Middle Class Caveman

Reading is great, a nice warm glass of milk. I actually take ZMA which is Zinc and Magnesium, plus me down a treat. Something I do regularly is go to Rainy Mood and listen to the rain, it's white noise and helps you stop thinking about stuff so your brain can zone out. Give it a try, I think you'll be surprised.

Oh how I wish we had known about the migration!

You have to kind of set the mood for sleep, if you know what I mean? That’s why I get off PlayStation etc half hour at least before I’m expecting to actually close my eyes!

ideally you want to get at least 8 hours of actual sleep, you won’t get 8 hours REM sleep in that time but it increases the chances that you will. That means you need to be in bed with enough time to doze off and actually sleep. I go to bed at 9.30pm but I don’t actually ‘doze’ until 10 as I let my brain calm down first. Playing PlayStation is stimulating to the brain so don’t expect to get in bed and fall asleep straight away, if you do your brain will still be active and this will delay the REM cycle kicking in. Salt is only appropriate if you’re drinking the water I suggested too! Rock salt, not table salt.

normal? Maybe. Is it recommended? 100% not. 8 hours of good quality sleep really is key to living a long and healthy life. I started at 6 because I thought that was an easy bench mark for people to meet.

if you already salt your food you’re all good, some people don’t and it’s just a really good way to get sodium and potassium in your diet with the extra fluid!

The topic we started the other day about nutrition has brought up some really good questions about health etc. Rather than focus on food I want to challenge people to a 7 day task to see if they 'feel' any better by changing a few simple protocols in their day. Attached is a word document I want you to print and use as guidance, you simply tick the box if you completed the task by the end of the day and then add a statement about something you are thankful for or proud of (this is a mental wellbeing task). The challenges are: Drink at least 1/2 litre of water for every 'foot' you are tall. So if you're 6 foot tall you would drink 3 litres of water throughout the day Eat 2 different colour vegetables of fruits with every meal Be in bed ready to sleep at least 6 hours before your alarm is set to go off Add extra rock, sea or pink Himalayan to at least 1 meal throughout the day Stop drinking caffeine at midday These are 5 very easy things everyone can achieve that will improve your general health and wellbeing over a relatively short period of time. Who is up for the challenge??? The FG Health Challenge.docx

I'm gonna try and get back on over the weekend as i've been awol a lot, i'm really struggling to get back into it this second time around as the grind to 60 is quite tedious!

What’s wrong with your back? We’re you at the meet? I did a load of treatment there

So who is up for a challenge?

Unfortunately that’s a loaded question, Lee. Health is a puzzle with many pieces. I’d argue you need to get the following 5 things right before you truly felt a difference: 1. Sleep - a solid 8 hours with 4-6 hours REM sleep in there 2. Hydration - the right mixture of water, sodium and potassium in your diet 3. Sugar - this has such an impact on your hormones it’s unreal 4. Vitamins and minerals - not just from pills but from a diet that is full of whole foods and variety 5. Stress - cortisol is a killer. Removing unneeded stress will make a big difference

the ones I linked I would suggest, they are dirt cheap for a large supply and have the appropriate dosage.

Sadly the answer to that question is yes @GazzaGarratt and you can thank the modern day snowflakes for that. Most modern food is so ‘clean’ that vitamin B is absent because it comes from dirt and bacteria that doesn’t exist in our culture anymore. Vitamin D comes from the sun and we all live indoors now on our machines.

So post number 2: What the hell should I be eating? well that is a very difficult question to answer as it depends on the person, their size, movement throughout the day etc. However, I can give you some basic guidelines. 1) Eat foods that aren’t calorically dense foods in abundance. Examples? Fruits, vegetables, potatoes, rice etc. Foods that have a lot of volume but not a lot of calories. These should make up a massive part of your diet because they keep you full and are usually full of vitamins. 2) Eat foods you enjoy regularly. This might sound counter-intuitive but if you try and cut out foods you like, you will crave them and binge. Feel free to have a biscuit or bag of crisps once or twice a day but factor that in with your other food choices and track them (see post 1). 3) Don’t get too hung up on certain foods etc. There are no such things as super foods, protein isn’t magic and being a vegan isn’t gonna make you a super athlete. Eat a wholesome, balanced diet. Here is a typical day of eating for me, I currently weigh 101kg (229lb or 16st 5lb) and I’ve dropped 9kg in the last 4 weeks following these eating patterns: BREAKFAST - Overnight Oats 1/2 Cup rolled oats 1 Scoop whey protein isolate (chocolate orange!) 1 tsp Chia seeds 1/2 Cup Almond milk (I’m lactose intolerant hence the isolate) 1 Cup blueberries to drink: 2 cups Beetroot juice with my Vit D and B MORNING SNACK 1 Pink Lady Apple 5-10 Pecans Coffee with sugar free syrup (I buy skinny strips and put the salted caramel in my coffee) LUNCH - this depends on what we cook in Sunday’s so I will just put the titles here: Lentil and Sweet Potato coconut curry or Chick Pea and Butternut squash stew or Chicken Thigh Stew or Chicken Biriyani or Homemade Burgers with Rice AFTERNOON SNACK - this is my pre-workout meal 1 Seeded thin bagel 1 tbsp peanut butter 1 banana drizzle of maple syrup glass of orange juice DINNER This varies day to day however it’s usually some type of meat or salmon with potatoes and a green veg like broccoli or snap peas. This meal all depends on my wife and what she is craving. EVENING SNACK - just before bed 3 Chocolate cookies or some cake that works out to roughly 2500 calories most days. I’m a creature of habit so I like to eat the same foods regularly. I hope this helps Elliott

Ok Folks, here is a comprehensive guide to improving your nutrition and feeling better/potentially helping you trim a bit of fat if that's your thing. I'm going to present it as a series of suggestions, @Nutcuttlit will add to this list also as he has expertise here too. 1) The best way to feel good is to get the appropriate amount of vitamins and minerals. These come from good quality food and a varied diet (more on this later), my first suggestion is really simple. Go to amazon and buy yourself a Vitamin D and a Vitamin B tablet - these are two essential vitamins that EVERYONE lacks in their diet. Here is a link to the ones I would suggest: Vitamin D Vitamin B These pills have exactly the correct amount you need per day. 2) Changing your eating habits is hard, it takes 21 days for something to form as concrete habit. My second suggestion is to make 1 change a week, this will make it easier to sustain and turn into a new habit. My biggest suggestion for a change right off the bat is to take a healthy lunch with you to work, I have grown very fond of my Thermos Compartment Flask as it allows me to take a hot lunch in one side and some carrots, cherry toms, cucumber in the other. It also has a spoon in it, it's all encompassing. This way I know I have a tasty lunch I WANT to eat and my obligatory veggies that will keep me full. 3) Losing weight is rather easy, its just the application that difficult. My final suggestion is to keep a food diary. Download MyFitnessPal (it's free) and scan/log EVERYTHING you eat. Once you know how many calories you're eating daily (just be honest when you track, no one is gonna know except you), all you have to do is remove some of the calories to start losing weight. A good deficit is about 500kcal a day, however this doesn't have to be from just your food. You could try and burn 300kcals exercising (walk up and down the stairs for 20mins - that's the easiest 300kcals you will ever burn) and then ditch 200kcals from your diet. This should be enough to get you started, I'm going to add a meal planner thing later today!

Almost certainly!

I will get a little guide up today for you all and Aaron @Nutcuttlit can add to it too

49" LG TV FROM AMAZON!

Grinding aye? I love it when you grind baby

I am gonna DEEEPEEEEEESSSSSSS the shit out of the mines. I have both of the best swords from their so lots of the loot for @J&B will be amazing! See you all at 9pm!

that’s a negative

What time we hitting the mines then?

So, does he consider V for Vendetta and Watchmen ok for children to read? Not sure the rape scene in watchmen is good watching/reading for a 13 year old!

17 or 18 would be good so you can tank last boss. Sword and shield would be good