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Recover From Exercise MUCH Faster After 40

Recover from kitesurfing

Recover from exercise faster, even when you’re over 40, so you can go all day…and then do it again and again and again.

“Leave me alone…just 5 minutes more…” he groaned from under the sheets.

I couldn’t believe it, this was the same man who just 2 days ago had been dragging me down to the beach at 8am. 8am when there was absolutely NO wind and no forecast of wind for another 5 hours, but he wanted to be there anyway, “just in case.”  

Today at 11 am it was windy and I couldn’t get him out of bed!

It was something we’d see all the time back when I ran kitesurfing camps…

People would work their ass off to save up for the holiday, blow a load of cash getting here and would generally have been looking forward to kitesurfing their ass off for the last few months.

They’d rock up at the beach like a kid in a sweet shop, take in all the sunkist bodies, the kites in the sky, the wind gently teasing them…

They’d rig up in seconds…often getting their wetsuit on backwards in their haste. And RUN down to the waterline to get started.

Fast forward 3 days…

That same person was now having to be dragged out of bed in the morning. When we told them it was windy a kind of terror crossed their face.

When we finally got to the beach they’d take ages to rig up, have forgotten 100 things in the car, need to buy water and a sandwich before they started. Once they finally did hit the water they’d be back and sunbathing in 30 mins…

What caused this incredible turn around in their attitude?

Recover from exercise faster

I’m sure you’ve guessed it. Kitesurfing, like any other exercise, causes stress on the body. Time and time again we’d see our clients bodies were simply unable to to bounce back from that stress.

THE PROBLEM

People tend to split exercise preparation, exercise and then recovery into separate and distinct activities…

BUT…effective recovery starts way before we ever start to exercise.

Think of your ability to deal with stress as a cup.

  • The bigger the cup the more ability you have to tolerate stress.
  • The faster you can drain liquid from the cup the quicker you can recover from stress.
  • The more liquid you have in the cup the more stressed you are.

Now exercise is a stress…so when you’re exercising you’re adding liquid to the cup.

So if you can ensure, before you ever start to exercise that your cup is the size of a trophy and as empty of liquid as it can. Whilst having great systems in place to empty liquid out when it accumulates. You’re going to do a lot better on your next activity holiday or just the next time you hit the gym.

Here’s the key…it takes time to set these things in place. You cannot increase the size of the cup overnight, or empty the cup in a few hours. So by the time you rock up on your next activity holiday, if you don’t already have them in place…it’s too late!

So we want to be doing things ALL THE TIME to increase the size of the cup and drain liquid out of it effectively.

What Are Those Things?

Well I’m sure you’ve heard them before…

  • Low inflammatory, high nutrient diet
  • Young muscles which can receive oxygen and remove waste
  • Great sleep
  • Cold water
  • Fasting
  • Systemic enzymes
  • Hydrate
  • Omega 3 fatty acids
  • Collagen
  • Daylight
  • Movement

Really we’re talking about one thing, I call it the Secret Sauce:

Lowering stress of ALL kinds: So in addition to all the above, do a load of whatever works for you to lower your general stress levels. For some that might be meditation, for others a walk on the beach, laughing lots or hugging. 


THE CEO’s DILEMMA

For a lot of you high driver types, your chosen form of stress relief is exercise…exercise which (in the short term at least) adds more liquid to your cup making you more stressed! 

So I would suggest finding something to de stress which isn’t exercise!

Now exercise is without a doubt one of the best de stressors there it, but it’s also placing more stress on your body and forcing it to recover even more…

This is why super stressed CEO’s, who’s only stress release is to go to the gym, end up digging themselves in to a hole they just can’t CLIMB OUT OF.


It’s important we don’t focus on recovery as a separate activity, distinct from the pre exercise preparation and the exercise itself. Why? Because after exercise, there’s actually not a lot can do (at least if we don’t want to spend lots of money or need fancy equipment).

So What We Can Do:

  • Compression garments
  • Magnesium
  • Hot/Cold (there’s a reason athletes spend so long in the jacuzzi)
  • MOVEMENT
  • Massage
  • Red light
  • Branch Chain Amino Acids (BCAA’s)
  • L-Glutamine
  • Ashwagandha

But to be honest even if you’re doing all these things but don’t do the PRE work…you won’t notice a huge difference…

Recovery is a lifestyle…its about prepping your body to perform at its best so it can recover at its best…consistently.

I go into this deep in my latest book, “Post 40 Secrets.” Your underground playbook for performing like you’re 20 when you’re 40, 50 or 60+. Grab your FREE copy here >>

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Reduce Stress After 40 (Without Meditating)

Let me tell you how I really failed to reduce stress, in a pretty spectacular way!

I’d been working my balls off for a few weeks now…

I loved the feeling of adrenaline everyday as I smashed off my to do list…

The 4 hours of sleep a night before my eyes popped open and I was up and off again…not so much.

However I was smashing through my To DO list every day (and each day doing a few things that weren’t on there just to keep myself entertained).

I mean what’s not to like about those levels of productivity?

This was back in the days before my adrenals gave up, when I thought I was just a high performance human…

How little I knew.

About the time I was talking to a friend who expressed concern at my hectic schedule…

“Maybe you should just slow down a bit, breath, maybe try a bit of meditation…you seem really stressed…”

Immediately I felt my blood rise…what the hell did she know? Fucking mediation! I mean what the hell?

She wasn’t a bio hacker, a performance coach like me, she didn’t do the 100’s of little things I did every day to ensure I could do all this…I knew exactly was I was doing and I was going to prove it to her…

“I’M NOT FUCKING STRESSED”

I yelled at her…slammed down my coffee cup (the 6h of the day) and stormed out to smash some more tasks off my to do list.

Every week in our online community I take one the questions asked there and go into more detail in answering it…

This week Jeff asked, “How do I reduce stress…I already meditate and do breath work but find, when I actually do it, it just doesn’t take the edge off..is there anything else I can be doing?”

Before I answer this we have to understand what stress is. Stress is when or body goes into fight or flight…it’s that simple.

reduce stress

Now whenever I look at the body I tend to break it down into Hardware and Software…

  • Hardware is our meat
  • Software are the processes which run on the meat (thought patterns, behaviours etc)

Fight or flight response is the most hardwired response in our biology, we share it with lizards and it hasn’t changed in millions of years.

The Problem?

Most people see it ONLY as a mental thing, a software thing…

  • Your boss shouts at you
  • You get cut up in traffic
  • You can’t pay the rent this month

Because it’s a software problem most solutions to reduce stress and anxiety focus on software cures…meditation, breathing, do something relaxing, trying to control the processes.

The problem with software solutions?

You have to think about them…

Now I don’t know about you but when I’m super stressed and someone comes and tells me meditate I’m as likely to explode as I am to actually listen to their advice!

Reprogramming your software also takes a lot of effort. Just like in real life, programming software is a hard and long task, taking many, many man hours and changing our thought patterns is often the same.

However stress isn’t just a software problem, many other things place stress on the Hardware:

  • Noise
  • Junk light
  • Crappy diet
  • Not enough or too much exercise
  • Parasites or viruses (!)
  • Lack of laughter and human contact
  • Toxins
  • Parabens in beauty products
  • Pesticides
  • Plastics

The list goes on and on.

And the body only has one response to stress…

Fight or flight.

Now just like a computer if we upgrade the hardware…put a faster CPU in, we can run the software much faster…allowing much more bandwidth for other programs to run concurrently. Its also a much quicker operation and once it’s done its done.

So if I’m dealing with someone who wants to reduce stress or anxiety…the first place I start is with the biological causes of stress. The hardware.

By reducing stress on the the underlying hardware we can give a person much more resilience as we reduce the amount of baseline stress the body is under on a minute by minute basis.

Think of your ability to tolerate stress as a cup.

If you were totally stress free the cup would be empty. 

Each time your boss shouts at you, or you get cut up in traffic, or you eat a food which doesn’t agree with you, or you sit in front of a computer for hours…in short each time you force your body to do something which causes it to work harder than it wants to… little bit of liquid gets added to the cup.

Now the body has its own system for emptying the cup…but as we add more and more liquid to the cup this system struggles to clear the liquid fast enough.

Think of the remaining empty part of the cup as your resilience to stress….it’s how much more stress you can take before things start to go wrong. Once the cup overflows you start to have real problems.

By improving the hardware we increase the size of the cup whilst also increasing the efficiency of the system which empties it.

But the real advantage of treating hardware is that rather than requiring thought to implement like. A software solution, upgrading hardware often only requires a simple lifestyle shift to reduce the stress the body is coming under. 

And when the shift is made it’s there for life.

For example, a starting point for dealing with stress might be to look at what deodorant the person uses.

Bear with me I’ve not gone mad!

Most deodorants contain a shit load of chemicals which forces the liver to work harder to detox them…in other words they place it under stress.

So by simply changing the deodorant person uses to one what actually helps the body we can immediately lessen the amount the stress the body is under. Doing this requires no more thought than remembering to pick up the right deodorant next time you’re at the shops…no fancy techniques, no mind games.

Now am I trying to say that you can cure someone suffering from being stressed out and anxious by changing their deodorant 

NO

Stress and anxiety is a death by 100 cuts, of which deodorant is just one small cut…but if we can make enough small shifts, eliminate enough of these cuts we can eliminate stress with out ever needing to meditate…

But what you’ll find is as you start to reduce stress on the Hardware you have much more bandwidth for software solutions such as meditation, breath work and mind games.

Interested to learn more?

I’ve written en entire book about how to improve your performance after 40 and start your journey to reverse the natural mental & physical decline…click here to grab your FREE copy >>

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Stuck Indoors & Worried About Snacking Too Much?

At the moment I know a lot of people are pretty worried about the effect being stuck indoors is going to have on their waistline. Let’s face it all this sitting around and boredom snacking isn’t going to make us any slimmer.

There is however a more insidious threat to our waistlines which no one’s really talking about…

This is, for many of us, one of the most stressful times of our lives. You may or may not be working, but you’ll certainly be worried about loved ones and what the future holds in general.

Now stress itself is one of the biggest contributors to weight gain there is.

On a simple (and slightly oversimplified) biological level, stress raises cortisol levels, which raises blood sugar which causes you to store more food as fat.

So we want to avoid it as much as possible if we are to stay trim.

Now, most of us, when we think of stress in this time will think about the financial stress, the psychological stress caused by the uncertainty of our situation…

But stress comes in many forms.

Being indoors itself is stressful to our system.

Wifi, lack of sunlight, lack of contact with the earth, lack of nature, lack of forced temperature adaption, mould in our houses, social isolation, loneliness, lack of laughter and too much screen time all contribute to the underlying stress levels felt in the body, even if they are only subconsciously felt…

And the body only has one response to stress:

Dump cortisol, raise blood sugar and store fat…

So anything we can do to lower stress levels in this time is going to do both our mental health and our waistlines the world of good.

Luckily for us there are some things you can do right now, really simple things which will help you to control stress levels, feel better and have a positive impact on your waistline.

SHOWERS

Now I’m not for one minute suggesting that your not maintaining your daily hygiene but there is one thing you can do when you’re in the shower which can really help you reduce stress and boost your immune system at the same time (get your minds out of the gutter gents!).

The benefits of cold water have been known for a while now. Cold water exposure leads to the creation of an increased amount of white blood cells, those internal warriors who protect you from viruses. But it also has a up regulating effect on our parasympathetic nervous system…that part of the nervous system which (quite literally in this case) chills us out and de stresses us.

So at the end of your shower just turn the temperate all the way down for 30 seconds before you hop out. 

30 seconds is enough to reap the benefits and I guarantee you’ll feel amazing afterwards. 

A word to the wise.

The first few times you do this it may feel pretty unpleasant but the body reacts very quickly and within a few days you might even start to enjoy them, finding that when you don’t finish your shower this way you feel sluggish and over heated all day.

EMF

We know Electromagnetic Fields (EMF) effect us. Heck we and every other living thing on the planet emit a EMF field and these fields are constantly interacting in a complex pattern we do not fully understand as of yet. 

What we do know is these fields have a significant impact on our health and wellbeing. 

Scientists are starting to suspect quite strongly the electromagnetic fields emitted by our computers, our TV’s and most powerful of all, our wifi routers interfere with our own electromagnetic field and are very likely doing us harm by raising internal stress levels and down regulating the immune system.

So whenever you can over the coming weeks, turn off any electrical items. If you are using the internet try to plug your computer into the network and turn off the wifi so your not being exposed to it and turn your wifi of at night when you sleep. 

Even if you think this is all hogwash…it can’t do you any harm to not have the internet on at night!

GROUNDING

For those of you who have a garden this is a great one. Remember how we talked about EMF? Well the earth has the biggest EMF field of all and we are specifically attuned to it, to the point where it has a healing effect on us. It works to rebalance our own EMF fields and acts as protection against the toxic EMF emitted by our electrical devices and WIfi.

Bizarre to think that all those tree huggers were actually on to something (trees have EMF fields too).

This ones really easy, simply take your shoes and socks off and prance around in your garden for 5 – 10 minutes, preferably do this in the sunlight with some skin exposed to reap the benefits of… 

SUNLIGHT EXPOSURE

If you can manage it, get some sunlight on your skin (without sun protection) and into your eyes (don’t look directly at the sun, just be outside without sunglasses). 

Now for some of you you may not be able to get outside much at all these days but simply standing in front of a window will help. It doesn’t even really need to be sunny. What you want is the intensity of light only provided by that big ball of fire in the sky, even if it’s through clouds its still a hell of a lot better than any light bulb.

Natural light has a calming effect the body as opposed to electrical light which almost always causes stress and the vitamin D it forces the body to generate is going to do you the world of good these days. 

Preferably do this first thing in the morning as that way it has a resetting effect on your internal clock which will aid you in sleeping better as well.

FORCED TEMPERATURE REGULATION

Human beings were actually designed to live across quite a wide range of temperatures. Back in our days of chasing buffalo across the savanna, we would wake up shivering and as the sun came up and rose to its zenith would most likely be sweating buckets by midday.

Believe it or not being forced to adapt to temperature variations throughout the day is actually very good for us. 

The problem especially at the moment is we are locked inside, most probably in our central heated houses which maintain the temperature at a perfect 18 degrees (or whatever you have it at in your house). This completely over rides our bodies need to adapt to changing temperature, which over time actually causes stress on the system.

So anything you can do to un regulate this (is that a word?) from time to time will help. Now I’m not saying go and give your self heat stroke or hypothermia but forcing your body to adapt to subtle temperature changes can do you the world of good. 

Wear a t-shirt when you’d normally be wearing a jumper, take that cold shower, prance around bare foot outside in your pants (you’ll also give you neighbours a laugh and laughter is a great de stressor!) or put on an extra jumper and sweat a bit.

Just by doing a few of these things you’ll have an effect on your bodies stress response. You’ll not only feel better but you’ll be helping your waistline as well.

If you are worried about being stuck inside, not moving enough and snacking too much, I’d invite you to join our free online community in it you’ll find all the secrets to help you lose 20 kilos in 6 weeks without EVER counting calories, points or macros, going hungry or spending hours at the gym.

You can check it out here >> (did I mention it’s free?!)

Sam.