There’s More to Maintaining Your Ideal Body than Just Input and Output


For some reason, even with all the science and information available out there, diet and exercise are still the main focus of attention when it comes to fat loss. The thing is as important a part as they do play in the process, it’s just not as simple as “burn more calories than you consume.” I still meet people on a regular basis who live by this misguided rule, now I’m not saying it doesn’t work, however, it generally only works in the short to medium term, not indefinitely. It’s an outdated model because there’s so much more to fat loss than just diet and exercise.

During my research and development for my book I discovered a number of things that, when factored into your fat loss and maintenance programme, make a huge difference in your ability to achieve and hold onto your desired outcome. So here I want to share with you four key elements that I drill into all my clients from day one to ensure that they continue to make progress.

Sleeping Baby

1. Quality Deep Restorative sleep. Sleep Like a Baby.
Now I know some of you may be thinking, what is he on about, sleep is sleep. Well there is a big difference and there is a common misunderstanding about sleep, and that is how much do we need and also that it should be constant sleep throughout the night. When we sleep we go through different depths during a 90 minute cycle called the ‘Ultradian Rhythm’. What this means is that we drift off into a light sleep, drop down into REM or Dream Sleep and then into Deep Restorative Sleep and this is where your brain and body recharge, repair and restore themselves. Without this quality deep restorative sleep we can wake up more tired than when we went to bed because we have been dreaming too much and never getting into that deep sleep. When we remain in that light sleep and REM sleep states we can be interrupted by our dreams and by outside noises that bring us up into conscious awareness and break that natural sleep pattern. I want you to understand that this is a normal part of the cycle and it is why we don’t have 7-8 hours of completely uninterrupted sleep, we wake up and go back to sleep a few times throughout the night. What is really important is that we go into the Deep Restorative Sleep state and recharge, repair and restore. This is why sleep is one of the first things I discuss with a new client, because it really is that important.

If you’re really serious about optimising your health and/or losing fat, then you really need to pay more attention to your sleep patterns and habits and make changes here first before doing anything else in order to get maximum benefit from your training and nutrition.

If my client’s fat loss stalls and/or they’re losing momentum and energy, I don’t start analysing their nutrition plan or increasing their exercise frequency or intensity. I look at their sleep quality and quantity, and their chronic stress level to see where we can make some changes.

As a society we are chronically sleep-deprived and over-stressed. Individually these elements can cause severe health problems and hinder fat loss. When you combine them they are disastrous for your overall health and your fat loss goals

Have you noticed that when you are exhausted you feel hungrier than usual? This is not your imagination. Not getting enough sleep affects leptin and ghrelin, which are  your hunger hormones.

A consistent lack of sleep will make you hungrier and much more impulsive, and you will have an almost insatiable craving for high-carbohydrate foods. This makes avoiding the muffins and cakes at the coffee shop or turning down the bacon rolls at the office a nearly impossible feat. Being chronically sleep-deprived also significantly elevates your cortisol levels  and insulin resistance and this affects your fat loss and your overall physical and mental health.

If this doesn’t make you want to go to bed a bit earlier, another reason is that adequate sleep is also crucial for cognitive function, maintaining a positive outlook, and having a steady supply of energy so that you can keep up with your kids, run around with your dog, lift heavier weights, run faster/longer and all the other active things you love to do.

Reflective Questions:
• Am I getting quality deep restorative sleep each night within an average of 7 hours sleep?
• If not, what am I prepared to change to ensure I get that quality sleep? (For example: Stop watching TV in bed. No phones, kindles, iPads etc in the bedroom at night to avoid the temptation to stay up interacting with social media)

Train Smart

2. Don’t Train Harder, Train Smarter. That Includes Variety.
When I was serving in the Royal Marines, particularly during basic training, I couldn’t eat enough because the amount of physical exercise was phenomenal. It was almost impossible to consume enough calories in a day to match my output. The same thing happened when I was racing in Triathlons, the problem was that it increased my appetite so much that all wanted I to do was eat and sometimes I simply didn’t have the time.

I finally understood a few years ago that high-intensity, steady-state exercise is not the best model for me, it turns me into a black hole for food. It was potentially far too easy for me to “out-eat” my training, which meant I was breaking even at best and running myself into the ground.

I recommend to my clients applying the Minimum Effective Dose Model to their training. Meaning, I totally understand that you love exercise and it’s important that you do just enough to elicit the desired results while keeping your hormones happy and your appetite in check.

For most people (who train regularly), this typically means two or three heavy strength-training days, one or two short-duration HIIT (high-intensity interval training) sessions, and no more than a couple of moderate-intensity, steady-state cardio sessions per week.
Getting too aggressive with exercise and doing an obscene amount of cardio, spending hours in the weight room each day, or doing two-a-day training sessions can lead to a voracious appetite, run down your immune system and lead to overtraining, which I’m guessing is probably not in line with your goals.

Reflective Questions:

  •  Is any type of exercise that I’m doing increasing my appetite to the point that it may be sabotaging, instead of supporting, my goals?
  •  What kind of exercise can I do instead to see how that makes me feel? (Example: Instead of running for 45 minutes, how about trying 15 minutes of intervals? Instead of that 60-minute Spin class, how about breaking it up into two 30-minute moderate-intensity cardio sessions throughout the week?)

Healthy eating

3. Eat Food That You Enjoy, Is Nutritious and Fills you Up.
When you think of fat loss, do you think it means eating the same boring foods, every day? Chicken breast, sweet potato, broccoli, egg whites, oats, and protein powder, day in and day out?

This absolutely can work because there’s nothing nutritionally wrong with it, in fact it’s full of great nutrients. What I can promise you is this. It won’t work for long, unless you actually love to eat like this and truly feel satisfied. Generally we can only tolerate so much bland, boring food that we don’t necessarily enjoy before we frantically wave the white flag and dive into a pile of junk food, never to return to it again…until the next time we want to lose fat!!

The key to making  your nutrition a sustainable part of your lifestyle is to ensure that you love what you’re eating. You have to enjoy your food in order to be satisfied and for me food is meant to be enjoyed. If you force down a meal that you hate because someone told you or you read somewhere that this is the way to lose fat, there is a high probability that you’ll be raiding your cupboards and fridge afterward for something to satisfy your palate.

Emjoy your meal

Fortunately on the Internet, there are millions of recipes right at your fingertips. While it may take you 20 minutes to bake a week’s worth of bland chicken breasts, it would only take you an additional few minutes to whip up a tasty sauce for them, try a new seasoning blend, or another way of cooking them. You can bake, broil, roast, slow cook, grill, steam, or sauté your food into an explosion of flavour with just a tiny bit more thought and effort. Trust me, it’s worth it.

Reflective Questions:

  • Am I currently eating foods I can’t stand but eat them anyway because I feel like I’m “supposed” to?
  • What can I do to those foods, or what can I substitute, to make eating an enjoyable experience again?
  • Can I spare an extra 20 minutes per day to improve the taste of my food? ( The answer is yes by the way.)

4. Choose the Right Form of and Amount of Cardio.
Cardio is a funny thing. For a while, it’s all many people wanted to do. Thankfully, times have changed and in particular, women have embraced the empowering feeling and advantages of strength training. The only downside to that is that cardio has started to get kicked to the curb to a degree. Cardio, like most forms of exercise, can be a wonderful tool when used correctly.
Is cardio necessary for everyone who wants to get leaner? Not really. But if you find that you’re a bit stuck, incorporating a couple of sessions per week could help.

Moderate-intensity, steady-state cardio is a way to burn calories, sure. More importantly, it improves work capacity, which can mean improved training. It can also aid in recovery from your strength workouts.

This is not a pass for a cardio free-for-all. Whatever form of cardio you choose, please make sure you’re doing the type that keeps stress low and your hunger under control.

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Reflective Questions:

  • What kind of cardio do I enjoy most? Walking, biking, cycling, swimming, rowing, running?
    Can I spare 20 minutes 2-3 times a week to incorporate some moderate-intensity cardio?
  • Am I prepared to do fasted cardio (train before eating to boost your fat burning capabilities) in the morning?
  • How did that cardio make me feel? Do I feel in control of my appetite? Do I feel energised? If the answer to those questions is yes, stick with it for a few weeks and see what changes you notice.

As you can see, when it comes to fat loss, there is more to the equation than simply restricting food intake and doing more exercise. If you find yourself stuck and not making any progress, take a look at these four things and see if making a few changes can help push you forwards and out of your rut.

As always, making changes in  your body begins with making changes in your brain in terms of how you think about and perceive all the different elements required to achieve your aim. Without starting with your brain and mind, you are almost certainly going to fail backwards at some point and have to start again and fall foul of the Yo-Yo process that millions of us get trapped in year after year.

One last but important note: Once you make a change, stick with it for at least four weeks, and then evaluate your progress before making any more changes.

For more advice and to find out about my Lifestyle Coaching Program that works your from the top down so that you make the changes in your brain/mind first setting you on the right path, with the right mindset right from the beginning, you can email me directly  at simon@simonmaryan.com

Have a fantastic weekend

Simon

The Positive Physical and Psychological Effects of ProArgi9 Plus: L-Arginine and Nitric Oxide


Proargi9+     Enhance Your Health With Synergy

We’ve known about the health benefits of nitric oxide for a long time, even before scientists were aware of its presence in the human body. Nitroglycerin, a drug that works on nitric oxide pathways, was adopted as a medical therapy for angina and high blood pressure in the 1880s, yet another century passed before we really understood how and why it worked.

The discovery of nitric oxide and its biological activities was so astounding that the 1998 Nobel Prize was awarded to the three pharmacologists who identified and furthered our understanding of this dynamic molecule and turned our understanding of the cause of cardiovascular disease upside down. Nitric Oxide performs a number of different tasks and has numerous benefits and I also want to explain how you can increase its production to improve numerous aspects of your own health.

Nitric Oxide’s Effects and Benefits
Nitric oxide is a key signalling molecule throughout the human body, without it we would die. It is produced by the endothelial cells lining the arteries, it penetrates the underlying smooth muscles and acts as a potent vasodilator that relaxes the arteries. Therefore, nitric oxide plays a critical role in blood pressure and overall circulation. It also keeps the endothelium in shape by curbing inflammation and oxidative stress.

Unfortunately, atherosclerosis, the underlying cause of heart disease and other vascular disorders, is characterised by endothelial dysfunction and a limited capacity to produce nitric oxide. It’s a vicious cycle. Diseased arteries can’t generate enough protective nitric oxide, and low nitric oxide levels set the stage for further damage, hypertension, and increased risk of cardiac events.

This explains why nitroglycerin is such an effective therapy for angina. It triggers nitric oxide production, which dilates narrowed coronary arteries, improving circulation and delivering much-needed oxygen to the heart muscle. Restoring nitric oxide availability also lowers blood pressure and helps treat erectile dysfunction. In fact, the popular erectile dysfunction drugs Viagra, Cialis, and Levitra work on nitric oxide pathways to increase blood flow to the penis and substantially improve erections.

How Nitric Oxide Helps
Additionally, this essential compound is generated in the brain, where it’s involved in neurotransmission. That’s why nitric oxide benefits also include protection against dementia and other neurodegenerative disorders. Nitric oxide is synthesised in the white blood cells as well and is used as a weapon against bacteria, fungi, parasites, and aberrant cancer cells.

In the gastrointestinal tract, it relaxes smooth muscle cells and helps regulate intestinal peristalsis and the secretion of mucus and gastric acid. Nitric oxide is also involved in insulin signalling, bone remodelling, respiratory function, ATP (energy) utilisation, and mitochondrial biogenesis, or the creation of new cellular “energy factories.” Since there are so many benefits of nitric oxide, it makes sense for all of us to boost our production of this essential compound.

Original source: http://www.drwhitaker.com/boost-nitric-oxide-levels-to-improve-health/

Goodbye Heart Disease, Diabetes and Strokes

The nitric oxide derived from L-Arginine is both directly and indirectly implicated in practically every cellular response and health condition imaginable, from the cardiovascular system to the immune system, and hormone function to nerve function. Although this is not an exhaustive list of possible applications for this amino acid, the following are the primary scientifically backed reasons that anyone, even healthy people, must consider adding L-Arginine to their health and wellness routine.

From a personal perspective, I have been taking ProArgi9 Plus for almost three years now and  began taking it as I had recently been diagnosed with a minor heart condition. Now almost three years on I hardly notice it at all, whereas previously it was very evident at numerous points through the day as my heart randomly tried to escape through my chest and caused shortness of breath and dizziness.

Also my father, who is now 70, has had heart trouble and been prescribed Warfarin etc and Statins. After about 12 months consistently taking ProArgi9 Plus he no longer requires Warfarin and has stopped taking the Statins. In combination with smaller food portions, healthier food, regular exercise of 20-30 minutes max, 5 times per week he is in better shape than he has been in quite a few years.

Proargi9+ & PDR

I am optimistic that the GMC will some day recognise the validity and efficacy of ProArgi9 Plus as has the AMA, because in the USA ProArgi9 Plus is the only non-pharmaceutical health supplement to be included in the Physicians Desk Reference (PDR) and GP’s there can prescribe it to their patients

  1. ProArgi9 Plus is one thousand times more powerful than any naturally occurring antioxidant in the body. L-Arginine`s antioxidant properties support various body systems and may protect against heart disease, stroke, cancer, and diabetes, as well as slowing premature ageing. [1, 2 ]
  2. ProArgi9 Plus offers wide-ranging cardiovascular support, including controlling blood pressure [3, 4] and plaque formation. Nitric oxide keeps arteries relaxed and pliable for normal blood pressure, preventing hypertension and angina. [5]
  3. ProArgi9 Plus enhances memory, [6] particularly long-term memory, and may help to reverse the effects of dementia and Alzheimer’s disease. [7]
  4. ProArgi9 Plus boosts human growth hormone (HGH) production, which has anti-ageing properties. [8]
  5. ProArgi9 Plus enhances communication of messenger cells between nerves and the brain. [9]
  6. ProArgi9 Plus may help improve immune function [10] and fight bacterial infections. [11]
  7. ProArgi9 Plus may help in the treatment and prevention of diabetes since many disease complications, including poor circulation and blindness, are vascular in nature. L-Arginine is also found to regulate insulin secretion in the pancreas. [12,13]
  8. ProArgi9 Plus may inhibit the division and proliferation of cancer cells. [14,15]
  9. ProArgi9 Plus helps with cholesterol control by lowering serum and LDL cholesterol levels. [16]
  10. ProArgi9 Plus enhances male sexual performance by treating vascular erectile dysfunction (ED). [17]
  11. ProArgi9 Plus anticoagulant abilities reduce clotting to lower heart attack and stroke risk. [18]
  12. ProArgi9 Plus reduces pregnancy-related hypertension, a risk factor for both the expecting mother and the unborn child. [19]
  13. ProArgi9 Plus is useful in the treatment of asthma by opening pulmonary pathways for easier breathing and the treatment of lung disorders. [20, 21]
  14. ProArgi9 Plus relaxes hypertonic sphincter muscles, preventing and healing haemorrhoids. [22]
  15. ProArgi9 Plus boosts lean muscle mass and preserves bone density by encouraging HGH production, [23] which also leads to a reduction in fatty tissue. Because of these properties, it may be useful in weight management and strength training.
  16. ProArgi9 Plus can help offset cardiovascular and lung damage caused by tobacco use,[24] since nitric oxide levels in smokers are less than half of those found in nonsmokers. [25]
  17. ProArgi9 Plus helps to accelerate wound healing [26] and post-surgery recovery. [27] Research has shown it is useful in treating burn wounds [28] and stimulates wound healing in the elderly. [29]
  18. ProArgi9 Plus may be useful in enhancing athletic performance due to its ability to boost exercise tolerance, [30] its beneficial effect on the lungs, and its effect on HGH levels. Which helps with building lean muscle tissue.
  19. ProArgi9 Plus may be used to improve the function of the prostate. [31]
  20. ProArgi9 Plus may prevent and possibly reverse the effects of osteoporosis by positively affecting bone mass. [32]
  21. ProArgi9 Plus has been used in the treatment of irritable bowel syndrome [33} and to reduce the occurrence of ulcers, particularly stress-related, without affecting gastric acid production. [34,35]
  22. ProArgi9 Plus may improve renal function and slow the progression of renal disease and age-related chronic renal failure. [36,37] Arginine`s protective effect on the kidneys may also benefit those with diabetes.

Source References:

  1. Kochupurackal P, et al. Nitric oxide: an antioxidant and neuro-protector. Annals of the New York Academy of Sciences. 2002; 962:389-401.
  2. Kumar CA, Das UN. Lipid peroxides, antioxidants and nitric oxide in patients with pre-eclampsia and essential hypertension. Med Sci-Monitor. 2000 Sep-Oct; 6(5):901-7.
  3. Brown, M.D., Dengel, D.R., Supiano, M.A. Nitric Oxide Biomarkers are Associated with the Blood Pressure-Lowering Effects of Dietary Sodium Restriction in Older Hypertensives. Circulation (Abstract I). 1997; 96:I-539.
  4. Rosano, G.M.C., Tanina, G., Cerquetani, E., Leonardo, F., Pelliccia, F., Bonfigli, B., and Chierchia, F.L. L-arginine Improves Endothelial Function in Newly Diagnosed Hypertensives. The Journal of the American College of Cardiology (Supplement A). 1998; 31:262a
  5. Moncada, F., Palmer, R.M.J., Higgs, E.A. The Discovery of Nitric Oxide as the Endogenous Nitro vasodilator. Hypertension. 1988; 12:365-72.
  6. Pautler EL. The possible role and treatment of deficient microcirculation regulation in age-associated memory impairment. Med Hypotheses. 1994 Jun; 42(6):363-6.
  7. Tarkowski E, et al. Intrathecal release of nitric oxide in Alzheimer’s disease and vascular dementia. Dement Geriatric Cogn Disord. 2000 Nov-Dec; 11(6):322-6.
  8. Ghigo E, Arvat E, Gianotti L, et al. Hypothalamic growth hormone-insulin-like growth facto-1 axis across the human life span. J Pediatr Endocrinol Metab.2000; 13 Suppl 6:1493-502.
  9. Fried R, Merrell WC. The Arginine Solution. New York, NY. Warner Books, 1999.
  10. Efron D, Barbul A. Role of arginine in immuno-nutrition. J Gastroentol. 2000; 35 Suppl 12:20-3..
  11. Korting GE, Smith SD, Wheeler MA, Weiss RM, Foster HE. A randomized double-blind study of oral L-arginine for treatment of interstitial cystitis. J Urol. 1999 Feb; 161(2):558-65.
  12. Piatti PM, Monti LD, Valsecchi G, et al. Long term oral L-arginine administration improves peripheral and hepatic insulin sensitivity in type 2 diabetes. Diabetes Care. 2001 May; 24(5):875-80.
  13. Mohan IK, Cas UN. Effects of L-arginine-nitric oxide system on chemical induced diabetes mellitus. Free Radic Biol Med. 1998 Nov 1; 25(7):757-65.
  14. Heys SD, et al. Dietary supplementation with L-arginine: Modulation of tumour infiltrating lymphocytes in patients with colorectal cancer. Br J Surg. 1997 Feb; 84(2):238-41.
  15. Brittenden J, et al. Dietary supplementation with L-arginine in patients with breast cancer (> 4cm.) receiving multi-modality treatment: report of a feasibility study. Br J Cancer. 1994 May; 69(5):918-21.
  16. Khedara A, Kawai Y Kayashita J Kato N. Feeding rats the nitric oxide synthase inhibitor, L-N(omega) nitroarginine, elevates serum triglycerides and cholesterol and lowers hepatic fatty acid oxidation. J Nutr. 1996 Oct; 126(10):2563-7.
  17. Chen J, Wollman Y, Chernichovsky T, et al. Effect of high dose nitric oxide donor L-arginine in men with organic erectile dysfunction. BJU Int. 1999 Feb; 83(3):269-73.
  18. Wolf A, et al. Dietary L-arginine supplementation normalises platelet aggregation in hypercholesterolemic humans. J Am Coll Cardiol. 1997 Mar 1; 29(3):479.
  19. Podjarny, E., et al. Pregnancy-induced hypertension in rats with adriamycin nephropathy is associated with inadequate production of nitric oxide. Hypertension. 1997; 29:986-991.
  20. De Gouw HW, Verbruggen MB, Twiss IM, Sterk PJ. Effect of oral L-arginine on airway hyper-responsiveness to histamine in asthma. Thorax. 1999 Nov; 54(11):1033-5.
  21. De Gouw HW, Marshall-Partridge SJ, et al. Role of nitric oxide in the airway response to exercise in healthy and asthmatic subjects. J Appl Physiol. 2001 Feb; 90(2):586-92.
  22. Fried R, Merrell WC. The Arginine Solution. New York, New York. Warner Books, 1999. pp 4-5.
  23. Stevens BR, Godfrey MD, Kaminski TW, Braith RW. High intensity dynamic human muscle performance enhanced by a metabolic intervention. Med Sci Sports Exerc. 2000 Dec; 32(12):2102-8.
  24. Heitzer, T., Just, H., and Munzell, T. Antioxidant Vitamin C Improves Endothelium Function in Chronic Smokers. Circulation. 1996; 94:9.
  25. Zeiher, A.M., Schachinger, V., and Minners, J. Long-Term Cigarette Smoking Impairs Endothelium-Dependent Coronary Arterial Vasodilator Function. Circulation. 1995; 92:1094-1100.
  26. Barbul A, et al. Arginine enhances wound healing and lymphocyte immune responses in humans. Surgery. 1990 Aug; 108(2):331-6; discussion 336-7.
  27. Braga M, Gianotti L Raedelli G, et al. Perioperative immuno-nutrition in patients undergoing cancer surgery: results of a randomised double-blind phase 3 trial. Arch Surg. 1999 Apr; 134(4):428-33.
  28. De-Souza DA, Greene LJ. Pharmacological nutrition after burn injury. J of Nutri. 1998 May; 128(5):797-803.
  29. Kirk SJ, et al Arginine stimulates wound healing and immune function in elderly humans. Surgery. 1993 Aug; 114(2):155-9; discussion 160.
  30. Bednarz B, Wolk R, Chamiec T, et al. Effects of oral L-arginine supplementation on exercised induced QT dispersion and exercise tolerance in stable anginapectoris. Int J Cardiol. 2000 Sep 15; 75(2-3): 205-10.
  31. Aikawa K, Yokota T, et al. Endogenous nitric oxide-mediated relaxation and nitrinergic innervation in the rabbit prostate: the change with aging. Prostate. 2001 Jun 15; 48(1):40-6.
  32. Fini M, et al. Effect of l-lysine and L-arginine on primary osteoblast cultures from normal and osteopenic rats. Biomed Pharmacother. 2001 May; 55(4):213-21.
  33. Sahin AS, Atalik KE, Gunel E, Dogan N. Nonadrenergic, noncholinergic responses of the human colon smooth muscle and the role of K+channels in these responses. Methods Find Exp Clin Pharmacol. 2001 Jan-Feb; 23(1):13-7.
  34. Ohta Y, Nishida K., Protective effect of l-arginine against stress-induced gastric mucosal lesions in rats and its relation to nitric acid-mediated inhibition of neutrophil infiltration. Pharmacal Res. 2001 Jun; 43(6):535-41.
  35. Khattab MM, Gad MZ, Abdallah D. Protective role of nitric oxide in indo- methacin- induced gastric ulceration by a mechanism independent of gastric acid secretion. Pharmacol Res. 2001 May; 43(5):463-7.
  36. De Nicola L, Bellizzi V, Minutolo R, et al. Randomized, double-blind, placebo controlled study of arginine supplementation in chronic renal failure. Kidney Int. 1999 Aug; 56(2):674-84.
  37. Reckelhoff JF, et al. Long-term dietary supplementation with L-arginine prevents age related reduction in renal function. Am J Physiol. 1997 Jun; 272(6 Pt 2):1768-74.

Free Places in My Lifestyle Change and Weight Management Program


I’m offering 3 free places in the next group of my Lifestyle Change and Weight Management Program. This works in groups of ten which is fantastic for developing group support and motivation and also for sharing previous experiences as well as the new ones as you work through the 90 Day Program.

90 Day Programme includes the following:

1. 90 days worth of 100% natural health supplements (this is the only thing you pay for at wholesale price, everything else is completely free) and Nutritional advice based on your current BMR and identifying your Macro needs based on your personal goals

2. Food diary and individual review

3. Recipe guides with shopping ingredients based on your macros

3. Exercise and training advice (training is optional extra for 1 to 1 or small groups)

4. Private Facebook Group for constant mutual support and additional resources

5. Members only bonuses and discounts

6. Psychological support to overcome emotional issues and habit changing, belief change etc: 1-2-1 and group

7. Copy of my ebook: Brain2Body Lifestyle, Nutrition and Exercise Manual

8. Training in individual plans utilising the Goal Setting section of my book

9. Weekly planner template and training in how to use it effectively

10. 2 meetings each month to keep you focused, on track and motivated to achieving your personal best

11. 2 Group calls each month to keep you focused, on track and motivated to achieving your personal best

12. 24/7 SOS text support

13. 10 week email coaching course to help develop your mental strength and resilience

Why Getting Your Nutrition Only from Food is Poor Advice


Product Range

If you have followed the standard government health advice all your life then you’ve been eating a so called “healthy” diet.  You’ve followed the NHS Eatwell Plate (1) from the beginning, and were always told supplements were unnecessary as long as you ate a balanced diet (whatever that means).

Perhaps though you’re wiser now, and are following a diet with a much higher nutrient content. Whatever you’re doing, one of the most repeated beliefs among health conscious people is that you can – and should – get all of your nutrients from food.  With over fifty percent of the population taking some form of vitamin/mineral supplement this clearly isn’t a universal belief.  However, the flip side of this is that some people think that because they take the supplements they can eat what they want, which isn’t exactly productive and potentially harmful, (2)

Some people are shamed into avoiding supplements by friends and family with statements like “So you’re too lazy to eat real food?  You think you can fix everything with a pill or a powder?”  We all have those health conscious friends, with no real knowledge, who decry supplementation as a waste of time and money.  They are confusing drugs with nutrients.  They absolutely are not the same thing.

slmsmart-eue9-eu

10 Reasons You Should Take Supplements

1. You Eat the Standard 5 a Day Diet
Grains, legumes, and most forms of modern dairy are not nutrient filled foods. The purpose of consuming food is to nourish the body and mind and these foods do the opposite. For starters, all grains, legumes, and standard dairy are nutrient deficient as they contain extremely small amounts of nutrients, many of which are malabsorbed.   Grains and legumes actually deplete nutrient stores (3) and interfere with your bodies ability to absorb nutrients (4)  They are toxins in themselves, which increases your nutrient needs.  Grains and legumes both cause intestinal damage which further decreases your bodies ability to absorb nutrients (5).  Even if you’ve stopped eating these foods, you may be in nutrient debt or have lingering intestinal damage which is interfering with nutrient absorption.

PH Range

Due to inflammation caused by other food, toxins, dairy protein is often inflammatory.  Standard dairy also contains mycotoxins which again cause considerable damage to your gut (6). The following link explains a nutritional supplement system that combats the effects of stress, nutrient depletion and toxins: http://www.synergyworldwide.com/EN-GB/Content/Products/V3Nutrition
More on damaged, inflamed, leaky gut syndrome in another post and ways to manage the painful symptoms of digestive disorders with self hypnosis.

2. Daily Exposure to Toxins
Your body needs nutrients to deal with all the toxins you are exposed on a daily basis.  When more toxins are present, you need more nutrients.  Back when we lived in caves it was less of a concern because the air and water was not polluted like it is today. Sadly you’re exposed to a multitude of toxins in the air, water and food on a daily basis.

Here are just some of the things your body has to contend with:

  • Xenoestrogens (plastics, BPA, some moulds, petroleum products).
  • Industrial solvents and cleaners.
  • Wheat products
  • Alcohol
  • Prescription medication

Our bodies aren’t designed to deal with these toxins using only nutrition from food, in fact they’re not designed to deal with them at all as they are negative by products of our scientific evolution in mass production to meet the demands of a growing population. So if you plan to get your nutrition only from food, you should plan to get used to ingesting and absorbing toxins on a daily basis. Good luck with your health of that’s what you decide.

Here are probably the top 3 sources of toxin build up in our bodies:

  1. Unnatural lighting.
  2. Food toxins (not a problem if you’re eating the Brain2Body System and using Synergy nutritional supplements).
  3. Stress and lack of sleep.

These two natural nutritional supplements are made from plant, fruit and herb sources, Phytolife helps you return your body back to a PH neutral, healthy alkaline state and Mistify is a high powered antioxidant that boosts your immune system and fights the effects of free radical damage.

Mistifyphytolife-web

There are hundreds of other sources of unnatural stress that increase the body’s need for proper nutrition.  Even if you’re doing everything you need to be doing – it’s almost impossible to get all of your nutrients from food, because they lack the nutrients we need these days.

3. Human Nutrient Absorption Declines With Age
There are numerous studies that have shown that children need more nutrients to support their continuous growth, and older people need more nutrients due to malabsorption.  As people age, they often begin taking medications which again can interfere with their nutrient absorption.  This means that as you get older you need to take more nutrients in the most absorbable form possible in order to maintain your optimal nutrient levels on a daily basis.

4. Soil Depletion
Modern farming practices deplete the soil of nutrients.  When plants are repeatedly grown on the same land, the soil loses nutrients faster than they can be replaced.  Over time, the plants have fewer nutrients to grow.  Fertilisers contain just enough nutrition for the plant to survive until harvesting, but not enough to support human health.  This results in plants that have 75% fewer micronutrients. (“Not On The Label“, p213.[7]) And in addition, most plants are not harvested fresh and they sit on trucks, shelves, and counters for weeks before being eaten.  Over time, the nutrient content of these plants decreases.

Most modern fruits and vegetables are grown to increase their sugar content as opposed to their nutritional value (8).  This then results in most of the common fruits and vegetables being artificially high in fructose and sugar and ultimately lacking in the basic , key nutrients and (9), when plants contain fewer nutrients, the animals that eat these plants also become malnourished.  A study published in the Journal of Nutrition and Health found copper levels in the UK have dropped by 90% in dairy, 55% in meat, and 76% in vegetables.

5. Water is Depleted of Nutrients
Water is also depleted of its mineral content due to modern production methods.  There is a massive variation in the mineral content of bottled and tap water and surprisingly, tap water generally has more (10).  Water filters remove important minerals such as magnesium (11), which was a main source of magnesium for early humans.  If you don’t use a filter and you don’t have a well, it’s likely you’re consuming dangerous amounts of fluoride and/or are deficient in magnesium. This could explain why people who drink water higher in calcium than magnesium develop more myocardial infarctions (12) and ischaemic heart disease (13).

6. Low Calorie Diets Are Unhealthily & Low in Nutrients
This may sound slightly mad, but starving yourself is bad for your health.  Consuming a diet that is too low in calories means you’re consuming too few total micronutrients.  Humans are designed to consume a large amount of calories (14), and that doesn’t necessarily make you fat.  When you eat less (as we are regularly told we should), it’s easy to become malnourished.  When you’re consuming low quality foods, you have to eat even more to obtain the right amounts of nutrition.  This is one more example of why food quality matters.

What do we mean by low calorie?  According to a study (15) by the US National Institute for Health (NIH) most diets require 27,575 calories to supply all the essential micronutrients.  If you’re eating less than that, and are following something like the USDA diet or the South Beach Diet, you’re deficient in nutrients.

Animal foods are generally higher in calories and nutrients, so it’s no surprise that this is where the majority of calorie intake came from in early human development (16).  Now the modern trend is to reduce the consumption of animal foods, people are consuming fewer nutrients.
Pesticide-treated vegetables are lower in phenolics than organic ones.  This is because polyphenols are produced as a defence against bugs and pathogens.  When there is no reason to defend themselves, the plant stops producing polyphenols.

There are pesticides and this is despite sometimes being contaminated anyway (17).  It should be mentioned that many studies show organic foods are not higher in nutrients.  However, that’s going by the Government definition of organic – not “organic” that you would find in your back garden or allotment.  Fresh fruits and vegetables grown at home in well fertilised soil are going to be far higher in nutrients than shop bought organic versions.
Plants treated with pesticides are also lower in phenolics than organic ones (18).  This is because polyphenols are produced as a defence against bugs and pathogens.  When there is no reason to defend themselves, the plant stops producing polyphenols.
There is also evidence that glyphosate chelates minerals in crops on which it is sprayed (19). It remains to be seen (20) how much of an impact this effect has, but it’s safe to avoid GM foods for a variety of reasons.

Unfortunately, organic is not always possible due to financial or logistical reasons.  Even when you can find organic foods, they aren’t necessarily better.

7. Grain-Fed vs Grass-Fed Meat & Standard Dairy Products
Compared to grass-fed meat, grain-fed meat is considerably lower in its natural content of antioxidants, micronutrients, fatty acids, vitamins and minerals (21).  Grains are not the ideal food for humans or herbivorous animals.  When herbivores are fed grains, they become malnourished, just like humans.  Grain-fed meat and farmed seafood can also serve as a carrier for more toxins, which increases nutrient needs.

Raw, un-pasteurised, unprocessed, full-fat dairy can be good for you (22), but the kind most people buy at the grocery store is not healthy.  The majority of nutrients in milk are found in the fat (cream).  When you remove or reduce the fat, you are removing and reducing the nutrient content.  Pasteurisation destroys some of the nutrients in both skim and full fat milk.  Standard dairy products are also high in aflatoxin and other mycotoxins that were in the cattle’s feed (23). So, if you eat grain-fed meat or standard dairy products, then supplementation is a very good idea.

8. Exercise Increases Your Nutrient Needs
There is a common misconception that lots of exercise is the key to a long and healthy life (it’s not). And there are many people out there, some athletes included who denounce supplementation as unnecessary, often with the idea that exercise is the best medicine. Unfortunately this is extremely misguided.  I don’t recommend high quantities of exercise for the bulk of my clients (24), unless they are training for something in particular, and this is an important point.  If you’re doing enough exercise to substantially deplete energy reserves, you’re also burning more nutrients for energy production and recovery afterwards.  As a result, athletes and busy professionals in particular are at an even higher risk of nutrient deficiencies.  Since many up and coming athletes eat a low nutrient, high toxin diet – this is a serious concern for their development, performance and overall health.

Proargi-9+ helps your body to repair and maintain a healthy cardiovascular system, keeping your blood vessels clean and able to relax and dilate fully allowing the maximum amount of oxygenated blood to flow through them. This gets more oxygen to your muscles and organs as well as being more efficient in flushing toxins from your body.

Proargi9+Box

With todays fast paced lifestyle, us mere mortals are also at risk as we eat fast and on the move, cope with much more stress, often sleep less and poorly, as well as committing to regular exercise all add up to poor nutrient intake and absorption which has a massive knock on effect on our overall health. This is why supplementation is an absolute must (25).

9. Using High Quality Nutritional Supplements May Help You Live Longer

Product Range
Ageing is a natural process, and it’s not always fun.  If there were supplements that could delay this process for you, why would you not take them? (26).  As long as there isn’t an undue risk of harm, it’s hard to justify avoiding a substance simply because our ancestors didn’t have access to it.  There is good reason to believe a higher intake of nutrients may prolong life.  Our hunter-gatherer ancestors may have been malnourished at certain times which is not beneficial.  If supplements can buy you a few more years of quality life, why not take them? I have been taking supplements for over 30 years now and ironically I have gone full circle. I started out using Natures Sunshine products and then tried out other companies, on recommendation fro friends etc. I have now come back round to Natures Sunshine and their subsidiary company Synergy Worldwide, whose products I tried and tested over a two year period, and I can hand on heart say that I have not found a more ethical nutrition company with the same standards of researching, sourcing, testing and production quality assurance that Synergy and Natures Sunshine employ.

10. What Price Do you Put On Your Health
Whether we like it or not, sometimes supplements are cheaper than real food.  Sometimes with something like fresh salmon, it can often be healthier for you both physically and financially to supplement with a high quality fish or krill oil than to settle for a farmed variety, because farmed salmon is frequently much lower in its omega-3 content and high in toxins. Farmed salmon are also have higher concentrations of parasites and bacteria.  In order to hide the sickly appearance of farmed salmon meat, the fish are fed a pink pigment to change their tissue colour, so just like fruit and vegetables, it’s our own perception of colour and shape that dictate what we buy. If it doesn’t look like we think it should, we won’t buy it and this is all down to the food industries advertising and marketing.

Farmed salmon contains about 16 times more PCB’s and pesticides than its wild cousin.  Wild salmon is often more expensive than grass-fed beef, and presents more of a health risk than benefit.  Grass-fed beef has enough omega-3’s by itself (28), but supplementation may be a good idea for some people (like children and older adults).

We live in a stressful, toxin riddled world, and it’s a perfectly normal, healthy,and totally acceptable behaviour to wants to understand what the toxins are in our food and water and how you can counteract their effects whenever possible. Hiding your head in the smoke and mirrors of the government and food industry advertising and also of the diet industry won’t make the effects of these toxins go away. Neither will eating some fruit and vegetables.

The idea that you can get all your nutrients from food is fine in theory, but sadly in todays environment it is virtually impossible in practice. Soil and water depletion, food and environmental toxins, poor absorption, pesticides, exercise, stress, poor sleep and a lack of calories can all cause nutrient deficiencies.  There is evidence that consuming nutrients from food is more beneficial than supplements (29), which is why you need to focus on a nutrient rich diet first and foremost.  However, it’s rarely enough these days.

If you want to be at your best both physically and mentally, supplementation is a fantastic start. Restricting yourself by “only getting your nutrients from food” is not a good idea, even on the Brain2Body System (30).

To find out more about sourcing high quality nutritional supplements go tho this website and find out more about Synergy Worldwide, who they are and what they do: www.synergyworldwide.com

References for: Why Getting Your Nutrition Only from Food is Poor Advice

Adapted from an Original article by:
Bullet Proof – The State of High Performance

1. http://www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx
2. http://www.livescience.com/17117-dietary-supplements-unhealthy-behaviors.html
3. http://www.ncbi.nlm.nih.gov/pubmed/6299329
4. http://www.ncbi.nlm.nih.gov/pubmed/11595455?dopt=AbstractPlus
5. http://www.ncbi.nlm.nih.gov/pubmed/17519496
6. http://www.ncbi.nlm.nih.gov/pubmed/19762818
7.http://www.amazon.com/gp/product/0141015667/ref=as_li_ss_tl?ie=UTF8&tag=bulletpexecut-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0141015667
8. https://www.organic-center.org/reportfiles/Oregon_Tilth_2008%20%5bCompatibility%20Mode%5d.pdf
9. http://www.berkeley.edu/news/media/releases/99legacy/5-18-1999.html
10. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1495189/
11. http://www.historyofwaterfilters.com
12. http://www.ncbi.nlm.nih.gov/pubmed/16675428
13. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1930966/
14. http://www.ncbi.nlm.nih.gov/pubmed/9721056?dopt=AbstractPlus
15. http://www.ncbi.nlm.nih.gov/pubmed/20537171
16. http://ajcn.nutrition.org/content/71/3/682.long
17. http://www.quackwatch.com/01QuackeryRelatedTopics/organic.html
18. http://pubs.acs.org/doi/abs/10.1021/jf020635c
19. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3479986/
20.http://www.ipni.net/ppiweb/bcrops.nsf/$webindex/70ABDB50A75463F085257394001B157F/$file/07-4p12.pdf
21. http://authoritynutrition.com/grass-fed-vs-grain-fed-beef/
22. http://www.realmilk.com/wp-content/uploads/2012/11/ResponsetoMarlerListofStudies.pdf
23. http://www.ncbi.nlm.nih.gov/pubmed/19762818
24. https://simonmaryan.com/shop/#!/Brain2Body-Lifestyle-Nutrition-&-Exercise-Manual-mobi-version/p/47793798/category=13027060
25. https://simonmaryan.com/synergy-worldwide/
26. https://simonmaryan.com/synergy-worldwide/
27. http://www.puresalmon.org/pdfs/human_health.pdf
28. http://authoritynutrition.com/grass-fed-vs-grain-fed-beef/
29. http://ajcn.nutrition.org/content/89/5/1543S.abstract
30. https://simonmaryan.com/shop/#!/Brain2Body-Lifestyle-Nutrition-&-Exercise-Manual-mobi-version/p/47793798/category=13027060
31. https://www.bulletproofexec.com/why-you-need-supplements/

Keys To Successful Fatloss Part 2: Self Perception


Keys To Successful Fatloss Part 1: Introduction


Brain2Body Lifestyle Nutrition & Exercise Manual – 2nd Edition coming soon!!


brain2body-cover

I have been working on the 2nd edition of my Lifestyle Nutrition and Exercise Manual, with the main focus having been on updating the supplements section later on in the book. This now emphasises health supplementation as opposed to more sports based supplements in the 1st edition and this update is based heavily on my research into this form of supplementation.

Having health issues myself, I have wanted to find ways to enhance my bodies’ ability to recover, repair and regenerate and what I found really made me smile, and feel good. So, I am almost ready to get this new version published and I will keep you all posted when it is ready.

Thanks again to everyone who bought the 1st edition and I am confident that you will find this new edition enlightening as well.

Simon

Latest review of my new book


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I just received an email today with this independent review of my latest book, happy is an understatement. http://lnkd.in/dqJR7Wu

Check out the review and if it flicks your switch, why not get yourself the book, you never know it might just be the difference that makes the difference for you.

Whatever you do have fun.

 

Simon 🙂