Another Sensational Headline About Nutrition but it’s generally good to avoid vegetable oils
Golfer’s elbow is a very common injury in both BJJ players and MMA fighters. It is a form of tendinitis brought on by over-use, usually of the wrist-flexors.
From my experience there are 3 things that cause problems with the inner-elbow:
Gripping all the time – developing wrist flexor strength & not extensors
Holding pads
General inflammation & over-training
You can address the problem in several ways, we’ll separate them into 3 categories:
Reducing inflammation
Reducing muscle tension
Rebuilding tendon strength (if possible without HGH)
Strengthening Flexor muscles
Reducing Inflammation in the Elbow
For a ‘quick-win’ try reducing inflammation.
There are a number of ways to do this including:
Restricted-time eating / intermittent fasting
Ketogenic diet
Supplementing with Tart Cherry Juice
Supplementing with curcumin and/or turmeric
Supplementing with omega 3
Reducing consumption of sugar & vegetable oils
Cold showers/cryotherapy
Saunas / infra-red lamps
I’ve found good results from drinking tart cherry juice with my main meal in the evening, using cold showers and the Wim Hof method, and using an infrared lamp.
Selfie Wanker – with Cherry Juice Concentrate
Reducing muscle tension
obviously stretching is the ideal way to reduce muscle tension, but a lot of people are also deficient in magnesium, which causes a range of health problems.
Some quick wins for reducing muscular tension include:
Supplementing kava kava (at your own risk, is illegal in the UK now)
Supplementing with magnesium glycinate and/or a magnesium spray
Epsom salt baths – be careful not to use too much & get dehydrated
Stretching
Rehabbing the Actual Golfer’s Elbow Injury
I’ve had golfer’s elbow since I was 17 in my right arm. It started when I was holding pads in JKD class and doing weights all the time with bad technique.
It’s got a lot better since I stopped doing:
Barbell bench press (do dumbbell instead)
Free weight bicep curls (use bands instead)
Do chin ups using Wrist-straps
It’s also got a lot better when I’ve strengthened the extensor muscles in my wrist with:
Bottom up – kettlebell shoulder press
Reverse bicep curls (with bands)
Here are some more decent exercises:
And finally…
if you have joint and tendon pain in general, then supplementing with collagen and/or gelatine may help alleviate some of the pain according to recent research.
As you may have noticed, everyone who has competed in MMA and/or Brazilian Jiu Jitsu who goes on the Joe Rogan Podcast, and is over the age of 40 – has extensive spine-problems.
Big John McCarthy for example, has had multiple operations on his neck and still has problems with it. Same goes for the likes of the great Bas Rutten and Michael Bisping.
If you can’t afford some stem cell therapy – not many of us can – there are some half decent treatment options available.
For example, the neck hammock offers some relief via the process of spinal decompression.
There are a few hammocks on the market, but I think this is the one Joe has:
I would personally, first consider an inversion table before purchasing one of the door frame neck hammocks, although they are a lot more expensive – for now I just hang off the back of the sofa.
You literally strap yourself in and hang upside down. Your whole spine gets decompressed, not just your neck.
Prevention, is of course, better than cure. I would always recommend drilling lots of technique and keeping sparring and rolling to a minimum. At least full-on sparring and rolling.
If your neck is just stiff and painful, you may have issues with the muscles being tight, rather then the discs in your neck.
Magnesium glycinate and magnesium spray is fantastic for stiff muscles – I use these supplements along with an infrared lamp on my neck most nights. Foam rolling, stretching and trigger point therapy should be part of your daily routine.
I liked this book, but not in the conventional way. I wouldn’t say I enjoyed reading it, but it did have a massive impact upon me.
I found myself rolling my eyes quite a lot whilst reading the book, when he spoke of “running on broken legs” and having “double pneumonia”. I’ll give him the benefit of the doubt, but at the time, I thought these were exaggerations; the type of thing my mum would say if she stubbed her toe and had a chesty cough.
To be fair to the author however, he is recognised as one of the greatest endurance athletes in the world, with a world record in pull ups to his name. So maybe he did actually run on completely broken legs.
As he would (probably) put it – ‘he’s one bad mother f*cker’ – and the only man to have ever to have completed the training in Army Ranger School, Navy SEALs ‘buds’ and the Air Force Tactical Air Controller program.
I would add however, that he really should learn go into situations better prepared!
I don’t want to add any spoilers, but if you read the book – you’ll see what I mean!
The book introduces us to David’s early life, working at his dad’s bowling alley. He talks about how abusive his dad was and how he was racially abused during his school days in Brazil, Indiana.
There’s some fairly traumatizing and horrific things that happened to him, but the takeaway message is that he managed to get ‘better, not bitter’.
He’s also had some major health scares, including having a heart-problem that he describes as a “hole in the heart” and sickle-cell-trait.
A big chunk of the book talks about “buds” the Navy Seal selection & training, and then training for different elite forces in the Navy and the Army.
There’s a few tasks at the end of most chapters, with bits to share on social media – I didn’t bother doing this, but perhaps I should have to get more out of the book (I was afraid of the pretty harsh banter I would get from my friends on Facebook if I was sharing posts with the hashtag #canthurtme!)
There’s some interesting stories about ultra-marathon running – not something I’ve been motivated to do! and of course his pull-up world record:
Despite my cynical attitude towards the book initially, mr G. has definitely had a positive impact upon my attitude since reading it.
In Stoic philosophy they speak of how suffering is the only way to build character.
I love Stoic philosophy, so when David speaks of callusing the mind with suffering and feats of endurance, I found myself nodding my head along with him.
Some of my favourite concepts taken from the book include:
“1 second decisions”
– deciding to carry on, each time your mind wonders and you consider giving up or getting distracted
“The path of most resistance”
– we automatically take the path of least effort and of least resistance. Seeking the path of most resistance and getting out of the routine(s) we’ve been stuck in for years, is a sure way of changing your life.
“Most people give up at 40%”
– when I’m exercising, or even having an ice bath, I try to remember this. When I start feeling like I want to give up, I remind myself that I’m only 40% near my maximum.
The guy is tenacious too. He failed his pull up world record attempt not once, but twice. The guy is 6ft 1 and 200lbs, completely the wrong body type for bodyweight exercises – but that didn’t stop him. Amazing guy. Nuts, but amazing.
I always look at any kind of suffering as training now too. Man flu, being cold – it’s all part of developing character.
This is definitely a life changing book, even if I didn’t fall in love with all the macho-ness of it.
I’d recommend it though, although you may have to take it with a pinch of salt.
I like to mix up my reading material. Some hippy stuff from Ram Dass, some Stoicism and now and again, a modern book like this. I hope it will eventually make me quite well-rounded!
Review Score – 5/5
Based on the fact that I’ve started training hard in the gym again and I’ve taken several of his concepts and integrated them into everyday life.
I would not try and copy David Goggins’ path however, I still feel he has a way to go on his ‘journey’. Training and exercising to the point of nearly killing yourself (in some instances) it’s just stupid. In my opinion. But you can still learn so much from the author, even if 5% of his toughness rubs off on the reader.
A very small amount of Kava Kava in the evenings, then 20 minutes of infrared light on the back of my neck, is now part of my daily routine.
This appears to have prevented my neck becoming stiff & sore.
I also stretch my neck every time I go to the toilet in work.
Sorting out my neck, also seems to have reduced my anxiety quite significantly.
Article for Entertainment purposes only
Ah, the office worker’s & the wrestler’s chronic ailment – a stiff neck.
The stiff neck is underrated in its ability to ruin your day. It often leads of headaches and can definitely put you in a really terrible mood.
Jokes aside, physical issues such as an injured neck, can cause mental health problems. I kid you not. This study on whiplash for example, suggests some people may have depression for several associated reasons – including neck injuries. Not conclusive evidence but from experience, I think there may be some truth to the theory that neck injuries make you miserable.
I mention this, because the one time that I had whiplash, I also had bad anxiety afterwards, along with headaches and bloodshot eyes – for several months.
As I worked out how to treat my neck, my mood improved and the headaches went away.
Anyway, enough of the preamble, here’s some ways to treat a stiff neck.
Use Heat to Treat a Stiff Neck
Any application of heat, should help with a muscle spasm. In fact, after my car crash, I found that applying a hot water bottle to my neck whenever possible, was very helpful.
There are better ways though…
Infrared Lamp or Infrared Sauna for Muscle Spasms
I completely forgot about this when I made the video above.
From what I understand, infrared light penetrates relatively far/deep into a muscle, causing it to relax more than is normally possible with a normal sauna, bath or other application of ‘conventional’ heat.
The last time I injured/hurt my neck was about 2 months ago. I couldn’t sleep and even got a prescription for codeine, even though I’m normally against any pharma-pain-killers.
I had tried hot baths, but the relief was only temporary.
Then I tried an infrared lamp on my neck (with magnesium oil rubbed it before use), and my mood instantly lifted, as the stiffness in my neck subsided. My neck/lower trapezius was still painful, but I’d regained full range of motion.
This study shows that infrared light can be used to effectively treat lower back pain:
Infrared therapy for chronic low back pain: A randomized, controlled trial
The IR therapy unit used was demonstrated to be effective in reducing chronic low back pain, and no adverse effects were observed.
As I write this, I’m currently using an infrared lamp on my neck. I bought it from Amazon.co.uk and would recommend it for muscle-spasm-related neck pain.
Infrared lamps & saunas have been shown to have a wide range of health benefits. They are great for stress & anxiety, as they are able to activate the parasympathetic nervous system (study-reference).
TENS Machine
A TENS machine is an interesting device.
They’re similar to those old electrocuting and are used as an alternative form of pain relief during child birth.
They can also help to remove muscle spasms.
Pretty good for the pain, but this alone, didn’t get rid of the stiffness & spasm in my neck.
Magnesium
One of the most underrated supplements, it’s estimated that around 50% of Americans are deficient in magnesium.
Important for muscle relaxation in general, supplementation has been shown to treat insomnia, depression & anxiety.
Role of magnesium supplementation in the treatment of depression: A randomized clinical trial Emily K. Tarleton1☯*, Benjamin Littenberg1,2☯, Charles D. MacLean1,2‡, Amanda G. Kennedy1,2‡, Christopher Daley3‡
Consumption of magnesium chloride for 6 weeks resulted in a clinically significant net improvement in PHQ-9 scores of -6.0 points (CI -7.9, -4.2; P<0.001) and net improvement in Generalized Anxiety Disorders–
So back to the neck issues – magnesium is one of the best (& safest) muscle relaxants. The potency appears to differ massively between forms of magnesium & manufacturers. Glycinated forms of magnesium are generally recommended for muscle stiffness/spasm, taken at night.
Other effective, natural, muscle relaxants include:
Kava Kava
Chamomile
Lemon Balm
Beer
Kava Kava has been really effective for me.
I’d recommend it as one of the go-to treatments for any muscle spasms or pain.
It’s not legal in Europe however, although I have seen it on ebay a few times.
DO NOT MIX KAVA KAVA with Alcohol – you’re asking for liver failure.
I have found kava kava is excellent for a stiff neck. I have a small amount most evenings and then use my infrared lamp on my back & neck.
Kundalini Yoga
This particular practice was designed to release tension in the muscles surrounding the spine.
It’s pretty low-intensity, but be warned that lots of people report hallucinating after doing Kundalini Yoga (including my wife & I).
PNF & PMR
PNF stretching involves tensing the muscles for 30 seconds (or resisting/pushing with a specific set of muscles), and then relaxing & stretching immediately afterwards.
This can be modified for the neck muscles, and can be quite effective for relaxation and general awareness
Trigger Point Therapy
This requires a foam roller or preferably a ball, like a cricket or lacrosse ball.
Lie on the floor and place the ball underneath the tight muscle. Then just lay back and put pressure on the ball for 30 seconds to 1 minute.
This (sometimes) takes the spasm out of the muscle.
If you have young children, during the cold & flu season, then life can be a tad tougher than normal.
Sleep deprivation can do terrible things to your body & mind.
There are a few supplements that can help, however – use them at your own risk though.
Uridine
I first heard about Uridine on the nootropics subreddit. It is said to increase alertness, focus and energy levels. It plays a big role in the function of the central nervous system.
It has also been shown to reduce some of the negative effects of sleep deprivation.
There are several studies showing that glycine supplementation can increase the quality of sleep. So the little sleep you do have, will have a more beneficial effect if you supplement with 3g or so of glycine.
Glycine is an amino acid that is found in connective tissue and skin. It has a range of benefits, it can help with ‘leaky gut’ by repairing the stomach lining and may also help conditions such as arthritis.
It is a potent anti-inflammatory and can help detox the body from heavy metals.
Below are some screenshots from the studies regarding glycine and quality of sleep:
*please note that phenibut may be illegal in the UK now. Nobody really knows if it falls under the psychoactive substances ban.
Phenibut is a supplement that was first used by Russian astronauts to improve focus and reduce anxiety. It is highly effective & potent, but can also be addictive. So use once or twice a week maximum.
It can help you fall asleep quicker and improves sleep quality. The improvement of sleep quality is thought to occur due to an increased secretion of the hormone GABA.
Try 250mg to begin with. I would not advise taking more than 1g of phenibut in a given week due to its addictive properties
There are a few other supplements that may help with increasing the quality of your sleep, including theacrine.
Go To Sleep Earlier!
Sounds obvious, but another way of tackling sleep deprivation – is to go to bed earlier!
If you’re child goes to sleep at 8pm and tends to get up at 4am, it might be a good shout to get to sleep early-doors yourself.
It’s not easy to fall asleep at 8pm for most people though. Here’s some methods & supplements that may help though:
Tart Cherry Juice
A natural source of melatonin, tart cherry juice or tart cherry supplements – can help you nod off earlier in the evenings.
Dark Therapy
Avoid blue light like the plague during the evenings. Blue light comes from computers and mobile phones.
If possible, make the lounge and/or bedroom darker too. Your body won’t produce melatonin if you have a bright lamp or light on in every room.
Red lights can help you fall off to sleep. I have a small one which I plug in during the evenings. Red light can also reduce anxiety and even help fight migraines in some people.
Another trick, is to use a SAD Lamp as soon as you get up in the morning for 15 mins or so first thing in the morning. The lamp will help adjust your circadian rhythm so that you become tired earlier in the evenings.
Natural Relaxants
Natural muscle relaxants are also effective for those looking for an early night. Chamomile, valerian, magnesium and lemon balm are all natural and effective. Kava kava is also great if you live in a US state where it is legal.
There is tonnes of research behind the effectiveness of magnesium – opt for a ‘glycinated’ form at night time. Magnesium is good for everything from stress to high blood pressure. A large percentage of the US population (50-80%) is said to be deficient in this chemical-element too.
There’s a few other supplements that help you nod off, such as 5 HTP, but I don’t want to promote taking too many things in one go…
The Ketogenic Diet & Sleep
The Ketogenic Diet may also have some benefits in regards to coping with less sleep. I personally found this to be the greatest benefit during my 18 months adhering to the diet.
Initially, the diet can cause issues in terms of getting to sleep in the first place. Until you fully adapt to the diet, you will produce less serotonin, a hormone related to sleep. I managed to overcome this will a small amount of 5 HTP supplementation.
For alleviating some of the effects of stress & sleep deprivation – supplement an adaptogen like rhodiola rosea & take 3g of glycine before bed
Treat the source of the fatigue if possible
Coffee is full of antioxidants but too much caffeine can cause hypertension & other health issues
Coffee & caffeine are the go-to-fuel for millions of people every day.
When I work in an office, it’s typical for people have 2 or 3 coffees everyday and when I worked on a building site, everyone under the age of 25 had at least 2 energy drinks per day.
Caffeine is my morning staple too, but it’s something I’m looking to cut down on.
Caffeine tolerance builds quickly when you reach for the coffee jar on a daily basis. Even worse, after months of coffee or caffeine consumption, people need a few hundred m.g. just to get going – it’s (mildly) physically addictive.
Mix things up a little with some of these alternatives:
Always consult a doctor or healthcare professional before adding supplements or new foods to your diet
Adaptogens for Energy & Alertness
Adaptogens are herbs that help to alleviate elevated symptoms related to physical & mental stress. Not only can they provide more energy, they’re also ‘good’ for you – something that most high caffeine drinks, are not.
Rhodiola Rosea
A herb that has been used for centuries to treat fatigue, rhodiola has many studies behind that confirm its effectiveness. Great for sleep deprived parents too!
In one study, rhodiola was shown to improve the mental performance of physicians on night duty. The physicians also reported feeling generally less fatigued.
Around 200mg per day is normally the standard dosage.
Gingko Biloba
Noted primarily for its ability to improve quality of life for those suffering from degenerative brain disorders, anecdotal evidence suggests that ginkgo may improve cognitive functioning and energy levels in normal healthy individuals too.
This Indian herb is held in high regard for its ability to help the body cope with & adapt to stress. There are literally hundreds of studies backing the health benefits behind Ashwagandha, it’s even been shown to reduce anxiety and depression.
There are also numerous studies showing that ashwagandha can enhance physical performance, normally by reducing markers of fatigue.
Nootropics are also known as smart drugs. There are natural nootropics such as Lion’s Mane Mushroom, and synthetics ones such as Noopept.
Acetyl-L-Carnitine
Touted as an anti-aging, cognitive enhancing and fat burning supplement, Acetyl-L-Carnitine (ALCAR) also tends to make your fart, a lot.
Be sure to be ALCAR and not standard L-Carnitine, as only the Acetyl version crosses the blood brain barrier. One thing to be aware of, ALCAR dramatically increases sperm motility, enhancing male fertility.
A typical dosage of ALCAR is 500-2000mg per day.
It has a potent affect on alertness & cognitive functioning. Many people also use it to alleviate the symptoms of chronic fatigue & depression.
PQQ
Found naturally in breastmilk and soya beans, pyrroloquinoline quinone has been shown to reduce pain, and fatigue. A growth-factor & antioxidant, it is anxiety promoting for some, it is best to start off with very small dosages and build up slowly to assess tolerance.
It’s ability to increase alertness relate to its anti-oxidant and anti-inflammatory effects.
This is a personal favourite of mine, I usually take around 10mg per day. You can buy from Amazon.co.uk
Alpha GPC
Composed of glycerophosphate and choline, Alpha GPC is used to offset some of the symptoms of age-related cognitive decline.
Many report that it increases energy levels and alertness:
Used for centuries in Chinese medicine, this edible mushroom boasts of range of medicinal properties, with a proven ability to enhance immunity and cognitive functioning.
By decreasing inflammation and increasing the production of BDNF (Brain Derived Nerve Factor), this amazing fungi may actually build new neurones in the brain; whilst improving sleep quality and increasing bone density.
It enhances energy levels but in a more subtle way than a typical stimulant – by promoting wellbeing and sleep quality, it tends to enhance alertness.
Other Caffeine Alternatives
Olive Leaf Extract
A potent anti-oxidant derived from the leaves of olive plants, it may even reduce DNA damage. Another natural energy-boosting supplement, it’s generally regarded as ‘good for you’ and can even been used to treat candida.
A typical dosage is 500mg-1000mg per day.
Kratom
Kratom is an extremely controversial substance that is typically grown in Thailand and Bali. It is legal in several US states and is often used to help suffferes of PTSD, chronic pain and has been used by thousands to come off opioids.
In small doses, ‘white blends’ of kratom can also be used to enhance energy levels. You want to do some research before touching kratom, so have a read below if you are interested:
Okay, so matcha green tea does contain some caffeine, but it also contains an amino acid called L-Theanine. L-Theanine helps will focus and concentration, without providing a jittery, stimulant-type effect; in fact, it is quite calming.
The tea is also packed full of antioxidants, including the potent – EGCg
Cordyceps Mushrooms
Another amazing medicinal mushroom. This one is really weird in that it attacks insects and their larvae.
Despite turning some animals into zombies , for normal sized humans, the mushrooms have a range of health benefits.
Some studies have shown that they can increase endurance whilst a range of animal studies show that the mushrooms have health benefits that can extend lifespan significantly.
From personal experience – the one time that I was actually able to kick my afternoon-coffee habit was by replacing it with cordyceps mushrooms.
Glycine
On a final note, if you are using caffeine to offset the effects of sleep deprivation; glycine might be worth considering.
Glycine has been shown to reduce the effects of sleep deprivation:
The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers
We evaluated the effects of glycine on daytime sleepiness, fatigue, and performances in sleep-restricted healthy subjects. Sleep was restricted to 25% less than the usual sleep time for three consecutive nights. Before bedtime, 3 g of glycine or placebo were ingested, sleepiness, and fatigue were evaluated using the visual analog scale (VAS) and a questionnaire, and performance were estimated by personal computer (PC) performance test program on the following day. In subjects given glycine, the VAS data showed a significant reduction in fatigue and a tendency toward reduced sleepiness. These observations were also found via the questionnaire, indicating that glycine improves daytime sleepiness and fatigue induced by acute sleep restriction.
If you feel tired all the time, it’s likely some kind of physical issue such as:
Gut inflammation
General inflammation
Stress/muscle tension/vigilance
Lack of movement/exercise
Lack of sunlight
Shallow breathing or living/working in an environment with high levels of Co2
Sleep deprivation
Eating too much or too little
Gut inflammation is a major source of fatigue, stress and depression. Avoiding inflammatory foods such as sugar, omega 6 fats and anything processed is the best way of tackling this.
Fasting, examining food sensitivities & adding anti-inflammatory foods such as turmeric and tart cherry juice may also help.
A permeability issue with the gut lining can also cause problems. Glycine and glutamine can potentially help with this, as can avoidance of pain killers such as ibuprofen which can damage the gut lining.
Lack of sunlight can have a huge impact on energy levels. Consider supplementing with vitamin D (ideally with k2) if you work indoors, and/or get a SAD lamp.
Have a boiling hot bath – not literally boiling but very hot
Do some press ups in the bath if possible (at your own risk)
Get out of the bath
Dry yourself & chuck some clothes on
Do 2 rounds of wim hof breathing
Do your chin ups!
I’ve found that I can do lots more reps using the combination of Wim Hof Breathing and a Hot Bath.
DO NOT DO THE BREATHING TECHNIQUES in the bath. People have died from passing out in water whilst doing this. Very bad idea!
Make sure that you don’t feel dizzy or lightheaded before getting in the bath or doing the chins.
The Wim Hof Breathing technique involves the following:
Wim Hof Breathing Technique
1 Round of Breathing = 30 Deep breaths in, with 30 ‘small’ breaths out.
Breathe in using the stomach muscles and then the chest muscles, taking in as much air as possible, then breath out ‘normally’ to reset your stomach to breathe in again.
After the 30 breaths, hold the final breath in for as long as possible. Holding the breath for as long as possible will cause a release of adrenaline which will literally make you stronger.
Finally, when you can’t hold your breath any longer, breathe out, then one last time, take a big deep breath in and hold for 15 seconds.
Do this then afterwards, get in the bath and make sure your muscles are hot and you start to sweat somewhat.
This works for me, but I can’t find much evidence to say that hot water immersion actually improves strength or power.
There are some studies showing that muscle temperature may improve power output, but the majority of modern studies seem to show no effect.
Influence of muscle temperature on maximal muscle strength and power output in human skeletal muscles
Abstract
The influence of muscle temperature (Tm) on maximal muscle strength, power output, jumping, and sprinting performance was evaluated in four male subjects. In one of the subjects the electromyogram (EMG) was recorded from M. vastus lateralis, M. biceps femoris, and M. semitendinosus. Tm ranged from 30.0°C to 39°. Maximal dynamic strength, power output, jumping, and sprinting performance were positively related to Tm. The changes were in the same order of magnitude for all these parameters (4–6%× C‐1) Maximal isometric strength decreased by 2%× C‐1 with decreasing Tm. The force‐velocity relationship was shifted to the left at subnormal Tm.Thus in short term exercises, such as jumping and sprinting, performance is reduced at low Tm and enhanced at Tm above normal, primarily as a result of a variation in maximal dynamic strength.
A few thoughts on depression before I start on the supplements…
Depression is often a symptom of a physical illness or issue.
Gut problems, chronic inflammation (often starting in the gut), allergies, brain injuries, thyroid issues – these are all problems that can cause depression.
Whenever possible, address the physical cause, rather than the symptoms of depression.
Many of these supplements are also effective for MMA recovery and for enhancing physical performance. For more specific information on supplements for combat sports such as MMA, see my boxer’s diet article here.
Acetyl L Carnitine
One of my favourites, Acetyl L Carnitine, often referred to as ALCAR, is a potent supplement that enhances cognitive function, increases male fertility and in many can reduce or eliminate symptoms of depression.
Start with a low dosage (500mg) and assess your tolerance, it can cause gut problems.
Works within 15 minutes. Also great for energy and awareness.
Make sure to get the Acetyl version, as this can pass the Blood Brain Barrier whereas normal L-Carnitine can not.
Side Effects: Bad farts
Fish Oil
Omega 3 is crucial for cognitive health and wellbeing in the short, medium and long-term. There is a modest amount of research suggesting that fish oil might help people who are suffering from depression.
Phospholipid forms of Omega 3 have been recently touted as a potential treatment/way to ward off degenerative brain diseases.
look for a high-quality omega 3 supplement, with a relatively high EPA content.
Fish oil is also a strong anti-inflammatory. Inflammation is often a pre-cursor of mental health issues.
Magnesium
Magnesium is fantastic for muscular-relaxation, it has also been shown as a potent supplement to treat both anxiety and depression.
Chelated forms of magnesium, for example, magnesium glycinate are generally thought to be superior and more bioavailable than other forms of magnesium.
This stuff made me feel terrible. It works with serotonin in some respect. Perhaps it works better if your depression is caused by low levels of serotonin in the first place.
A precursor to Tryptophan, 5 HTP is great for sleep, depression and anxiety.
Don’t take with SSRIs.
There is some evidence that 5 HTP taken long term can cause issues with your heart.
Side Effects: GI problems.
Vitamin D
Lack of sunlight can cause depression. In countries such as Norway, it’s a big (and well recognised) issue.
Supplementing with Vitamin D3 (ideally with vitamin k2) is a good idea for most people who work indoors.
SAD Lamps can also be an effective way to increase energy levels and ward off depression during the winter and all year round if you work indoors.
Heat Stress, Exercise and Diet
Obviously these aren’t supplements so I won’t go into too much detail…however, saunas (and ice baths) have gained a lot of attention in recent years thanks to the mental and physical health benefits that they can provide.
Exercise is crucial for the cardiovascular system, the lymphatic system, for self esteem and the overall functioning of your body and mind.
Diet is a crucial factor in terms of mental health. Inflammation and gut issues are often linked to and can even cause depression.
Eating a diet that is free from inflammatory foods such as sugar, and high in anti-inflammatory foods such as turmeric can make a huge difference.
Any exercise, food or supplement that reduces inflammation and/or improves gut health will improve or help with depression – in the majority of cases.
Supplements that are effective for reducing inflammation include:
Meriva curcumin
Tart Cherry Juice
Rosehip.
The ketogenic diet is also very effective but may not suit everyone and makes you feel terrible for the first 2 weeks or so (unless you use exogenous ketones). The targeted ketogenic diet may also be worth looking into.
Food intolerances and ‘leaky gut’ can also lead to inflammation.
If you have IBS or any other gut issues, it might be worth looking into, reducing or cutting out dairy and possibly wheat. Giving up dairy was life-changing for me.
Please Speak to a Doctor or Healthcare Professional before taking any supplements
Psychedelics?
There’s a growing body of research, that suggests that psychedelics such as psilocybin mushrooms (magic mushrooms), in the right setting, can be highly effective as a treatment for depression.
High-dose psilocybin produced large decreases in clinician- and self-rated measures of depressed mood and anxiety, along with increases in quality of life, life meaning, and optimism, and decreases in death anxiety. At 6-month follow-up, these changes were sustained, with about 80% of participants continuing to show clinically significant decreases in depressed mood and anxiety. Participants attributed improvements in attitudes about life/self, mood, relationships, and spirituality to the high-dose experience, with >80% endorsing moderately or greater increased well-being/life satisfaction.
I never want to be stuck in a position thinking “I’ve absolutely no idea what I’m doing” (which happens a lot)
Scrambles
Keep elbows tucked and hands ‘inside’ when establishing position to avoid kimuras & triangles.
Keep one knee up to avoid closed guard (Combat Base)
Keep Chin Tucked when on knees(look to the side/backwards) & keep an arm in the way
When flipped or bridged – use momentum & bridge & roll opponent in the same direction
This momentum-stealing also works if someone flips your legs over to pass guard or pushes them to the side or with a wrestler’s pancake
You generally want to frame on one arm and stop the underhook on the other
Framing in Scrambles
Don’t always go for a wizzer, sometimes you need to frame with forearm against opponent’s head to make space
Grip Fighting
Bottom
Mounted
High knee – avoid grape vines & break top guys posture with bump & a high knee
Hip Hop escape into bridge —> Bridge into an additional second Bridge in the same direction —> Hip Escape on the opposite hip
something to try – if you bridge and guy is kind of dangling to your side but still has mount, try and bridge again but go all the way over and give your back – then forward roll immediately or pop up into a tripod/down dog position.
Last Ditch Mount Escape:
Bottom Side Control
Establish a forearm under his chin if possible —> Bridge into him and pull guard or move to knees
Use momentum to try the ‘wheelbarrow’ escape:
If bridge doesn’t work, push his head down towards your feet and scoot your body upwards
Push on his armpit and use a straight arm to push and get up to knees (Tuck chin to avoid guillotine)
If that doesn’t work, try and bring your feet round to the side and push/bridge into him again:
Bottom Modified Scarf Hold
Escapes are similar to side control.
Bump & bridge into him —> underhook (for no gi)
Also try the weird judo escape of gripping hand that is trapped
Also framing and bridging – but set up with a powerful bridge into him for space to shrimp
You need a different escape for when he is High on you, and one for one he’s low
High on your Chest:
establish your frame:
Stay Flat on your back and try a head triangle
Bridge & get an underhook also tends to work in no-gi
Low on your hips:
Bottom Scarf Hold
Grab around his bottom rib
Scoot feet and hips around as if you’re trying to bum your opponent
Bridge straight up and backwards
Then bridge and roll opponent over
Bottom Knee on Belly
Bottom Butterfly Guard (on bum)
Posture – Get head underneath his and frame across throat
Drive in and then head snap into anaconda
Bottom Guard
Posture in guard:
Establish head & arm control
Lift hips up and drive feet down
Sweep from Guard:
Chest 2 chest sweep/Hip Bump
Stand up Technique from Guard with headsnap/snap down
Opponent may well grab your foot or gi pants when trying to stand up – either pull arm off and kick leg back into guard, turn away and roll, or kimura grip his arm or even attempt a weird scissor sweep by dropping on hip of the leg that is caught
Bottom Half Guard
Avoid an underhook and a ‘head-squish’ by keeping your arms in.
Try and block the cross face by posting on his bicep:
Lockdown:
Bottom – Back Mounted
Tuck chin and look to the side
Drive upwards & bridge and scoot upwards
Try and get 2 on 1 control and loop over your head
Bottom – Sprawl/failed double leg
Headlock or Double Underhooks
*Always Keep chin Tucked onto your Chest*
Reach around technique to counter headlock or double unders
*Don’t get pancaked/flipped with an underhook.
Drop to left shoulder and hip if opponent is lifting you up with an underhook on your left armpit*
If you do get flipped over – go with the momentum and flip again.
Double-Overs
Drive to capture a leg or Sit through/Knee slide if you can’t get to the legs
Knee slide:
Here he moves his right knee up to get a better grip/base
Completely off topic, more of a personal blog post…
Wrexham is Beautiful – Really!
A lot of people complain about Wrexham, but we’ve got a lot to be grateful for.
If you don’t like living in this beautiful part of the country, it’s because you’re not making the most of it.
Yes, the ‘functional’ town centre has a few problems, but there are dozens of stunning local villages which make up the county of Wrexham.
There are opportunities in terms of jobs for everyone from computer programmers to tradesmen and everyone in between. The house prices are also pretty reasonable too.
Here’s a summary of why I’m grateful for living in Wrexham:
Beautiful Countryside
We don’t appreciate how beautiful North Wales is.
Copyright John Harrison – Bwlchgwyn – Nant y Ffrith
But go live in the city for a couple of years and you’ll soon appreciate all the trees, fields and greenery that we take for granted in Wrexham and the rest of North Wales.
There’s amazing scenery to be found in all the surrounding villages and towns of Wrexham, as well as Flintshire & Denbighshire.
In no particular order, off the top of my head, the Wrexham area boasts the following beautiful sites & walks:
So, to summarise, the villages within the county of Wrexham are steeped in history and rural beauty…
A few more random pictures from our walks around Wrexham:
If you’re willing to drive a few miles outside of Wrexham, there’s more beautiful scenery to be found in Llangollen and areas of Denbighshire such as the Horseshoe Pass:
The Horseshoe Pass is a Scenic Spot
2. History!
There’s a lot of history behind this industries town.
Erddig
Minera Lead Mines
Brymbo Heritage Centre
Each local village is also steeped in history. Just look around, some of the buildings are hundreds of years old. Below is a picture of the Pant Yr Ochain:
For more Historic facts and pictures relating to Wrexham, see the aptly named website Wrexham-History.com
3. National Parks on our Doorstep
Whilst Manchester, Liverpool & Chester reside to the east of Wrexham, to the West is a range of beautiful mountains, beaches and National Parks.
Named in the Top 5 Regions in the World to visit by Lonely Planet in 2017, North Wales offers the traditional & historic sites of castles, mountains and lakes, combined with modern attractions including Surf Snowdonia and Zip World.
Snowdonia is the most obvious place that we’re blessed to have close by (because it’s amazing) but there are many more places to explore…
If you don’t like beautiful country scenery, Chester is just a few miles down the road. You can go shopping or just take a stroll in one of the most beautiful walled cities in the country. Plus there’s loads of Roman stuff to look at.
4. Wrexham Industrial Estate – Jobs & Opportunites
A couple of practical things to consider about Wrexham…
Despite its reputation as a sleepy town, Wrexham is also home to a number of modern, high tech, online businesses including the likes of Demon Tweeks, Net World Sports and Moneypenny:
Chester Business Park is also located within 5 miles of Wrexham & Airbus is a huge employer, based 10 minutes from Wrexham in Broughton, Chester.
Basically, there are lots of jobs to be had if you live in Wrexham.
5. Affordable House Prices
Considering the strength of the local economy, house prices in Wrexham are reasonable. The average house price in Wrexham in 2018 was £157,000, whilst the UK average was just over £226,000 (source).
Take another beautiful part of the UK – Dorset. The average house price there is £347,000! (source).
A lot of people travel for hours to London, just to earn a living and afford the price of a house in that county.
This is often overlooked but definitely something to be grateful for. If you live down south, especially in an area as rural as the outskirts of Wrexham, you’ve got little chance of living locally and being able to afford a decent gaff.
Anyway, if you don’t like Wrexham, there are 2 airports within an hour’s drive, Chester is only a couple of miles from Wrexham, and Liverpool & Manchester are both under an hour’s drive away.
There’s beautiful scenery, countryside and beaches to the West of Wrexham and historic yet high-tech cities to the East (Manchester is the tech-hub of the North).
A few more pics from near or within Wrexham:
Sunrise – Moel Famau
A Beach in Anglesey (can’t remember which one)
Hope Mountain
2 handsome men at Park in the Past
One more thing that you won’t get in many larger cities is the ‘strong’ local communities.
I can’t vouch for other places in the Wrexham area, but the community in Hope is pretty cohesive & amazing.
Switching on the Christmas Lights in Hope
It’s all about how your frame it. It’s very easy to pick out the negative points about Wrexham, but with a little effort it’s even easier to see how amazing the county actually is!
Stop watching TOWIE, get off your arse and go explore!
A lot of the places pictured are from areas that border Wrexham, such as Hope.
Please comment below if you have a favourite place within Wrexham
