Oysters are saltwater bivalve mollusks that live in marine habitats such as bays and oceans. Mostly known for their reported aphrodisiac qualities, these mollusks have a lot to offer in terms of health benefits.
They are an excellent source of protein, healthy omega-3 fatty acids, vitamins and minerals all critical to optimal human performance.
Why it’s a superfood?
Excellent source of protein, vitamin B12, zinc and selenium;
Good source of copper, iron and manganese;
Contains omega-3 fatty acids.
Oysters offer an outstanding nutritional profile which is only really rivalled by organ meats. Extremely high in a variety of important nutrients and low in total calories, oysters are an incredibly nutrient dense food source.
Are oysters an aphrodisiac? The question of whether or not raw oysters can cause sexual arousal has long been debated. Unfortunately, there is actually very little evidence to suggest this is the case.
That being said, why have oysters been so long associated as an aphrodisiac? Most likely because oysters are an excellent source of zinc, a mineral critical sexual health.
Oysters also contain varying levels of dopamine, a neurotransmitter that stimulates the ‘arousal’ centre in the brain (including sexual arousal). This mechanism could potentially take effect immediately, giving you a psychological edge and boost sexual arousal and performance.
Whilst the evidence may not support improved sexual health, it will provide many nutrients that will improve overall health and performance.
Making the most of oysters
Oysters can be eaten either raw or cooked. To note, there is a small concern for bacterial infection. Oysters occasionally contain a species of bacteria called Vibrio vulnificus, which can more dangerous than salmonella in susceptible people with compromised immune function.
If you have any concern, steaming or boiling are both popular methods which kill off any harmful bacteria and will not cause any loss of nutrition.
So another year has gone by and I’m another year older. Here is a current update on my training, nutrition and other key happenings in life. If you’re interested, links to my previous annual updates can be found here: 36-ish and 37-ish.
Context and Goals
38-year-old. 180cm. 74kg.
I want to be fit enough, fast enough and strong enough to get through the daily challenges of life. With continued learning and adaptation, living healthy and well into old age.
Oh, and add a little more lean muscle too.
Once again, the caveat is that this is what has worked for me so far…
What do I eat? You could call it some sort of ancestral or paleo type diet, but it’s basically a whole foods diet. It’s evolved over the years and I have reintroduced certain foods into the daily rotation like butter, cheese and the occasional slice of sourdough bread at breakfast.
For the most part, I just try to reduce or eliminate highly processed fast foods, crappy vegetable oils and added sugars as much as practicable.
On most days I’ll eat 2 meals with a snack, with at least 5 or 6 hours between meals, which allows the digestive system to have adequate time to do its job and metabolise nutrients to properly fuel the body.
As a general rule, my macronutrient breakdown would average out to be in the ballpark of:
40-50% fats and oils;
More recently, I have been trying to add more carbohydrate into my diet to help facilitate lean muscle growth.
It’s definitely not keto which has become quite popular these days, but it’s still a fairly low carbohydrate diet and I would definitely be cycling in and out of ketosis on a weekly basis. I’ve done some occasional ketone testing and usually score between 0.5 to 0.8 mmol/L, which is considered nutritional ketosis. If you’re within this range you’re generally thought to be metabolically healthy, meaning that you’re able to switch between glucose (sugar) and ketones (a byproduct from the breakdown of fatty acids) as an energy source efficiently.
What does this actually look like on a plate? Well… quality sources of protein first, such as pasture raised beef, chicken, pork or some sustainably sourced fish. Then, a variety of leafy greens and root vegetables, and finally some good fats like avocado, butter, ghee, coconut or olive oil. Add some cheese like Gouda or Provolone to close out the meal and you’re done.
I eat plenty of eggs, bone broths and fermented foods, like kimchi and yoghurt. I drink a lot of mineral water and my coffee is almost always black. A glass of red wine, specifically a pinot noir or a classic gin martini is always welcome to round out the weekend.
I normally train in a fasted state, or after a cup of black coffee with some MCT oil. During periods of more intense training, I’ll have a serve of WPC prior to my workout, in order to help prevent the breakdown of lean muscle.
Contrary to what a lot of people think is best practice for weight management, most of my calories are usually consumed in the final meal of the day. I find that eating meals higher in carbohydrates at the end of the day allows me to replenish depleted glycogen stores, and preparing my body to train early the following day. I also have more time available in the evening to get creative and prepare larger meals.
This has worked well for me for the last 12-18 months, I’ve been able to maintain my weight and body composition easily and have had fairly consistent energy levels throughout the day.
I’ll stress this again, this has worked well for me.
Adding some additional weight to this argument is that I’m human, and I’m more likely to be sharing a meal in the evening after work with friends or family. This was the case until recently. The global COVID-19 outbreak and subsequent societal lockdowns have greatly restricted what individuals or groups of people are able to do in public. But more on that later…
Intermittent fasting and time-restricted feeding. There is a difference. As mentioned earlier, I generally eat two main meals per day. One meal post workout and one at the end of the day. I would argue that this is called time-restricted feeding, with all meals being consumed within a predetermined window of time, for example between 12pm and 8pm on a regular basis.
Intermittent fasting is exactly that. Intermittent, meaning occasional. Humans have evolved over time to thrive through seasonal periods of both excess and limited food availabilities. This is why the body can switch and use both ketones and glucose as an effective energy source.
How do I fast? Depending on the day, lets say a typical day where I do a strength workout, I might only have a 10-12 hour overnight fast while on other days I can stretch it out to 16-18 hours with ease. Occasionally on a low tempo day, I would dabble in a longer fast of up to 24-32 hours. This wasn’t very regular, Maybe only 3 or 4 times over the last 12 months.
Eating out. It’s 2020 and eating out is a part of modern life. Well it was until recently. The global COVID-19 outbreak has placed the community on lockdown which has greatly restricted people from eating out. In fact, eating out is dead, for now. A lot of restaurants have had to resort to takeout or delivery options just to continue daily operations. Many places have closed indefinitely. Hopefully in the near future some restaurants will be able to reopen, even if it means limiting the amount of customers dining at any given time.
Lucky I know a little bit about nutrition and how to cook.
I don’t take a lot of supplements on a daily basis. I try to get all of my nutrient requirements through diet alone, with the addition of some Cod Liver Oil during the winter months to boost vitamins A and D, which among things, support optimal immune system function.
As mentioned earlier, my pre-workout is typically a cup of black coffee with some MCT oil, and I’ll occasionally use a whey protein powder pre or post workout.
Magnesium. This is probably one of the most important supplements for me. Mostly taken post workout in the warmer months or in the evenings prior to sleep. Magnesium is vitally important to over 300 biological functions in the body and these days it’s not that easy to get enough from diet alone. Add in some intense training or some elevated stress or workloads, and your requirement increases.
Additionally, over the last 12 months I have added Olive Leaf Extract during the standard cold and flu season to help strengthen the immune system.
Strength and conditioning. During the last 12 months I’ve focused on two training protocols. The first being mostly completing the bigger compound lifts first, then finish up with some accessory exercises and a finisher.
That means, deadlifts, power cleans, weighted pull-ups, horizontal and vertical presses. Followed by some accessory work like push-ups, dips, cable rows, split squats and ab rollouts.
Sets and repetitions will vary from workout to workout, but generally I’ll aim for about 12-20 repetitions in total for each movement. How many sets it takes reach that total will depend on how I’m feeling on the day.
My other strength and conditioning focus has been the kettlebell lifts. These can be more dynamic and can develop strength and conditioning when implemented in circuit style training. I’ve found that I can get a higher volume in lifts during my kettlebell training phases, not to mention a good sweat.
Heavy Turkish getups (up to 50kg), farmers carries and high volume kettlebell swings have also featured consistently in my programming.
These three exercises are so good for you that you could almost base your entire strength and conditioning program around them and you’re likely to see consistent progression throughout the year.
Really simple. But simple works. I can also finish most workouts in about 30 or 40 minutes.
I’m not breaking any strength records, but I’m tracking pretty good for a guy who is nearly 40 years old. I’m athletic, generally in good health and rarely injured, meaning that I have the ability to be consistent. This allows me to be active just about any day that I choose, which is most.
Running. It’s been mostly interval work and 5km racing. Occasionally, I’ll run longer distances out to about 8km. For the most part however, it’s just the shorter, more intense runs that I feel the most benefit from.
In the last twelve months I have competed in the following events:
Mothers Day Classic, 4k (18:22min) (11th in category)
Run Melbourne, 5.2k (22:40min) (18th in category)
Melbourne Marathon, 5k (21:23min) (3rd in category)
Portsea Twilight, 4k (DNS)
I suffered severe muscular spasms in my back several days prior to the Portsea Twilight 4k which forced me not to start the event. It was a bit of a setback, and it took several weeks to recover and resume training at lighter loads which caused me to miss some of the summer circuit before the COVID-19 restrictions suspended all races.
I also competed in five virtual races with the New York Road Runners (NYRR), where you track a run locally and upload it to a global leaderboard.
NYRR Global Running Day Virtual, 1.6k (6:55min)
NYRR World Championship Virtual, 5k (22:36min)
NYRR TCS NYC Marathon Virtual, 5k (22:31min)
NYRR Resolution Run Virtual, 5k (22:34min)
NYRR Virtual, 5k (21:44min)
Basketball. Last year I started playing basketball again. Both socially and competitively. It’s a sport I’ve played since I was 12 years old. The only time away from the sport was from 2006-2013, when my military career took priority and I was unable to commit to the sport due to the amount of time I was away from home.
I was fortunate enough to play for Victoria in 2019 Defence Force National Basketball Championship. It was extremely competitive level of basketball and a lot of fun. It had been a while since I had played at such a high level of sport.
With other quality offensive players on the team, I didn’t shoot or score in the volume that I am normally required to do when I’m on the court, but it was great to play a lot of effective minutes and contribute to the team, especially in some of the closer contests.
The Men’s title was won by New South Wales and the women’s title went to Queensland.
Overall, I’m having a lot of fun playing sport again. I just love competing. Each night I’m matching up against players half my age so it’s a good feeling to be competitive and even beat most of my opponents on a nightly basis.
Right now my training consists of three days of strength and conditioning combined with two or three days of running (mostly easy/mid level efforts and some sprint work). Each workout will last about 30 minutes.
On the days I haven’t run, I usually go for an evening walk around the river for about an hour. I’ve found it a great way to stay mobile, relax and keep up-to-date on listening to some informative podcasts.
COVID-19. With the government imposed community lockdowns in an attempt to “flatten the curve” during the global COVID-19 outbreak, I’ve had to make fairly significant changes to how I train. Firstly, the gyms are closed until further notice.
Personally, I feel that this has been a great opportunity to explore other areas of fitness. I’m fortunate enough to have spent the last 17 years in the military and have a solid understanding of “real” functional fitness. With gyms closed people have had to get creative with their workouts.
I have started to incorporate more circuit type workouts into my programming where I’ll run for 10 to 15 minutes, then conduct a series of bodyweight movements like push-ups, pull-ups, air-squats and mountain climbers then run the return leg.
Alternatively, I have a few training aids at home including some kettlebells, a sandbag, a sledgehammer, a deadball and an ab wheel that I can incorporate into home workouts.
Probably not too bad a set up for general fitness and conditioning training. Most strength based workouts are combining a variation of an overhead press with some pull-ups and goblet squats, then finishing with either high volume sledgehammering or swings.
Add in the occasional sprint workout, hike or loaded lift and carry and you’re set.
A final point. Doing something is better than doing nothing.
I’m living in Melbourne, Australia. It’s my fourth year at home and I’m loving it. Being around family and friends definitely makes life more enjoyable. The importance of good social connections is often overlooked when it comes to optimising ones health and how they perform on a daily basis.
I love a cup of coffee and can be always found at cafe on the weekend post workout catching up with friends. I also don’t mind entertaining friends with the occasional get together at my apartment. The annual Hot Cider and Christmas Cocktail nights were a lot of fun and both had good turn outs.
A key point to note here is having flexibility. No-one is perfect and it’s fine to make mistakes. The important thing is to learn from these experiences. Everyone is human, and we all have to live in the present day. I make mistakes, just like everybody else. I always try to seek constructive criticism so I can make a better, more informed decision the next time a particular event crosses my path.
Travel. Last June I was fortunate enough to travel to the southern island of New Zealand for two weeks. It was my first time visiting. I spent time in Christchurch, Mount Cook, Lake Tekapo, Wanaka, Queenstown and Dunedin. During that time I was able to conduct multiple hikes saw some amazing country. I was also able to catch up with a good friend towards the end of my trip in Dunedin.
As usual, I also spent some time at the family holiday home on Mornington Peninsula. Always a great option for a lazy weekend getaway and some valuable beach time.
My studies. In December 2019, I completed a Diploma level qualification in Nutrition. Unfortunately, due to COVID-19, my graduation ceremony was postponed indefinitely. I have since received my qualification in the mail.
The global COVID-19 outbreak. As I mentioned earlier, the COVID-19 outbreak has forced the government to lockdown the community in an attempt to slow the infection rate to reduce the burden on the medical system. It’s a global problem. Almost everybody has been effected in one way or another.
I’m lucky enough to still be employed and have some sort of normal daily structure. Defence provides a critical role within many areas for the nation from national security to logistical and medical support. Many industries however, are not as fortunate and many people have been out of work for several months now.
The lockdown has changed the modern way of life as we know it. No travel. International travel has stopped. Gyms, social sports, cinemas, cafes, restaurants, bars are all closed… and the list goes on.
Forced social distancing means less face-to-face human interaction and more online interactions through social media platforms such as Facebook, Instagram and Zoom.
The thing here is that humans are innately social creatures. Telling people to stay away and isolate from each other during an incredible stressful time is kind of counter intuitive. People generally want to help each other and offer support where they can to benefit those in need, but in this case, the message has been to stay home and isolate. I haven’t seen the statistics, but it’s safe to say there will be an increase in mental health conditions relating to extended social isolation.
Some really good lifestyle tips that I’ve picked up from other people much smarter than me on keeping both mentally and physically healthy that can be applied during the lockdown and other periods of isolation:
create daily structure with regards to time management;
get daily sun exposure;
daily physical activity;
eat nutrient dense foods;
build a consistent sleeping pattern;
keep up social connectivity, face-to-face or via video conferencing.
Who knows what the next 12 months will bring? Hopefully, the world has found a way to better manage the whole COVID-19 situation and we’re all out and about again returning to somewhat of a normal life. One thing is for sure, society will be different in 12 months time.
Bell peppers belong to the nightshade (Solanaceae) family of plants, along with eggplant, tomatoes and white potatoes (but not sweet potatoes). Although most people have no problems with nightshades, they can have negative health effects for people struggling with inflammatory bowel disease or an autoimmune disease, such as celiac disease and rheumatoid arthritis.
However, more research is needed before definitive claims can be made.
Why it’s a superfood?
High in vitamins A, C and B6 along with fiber and folate;
Good source of vitamins E and K, manganese, potassium and several antioxidants and phytonutrients.
Bell peppers are one of the highest sources of vitamin C and a single cup can provide over 200% of the recommended daily intake of this important nutrient. Bell peppers are also an excellent source of vitamin A (in the form of carotenoids).
What is the difference in bell pepper colours
Most varieties of bell peppers start off green in color and undergo color changes during the process of maturation. These colour changes can range from yellow, oranges to reds and even purples.
Basically, I want live well into old age, being able to contribute to society and avoid chronic disease (for as long as possible).
How do we do this?
As a start point, using the basic human evolutionary blueprint and applying it to the modern environment, I have found that for me, it has allowed me to look, feel and perform to a pretty good standard without too much compromise.
Simply put, try to keep my metabolism as healthy as possible (by eating whole foods), keep enough muscle mass and remain as mobile (by being active) as I can so that I can actually get around and do everything I want to do for as long as possible… and hopefully help a few people out along the way.
Once again, the caveat is that this is what has worked for me so far…
For those who don’t know me, I have been following Paleo type nutrition for nearly seven years now. For the most part it’s just eating whole foods as often as possible, and cutting out highly processed vegetable oils and sugars as much as practicable.
I rarely count calories and eat when I’m hungry. On occasion, I’ll track using a smartphone application to get a ballpark estimate of how balanced my food intake is. Generally, I’d say my macronutrient breakdown would be roughly:
Is that keto? Technically, no. It would be pretty close and there would definitely be times through out the year that I would naturally cycle into ketosis.
I normally train in a fasted state, or after a cup of black coffee with some MCT oil and collagen.
My basic plate is a piece of animal protein with a bunch of vegetables and/or salad topped off with some butter or olive oil and sea salt. I eat plenty of eggs and I enjoy full-fat cheeses and dark chocolate (85% min). Mineral water, black coffee and red wine, specifically pinot noir are my drinks of choice.
Mostly I’m eating two meals per day, usually after I have trained. Most of my calories would usually be consumed in the final meal of the day. Mostly because I have more time available in the evening to prepare larger meals.
Another reason would be that I’m more likely to be sharing a meal after work with friends or family and sometimes it’s just easier. Being flexible and understanding the process is key here. There’s nothing worse than being “that guy or girl” who doesn’t eat at a group meal because it’s five minutes into a proposed fasting window.
Finally, when you’re a person who is generally a eating low-carbohydrate diet, getting all of your carbohydrates in the evening can replenish glycogen stores (energy stored in the muscles), and the elevated insulin response helps produce more tryptophan, which allows the process of converting serotonin into melatonin, leading to a more restful sleep.
On occasion, I will eat a third meal, typically if I’m doing a bit more physically at work, if I’m planning an evening workout or if I’m hungry. Super simple.
Intermittent fasting and time-restricted feeding. There is a difference. As mentioned earlier, I mostly eat two meals per day. One meal post workout and one at the end of the day. This is called time-restricted feeding. All foods are consumed within a window of time, for example between 12pm and 8pm.
Intermittent fasting is exactly that. Intermittent, meaning occasional. I am metabolically flexible, meaning that I am well adapted to using fats or ketones as an energy source, allowing me to go longer periods of time without feeling hungry or craving food. Occasionally on a low tempo day, I would dabble in a longer fast of up to 24-32 hours. This wasn’t very regular, maybe once every 8 to 10 weeks.
Most weeks I eat out with my team mates on a Friday morning at a local cafe, and with friends one night which would usually lead me to the local Vietnamese Pho restaurant.
I generally don’t take a lot of supplements on a daily basis. I really try to get everything through whole food nutrition. My pre-workout is usually just a cup of black coffee and I randomly use a whey protein powder post workout. Outside of that, it’s only occasional cycles of fish oil, cod liver oil and magnesium.
Magnesium. This is probably one of the most important supplements for me. Mostly taken post workout or in the evenings prior to sleep. Magnesium is vitally important to over 300 biological functions in the body and these days it’s not that easy to get enough from diet alone. Add in some intense training or workloads, and your requirement increases.
During the winter months I spend a bit more time indoors and get a little less sun exposure, so I add about a 10ml of Nordic Naturals Cod Liver Oil every other day. The Cod Liver Oil is a good source of DHA along with Vitamins A and D, which have a variety of health related benefits.
Strength and conditioning. The last 12 months I’ve focused on compound movements for general strength and conditioning such as deadlifts, power cleans and overhead presses. The break down of sets has varied, with a focus of no more than 10-15 working repetitions per movement.
Heavy Turkish getups (up to 50kg), farmers carries and high volume kettlebell swings have also featured consistently in my programming.
These three exercises are so good for you that you could almost base your entire strength and conditioning program around them and constantly see improvements throughout the year.
More recently, I have broken down my workouts into the following workout template:
Vertical press/pull, hinge and loaded carry;
Horizontal press/pull, hinge and loaded carry.
Really simple. But I’m finding that keeping it simple is working well for me. I can also finish most workouts in about 30 or 40 minutes.
I’m not setting any world records with my weight training but I’m fairly strong and athletic for a nearly 40 year old, 75kg guy. I’m rarely injured and generally have the energy to perform every day. Oh, I can also run reasonably quick.
Running. It’s been mostly interval work and 5km racing. Occasionally, I’ll run a longer distance out to about 8km, but the days of longer endurance distance running are in the past. For me, its too taxing on the body, and just takes up too much of my time. My preference lately has been to run 50m to 400m intervals and every now and then I just get out and run around for 20 or 30 minutes.
I’ve enjoyed running some of the major running events throughout the year. Firstly, it’s nice to have short term training goals, but I believe that it can give you a pretty good snapshot of how you compare physically (at least when it comes to running) across society in general.
In the last twelve months I have competed in the following events:
Mothers Day Classic, 4k (17:43min)
Run Melbourne, 5.2k (23:09min)
YMCA Fathers Day Run, 5k (23:37min)
Melbourne Marathon, 5k (24:14min)
Portsea Twilight, 4k (17:43min)
Sole Motive Sunset Series Zoo Run, 5k (22:47min)
Sole Motive Sunset Series The Tan, 4k (17:20min)
Run for the Kids, 5.2k (23:48min)
I also competed in two virtual races with the New York Road Runners (NYRR), where you track a run locally and upload it to a global leaderboard.
NYRR Valentines Day Virtual, 5k (23:02min)
NYRR NYC Half Virtual, 5k (22:25min)
Right now my training consists of three days of strength and conditioning combined with two or three days of running (mostly easy/mid level efforts and some sprint work). Each workout lasts about 30 or 40 minutes. This gives me a total of about three to four hours of dedicated training per week which allows me to have more free time to enjoy some of the other things in life, such as coffee and hanging out with friends and family.
Living in Melbourne, Australia. This is home. Most likely for another 2 years. Being around family and friends definitely makes life a little easier. The importance of good social connections is often overlooked when it comes to optimising ones health and performance.
A key point to note here is flexibility. No-one is perfect and you’re aloud to make mistakes. Everyone is human, and we all have to live in the present day. I love a cup of coffee and can be always found at cafe on the weekend post workout catching up with friends. I have my nights out which will almost always end up at a local wine bar.
Sleep. This is really important if you want to be at your best. I’ve tried really hard to get as close to 8 hours a night of solid sleep. Having a cool and dark place to sleep is a good start, combined with a fairly standard daily wake time (ie: fairly close to sunrise) will set you up for success. There is whole post here to flesh out this topic alone.
Sleep quality will impact your energy levels, blood pressure, insulin sensitivity, body composition, overall immunity, heart disease risk. The list goes on… It’s the closest thing to the mythical “magic bullet” for health and performance.
This year will be my 16th as a soldier. Almost a lifetime. Whilst I don’t do too much soldiering these days due to my current role and position, I think it’s still important to keep those skills refined.
While it isn’t soldiering, I do like hiking and camping. Being outdoors is a pretty good escape. I try to get out every now and then for an overnight hike with friends, just to take some time out from the plethora of electronic devices and social media platforms that seem to take up so much of our lives today.
I was lucky enough to get away in January for a 3 week vacation to New York City. This was my fifth visit and it never ceases to amaze. I did a bit of sight seeing, revisiting some favourites, saw a show on Broadway, got to an NBA game and got to see my team win. Had the opportunity to meet new people and catch up with some old friends. I also drank a fair bit of coffee during the day and hot apple cider in the evenings.
Later this month I’m heading to the South Island of New Zealand for 10 days. I’ve never been and it’s something I’ve been looking forward to for sometime. I’m hoping to get a glimpse of the Southern Lights and maybe a bit of alpine hiking.
My parents have a holiday house on the Mornington Peninsula which I try to get away to every couple of months for a weekend. I’ve been going there my whole life and there is just something about coastal communities that is just relaxing.
My studies. This year I will complete a Diploma level qualification as part of a Bachelor of Nutrition. Doing this via correspondence which has it’s own unique set of challenges but overall I am enjoying it.
I don’t know what the next 12 months will bring, but I’m going to keep on tinkering and fine-tune ways to optimise health and performance as I move forward into the future.
Just about everybody will agree that women will benefit from lifting weights. With the introduction of modalities like Crossfit and F45 in recent years, weight training amongst women has gained popularity, and more and more of these women have been successful in their training endeavours like never before.
That being said, the reality is that is still less popular for women to be lifting heavy weights. This is the 1 to 5 repetition range that can get you real strong and lean.
Here are some of the best reasons why women should be lifting a little heavier.
Improved body composition
Basically, this means less body fat and stronger curves. Which woman doesn’t want that?Most women join a gym and start lifting weights as part of a plan to lose unwanted body fat, but they don’t have a real goal or training end state.
They might follow a simple weight training program that will suggest moderately heavy weight in the 8 to 15 repetition range, or attend several high intensity group classes. Eventually, these workouts will feel easy, or boring, and it will be necessary to find a new challenge to keep the body positively adapting to the physical workload.
If you have successfully mastered key movements like the squat and deadlift it may be time to lift some heavier loads with lower repetitions to increase your muscular density and strength.
The stronger you get, the easier it will be to positively transform your body with continued training.
The take away point here is that lifting heavier weights develops muscular density. You will not see the serious muscle growth like some of the top bodybuilders and Crossfit athletes. That actually take years of intense training, combined with eating a lot of calories and targeted supplementation. You will however, develop the sleek sculpted curves that most women are thinking about when they say athletic and toned.
Healthier heart, brain, hormones and metabolism
Lifting heavier weight can have unique benefits to the human physiology that you can’t get from lifting lighter loads.
Heavy lifting protects the body by causing metabolic and functional adaptations to the muscles and brain that safeguard the body from injury, disease and excess fat gain.
Heavy lifting requires the training of multi-joint movements that use the whole body, such as the deadlift, squat and farmers carry. Training this way will develop the whole body as a functional machine capable of performing how it has evolved to perform.
Also, heavy lifting activates protective genetic pathways that keep the heart healthy and metabolism efficient.
Exercise in general is a great way to manage stress. The whole fat loss process is inherently stressful. Many women (men also) will fixate on it, and in doing so, increase anxiety levels which will force the body into a kind of threatened state.
Once in this threatened state the body will have elevated its cortisol levels as a protective measure. Cortisol is an important hormone when it comes to fat loss, because it is involved in the release of energy stores to be burned for fuel when blood glucose levels drop.
Optimal cortisol levels required for fat loss flow like a wave. They are at their highest in the morning upon waking, and lower throughout the day. Several factors, such as restricting food when hungry or training twice per day, forces cortisol levels to remain elevated for longer periods, which can slow the fat loss process.
Improved bone density
Another major health risk for women is bone health. Due to hormonal changes that occur during menopause, many women lose bone density and strength. Not only a risk for women, as the human body actually begins to lose bone density in its 30s and consistent strength training can delay or even reverse the process.
Improved mental and physical capacity
Not only does lifting heavier weight make you stronger and leaner, but it can have a positive effect on your entire life. You will stand taller and generally more confident overall. You will find an increase in energy levels, better sleep quality, and notice how much easier it is to run around with your children (if you have any), even carrying all of your grocery bags into the house in a single trip.
Simply put, being able to complete everyday tasks as required with ease and having the capacity to do more as life requires.
Strengthening your body will improve your overall quality of life.
What is called cinnamon in most western countries is usually called cinnamon cassia, which comes from an evergreen tree native to China, Bangladesh, India and Vietnam. It is closely related to true cinnamon, cinnamomum verum, also known as ceylon cinnamon.
Cinnamon has been an important spice for thousands of years, and was once even more valuable than gold. It is often ground into a fine powder and used as a flavouring for desserts, curries and in baking. It is also used in some religious rights and even medicinally.
Why it’s a superfood?
High in fiber and mangansese;
Good source of calcium and iron;
Contains antioxidant anthocyanidins and chalcone polymers.
This study from 2009 reported that cinnamon was effective in the treatment of diabetes. In patients with diabetes, taking 1 gram of cinnamon daily for 90 days significantly lowered an important blood marker for blood glucose control, HbA1C. Researchers concluded that cinnamon could be useful to regulate blood glucose.
Cinnamon stimulates insulin-like activity. It can reduce insulin resistance in the body. This helps glucose to metabolise within the liver and lower the amount remaining in the blood. This meta analysis conducted in 2015 reported that taking doses of 120 mg/day for approximately 4 months resulted in a decrease in fasting blood glucose and an improved lipid profile.
Making the most of cinnamon
The consumption of roughly 1 tablespoon of cinnamon daily can be beneficial to health. Mix cinnamon in yoghurt, or alternatively add cinnamon to your hot drinks, such as coffee, tea or cocoa.
I regularly add some cinnamon to my morning coffee. Give it a try, and let me know what you think?
The human diet has changed quite dramatically throughout our history. From opportunistic scavengers, to traditional hunter-gatherers to the postindustrial age.
There have been obvious advantages with the evolution of modern society, however the majority of changes in the human diet that accompanied both the Agricultural and Industrial Revolutions, affected the general health of modern humans, and not always in a good way.
Let’s have a look.
The Paleolithic era (2.6 million years ago – 10,000 years ago)
As hunter-gatherers, the general diet was varied due to differences in geographical location and season, however they all consisted of wild animal and plant sources.
Macronutrient distribution was approximately:
Other characteristics of hunter-gatherer diets included:
Low glycemic load;
High antioxidant capacity;
High micronutrient density;
Equal Omega-3 to Omega-6 ratio;
Close to equal Sodium to Potassium ratio.
Did hunter-gatherers eat grains and grasses? Probably. Did they eat them often? Unlikely. The effort required to consume unprepared grains or grasses would have been too taxing on the digestive system, which would have likely led to decreased performance and not enough of an energy return to warrant regular consumption.
As a result, hunter-gatherers were generally lean and strong, with dense bones and broad dental arches. Health biomarkers such as blood pressure and cholesterol were generally normal into advanced age.
Evidence suggests that the incidence of diet related disease was low.
The Agricultural Revolution (about 10,000 to 12,000 years ago)
Archaeological data indicates that the domestication of various types of plants and animals started happening in separate locations worldwide around 12,000 years ago.
The transition from a lifestyle of hunting and gathering to one of agriculture and settlement, made larger populations possible. This however, greatly narrowed the diversity of foods available, resulting in a downturn in human nutrition.
Grains and dairy products from sheep started to become dietary staples at the expense of larger wild animals.
As a result, common characteristics of early agricultural diets, compared to hunter-gatherer diets included:
Higher carbohydrate, diary fats, milk sugars and alcohol;
A decrease in protein intake;
A decrease in Omega-3
A decrease in antioxidants and micronutrients;
Higher overall caloric density;
Higher glycemic loading;
Higher sodium to potassium ratios.
The transition to an agricultural dietary pattern led to a decrease in lifespan, a reduction in height, an increase in dental health problems, iron deficiency anemia, and several bone mineral disorders.
These health issues can be still seen today in hunter-gather communities that have only recently been exposed to post-agricultural diets.
The Industrial Revolution (about 250 years ago) and Modern era (the last 50 years)
The introduction of novel foods with the industrial revolution altered several nutritional characteristics of human diets, which has had far-reaching adverse effects on human health.
Extensive evidence shows that the consumption of westernized modern era diets adversely affects gene expression, immunity, gut microbiota and increases the risks of developing cancer, heart disease, obesity, type-2 diabetes, and a plethora of other chronic health conditions.
Common characteristics of industrial and modern era diets, compared to hunter-gatherer diets include:
Lower in fiber, antioxidants, protein and omega-3;
Higher glycemic load;
Higher energy density;
Lower micronutrient density;
Higher sodium to potassium ratio.
Even with the advances in medicine and technology, it has been estimated that the next generation will be the first in over one thousand years to actually have a shorter lifespan average than the current generation.
Many of the diet related diseases of the modern era can be reversed by increasing daily physical activity and modifying diet by eliminating known inflammatory foods. The issue however, is figuring out how to implement these changes at population-wide levels.
Docosahexaenoic Acid (DHA) is a specific type of omega-3 fatty acid.
Found naturally occurring in certain fish (with emphasis on mackerel, salmon, herring, and sardines), it has been shown to be one of the most potent health boosters on the entire planet.
DHA is what is known as a ‘Long-Chain Omega-3 Fatty Acid’, as it is 22 carbons long, and has 6 double bonds (making it physically long in structure compared to other fatty acid molecules).
DHA and the evolution of the human brain
An important turning point in human evolution was the discovery of high-quality, easily digested nutrients from coastal seafood and inland freshwater sources.
Previously, Neanderthals sourced protein predominantly from the red meat of wolves, large feline and hyenas. The is little to no evidence of fresh water aquatic species or marine sources of protein in the bone collagen of Neanderthal specimens.
In comparison, seafood consumption of early modern humans was a nutritional staple. Depending on geographical region, freshwater or marine sources of protein made up between 10-50% of the diet for these populations.
Freshwater sources occurred along rivers and included fish and/or water fowl and marine sources were coastal and included fish, shellfish and small slow-moving animals such as turtles or tortoises.
This study suggests that the discovery, and subsequent multi-generational exploitation of aquatic and marine food sources coincides with the rapid expansion of the brain that is unique to modern humans.
This exploitation coincided with a rise in cognitive development leading to a more elaborate enrichment in material culture, such as personal ornamentation, decoration of burials and pottery figurines.
Benefits of DHA in the diet
Supplementation of DHA has been shown to have profound effects on health, wellbeing and overall performance. Due to its somewhat broad influence throughout the body, these effects can impact a number of physiological systems, boosting health in a variety of ways.
DHA has a positive effect on diseases such as hypertension, arthritis, atherosclerosis, depression, adult-onset diabetes mellitus, myocardial infarction, thrombosis, and some cancers.
The human brain requires somewhere between 20 and 30% of the body’s available energy. It is even higher during the early years of life. Both EPA and DHA are responsible for many of the brain’s unique cognitive capacities and advance brain functions.
As DHA makes up about 30% of our brain matter and approximately 50% of retinal structure in our eyes, it stands to reason that its consumption has the potential to impact our brain health and eye health. This has been well supported within the scientific literature.
Consumption of DHA has been shown to protect against age related declines in brain health, brain size, and associated reductions in neural function. With this has come an increase in performance during cognitively driven tasks, in conjunction with improved memory, and an improved capacity for learning.
DHA supplementation has also been shown to have a preventative effect on both dementia and age related cognitive decline, ensuring our mental function well into older age, while significantly reducing our risk of Alzheimer’s and Parkinson’s.
DHA has the potential to improve the state of the body’s cells, while simultaneously reducing harmful inflammation throughout the entire body.
Through these two mechanisms, the supplementation of DHA can cause significant reductions in blood triglycerides, blood pressure, and ‘bad’ cholesterol (LDL cholesterol).
DHA has also been shown to reduce cardiac arrhythmias.
As a result, the consumption of DHA can greatly improve our cardiovascular health and function, significantly reducing our risk of developing heart disease and diabetes.
DHA is one of the most important nutrients within the entire body, where it is used to make the cell membranes of literally every cell in the body, while also acting as a key structural component for tissues found in the brain, eyes, and skin.
With this in mind, its supplementation can improve brain health, increase cardiovascular function, and cause significant improvement in eye health and function. Making it one of the most effective supplements on the market.
The Stair-master is a piece of gym equipment that has been designed to simulate the climbing of stairs. First of all, no machine will ever beat the real life task of climbing a set of stairs or hiking up the side of a mountain. The satisfaction of making it to the summit, along with the view, will always surpass the view of the gym car park or a row of televisions and or mirrors.
However when used correctly, the Stair-master can be used to supplement your training and have some cardiovascular benefits along with being a great tool in developing strength and endurance in the lower body.
This is not always the case as the majority of people are using the machine incorrectly.
The problem with the Stair-master
Almost every time you walk into a gym you will find people who don’t know how to use a Stair-master, or many of the cardio machines for that matter. The machine is meant to simulate climbing up stairs. Pretty basic right? Yet still you will find many people who find it necessary to add all of these un-natural movement patterns to try to complicate a simple movement.
Common mistakes people make on the Stair-master
In no particular order these are just some of the mistakes people make using the Stair-master.
Not really sure how this movement developed? Did someone say that this would help give you bigger more developed glutes or did you see someone else doing this exercise so you thought it was worth giving it a go?
Just Squat. And Hinge. The act of kicking out your leg while using the machine does nothing for you other than giving you the impression that you think you’re actually doing something productive.
After you finish squatting, do some glute bridges and kettlebell swings.
There are only two reasons you should need to hang on to the rails of a Stair-master:
You’re an older trainer and have poor balance;
You’re completely new to working out (or walking) and have developed no balance.
If you fall into the second category, you need to slow the machine down or take a walk around the park.
Stair-master sideways walking
Why? Is it because someone somewhere told you need to try to develop the outside (or inside) of your legs?Those muscles are probably already tight on you and if they’re not then going sideways on a Stair-master isn’t going to fix that.
Do you go to the gym to workout or do you go to the gym to read the latest gossip on the bachelor? There is a time and place for everything. Focus on the task at hand. If you want a good workout, then do a good workout.
How often do you walk into the cardio section of the gym and see people slumped over on the Stair-master? The aim of the machine is to simulate the climbing of stairs. There is zero transferable skill to slumping while conducting this movement pattern.
It’s bad enough to sit slumped over at your desk all day, but to go to the gym afterwards and make it worse by slumping over on a machine for an hour? One of the main reasons the gym exists today is to help correct the imbalances created by living in the concrete jungle.
Just slow down, stand up straight, chest up and shoulders back. And get those hands off the rails!
Chasing calories on the Stair-master
Why? Because you need to burn 500 calories so you could eat some food afterwards? Or the night before? There is another whole post here. Chasing calories will not develop successful training or eating patterns.
Firstly, if you’re slumped over and holding onto the rails then the number on the display isn’t even an accurate measure of calories burned.
Secondly, all this is doing is creating a negative relationship with both exercise and food. This will almost always end in failure.
How to use a Stair-master effectively
This picture tells a thousand words. Try a real set of stairs. Get outdoors and go for a hike. There is no machine that is going to help you with your movement so you actually have to do the work. You can’t lean on anything. You can’t read.It’s just hard work.
Recovery nutrition encompasses a range of physiological processes that include:
Replacing the muscle and liver glycogen (carbohydrate) stores;
Replacing fluids and electrolytes lost in sweat;
Manufacturing new muscle protein a d cellular components that are part of the repair and adaptation to exercise;
Enabling the immune system to face the challenges caused by exercise.
Almonds for Sport
Almonds provide a wide range nutrients that help to keep the body healthy for sports and performance. A single handful per day will help meet your needs. Almonds provide protein, as well as monounsaturated fats, including the antioxidant vitamin E. They also include other important vitamins and minerals such as potassium, magnesium, iron, calcium, phosphorus and vitamin B2.
During the immediate post exercise window (0-30 minutes), athletes should consume a meal consisting of both carbohydrate and protein in a 4-5:1 ratio. This is important as the rate of glycogen synthesis is at its greatest. This is of even greater importance if the next training session or competition in within the 8 hours.
If the session is close to the next meal time this would be a part of the recovery process. Another meal following a similar ratio between carbohydrate and protein should be consumed. The type of food chosen would need to take into consideration the individual athletes daily caloric requirements, gastric comfort and food availability.
A fluid deficit incurred during training or competition has the potential to negatively impact on an athlete’s performance in future training or competition sessions.
To combat this, athletes should aim to consume 125-150% of their estimated fluid losses within the next 4-6 hours after a session. The addition of sodium, along with other electrolytes to a drink or with the post workout meal will reduce further fluid loss, therefore enhancing fluid balance and overall recovery.
Muscle Repair and Building
Both high intensity and endurance exercise cause a substantial breakdown of muscle protein. During the recovery phase there is decreased catabolism and a gradual increase in the anabolic processes of muscle tissue. Early intake of protein during the first hour after exercise promotes the increase of protein synthesis.
The quantity of protein needed to maximise this adaptation to physical activity is 15-25g of high quality protein. With the addition of carbohydrate to this meal, you will aid the body ability to transport the proteins into the muscles.
The immune system is taxed by intensive physical activity. This may lead to athletes succumbing to viral infections during or after periods of intense training or competition.
Evidence indicates that the most promising nutritional immune protectors include adequate carbohydrate intake before, during and after high intensity or endurance exercise. Other nutrients that have been identified as immune protectors include Vitamins A, C, D, E, along with glutamine and zinc.
Including Almonds as part of Recovery
Here are some ways that you can use almonds to help you meet the goals of recovery:
Salted almonds and fluids enhancing hydration;
As part of a snack providing a source of protein to enhance muscle repair and building;
As a source of Vitamin E for the immune system.
Here are some examples of almonds being used in recovery meals
Yoghurt with berries and chopped almonds or LSA mix;
Diced coconut, almonds, dates and apple.
Chicken and almond stir fry with root vegetables;
Lean meat, salad and a handful of almonds.
Chicken salad sprinkled with roasted almonds;
Red chicken, vegetable and almond curry with white rice (or cauliflower rice).