How to boost your magnesium levels

If you are eating lots of processed food or ready meals or have a history of alcoholism then you are more likely to not be getting enough magnesium in your diet.

What role does magnesium play?

Magnesium is an important element in the body because it activates or is involved in many basic processes or functions, including:

cofactor for over 300 enzymes
oxidation of fatty acids
activation of amino acids
synthesis and breakdown of DNA
neurotransmission
immune function
interactions with other nutrients, including potassium , vitamin B6, and boron

How to up the intake

A simple tip to boost your magnesium intake is to eat more dark green vegetables. These are important sources of magnesium because it is the central atom in the structure of chlorophyll.

Other dietary sources of magnesium include nuts; dried peas and beans; whole grain cereals such as oatmeal, millet, and brown rice; bone meal; blackstrap molasses; brewer's yeast.

Magnesium as a cure

Many naturopaths believe that the official government recommended daily allowance (RDA) of magnesium is too low. They think that it should be doubled to about 600 or 700 mg daily for adults. Most recommend the use of dietary supplements containing magnesium to make up the difference.

Naturopathic practitioners regard magnesium to be important in the relief or cure of the following conditions:

Mitral valve prolapse: Magnesium deficiency may lower the body's ability to repair defective connective tissue, including defective mitral valves.

Atherosclerosis.

Certain psychological conditions, including apathy, decreased ability to learn, memory loss , and confusion.

Kidney stones : Magnesium increases the solubility of certain calcium compounds that form kidney stones if they are not excreted in the urine.

Hypertension: Hypertensive people often have lower levels of magnesium within their cells than people with normal blood pressure.

Angina pectoris: Magnesium is thought to relax spastic arteries and help prevent arrhythmias.

Osteoporosis : Many osteoporosis patients have low levels of magnesium in their bodies.

Premenstrual syndrome (PMS) and menstrual cramps: Some women report relief from the symptoms of PMS when taking magnesium supplements.

Naturopaths also treat asthma, epilepsy, autism , hyperactivity, chronic fatigue syndrome , noise-induced hearing loss, insomnia , and stress-related anxiety with supplemental magnesium.

Wrap up

I recommend to everyone to up their intake of dark green vegetables. As well as providing magnesium, they also supply a host of vitamins, minerals, phytonutrients and dietry fibre.

I further recommend supplemental magnesium taken 45 minutes before bed if sleep is an issue for you.

You can be as great as you want to be

"A man or woman can be as great as they wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done." - Vince Lombardi

I post this in response to the tidal wave of limiting beliefs I hear from people every day in the gym. I get tired of hearing people making excuses for themselves and trying to rationalise why they can't achieve something.

Lets break this quote down-

Courage - Grow a pair and step out of the herd. Take that first step into your new healthier lifestyle and you will see how quickly you can transform your body.

Grow some self respect and realise that being fat is your fault but you can change it. It’s neither healthy nor attractive so stop with the excuses. Tell me, do you want to live a long life free of obesity related diseases?

Determination - Remind yourself every time you don't feel like going to the gym or you go food shopping and come across the sweets isle what you want to achieve! Use positive affirmations regularly!

Dedication- You will commit to dedicating the time and effort needed to transform your body no matter what obstacles stand in your way. Stop dedicating yourself to a lifestyle that is ruining your health.

Competitive drive- You can either compete with yourself by tracking your progress in the gym and with body composition testing. Alternatively can challenge a colleague or loved one a competition to see who can make the biggest body transformation. Turn it into a game and make it fun!

Willing to sacrifice the little things in life and pay the price for the things that are worthwhile - If you want to achieve a body transformation then your daily trips to McDonalds or the cookies in the evening have to go. Get off your ass and get outside or in the gym. Switch off the depressing, insidious, worthless soaps like East Enders and Coronation Street and instead get your body active.

What do you love more?

Your one minute fix from eating something sweet or would you love more to have a six pack?

Do you really love to work 60-80 hours per week to earn 'good money'. Constantly lacking in sleep and good nutrition, causing the quality of relationships with loved ones to suffer. Filling the void with addictions to alcohol, food or even drugs to escape from reality. Tell me, is it really worth it?

Or would you love to work less and have more time for yourself? There are always ways to live within your means better and many strategies to escape the rat race. Have the courage and make the changes necessary!

Finally, don't be a victim and take control of your reality today!

For another good read please go here-

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/161/The_Myth_of_Discipline.aspx

The Bio Signature Method

Here is Charles Poliquin explaining the Bio Signature Method-



Please drop me an email if you have any questions about Bio Signature Modulation.

Healthy food is not boring food

When discussing eating and nutrition with people they often hold the belief that eating ‘healthy’ has to consist of the same boring foods.

I think this stems from the fact that many competitive bodybuilders will literally eat egg whites and porridge for breakfast followed by dry chicken breast, rice and broccoli for years upon end.

The above example is not a balanced diet; you would be missing out on a significant amount of nutrients if you limited yourself to those food groups. Then again modern bodybuilding is not really about health.

The second problem with the above example is that eating the same foods all the time makes you more likely to develop food sensitivities.

When you become sensitive to a food you body develops an inflammatory reaction to it. This over time can lead to symptoms of IBS, bowel disorders bloating, depression and other neurological disorders. The gastrointestinal tract is a prominent part of the immune system. Are you starting to see how a dysfunctional gastrointestinal tract can cause a host of problems?

I recommend people to vary their sources of food regularly. This serves to provide them with a variety of nutrients, vitamins and minerals. With food ever available buy these days it’s possible to eat a different food every day.

How to put it into action

Step 1: Vary your sources of protein

Protein is made up of Amino acids and different amino acids have varying pharmacological effects upon the body. Different meats contain different levels of amino acids and this consequently gives them their distinctive tastes.

For example Turkey is high in tryptophan which has shown to be reasonably effective sleep aid, probably due to its ability to increase brain levels of serotonin (a calming neurotransmitter when present in moderate levels)[21] and/or melatonin (a sleep-inducing hormone secreted by the pineal gland in
response to darkness or low light levels).

So choosing turkey as your last meal of the day before bed would be a wise choice.

Good sources of protein: grass fed beef, free-range chicken, free-range turkey, new Zealand lamb, free-range pork, fresh or deep water fish, seafood, eggs, wild meats

Step 2: Vary your sources of vegetables

Vegetables contain varying levels of vitamins, minerals and phytonutrients. It’s important to get a broad spectrum of these compounds for optimal health. The simplest way to make sure your bases are covered is to vary the colours regularly.

Here is a list of some good options you can eat-

Alfalfa Sprouts
Artichokes
Asparagus
Bean sprouts
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Celeriac
Collard greens/ spring greens
Cucumber
Eggplant
Fennel
Green beans
Kale
Leek
Mange tout
Mushrooms
Okra
Peppers
Radishes
Rocket
Romaine Lettuce
Sauerkraut
Seaweed/Kelp
Spring onions
Spinach
Swiss chards
Tomatoes
Swede
Water chestnuts
Watercress

Step 3: Vary your sources of Fats

Using different types of fats to cook with or accompany a meal will again provide different health benefits. The most important point of fat intake is having the right balance.

Here is a brief on fats, I will go into more detail in another article-

Monounsaturated fats

These fats are generally high in Vitamin E and are found in foods such as pumpkin seeds, sesame seed, cashews, almonds, avocado, olive oil and olives. Providing essential fatty acids they are also believed to lower cholesterol and aid in reducing heart disease.

Monounsaturated fats are usually liquid at room temperature

Polyunsaturated fats

Usually liquid at room temperature, polyunsaturated fats can be found in sources such as fish, sunflower-seed and plant oils, safflower, soy and corn

Omega 6

In general most peoples intake of Omega 6 fats has increased to an unhealthy level in the last 60 years with the increased availability of plant based cooking oils and also the shift of diet of farm bred animals that we now eat. Cows and chickens are not supposed to eat grains and when they do their fat becomes too high in omega 6 fatty acids.

Sources of omega 6- cooking oils, nuts, and grain fed animals

Omega 3

Our intake of Omega 3 fatty acids has also decreased due to the shift in what the animals we eat are made of. Grass fed animals and Wild meat is naturally higher in Omega 3 and I highly recommend investing in eating only these types of meat. I

Sources of omega 3 – oily fish, flax seed, supplements

Trans Fats

These are the byproducts of food manufacturing and unless you have been living under a rock you should be informed by now that these are bad for you and should be avoided as much as possible!

Sources of trans fats- processed food, baked goods, re-used fast food oils

Saturated Fat

This has also unfortunately come at the expense of using good fats such as grass fed organic butter and animal fats which have been demonised as a source of heart disease by some very clever food manufacturers with an interest in selling you their vegetable oils.

For the skinny on saturated fat please go here and read these series of articles-

http://www.spacedoc.net/saturated_fat_is_good_for_you_1

Sources of saturated fat- butter, coconut oil, animal fats, dairy products

Step 4: Vary your sources of carbohydrate but limit gluten

Carbohydrates are by no means evil; you just need to eat them relative to your daily energy needs and individual metabolism.

For someone who is gifted with good tolerance of carbohydrates (and also normally a very lean sub scapular) these people can get away with murder in regards to how many carbs they can eat without putting on any body fat. If you are a carboholic then to you they are the lucky bastards of the world, get over it!

For the majority, sometimes estimated at up to 75% of the population; carbohydrate intake needs to be limited to sticking mainly to fibrous vegetable sources and limited fruit with strategic use of starchy carbohydrates based around times of exercise.

This is especially true if with people who are overweight or obese and having markers of metabolic syndrome. At a certain point for these people their body will stop responding properly to utilising carbohydrate effectively and become much more likely to store it as more fat. As a person gets leaner they can reintroduce more carbohydrates into their diets.

Get rid of the Gluten

I am not a fan of Gluten due to its Lectin content. Lectin’s have been shown to irritate the gastrointestinal tract and can contribute to autoimmune disorders. The number of people who also have issues with wheat has also increased over the last 60 years due to the mass expansion of harvesting grains using seed with the same genotypes. Again having the same food all the time causes a problem. In the past where people could be eating dozens of different species of grains before mass standardisation this was less of an issue.

For more on Lectin’s go here- http://www.krispin.com/lectin.html

Wrap up

So there you have it. The take home point is that a healthy diet doesn’t have to consist of the same foods; in fact a diet that consists of the same foods is not so healthy. A healthy diet should consist of a huge variety of foods in order to maximise your intake of nutrients.

Im also a strong believer in balance and the occasional treat of foods we know are not so good for us is ok to have.

I am by no means a food Nazi and enjoy my bit of cake every so often as much as anyone else. Its when that bit of cake becomes part of the daily intake along with biscuits, pizza, donuts etc.

Don't fall victim to mass marketing and become a sheep eating whatever the adverts promote into your living room. You have the power to choose!

Quote of the day 11/03/2011

"In truth, people can generally make time for what they choose to do; it is not really the time but the will that is lacking."

Sir John Lubbock


I post this in light of a conversation I had with a member at the gym today. He complained that he didn't have time to train every day, he then complimented me on my physical condition.

I then told him its not neccesary to train every day, that in fact I train myself 3-4 days per week for only 45-60 minutes at a time. I suggested he spend more time focusing on his nutrition than trying to attend the gym every day.

The point is if you prioritise your health you can make the time to put effort into training and controlling what you put into your mouth. Living in a free country such as the United Kingdoms gives you the freedom to choose, cherish it!

Five ways to waste time at the gym

1, Focusing on small isolation exercises only

Using exercises that only activate a small number of muscle fibres is going to get you nowhere when trying to loose fat and improve muscle tone. For women this normally involves using 2kg dumbbells for redundant shoulder exercises and for guys its often spending 45 minutes to an hour training only arms with isolation exercises.

Solution- Instead focus on big compound exercises that recruit the most muscle groups. This will give you the best bang for buck return for your efforts in the gym. Yes they feel hard, but that’s why they work!

2, Performing too much cardio, especially at steady state

Excessive cardio not only raises stress hormone levels further but it will actually make you fatter in the long run as your body breaks down muscle for fuel. Don’t be a cardio queen or make the mistake of doing cardio to ‘loose weight’.

Solution- Drop the cardio, especially performing it before you lift weights. Lifting more weights will not automatically turn you into Arnold Schwarzenegger or Zena warrior princess. The majority of guys who go to the gym struggle to build muscle despite their efforts. It takes years of specific and targeted training and nutrition to build appreciable amounts of muscle. Weight training will however increase your metabolic rate and make you stronger.

If you still insist on doing cardio then leave it to the end and limit it to 10-15 minutes of gruelling interval training. Intervals are best performed in a park as getting some fresh air and natural light is good for you.

3, Doing stupid stuff because its different and looks cool

Jumping on a bosu ball to perform 1 legged squats or doing bicep curls on a vibrating plate is not going to get you any closer to weight loss success. This is no more than entertainment training. Sure it might feel difficult due to the balance involved but so would a tightrope walk across the Grand Canyon. Would tightrope walking help you loose weight more effectively though, certainly not!

Solution- Ignore the stupid stuff and stick to the basics, and especially don’t let amateur personal trainers misdirect your efforts in the gym trying to show you cool stuff. You want maximal return for your time invested in the gym.

4, Getting stuck in Ground Hog Day and doing the same thing all the time

Humans are creatures of habit and routine and like to do things a certain way. Unfortunately so is the human body and it will adapt to any physical challenge you give it within 6-12 weeks. Performing the same routine for too long is a game of diminishing returns, especially if you are not pushing yourself to make performance improvements, i.e. get stronger or do more work in less time.

Solution- Change your bloody routine and stop being so OCD about doing the same thing all the time! Give yourself some fresh exercises to do that are compound in nature and you’ll be surprised how quickly it has an effect on your body.

5, Trying to make up for an inadequate diet with more activity in the gym

If you eat like crap unless you are exceptionally gifted with a fast metabolism to burn it off then you will look like crap too.

Unfortunately even those gifted with a fast metabolism cannot stop the internal damage done by trans fats and nutritional deficiencies created by the lack of nutrients in processed/fast foods. Eventually it will catch up on them in the form of inflammatory conditions and illnesses such as, IBS, diabetes, cancer, high blood pressure, mental conditions and abnormal cholesterol levels. The clock is ticking.

If you want your body to be healthy and function well then you need to provide it with the right nutrients for it to function properly. Only YOU put the food in your mouth, making excuses because of cultural and social pressure is no excuse.

Rather than bitch about how you find it difficult to eat healthier when around your family why not take command and start steering those you love to you to a healthier diet. How many years of good health do you want to spend with them?

With over 60% of the UK population overweight these you need to be doing something different from the majority. Don’t let yourself remain part of the overweight and sick herd of sheep.

The government guidelines on how to eat quite simply suck and are not working. People are getting fatter and sicker than ever and health policies are heavily influenced by big food manufacturers and pharmaceutical companies profiteering and filling their pockets at the expense of your health. Open your eyes!

Solution- Seek expert from a Bio Signature Practitioner or functional medicine doctor on correct nutrition. It you have been eating badly for a number of years then you are already going to have some nutritional deficiencies and imbalances that need to be corrected if you are to improve your health and loose body fat. A healthy body will drop excess body fat once it has been brought back into nutrient and hormone balance.

Back to Basics- Chin ups and Dips

I often find myself in discussion with guys about the most effective methods of training. Their usual desire is to get bigger on the upper body, specifically in the arms.

I start by asking them how many FULL RANGE dips and chin ups they can do and with how much additional weight. I emphasise full range which means starting from a dead hang on every rep of chin up and going as deep as your shoulder flexibility will allow on the dip. The partial range versions when you don’t come all the way down or up on either exercise don’t count I’m afraid!

At this point I often get funny looks at the concept of adding weight to these exercises. Then the typical excuses start to roll in-

A “Those exercises are so hard”

B “I’ll never be able to get as strong as you”

C “I’ll never be good at those, I’m too heavy”

D “My grip is too weak, I can’t hold onto the bar”

E “It hurts my shoulders”

Well sorry; none of the above are valid excuses.

A Yes the chin-up and dip ARE hard exercises because they activate so many muscle groups. But at the same time that activation of so many muscle groups at one time causes a massive stimulus to the body. More muscle means a faster metabolism so big exercises are crucial for your chubby guys too.

Please don’t tell me you are worried about getting too big if you do these exercises, unless your cousin is Arnold Schwarzenegger its just not that bloody easy to ‘get too big’.

Your results are proportionate to your effort. If you want to grow or if your goal is to reduce your waistline you have to be prepared to put in hard work and effort.

B News flash, when I started training I could do a grand total of 0 of either of these exercises. Yes I was skinny fat and weak. I have had to build up over a number of years what I can now do with additional weight. I am certainly nothing special as far as genetic marvels go!

If you put a limiting belief on yourself that you will never be able to do something then you are cheating yourself out of ever being good at it!

C How heavy you are when performing chin ups and dips is irrelevant. Your strength is all relative to your size. Yes true, a guy who weighs 80kg has to lift more bodyweight than a 60kg, but at the same token the 80kg guy should have more muscle.

Now if you are 60kg or 80kg and your body fat is too high (15% or above) then I’m afraid its time to loose the belly first! Any self-respecting male should be able to maintain around 10% body fat or below year round, especially personal trainers!

You will find as you loose the body fat and improve your fat to muscle ratio your chin up and dip performance will naturally improve.

D Your grip is too weak. Well its time to ditch wasting effort on 6 kilo wrist curls and start doing more chin ups. Ditch the straps and invest in chalk if your palms get sweaty.

Your forearms will get a hell of a workout just supporting your bodyweight. The grip will naturally improve over time as you get stronger on the exercise and will give you a much greater return compared to a wrist curl.

E If either the chin up or dip hurts your shoulders then its doubtful it’s the exercises themselves are the problem.

Its more likely that you have a shoulder dysfunction that could be caused by being too tight in the pectorals, too weak in the external rotators and lower trapezius or too inflexible in the thoracic spine. I recommend that you go and see a physiotherapist for a consultation if you have any shoulder issues. The shoulder is a complicated and easily injured joint so it’s a worthwhile investment to keep it healthy.

Chin ups and dips are for ladies too!



Women should not be afraid of performing chin ups and dips either. Women do not possess nearly as much muscle growth potential as men due to different muscle fibre composition and much lower levels of testosterone and other growth stimulating hormones. Becoming stronger at chin up's and dips will only produce a stronger, leaner, sexier feminine physique.

A benchmark to work towards

So to wrap it up if you cannot perform at least 10 full range chin ups or dips with your bodyweight then its time to drop the extra bicep curls and tricep pushdowns until you get a lot stronger on these basic exercises. This is a beginner’s level of strength for a man.

A man who has trained in the gym for more than a couple of years, should be able to perform these exercises for 10 rep's with at least 15% of his bodyweight added.

Ladies should aim to perform at least 3 full range chin ups and dips with their bodyweight.

Start mastering your bodyweight today!