Post by Emily White
Do you stick to your diet to a tee during the week, only to find yourself blowing out on the weekends? Despite your best intentions, you get home on a Friday evening, tired and hungry, and start reaching for the foods that you have been avoiding all week? Do the Friday night indulgences then set you up for a weekend of over consuming food and alcohol leaving you disappointed and annoyed come Monday morning?
This weekend overeating habit is all too common with one study showing that majority of individuals will lose weight during the week and gain in the weekends which leads to a viscous ‘yo-yo’ diet cycle.
If overeating on the weekends has been sabotaging your progress there are a few changes you can make to prevent this.
Julia Rucklidge is a professor of clinical psychology at the University of Canterbury. She has published many peer reviewed scholarly articles on nutrition as it relates to psychiatric symptom reduction. For more than a decade, Dr. Rucklidge has played a key role in forefront nutrition-mental health research, including extensive research using micronutrients.
We interviewed her so you could get a bit of insight into why Julia does what she does.
Dr Lara Briden is a naturopathic doctor and the period revolutionary—leading the change to better periods.
She first worked as a researcher and evolutionary biologist at the University of Calgary. She then went on to graduate as a naturopathic doctor from the Canadian College of Naturopathic Medicine (CCNM).
Her mission is to empower women to have easy, symptomless periods and join the worldwide "period revolution."
We interviewed her so that you can get some insight into what she does.
Sol Orwell is an entrepreneur and business developer, most known for his work as the co-founder of Examine.com. He was recognised as a 2014 Game Changer by Men’s Fitness and profiled by Forbes as a seven-figure entrepreneur. Most people "teaching" entrepreneurship are unqualified - a mixture of little success and little experience. Sol? He has lived it. 15+ years, 6 companies, over 8 figures generated.
We interviewed Sol so you can get a bit of insight into why he does what he does.
Post by Emily White
As the mornings get colder in New Zealand and winter looms on the horizon, many of us are booking warm holidays to escape the grips of the Southern Hemisphere winter. However with long-haul travel comes the inevitable dreaded jet lag. When we travel to a new time zone, our circadian rhythms are slow to adjust and remain on their original biological schedule for several days. Some individuals try taking over-the-counter or prescription pills to improve symptoms while others rely on coffee and adrenaline to get them through. Emerging research has discovered a game changing strategy to fight jet lag: fasting before and during the flight.
By Cliff Harvey
What does this have to do with nutrition?
Nada, nothing, not a bean.
BUT - I do know a little about training. Along with being a qualified trainer and having previously worked as a strength-coach for over a decade, I also won a few All-Round Weightlifting World Champs and set a few world strength records back in the day...
Nowadays I don't have the time to do much strength coaching at all, and hell, even my own training can suffer due to demands of writing, researching, speaking, and eating cookies with milk...
This program is a 'go to' for me. I hate (strong word I know) complicated, long training programs. Whenever I start adding too much to a plan, I lose interest, and find myself heading back to simplified, reduced volume plans. Sometimes I'd feel a bit guilty for that but at our recent HPN Conference our buddy 'The Glute Guy' Bret Contreras PhD gave a great keynote presentation on training program design, and one of the key 'take home' messages for me, was, do what you dig doing!
So, what's the 3-5 plan?
Read the full post here at Patreon
Kirsten Beynon is a registered clinical nutritionist and health science geek who is passionate about helping people find and maintain their best possible health through sustainable diet and lifestyle changes.
She has many years of experience in the medical field, and has a broad and deep knowledge of medications and complex medical conditions that she can apply to my practice of nutrition.
Kirsten holds a BSc (Honours) in Biomedical Sciences, a Masters degree in Toxicology and a Diploma in Nutrition. These complement each other to provide great background knowledge of health and nutrition along with strong research and problem solving skills.
We interviewed Kirsten so you can get a bit of insight into why she does what she does.
By Cliff Harvey
A quick search for “Are Protein Isolates Dangerous” on the interwebs provides a lot of links that suggest a whole host of risks from taking a protein isolate. But how valid are these claims?
TL:DR - NO. Don't be scared of protein isolates homie!
Some of the more common 'risks' are....
Read the full article here at patreon
The impact on health in jockeys due to demanding weight requirements in horse racing and nutritional strategies to help minimise the damage
Post by Lee-Anne Wann
You have finally caught up to speed with adding protein powders to your smoothies or coconut oil to your coffee and now collagen supplements? Here’s why this this latest trend is one that can offer you some serious health benefits.
What is collagen?
Collagen is a protein found in muscles, bones, skin and tendons (just to name a few!). It is responsible for giving us that ‘skin elasticity’ that we all desire and is thought to be the ‘glue’ that holds us together. I think it’s safe to say it is pretty important.
Unfortunately, collagen production naturally begins to slow down as we age. This is a natural process that just goes hand in hand with the natural aging process, and is responsible for signs of aging such as wrinkles or joint pains. Diets high in sugar, sun exposure and smoking are all factors that can also deplete collagen levels prematurely.
So now that I have you all perked up and listening at the sound of ‘wrinkle reduction’, what are the benefits of supplementing with collagen?
It is good for your skin
So we have established collagen is incredibly important for skin elasticity and lifestyle factors and aging can deplete levels in the body. Therefore, it is thought that adding collagen into our diet may be essential in achieving that youthful glow.
One study found that supplementing collagen daily for 8 weeks showed significant improvement in skin elasticity, skin moisture and skin roughness. Just what we need with these harsh winter months!
It is good for joint health
Whether you are a bit stiff from your weekly workouts or just feeling your age when you creak out of bed in the mornings, collagen has been shown to improve joint health. Collagen helps your joints to move easier which can reduce pain and help prolong the longevity of your joints.
It can increase muscle mass
Collagen supplements are high in protein (obviously) and therefore can be a great alternative or addition to protein powder. One study found that supplementing with collagen showed higher levels of fat-free mass after a 12 week training program then those that didn’t supplement. Therefore it can be a great option to get more protein into your diet and support muscle gain.
C n’t I just get it from my diet?
The short answer, yes. With all supplement protocols, food comes first. In animal products the skin, cartilage, shanks, feet, necks, oxtails and ribs are all parts of the animal that are rich in collagen so aim to mix up your meat intake from the standard chicken breast or eye fillet. Bone broth is also a great source.
While, there are ways to get it from food, for many people it is simply not realistic to do so. Many people simply don’t like the idea of the less conventional cuts of meat all the time or don’t want to spend hours slaving over a pot making broths. While in a perfect world, we would all do this, it isn’t realistic for some people, which is where supplementing can really come in handy.
We get our collagen here.
Blueberry Cashew Collagen Smoothie Recipe
Research and popular science articles by the members and faculty of the Holistic Performance Institute.