The Journal #6
Hot. Ramadan. Manifesto. iPhone.
01. HEALTH - Joe Gaunt
Coming in Hot
There is so much old/ new science (known for years but re-emerging with better research) lately and the pinnacle of this for me is sauna use.
Andrew Huberman (Huberman Lab Podcast ep 69) did a great job highlighting the study by Laukkanen et al (2018) that showed sauna use 4-7 times per week reduced cardiovascular events by 50%.
50% is an insane number and hard to believe at first. But when you consider many of the top 10 causes of death are cardiovascular, heart and respiratory system related and sauna has been shown to hugely impact these areas and systems.
Some other benefits;
Brain health and cognition
Skin health
Improved sleep
Detoxification
Recovery
Infrared saunas (note, cooler than traditional) for home present a much more cost effective option for regular use but other deliberate heat exposure options (with less affect) include hot showers, hot tubs or extra layers while completing physical activity (check safety guidelines on all). My recommendation is to go for a 3 wave (near, mid, far) option if you are considering the infrared option.
02. PERFORMANCE - Jonny Grayshon
Optimising Performance whilst Fasting.
When it comes to fasting and training, it can be difficult to maintain the energy and recovery needed to get the most out of your sessions.
Here’s 5 tips to stop Ramadan, or any other fasting period, halting your progress in the gym whilst still staying true to your beliefs:
Hydrate
1 litre of water / 25kg body weight over a 24 hr period would be optimum hydration however getting this amount of fluid in throughout the night could prove difficult.
Aim to hydrate as much as possible through the night to help energy, satiety, digestive function, recovery and performance.
Protein
0.4g of protein / kg of body weight every ~ 4 hrs would be optimum protein intake to support building and repairing muscle. Due to the fast I would push this up to 0.6g / kg for 2 meals; Iftar and Sahur and use the rest of your daily calorie allowance on sensible carbohydrate and fat choices.
Fruit
High water content, nutrient dense and a carbohydrate source, this will not only contribute nicely towards your daily calorie allowance but also help hydrate you and provide vitamins and minerals to support the immune system.
Resistance Training
Due to both a lack in energy, and regular protein feeds, scrap the HIT workouts and concentrate on resistance training.
Lift heavy to help maintain muscle mass and perform your training sessions late in the day right before Iftar which will allow you to time a post workout meal at the end of your daily fast to optimise recovery.
Recovery
Post workout recovery is key for energy upkeep and prevention of soft tissue injuries.
Especially for those taking part in sports.
Carbohydrates are perfect for recovery so load the post workout meal with a carb dense food choices whilst staying within your daily calorie allowance.
White rice is my go to choice of carbs as I find it sits best on my stomach.
Ramadan kareem
03. MINDSET - Mike Bates
Manifesto.
Pictured above is probably the greatest business manifesto ever written.
Phil Knight, co-founder of Nike, penned this in 1980 (that’s almost 45 years ago if you want to feel really old!). It has stood the test of time and is applicable to pretty much all businesses, corporations and startups.
I think we all should write a manifesto.
Not just for our businesses but for ourselves.
Last week I wrote about the importance of writing as a means of organising ones thoughts and a manifesto is a great way to do that.
You could write a manifesto for just about anything yet I feel the real value is writing one when we’re facing something particularly difficult or facing into significant personal change.
A big personal challenge.
A change of career.
A new relationship.
Writing down your thoughts and principles related to any of the above is powerful.
You might ask yourself these questions.
What are your red lines?
What will present you with the greatest dangers?
What must you do to ensure success?
When I share my M.I.N.D.set system for goal setting or deliver a keynote on The Art of Resilience I always advocate this process.
A manifesto is an intention and a public and personal declaration of that intent.
It creates accountability and brings everything into focus.
It’s often the difference between making it and not.
Like the idea but don’t know where to start?
Just Do It! (TM - Nike)
04. QUOTE
“Choose not to be harmed - and you won’t feel harmed.
Don’t feel harmed - and you haven’t been.”
Marcus Aurelius
05. TIP
This week we’re giving you 3 tips instead of 1.
All are hidden hacks for iPhone users which will help you get more out of your device.
1 - A spirit level in your pocket
Don’t waste money on third party apps. Use the free ‘Measure’ app from Apple and select the bubble icon at the bottom of the screen. You now have a handy spirit level for putting up those shelves or levelling that campervan pitch.
2 - No more ‘C’ in Calculator
Ever found yourself typing the wrong digit into the ‘Calculator’ app only to have to press ‘C’ and start all over again? No more. Access the hidden backspace function by swiping left across the numbers you have typed to erase the last digit.
3 - The floodlight
We all use the flashlight function on iPhone but did you know that you can control the level of brightness? Simply access the Control Centre by swiping down from the top right corner of your screen. Press and hold the flashlight icon until the brightness control appears. Brighten or dim dependant on your task.
You’re welcome.
The Journal by NXT45
