ALPHA LIPOIC ACID – a supplement that actually works for fat loss and muscle gain?!

ALPHA LIPOIC ACID – a supplement that actually works for fat loss and muscle gain?!

 

Very rarely do I recommend any supplement.  Generally speaking, besides multivitamins, probiotics, protein powder (usually Whey) and Creatine Monohydrate, any supplements give such teeny tiny results (or no results!) that they are really not worth the money.  However, I think I have another supplement to add to the short short list of supplements worth taking.  The supplement I am talking about is Alpha Lipoic Acid, or ALA.

 

ALA is a supplement I have personally been taking for a few years now.  And from my personal experience of using it, I believe (for me at least!) that it actually “works” in promoting fat loss and muscle gain!

 

weight loss

What is ALA?

Alpha Lipoic Acid is an antioxidant.  It can neutralise free radicals, so can have a “detox” effect, and it is both water and fat soluble.

 

 

What does ALA do?

ALA can act as a glucose disposal agent, so it can assist in the conversion of sugar into energy. This means it can improve blood sugar metabolism and insulin sensitivity.  In other words, it can have “insulin-like effects”, so reducing the amount of insulin required.

 

But more importantly, research suggests that ALA has a “nutrient partitioning” effect.  It can help ensure that the carbohydrates you eat are stored in your body’s muscle cells (as glycogen) rather than in fat cells (as adipose tissue, aka body fat).

 

 

How to take ALA?

It makes sense to take ALA with your higher carb meals, especially taken post workout and prior to bed. Dosages are inconclusive, but it seems that up to 3000mg a day can be taken to help with muscle gain and fat loss, ideally splitting this dose across the day.

 

 

Can ALA be found naturally?

Yes ALA is found in foods like red meat, liver, kidneys, spinach, and potatoes.  But the quantity of ALA in these foods is so small, that you will never reach the dosages required for fat loss and muscle gain without using supplements.

 

 

Where can I buy ALA from?

I get mine from myprotein.com and I usually buy the powder form rather than the capsules as it is cheaper. However, there are of course other places online, including Amazon:

 

 

 

 

Let me state the obvious as a disclaimer, that you will need to be following a healthy balanced diet and exercise program in order to see any weight loss benefit from supplementing with ALA.  Also note that since ALA is a glucose disposal agent, if you are taking any medication to treat diabetes then you should definitely consult your GP first before trying it!

 

 

References

 

Henriksen EJ, Jacob S, Streeper RS, Fogt DL, Hokama JY, Tritschler HJ. Stimulation by alpha-lipoic acid of glucose transport activity in skeletal muscle of lean and obese Zucker rats. Life Sci 1997;61:805-12.

 

Jacob, S., Streeper, R. S., Fogt, D. L., Hokama, J. Y., Tritschler, H. J., Dietze, G. J., & Henriksen, E. J. (1996, August). The antioxidant alpha-lipoic acid enhances insulin-stimulated glucose metabolism in insulin-resistant rat skeletal muscle. Diabetes, 45(8), 1024-9.

 

Konrad D, Somwar R, Sweeney G, Yaworsky K, Hayashi M, Ramlal T, et al. The antihyperglycemic drug alpha-lipoic acid stimulates glucose uptake via both GLUT4 translocation and GLUT4 activation: potential role of p38 mitogen-activated protein kinase in GLUT4 activation. Diabetes 2001;50:1464-71.

 

Lee WJ, Song KH, Koh EH, Won JC, Kim HS, Park HS, et al. Alpha-lipoic acid increases insulin sensitivity by activating AMPK in skeletal muscle. Biochem Biophys Res Commun 2005;332:885-91.

 

Li, Z., Dungan, C. M., Carrier, B., Rideout, T. C., & Williamson, D. L. (2014, December). Alpha-lipoic acid supplementation reduces mTORC1 signalling in skeletal muscle from high fat fed, obese Zucker rats. Lipids, 49(12), 1193-201.

Okanovic, A., Prnjavorac, B., Jusufovic, E., & Sejdinovic, R. (2015, July 9). Alpha-lipoic acid reduces body weight and regulates triglycerides in obese patients with diabetes mellitus. Medicinski glasnik, 13(2).

 

Shay KP, Hagen TM. Age-associated impairment of Akt phosphorylation in primary rat hepatocytes is remediated by alpha-lipoic acid through PI3 kinase, PTEN, and PP2A. Biogerontology 2009;10:443-56.

Shi SS, Day RM, Halpner AD, Blumberg JB, Suzuki YJ. Homocysteine and alpha-lipoic acid regulate p44/42 MAP kinase phosphorylation in NIH/3T3 cells. Antioxid Redox Signal 1999;1:123-8.

 

Silvestri, S., Orlando, P., Armeni, T., Padella, L., Bruge, F., Seddaiu, G., Tiano, L. (2015, July). Coenzyme Q10 and α-lipoic acid: antioxidant and pro-oxidant effects in plasma and peripheral blood lymphocytes of supplemented subjects. Journal of Clinical Biochemistry and Nutrition, 57(1), 21-26.

 

Wollin SD, Jones PJ. Alpha-lipoic acid and cardiovascular disease. J Nutr 2003;133:3327-30.

 

Zhang WJ, Wei H, Hagen T, Frei B. Alpha-lipoic acid attenuates LPS-induced inflammatory responses by activating the phosphoinositide 3-kinase/Akt signaling pathway. Proc Natl Acad Sci U S A 2007;104:4077-82.

 

Operation Get Dan Diced has begun!

Operation Get Dan Diced has begun!

 

I have some news for you guys!  As you know, I have been going through a really frustrating time with my ongoing knee injury.  It is just not getting better.  It’s keeping me from the usual martial arts training that I love. So for the time being, I need a temporary challenge, a short term distraction.

lean

This is why over the next 6 weeks, my goal is to take my body fat levels back down to the 5% range of my old competitive bodybuilding days.  I’m not planning on stepping on stage again.  But I want to see if I still have the testicular fortitude to take my body to that level of leanness again.

 

It’s been a good few years since I’ve gone through that process.  This is why I will be getting help from my pal Jake Weekes of Leaner Stronger (https://www.leaner-stronger.com/).

 

Jake, as well as being a great guy, is super knowledgeable, and is one of the few people I know who I can “geek out” with!

 

I’ll be working with Jake as one of his online clients.  His job is to give me a second set of eyes, be the voice of reason, tell me what to do, and keep me on track to make sure I do it!  My job is to just get shit done!

lean

I plan to document my journey over these next 6 weeks, so stay tuned for updates!

 

And by the way, if you haven’t done so already, make sure you download my free guide:

20 Rules for Sustainable Weight Loss

Simply enter your email address in the box in the sidebar or at the bottom of the page!

FREE GUIDE: 20 Rules for Sustainable Weight Loss

Have you downloaded your copy of your FREE GUIDE: 20 Rules for Sustainable Weight Loss ?

free guide
These 20 “rules” will set you on your way to achieving permanent positive changes to your body!There are SOOOO many fad diets out there that promise quick weight loss.  But the problem with these is that they are unrealistic and almost impossible to stick to in the long run.  This is why SOOOO many people might see initial weight loss at the beginning of a diet, only to quickly see their results plateau.  And once they come off the diet they suffer the misery and frustration of regaining all of their lost pounds, sometimes gaining even more weight on top!

But fear not!  Have a read of this guide and it’ll lay the foundations to stop this from happening to you!  We want permanent, sensible, healthy weight loss!

OBESITY AND ACCOUNTABILITY

OBESITY AND ACCOUNTABILITY

 

I would never promote fat shaming.  I really wouldn’t.  To me, any form of bullying is outright wrong.  However, to “normalise” being overweight or obese is also wrong.

I recently came across two newspaper articles that really struck a chord with me.  I’ve posted them both below if you care to read (I’ll warn you now though, the second article is VERY long).


https://www.dailymail.co.uk/news/article-6190487/PIERS-MORGAN-Stop-lying-Tess-youre-morbidly-obese-going-kill-you.html


https://highline.huffingtonpost.com/articles/en/everything-you-know-about-obesity-is-wrong

 

Both articles essentially are related to the topics of obesity and fat shaming, but it is the second article in particular that really got me going.

 

Obesity

Obesity is a real epidemic in the Western World.  It is so sad to see that the majority of people in the West, roughly two thirds, are overweight.  Let that sink in for a moment.  The world is such a crazy place that while poverty, hunger, and starvation still exists, we have the problem of most of the developed world being overweight!  Crazy!

 

I don’t think you really need me to repeat here the health problems that being overweight can create.  We are talking about greater risks of heart disease, diabetes, and cancer to name a few.

obesity

Be Responsible!

But what really bugs me is the second article’s attempt to point the finger of blame at just about everyone except the author themselves!

Let me state this strongly: YOU ARE RESPONSIBLE FOR YOUR OWN HEALTH.  For you not to accept this accountability, who else are you relying on to fix your problem?

 

Yes, I sympathise that being overweight or obese often brings with it many negative experiences, such as vulnerability to bullying or fat shaming.  I’ve already stated that this is WRONG.

 

BUT…if someone is overweight or obese, why is this the case?  Because they don’t exercise / aren’t active enough, or they eat too much / make too many poor nutritional choices, or a combination of these.  And how can anyone else be responsible to blame for this but themselves?

 

Don’t Blame the Diet if it was Unrealistic to Begin With!

In the second article, the author complains that diets “don’t work”.  Well yes, if you are following a short term weight loss diet that is super restrictive and involves cutting out foods, cutting out food groups, or literally starvation, then yes OBVIOUSLY they won’t work!

 

And if you follow a diet (or exercise plan) with the intention of it being a temporary quick fix, only to go back to your previous sedentary ways and poor nutritional habits, then OBVIOUSLY yes, YOU WILL REGAIN ALL OF YOUR LOST WEIGHT!  A good nutritional and exercise plan is to become a lifestyle change that you ARE MEANT TO STICK TO PERMANENTLY.  IF YOU ARE UNABLE TO STICK TO IT, THEN OBVIOUSLY THE PLAN YOU WERE FOLLOWING WASN’T SENSIBLE, REALISTIC OR HEALTHY.

 

Anyway, nobody is forcing you to sit on your bum all day long.  Yes, many of us now have sedentary office jobs and work long hours, but that’s no excuse not to squeeze activity and exercise into the day.

 

Nobody is forcing you to eat fast food

Nobody is forcing you to eat fast food regularly.  Even if your income and cooking skills are limited, nobody is saying you must make yourself exquisite meals each day or buy from the luxurious “health food” range at the supermarket.  There are an abundance of very simple, affordable, and sensible meal options to choose from.

 

Even if you outright refuse to cook, just look at all of the healthier restaurant food options available. Or if you can afford it, there are even a growing number of “meal prep companies” that prepare and cook fresh healthy food for you, and even deliver it to your door.

 

Lack of Motivation?

So what is the problem?  Perhaps it is the initial motivation and effort required just to get organised and get going.  MAYBE THESE PEOPLE FAIL TO SEE THAT A HEALTHY LIFESTYLE IS NOT A GAME OF DISCIPLINE AND WILL POWER.  No.  IT IS SIMPLY A MATTER OF ORGANISATION AND ROUTINE AND HABIT.  Once you take the initiative to embark on a healthier lifestyle and make a few initial smarter lifestyle choices, you soon fall into a routine of doing so.  At this point it doesn’t even require motivation or discipline – it is just a case of running on autopilot and automatically making these better routine lifestyle decisions.

 

My Message

But to reemphasise my main message of this post, it is about BEING RESPONSIBLE AND ACCOUNTABLE FOR YOUR OWN HEALTH.  Yes shit happens to all of us in life, and some of us endure life experiences that are WAY worse than others.  This often can’t be helped and you are not to blame for this.

 

BUT…if you refuse to take action and move on with your life to improve your circumstances, is anybody else really to blame for this but yourself?  BE RESPONSIBLE FOR YOUR OWN LIFE.  This applies to your wealth, your income, your relationships, your happiness, and of course…YOUR HEALTH.

“Too much protein” WON’T make you fat Clearing the air on Carbs And why you NEED to be eating Protein and Fibre if you’re TRYING TO LOSE WEIGHT

“Too much protein” WON’T make you fat

Clearing the air on Carbs

And why you NEED to be eating Protein and Fibre if you’re TRYING TO LOSE WEIGHT

 

Let me clear the air on something here.  Some people have this misconception that I am anti-carbs. It might be because so many of my cooking and recipe posts are about high-protein low-carb meals and snacks.  But I am DEFINITELY NOT anti-carb!  Let me make that clear.  However, I do believe that everyone should be prioritising their protein and fibre intake in their diet – especially if you are trying to LOSE WEIGHT.  Let me explain.

Carbsprotein

Carbohydrates are used for energy, I think everyone knows this by now.  Yes the body can “get by” without them via ketones (i.e. a ketogenic diet, ala Atkins), but surely you don’t want to just “get by”.  You want to be performing optimally and to be awesome.  Carbs are the body’s preferred energy source for a reason.  Plus, carbs are some of the tastiest foods too! So if you want to be able to have awesome training sessions, and if you want to be able to perform exercise beyond just “walking”, not to mention if you DON’T want the hassle of struggling to find completely carb-free foods when you are out and about, then yes I believe you should be eating carbs.  Weight loss is so much easier to achieve when accompanied with hard regular exercise, and to do this you need carbs.

I don’t believe you should be eliminating out ANY FOOD GROUP actually.  In fact, believe it or not, in my opinion this includes the “occasional junk food” too. Is it so crazy to believe in just following a balanced diet with everything in moderation?  Keep your calories and portion sizes under control, and you WILL STILL LOSE WEIGHT!

 

 

Prioritising Protein and Fibre

proteinNow that I’ve got my carb rant out of the way, let me talk about why I still believe in prioritising protein and fibre in your diet, hence all the low-carb high-protein recipes I put out.

Unless you’ve been living under a rock for the last few years, you will know that protein is an essential part of your diet! Protein is not just important for building and maintaining muscle and for growth and repair.  But protein is also very important for fat loss too!

Your metabolism slows down when your body “thinks” it is being starved – which is often the case when eating in a calorie deficit over a prolonged time.  This is why when you’ve been dieting for a while, your weight loss slows.  The fancy term for this is “adaptive thermogenesis”.  However, having an adequate protein intake helps prevents this, so it assists in keeping your metabolism going!

Also, when dieting, having adequate protein helps you maintain or even build muscle mass.  This is important, as you don’t want your body sacrificing your muscle mass for fuel!

Why is this an issue?  Well if you lose muscle mass, yes you will lose “weight”, i.e. you will weigh less on the scales.  But you will not have that toned and shapely look that is desirable for all men and women! Nobody wants to go from being “fat” to being “skinny-fat”, where you are smaller but soft and flabby!

Another point is that muscle mass is very “metabolically demanding”.  This means that more muscle tissue creates a higher energy demand.  So, the more muscle you have, the more calories your body will burn!

Furthermore, an adequate protein intake helps with satiety. This means you will feel “fuller”, and you will be less tempted to cheat on your diet and eat more!  Protein also has a high “TEF level” (thermic effect of food).  This means that the process of digesting protein burns a fair number of calories in itself!

General guidelines for protein intake are to take in at least 1g of protein for every lb of lean body mass, each day.  However, this is the absolute minimum protein requirement.  To date, the “upper protein limit” is still debatable.  And unless you have an underlying medical condition related to compromised kidney function, research to date doesn’t indicate ay “harm” in having “too much” protein.

Plus, “too much protein” is unique to carbs and dietary fats, in that research suggests that it does not make you fat!  I’ve posted the references at the bottom.

Let me repeat that: research suggests that “OVEREATING PROTEIN” DOES NOT MAKE YOU FAT!

So, if you want to eat more protein that 1g per lb of lean body mass, go for it!

Fibre

proteinWe have spoken extensively about the importance of protein for muscle maintenance, muscle gain, and fat loss.  But another component of your diet that is super helpful for fat loss, is fibre.  Fibre is found in food like fruit, vegetables, oats, barley, grains, peas, lentils, and beans.  Yes, these foods are carbohydrates, and these foods are preferably where most of your carbohydrates in your diet will come from.

Additionally, nuts and seeds are a great source of fibre too.  These are dietary fats, so preferably these are where a good part of your fats will come from in your diet.

THE BEST SOURCES OF FIBROUS FOODS ARE PROBABLY FRUIT AND VEGETABLES, AS THEY HAVE FEW CALORIES.  FIBROUS VEGETABLES ARE ALSO PREDOMINANTLY NEGLIGIBLE CALORIES – THEY END UP BURNING SO MUCH ENERGY JUST TO DIGEST THAT THEIR CALORIES DON’T COUNT!

Fibre helps you feel fuller during meals, as well as helping you feel fuller BETWEEN meals too.  This mean that it will help you eat less!  Fibre is also “thermogenic”, meaning that they burn a significant of calories just in the digestion process!

Furthermore, fibre aids in the movement of food through your digestive system, as well as having many other health benefits too, like preventing cancer! The take home message is to get your fibre intake by including fruit and vegetables with every meal.  Eat your protein, eat your fibre, and you’ve covered the most important elements of your diet!

Conclusion

proteinToo many calories make you fat – a single food group like carbs is not solely to blame!  It just so happens that carbs are very easy to eat more of than your body needs.

HAVE YOU BEEN VERY ACTIVE TODAY?  HOW MUCH ENERGY DO YOU NEED?  HOW MANY CARBS ARE NECESSARY TO HAVE THE ENERGY TO FUNCTION WELL AND TRAIN OPTIMALLY? FIGHT THE TEMPTATION TO GO OVERBOARD!

However, protein and fibrous vegetables like kale, broccoli, etc. seem to be the exception to the CALORIES IN vs CALORIES OUT rule.  You can probably EAT AS MUCH PROTEIN AND FIBROUS VEG AS YOU WANT, AND STILL LOSE WEIGHT!

And that folks, is why most of the recipes I post are for low-carb high-protein meals and snacks. Happy dieting.

References

International society of sports nutrition position stand: diets and body composition

Alan A. Aragon, Brad J. Schoenfeld,Robert Wildman, Susan Kleiner, Trisha VanDusseldorp, Lem Taylor, Conrad P. Earnest, Paul J. Arciero, Colin Wilborn, Douglas S. Kalman, Jeffrey R. Stout, Darryn S. Willoughby, Bill Campbell, Shawn M. Arent, Laurent Bannock, Abbie E. Smith-Ryan and Jose Antonio

Journal of the International Society of Sports Nutrition201714:16

https://doi.org/10.1186/s12970-017-0174-y

©  The Author(s). 2017Received: 25 May 2017Accepted: 30 May 2017Published: 14 June 2017

Lou Schuler and Alan Aragon, “The Lean Muscle Diet: a customized workout plan – eat the food your love to build the body you want and keep it for life”, Men’s Health, Rodale Inc. (2014).

de Souza R, Bray G, Carey V, Hall K, LeBoff M, Loria C, et al. Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial. Am J Clin Nutr. 2012;95(3):614–25.

Antonio J, Peacock C, Ellerbroek A, Fromhoff B, Silver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Soc Sports Nutr. 2014;11:19. doi:10.1186/1550-2783-11-19.

Antonio J, Ellerbroek A, Silver T, Orris S, Scheiner M, Gonzalez A, et al. A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women–a follow-up investigation. J Int Soc Sports Nutr. 2015;12:39.

Antonio J, Ellerbroek A, Silver T, Vargas L, Peacock C. The effects of a high protein diet on indices of health and body composition–a crossover trial in resistance-trained men. J Int Soc Sports Nutr. 2016;13:3. doi:10.1186/s12970-016-0114-2.

Antonio J, Ellerbroek A, Silver T, Vargas L, Tamayo A, Buehn R, et al. A high protein diet has no harmful effects: a one-year crossover study in resistance-trained males. J Nutr Metab. 2016;2016:9104792. doi:10.1155/2016/9104792.

Are you making your waist wider? This exercise could be a mistake!

Are you making your waist wider?

Following on from my post about making your waist “smaller” by performing the “stomach vacuum” (if you missed it, see it HERE https://howistayfit.com/training/stomach-vacuum/), let me now talk about a way that you might unintentionally be making your waist “bigger”!

 

As discussed previously, to train the Transversus Abdominus muscle, it essentially helps make your waist “smaller” / “flatter” from a side-on view.  However, you could very well be making a mistake in the abs exercises you are doing, and you may be making your waist wider!

 

Sounds terrible, right? I don’t think anyone would want a “bigger” waist, especially since it detracts from the V-taper look just about all of us are going for!

 

The exercise I want to talk about is the Oblique Side Bend.

 

Your external obliques are the abdominal muscles that run either side of the six pack (Rectus Abdominus) from the ribs down to the hips.  When toned and developed, if your body fat is low enough to display them, they look pretty damn cool.

waist

But here’s the thing. I see a lot of people (especially girls for some reason) doing heavy oblique training in the gym.  I blame Instagram for this, but that’s a topic for another day!  Anyway, heavy oblique training can include standing side bends holding a heavy dumbbell (or a heavy kettlebell or a weight plate), heavy side bends on the hyperextension machine, or heavy side bends on the lower back extension resistance machine, just to give a few examples.  It can also include weighted twisting and torso rotational exercises too.  In my opinion, these are a mistake.

 

Doing heavy oblique work can hypertrophy your obliques (make them grow bigger), which will give you a blockier waist and hips from the front view (and back view).  This can mean added mass to your “love handles” area.

 

I will admit that I don’t have studies to back this up, only my experience of what I see from time spent in the trenches.  People might argue that abs muscle are like the muscles of the calves or traps, in that how much they grow is very much defined by genetics, and that they are “stubborn” muscles that are difficult to grow.  I would say that I agree somewhat, but I do strongly believe that if you train ANY muscle group hard enough for long enough, it will eventually inevitably grow.

 

You may be asking “what about for functional training and core stability?  What should you do instead?”

 

Nothing.  Seriously, one option is to do nothing.  I believe that your obliques will get stimulated enough through performing any compound lifts that engage your core, like squats, deadlifts, and overhead presses for example.  And I’ll assume that most of us are doing these exercises anyway…or if you’re not, maybe you should!  Plus, I believe that your obliques get enough additional activation through your standard abs exercises like crunches and leg raises anyway.

 

Another option could be to only perform oblique training with “light weights” or no weights at all. Bodyweight side crunches and side planks are a good example of this, or torso rotations with light weight.

 

 

Just my opinion here. Anyway, I’m going to go make a protein shake now.  I’m out.

The Stomach Vacuum – a lost art form. And why we all should be doing it too!

The Stomach Vacuum – a lost art form.  And why we all should be doing it too!

stomach vacuum

The dude in the picture is the legendary Frank Zane executing his signature pose – the vacuum.  The control he has over his midsection is phenomenal.  See how he sucks his stomach right in to get that freaky hollowed ribcage look, which emphasises the musculature of his physique.

Compare this to the distended pregnant-man look of many of today’s bodybuilders!

 

The muscle Frank Zane is contracting hard to execute the vacuum, is the Transversus Abdominus (TA).  This is an often-neglected inner abdominal muscle.  Most people will train the external abs muscles, without paying attention to the inner muscles.

 

So, what can you do to tighten your midsection like this – and why should you want to?

To answer the second question first, you want to stomach vacuum because, besides looking cool, with regular training it can “shrink” your midsection.  Of course, it can’t change the width of your pelvis, nor can it reduce your body fat (you need to work on your diet for that!).  But from a side-on view, regular training of the TA can give you a “flatter” and “tighter” stomach.  Also, training your TA can relieve back pain, and it can also make you stronger in your “big lifts” like squats and deadlifts.

 

To train your TA, the simplest thing you can do is to simply:

  exhale all the air out your lungs

  expand your chest

  and suck your stomach in as much as possible

  and hold!

Imagine trying to get your belly button to touch your back!  Hold the contraction for as long as you can – 5 seconds? 20 seconds? a minute? – whatever, just squeeze for as long as you can.  Then repeat!

 

You can do this exercise lying down on your back, or up on all fours, or while seated, or while standing.  Plus, you can do it anywhere – so you may as well make the most of the time sat in traffic or sat at work!

 

I like to incorporate TA training into abs training, where you hold a vacuum after every crunch or leg raise that you do.

So, using crunches as an example:

  you perform a regular crunch where you exhale and contract your abs at the top of the movement

  you then lower back down in a controlled movement

  once you are lying flat you exhale hard again while pulling in your gut and vacuuming

  and hold!

You will probably only be able to hold for 5 seconds or so.  You then perform another crunch again and repeat this for each rep of each set of abs you do!

 

Give it a go!

An Insight into Insomnia – a Night With Dan haha

Insomnia

Insomnia is something I have battled for years.  I am an insomniac.  I don’t sleep well.  Sometimes I don’t sleep at all.  I often get asked what I do during the night?  So I thought I’d make a video to show you.

 

Right now a typical night for me is about 3 hours sleep.  Usually I just keep waking up again and again.  I’ve tried all of the usual “advice” for better sleep, but it doesn’t seem to work on me.

Insomnia

It’s been years

I’ve suffered with Insomnia for years.  Like I said, I have tried all of the usual “advice” for better sleep, and have tried various medication too, but nothing works.

 

I’ll figure it out

I’m determined to fix this problem.  Overall over the last six months, my sleep has actually been very gradually improving.  I have “spurts” of better sleep (about 4-5 hours a night), but then this is always followed by periods of even worse sleep.  But overall I am making progress, and I’ll get there!

 

Keep posted for updates on my journey!

Insomnia

Protein Fluff / Angel Delight

Protein Fluff

Protein Fluff!  Wow it tasted awesome! This protein fluff / angel delight was made with whey protein (but you could use any protein powder).  The other ingredients were Xanthan gum, cream of tartar, and diet cream soda.

 

 

You just keep whisking with the electric whisk, and then leave it in the fridge to set!  You’ll see in the video that I don’t actually have a whisk, so I had to use a handheld blender.  It still worked, but I’m sure you would have had a thicker better end result if you used a whisk.

You could add any other optional ingredients like cinnamon or stevia.

The calorie content is really low – it is only the calories in the one scoop of protein I used that count, so that’s about 20g of protein per serving!

protein fluff

Home Made Low Calorie Caramel Syrup

Low Calorie Syrup

Low Calorie Syrup?  Well actually Home Made Low Calorie Caramel Syrup! Or should I say Hoggy’s Caramel Syrup since I got the idea from my friend Hoggy!

This will save you so much money on pre-made desert syrups!  I a a huge fan of Walden Farms products, especially their maple syrup and caramel syrup.  But making the stuff at home will save you so much money, and it doesn’t take long to do!

Just heat and whisk water, Xanthan gum, stevia, and your choice of flavours (vanilla extract, caramel flavour, maple extract, almond extract, etc).

This goes great with Protein Pancakes (see my post on how to make those HERE!), healthy French toast, or put it on plain Greek yogurt, or even on oats!