Sleep...your secret weapon!

“Sleep is food for the brain, sleep is fuel for exercise”

Hi everyone, Donogh here from PFP. In this blog I’m going to discuss the importance of sleep and how you might be able to improve your sleep – your secret weapon!

Sleep can aid the body in growth and repair as cortisol, a known muscle eater is reduced during sleep. Sleep is the best time for growth and repair as testosterone and human growth hormone are at their peak. A reduction in sleep means a reduction in muscle building time. Long periods without sleep can increase stress to key organs and cause muscle soreness. Sleep has been shown to improve motor learning and reduce anxiety. Research has even shown that 8+ hours of sleep can reduce your risk of injury.

Image via Pinterest

Image via Pinterest

 

So, what are the consequences of poor sleeping patterns?

•       Poor concentration, Poor Decision Making, Poor memory Recall

•       Mood Disturbance, Increased Anxiety, Depression,

•       Reduced Testosterone, Reduced Growth Hormone, Increased Cortisol, Reduced natural adrenal release

•       Increased risk of illness

•       Loss in Lean Tissue, Increase in Body Fat

•       Increase stress to key organs

Did you know that research has also shown that being awake constantly for 17 hours has the same effect as 0.05% blood alcohol levels! To avoid this effect, it is advised to try nap throughout the day if you have a long day. A 20 minute nap has been shown to enhance alertness, concentration and motor skills. Be careful not to nap too long though as naps between 45min and 90min may have you waking up groggy and disoriented.

What strategies can we implement to try sleep better?

  • Educate – Understand the importance sleep plays in your lifestyle
  • Routine – Determine your sleep requirements and meet them nightly, try go to bed around the same time every night
  • Environment – Create a dark, quiet, comfortable and a technology free bedroom. Avoid using your phone, tablet or laptop 1 hour prior to going to sleep. Activate the blue light filter on your phone/tablet. Or try out the blue light blocking glasses - available here
  • Periodize Sleep – Try creating times within busy days that you can have a nap
  • Nutrition – Stabilize blood sugar levels, restrict caffeine consumption after 3pm so your bodies melatonin production isn’t interrupted

Sleep is one of the most underappreciated part of our lifestyle but it can play a huge role in helping us reach our goals. Hopefully from this you can take away how important it is and try to improve it just a little.

As always, if you have any questions just pop in and ask one of us.

Talk to ye soon,

Donogh

My top training and nutrition podcasts

As we head towards September, I know lots of you are renewing your health and fitness goals and getting remotivated after the summer months. One of the questions I've been asked loads is for some podcast recommendations - so today I'm going to go through a few of the podcasts I'd recommend, especially if you want to expand your nutriton and training knowledge.

1. Sigma Nutrition - https://sigmanutrition.com/

One of my go-to podcasts for evidence based info on all things health and lifting related. Hosted by leading Irish expert - Mr. Danny Lennon. 

2. The Strength Athlete - http://thestrengthathlete.com/

A powerlifting/strength based podcast for those who are interested. Great evidence based info on training, nutriton, technique and sports psychology. 

3. Precision Nutrition - http://www.precisionnutrition.com/

Covering a wide and intersting variety of topics, Precision Nutrition is a great podcast for expanding you nwoledge inrelation to nutrition, health and fitness. 

4. The Guru Performance - https://guruperformance.com/

Hosted by Laurent Bannock and featuring a wide variety of expert speakers on everything in sport and exercise science. Often delving into the latest science and research on a topic. 

Give any of these podcasts a listen and let me know how you get one. Also, if you've come across any podcast gems please let me know...I'm always looking to add more to my playlist.

Thanks,

Nigel

 

My top 10 foods for micro-nutrients

When all is said and done, our health is the primary reason for eating good food.

We can get so caught up in counting macros, calories etc. that sometimes we don't think about the nutritional value of food. 

So with that in mind, I have compiled a list of MY top 10 foods (pretty hard to pick only 10!). I decided not to include any meats or fish on the list so that I could keep things simple - anyone who comes to the PFP knows how much I love my meat! The foods that I have picked are nutritional powerhouses, easily available and can be included in our daily diet. How many do you eat regularly?

1. Apples - great source of fiber, potassium and anti-oxidants. Also a good source of boron, which is a mineral with bone-building properties so aids with arthritis and osteoporosis prevention. 

2. Spinach - Low calorie and nutrient dense. High in potassium, magnesium, folate and iron among other vitamin and minerals. Can help to lower blood pressure and to keep skin and hair healthy. 

3. Onions - believed to have protective effects against stomach and esophageal cancer. Onions contain anti-oxidants and are anti-inflammatory, antiviral and antibiotic - which will help to improve your immune system. The type of onion impacts on the health-promoting properties - the stronger the taste the more the potent the properties of it. 

4. Turmeric - also has natural anti-inflammatory and anti-oxidant properties. Very good for supporting any liver conditions.

5. Eggs (organic) - perfect source of protein. Make sure to include the yolk as the whole egg contains all nine essential amino acids. Contains choline which is vital for heart and brain health. Eggs provide decent amounts of vitamin B2, vitamin B12 and selenium. Best eaten poached or boiled and with a soft yolk. 

6. Nuts - raw nuts of any kind provide are great sources of fiber, anti-oxidants and vitamin E. Also important for heart health. 

7. Berries - berries are great sources of anti-oxidants and help to lower cholesterol levels. Believed to have protective properties against degenerative diseases. 

8. Sauerkraut - a big favourite of mine - but make sure it is truly fermented and not just a commercially processed impostor. The process of fermenting food creates 'live cultures' which have a tonne of health benefits such as feeding the good gut bacteria. A good balance of gut bacteria will result in improved digestion, absorption of nutrients and greater immune health. Sauerkraut is high in vitamin K and C as well as iron, potassium and calcium. Cabbage in itself has strong anti-cancer and anti-inflammatory properties while also being high in fiber and low in calories. 

9. Avocado  - high in mono-saturated fat which is believed to reduce the risk of both diabetes and cancer as well as being important for a healthy heart. Contains lutein which is important for eyes and skin. Great source of fiber, potassium and vitamin A. 

10. Raw milk / cream - raw, organic milk and cream are one of my favourite things to eat. Besides tasting great, raw dairy is full of vitamins A and D as well as calcium.  Raw milk is also high in omega 3s. It contains lots of healthy enzymes. Find raw milk here from Crawford's Farm with a list of stockists including the Fruit and Nut in Portlaoise. Even if you are lactose intolerant you may be able to tolerate raw milk with no issues so it's worth checking out. 

So there you have it - my top 10 foods (at the moment!) for micro-nutrients. 

What would you add in  / take out? I'd love to hear your thoughts and ideas.

Nigel