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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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  A Complete Guide To Fat Burners

  Alex Mark, 24 November 2021

  Fat burners are supplements that can aid in weight loss or fat reduction, often through the use of natural fat-burning ingredients [1]. They typically work through a variety of methods...

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  5 surefire ways to increase energy all day

  Switch Nutrition, 12 July 2021

  5 SUREFIRE WAYS TO INCREASE ENERGY ALL DAY In a world where being highly motivated, focussed and energised are daily requirements to succeed, we need all the help we can get…and some days coffee alone just doesn’t cut it! In this article we will look at the top 5 ways to increase energy all day. 1. Sleep Sleep – This might sound strange but sleep duration and quality is the most effective predictor of energy the next day. If you are feeling lethargic, tired or irritable, sleep should be your priority. Simply achieving 7.5 hours of unbroken quality sleep can be life changing for daily energy and motivation. Here are some quick tips to get the best sleep. Sleep before midnight is 2x more beneficial than after midnight. Plan to be in bed 8 hours before you need to wake up. 30 mins to doze off and get settled. Use Magnesium which has been shown to improve sleep quality and increase energy through the day. Read a book to wind down. Don’t rely on digital games, social media or watching TV. Don’t eat within 2 hours of bedtime. The digestion and blood sugar fluctuations can prevent getting to sleep and staying asleep. Don’t drink too much water before bed. Getting up to go to the toilet can disrupt quality sleep. Reduce alcohol. Even though it is a sedative it can reduce deep sleep where recovery happens. Reduce caffeine and stimulants after 2pm. Caffeine will still be in your system 6-8 hours after consumption. Use Ashwagandha. This Ayurvedic herb has been shown to reduce cortisol and promote better sleep quality. Pro Tip: Switch Nutrition Adrenal Switch™ is your go to product containing Ashwagandha and Magnesium to reduce stress, improve sleep and increase energy the next day! 2. Caffeine Still KING for energy… however, you can get too much of a good thing and certain forms are better than others. Yes, caffeine boosts energy, alertness, focus, motivation, and performance. However, too much caffeine can cause a crash, tiredness, diarrhoea and an increasing dependence or addiction. It is not uncommon for people to start with 100mg (1 cup of coffee) and before long need 300mg (triple shot) to get the same benefit. This is called adrenal resistance. Your body is producing adrenaline in response to the caffeine, but you are not responding to it as well. This can be unhealthy as your adrenals are working overtime to call up the energy, but your brain and muscles are not picking up the phone. Natural caffeine provides all the benefits of synthetic caffeine anhydrous but has a smoother, longer lasting feeling without the crash or chemical residues of synthetic caffeine. You will find natural caffeine in Switch Nutrition Coffee Switch™ (for your coffee lovers), Power Switch™ (Pre-Workout) and Thermal Switch™ (for the fat burning energy chaser). 3. Move Regular exercise is far more effective at boosting energy than a remaining sedentary and conserving energy. Moving at regular intervals helps boost blood flow and improve insulin sensitivity which results in more energy being utilised by your working muscles and your brain. In fact, one study found that sedentary people with persistent tiredness and fatigue reduced their tiredness by 65% with regular exercise. In another study just 10 minutes of walking increased energy more than a sugary snack. So, get away from your desk for 10 minutes each hour and go for a walk or do some movement that increases your heart rate and improves your blood flow. 4. Nootropics There is a new class of botanical compounds that help enhance focus and mental energy while reducing fatigue. They are called Nootropics! Nootropic is the term given to a compound that boosts cognitive function. Some nootropics are gabanergic (calming) and others are adrenergic (excitatory). Some boost mood, focus, mind-muscle connection, and others enhance learning or memory recall. EnXtra&reg EnXtra® - Alpina Galanga is the source of this NEW patented natural compound that amplifies the benefit of caffeine by 30% for up to 5 hours without jitters or a crash. It is thought to act as an adaptogen allowing your body and brain to respond positively to stimulants and stress. EnXtra® boosts dopamine receptors and down regulates adenosine. This means it may enhance motivation, happiness, satisfaction and focus while reducing fatigue and tiredness. EnXtra® has been shown to increase alertness with or without caffeine by 100% over placebo. In 2019 it won the prestigious Nutraingredients Best New Ingredient Award. You should make sure this ingredient is in your next pre-workout or focus supplement. Hordenine Hordenine – Found in Hordeum vulgare, this neuro stimulant works by inhibiting MAO (MonoAmine Oxidase). This inhibition reduces the metabolism and breakdown of catecholamines (adrenaline, dopamine etc). Simply put, Hordenine keeps you focused and motivated for longer. In a 2009 study hordenine showed to peak energy at 60 – 90 minutes after consumption and significantly increase energy burned over placebo. You will find hordenine in Thermal Switch™ & Power Switch™. Theobromine Theobromine – Found in Theobroma cacao (chocolate), this unique stimulant also possesses vasodilating benefits. This means it may boost your energy and focus while enhancing blood flow for greater muscle performance and recovery. In addition to this, Theobromine has bronchodilation benefits that may support better respiratory performance. Theobromine can be found in the following big hitting energy formulas… Coffee Switch™, Thermal Switch™ & Power Switch™. NeuroFactor® NeuroFactor® - Coffea Arabica Fruit Extract is the source of this highly researched ingredient. It has been shown in clinical trials to boost BDNF (Brain Derived Neurotropic Factor) by 143%. BDNF is a protein peptide that helps improve the architecture of the brain to boost its processing speed and memory recall. In fact, as we age, lowered levels of BDNF is thought to result in lowered mental performance and potential onset of age-related cognitive decline and a decrease in mental energy. Neurofactor® may be more helpful for learning and memory. However, it does help support focus and energy so it’s a nice addition to your pre-workout (Power Switch™), thermogenic (Thermal Switch™) or nootropic coffee supplement (Coffee Switch™). Ketones Exogenous Ketones are a recent supplement super star. They entered the market in 2017 and have continued to show promise in study after study. They work by essentially putting your body into a temporary state of ketosis even if you aren’t following a ketogenic diet. Once the ketones are circulating in your body they not only provide energy to your cells but they signal certain processes to occur. Up Regulate Mitochondrial Biogenesis – Ketones signal your body to produce more new healthy mitochondria. The mitochondria are the powerhouse of your cells. This is where your energy gets converted from fats and some carbs. Down Regulate Ghrelin – Ghrelin is a hunger hormone. Ketones have the ability to reduce ghrelin which can significantly reduce cravings and hunger. This may stop you looking for that quick fix snack. Increase BDNF – Like NeuroFactor®, ketones can boost brain function, and like MCT oil, they pass through the blood brain barrier providing energy to your brain to boost alertness and focus without stimulation of your central nervous system and without an increase in blood pressure or heart rate. You will find Ketones in Keto Switch™ or a precursor to ketones in MCT Oil Powder. They both help boost mood, focus, energy and productivity. 5. Eat Wholefoods Nutritious healthy balanced meals can make all the difference to your daily energy needs. When you eat rubbish, you will feel rubbish. What goes up must come down. What I mean by this is too many simple carbs or sugary foods can temporarily boost energy and will increase blood sugar. However, once insulin comes in and disperses the sugar into storage (sometimes fat cells), your blood sugars crash, your mood crashes, your energy crashes and you become grumpy, tired and less productive. Eating meals high in quality protein (30% total calories), good fats (30% total calories) and a moderate amount of complex carbohydrates (40% of total calories) with around 5 – 10g of fibre (per meal) and loads of colourful veges and some fruit, will set you up for consistently good energy all day. If you can’t get enough greens or plant diversity in your diet, then consider supplementing with a great energy superfood formula Vitality Switch™. The name says it all… VITALITY!! All day energy and exuberance for life. It’s also worth mentioning certain artificial colours and preservatives have been linked to fatigue, tiredness, loss of performance and overall health decline. Be sure to minimise the bright colour artificially sweetened drinks in favour of natural options where possible. Pro Tip: Do not consume caffeine or a combination of caffeine and other nootropics too close to bed as they can disrupt your sleep. Quality sleep leads to quality brain function, less sugar cravings, better cortisol rhythm and greater 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 health care 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 health care provider.

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  8 Ways to Break Through a Weight Loss Plateau

  Sportsfuel, 7 March 2016

  The dreaded weight loss plateau. Has this happened to you? You have been sticking to your diet and the weight has been steadily coming off for several weeks. You, of course, are thrilled and just know that you will be at your goal very soon. Then, one morning you hop on the scale and the number is the same as yesterday. Maybe it's even the same as last week! The number just will not move. You have hit the wall and now you are feeling discouraged and thinking about cheating. You know you have to break through this plateau but don't know-how. How to Beat the Weight Loss Plateau First, keep in mind that it is completely normal to hit a plateau. But when you do, you should double down and get back to basics. If you do, you will soon be at your goal. To help you re-start your weight loss, here are eight tips that will help you get your enthusiasm back and lose the rest of that weight. State Your Weight Loss Goals Clearly Your goals need to be realistic or you will become discouraged and quit. If your diet is healthy and rich in nutrition, you should be able to lose one or two pounds every week, on average. Of course, some weeks you may lose more and sometimes less. When setting your goals, keep in mind that people have different body types. You will become discouraged if you compare yourself to someone else. You are unique and your body will tell you what its ideal size and weight should be. Listen to it and see what weight makes you feel the best. That weight is your "ideal" weight. Follow a Low Carb, High Protein Program If your program is providing enough protein for maintenance of your lean muscle mass, chances are you will have already lost your stores of muscle and fat. Because it's not good to burn your muscle mass when you are losing weight, you need to take in enough protein to maintain your muscle tissue. For women, that means taking in about 100 grams of protein per day and for men it is about 150 grams per day. If you find that you are losing muscle mass as you are losing weight, you should focus on building that muscle back up. It will take more calories to build muscle so, when you eat this extra protein, you will begin to lose weight again. Just make sure your program does not sacrifice your muscles and you will be fine. Include Resistance Training in Your Program Another great way to boost metabolism and break through the plateau is to include aerobic exercises in your program. For example, you might add free weight or machine resistance training to your routine. This will increase muscle mass and, as a result you will burn more calories faster. And the bonus is that your metabolism will stay higher for up to 21 hours after your workout! Watch Out For Hidden Carbs If you have reached a plateau and you are not losing weight, check your diet to be sure you are not taking in vampire carbs that sometimes just sneak in. For example, you would be surprised what foods have hidden sugar. It is found in salad dressings, barbecue sauces and ketchup. It can also be found in prepared gravies and sauces or cornstarch in pre-made foods. It is a good idea to write down everything you eat and drink for a day or two. If you are taking in hidden carbohydrates, they will show up in your journal. They are sabotaging your weight loss and you need to get rid of them. When you do, you should be able to start losing weight again. Minimize Refined Foods This means it is important to get refined sugar and grains out of your diet. This includes white rice, pasta, pastries, cookies, cakes and white bread. You will be surprised how much giving these foods up will help you break through your weight loss plateau. As a bonus, you will have more energy and be healthier. Do Not Let Yourself Be Hungry If you're like most people, it probably sounds reasonable to you that if you eat less you will lose more. It's counter-intuitive, but that is not the case. Instead, eating several small meals often throughout the day will leave you much less hungry and will help get you through that plateau. Of course, these small meals should consist of healthy snacks and crunchy, raw fresh vegetables. For example, you can grab cucumbers, green peppers and celery sticks when you want something to eat. They also have a very satisfying "munch" quality and you will not feel so deprived. Drink Plenty of Fluids With any weight loss program, it is critically important to keep your body hydrated by drinking lots of water every day. That is because your weight loss will actually slow down if you don't get enough water. It is good to get into the habit of carrying a water bottle with you wherever you go. Following this advice will not only help your body burn fat more efficiently but you will not be as hungry. Remind Yourself Often About Why You Want to Lose Weight As with many other parts of our lives, we often start a weight loss program with our motivation high and dogged determination to succeed. There is lots of excitement as you drop the first pounds but, as time goes on and you reach a weight loss plateau, you become weary and forget why you ever wanted to lose weight. This is a good time to remind yourself of your goals Did you want to lose weight for a special occasion such as a wedding or class reunion? Or maybe you were dieting to lose that extra pregnancy weight or because your doctor told you to get your weight under control to improve your health. Think about whether or not your original motivation is still working for you. If it is not, find a new reason to lose weight. If you do this, you will re-ignite the enthusiasm that made you originally go on a diet and you will be successful. These tips have worked for many people when they hit that dreaded weight loss plateau. They can work for you too. Why not give them a try?

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