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Cold showers V Hot baths

Cold showers V Hot baths

Thousands of people from all over the world already incorporate cold showers into their daily routines. The main benefits reported by people who take cold showers regularly are listed below:
 
Reduced stress levels.

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Make your own hand sanitiser

Make your own hand sanitiser

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The active ingredient in this hand sanitizer recipe is the alcohol, which needs to comprise at least 60% of the product in order to be an effective disinfectant. The recipe calls for 99% isopropyl alcohol (rubbing alcohol) or ethanol (grain alcohol, most commonly available at 90%-95%). Please don't use any other types of alcohol (e.g., methanol, butanol), as they are toxic. Also, if you use a product that contains a lower percentage of alcohol (e.g., 70% alcohol) then you need to increase the amount of alcohol in the recipe or it won't be an effective disinfectant. 

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What are nootropics

What are nootropics

To put it simply, nootropics are supplements designed with the intent of boosting brain power while maintaining brain health. Some refer to nootropics as “smart drugs” or the kind of pill that the protagonist in the film Limitless took that allowed him to maximise brain power and more. [1]

 The truth of the matter is, nootropics are simply formulations that contain specific ingredients or concentrations of compounds that have been studied for their brain benefits. Most of the formulas you find in popular nootropics contain natural ingredients

 

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What is BHB and ketosis

What is BHB and ketosis

If you’ve been looking up ways to lose weight, chances are you’ve heard or read about the ketogenic diet. It’s known to be that one diet where you suppress the amount of carbs you eat and rely on fats to do the rest of the work. 

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THE BEST SUPPLEMENTS TO TAKE WHEN YOU’RE JUST STARTING OUT

THE BEST SUPPLEMENTS TO TAKE WHEN YOU’RE JUST STARTING OUT

When it comes to training, one of the overlooked parts is often nutrition. Specifically, taking the right supplements. 

With all the brands and new “science” when it comes to supplements, there is just too much information available that it causes confusion. 

That’s why we decided to provide you a list of the best supplements to take when you’re just starting out. 

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The Bristol stool chart

The Bristol stool chart

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Changing the game (Game changers review)

Changing the game (Game changers review)

The game changes is a documentary on Netflix promoting a vegan diet for better health and performance. In this article I will attempt to break down and compare some of the misconceptions made in the film. Confirmation bias is a term used when people seek out information and studies to back up their claims, we have all been guilty of this at times.
The game changers is jam packed (excuse the pun) with celebrities promoting their choice of diet and pseudoscience to back up said claims which makes it harder for people without a science background to challenge the claims that have been made in the film.

Roman gladiators ate a vegan diet
Gladiators were slaves owned by Roman aristocrats for entertainment purposes. The life expectancy of a gladiator was approximately two years once becoming a slave. It has been said gladiators were fed a diet full of grains and legumes to not only pack on body fat which offered some protection from cuts and wounds in the arena but was also a cheaper source of calories to feed the slave labour.

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Health & immunity

Health & immunity

What can you do
A balanced diet high in vitamins and minerals go a long way to build a strong immune system. Deep breathing goes a long way to help strengthen the immune system by supplying oxygen to the cells. Regular exercise also plays a big part to help strengthen the cardiovascular system and immune system.

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Electrolytes & muscle cramping

Electrolytes & muscle cramping

Quick tips
1) correcting your posture can do wonders to prevent putting muscles under strain and increasing blood flow.
2) cold showers and hot baths can help to increase blood flow into the muscles.
3) Breathing techniques; rapid breathing (hyperventilation) can cause an imbalance in carbon dioxide in the blood, meaning proteins attach themselves to calcium ions making them unavailable to the muscles.
4) Progressive relaxation; tensing and relaxing various muscle groups can help to prevent muscle spasms after a few sets of toning and relaxing.

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The cycle of sleep difficulties

The cycle of sleep difficulties

5 Sleep tips
1) Try a light snack 1-hr before bed:
Hot chocolate, foods high in tryptophan (Turkey/Banana), non-caffeinated herbal tea such as camomile or passionflower.
2) Relaxation techniques: 
Yoga, meditation, breathing techniques, stretching.
3) Hot shower before bed; As your body temperature cools it brings in a state of drowsiness.
4) Aromatherapy such as lavender oil or rosemary scent on your pillow.
5) Get into your favourite sleeping position; close your eyes and block out all background noise. Clean bed linen and blacked out curtains or eye mask can also help.

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Four types of communication 

Four types of communication 

Although you might find it hard at times, being assertive comes off as a positive attitude to the people around you. Especially when negative emotions take over. This can take time and skill to develop.

7 Quick tips
1) Practice what you want to say.
2) Hold eye contact.
3) You have the right to your own feelings.
4) Politely say you’re not finished when interrupted.
5) When saying ‘NO’ explain why.
6) Ask questions to clarify you’re listening
7) Use humour 

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Your sexual health matters

Your sexual health matters

People often say that silence and embarrassment are the main barriers for talking about sexual health. Speaking out about feeling safe and sexual health is hard for anybody to talk about. 

The purpose of this article is to:

A) make it easier to talk about sexual health

B) find ways to express yourself in an intimate relationship.

C) Give information about health and safety.

D) To talk about how stigma and discrimination affects victims.

E) Give useful details to provide more help.

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10 tips for better sleep quality.

10 tips for better sleep quality.

Sleep keeps your heart healthy by helping to reduce stress levels and inflammation. Sleep can also help to keep your blood pressure and cholesterol levels in check.

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Supplementing with a balanced diet

Supplementing with a balanced diet

You are what you eat as the story goes. Our bodies are made from amino acids, salts, essential fatty acids, sugars, vitamins and minerals along with other essential nutrients obtained from our diet and lifestyle. Vitamin D from the sun, electrolytes from clean water, and fresh oxygen all help to maintain optimal health, build protein chains (hair, fingernails, skin, joints), supply energy to our brain and muscles, rebuild torn tissue, as well as maintain cellular functions. All are contributing to what is referred to as homeostasis in the body, balance.

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'Hypoxia & Altitude training' 2019 Nobel prize in medicine or physiology

'Hypoxia & Altitude training' 2019 Nobel prize in medicine or physiology

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Brain Food PT-2, 9 types of intelligence

Brain Food PT-2, 9 types of intelligence

The 9 Types of Intelligence;
1) A naturalist is smart in nature.
2) Audio intelligence are smart with music.
3) Logical intelligence is smart with maths and problem solving.
4) Existential intelligence, what is the meaning of life?
5) Emotional intelligence, are good communicators.
6) Physical intelligence, Athletes.
7) Linguistic intelligence, good at explaining problems with words.
8) Interpersonal intelligence is the ability to understand and reflect on oneself.
9)Spatial intelligence tends to have a photographic memory and the ability to see pictures of their own thoughts when thinking.

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Brain Food PT-1

Brain Food PT-1

Self doubt and uncertainty is all conjured in your prefrontal cortex by your consciousness, this is why animals purely act on stimulus response from the central nervous system.

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Xenobiotics

Xenobiotics

xenobiotics are any foreign molecule not synthesised by the natural organism.
In chemistry any nutrient not made by our body is considered a drug (Xenobiotics) and may cause immunological responses.
Piperine (a molecule found in black pepper) inhibits glucuronids, The enzymes produced in the liver responsible for breaking down xenobiotics (foreign nutrients/drugs).

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Evolution of the human brain.

Evolution of the human brain.

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Eating to save the environment.

Eating to save the environment.

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What does water do for the body

What does water do for the body

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Manipulating hormones PT3

Manipulating hormones PT3

Caffeine, Alcohol & Nicotine are the most widely used, legal psychotropic drugs around the world with processed sugars one of the most common food ingredients. 
They feel good at the time right but what goes up must come down.

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Manipulating hormones PT2

Manipulating hormones PT2

Xenoestrogens & the 3P’s⚠️ Plastics, Pesticides & Parabens⚠️ .
Xenoestrogens are chemical compounds found in nature that imitate the hormone oestrogen. .
The 3 major sources of xenoestrogens are Plastics, Pesticides & Parabens

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Manipulating hormones PT1

Manipulating hormones PT1

The purpose of nutrition/ fasting/ supplements or any other method behind weight control is to manipulate hormones into a negative or positive metabolic state (fat balancing).
The 5 major hormones that respond to what you eat are:
Insulin....

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Nutrient Quality -PT2

Nutrient Quality -PT2

Take away msg➖
Meats are the single most nutritionally dense source of protein/ followed by some seeds, nuts and algae.
Essential fats;
Salmon, egg yolk, chicken thigh, Avocado, coconut, seeds/nuts
Carbs/Fibre;
Fruit & Vegetables.
Phytonutrients;
berries, fruits, veg & herbs

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Nutrient Quality PT-1

Nutrient Quality PT-1

80-90% of serotonin is manufactured in the gut & around 70% of our immune system is located in the GI tract. So iron deficiency, GI distress, & immune activation could be an underlying cause of depression”. Eat your red meat, people.
Did you know, 1 in 6 Americans have diagnosed depression & there are more prescriptions written for SSRIs in the US than people to take them.

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Glycemic Index and LoGi food swaps

Glycemic Index and LoGi food swaps

LoGi foods break down slower, leaving you feeling fuller for longer with a sustained energy source of slow releasing carbohydrates to use as fuel along with a lower insulin secretion.

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Debunking popular Nutrition Myths Q&A's

Debunking popular Nutrition Myths Q&A's

Let’s Clear up some popular nutrition myths.
Athletes require supplements?
FALSE; supplements are only required to supplement nutrition intake when the diet does not meet daily recommendations.

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Circadian Rhythm

Circadian Rhythm

Researchers have noted this is why we are at our cognitive best in the late mornings and most likely wanting to nap between 2-3pm.
In the same way we perk up in the evenings with our ‘second wind’ and are most likely in our deepest sleep cycle between 3-4am.

It’s believed around 15% of our genes are regulated by our Circadian Rhythm and scientists have linked it to health issues like Diabetes, Obesity, Depression & Dementia through regulation of hormones, although a ton of research is still needed.

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The Great Artisan Basin, The cleanest water in the world

The Great Artisan Basin, The cleanest water in the world

The great artisan basin is considered the purest natural spring water in all of the world.
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Spilling over in natural springs located around NSW central west farm lands, the water found in the great artisan basin is said to take millions of years filtering down through solid sandstone (permeable rocks) from the rain forests high up in the Papua New Guinea mountains and is contained by the outer layers of limestone the water can not filter through
(ImPermeable rocks).

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Intermittent Fasting & Ramadan

Intermittent Fasting & Ramadan

Ramadan is observed by Muslims worldwide as a month of fasting to commemorate the first revelation of the Quran to Muhammad according to Islamic belief. .
Putting religion aside how can athletes best perform during Ramadan and times of fasting?

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Nutrition in Communist Cambodia

Nutrition in Communist Cambodia

In Cambodia, both anaemia and vitamin A deficiency are serious health problems. Despite this, few comprehensive nutritional surveys have been completed to date. Ninety seven percent of women did not meet their daily-recommended intake of iron, while 70% did not meet their daily-recommended intake of vitamin A. Although many women consume vitamin A-rich and iron rich-foods daily, they do not consume large enough quantities of these foods. Results suggest that both the cost of foods as well as the extent of health knowledge is linked to nutritional practice.

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Macro or Micro nutrition

Macro or Micro nutrition

A 2016 Harvard study has shown quality of carbohydrates is more important then quantity for overall health. So load up on those complex carbs and fibres 
Bonus points for Bone broth and probiotics to boost your immune system.

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Clearing up KETO myths

Clearing up KETO myths

Summarising:
A lot of studies around the ketogenic diet have been taken out of context.
Keto can be extremely difficult to stick too and for weight loss, most people tend to bounce back in the long run.
It has shown success in some health applications. However remain cautious of exogenous ketones and if trialling a true ketogenic diet I recommend to supplement with electrolytes.
Without a doubt I would present evidence of the keto diet to my oncologist if I was diagnosed with cancer.
(Always consult your health care professionals before starting any new treatments).

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Vegan Vs Meat Eater (STATISTICS)

Vegan Vs Meat Eater (STATISTICS)

Okinawa, Japan has the highest rate of centenarians, Approx 740 out of its 1.2 million population.
The traditional diet consists mostly of plant-based carbohydrates with fresh fish and pork consumption on a weekly basis suggesting optimal human health doesn’t have to be restrictive to one side or the other as long as the food is fresh and nutritionally dense.
The Mediterranean diet to compare, is more high fat/low carb consisting of avocados, sun-dried tomatoes, olives, cheeses and fish.

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