Change your brain

  • Episode #8 - Dean Johnston - From Fireman To Ironman

    Dean Johnston Ironman Wales

    Dean Johnston is a keen athlete (recently completed Iroman Wales) and sportsman who has just completed the 2019 Welsh ‘Ironman’ challenge. He lives in Cwmafan, Port Talbot with his wife Victoria and two boys Ioan and Theo. Dean has always been a keen sportsman since a young child and was a regularly seen running or playing semi-professionally on the football field.

    After being a firefighter for a number of years which was a life long dream, unfortunately, he was involved in a road traffic accident whilst on his bike. The accident, though not his fault, meant his life took a different term and he spent the next 3 years surviving and recovering.

    He has overcome this, and just completed his first Iron man (Ironman Wales) in 10 hours 47 and coming 9th in his age category, and 78th overall out of 2039 other competitors.

    In the Podcast video above,  Jamie speaks to Dean about his training and the event itself.

    Dean Tells His Story…

    WOW! What an emotional weekend that was!!!

    I managed to finish my first ever Ironman which was Ironman Wales, Tenby – an unforgettable sporting experience that I’m going to find hard to beat. Amazing course, amazing supporters and of course representing an amazing club in Port Talbot Harriers!

    Crossing that finish line was a bittersweet moment for me. I was ecstatic to finish but kept thinking about the journey I’d taken to get there. Exactly 3 years ago to the day, I was recovering from an operation to fix a double compound fracture to my right arm, after avoiding a collision with a car. A fracture that ultimately cost me my job! A job that I loved as a firefighter! A job that I’d done for 18 years and had expected to do for another 18. The pain wasn’t a problem, I knew it would go away soon. But, suffering with PTSD, depression and the realisation that I’d have to find a new career to help support my family was tough. I blamed myself! I sure visited some dark places!

    I am so, so lucky to have such a close loving family. A wife who was so supportive and understanding and put up with so much s*** she deserves a medal!! Without them it would have been even tougher!

    When I decided to take on the Ironman I soon realised that this was my medicine! It took me out of those dark places! Gave me a purpose! I was so envious hearing people talking about it. I wanted a piece of the action. If I couldn’t be Dean the firefighter, maybe I could be Dean the Ironman.

    dean johnston ironman wales

    The training was tough! But a breeze compared to what I’d been through personally. I didn’t want to just survive and get through the Ironman. I wanted to complete it as fast as I could. I thought I’d set myself a target. After being inspired by Geraint Thomas’ (my hero) winning the Tour de France the year before, I thought I’d set a lofty goal of trying to secure an age group Kona spot – the birthplace of Ironman and where the Ironman world championships are held. The holy grail of triathlon. To do this a felt a time of 10 hrs 30 mins was needed.

    Before getting into triathlon I’d been a fairly competitive runner. I had a 5k PB of 16.27 which I set as a 15 year old. I soon got distracted by football though and gave up running to play semi-professionally. I always promised myself that I’d go back to running after football and at 35 I returned, almost beating my 5k PB at 39 years of age, running 16.36. As I got older I decided to try longer distances running a half marathon PB of 1.15 and a marathon PB of 2.47.

    Gut Issues During Running

    Unfortunately, I started to develop stomach issues during these races, which really frustrated me as I was training really well, but when it got to the races the pain would get too much and I would have to stop. That’s when I decided to go into triathlon (sprint and Olympic distance). My logic was, the race can still last for 2 hours but the run only lasts 40 minutes. Unfortunately after time the stomach issues returned again. I saw a large number of physios to try and sort the problem but it always returned. I knew this was going to be a problem when taking on this Ironman challenge so I decided that if a physio can’t sort it then maybe it’s more of a gut health problem rather than a muscular problem.

    That’s when I spoke to Charlotte at Aliment and PRP Supplements. I’d seen the Intensive Training Probiotic Complex on social media and did a bit of research into the product and was impressed with the studies. After speaking with Charlotte we decided to go with the probiotic but also decided to add the Omega Max Pure as an anti-inflammatory and vitamin D for bone health. It would prove to be a great decision and a pivotal moment in my training and races.

    Training For Ironman

    I always loved the research of training. There were so many different opinions, different books – Joe Friel’s Training Bible, Don Fink and Paul Newsome’s Swim Smooth and Jack Daniels’ Running Formula. I read them and decided to plan my own programme and coach myself. It was something I enjoyed and immersed myself in.

    The training was divided into 3 phases. A BASE (start till 20 weeks from race), BUILD (20 weeks before race) and PEAK (10 weeks before race) phase.

    Base Phase

    The BASE phase would start with 2 swims a week (2 x30 mins), 3 bikes a week (2×1 hour & 1×2 hour) and 3 runs a week (1×30 mins, 1 x brick & 1x 45 mins long ) all at low intensity at zone 2 HR and slowly adding volume to the sessions, just building up the endurance. It was going to be a long 9 months of graft; I didn’t want to blow up months before the race.

    Build Phase

    In the BUILD phase I added 1 extra session to each discipline which was a threshold session. Swim (1 x easy, 1 x Technique, 1 x threshold) Bike (2 x easy, 1 x threshold, 1 x long building up to 4 hours) Run (1 x easy, 1 x brick, 1 x threshold, 1 x long building up to 1 hr 45 mins).

    Peak Phase

    In the PEAK phase frequency remained the same but volume increased again for all long sessions. Swim (1 x easy, 1 x Technique, 1 x threshold) Bike (2 x easy, 1 x threshold, 1 x long building up to 6 hours) Run (1 x easy, 1 x brick, 1 x threshold, 1 x long building up to 2 hr 30 mins). Until 3 weeks before the race which would start the taper.

    The PEAK phase was interrupted by an injury sustained to my ankle during a race. 3 weeks of running were missed as a result and had a detrimental effect on my running performance during Ironman.

    The training was really tough! Feeling tired most of the time, but what surprised me the most was that I never got ill. When I was in demanding blocks of training I would find that I’d breakdown with a sore throat. It never happened this time.

    The Result…

    Close but no cigar. I was to finish in a time of 10hrs 47 mins. I’m really pleased with the result. It’s a time I would have been thrilled with at the start of the day. But…I couldn’t help be a little disappointed! I missed the Kona spot by less than 9 mins.

    Ironman Wales Race Day

    As I was about to ‘toe the line’ for the start the race, I had a lump in my throat! and the national anthem hadn’t started to play yet. It wasn’t to do with nerves of what was to come, the hours of suffering with 2000+ other athletes and teammates. It was the realisation that I’ve had a pretty s***ty 3 years and yet here I am chomping at the bit to face another challenge, looking forward, being positive. I was proud of myself!

    The race itself was everything I expected and more. It filled every expectation! I’d prepared well, my body was ready!! The only thing I hadn’t truly prepared myself for was the crowd. Ooofff! Everywhere was rammed! The banks overlooking North Beach for the swim, the streets of Tenby town for the run. The highlight? The hill after Heartbreak Hill, leading up to New Hedges. I remember looking up, seeing a sea of bodies in a line, 2 or 3 deep for 400m just leaving enough gap for 1 cyclist to pass. screaming ‘Go Dean’. This is the closest I’ll ever get to feeling like a pro athlete I thought! I lived the dream for 30 seconds!

    Intensive-Training-Probiotic

    Intensive Training Probiotic Complex

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    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

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  • Episode #7: Nigel Plummer - What You Need To Know Before Buying A Fish Oil

    dr nigel plummer

    Nigel is the CEO of Cultech Ltd, one of the largest supplement manufacturers in Europe. Nigel has also leads a team of research scientists that investigate the efficacy of nutritional supplements as well as their manufacturing process. 

    Cultech has become internationally recognised as both an innovator and premium quality manufacturer within the nutritional supplement industry. Cultech has become known worldwide for it’s quality of manufacturing and clinical research especially within the field of probiotics and fish oils.

    In This Episode We Discuss With Dr. Nigel Plummer:

    – What are fish oils

    – How they are omega 3 supplements manufactured

    – What you can tell from a omega 3 supplement label

    – How much EPA and DHA you should consume per day

    High_Strength_Fish_Oil_Preview

    High Strength Fish Oil Liquid

    – Naturally enriched fish oil (no harsh chemicals used)
    – High Levels of EPA & DHA
    – No Heavy Metal Impurities
    – Sweet Orange Taste

    Find out more…

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    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

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  • Omega 3 And Muscle Mass

    Omega 3 for muscle mass

    We all know a little bit about omega 3 fatty acids, and some of the suggested benefits with supplementing these (take a look at our Fish oils FAQ for some more detail). However, did you know that there is some research to suggest they may be beneficial to those looking to increase or maintain muscle mass? In this blog we take a look at some of the most recent evidence for and against.

    Observational studies

    In an observational study with 1519 men and 1414 women, it was found that people who eat more fatty fish were likely to have a better measure of muscle strength (handgrip strength – HGS) both in men and women. What strengthened the case for the role of omega 3 was that the consumption of white fish and shellfish did not correlate with HGS (1). However, these studies are always limited by confounding factors. For example, people that eat more fatty fish may also be from a better socio-economic background, be more likely to exercise etc. When some of these factors are accounted for in the analysis. Other studies have failed to find a link between measures of omega 3 and measures of muscle strength (2). Due to the limitations of observational studies, intervention studies are often needed to directly test the effects of an intervention.

    Ultimate Fish Oil Liquid Plus

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    Interventions

    Omega 3 fatty acids are reported to be one of the most popular supplements by bodybuilders (3), although this is most likely due to the other reported benefits of fish oils, such as their anti-inflammatory effects. Interventions with young adults have been mixed with studies showing both no effects of fish oils and positive effects in turns of muscle protein synthesis (building more muscle). A recent review though scrutinised the study designs and concluded that fish oils are most likely only beneficial when protein is not consumed in adequate amounts (4).

    Omega Max Pure

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    The picture is mixed when studies have looked at older adults as well. Some studies have shown benefits of fish oils to increase muscle mass, strength, and function, while others have found them to be no less effective than placebos. However, it is difficult to interpret different results as studies often use different doses and supplement for different lengths of time. Furthermore, there a number of mechanisms that have been found and described by which fish oils could be of benefit to muscle growth and repair (5). However, to date, there have been few adverse side effects reported by studies, and there is a growing body of evidence showing fish oils to be beneficial to cardiovascular health, psychological health and many other aspects of overall well-being. Until more studies are carried out, it is hard to provide definitive answers as to whether fish oils are beneficial to muscle growth and regeneration. However, because of the lack of evidence against and the low risk of supplementation, omega 3s should certainly not be avoided.

    References

      1. Robinson, S. M., Jameson, K. A., Batelaan, S. F., Martin, H. J., Syddall, H. E., Dennison, E. M., … & Hertfordshire Cohort Study Group. (2008). Diet and its relationship with grip strength in communitydwelling older men and women: The Hertfordshire Cohort Study. Journal of the American Geriatrics Society, 56(1), 84-90.
      1. Reinders, I., Song, X., Visser, M., Eiriksdottir, G., Gudnason, V., Sigurdsson, S., … & Murphy, R. A. (2014). Plasma phospholipid PUFAs are associated with greater muscle and knee extension strength but not with changes in muscle parameters in older adults. The Journal of nutrition, 145(1), 105-112.
      1. Iraki, J., Fitschen, P., Espinar, S., & Helms, E. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports, 7(7), 154.
      1. Rossato, L. T., Schoenfeld, B. J., & de Oliveira, E. P. (2019). Is there sufficient evidence to supplement omega-3 fatty acids to increase muscle mass and strength in young and older adults?. Clinical Nutrition.

      Tachtsis, B., Camera, D., & Lacham-Kaplan, O. (2018). Potential roles of n-3 PUFAs during skeletal muscle growth and regeneration. Nutrients, 10(3), 309.


     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

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  • How Effective Is CLA (Conjugated Linoleic Acid)?

    CLA (Conjugated Linoleic Acid)
  • Probiotics And Immune System

    Probiotics And Immune System
  • Episode #6: Anthony Hobson - The Functional Gut Clinic

    Anthony Hobson

    Anthony is an internationally renowned Consultant Clinical Scientist with experience across the NHS and private healthcare sectors as well as in academia and the pharmaceutical industry. Anthony trained in Manchester and gained a broad base of experience in assessing gut function from ‘top to bottom’ covering areas such as gastro-oesophageal reflux disease, Irritable Bowel Syndrome (IBS), incontinence and constipation. Anthony’s industry experience provided further training in designing and implementing clinical trials to test experimental approaches and novel treatments in conditions like IBS, an area he is still passionate about.

    Anthony has published over 200 journal articles, abstracts and book chapters including two first author publications in Gastroenterology. Anthony has also been recognised as advancing the field of GI Physiology by winning several prestigious awards including the Department of Health and Chief Scientific Officer’s ‘Young Healthcare Scientist’ of the year. Anthony has also been awarded the Functional Brain-Gut Young Investigator award (United States) and the EFIC Grunethal Young investigator in Pain award (Germany).

    To download and listen to the FULL PODCAST follow the links on this page with your prefered podcast app!

    In this episode we discuss with Antony Hobson:

     

    – Digestive health and IBS
    – Acid reflux – what it is, signs, symptoms, and treatment
    – Pelvic floor dysfunction
    – The current state of microbiome research
    – How improving gut health is becoming a focus for the next Olympic cycle in terms of marginal (and not so marginal) gains
    – This is one of the most practical episodes to date for anyone suffering from long term GI symptoms.

    Probiotic daily 25 billion

    Probiotic Daily 25 Billion – 20% OFF ALL PROBIOTICS

    – Provides 12.5 Billion Lab4 probiotic per capsule
    – Daily Probiotic with added vitamins and minerals
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    Find out more…

    Download the Podcast and Subscribe:

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    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

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  • Lab4 Probiotics - The Basics

    Lab4 probiotics

    With over 30 years’ experience in probiotics, coupled with continual research and new product development, Lab4 Probiotics is one of the world’s most respected producers of probiotics. The company is owned and managed by Dr Nigel Plummer, a world-renowned expert in the field of probiotics. Dr Plummer produced his first human probiotic in 1994, having previously worked in the field of animal probiotics.

    Lab4, the strain of bacteria used in our products has been developed over 20 years by Dr Nigel Plummer. A 20-strong team of scientists and researchers has spent the last 15 years undertaking clinical research into the effectiveness of the Lab4 probiotic strains. The Lab4 probiotic that is in the PRP probiotic products have been used in research relating to allergy, common illnesses and specific digestive complaints and are designed to be used in pregnancy, through infancy, childhood and into adulthood.

    What Are The Benefits Of Lab4 Probiotics?

    More and more research is being carried out each year as the benefits of probiotics are tested. Current research shows that probiotics could have benefits for;

    – Digestion and absorption
    – Mental health conditions
    – Allergies
    – Immune function
    – IBS
    – Traveller’s diarrhoea

    There are a number of mechanisms by which probiotics have been suggested to improve health.

    They can directly modulate our immune system and can boost immune cells including natural killer cells, the IgA-producing cells as well as T lymphocytes.

    They have an antimicrobial action. They produce antimicrobial substances and also compete with pathogens to adhere to the lining of our digestive system.

    They can improve the intestinal barrier. Within our digestive tract, the lining of cells is held together by structural proteins. This barrier prevents certain substances and compounds from entering our circulation. Probiotics can enhance this barrier, as well as increase the mucosal layer which covers it.

    Probiotics can also increase the amount of short chain fatty acids (SCFA) in our digestive system. These have been shown to have an anti-inflammatory effect throughout the body.

    gut image lab4

    Are they All The Same

    If you look at the label of a probiotic product you will see the name of the bacterial strain that the product uses. For example, in our probiotic products we use the strains:

    – Lactobacillus acidophilus CUL 60
    – Lactobacillus acidophilus CUL 21
    – Bifidobacterium animalis subsp. Lactis CUL 34
    – Bifidobacterium bifidum CUL 20

    The names are made up of the bacteria genus (e.g. Lactobacillus), species (e.g. acidophilus) and strain (e.g. CUL 60). While some bacterial strains can have similar mechanisms and health benefits (particularly if they are the same species), some of the benefits have been shown to be strain specific.

    Have the Lab4 Strains Been Used In Research?

    Lab4 is the proprietary group of probiotic bacteria, which was developed by Dr Nigel Plummer and his team of scientists at Cultech Ltd and has been used in probiotics products around the world for the past 10 years.

    There are now 12 clinical studies supporting the use of Lab4 probiotics for a variety of functions in adults, children and babies. Carried out over the past 15 years, these studies have shown the benefit of the Lab4 and Lab4b consortia in supporting digestive health, immune health, performance and mood and cognition.

    Specifically, the studies have shown the impact of probiotics on early immune system development, immunity in children, alongside antibiotics and in helping to prevent antibiotic resistance, irritable bowel syndrome (IBS), athletic performance, anxiety and attention.

    Throughout these trials and 15 years of use in products, Lab4 probiotics bacteria have been shown to be completely safe. This is further supported by The Swansea Baby Trial which involved both pregnant ladies and newborn babies. The approval of the Lab4b probiotics for use in this large trial with these two potentially vulnerable populations is a testament to the efficacy of this group of bacteria. Take a look at the Lab4 study timeline for more information.

    Probiotic daily 25 billion

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    – Provides 12.5 Billion Lab4 probiotics per capsule
    – Daily Probiotic with added vitamins and minerals
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    Are There Any Other Benefits?

    More recent research has also shown the Lab4 strains can also have a positive impact on sports performance.

    • When runners supplemented with Lab4 probiotics for 4 weeks and asked to run to exhaustion in the heat, they were able to run for ~15% longer compared to when they had taken the placebo (Shing et al., 2014)
    • In ironman triathletes, participants supplemented with probiotics or placebo for 12 weeks. Those taking probiotics had a 10% quicker overall race time than those on the placebo – although this did not reach statistical significance. Those taking probiotics also suffered from fewer and less severe gut symptoms (e.g. bloating, urge to defecate, nausea, etc.) during training compared to the placebo group. (Roberts et al., 2016)
    • Runners competing in the Marathon des Sables (often called the toughest race on the planet) had an overall race time that was 12% quicker after supplementing with Lab4 probiotics compared to placebo (Marshall et al.m 2017)

    Yet to be published research has also shown that Lab4 can have benefits to athletes who consume carbohydrate drinks during exercise, as well as improve performance in marathon runners.

    probiotics Travellers diarrhoea

    See The Full PRP Probiotics Range Here

    – High quality and high strength probiotics
    – Contains extensively studied Lab4 probiotics consortium
    – Shown and proven to have a range of benefits through clinical trials

    Find out more…


     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

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  • Tips To Help Travellers Diarrhoea

    Probiotics and travel tummy

    – Part 1 of the ‘Benefits Of Probiotics’ Series – Travellers Diarrhoea

    Nothing can ruin your holiday more (except maybe bad weather!) than a dodgy stomach or travellers diarrhoea. From sickness and diarrhoea to cramps and bloating, these common irritating ailments are enough to put anyone off their afternoon sangria in the sun. That’s why we’ve put together a few travel tips to keep your gut in good health this summer.

     

    Probiotics And Travellers Diarrhoea

    These little “friendly bacteria” help restore the natural balance of bacteria in your gut. Probiotics boost the immune system and help fight off harmful bacteria; they also possess anti-inflammatory properties and can strengthen the lining of the intestine – this prevents toxins entering your blood (known as “leaky gut” syndrome). Research has shown probiotics to be beneficial for those suffering with gastroenteritis, irritable bowel syndrome, allergies, diarrhoea, and more recently, for endurance athletes. In one meta-analysis, 85% of cases of traveller’s diarrhoea (travel tummy) were prevented with probiotic supplementation[1] and they have demonstrated high efficacy in children[2].

    Many strains of probiotics exist; we recommend Lactobacillus or Bifidobacterium – begin taking 2 days before travel and continue daily until you return.

    probiotics Travellers diarrhoea

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    – Great to take travelling for travellers diarrhoea with 14 days supply

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    Stay Hydrated

    The human body contains up to 65% water to function at its best, so it’s important to stay hydrated. In severe cases, dehydration can be fatal – even mild dehydration can cause muscle weakness, confusion, headache, irritability, and cramps – just to list a few! Aim to drink 2 litres of fluids a day (cordial, tea, and coffee all count) plus at least an extra litre if you’re exercising or in a hot climate.

    Gut Issues

    If you find yourself spending more time in the bathroom than by the pool, here is what you should do. Experiencing sickness or travellers diarrhoea (or both if you’re really unlucky) can leave you dehydrated, which will only make you feel worse, so it’s important to replace the fluids you have lost. Alongside water, you also lose salts (mainly sodium and potassium) – consume an electrolyte drink or, alternatively, a glass of milk will do the job. Secondly, if all that travelling (or a nasty hangover) has left you feeling nauseous, ginger has been shown to reduce symptoms[3] – try a few ginger biscuits or be prepared and pack some ginger supplements in your suitcase.

    Don’t drastically change your diet

    Naturally, you will want to try new foods when travelling and maybe indulge a little. But suddenly consuming a lot of fat, sugar, and processed foods won’t do your digestive system any favours. Try to make sure you’re still getting enough fruit, vegetables, and fibre to aid digestion and sooth travellers diarrhoea– a morning smoothie should do the trick!

    Food hygiene

    Not that you shouldn’t be thinking about this when at home, but food and general hygiene are even more important when travelling abroad. Carry hand sanitiser so that you are always prepared and able to wash your hands before eating. Avoid tap water and raw fruits and vegetables. A bit of common sense will go a long way in helping your holiday from taking a nasty turn for the worst.

    Probiotic daily 25 billion

    Probiotic Daily 25 Billion – 20% OFF ALL PROBIOTICS

    – Provides 12.5 Billion Lab4 probiotic per capsule
    – Daily Probiotic with added vitamins and minerals
    – Contains extensively studied Lab4 probiotic consortium

    Find out more…

    References

    1. McFarland (2007) Meta-analysis of probiotics for the prevention of traveler’s diarrhea. Travel Medicine and Infectious Disease [Online], 5 (2) March, pp. 97-105.
    2. Allen et al. (2010) Probiotics for treating acute infectious diarrhoea. The Cochrane Database of Systematic Reviews [Online], 10 (11) November.
    3. Lete & Allué (2016) The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy. Integrative Medicine Insights [Online], 11 March, pp. 11-17.

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

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  • Curcumin Benefits

    curcumin-benefits

    Turmeric is a spice commonly used in Curry, which has Curcumin and the Curcuminoids as the main bioactive compounds. Turmeric itself is fairly healthy and has other bioactives in it. Turmeric has been used for centuries in traditional Ayuverda and chines medicines and has recently seen a surge in its popularity in nutritional supplements. Here is the full lowdown on what we know about curcumin benefits to date. 

    Curcumin is a polyphenol (a micronutrient that we get through certain plant-based foods) with anti-inflammatory properties and the ability to increase the amount of antioxidants that the body produces.

    Curcumin and Inflammation

    Supplementation of curcumin reliably reduces markers of inflammation and increases the levels of endogenous antioxidants in the body. While more research may be needed for many areas of health, current research shows that curcumin can have small to moderate improvement in the symptoms of depression and anxiety, and pain and function in osteoarthritis. A reduction in LDL-cholesterol, blood glucose and blood pressure is possible, but the research is less consistent and more is needed.

    Curcumin and Exercise

    As well as research into clinical or sub-clinical populations, there is evidence to suggest that curcumin is beneficial to otherwise healthy individuals in different circumstances. For example, curcumin could help you recover from heavy bouts of exercise. In a pilot study, 20 male volunteers were randomized to receive either 1 g curcumin twice daily ( or a placebo 48 h prior to and 24 h after downhill running test. Subjects in the curcumin group reported significantly less pain in the right and left anterior thigh. Significantly fewer subjects in the curcumin group had MRI evidence of muscle injury in the posterior or medial compartment of both thighs (1). Similarly, 2 g of curcumin and 20 g of piperine supplementation was shown to help offset some of the physiological markers of muscle soreness after an intense workout in elite rugby players (2), although more research is needed to confirm this finding. It does hold promise though for those who train regularly.

    benefits of curcumin

    Turmeric & Bioperine™ Capsules – 10,000 mg

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    Daily Recommended Amount

    Daily recommendations and the amount commonly used in research studies is 500 mg, three times a day. In fact, Curcuminoids have been approved by the US Food and Drug Administration (FDA) as “Generally Recognized As Safe” (GRAS) (3), and good tolerability and safety profiles have been shown by clinical trials, even at doses between 4000 and 8000 mg/day. However, curcumin is poorly absorbed, quickly metabolised, and then excreted from the body when consumed alone, black pepper is often used in combination with powdered turmeric to enhance the absorption of curcumin in the body. Bioperine is a common ingredient as it is validated as a black pepper extract, and is known for is safety and efficacy. Aim for around 5-20g of black pepper per 500g of tumeric.

    While more evidence is needed and research continues to be carried out and published, there is enough evidence to date to suggest that curcumin supplementation may be beneficial at reducing inflammation and aid recovery from heavy exercise. Additionally, there are few side effects noted.

    References

    1. Drobnic, F.; Riera, J.; Appendino, G.; Togni, S.; Franceschi, F.; Valle, X.; Pons, A.; Tur, J. Reduction of delayed onset muscle soreness by a novel curcumin delivery system (Meriva®): A randomised, placebo-controlled trial. J. ISSN 2014, 11, 31.
    2. Delecroix, B.; Abaïdia, A.E.; Leduc, C.; Dawson, B.; Dupont, G. Curcumin and piperine supplementation and recovery following exercise-induced muscle damage: A randomized controlled trial. J. Sports Sci. Med.2017, 16, 147–153.
    3. Basnet, P.; Skalko-Basnet, N. Curcumin: An anti-inflammatory molecule from a curry spice on the path to cancer treatment. Molecules 2011, 16, 4567–4598.

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

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  • Episode #4: Dr Carl Langan-Evans - Making Weight in Fighting Sports

    Dr Carl Langan-Evans

    We had Dr Carl Langan-Evans on live for the Nutrition, Health, Performance Podcast. Carl has worked with Olympic athletes, MMA and world title fighters. In this video, Carl Evans discussed his career as an athlete and how that led him down the road of researching weight making practices in combat sports.

     

    To download and listen to the FULL PODCAST follow the links on this page with your prefered podcast app!

    In This Episode We Discuss With Dr. Carl Langan-Evans:

    – The biggest issues today with how athletes make weight
    – How he once saw an athlete cut nearly 8 kg in less than 24hrs
    – Practical tips for nutritionists and trainers working with fighters
    – The potential long term consequences of a lifetime of weight cutting

    oesto-Detox-PRP-Supplements

    Oestro-Detox Formula

    – Formulated for Oestrogen detoxification and to maintain a healthy hormonal balance
    – Contains Indole-3-carbinol and Calcium D-Glucarate 
    – Ideal for Men and Women

    Watch video and find out more…

    Download the Podcast and Subscribe:

    PRP-podcast-itunes
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    PRP-Podcast-spotify

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

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