Principle 1 recapto play great you must hydrate1. What are the symptoms of dehydration?

Principle 2 recap For a longer career, eat plenty of veg

1. How many portions a day should you aim for?

Principle 3 Recapstart the day like a champion

• What will be affected by the breakfast ( or lack of) you choose?

Principle 4 recapyou are paid to eat

• 3 things to you should do when putting on size

• 3 things you should do when getting leaner

• 3 rules of digestion

Hull KR Principle 5

Managing stress is the key to success

Rich McKeating

March 2003

Tea at Chemical Ali's

The century of stress

• According WHO we have 100 times more stress than our grandfathers

• 2/3 of all doctors visits are stress related

• 75% of people claim that their main stress is related to money and work

Your body on Cortisolare you being chased by a Lion?

Short Term

• Diversion of blood from organs to muscles

• Raise Dopamine/ adrenaline

• Effect on short term/ long term memory/ rational thinking

• Faster Heart Rate/blood pressure/ breathing ( above 145 and rational thinking is gone)

• Long Term Repair projects put on hold

• Lowering of sex drive

Long term

• Lower immune system leading to Frequent colds/illness

• Lower thyroid leading to Weight gain/loss

• Increased bacteria leading to IBS

• Restlesness/ insomnia

• Low metabolism

• Inability to concentrate

• Heart disease

• diabetes

Contributions to stress• Physical

• Chemical

• Radiation

• Food intolerance

• Poor diet

• Dehydration

• Surgery

• Injury

• Mental/ emotional

• Relationship

• Financial

• Social

• Worries/ anxiety/ depression / guilt

• Inflammation

• Temperature extremes

Daniel Hurley

Toxic Home Deodorants- aluminium, links to Alzheimer's, also Parabens linked

to tumours

– Deodorants will stop the body from excreting toxic substances

Non stick cook ware can infect food with additional substances such as chlorine, aluminium and other toxic compounds which can have drastic effects on the body, particularly on the thyroid

Antibacterial soap- triclosan, know to kill human cells( hygiene hypothesis )

Fluoride toothpaste-enough in one tube to kill a child, is believed by many to be linked to cancer and osteoporosis

Carpets- benzene ( know cause of leukaemia) Wall paper, paint, mattresses all known to contain formaldehyde Plastics in water bottles, food containers- linked to increase

Xenoestrogens

Other sources

• Microwaves

– 97 flavonoids

– xenoestrogens

• Mobile Phones

– Open blood brain barrier

– Studies show link to lower T Levels

• Food

• Tap water?

• Amalgam Fillings?

• People

Your body and toxins?

To protect the organs from toxins the body will lay down fat

Toxins disrupt hormones, causing stunted growth development, and eat muscle

Overload of toxins will eventually contribute to a slower working body unable to cope with the demands placed upon it, at this stage people are more susceptable to all types of illness, and death.

What can you do about Environmental stress?

• Not a lot!

• Ditch Deodorants

• Limit Mobile Phone use

• Ditch your Microwave

• Within your budget, consider environmental safer products

• Hang with the right crowed.

Dealing with physical stress• Deal with inflammation

– Muscle 4-5 days

– Bone 2-4 weeks

• Consider the following foods

– Pro inflamation fats (saturated/ omega 6 vegetable oil) vs anti inflamation fats (monounsaturated fats/ omega 3s)

– 400-600mg Tumeric 3 X a day

– Garlic 600-1200mg if suplementing

– Pineapple (bromalin)

– Flavonoids- berries, tea, cocoa

Lack of calories creates additional stress

Fruequent meals

Dehydration reduces ability to recover

Physical Precautions• Magnesium (mixed blend)

500-1000mg per night

• Hot- cold contrast

• Epsom Salt baths

• Weekly Massage

• Anti inflamatory cocktail

– 2 large carrots

– 3 sticks celery

– 1 Beet

– 1 pear

– Ginger

Top Food sensitivities• 1. Milk and Milk

Products

• 2. Eggs

• 3. Fish

• 4. Shellfish

• 5. Soy

• 6. Wheat and Gluten

• 7. Peanuts

• 8. Tree Nuts (such as Almonds and Walnuts)

Dealing with food stress• Elimination diet

• No reliable testing

• Control blood sugar

• Eat 90% quality palaeolithic foods

• Organic?

Old Native American saying

“if you want to know what a person was thinking yesterday, look at their body today. If you want to know what a person will look like tomorrow, look at their thoughts today”

Steps to resolving emotional and mental stress

• Drinking? Hiding away? Watching television?

• Take steps to resolve it!– Grateful log

• Positive things

• Reflect– Mindfulness meditation– Breathing techniques– Hypnotherapy

• Feed the positive dog• Laugh!• Be organized• Supplements

– 400mg Valerian (planetary formulas)

– Fish oil

– Magnesium

– Phospatidyl serine

– 4 cups Green tea a day

The Fearsome FoursomeLos Angeles Rams,1963,Rosie Mears (76)

How to Improve Sleep• Get to bed early

– Sleep- from 10-2 physical repair

– Sleep from 2-6pm mental repair

• Avoid Caffeine after 4pm

• Stretch and do pre hab work before bed

• Have fresh air and cool the room

• Take Magnesium at Tea and 45 mins before bed

– Build up daily, back off is stools get loose

• 9g of inositol can also help

• Start dimming the lights in preparation for bed

• Starchy carbs can help/ also banan's/ mackeral/ turkey/ cottage cheese

Avoid eating food 2 hours before bed

Try hot baths

Try ice cold baths

Military crawl position

Make the room pitch black

Night wave( club)

• Wear socks

• Keep a journal

• Turn off all electrics in the room

• Avoid looking at the time if you wake up

• Fight the urge to get up

• If you wake up feeling tired take 2 tablespoons of almond butter on celery before bed

The benefits of a nap• Scientist at NASA found

that when allowing astronauts a 20 minute snooze they increased alertness by 55%, productivity and performance went up by 34%

• Harvard University concluded that a 20 minute nap 3 times a week could reduce the risk of heart disease by 37%.

• Occam's razor

• Eye mask

Summary• Environmental stress

– Technology is a great slave but a terrible master

– Ditch deodorants or use friendly alternative

• Physical stress

– Massage

– Supplements with magnesium

– Epsom salt baths

– Juice!!/ hydrate/ fish oil after workouts and matches!!

• Food stress

– Eliminate foods that make you tired

– Control blood sugar

• Mental emotional stress

– Take a pro active approach to your mental well-being

– Relax/ laugh

• 5 things you learnt today?

Questions