Nutrition Ninja

What up Ninjas!
Lately, due to massive BULL RUN in crypto, I have been staring at the computer more than ever.

(Here at Nutrition Ninja we train people to maximize their results in three different areas: 1. Physical health 2. Mental strength 3. Wealth)... So I have been neglecting exercise almost completely.
But as a biohacker, I am still supercharged and feel awesome.
I have magic potions for minerals and micronutrients that I use every day to ensure that my boney is getting optimal building blocks.

Getting the missing minerals, vitamins, micro-and phytonutrients is vitally important nowadays. But before you just start stuffing pills into your mouth it is good to know what they are
Here is a cheat sheet on why they are important.

Super simple, cheap & effective Biohack... and it’s kinda obvious and overlooked.
Ever thought about why Rocky & actual professional athletes have skip rope in their daily routine?
It’s a full-body workout that gets your heart rate up and has a whole host of health & performance benefits.
Just a few minutes a day:

🦵🏼Strengthens your legs
🦵🏼Strengthens glutes
🦵🏼Strengthens calves
🏃🏼‍♂️It Burns more fat & calories than typical cardio
😊Improves mood
❤️Improves heart health
💗Gets your heart rate up
🧠Improves brain function
☠️Helps detoxification
🩸Improves lymphatic drainage which;
🤡Helps improve skin
🏋🏼‍♀️Tones muscles in Lower & Upper body
🦴Helps with improving bone density
🤸🏼‍♀️Helps coordination, balance & agility skills

Also;
👉🏼Requires hardly any space
👉🏼Is cheap AF
👉🏼Only takes a few minutes
You can even skip while you watch TV or listen to audiobooks.
When was the last time you skipped?

JUST DO IT!
Steal one from your daughter 😁 if you have to.

There are three macros, of which we can live on two in theory, but it’s best if we don’t.

Each macro serves a purpose which is why they exist in nature, but the ratios, timing & quality should be considered for optimal health & performance.

Our brains require glucose (not dietary carbs) & adequate amounts can be produced within the body naturally⁣ from digesting proteins

I’m not anti-carb (quite the opposite) as they can be beneficial when used correctly (the type of carb & the timing is important) esp for athletes & people trying to bulk (like I am) post-workout, but that’s not most people⁣

We didn’t evolve eating so many carbs, especially “empty” or processed quick digesting carbs with low nutrient density. We evolved eating single-ingredient foods (one protein source & a couple of seasonal vegs) not bread & pasta (which is made from more grain than we could ever collect as a human naturally)⁣

It’s fact most people don’t handle glucose well & probably have some form of insulin resistance, which means their bodies are not able to utilize energy from carbs efficiently!⁣

The best thing is to test yourself, see with data & then the way to reverse insulin resistance is to reduce the number of carbs you eat, eat healthy fats, optimize your day to suit your circadian rhythm & apply the other health tips we share here in Nutrition Ninja.

Strangely the government dietary *guidelines* suggest carbs should make up more than 50% of your daily calories, while fat should be limited to less than 30% ⁠which is insane⁣

⁠⁣My point: there’s too much emphasis put on a group of foods which we don't strictly require⁠ & we’re told to limit a group of foods that we 100% required. Seems backward?

I’m not saying be fully keto. Be fat-adapted, be metabolic flexible, eat what YOU need for energy⁣ personally & time it right. To find out, test.

📚Great books on this subject are: “The Bulletproof Diet” by Dave Asprey and “Fat for fuel” by Dr.Mercola.

As a Nutrition Ninja the number one thing you can do to improve your health, performance & brain power is to optimise your sleep.⁣
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There’s a tonne of reasons & hacks...⁣
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So why do we sleep?
We sleep to reverse the damage that we’ve done to our body during the day, using the energy that we’ve collected from our food & from the sun⁣.
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If we don’t sleep properly, we don’t regenerate properly & we age faster!
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If you want to live longer sleep is the BIGGEST thing to respect⁣.
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Optimising your sleep doesn’t just mean improving QUANTITY, its optimising the QUALITY of sleep.

Both are as important as each other BUT 99% of the world only care about the QUANTITY (total hours) or how they feel.

Data is power & knowing YOUR data means you can reap the rewards⁣.
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The 3 main stages of sleep:

1️⃣ Light Sleep: It’s when you first fall asleep & throughout the night as you bounce between the other stages. It boosts your brain’s communication & your ability to learn & remember.
About 50% of your total sleep is light sleep⁣.
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2️⃣ Deep Sleep is the restorative stage & is when your tissues are regenerating & repairing.
The more repairing you need, the more deep sleep you SHOULD get⁣.
Most deep sleep occurs in the first half of the night & forms 15-25% of your total sleep⁣.
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3️⃣ REM sleep is the mentally restorative stage & is when short-term memories are stored to long-term. REM is often considered the most important stage, but we need all stages in the right % on average. Most REM sleep occurs in the second half of the night & forms 20-25% of your total sleep⁣.
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Tips for optimising sleep⁣
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✔️No blue light after sunset & wear blue blocking glasses (blue light wakes us!)⁣
✔️Stop eating around sunset⁣
✔️Have a consistent sleep & wake time⁣
✔️Ring-fence an 8 hour window for sleep⁣
✔️Maximise exposure to natural light during the day⁣
✔️Sleep in a dark room (blackout blinds)⁣
✔️Sleep in a cool room (around 19c)⁣
✔️Test CBD, TMG or Niacin 30 mins before bed ⁣
✔️Don’t exercise after 4pm⁣
✔️Wind Down an hour before bed

What hacks have you tried?

Are you using any devices to monitor your sleep?