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ISSUE 14 | HAVE YOU GOT THE MINERALS?

This months blog covers iron deficiency, who’s most susceptible and how to improve this. Iron deficiency can cause many issues such as extreme fatigue, weakness, pale skin, cold hands and feet, brittle nails and more. 

Iron's used in energy metabolism and oxygen transport, its found mostly in red blood cells. 

There are two types of iron;

1. Heme Iron - which is found in fish and meat

2. Non-Heme Iron - mostly found in plants but also eggs, milk, and other dairy products.

IF YOU FALL INTO 1 OF THESE 3 CATEGORIES YOU MAY BE IRON DEFICIENT!

1. Females can have more significant deficiencies than men due to the menstrual cycle.

2. Vegetarians can have issues getting in enough iron because they're not eating meat and the body absorbs less of the iron that you get from plants than from animal protein.

3. Endurance athlete’s or someone who trains at a high intensity several days a week this may affect you also. As iron gets depleted through longer and intensive training sessions due to excessive sweating and increased red blood cell production.

How to prevent this?

Daily recommendations, for men is 8mg and women 18mg for those aged 19 to 50 years old. 

It's always best to meet our daily nutrient requirements through the food. So we’ve listed a few foods high in iron which you can include in your lifestyle.

Beef, Spinach, Dark Chocolate (above 70% cacao), Cashew nuts, Oysters, Lentils, Tofu. 

ISSUE 13 | RELIEVE LOWER BACK PAIN

Many of our daily habits create stiffness in our hips which more often than not leads to lower back pain. 

A reason for this is due to a large amount of time spent sitting down. Sitting creates increased tightness through the glutes. Many of us spend long periods of time sitting at a desk, driving, eating, travelling aboard, watching tv to name a few occasions. 

So here are our top 3 TIPS to loosening up those tight areas.

1. GLUTE SMASH 

Position a lacrosse ball in side of your hip in the gluteus region. Place your forearm on the floor. Place your foot onto your supporting knee. Then have ‘fun’ finding some trigger points. Trigger points are the areas you feel are most painful. Hold on each point for 30 seconds then find another. 

Aim to do this for 2 minutes per side.

2. HIP EXTERNAL ROTATION WITH FLEXION

Place your right leg on top of a higher surface, such as a bench, box, sofa or bed. Put your left hand on your foot to keep it in place. Then to increase the stretch place your right hand on the knee and push it towards the surface.

Aim to do this for 1 minute on each leg.

3. EXECUTIVE HIP WORKAROUND

Place your ankle over your knee. Wrap your arms around your leg and cradle your knee to your chest. Focus at turning and trying to look directly behind you. 

Aim to do this for 30 seconds per side.

ISSUE 12 | TRACKING = CONSISTENCY. CONSISTENCY = RESULTS

In last months issue of ComplexLiving we discussed the reasons we feel ‘Diet Plans’ are not a long term sustainable way of staying lean. This month we will discuss our favourite approach and why it is more effective.

Firstly, we need to emphasise how important ENERGY BALANCE is. (Calories IN vs calories OUT)

The image below outlines the order of importance when considering fat loss. Far too many people spend too much time focusing on the smaller things such as miracle pills and shakes (Supplements) or not eating carbohydrates after 6pm (Nutrient Timings), when the base of the pyramid needs to be addressed first. By fixing the ‘Energy Balance’ FIRST you will immediately aid fat loss. Our favourite method for managing this is simply food tracking. 

Read below our 3 top reasons to track your food. 

Eric Helms, www.muscleandstrengthpyramids.com

3 BENEFITS OF TRACKING YOUR FOOD

1. CONSISTENTLY HITTING CALORIE GOALS

Energy balance is vital to obtaining your goal, but it is as important as CONSISTENCY. Using apps such as ‘Myfitnesspal’ will help you to stay accountable and ensure you stay within your calorie / micro and macro nutrient targets for the week. 

2. BETTER UNDERSTANDING OF FOOD

With so many mixed messages its no surprise that so many people have lost the concept of knowing what nutritional value foods bring. Tracking your food will give you instant feedback so you can see what you’re really putting in to your body. People who first start tracking are often surprised that ‘healthy’ foods which they can often over indulge in are also very calorific. An example of this are foods high in fat. They have incredible nutritional qualities but can also have a high calorie count. Such as a handful of walnuts (30g) equals to 210kcal. A female on a fat loss plan of 1,500kcal would have taken a big chunk of her daily calories due to a small snack.

3. FLEXIBLE EATING / KEEPING A SOCIAL LIFE

Another reason we love tracking is because it allows flexibility. It means you can still eat out and attend social events. You may just have to deal with having a smaller portion size though! Unlike  when following a diet plan which doesn’t allow for any flexibility. Tracking calories just means you have to plan your day slightly more carefully. If your goal is fat loss, we prefer eating out to be kept to 1 - 2 times per week, as there can be hidden calories in foods not prepared by you such as cooking oils and sauces.

ISSUE 11 | WHY MEAL PLANS ARE A THING OF THE PAST

More often than not when working with a new clients we’re asked if we can create a ‘DIET PLAN’ for that person. We are asked to create a complete plan of specifically what to eat and at what time every single day.We believe this is a sure way to set someone up for failure and here are our top three reasons why this is an unlikely way to obtain your goal.

1. A DIET PLAN DOESN'T TEACH YOU ANYTHING ABOUT FOOD / NUTRITION 

Following a meal plan only teaches you what foods to eat at certain times of the day. It doesn’t teach you the nutritional values of different food groups.

2. DIET PLANS SELL BECAUSE THEY ARE USUALLY FOR A PERIOD OF TIME. WHAT DO YOU DO WHEN THAT TIMEFRAME IS UP?

Firstly it’s very unlikely that a ‘Diet Plan’ will be sustainable the the rest of your life. Often when someone starts a one of these plans they manage to lose the weight/ close to the weight intended. However, once the goal is reached they then go back to there previous eating habits as following a plan has given them no grasp of the REASONS behind those nutritional choices. It’s estimated that around 80% of people who ‘diet’ and lose 10% body fat end up regaining their prior weight or even worse, gaining MORE!

3. NO SOCAIL LIFE

Another huge problem faced with a set food plan is what to do when eating out? The food your meal plan is telling you you need may not be served at the restaurant your friends have picked. Which leads to two options. You may find yourself not eating, which isn’t healthy mentally to not be able to enjoy a meal with friends. OR you decide to break your diet which tends to lead to a uncontrollable amount of calories consumed. 

We’re not suggesting that meal plans don’t work. In fact IF they are followed strictly for a desired period of time, amazing results can be accomplished. However over the past 10 years (the combined time in which both myself and Amanda have been coaching) we haven’t had a client stick to a ‘diet plan’ for long enough to get the results they want. This can also cause an unhealthy relationship with food as we can tend to think foods not on the food plan as so called ‘BAD FOODS’. 

Our objective is; "To lead and inspire our clients to achieve their fitness goals and deliver long term results.” If we want to deliver long term results, then it’s more important we teach our clients better lifestyle habits.

NEXT MONTH WE WILL COVER WHAT WE FEEL IS A BETTER WAY TO GETTING LONG TERM SUSTAINABLE RESULTS.

ISSUE 10 | THE TRUTH ABOUT SWEETENERS

Rumour has it that if certain food or drink have sweeteners in them, then they're far worse for you than the high calorie / high sugar version of that same product. That they cause cancer, weight gain, spike insulin and increase the risk of many more things….

Is this true?

Well, in 2005 a study found more lymphomas and leukaemia in rats when fed high doses of aspartame. The media then suggested aspartame causes cancer which lead many of us to believe products such as diet / zero drinks were bad for you. 

HOWEVER, the study used such high dosages of aspartame it would be the equivalent to the average male weighing 80kg consuming over 2000+ cans of diet coke per day!!! If you consume that much of anything you’re going to be in trouble.

In 2006 the National Cancer Institute looked at the cancer rate in over 500,000 older adults. They found participants drinking beverages containing aspartame didn’t have an increased risk of lymphomas, leukemias, or brain tumours compared to those who didn’t drink them.

Both the Cancer Research UK and the US National Cancer Institute have said sweeteners don't cause cancer. The links to both of these sites are listed below if you’d like to read more.

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet

https://www.nhs.uk/live-well/eat-well/are-sweeteners-safe/

Does Aspartame ‘Spike Insulin’

Researchers concluded: “Aspartame ingested at 2 doses per day  for 12 wk had no effect on glycemia, appetite, or body weight among healthy, lean adults. The data does not support the view that aspartame is problematic for the management of glycemia, appetite, or body weight.” 

https://www.ncbi.nlm.nih.gov/pubmed/29659969

Do sweeteners cause weight gain?

Another study gathered 41 overweight men and women who were split into two groups. 

Group 1: Sucrose (table sugar) / Group 2: Aspartame supplement (sweetner)

Which group saw negative changes? Thats correct, Group 1. They had increases in energy intake, body weight, fat mass and blood pressure. Meanwhile “these effects were not observed in a similar group of subjects who consumes artificial sweeters.”

https://www.ncbi.nlm.nih.gov/pubmed/12324283

Take Home Message

We’re not suggesting that you start to consume obscene amounts of artificial sweeteners on a daily basis. However, no research currently can show the harmful effects which many of us have been lead to believe. We feel it’s far worse for your health to be overweight or consistently over indulging in unnecessary calories. So if that means you have a Coke Zero or Protein Bar to prevent you binging… Well Enjoy.

ISSUE 9 | JUST MOVE MORE!

Happy New Year to you all! In this months issue of ComplexLiving we want you to just move more and here’s why.

As the new year starts you’ll find your average person decides they want to go ALL OUT giving themselves an unachievable task in an unrealistic timeframe. This person will then realise how difficult the training involved may be, binge because their new diet is so bland, and before you  know it they’re right back at square one. They simply run before they can walk. So on that point, this month we just want you to focus on the latter. WALK MORE!

Start by increasing your NEAT

Non-Exercise Activity Thermogenesis, (NEAT) is the energy expended for everything we do that isn't sleeping, eating, or exercise. Such as walking, shopping, cooking, cleaning, fidgeting, and maintaining posture. Because of the wide variety of activities NEAT encompasses, it can be hard to define. However, it’s extremely significant and can make up anywhere from 15-50% of your Total Energy Expenditure (TEE).

But why doe ‘SHE/ HE’ eat so much and doesn’t put on weight?

Something we’ve heard many times before. The ones that seem to get away with eating so much food but always stay in shape! These are likely to be way more active in their daily lives. They’re not just blessed with an incredible metabolism that burns through everything they eat! 

Track your steps

The way we can measure NEAT is through tracking our daily step count. When adding a step target to your routine, the first thing to do is check what you've been averaging on a daily basis beforehand. This can be done using a FitBit, Apple Watch OR most smart phones. Typically, most people average between 3000-5000 steps a day when they're not aware of it!

The American Council of Exercise says that, on average, 10,000 steps equals about 5 miles, a distance in which you'll burn approximately 500 calories. If you take 10,000 steps every day, that translates to a total of approximately 3,500 calories burned in a week, the number of calories in 1lb of fat.

How to help you achieve 10,000 steps per day 

• Take the stairs instead of the lift.

• Take phone calls while walking.

• Get off a few stops earlier on your commute.

• During your breaks at work, go for a walk.

• Go for a walk in the evening with your partner instead of watching TV.

• Complete any house chores you’ve been putting off.

ISSUE 8 | OUR TOP 2 TIPS TO STOP YOU PUTTING ON FAT DURING THE CHRISTMAS BREAK!

In this months issue of ComplexLiving we want to help you enjoy your Christmas break without taking 10 steps backwards. We want you starting 2019 on the right foot!

Now as we’ve highlighted before, the most important part of becoming leaner is calories in vs calories out. So the goal for most of us over this festive period isn’t to get leaner but to at least minimise damage as much as possible.

Our purpose with this post isn’t to necessarily make you avoid all your favourite foods, but more so to prevent you consistently OVER indulging. We want you to enjoy your food, BUT within reason.

1. MOVE BEFORE EATING

Doing some form of activity on days which are heavily going to be based around food will be the key to preventing you piling on the pounds. 4 minutes of high intense activity will do the trick. You could use the Tabata Method which was discussed in ISSUE 6 of ComplexLiving. If you’d rather avoid getting hot and sweaty before a meal with friends or family then a low intensity brisk 15 minute walk will do the job too! 

BUT WHY?

- It drastically decreases boredom and psychological eating.

- Doing something physical will also help you get your mind off of that perceived craving. At the end of your short high intensity exercise or power walk, you might find that you don't really fancy eating. If you're used to eating to relieve boredom, you might find that movement does a better job than food.

- Being physically active can help decrease hunger as it decreases blood flow to the digestive system and increasing it toward the working muscles. This could decrease the size of what you eat because you may find yourself feeling more easily satiated.

- Even a short burst of activity can increase insulin sensitivity. If you're more insulin sensitive due to the Tabata Circuit, then your nutrients will favour muscle scores instead of fat cells.

- It can make you produce adrenaline, which blunts hunger. If you're going for the higher intensity route, the adrenaline increase will reduce hunger, which will help you eat less.

2. DRINK A PROTEIN SHAKE BEFORE A BIG MEAL

The advantage of high protein diets is partly due to its higher rate of thermogenesis. This meaning it costs your body calories to break it down. 

Research shows high protein diets satisfy us for longer therefore reducing hunger. Consuming a protein shake prior to a meal will help keep you satisfied. If you are "free-eating" (no planned portions) the pre-meal shake will at least prevent unnecessary splurges.

Have the shake before the meal or it will defeat the purpose of this. You're not using it merely for additional protein, but as a way to reduce subsequent food intake.

We suggest one scoop of protein powder mixed with any type of milk (dairy, almond milk, oat milk). You want to ensure the shake is thick which will help create a fuller and more content feeling.

ISSUE 7 | TAKE THE CHILL OUT OF WINTER WITH THIS RECOVERY METHOD

This months issue of ComplexLiving couldn’t have come at a better time. As the temperature drops outside, we’re going to take a look at what sauna therapy could do for you.

Following the brand mantra we try our best to make the complex, simple. 

So here are our THREE reasons why you should start incorporating visits to the sauna around your training.

1. RECOVERY

Sauna therapy is found to be effective at lessening the pain experienced after training known as delayed onset muscle soreness (aka DOMS). Many of the benefits are immediate and probably due to tissues made of collagen, like tendons and fascia, become more flexible when exposed to increased temperatures. This also improves blood flow, therefore delivering more nutrients to areas that need them for recovery.

2. IMPROVES GROWTH HORMONE

Increases of growth hormone (IGF-1) has been seen with sauna therapy. IGF-1 is a vital hormone for recovery. One study found a 142% increase in IGF-1 during sauna use. Another study found a five-fold increase in the growth hormone with two 15 minute sessions at a very hot 212 degrees. An increase of IGF-1, promotes muscle growth which also improves insulin sensitivity. Both of these hormones lead to increased muscle mass and reduces body fat.

3. HEAT SHOCK PROTEINS

Heat shock proteins are found in most cells. They play a vital role in “protein folding,” which helps maintain protein structure. During a sauna, your body releases massive amounts of heat shock proteins (HSPs). These HSPs help prevent oxidative stress (a cause of muscle breakdown). The HSPs released during exposure to heat have also been shown to repair damaged proteins that, otherwise, would likely be destroyed by the body.

High levels of healthy HSP can be a sign of longevity, disease protection and healthy skeletal muscles.

How To Use The HEAT?

Quick visits ranging from 15 - 30 minutes are optimal. This practice is called intermittent hyperthermia. 2 - 3 times per week would show positives results.

ISSUE 6 | INCREASE YOUR FITNESS, FASTER!

This month we are going to discuss a training method that will get you back to your best. This is one of our favourite methods to increase your fitness levels, one which takes hardly any time at all. In fact, it only takes 4 minutes.

Tabata training was discovered by Japanese Scienist Dr. Izumi Tabata and a team of researchers from the national sport institute Tokyo, Japan. Their research showed that this style of high intensity training had a huge impact on athletic performance; in only 6 weeks results showed a 14% increase in aerobic capacity and an enormous 28% in anaerobic performance. 

This style of training burns a lot of calories and provides improvements in the glucose metabolism, acting as an excellent catalyst for fat burning! The Excess Post-Exercise Oxygen Consumption (EPOC) effect is off the charts!

How’s it done?

Tabata training should be done using one exercise where you can create a lot of effort in a short space of time. Good exercises to use would include battle rope slams, medicine ball slams, kettlebell swings, watt bike and deadmill sprints. Or you can choose something similar.

Using a 20 / 10 work to rest ratio, you’ll select your exercise to go ALL out for 20 seconds. Once you’re done, rest for 10 seconds before repeating a further 7 times (8 rounds in total).

ISSUE 5 | DOES WATER HELP YOU BURN FAT?

Firstly, a question we seem to hear a lot must be answered

Whenever I eat one bad thing when I’m out I put on half a stone. Have you ever said these words or heard someone else say this?

Any drastic changes in bodyweight will be accounted for due to fluctuations in how your body retains water. So, although it can be motivating at times if you’ve had a sudden drop in bodyweight this can also have a negative effect when weight increases sporadically.

When reducing body fat we may also lose fluids. So those 5lb you may have lost after 2 weeks could be 3lb fat and 2lb of water. Then you go out for one meal and your weight increases 2lb although you ate healthily.....

Why?

This is because restaurants coat their foods with salt (sodium) so it holds more favour. Sodium is a very important micronutrient for many reasons, one being it helps us retain water which keeps our nourished cells hydrated. Psychologically this could send someone into a downward spiral. Our suggestion is not to weight yourself the day after a meal and to wait a day or two.

How can water help you lose body fat?

Water is essential for cellular homeostasis and life without it can simply only last a matter of days. In fact, a females body consists of 50-55% water and a males 60%. Although water itself doesn’t cause you to ‘burn body fat’ many of its functions help towards this. 

3 REASONS WHY WATER HELPS US GET LEANER

1. CELL FUNCTIONS

It is responsible for absorbing and transporting all but four vitamins, storing carbohydrate in your liver and muscle tissue, aiding digestion, transporting and removing waste products in the blood, keeping your immune system functioning properly, and so much more. Without optimal water levels arguably every function of your body would be negatively affected in some way. In this case, metabolising fat.

2. DRINK MORE, EAT LESS

As I’m sure many of you have heard, we can confuse hunger with thirst. One study highlighted middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that did not drink more water!

Another study also showed that drinking water before breakfast reduced the amount of calories consumed during the meal by 13%.

3. IMPROVE PERFORMANCE

Hydration also has a huge impact to both cognitive and physical performance. 

Being only 2% dehydrated can have a reduction is blood flow volume, decreased sweat rate, increased body temperature and use of glycogen. This can affect performance by 10-30% and if we can’t perform your workout will reduce in intensity therefore having a negative affect to your desired goal.

ISSUE 4 | BENEFITS OF COFFEE AND HOW IT MAY HELP YOU

Coffee has over 1,000 biologically active compounds and one thing seems for certain, the more you drink, the better off you are. 

Research shows 3 - 4 cups of coffee a day of regular or decaf shows positive affects towards liver cancers, fatty livers, alcoholic liver disease, heart disease, stroke, depression, Alzheimer's, and Parkinson’s.

The New England Journal of Medicine highlighted in 2012 that a mortality study of 400,000 people had between 6 and 16 percent fewer deaths when consuming coffee on a regular basis. 

Now if this isn’t enough for you to see some of the benefits behind coffee, it also has another important side effect due to its high levels of caffeine… fat loss!

THATS RIGHT, COFFEE'S GREAT FOR FAT LOSS.

Caffeine has several beneficial effects. It is not just a powerful stimulant, it is also a fat burner. When ingested, caffeine causes adrenaline and dopamine to be released, which improves mood, induces euphoria, and increases excitability. All considerable tools to ensuring you have a great workout.

One distinct affect caffeine has, is that it contributes to a fat burning process. As the consumption of caffeine has a thermogenic effect, which means it increases heat production. Prolonged consumption of caffeine also has a lipolytic effect, which means caffeine causes triglycerides to release fatty acids, which can then be used for fuel by the body!

When should I avoid coffee?

Along with all the positives we’ve highlighted, there’s also times in which coffee won’t be favourable. Drinking coffee after a tough workout is a big mistake when it comes to recovery. As you workout, cortisol (stress hormone) is released to deal with the stress of the workout. This is a normal process during training. This puts your body in a catabolic state. As soon as you finish a training session, the priority is to lower cortisol levels so you can optimise recovery.  Remember how you drink coffee in the morning for that pick me up… Well as you drink your coffee, the adrenals produce cortisol. Cortisol is a stimulating hormone but it's a catabolic hormone too. In times of stress, cortisol is our friend. It puts your body in that fight or flight state. Cortisol is the hormone that breaks down protein for energy, ideal before a heavy leg session. But when you drink coffee post training, you may prolong the catabolic state.

ISSUE 3 | TOP 5 TRAINERS FOR EVERY WORKOUT

Are you wearing the correct footwear when you train? Or do you (like most people) choose style over practicality? Often this leads to so many people turning up to the gym in lifestyle or running shoes to train and lift heavy weights in. 

Running shoes are designed for running; and are always designed with forward motion in mind. You can get everything from a long distance running shoe, to a track shoe to a marathon shoe and even ones that are designer to make you 4% faster. None of these have been designed to take the impact of heavy weightlifting, or to support and stabilise your foot during a HIIT session. 

As for the lifestyle shoe, they have been designed to look good. That is all. 

What if you could combine the two and turn up to the gym in the latest style but with the most technical support for YOUR workout? 

Much like the running shoe category, there is a huge selection when it comes to training shoes. TRAINING SHOES are designed to support a range of movement from lateral side to side movement to jumping and then there are those for heavy lifting. Wearing the correct shoes for the correct activity will PREVENT INJURY, CORRECT FORM and IMPROVE PERFORMANCE. 

With so many options we are going to look at our TOP 5 suggestions when it comes to STYLE and FUNCTION.

BEST FOR RUNNING | NIKE PEGASUS 35 (UNISEX)

As stated on the Nike website; this trainer as been designed for runners at all levels. So if you enjoy running as part of your training programme then this shoe is a fantastic choice. For the first time ever Nike have incorporated a full-length unit of Zoom Air technology throughout the shoe which delivers a springy, responsive feel and aids the natural movement from heel to toe. 

Not only does it look slick but it is also incredibly comfortable so is also a great choice of footwear for evening road walks and just getting those steps in!

Available HERE

BEST FOR TOTAL BODY CIRCUIT & THE GYM | NIKE FREE TR8 (FOR HER) 

The Nike Free TR8 Women’s Training shoe should be the very least you own as  training footwear. “It has a stronger heel than ever before, plus extra cushioning that hugs and contains your foot. The sole is still unbelievably flexible, offering a natural, lightweight feel and lateral support through every rep.” Meaning this shoe is great for your total body gym session. 

From a lifestyle perspective this shoe is really comfortable and unlike other training shoes it can be worn throughout the day or during a commute meaning one less pair of shoes to carry around! 

Available HERE

BEST FOR TOTAL BODY CIRCUIT & THE GYM | NIKE METCON DSX FLYKNIT 2 (FOR HIM) 

The Metcon DSX Flyknit 2 is highlighted for it’s precision, durability and support. This is absolutely our all rounder and staple trainer of choice for anyone looking to maximise potential during a session and generally feel supported. 

This trainer provides a strong, stable base, flexible support and lightweight durability for a wide range of training activities ranging from reverse sled drags to heavy overhead pressing. The Flyknit is both slick in appearance and breathable during performance.

Available HERE

BEST FOR CROSS TRAINING & WEIGHTLIFTING | NIKE METCON 4 (UNISEX)

The Metcon 4 comes is a style for her and for him. These are great shoes for switching between movements such as deadlifts, squats and walking lunges. “The drop-in midsole is firmer in the heel and softer in the forefoot, which provides stability for lifting and flexible cushioning for sprints and short runs” - meaning no excuses during our monthly challenge!  “The Metcon 4 provides a strong, stable base, flexible support and extreme durability for a wide range of training activities. A new textured mesh makes it stronger, lighter and more durable than any Metcon—ever.”

Available HERE

BEST FOR OLYMPIC LIFTING | NIKE ROMALEOS 3 (UNISEX)

In case you’re interested in Olympic lifting or are looking to incorporate this in to your training, this weightlifting shoe is one to invest in to give you the correct support. This shoe features both flywire cables as well as a mid sole strap to really lock your feet in place for an intense weightlifting session. 

The slanted heel is perfect for all types of squatting as it improves ankle mobility. This means you will be able to get deeper in to your squat and will naturally maintain your upright position. This particular shoe comes with interchangeable insoles to provide soft or firm support depending on the needs of your programme.

Available HERE

ISSUE 2 | SLEEP

Sleep is something many people believe they can minimise or sacrifice in order to juggle between work, family and social life. However, research now shows the vast health risks which are associated with sleep deprivation and also the many positives to getting a restful night.

WHY THIS MATTERS TO YOU

If your reading this its quite likely that you want to improve your health along with your body composition. So here are some cold truths!

Why is sleep deprivation fatal? 

It’s primarily because sleep deprivation is very similar to speeding up the process of dying of old age. In fact Dr Walker, director of Neuroscience and Psychology at University of California, states that an adult sleeping only 6.75 hours a night would be predicted to live only to their early 60s without medical intervention. 

There are two primary reasons for this: 

1. Your brain cleans up cellular rubbish when you sleep;

2. Your body repairs itself while you sleep.

If this re organisation isn’t allowed to occur, then your mind simply becomes a chaotic storehouse for cellular rubbish, and you literally run out of space to store new memories. Once this happens, it affects nearly all functions of your body that are governed by your central nervous system, and your body begins to malfunction. 

These typically develop to: 

• Decline in immune function

• Increase in cortisol and other stress hormones

• Imbalances in appetite and blood sugar regulating hormones

• Increased levels of inflammatory hormones

• The higher your probability of getting Alzheimers

• Physical exhaustion can increase 10-30%

HOW CAN SLEEP HELP YOU?

During nighttime sleep, you experience an increase in growth hormone and testosterone – two crucial muscle repairing hormones. These both play a big role whether your trying to lose BODY FAT or GAIN MUSCLE.

One study describes these nighttime hormonal surges as playing a “crucial role in consolidating and enhancing waking experience”. And it’s why you feel so damn good after a solid night of sleep. It’s also why your body can take 2-3 times longer to repair and recovery from physical exercise when you’re not sleeping. 

Not only do your muscles get a chance to fully repair and recover when you’re sleeping, but the same can be said for the restoration of your adrenal glands, the detoxification of your body by your liver, and the rebuilding of your immune system.

Sleep helps regulates insulin; which we discussed the benefit to how this impacts fat loss in our last blog post which can be found here (Scroll below to ISSUE 1 | INSULIN SENSITIVITY: THE KEY TO FAT LOSS)  

Appetite, weight and food consumption are all regulated by sleep. Studies have shown lack of sleep can make you eat 300-550kcal more per day. Furthermore observations of people who are sleep deprived tend to eat more high sugar and high carb foods. So ensuring you get you don’t neglect your sleep will also stop you overindulging junk food.

HOW MUCH SLEEP DO YOU NEED?

Well, the US National Sleep Foundation recommend 7 - 9 hours for an adult. 

Fewer than 7 hours shows decreased alertness and increases risks of chronic disease. Now quality of sleep can be just as important if not more than quantity. Its important to maximise our sleeping cycle that we go through the four stages of sleep. The two most important stages of sleep are the final two stages ‘slow wave sleep’ and ‘REM sleep’. 

4 TIPS TO IMPROVE & MAXIMISE THE QUALITY OF YOUR SLEEP

1. Dark room and avoid light

A dark room is key to producing melatonin. Phones, screens, blue light etc trick the brain into thinking its day time and shut off melatonin production

• Reading on a tablet 1 hour before bed shifts your melatonin production 3 hours later!

• No screens 1 hour before bed

• Blackout shades OR

• Try wearing an eye mask

2. Reduce your bodies core temperature

To successfully initiate sleep, your core temperature needs to drop about 1C.

This can be done in two ways - 

• Firstly reducing your bedrooms temperature will help create an environment that will sustain REM sleep during the night. Studies have also shown sleeping with less clothing will also have a positive impact.

• Another hack if a cold room isn’t for you, then try to have a hot bath an hour before bed. This aids sleep not because it makes you warm, but because your dilated blood vessels radiate inner heat, and your core body temperature drops.

3. Magnesium

Magnesium has a calming effect on your body’s nervous system and relaxes the muscles, which in turn will help you to fall asleep easier. A deficiency of magnesium is also sometimes responsible for the nervousness that prevents sleep as well as restless legs syndrome. Magnesium may also improve the length and quality of slow wave sleep. It has been labelled “The most powerful relaxation mineral available” by experts such as Dr Mark Hyman.

4. Create a Sleep Routine

Go to bed at the same time every night and wake up at a similar time every day. Dispel this notion that you can play catch up on the weekend. Not allowing yourself to have late lay in on the weekends can have a huge impact to improving your sleep. 

This is due to the body’s circadian rhythm which acts as an inner clock. Waking up later on weekend can naturally push the circadian rhythm out of sync which has the knock effect of you not feeling tired on a Sunday night and therefore sleeping badly that night. This in turn can force you to start Monday morning feeling tired and sluggish which in turn has a knock on to the beginning of your week. 

I hope this has given you a good insight into why a good nights kip is so vitally important for your mental and physical wellbeing. We’d love to hear if you have noticed a difference since becoming more aware of your sleep routine so feel free to contact us here and tell us your sleep story!