This is where I aim to provide you with some of the latest research in health, performance, nutrition, exercise and more.
Stuff you don't have the time to read I breakdown to the biggest takeaways and what you can do to implement them today!
TRAINING:
BIG IDEA: "Moving fast with lighter weights has been shown to develop favorable
motor unit recruitment, and also muscle fiber development for lifting
heavy weights". However, when you move fast the bar path is different and may lead to it jumping off the shoulders in a squat or popping off the thighs in a deadlift. This doesn't happen with heavier weights and can increase chances of injury.
WHAT TO TRY TODAY: When lifting lighter weights:
- Try squatting or deadlifting with bands or chains to work on accelerating the weight while not sacrificing technique. "Bands and chains help us overload the top of the lift while decreasing weight at the bottom".
- Try pauses at the bottom of the lifts or at sticking points to strengthen muscles in that specific configuration. "This helps to make us strong through the weak spots while building up
tissue tolerance in these positions to make us more resilient to injury".
NUTRITION:
BIG
IDEA: Many studies that say meat is bad for us actually use bad quality processed meat as opposed to high quality grass-fed cuts of meat
WHAT TO TRY TODAY: Eliminate processed meats like salami from your diet to avoid additives like sulphites, nitrates and food colourings
SLEEP:
BIG
IDEA: Your bedroom should be conducive to good sleep, free from technology, work and food so you can fully recover and perform at your best.
WHAT TO TRY TODAY:
- Take TVs and all technology out of your bedroom. If you use your mobile as an alarm make sure its in airplane mode.
-
Keep snacks in the kitchen
- Use scents like lavender to relax ready for sleep
- Keep the temperature in the bedroom between 18-20 C as your core temperature needs to drop to get into deep sleep
This is where I aim to provide you with some of the latest research in health, performance, nutrition, exercise and more.
Stuff you don't have the time to read I breakdown to the biggest takeaways and what you can do to implement them today!
TRAINING:
BIG IDEA: 10 min stair climbing workout 3 times a week, including warm-up, cool down and recovery periods, improved cardiorespiratory fitness (which is linked to longevity)
"Previous studies have proven the benefits of vigorous stair climbing
over sustained periods of time--up to 70 minutes a week--but scientists
set out to determine if sprint interval training (SIT), which involves
brief bursts of vigorous exercise separated by short periods of
recovery, was an effective and time-efficient alternative for improving
cardiorespiratory fitness".
"Both protocols, each involving a total time commitment of 30 minutes a
week, increased cardiorespiratory fitness, an important healthy marker
that is linked to longevity".
"Interval training offers a convenient way to fit exercise into your
life, rather than having to structure your life around exercise," says
Gibala, who has studied high-intensity interval training for more than a
decade and recently wrote a book on its efficacy entitled, "The One Minute Workout."
WHAT TO TRY TODAY: No more excuse of not enough time or no gym access. Find some stairs get to work.
e.g. 3 min warm-up, 3 x 20sec all-out work with 2 min recovery, 2 min cool-down
NUTRITION:
BIG
IDEA: 3 eggs daily improved lipid profile more than 1 or 2 eggs a day. Forget what you heard. Eggs are back.
"So, what should I remember? It's not just that you can have your egg(s) and still be healthy, it's rather that you can have your (at least three) eggs (per day) and thus be
healthy - heart-healthy, as this particular study with its improvements
in particle sizes (those have been linked to reduced risk of heart
disease - 55% reduced w/ fluffy LDL in Lamarche. 2001; and Williams et
al. (2012) show that a higher concentration of the larger, more buoyant
HDL is closely associated with decreased CVD risk), cholesterol efflux
and transport, as well as the total antioxidant status of the subjects'
blood shows".
WHAT TO TRY TODAY: Eat up to 3 eggs a day to get good quality protein for muscle building and fats for brain function and energy, all while potentially improving your lipid profile (cholesterol levels and particle size). Just make them free range and organic even better if you can!
SLEEP:
BIG
IDEA: Pink noise played through headphones at intervals during sleep improved slow wave sleep and performance on memory tests.
"Zee
says that the effectiveness of pink noise is all in the timing. “The
effect here, at least for memory, is quite related to the ability of the
sound stimulus to enhance slow-wave sleep,” she says. “That’s very much
tied to what part of the slow wave the stimulus is hitting on.”"
"That
doesn’t mean there aren't benefits to other soothing background sounds.
Music, nature sounds and white (or pink) noise apps may still help
improve sleep, she says—which, in itself, is good for the body and for
the brain".
WHAT TO TRY TODAY: Although playing sounds during sleep may be impractical, you can use mobile apps to listen to pink noise, white noise, binaural beats or other sounds to wind down and prepare the brain and the body for sleep. (Through headphones is better)
I like these:
White noise app
Sleep Stream
Pzizz - Sleep at the push of a button
Thunderspace
This is where I aim to provide you with some of the latest research in health, performance, nutrition, exercise and more.
Stuff you don't have the time to read I breakdown to the biggest takeaways and what you can do to implement them today!
TRAINING:
How exercise -- interval training in particular -- helps your mitochondria stave off old age
BIG IDEA: Strength training for muscle mass, HIIT for mitochondrial capacity and anti-aging
"Strength training was effective at building muscle
mass, high-intensity interval training yielded the biggest benefits at
the cellular level". Benefits included mitochondrial capacity and insulin sensitivity.
"...interval training was less effective at improving
muscle strength, which typically declines with aging. "If people have to
pick one exercise, I would recommend high-intensity interval training,
but I think it would be more beneficial if they could do 3-4 days of
interval training and then a couple days of strength training"".
WHAT TO TRY TODAY: HIIT such as cardio intervals on a bike, rower or stair climber:
e.g. TABATA - 8 x 20sec on, 10 sec off (done in 4 min! Awesome)
e.g. 4-5 x 4 min intense, 2-3 min active recovery pace
e.g. 4 x 10-30 sec all out 100% cant go any harder, 4 min full recovery
Barbell Squats - Research Update: Bar Placement, ROM and Muscle Activation | Plus: What's 'Best' for Strength & Size?
BIG IDEA: Low-bar back squat (LBBS) and full ROM for muscle mass, partial squats for max strength gains, high-bar back squat (HBBS) for oly lifting
""...the “low-bar” back squat (LBBS) where you place the barbell on
the lower trapezius, just over the posterior deltoid and along the spine
of the scapula, and which is commonly used in competitive powerlifting
as it may enable higher loads to be lifted" and maximizes the posterior displacement of the hips, and
increased force through the hip joints in comparison to the knee joints". (good thing if you've got bad knees)
- "practitioners seeking to place em-phasis on the stronger hip
musculature should consider placing the bar in the lower position (LBBS)
to increase the distance to the center of mass.
- practitioners who want to lift the greatest load possible should likewise prefer LBBS
- practitioners who train for sports with a more upright torso
position (such as the snatch and clean) should rely on the high bar
placement and thus a lower distance between bar and the center of mass,
which will emphasize the musculature of the knee joint"
WHAT TO TRY TODAY: LBBS for muscle mass and highest load, HBBS if you want to train for snatch and clean.
NUTRITION:
BIG
IDEA: Not all calories are created equal. 160 cal of almonds has more fat, protein and fibre than 160 cal of twizzlers, leaving you feeling full for longer and with less blood sugar fluctuation
"When clients see me for weight loss, one of the most common questions
they ask is, "How many calories should I be eating each day?" My
response is always the same: "You're not going to count calories.""
"Let's take a closer look at where these calories come from. A serving of
almonds contains 6 grams of protein, about 1 gram of sugar, lots of
healthy fats, and 3.5 grams of fiber. Not to mention it's high in
vitamin E and magnesium. A serving of Twizzlers contains only 1 gram of
protein, 19 grams of sugar (yikes), and 0 grams of fiber. Oh, and can't
forget food dyes and artificial ingredients".
Sometimes healthy foods, like nuts and seeds for instance, are high in
calories and may deter a "dieter" from eating them, despite their
incredible nutrient profiles. Here's the thing: It's OK to eat
high-calorie foods, even if you're watching your weight. If you snack on a serving of candy versus almonds, I can guarantee that you'll be hungry again shortly after".
WHAT TO TRY TODAY: Replace sugary snacks and juices with a handful of nuts, a boiled egg or some avocado
SLEEP:
BIG
IDEA: Light influences our circadian rhythm,
the internal clock that tells our bodies when to sleep, when to wake up
and when to eat.
The blue light emitted from bulbs, TVs, smartphones and other screens sends a signal to
your brain to stop producing melatonin, hindering your ability to get to sleep or reducing the amount of deep restorative sleep.
This, in turn can affect health negatively.
"Disruptions to our circadian rhythm can affect weight loss, libido, mood
and sleep patterns. And chronic sleep deprivation can increase the risk
of cardiovascular disease and certain cancers".
"The glare is not limited to electronic devices. LED bulbs used in lamps
and ceiling fixtures also emanate bluer light, even if it appears white.
A solution, some lighting experts say, is to replace the blowtorch with the campfire, especially after sundown".
"As technology for LED lighting
improves, companies are making more dynamic lighting that adjusts as
you go through your day. Last spring, Apple introduced Night Shift so
users can reduce the amount of blue light emitted from iPad and iPhone
screens. Lighting Science has produced a line of biological bulbs that
give off light meant to complement the circadian rhythm, not disrupt it.
The light that emanates from the Sleepy Baby bulb, for example, does
not interfere with melatonin production, the hormone that helps you and
your baby sleep. The Awake and Alert bulb helps users, well, stay awake"
WHAT TO TRY TODAY: Limit exposure to blue light after dark
e.g. Use Night Shift if you have an iPhone or iPad
e.g. Install F.lux - free software for Mac or PC that reduces blue light and glare
e.g. Invest in some Lighting Science bulbs or other low blue bulbs to replace LEDs
e.g. Use blue light blocking glasses if using screens
