinal herb. It is also sold under the brand names Kaloban and Umckaloabo as a plant-derived pharmaceutical. Pelargonium sidoides is very effective for treating acute bronchitis. It increases the body’s natural healing rate. Studies have found that 40-60% of patients suffering from acute bronchitis fully resolve their symptoms within a week of Pelargonium sidoides supplementation.
Preliminary evidence suggests Pelargonium sidoides can reduce the duration of the common cold, while treating symptoms. It may also provide benefits for people suffering from lung disorders, by alleviating flare-ups in symptoms.
How much? Doses vary per age – 10-30mg but ide recommend following guidelines of the supplement you buy
Spirulina – Spirulina is a protein-rich algae that contains several bioactive compounds with anti-inflammatory effects. Though Further research is needed to determine whether spirulina can ward off sickness, it has been shown to be effective at reducing symptoms of nasal allergies. Low doses of daily spirulina has been shown to alleviate the stuffy nose and sneezing that comes with allergies
How much? Take 2g daily for at least twelve weeks
Zinc – Zinc is an important dietary mineral that can bolster the immune system and protect against the common cold and other infective diseases. Zinc supplementation, if taken at the first sign of symptoms, has been noted to reduce the length of sickness and may prevent symptoms from getting worse.
How much? Only when sick, consume 75mg Zinc split into several doses throughout the day. Supplementation should be stopped as soon as symptoms disappear. Due to potential toxicity levels, ide recommend doing the appropriate research on this one!
Vitamin D – This is an important nutrient for the human body to function optimally. Vitamin D is a steroid hormone that controls the activity of close to 5% of the protein-encoding human genome. Many vitamin D-regulated genes are involved in immune function. A meta-analysis of 25 randomized controlled trials found conducted in 14 countries, found that vitamin D supplementation cut the risk of infection with respiratory illnesses by 50% in people that were vitamin D deficient and by 10% in people with normal vitamin D levels.
Those with insufficient Vitamin D levels are significantly more likely to develop heart disease than those who do not. Some, but not all, intervention studies have also found that vitamin D supplementation at moderate to high doses may reduce the risk of cardiovascular disease. It is also important to note that if you are spending more time indoors, your natural vitamin-D intake will be reduced.
How much? 1000-2000 iu daily. You may have low levels in which case you may want to dose a higher dose (4000-5000 iu) for 1-2 months then reduce to 1000-2000 iu.
Echinacea – Though echinacea supplementation can be effective, much more research is needed before it can be specifically recommended for allergy and immunity-related supplementation. Though it is widely used, it does not have a lot of consistent evidence for its effects. Echinacea may interact with many drugs. Do not supplement echinacea if you are taking immunosuppressive medications as it has been found to interact with certain medications. Be sure do your own research.
How much? 300-500mg three times a day
Astragalus Membranaceus – Astragalus membranaceus is an important herb in traditional Chinese medicine. It appears to activate immune cells to a degree higher than the reference drug echinacea. Astragalus membranaceus has been researched for its cardioprotective, anti-inflammatory, and longevity effects.
How much? It works synergistically (hand in hand more powerful then when taken together) with Angelicae sinensis on the 5:1 ratio. 30mg of Astragalus and 6mg of Angelicae. Standard doses of Astragalus Membranaceus may be recommended at 5-10mg. Follow directions of supplement company or physician
Side Note: Lifestyle changes due to COVID-19
During this crisis, many people will be isolated for some time period. This means they will have less physical activity, steps per day, social contact and their diets will not be the same as usual.
All of these factors can contribute to the already high levels of stress from the situation.
To offset this, it would be smart to:
Plan an alternative exercise routine such as a body weight or calastheics workout
Stock up on supplements and healthy foods
Be sure to get some sun exposure (extended periods spent indoors will reduce your natural vitamin-D intake)
Spend time with loved ones and friends using skype or facebook messenger (we are social creatures, it is good for your health)
The Big Picture
Boosting your immune system and staying healthy shouldn’t just be a short term goal. There are many other killer diseases out there and coronavirus isn’t even the top 10 (yet).
Boosting your immune system is not just useful for the present time… It should be a long term goal to prevent the loss of your health, time or life.
Your immune system is your front line defence, lets upgrade its weaponry!
I hope you found value in this post and be sure to comment below if you feel like I missed something. Please share this post with your friends, family and loved ones. Stay healthy, stay strong!
Get Control Of Your Mind Or Your Mind Will Control You
Let me be honest, I struggle with brain fog. It’s a lot less than it used to be but I have learn tricks and tactics to help get myself “in the zone” so i can maintain focus and concentration for longer time periods.
When I first heard of binaural beats, I thought it was some hippy crystal energy bullshit, but the more reading and experimenting I did, the more I realised there is a practical benefit to using them regularly.
Introduction - What are Binaural Beats?
Binaural beat therapy is an emerging form of sound wave therapy. It makes use of the fact that the right and left ear each receive a slightly different frequency tone, yet the brain perceives these as a single tone.
Binaural beats are simply just 2 different sound waves (one in each ear) playing at different frequencies. There is a slight difference between the left and right frequency, and the difference is measured in Hz. There are 5 ‘zones’ of frequencies that have been shown to provide slightly different benefits; delta, theta, alpha, beta and gamma (more details below)
Have you ever noticed it can take you 5-10 minutes to really feel like you are “in the zone” when you start reading?
You may have also noticed that it takes some time to quiet the chatter of your brain when you lay down to nap or rest?
There is a GAP there between one state and the next state.
Much of how our brain is operating is dependent on what “State” our brain wave frequencies are in, but this GAP you are noticing between one activity and another is the transition into a new (more synchronised) state.
Side note: There are obviously so many mechanisms that are impacting the way your brain is operating – neurotransmitter balance, stress levels, our thought patterns, biological stresses, sleep deprivation etc… But for the sake of this example, let’s roll with it…
Below is a visual example of how your brainwaves become more in “sync” and you can feel these flow states.
Do Binaural Beats Actually Work?
I know what your thinking, sounds too good to be true right? I was very sceptical at first, however, the literature suggests that these things work and according to a recent 2015 review of the evidence, they have a range of benefits. I have been using Binaural beats for 5 years now and I am convinced they are super effective (for a few specific purposes). Read below on how they work, how to use them and what frequencies to listen to. Dont take my word for it though, It is best to form your own opinion…
“Absorb what is useful, discard what is not, add what is uniquely your own” – Bruce Lee
How do Binaural Beats Work?
According to the 2015 literature review, the tones should be at frequencies lower than 1,000 hertz (Hz) for the brain to detect the binaural beat. The binaural beat that a person perceives is the frequency difference between the waves entering the left and right ear. For example, if the left ear registers a tone at 200 Hz and the right ear registers one at 210 Hz, the binaural beat is 10 Hz — the difference between the two frequencies. The review found benefits for memory, attention, stress levels and clarity. Further research is ALWAYS required, but as far as science can tell, Binaural beats actually work!
What Categories of frequencies are there and how do they effect the brain?
Delta pattern: Binaural beats in the delta pattern operate at a frequency of 0.1–4 Hz with links to a dreamless sleep. These frequencies are linked to deep sleep, healing, recovery and rest.
Theta pattern: Binaural beats in the theta pattern range in the frequency of 4–8 Hz. Theta patterns contribute to improved meditation, creativity, and sleep in the rapid eye movement (REM) phase. Theta waves are especially useful for “power naps”
Alpha pattern: Binaural beats in the alpha pattern are at a frequency of 7–14 Hz and may encourage relaxation, learning, flow states and stress reduction.
Beta pattern: Binaural beats in the beta pattern are at a frequency of 14–30 Hz. This frequency range may help promote focussed attention, concentration, problem solving and increased energy
Gamma pattern: This frequency pattern accounts for a range of 30–50 Hz. These frequencies are useful for high level information processing, peak awareness and memory recall
Benefits of Binaural Beats:
Binaural beats will not magically give you amazing control over your mind, but they are a useful tool. Ide recommend a regular meditation practice if you struggle to get into many of these states naturally. Get good at controlling your mind or your mind will control you! I digress, here is a list of some benefits of binaural beats:
Reduce stress and anxiety
Increase concentration
Get into ‘flow’ states
Creative Brainstorming
Power Naps
Absorbing more information
Deeper meditations
How I personally use Binaural Beats:
Long study periods: (alpha or beta waves) – this was very useful for exam period as Uni (how I first started using binaural beats)
Method: Set a timer, set a task, remove distractions and use alpha waves
Usual Result: Faster to get into “state”, more concentrated, usual feeling of “I can keep working” even after the time period runs out
Background Tone for Reading Books – (alpha waves)
Method: Read / Audio book with Spotify playing a loop-able alpha tone in the background
Usual Result: Longer more focused reading sessions – less distractible and more in “flow”
Power naps: (theta waves) – Some days you need a ‘reboot’ – I personally feel like the 20 minute investment for 4-8 hours of good smooth energy that follows is a worthwhile trade, especially when the other option feels like paddling upstream (some days the 5am wakeups catch up with you)
Method: Theta waves – 20 minute nap – Shot of coffee prior to nap – cover eyes so it is dark!
Usual Result:faster to fall asleep & more refreshed when using theta waves
Mediations: (theta waves) – I have found this can help meditations but also other times can put me to sleep
Method: 10-30 minute mediation with theta waves
Usual Result: Easier to get into state (especially when highly distractible), although sometimes this makes me too relaxed and unable to stay “on track” with the meditation protocol
Brainstorming sessions: (beta waves) –
Method: When trying to plan/develop/solve/create a problem or idea – I have found these 10-20 minute brainstorming meditations to be very useful
Usual Result: New ideas, solutions to existing problems, more clarity
Other people use them for deep sleep, but I personally have trouble “falling back to sleep” (during sleep insomnia) more so than the process of falling asleep (pre-sleep insomnia) so the idea of having uncomfortable headphone to remove or roll onto is a little off-putting. Saying that, I have used them for sleep before and found it very effective.
How to use Binaural Beats:
• Choose the appropriate frequency range for your task
• You must have headphones to ensure the sound is coming in at separate frequencies in each ear
• Play the tones for 10+ minutes to notice the new “state”
That’s it! Enjoy
I hope you found value in my guide of binaural beats! I personally love having them as an additional tool in the toolbelt. Here is a link to my personal binaural beats playlist, but you can find heaps of playlists and loop able tracks on Spotify.
There are also a bunch of useful meditation tunes (with millions of plays) that can be found for free on youtube.
Some people subscribe to services such as www.brain.fm for apparently “higher quality, trustworthy tones”, but I notice benefits with the ones I use so I never felt the need for a paid service.
Feeling tired? Drained? Not getting results from your training?
Are your muscles tight and body feeling heavy?
Are you lacking motivation for your training sessions and finding it hard to complete your workouts?
Are your number’s not improving?
You may need to incorporate a deload so you can come back STRONGER!
What is a De-load?
A deload week is a week of LOWER intensity training to let the body recover and ‘catch up’ with the stressful demands of regular heavy training routines.
Think of it as a “period of reduced training stress which continues until after the dissipation of fatigue symptoms”
Training puts large amounts of STRESS on the body. Our muscles give us the best feedback during a training session so they may be the one thing we concentrate on.
We feel a good ‘pump’, burn, stretch or muscular fatigue. We use this to gage our performance during our sessions, however, these tissues are not the only tissues that receives the STRESS of training. Stress is also received by the nervous system, ligaments, tendons, joints, bones etc.
We have a good connection to our muscles and can tell when they are fatigued, tights or sore. However, it is very difficult to assess the current state of your tendons, joints, ligaments and the nervous system. These components may need recovery as well as your muscles. Stress can build up in the body and start displaying ‘signals’ (I list these below).
The purpose of the deload week is to allow the system to play ‘catchups’ and recover to full capacity, then the athlete can come back and perform at 100%.
Why do a deload week?
Your joints may need to recover – joint damage / repair is slow. Joints take longer to recover and often do not show signs of damage until they are in bad shake
Your tendons may need to recover – tendons are also slow to recover and do not show signs of damage until they are breaking down (this is known as the iceberg theory in physiotherapy – where the damage is more significant (bottom of the iceberg) than the pain that being felt (top of the iceberg))
Your nervoussystem may need to recover – symptoms listed below
You have not been getting stronger or improving on performanceindicators
To get a new fresh sense of motivation for intense training
Healing the body (refreshing) so that is ready for the 4-7 weeks of intense programming that follows (instead of hitting a wall midway through)
When should you do a de-load week?
Many coaches believe you should incorporate a regular de-load every 4-6 weeks of heavy training (to be safe).
Some suggest that it may be a better idea to incorporate deloads when your body is giving you the signals that it may require a deload.
This is termed a “reactive deload” and you are not setting it in advance, but rather, you implement it after noticing signals of fatigue or reduced performance.
What are the signals that I need to deload?
Your body will give you little hints that it may be in need of a deload. These signals can be subtle at first, but can become more obvious as they increase in intensity.
“listen to your body when it whispers, and you will not need to listen to it scream”
Aches and pains in new locations or previous injuries
Tightness in muscles that doesn’t seem to be easing up easily
Feeling heavy and unmotivated to complete your workouts
A feeling of fatigue or lack of energy during the day
Finding it hard to hold yourself up straight and keep good posture
Feeling like you need more rest than usual or naps
Lack of motivation or drive
These signals can obviously be caused by OTHER reasons such as; lack of sleep, stress levels, poor quality nutritional intake, compromised immune system (slightly sick), digestive issues etc. However, for the sake of simplicity lets assume that all of these factors are accounted for and are remaining constant.
NOTE: Misdiagnosing the need for a deload:
Having a sore body part or missing a few nights sleep may give you the impression that you need to do a de-load. It is important to remember this is not always the case.
I think there needs to be a clear reminder that some inexperienced people may perceive that they need a de-load but it could be due to other reasons:
Their technique may absolutely suck, leading to excess strain or injuries
They may be performing provocative exercises (such as exercises that go beyond the athletes limits in range of motion)
They do not know how to properly stretch / foam roll / recovery adequately
They spend very little time on recovery work
Their injury management skills are poor
They may have terrible mobility, tight hips or shoulders, making exercises they perform unsafe for them
They may be “smashing” themselves in the gym (always pushing to failure) instead of periodising the intensity of training
They may have tight muscles or knots which are mutilating their posture and overall energy levels
They may not be able to understand how the complexity of life events, stress and sleep and how these things can compromise recovery
All the factors listed above should be considered, because if a few of those factors are impacting the athlete, then there may not be a need for a deload.
Injury management, proper technique, mobility work and appropriate programming should not be confused with deloading
Without proper coaching, I would not trust a beginner or even intermediate athlete to know when to deload appropriately. Some may use a “deload” as an excuse to train less, instead of using it as a tool to come back stronger!
What benefits will I notice after deloading?
There are many reasons to deload, but the primary reason is NOT to take a break of training, rather it is to come back refreshed and STRONGER. When you take this week to let your body CATCH UP with your training demand, you may find your strength and vigour actually increases.
Joints, muscles and tendons have a chance to recover which is incredibly important for preventing injuries and long term training success (since most injuries are not muscular, but rather, tendon, ligament or joint related).
You may also find you can perform exercises with ease, to greater ranges of motion, due to central nervous system recovery and increases in mobility from loosening up tight muscles.
How to deload:
Okay, so you have decided you may want to perform a de-load week. During a de-load week you will want to make time for addition recovery tactics.
The procedure is relatively simple (in regard to training) but I like to add in additional recovery methods to boost the healing power of the system. Sitting down and waiting for your body to recover is not as effective as adding extra recovery methods into the mix. Your deloading can be enhanced by implementing some proven recovery methods.
Some additional recovery modalities: Massage, stretching / mobility work, ice baths, sauna, 8+ hours sleep, cupping, dry needling, epson salts, massage gun work, foam rolling, red light theraphy etc.
Amount of total training sessions: Same Total volume: Decrease by 25% – 4 sets becomes 3 sets Weight lifted: Decrease by 20% – 100kg becomes 80kg Reps performed: Decrease by 20% – 10 reps becomes 8 reps General Rule: Don’t go beyond 3 reps from fatigue – this helps the nervous system Overall Feeling: At the start of the week it will feel oddly easy and refreshing, at the end of the week you will be CRAVING the intensity of your previous training sessions
If you want to keep it simple – reduce everything by 20-30% and ethods (basics list below)
How long should I De-load?
This depends on how much recovery you need, how much effort you put into your additional recovery tactics and how fast you naturally recover.
Some people will only need 3-4 days and others may need 6-8 days. As a general rule of thumb, you should deload for around 7 days.
It also depends on the purpose of the de-load. If you are wanting to repair / recover fully because there is 4-6 weeks of heavy training ahead, then 1 week will be suitable.
Do I need to do standard whole-body, 1-week de-load?
Not always, if you are smart about it you can implement the following:
Light recovery sessions – a lighter session (or multiple) to allow for body to recover
Sectional recovery – make training easier in the area of the body which is fatigued
Reactive Deloading – if you are feeling great and recovered earlier than expected, you may want to jump back into training. This can be counter-productive as, after a couple of weeks, signs and symptoms of fatigue may return as you did not recover for long enough
Active rest phases (long recovery periods)
Some athletes who train incredibly hard all year may benefit from taking a time period of “active rest” where they may spend 2-4 weeks of light or no training.
Most individuals would achieve this with their yearly holidays or time off during Christmas / new years.
This isnt exactly ‘nessesary’ as a tactic, as it has its pro’s and con’s.
Modifying Nutrition for deload
The difference in changes in energy expenditure during the deload is trivial, however there is one circumstances that may be worth mentioning; If you are in a big calorie deficit (weight loss) you may want to move your calories to maintenance (NOT EXCESS) to aid the recovery.
If your nutrition is inconsistent and below average quality, none of this will matter. Optimal recovery, body composition changes and increases in strength all require you to be eating nourishing foods in the right amounts!
If getting your diet together is something you want to work on, check out the pages on personalised nutrition coaching. I can calculate your requirements (calories, macros etc) and even calculate your meals (you can choose them) to those requirements.
I'm new to training, do I need to incorporate a deload?
Most new athletes can get away with not de-loading for 3-6 months.
Once the ‘signals’ start appearing it may be a good idea to do your first deload and then get back to training for another 4-6 weeks and make an assessment if another is needed.
Deloads are more-so useful at the moderate / high level of training (4-6 moderate / intense sessions per week). Many beginners will find little benefit from this tactic but may wish to implement it simply for injury prevention and practicing smart training programming.
That my guide to deloading! I hope you have found it useful – comment below if you think i have missed anything and feel free to share it with friends and training buddies!
Optimising your sleep means optimising your recovery!
A good nights sleep contributes to your workout performance, awareness, mood, ability to handle stress, capability to learn new things, immune system, fat cell metabolism, hormone production, appetite hormone regulation and maintaining general wellbeing. If exercise was a pill, it would be the 2nd most powerful health booster, 2nd only to good sleep quality.
“A SUCCESSFUL DAY starts the NIGHT BEFORE”
I won’t go too in-depth into the benefits of sleep (in this post), but rather keep it short but sweet and talk about the 4 main steps to focus on to optimise your sleep.
Drum roll…
Here are 4 main steps for optimising your sleep
1. Optimise your bedroom
A Dark room is important for deep sleep – block out led lights, gaps in curtains etc
Set temperature of the room to 15-19* C – this helps you fall asleep and stay asleep
Make sure your mattress is high quality and comfortable
Make sure there is good air quality and ventilation (get an air purifier if possible)
Turn off WLAN and phones before sleeping to reduce electromagnetic pollution
2. Optimise your Circadian Rhythms
Try to fall asleep at the same time each night (maximum 1 hour window)
Wake up at the same time each morning (maximum 1 hour window)
Avoid bright lights after sundown
Seek bright lights when you wake
3. Get your body into a relaxed state
Try not to exercise late in the afternoon
Get rid of muscle tension (massage, stretch, epson salt bath, sauna etc.)
Eat to support melatonin production in the night and/or take sleep supporting supplements – magnesium, zinc, tryptophan, taurine, vitamin B6
Have hot shower, bath or sauna late in the day. This will relax you and the increased blood flow to your extremities helps your body cool and fall asleep. Here is a list of other recovery tactics
Limit stimulant intake 6+ hours before sleep (such as coffee or preworkout)
Meditate before bed – this has been shown to decrease the time it takes to fall asleep and increase restorative benefits from sleep
4. Have a solid wake-up routine!
Impose ’18 seconds of discipline’ – drag your head away from the pillow at FIRST alarm. Do not repeat snooze or have multiple alarms
Seek bright lights or sunrises
Rehydrate – 1 cup of water as soon as you wake
Move – perform 20 reps of a compound movement or bounce on a mini-trampoline (Tony Robins style)
Cold Shower for 3 minutes for fill the brain with epinephrine (neurotransmitter)
Meditate to get your mindset right for the day – I personally use insight timer or follow my own 8 stage meditation routine
Caffeinate your bloodstream and write down tasks for the day
The first hour of the morning is the rudder of the day – Henry Ward Beecher
Sleep tracking may also be useful – I use an app called “sleep” has a range of features, but most notably the sensors can detect when you are moving (light sleep) and wake you up (with the alarm) during that light sleep window. This is useful because you wake up more refreshed instead of feeling sluggish.
Debunking a few sleep myths:
Alcohol and weed do not actually help you get quality deep sleep – they diminish recovery
Although it seems CBD (non-psychoactive chemical in marijuana) may help
You can’t ‘catch up’ on missed sleep; i.e, deprive sleep during week and binge on the weekend – it just doesn’t work that way
Caffeine DOES affect your sleep quality, just because you can fall asleep doesn’t mean your sleep quality was not effected
‘I can survive on 6 hours sleep’ – less that 0.4% of the population are able to sleep for less than 6 hours and not suffer negative health consequences
I hope you found my sleep hacking guide useful, if you think i have missed anything of importance feel free to leave a comment below! Share it with friends if you found this useful!
When we think of nutrition or dieting, we often think of weight loss and weight gain. This may be the strongest motivation for many to get involved in the subject, however, as you learn more about nutrition you realize that there is so much more to having an optimal diet than achieving the body shape you desire.
I love keeping my nutrition optimized so I can get the most out of my mind and body. I believe there is a big difference between the feeling/ energy/performance of a healthy brain which has been fed amazing nutrients for a sustained period of time compared to one that has not.
Try adding some of the following foods into your diet and you may also experience this difference
Here is a list of my top 10 Favorite Brain Foods
Avocado.
Helps keep healthy blood flow
Good source of monounsaturated fats
Blueberries (or ‘brainberries!).
Protects your brain from oxidative stress
Reduces the effect of brain-aging conditions
Rats who ate blueberries had improved overall learning capacity and motor skills and were mentally younger
Broccoli.
A remarkable source of fiber
Rich in vitamin K, which is known to enhance cognitive function and improve brainpower
Rich in sulforaphane
Coconut Oil.
Medium chain fatty acid, which ignites your body’s fat-burning furnaces to help create ketones which your brain loves as a fuel source
Eggs.
Full of memory-improving choline, Omega-3s, and vitamin E
Green Leafy Vegetables.
Spinach, kale, collard greens
Good sources of vitamin E and folate
Salmon.
Wild deepwater fish rich in Omega-3s EPA and DHA which are fundamental in brain health and development
Sardines are also good.
Krill oil is also great for Omega-3 intake
Turmeric.
Reduces inflammation and helps boost antioxidant levels
Keeps your immune system healthy
Improves brain’s oxygen intake to you alert and able to process information
Helps protect your brain from damage caused by sleep deprivation and stress
Combine turmeric, pepper (to absorb the turmeric better)
Walnuts.
High levels of antioxidants and zinc
Rich in vitamin E, which protects your neurons
Wards off brain-aging conditions
Lots of magnesium, which improves your mood and thus your brain
Dark Chocolate.
Improves your focus, concentration, and mood
Stimulates endorphins
Generally, the darker the chocolate, the purer and better for your brain
Bonus:
Here is an extra small list of HABBITS that are amazing for your brain health / development:
Exercise and Weight Training
Continued Learning and Development
Sleep is heavily linked to brain health and memory consolidation
Stress management
Mindfulness and Meditation practice
I hope you enjoyed this basic overview of the subject. I plan to touch more on this soon as I strongly believe a healthy life begins with a healthy mind.
Stay Frosty, Trainer Simon
P.S. Recently I made this post about how your nutrition affects your energy levels. I touch on brain fog and some other mechanisms… here is the post:
A client came in to see me today and revealed a revelation she had while implementing a nutrition plan I had written for her. Her body composition scan revealed some amazing changes. In just four-and-a-half short weeks, she had achieved 3.5 kg of fat loss and a significant increase in muscle mass. The real “reward” for my client however, was the fact her energy, focus, concentration, and willpower had all improved.
We began to discuss the fact that she was starting to notice some of the physiological changes you get from improving your nutrition and lifestyle. I explained to her that these changes happen to many people that undertake a dietary regime, especially those who make radical changes to their lifestyle and implement health boosting habits such as Intermittent Fasting. Ultimately these practices move their overall HEALTH from a low level to a higher level. Better yet, there is a level higher than “healthy”. After you make such changes, you can start striving for optimization.
There is always a level above AND below the level you are currently on.
Your physiology is a lot more adaptable than you think. Your nutrition and exercise and sleep are the basics. A solid foundation to build a house upon. Once built you can work on your “optimal” physiology, however, many people do not realize this exists because they have never experienced it. Bio-hacking helps you realize that there is endless room to improve. It opens many people up to exploring the different avenues of health and fitness available to them.
Bio-hacking?
It sounds like some kind of futuristic Sci-Fi movie. The term has been floating around for the last couple decades but has recently been gaining more traction.
What is Bio-Hacking?
Do you exercise for energy or to improve your body composition? If you do, you are a biohacker. You are applying the stimulus of exercise to create a series of responses in your body – input (exercise) -> output (feel good, get energy, build muscle)
Do you have a wind-down routine and a regular sleep time? You are a biohacker. Input (wind down, sleep time) -> output (easier to fall asleep, wake up more refreshed)
Do you like to have a coffee to give you energy? You are a bio-hacker. Input (caffeine) -> output (energy / focus)
Bio-Hacking is really just fancy terminology for optimizing your nutrition and routines. If your body is a system, it has inputs(food, exercise, nutrients etc.) and outputs (energy, mood, concentration, body composition changes etc.).
Biohackers believe making constant tweaks to those inputs (like really fine-tuning them) can lead to immediate, measurable changes in the outputs. And they generally don’t wait around for a peer-reviewed meta-analysis of a new therapy or approach.
Dave Asprey, for example, is regularly quoted for improving his IQ by more than 30 points through enhancement of these systems.
We all learn routines from realizing something is producing the result we desired. Some of us may come home from a long day at work and want to relax, we may switch on the TV, others go for a run, others go to the gym, or some may play a computer game. This is a routine you have learned to get a response from your physiology. Input (Couch/TV) -> Output (Relax/Unwind)
The field of bio hacking expands on all types of routines to try and find “optimal” and it is a lot more broad that you may first imagine.
If we want better outputs—to have more energy and focus, to be free of disease, to have a better memory, to perform optimally in business and athletics—then let’s tweak the things we put into our body and mind to stack the deck in our favour. – Dave Asprey
What can I bio hack?
Energy levels – yes
Body Composition – yes
Memory – yes
Attention – yes
Body Functionality – yes
Prevent Disease – yes
Decrease Brain Fog – yes
Longevity (living longer) – yes
Decrease Inflammation – yes
Sleep Quality – yes
You can even get your genetic code analysed (which only costs around $100). With that information, you can identify and prevent your genetic faults such as the increased risk of diseases. Your DNA information can also be used to optimize your body composition results by doing an analysis of the way your body responds to nutrients and training. For example, some people may have genetically slower tendon repair, therefore, to prevent injuries they would need to extend their warmup times and supplement nutrients such as collagen, gelatin, vitamin C and increased anti-inflammatory foods. Many professional athletes are beginning to use such methods to get ahead of their competitors.
You can do this one through www.23andme.com and then running your DNA text document through a range of online screening tools (I will list some links below). Some people wouldn’t want to know what could potentially end their life. Ignorance is bliss, but in my mind, the stress of applying a few lifestyle changes now will prevent a lot of stress later down the track. Prevention is the best cure.
If you’re someone who loves data and have an independent streak when it comes to taking charge of your health, incorporating elements of biohacking into your healthy lifestyle can totally work. I’m all about trying new things, and if something doesn’t have negative effects, why not try it and see how you feel?
Try a new diet plan, try an intermittent fasting routine, try a series of brain-boosting supplements, get a prescription for modafinol, start taking cold showers, or even learn what your DNA has in store for you.
You may think your mental or physical performance is good or optimal… but you may not know there is a level above the one you are currently on, because you have no reference point other than what you know.
“If you fight for your limitations you get to keep them” – Jim Kwik
As with my client who tried the new diet, quit sugar and alcohol for a month, many often make a note on their mental clarity and energy level improvements. They are achieving a higher level of health, vitality and even brain-boosting ‘superpowers’ that they previously didn’t know existed.
Take the blue pill, and remain in wonderland, or take the red pill and see how deep the rabbit hole goes.
With biohacking, you may just find a level above the one you are currently on. You can go deep down the rabbit hole with this, and in my mind, if it is for the purpose of personal development, improving your quality of life or preventing diseases, then full steam ahead!
Stay frosty, Trainer Simon
Bunch of useful links to get you started:
You can read more about bio-hacking at: https://blog.bulletproof.com/beginners-guide-to-biohacking-101/ Brain & Memory Hacking: Jim Qwik – https://www.youtube.com/watch?v=iAo0pYOmnKE Bulletproof Podcast: https://blog.bulletproof.com/category/podcasts/ Ben Greenfield Podcast: https://bengreenfieldfitness.com/podcast/ Introduction to nootropics: https://www.reddit.com/r/Nootropics/wiki/beginners Self-hacked: https://www.selfhacked.com/start-here/ Get genetic testing: www.23andme.com Put your DNA through this software to find out genetic flaws: https://www.foundmyfitness.com/genetics List of sites to input your DNA information: https://www.xcode.life/23andme-raw-data/23andme-raw-data-analysis-interpretation/ Dr Amun Ra Longevity Diet Protocol (very deep down the rabbit hole): https://www.youtube.com/watch?v=dR1FCJS8DoM
