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12 Ways to Combat Stress, Sleep Better & Feel Amazing Every Day
Greg Haglund, Switch Nutrition, 16 May 2022
12 WAYS TO COMBAT STRESS, SLEEP BETTER & FEEL AMAZING EVERYDAY Stress affects us all. Some days it's worse than others, and over time, it takes its toll on how we look, feel and perform. Over 90% of adults say they experience stress or anxiety daily, and 74% say it's so great they feel unable to cope1. Add to this physical stress of training, injury, infection, or environmental toxins. Even certain foods can create stress on our bodily systems. Some acute stress is helpful. However, chronic stress can be very harmful - even deadly!! Here are ten things stress can cause and 12 ways to effectively combat stress: Reduced Thyroid Function Weight Gain Muscle Loss Gut Issues Lowered Sex Drive Skin Breakouts Hair Loss Low Energy Irritability & Loss of Empathy Sleep Disturbances How do we fix this? 1) EXERCISE: Exercise is more effective in reducing stress, anxiety, and depression than the top 5 antidepressant medications 2. It might sound counterintuitive, but regular acute physical stress can significantly combat chronic mental stress. People who exercise regularly are less likely to experience anxiety and depression3. Exercise releases endorphins and gives you confidence which may help reduce your stress. During or immediately after training, be sure to use essential amino acids like AMINO SWITCH™ to accelerate recovery. AMINO SWITCH™ also contains the adaptogen Schisandra, which has been shown to increase energy and reduce stress. 2) LAUGH: You've probably heard the term 'LAUGHTER IS THE BEST MEDICINE. Well, when it comes to stress, that is entirely true. When you have fun and laugh, it's hard to feel stressed. Laughing has a natural lowering effect on cortisol (stress hormones) and increases serotonin (happy hormone). It also activates the Vagus nerve, which helps transport the serotonin from your gut to your brain. One study showed laughing could help healing by activating the immune system, which could further reduce the effects of physical and emotional stress4. When we are stressed, it lowers our immunity which can result in increased inflammation and reduced recovery. Try watching comedies or hanging out with people who make you laugh and enjoy life. Once you start, it can become infectious. 😊 3) SING: Like laughter, singing also boosts serotonin and activates the Vagus nerve. This has a relaxing effect and has been shown to reduce tension, stress, and anxiety. In one study, the music you enjoyed, because it brought back happy nostalgic memories, was the most effective at reducing stress markers. So next time you're in the car on your way to or from work, belt out a tune you love at the top of your voice and watch your stress levels drop. 4) SPEND TIME WITH FRIENDS: People who live the longest, healthiest lives have two things in common: Purpose and community. Supporting friends and hanging out with friends and family can be stress-reducing. One study showed men and women with the least social connections had the most significant levels of anxiety and depression. However, pick your friends carefully and hang around people who support your goals and are genuinely fun to be around. 5) SUPPLEMENT: Many natural ingredients can reduce stress. Here is a list of the top 7 and the supplements you can find them in - · Magnesium – ADRENAL SWITCH™ & ALPHA SWITCH™ This super important mineral is involved in over 600 bodily processes per day. It is critical for energy metabolism, nervous system relaxation, muscle recovery, energy, and so much more. Nearly 75% of the population is not getting enough magnesium for their daily needs. Simply supplementing with magnesium citrate after exercise or before bed will profoundly benefit your recovery and lower your cortisol (stress). · Ashwagandha – ADRENAL SWITCH™ & ALPHA SWITCH™ Known as the king of herbs. This Ayurvedic medicinal root has been used for centuries to help combat fatigue, reduce stress, and support energy. It is an adaptogen class of compounds that aid our mind and body adapt to stress. Ashwagandha contains a natural compound called Withanolides that have been shown to lower cortisol (stress) and support natural hormone balance. · Schisandra – AMINO SWITCH™ & ESTRO SWITCH™ This traditional Chinese medicinal berry supports qi (energy & life force). It elicits some of its benefits through liver detoxification. It is also an effective adaptogen (like ashwagandha) and improves how your body responds to caffeine by reducing jitters, improving energy levels and preventing an energy crash. Schisandra needs to provide high levels of Schisandrin A like that found in AMINO SWITCH™ & ESTRO SWITCH™. · Alpina galanga – COFFEE SWITCH™, THERMAL SWITCH™ & POWER SWITCH™ This unique alpine grown galangal extract has been shown to improve your tolerance to stress. It was voted 2019 innovative ingredient of the year and outperforms caffeine in focus and alertness scores without activating the central nervous system (without producing adrenaline or cortisol). Alpina galanga will often be found in combination with caffeine or coffee, as it has been shown to amplify your body's response to caffeine by 30 – 50% and make it feel cleaner & longer lasting. Alpina may also reduce adenosine in the brain. Therefore, preventing mental fatigue, tiredness and procrastination. It also boosts D2 dopamine receptor sensitivity, which helps combat stress by boosting mood. The feeling of Alpina and Caffeine together is one of happiness, alertness and profound focus. · Glycine – ADRENAL SWITCH™ & COLLAGEN SWITCH™ This non-essential amino acid has many benefits, including its tonifying effect on the nervous system. Glycine also helps support connective tissue recovery, immune response, and energy by supporting endogenous (internal) creatine production. Like GABA, it has a calming effect if used after exercise or before bed. However, Glycine can be consumed before training, where it can help improve energy. · L-Theanine – ADRENAL SWITCH™ L-Theanine is another non-essential amino acid with the ability to calm your body and brain. L-Theanine is found in green tea and has been shown to take the edge off caffeine (reduce jitters or anxiety) while promoting focus and elevating mood. · Medicinal Mushrooms – VITALITY SWITCH™ & COFFEE SWITCH™ Medicinal mushrooms have been used in traditional Chinese medicine and Ayurvedic medicine systems for centuries. They are adaptogens that help support your body's response to stress. They're also great at lowering inflammation which could be causing chronic physical stress. Medicinal mushrooms like Shitake, Maitake, Turkey Tail, King Trumpet and Cordyceps support energy and immunity while fighting pathogens like viruses, bacteria, fungus etc. 6) GET YOUR MACROS & MICROS RIGHT: Undereating or eating calorie-dense but micronutrient depleted food can profoundly affect your mental health, stress, and body fat levels. Keep in mind 'FOOD CAN CHANGE YOUR MOOD'. Eating food that spikes and then drops your blood sugar levels can leave you exhausted, tired, grumpy, and hungry. Being in a chronic calorie deficit can increase cortisol (stress hormone), slow fat loss, increase muscle loss, and increase inflammation and stress. Make your diet cyclical and have higher calorie days mixed in with your calorie deficit. Using KETO SWITCH™ between meals or during fasting on your calorie deficit days can reduce muscle loss, support brain function, and reduce hunger. 7) MEDITATION & MINDFULNESS: We all know meditation and mindfulness are helpful ways of reducing stress. However, some people have difficulty clearing their minds when attempting meditation. Apps like 'Head Space' and others can teach you or guide you through meditation, which can be life-changing. 8) CUDDLE: Cuddling, hugging, kissing, and sex can relieve stress by promoting the release of oxytocin and serotonin. These practices have been shown to lower blood pressure, heart rate and other emotional and physical symptoms of stress. Chimpanzees also cuddle friends and family who are stressed, and it has the same hormonal response in our closest primate relatives. 9) YOGA & STRETCHING Yoga is an ancient Ayurvedic practice that has been shown to lower stress and anxiety for centuries. Studies looking at Yoga's overall effects have shown it to boost mood and lower stress. It may be as effective at treating depression as some medications. 10) BREATHE: Slowing your breathing helps to activate the parasympathetic (rest, digest, relax & recover) nervous system. It is the opposite of the fight or flight sympathetic nervous system, which is activated by shallow quick breaths. If you get into anxiety or panic, try 'Box Breathing'. · Breathe in through your nose for 4 seconds. · Hold your breath for 4 seconds. · Exhale through your mouth for 4 seconds. · Hold the exhale for 4 seconds. · Repeat 4 times. 11) GET A PET: Pets are like cuddling. They help us release oxytocin and serotonin. However, sometimes pets are even better because they generally provide unconditional love in return, and the relationships are not as complicated as human ones. Having a pet may also keep you active as you must exercise them daily, which is stress-relieving. 12) GET OUT IN NATURE: Being in nature, surrounded by trees, mountains, lakes, streams or even on the beach, listening to the crashing waves is therapeutic and stress relieving. Part of the stress-relieving effect is due to our connection to the planet, and part of it is the disconnection from emails, social media and more which can increase stress. Another part is the sunlight on our skin boosts Vitamin D, endorphins and oxytocin, which have immune-boosting, hormone-regulating and stress relieving benefits. Disconnect at least once a week and exercise in nature (not just in the gym or around the block). Breathe in the fresh air and take in the calming effects being away from the city provides. SUMMARY: There are so many stressors in our lives and multiple ways to help manage or destress. You need to consider what is stressing you the most and make efforts to remove these stressors from your life. If you practice all the above techniques but continue to expose yourself to a stressful job or relationship, it is like trying to put out a forest fire with a garden hose. It will help but may not prevent all the adverse effects of stress. Switch Nutrition aim to help people live healthier, more active lifestyles providing your body with all it needs to get the most out of each day with their wide range of products. Check out their range of products here. One of the most apparent symptoms of stress is a lack of energy or enthusiasm. Getting a good night's sleep by having ADRENAL SWITCH™ before bed will be the number one place to start. And when you wake up, try replacing your daily brew with COFFEE SWITCH™ for longer-lasting healthier energy!! Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified healthcare provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified healthcare provider.
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10 Signs You Might Need Magnesium Supplements
Steph Hofer, 7 August 2019
Magnesium deficiency (or hypomagnesemia) is a common, yet often overlooked health issue. And if left unchecked it can lead to serious health problems. While there aren't sufficient statistics here in New Zealand, in the United States around 2% of the population are magnesium deficient, while other studies suggest 75% are not meeting their recommended daily magnesium intake. Magnesium deficiency can also be hard to detect, as the obvious signs typically don’t appear until your levels are unhealthily low. Serious health problems that can develop as a result of low magnesium include: diabetes, celiac disease, hungry bone syndrome and more. To help you avoid running into these health problems in future, here are 10 signs you might need a magnesium pick me up this winter: 1. You Experience Muscle Twitching And Cramping Do you experience constant twitches, tremors, or muscle cramps? According to scientists, these symptoms are caused by an increased flow of calcium into your nerve cells. This causes your muscle nerves to become over-stimulated. Supplementing with magnesium is a great way to help calm your over-excited nerves and relieve twitching or cramping. 2. Mental Health Issues Mental health issues such as depression or anxiety can also be enhanced by a magnesium deficiency. Recent studies found that low magnesium levels came with an increased risk of depression. Scientists have also theorised that low magnesium may promote anxiety - although more research is required on the subject. 3. You Constantly Feel Fatigued Or Weak Feeling fatigued or tired is another common symptom of magnesium deficiency. Fatigue can be defined as experiencing physical or mental exhaustion. We all feel fatigued from time to time, so you’re likely to have to experience additional symptoms before being diagnosed with a magnesium deficiency. 4. You Have High Blood Pressure A variety of observational studies have shown that low magnesium levels along with a poor diet, can lead to a rise in blood pressure. Other reviews also found that magnesium supplements had positive effects in lowering blood pressure, which also reduces the risk of heart disease. 5. You’re Asthmatic Interestingly enough, magnesium deficiency is often found in those with severe asthma. This is due to the fact that a lack of magnesium can lead to a buildup of calcium in the lungs - which constricts your airways and makes breathing more difficult. In some cases asthmatics are given an inhaler with magnesium sulfate to help relax and expand the airways. 6. You Have An Irregular Heartbeat One of the more serious symptoms of magnesium deficiency is an irregular heartbeat (or heart arrhythmia). Patients who suffered from heart failure were shown to have lower levels of magnesium compared to healthy people. Treating heart patients with magnesium is also proven to help improve the health and function of the heart. 7. You Suffer From Migraines Or Migraine-Like Headaches Multiple studies have shown that low magnesium levels in the brain can be related to migraines. This is because magnesium is needed for optimal nerve function in the brain. Taking magnesium supplements helps improve your nerve function and can lessen the likelihood of migraine attacks. Just remember to speak to your doctor if your migraines / headaches still continue. 8. You’re Having Trouble Sleeping Magnesium can help relax the body and the mind, which helps you get a better sleep. It also helps the “GABA” receptors in the brain function properly. GABA is the neurotransmitter which allows the brain to reach a restful state. 9. You Have Weak Bones (Or Osteoporosis) Osteoporosis is a disorder where your bones become weaker and are more likely to damage or fracture. Factors such as old age and lack of vitamin D and K are commonly associated with this disorder, however magnesium deficiency can also increase the risk of osteoporosis. As well as weakening bones, low magnesium levels can reduce the blood levels of calcium, which is also crucial for bone health. 10. You’re Pregnant Often the higher the estrogen or progesterone levels in a woman’s body, the lower the magnesium levels. This commonly occurs during pregnancy. This is part of the reason why pregnant women experience more cramps and other muscular problems in the second half of their cycles - as during this time their magnesium levels usually drop. How Much Magnesium Should You Be Taking? According to the National Institutes of Health's Office of Dietary Supplements, adult men should consume between 400g and 420mg of magnesium per day. Women on the other hand should be consuming between 310mg and 320mg daily. It’s also recommended that pregnant women consume a higher dose than those who are not pregnant (as touched on above). Need high-quality Magnesium? Check out Sportfuel’s range of magnesium supplements today.
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5 Reasons Why You Need to Use Protein Powder for Protein Drinks
Sportsfuel, 27 April 2017
Juice bars might be the latest big thing. All your friends are going. There's one right next to the gym. But you don't have to stand in line for twenty minutes to get the best protein drinks out there. In fact, those "super smoothies" or "super juices" may be preventing you from reaching your goals rather than helping. Juice bar smoothies and drinks are often high in sugar. I can hear you thinking, but it comes from fruit. Yes, but you wouldn't eat the amount of fruit needed to make your juice in one sitting. And some of the fruits listed in the ingredients come from sugar-packed concentrates. Put the drink down and step away now. Plus, to really fuel your body to grow and repair muscles, you need to use protein powder. More juice bars are using protein powder in their drinks these days, but you're still better off to keep it simple and stick to quality whey protein without the unknown extras.Here, we're laying down the law when it comes to why adding protein powder to your protein drinks ensures you get the real nutrition your body needs. 1. Whey Protein Is High-Quality It's a fact: not all protein supplements and forms are created equal. Luckily, whey protein is packed with amino acids and is easy for your body to digest.The three main types of whey protein powder are concentrate, hydrolysate, and isolate. The most common type you'll see on the shelf is whey protein concentrate.All three types of powders are equally high in nutritional value. 2. It Can Increase The Antioxidants In Your Body It's not just a glass of red wine that's a great source of antioxidants - and protein shakes won't leave you feeling a little off the next day.Making sure you get enough antioxidants means that your oxidative stress levels are lower, meaning your body can easily fight off disease.Glutathione is found in whey protein, and it's a huge source of antioxidants. An added bonus? Glutathione can also help you to lose weight faster!What's not to love about that? 3. It Reduces Inflammation We've all been there: experiencing soreness after a killer workout that just won't go away. Did you know that chronic inflammation can even lead to disease?To combat this, consume protein drinks rich in whey powder, which can lower your body's levels of C-reactive protein: the very thing that generates inflammation.Prevent soreness and inflammation before it starts by drinking a protein shake before your next workout. 4. It Can Help To Lower Your Blood Pressure If you've got hypertension, you're at a higher risk for heart disease. Good news? Whey protein powder can help to lower your blood pressure.Why?Because whey proteins contain lactokinins, which are bio-peptides that can help keep your blood pressure at a safe level. It's equally effective for men and women. 5. It Helps Your Muscles To Grow Faster We all know you want to be bikini-ready in as little time as possible. Protein drinks can help. It's also a great preventative strategy when it comes to protecting the muscles you've worked hard to build.Since whey protein contains a lot of leucine, the most growth-stimulating amino acid, your muscles will build faster. You're An Expert In Protein Drinks! Now you know why adding whey powder to your protein drinks really makes a difference in healing and strengthening your body.For more information on the benefits of protein powder, vegan protein powders and mass gainers, and to learn where you can pick some up, check out our website and blog.
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5 Essential Supplements for Beginners
Sportsfuel, 7 April 2015
Find out what the top supplements for beginners are so you know which products will give you the best bang for your buck.When you're new to working out, it's tempting to simply focus on getting into the habit of hitting the gym regularly, but there is more to it than just working out. Diet and supplementation are crucial to achieving your training goals.Starting on a new training program means putting new demands on your body, and in order for your body to meet those demands, the right nutritional support is required. This doesn't mean that you have to take dozens of supplements every day, just the top supplements for beginners..These five essential supplements for beginners can easily provide you with the nutritional support that you need as you begin on the path toward accomplishing your fitness goals. 1. Protein There is no nutrient that is more important to promoting muscle development and assisting with recovery after workouts than protein. For the average person, protein only needs to make up about 10 to 15 per cent of one's daily calorie intake, but for strength trainers, roughly 20 to 30 per cent of calories should come from protein. Protein supplements make it easy to get the amount of protein that you need to build new muscle and to repair strain to your body after workouts. Muscle Recovery Muscle Growth Strength Gains For Muscle Gain and for Dieting 2. Fish Oils Omega-3 fatty acids are key to everyone's health, not just athletes and fitness enthusiasts, and studies show that most people don't get enough of these important nutrients through diet alone. A fish oil supplement helps to prevent omega-3 fatty acid deficiencies to keep your body functioning optimally.Plus, fish oils have been shown to promote the processes that burn body fat and replace it with lean muscle mass. General Health Benefits Essential Optimal Body Function 3. Branched Chain Amino Acids Branched chain amino acids or BCAAs include the amino acids leucine, isoleucine and valine. When used together, these nutrients provide a number of benefits. They can help you maintain energy levels during your workouts and allow you to produce more explosive movements to enhance your results.Plus, they help your body produce more protein, which in turn can lead to greater increases in muscle mass. Recovery Energy levels Great for consuming during workouts Muscle maintenance and growth 4. Glutamine The most abundant amino acid present in the muscle tissue, glutamine is essential to muscle health. During your workouts, glutamine levels can quickly become depleted, leaving the muscles weakened. Replenishing your body's supply of this key amino acid by taking a glutamine supplement post workout can help your muscles recover and grow in response to exercise.Plus, glutamine supports a healthy immune system and assists with digestive function. Recovery Immune System Digestive Function 5. Creatine Numerous tests have confirmed the benefits of creatine, a substance that is naturally produced by the body and that is primarily stored in the muscles. When you workout, creatine helps to supply the energy needed to power your muscles through movements.Creatine supplements can increase the levels of this nutrient in your muscle tissue, so that you're less likely to experience fatigue during workouts. The supplement can also support increases in muscle size. Workout Energy Increased Strength Increased Muscle So after reading about the top supplements for beginners, you now know where to start. Sportsfuel offers all of the essential supplements that beginners need to get the most out of their workouts. You can shop our full selection of protein, fish oil, branched chain amino acid, creatine and glutamine supplements now and put together your ideal supplement regimen for success.
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How Do I Use ATP Science Cort Rx?

Written by Sportsfuel, 11 February 2018

What is ATP Science Cort Rx?

ATP Science Cort Rx is a product designed to help the body deal with stress. It contains a combination of herbs with anti-inflammatory, anti-oxidant, immune-modulating and liver-protective properties. Cort Rx assists the body to return to normal after stress regardless of if the stress is anxiety or fatigue. This means when you are anxious Cort Rx will calm you down but when you are down and fatigued Cort Rx will help to pick you up. Cort Rx achieves this by working directly with the HPA axis and adrenal gland to help regulate the stress response and give the adrenals a break. Cort RX also works by reducing stress on the body in the form of inflammation, immune dysfunction, oxidative stress and toxic exposure. with anti-inflammatory, antioxidant, immune-modulating and liver-protective herbs.

How do I use ATP Science Cort Rx?

There are many ways to use Cort Rx since it can be used for many different purposes. There are a variety of different dosing and timing strategies for this. Cort Rx can be used short-term with an aggressive protocol for inflammation, toxicity, immune challenge or stress; and Cort Rx can be used in the long term to address chronic issues such as adrenal maladaptation or adrenal fatigue.

How should I feel on ATP Science Cort Rx?

There is no one answer to this question. How you feel when using Cort Rx depends on you. We are all unique individuals and may react differently to the herbal ingredients in Cort RX due to genetic variances in pharmacodynamics. It also depends on what stage of HPA dysfunction you are in and what other changes you may have made to your lifestyle.

The brain picks up on stress triggers and sends a message to the adrenal gland to start a stress response. There are 2 parts to the adrenal gland. 1. The nervous part (the adrenal medulla) triggers our nervous response to stress to keep us alert and awake. 2. The hormonal part (adrenal cortex) and that releases hormones to switch off our nervous response to stress. This regulates our sleep and wake cycles and creates other hormones for recovery and repair.

Typically we don’t exhaust the nervous response to stress but the adrenal cortex can become unable to regulate the nervous responses to stress. This means our body can’t switch off the stress axis and stress triggers. So it is the hormonal part, the adrenal cortex, we need to treat to help restore adrenal function and provide balance.

To understand how Cort Rx works it is important to understand how “adaptogens” work. Adaptogens help you to adapt to stress no matter the direction of change. This means they will try to bring you back to the middle and away from the extreme ends.

Adaptogens work by

Reducing stress signals in the first place to take the burden off the adrenals.
Regulating the nervous response to stress. If down they will pick you up but if the nervous part is too intense they will slow it down.

Supporting the adrenal cortex to restore hormonal balance

This means they will keep you in the middle ground and away from the extreme buzz associated with anxiety and panic by reducing your stress response to stimulants, pain, inflammation, worry and fear.

If you are running on nervous energy and the only thing keeping you on the go is stress, stimulants, anxiety, nerves and worry etc. Then adaptogens will force you to slow down and give a chance for you and your adrenal cortex to recover.

If you combine adaptogens with stimulants such as pre-workouts, they will reduce the degree of stimulation and keep you in a safer zone.

If you suddenly stop stimulants, caffeine, toxicity etc. and use adaptogens you may go through a phase of conservation while restoring adrenal cortex integrity before you really feel the next level of improvements. If you have stopped taking stimulants and begun using Cort Rx but don’t notice improvements right away, this could be why.

If you are in the early phases of adrenal hyper-reactivity they will reduce the nervous energy and make your energy usage more efficient with improved sleep-wake cycles. This will help you be wide awake all day and have a nice deep sleep at night.

If you are in the later stages of adrenal exhaustion then it will actually help to reduce the nervous energy while restoring the adrenal cortex hormonal control. Once the adrenal cortex is restored you will have an abundance of energy during the day and deep refreshing sleeps at night. However, in the very short term, you may feel more fatigued without the nervous energy and taking adaptogens during the day may make you feel tired. If this is the case just use Cort Rx at night to support deep refreshing sleep and allow the adrenal to work all day and rest at night.

Chronic protocols

Which stage of adrenal dysfunction are you?

Normal

Cortisol secretion in the morning blocks sleep chemicals to wake you up so you couldn’t possibly roll over and go back to sleep now that you are awake; while inhibiting inflammation relieving aches and pains, sinus, hay fever and rashes. As evening comes, cortisol drops dramatically and sleep chemicals rise so you are forced into a nice deep sleep. While sleeping cortisol drops extremely low and the immune system and other regenerative and anabolic systems fire up to grow, repair and generally clean up.

Cort RX – 1 capsule 3 times daily with meals.

Acute stress (figure 2.)

Cortisol spikes when needed throughout the day to help overcome stressors before returning to normal.

Cort Rx – take 1 capsule 3 times daily with meals

Chronic stress (figure 3.)

Exaggerated and prolonged cortisol spike. Start waking up with high cortisol and it spikes from there and never really drops enough all day and night for chronic elevated cortisol exposure. Nervous energy all day and restless, unrefreshing, light sleep.

Cort Rx – take 1 capsule 3 times daily with meals.

Hyper-reactive (figure 4.)

Born pre-wired, acquired acute (PTSD) or chronic stress. Fibromyalgia, Insomnia, depression borne from anxiety. Due to cortisol resistance, you have learnt to release extra cortisol in response to stress and subsequently an exaggerated stress response. Referred to as melancholic depression in literature and responds to serotonin preserving antidepressants

Constant excessive exposure leads to cortisol resistance and low levels now fail to register so the body pumps out more and more. This causes a vicious cycle that results in a phase of conservation or adrenal fatigue.

Cort Rx – take 1 capsule 3 times daily

Conservation (figure 5.)

Fibromyalgia / Chronic fatigue syndrome, shift workers, mums, acquired by progressing through the stages of HPA maladaptation. Auto-immune, excessive inflammation, allergies, fatigue and pain.

Not enough to get up and going but too much to get a good night’s sleep. Light sleep and seem more awake before bed than when you rose. Wake unrefreshed. Need stimulants to get going and only temporary. Usually sensitive to glare, thirsty all the time but can’t hold water so need to urinate constantly, crave salt and/or sugars

Wakes with pain that gradually leaves

Chronic inflammation leads to all age-related disorders

The conservation phase can also manifest as bizarre cortisol patterns that reflect poor sleeping patterns and adaptations to lifestyle in shift workers, mums, and hospitality and security workers.

Cort Rx – take 2 capsules with evening meal and another 2 capsules before bed. Drop dose to 2 capsules with evening meal as a maintenance dose after 1 week.

Hypo reactive (adrenal fatigue) (figure 6.)

Born congenital defect, autoimmune, exhaustion, Chronic Fatigue Syndrome. Hypersomnia, pain, inflammation, depression is borne from apathy and fatigue with low cortisol and excessive serotonin activity. Referred to as atypical depression in literature and doesn’t respond to serotonin preserving antidepressants well.

Cort Rx – take 2 capsules with evening meal and 2 capsules before bed.

The reality is that most of us are actually living in the conservation phase and using stimulants and sedatives to influence us into hyper-reactive, push on and work, or hypo-reactive, to crash and sleep. You may also notice how easy it may be for someone to hover between different types of depression and ultimately style of treatment. Adjust dosing strategies as you move through the stages on your journey to good health “normal”.

Acute protocols

Anti-inflammatory – pain, injury, bruising, trauma, DOMS, Auto-immune

Take 2 capsules 3 to 6 times daily for 72 hours and then reduce dose to 1 capsule 3 to 6 times daily for next 48 hours and then drop to 1 capsule 3 times daily once acute pain and inflammation have reduced.

Toxicity – toxic exposure, alcohol, recreational drugs, hangover etc.

Take 2 capsules 3 times daily with meals and another 2 capsules before bed. You may maintain this dose for 2 to 4 weeks before reducing it to 1 capsule 3 times daily as a maintenance dose.

Infection – colds/flu, trauma sites

Take 2 capsules 4 times daily for 3 days and then reduce to 1 capsule 4 times daily for next 3 days and then reduce to 1 capsule twice daily with meals as a maintenance dose.

Allergy – hay fever, sinus, rashes, itchy eyes, membranes and skin.

(Not suitable if allergic to Cort Rx ingredients)

Take 2 capsules 4 times daily

Insomnia – poor onset and/or poor sleep maintenance and/or poor sleep quality

Take 2 capsules with evening meal and another 2 capsules before bed. Reduce the dose to 2 capsules after a few days for a maintenance dose.

Buy your ATP Science products from Sportsfuel Supplements. We ship anywhere in New Zealand for free!

Source: https://atpscience.com/strategies-for-using-cort-rx/

12 Ways to Combat Stress, Sleep Better & Feel Amazing Every Day
Greg Haglund, Switch Nutrition, 16 May 2022
12 WAYS TO COMBAT STRESS, SLEEP BETTER & FEEL AMAZING EVERYDAY Stress affects us all. Some days it's worse than others, and over time, it takes its toll on how we look, feel and perform. Over 90% of adults say they experience stress or anxiety daily, and 74% say it's so great they feel unable to cope1. Add to this physical stress of training, injury, infection, or environmental toxins. Even certain foods can create stress on our bodily systems. Some acute stress is helpful. However, chronic stress can be very harmful - even deadly!! Here are ten things stress can cause and 12 ways to effectively combat stress: Reduced Thyroid Function Weight Gain Muscle Loss Gut Issues Lowered Sex Drive Skin Breakouts Hair Loss Low Energy Irritability & Loss of Empathy Sleep Disturbances How do we fix this? 1) EXERCISE: Exercise is more effective in reducing stress, anxiety, and depression than the top 5 antidepressant medications 2. It might sound counterintuitive, but regular acute physical stress can significantly combat chronic mental stress. People who exercise regularly are less likely to experience anxiety and depression3. Exercise releases endorphins and gives you confidence which may help reduce your stress. During or immediately after training, be sure to use essential amino acids like AMINO SWITCH™ to accelerate recovery. AMINO SWITCH™ also contains the adaptogen Schisandra, which has been shown to increase energy and reduce stress. 2) LAUGH: You've probably heard the term 'LAUGHTER IS THE BEST MEDICINE. Well, when it comes to stress, that is entirely true. When you have fun and laugh, it's hard to feel stressed. Laughing has a natural lowering effect on cortisol (stress hormones) and increases serotonin (happy hormone). It also activates the Vagus nerve, which helps transport the serotonin from your gut to your brain. One study showed laughing could help healing by activating the immune system, which could further reduce the effects of physical and emotional stress4. When we are stressed, it lowers our immunity which can result in increased inflammation and reduced recovery. Try watching comedies or hanging out with people who make you laugh and enjoy life. Once you start, it can become infectious. 😊 3) SING: Like laughter, singing also boosts serotonin and activates the Vagus nerve. This has a relaxing effect and has been shown to reduce tension, stress, and anxiety. In one study, the music you enjoyed, because it brought back happy nostalgic memories, was the most effective at reducing stress markers. So next time you're in the car on your way to or from work, belt out a tune you love at the top of your voice and watch your stress levels drop. 4) SPEND TIME WITH FRIENDS: People who live the longest, healthiest lives have two things in common: Purpose and community. Supporting friends and hanging out with friends and family can be stress-reducing. One study showed men and women with the least social connections had the most significant levels of anxiety and depression. However, pick your friends carefully and hang around people who support your goals and are genuinely fun to be around. 5) SUPPLEMENT: Many natural ingredients can reduce stress. Here is a list of the top 7 and the supplements you can find them in - · Magnesium – ADRENAL SWITCH™ & ALPHA SWITCH™ This super important mineral is involved in over 600 bodily processes per day. It is critical for energy metabolism, nervous system relaxation, muscle recovery, energy, and so much more. Nearly 75% of the population is not getting enough magnesium for their daily needs. Simply supplementing with magnesium citrate after exercise or before bed will profoundly benefit your recovery and lower your cortisol (stress). · Ashwagandha – ADRENAL SWITCH™ & ALPHA SWITCH™ Known as the king of herbs. This Ayurvedic medicinal root has been used for centuries to help combat fatigue, reduce stress, and support energy. It is an adaptogen class of compounds that aid our mind and body adapt to stress. Ashwagandha contains a natural compound called Withanolides that have been shown to lower cortisol (stress) and support natural hormone balance. · Schisandra – AMINO SWITCH™ & ESTRO SWITCH™ This traditional Chinese medicinal berry supports qi (energy & life force). It elicits some of its benefits through liver detoxification. It is also an effective adaptogen (like ashwagandha) and improves how your body responds to caffeine by reducing jitters, improving energy levels and preventing an energy crash. Schisandra needs to provide high levels of Schisandrin A like that found in AMINO SWITCH™ & ESTRO SWITCH™. · Alpina galanga – COFFEE SWITCH™, THERMAL SWITCH™ & POWER SWITCH™ This unique alpine grown galangal extract has been shown to improve your tolerance to stress. It was voted 2019 innovative ingredient of the year and outperforms caffeine in focus and alertness scores without activating the central nervous system (without producing adrenaline or cortisol). Alpina galanga will often be found in combination with caffeine or coffee, as it has been shown to amplify your body's response to caffeine by 30 – 50% and make it feel cleaner & longer lasting. Alpina may also reduce adenosine in the brain. Therefore, preventing mental fatigue, tiredness and procrastination. It also boosts D2 dopamine receptor sensitivity, which helps combat stress by boosting mood. The feeling of Alpina and Caffeine together is one of happiness, alertness and profound focus. · Glycine – ADRENAL SWITCH™ & COLLAGEN SWITCH™ This non-essential amino acid has many benefits, including its tonifying effect on the nervous system. Glycine also helps support connective tissue recovery, immune response, and energy by supporting endogenous (internal) creatine production. Like GABA, it has a calming effect if used after exercise or before bed. However, Glycine can be consumed before training, where it can help improve energy. · L-Theanine – ADRENAL SWITCH™ L-Theanine is another non-essential amino acid with the ability to calm your body and brain. L-Theanine is found in green tea and has been shown to take the edge off caffeine (reduce jitters or anxiety) while promoting focus and elevating mood. · Medicinal Mushrooms – VITALITY SWITCH™ & COFFEE SWITCH™ Medicinal mushrooms have been used in traditional Chinese medicine and Ayurvedic medicine systems for centuries. They are adaptogens that help support your body's response to stress. They're also great at lowering inflammation which could be causing chronic physical stress. Medicinal mushrooms like Shitake, Maitake, Turkey Tail, King Trumpet and Cordyceps support energy and immunity while fighting pathogens like viruses, bacteria, fungus etc. 6) GET YOUR MACROS & MICROS RIGHT: Undereating or eating calorie-dense but micronutrient depleted food can profoundly affect your mental health, stress, and body fat levels. Keep in mind 'FOOD CAN CHANGE YOUR MOOD'. Eating food that spikes and then drops your blood sugar levels can leave you exhausted, tired, grumpy, and hungry. Being in a chronic calorie deficit can increase cortisol (stress hormone), slow fat loss, increase muscle loss, and increase inflammation and stress. Make your diet cyclical and have higher calorie days mixed in with your calorie deficit. Using KETO SWITCH™ between meals or during fasting on your calorie deficit days can reduce muscle loss, support brain function, and reduce hunger. 7) MEDITATION & MINDFULNESS: We all know meditation and mindfulness are helpful ways of reducing stress. However, some people have difficulty clearing their minds when attempting meditation. Apps like 'Head Space' and others can teach you or guide you through meditation, which can be life-changing. 8) CUDDLE: Cuddling, hugging, kissing, and sex can relieve stress by promoting the release of oxytocin and serotonin. These practices have been shown to lower blood pressure, heart rate and other emotional and physical symptoms of stress. Chimpanzees also cuddle friends and family who are stressed, and it has the same hormonal response in our closest primate relatives. 9) YOGA & STRETCHING Yoga is an ancient Ayurvedic practice that has been shown to lower stress and anxiety for centuries. Studies looking at Yoga's overall effects have shown it to boost mood and lower stress. It may be as effective at treating depression as some medications. 10) BREATHE: Slowing your breathing helps to activate the parasympathetic (rest, digest, relax & recover) nervous system. It is the opposite of the fight or flight sympathetic nervous system, which is activated by shallow quick breaths. If you get into anxiety or panic, try 'Box Breathing'. · Breathe in through your nose for 4 seconds. · Hold your breath for 4 seconds. · Exhale through your mouth for 4 seconds. · Hold the exhale for 4 seconds. · Repeat 4 times. 11) GET A PET: Pets are like cuddling. They help us release oxytocin and serotonin. However, sometimes pets are even better because they generally provide unconditional love in return, and the relationships are not as complicated as human ones. Having a pet may also keep you active as you must exercise them daily, which is stress-relieving. 12) GET OUT IN NATURE: Being in nature, surrounded by trees, mountains, lakes, streams or even on the beach, listening to the crashing waves is therapeutic and stress relieving. Part of the stress-relieving effect is due to our connection to the planet, and part of it is the disconnection from emails, social media and more which can increase stress. Another part is the sunlight on our skin boosts Vitamin D, endorphins and oxytocin, which have immune-boosting, hormone-regulating and stress relieving benefits. Disconnect at least once a week and exercise in nature (not just in the gym or around the block). Breathe in the fresh air and take in the calming effects being away from the city provides. SUMMARY: There are so many stressors in our lives and multiple ways to help manage or destress. You need to consider what is stressing you the most and make efforts to remove these stressors from your life. If you practice all the above techniques but continue to expose yourself to a stressful job or relationship, it is like trying to put out a forest fire with a garden hose. It will help but may not prevent all the adverse effects of stress. Switch Nutrition aim to help people live healthier, more active lifestyles providing your body with all it needs to get the most out of each day with their wide range of products. Check out their range of products here. One of the most apparent symptoms of stress is a lack of energy or enthusiasm. Getting a good night's sleep by having ADRENAL SWITCH™ before bed will be the number one place to start. And when you wake up, try replacing your daily brew with COFFEE SWITCH™ for longer-lasting healthier energy!! Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified healthcare provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified healthcare provider.
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10 Signs You Might Need Magnesium Supplements
Steph Hofer, 7 August 2019
Magnesium deficiency (or hypomagnesemia) is a common, yet often overlooked health issue. And if left unchecked it can lead to serious health problems. While there aren't sufficient statistics here in New Zealand, in the United States around 2% of the population are magnesium deficient, while other studies suggest 75% are not meeting their recommended daily magnesium intake. Magnesium deficiency can also be hard to detect, as the obvious signs typically don’t appear until your levels are unhealthily low. Serious health problems that can develop as a result of low magnesium include: diabetes, celiac disease, hungry bone syndrome and more. To help you avoid running into these health problems in future, here are 10 signs you might need a magnesium pick me up this winter: 1. You Experience Muscle Twitching And Cramping Do you experience constant twitches, tremors, or muscle cramps? According to scientists, these symptoms are caused by an increased flow of calcium into your nerve cells. This causes your muscle nerves to become over-stimulated. Supplementing with magnesium is a great way to help calm your over-excited nerves and relieve twitching or cramping. 2. Mental Health Issues Mental health issues such as depression or anxiety can also be enhanced by a magnesium deficiency. Recent studies found that low magnesium levels came with an increased risk of depression. Scientists have also theorised that low magnesium may promote anxiety - although more research is required on the subject. 3. You Constantly Feel Fatigued Or Weak Feeling fatigued or tired is another common symptom of magnesium deficiency. Fatigue can be defined as experiencing physical or mental exhaustion. We all feel fatigued from time to time, so you’re likely to have to experience additional symptoms before being diagnosed with a magnesium deficiency. 4. You Have High Blood Pressure A variety of observational studies have shown that low magnesium levels along with a poor diet, can lead to a rise in blood pressure. Other reviews also found that magnesium supplements had positive effects in lowering blood pressure, which also reduces the risk of heart disease. 5. You’re Asthmatic Interestingly enough, magnesium deficiency is often found in those with severe asthma. This is due to the fact that a lack of magnesium can lead to a buildup of calcium in the lungs - which constricts your airways and makes breathing more difficult. In some cases asthmatics are given an inhaler with magnesium sulfate to help relax and expand the airways. 6. You Have An Irregular Heartbeat One of the more serious symptoms of magnesium deficiency is an irregular heartbeat (or heart arrhythmia). Patients who suffered from heart failure were shown to have lower levels of magnesium compared to healthy people. Treating heart patients with magnesium is also proven to help improve the health and function of the heart. 7. You Suffer From Migraines Or Migraine-Like Headaches Multiple studies have shown that low magnesium levels in the brain can be related to migraines. This is because magnesium is needed for optimal nerve function in the brain. Taking magnesium supplements helps improve your nerve function and can lessen the likelihood of migraine attacks. Just remember to speak to your doctor if your migraines / headaches still continue. 8. You’re Having Trouble Sleeping Magnesium can help relax the body and the mind, which helps you get a better sleep. It also helps the “GABA” receptors in the brain function properly. GABA is the neurotransmitter which allows the brain to reach a restful state. 9. You Have Weak Bones (Or Osteoporosis) Osteoporosis is a disorder where your bones become weaker and are more likely to damage or fracture. Factors such as old age and lack of vitamin D and K are commonly associated with this disorder, however magnesium deficiency can also increase the risk of osteoporosis. As well as weakening bones, low magnesium levels can reduce the blood levels of calcium, which is also crucial for bone health. 10. You’re Pregnant Often the higher the estrogen or progesterone levels in a woman’s body, the lower the magnesium levels. This commonly occurs during pregnancy. This is part of the reason why pregnant women experience more cramps and other muscular problems in the second half of their cycles - as during this time their magnesium levels usually drop. How Much Magnesium Should You Be Taking? According to the National Institutes of Health's Office of Dietary Supplements, adult men should consume between 400g and 420mg of magnesium per day. Women on the other hand should be consuming between 310mg and 320mg daily. It’s also recommended that pregnant women consume a higher dose than those who are not pregnant (as touched on above). Need high-quality Magnesium? Check out Sportfuel’s range of magnesium supplements today.
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5 Reasons Why You Need to Use Protein Powder for Protein Drinks
Sportsfuel, 27 April 2017
Juice bars might be the latest big thing. All your friends are going. There's one right next to the gym. But you don't have to stand in line for twenty minutes to get the best protein drinks out there. In fact, those "super smoothies" or "super juices" may be preventing you from reaching your goals rather than helping. Juice bar smoothies and drinks are often high in sugar. I can hear you thinking, but it comes from fruit. Yes, but you wouldn't eat the amount of fruit needed to make your juice in one sitting. And some of the fruits listed in the ingredients come from sugar-packed concentrates. Put the drink down and step away now. Plus, to really fuel your body to grow and repair muscles, you need to use protein powder. More juice bars are using protein powder in their drinks these days, but you're still better off to keep it simple and stick to quality whey protein without the unknown extras.Here, we're laying down the law when it comes to why adding protein powder to your protein drinks ensures you get the real nutrition your body needs. 1. Whey Protein Is High-Quality It's a fact: not all protein supplements and forms are created equal. Luckily, whey protein is packed with amino acids and is easy for your body to digest.The three main types of whey protein powder are concentrate, hydrolysate, and isolate. The most common type you'll see on the shelf is whey protein concentrate.All three types of powders are equally high in nutritional value. 2. It Can Increase The Antioxidants In Your Body It's not just a glass of red wine that's a great source of antioxidants - and protein shakes won't leave you feeling a little off the next day.Making sure you get enough antioxidants means that your oxidative stress levels are lower, meaning your body can easily fight off disease.Glutathione is found in whey protein, and it's a huge source of antioxidants. An added bonus? Glutathione can also help you to lose weight faster!What's not to love about that? 3. It Reduces Inflammation We've all been there: experiencing soreness after a killer workout that just won't go away. Did you know that chronic inflammation can even lead to disease?To combat this, consume protein drinks rich in whey powder, which can lower your body's levels of C-reactive protein: the very thing that generates inflammation.Prevent soreness and inflammation before it starts by drinking a protein shake before your next workout. 4. It Can Help To Lower Your Blood Pressure If you've got hypertension, you're at a higher risk for heart disease. Good news? Whey protein powder can help to lower your blood pressure.Why?Because whey proteins contain lactokinins, which are bio-peptides that can help keep your blood pressure at a safe level. It's equally effective for men and women. 5. It Helps Your Muscles To Grow Faster We all know you want to be bikini-ready in as little time as possible. Protein drinks can help. It's also a great preventative strategy when it comes to protecting the muscles you've worked hard to build.Since whey protein contains a lot of leucine, the most growth-stimulating amino acid, your muscles will build faster. You're An Expert In Protein Drinks! Now you know why adding whey powder to your protein drinks really makes a difference in healing and strengthening your body.For more information on the benefits of protein powder, vegan protein powders and mass gainers, and to learn where you can pick some up, check out our website and blog.
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5 Essential Supplements for Beginners
Sportsfuel, 7 April 2015
Find out what the top supplements for beginners are so you know which products will give you the best bang for your buck.When you're new to working out, it's tempting to simply focus on getting into the habit of hitting the gym regularly, but there is more to it than just working out. Diet and supplementation are crucial to achieving your training goals.Starting on a new training program means putting new demands on your body, and in order for your body to meet those demands, the right nutritional support is required. This doesn't mean that you have to take dozens of supplements every day, just the top supplements for beginners..These five essential supplements for beginners can easily provide you with the nutritional support that you need as you begin on the path toward accomplishing your fitness goals. 1. Protein There is no nutrient that is more important to promoting muscle development and assisting with recovery after workouts than protein. For the average person, protein only needs to make up about 10 to 15 per cent of one's daily calorie intake, but for strength trainers, roughly 20 to 30 per cent of calories should come from protein. Protein supplements make it easy to get the amount of protein that you need to build new muscle and to repair strain to your body after workouts. Muscle Recovery Muscle Growth Strength Gains For Muscle Gain and for Dieting 2. Fish Oils Omega-3 fatty acids are key to everyone's health, not just athletes and fitness enthusiasts, and studies show that most people don't get enough of these important nutrients through diet alone. A fish oil supplement helps to prevent omega-3 fatty acid deficiencies to keep your body functioning optimally.Plus, fish oils have been shown to promote the processes that burn body fat and replace it with lean muscle mass. General Health Benefits Essential Optimal Body Function 3. Branched Chain Amino Acids Branched chain amino acids or BCAAs include the amino acids leucine, isoleucine and valine. When used together, these nutrients provide a number of benefits. They can help you maintain energy levels during your workouts and allow you to produce more explosive movements to enhance your results.Plus, they help your body produce more protein, which in turn can lead to greater increases in muscle mass. Recovery Energy levels Great for consuming during workouts Muscle maintenance and growth 4. Glutamine The most abundant amino acid present in the muscle tissue, glutamine is essential to muscle health. During your workouts, glutamine levels can quickly become depleted, leaving the muscles weakened. Replenishing your body's supply of this key amino acid by taking a glutamine supplement post workout can help your muscles recover and grow in response to exercise.Plus, glutamine supports a healthy immune system and assists with digestive function. Recovery Immune System Digestive Function 5. Creatine Numerous tests have confirmed the benefits of creatine, a substance that is naturally produced by the body and that is primarily stored in the muscles. When you workout, creatine helps to supply the energy needed to power your muscles through movements.Creatine supplements can increase the levels of this nutrient in your muscle tissue, so that you're less likely to experience fatigue during workouts. The supplement can also support increases in muscle size. Workout Energy Increased Strength Increased Muscle So after reading about the top supplements for beginners, you now know where to start. Sportsfuel offers all of the essential supplements that beginners need to get the most out of their workouts. You can shop our full selection of protein, fish oil, branched chain amino acid, creatine and glutamine supplements now and put together your ideal supplement regimen for success.
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