The Benefits Of Magnesium Supplements
There are many important supplements you should be taking and magnesium is one of them. You’re probably not aware that a magnesium deficiency is one of the highest nutrient deficiencies in adults today, which is why it’s even more important that you give your body magnesium that it needs to stay healthy. Magnesium plays a very important role in the body since it helps regulate many processes in your body, including nerve function, regulating muscle function, blood pressure, blood sugar levels, making protein, DNA and plenty more essential functions. It’s actually essential for more than 300 different biochemical functions, which is why it’s so important and crucial for your health.
Although the best way to provide your body with the magnesium it needs for optimal health is by consuming magnesium-rich foods, taking supplements is the second best way. When your body doesn’t have enough magnesium, you’ll notice a slew of negative symptoms, causing you to feel unlike your normal self.
A few symptoms of a magnesium deficiency include:
A magnesium deficiency is pretty common and that’s because of soil depletion during farming methods. This decreases how much magnesium is present in crops, meaning the foods we eat aren’t getting enough magnesium. Other factors that lead to a magnesium deficiency include digestive disorders that don’t allow our gut to properly absorb magnesium and using to many antibiotics or prescription drugs.
Since our body’s uses stores of magnesium every day for normal bodily function, it’s easy to understand how a magnesium deficiency happens when you’re not getting the minimal requirements of this nutrient mineral. Even though we only need a little bit of it compared to other nutrients, we still need to always replenish our magnesium stores to prevent suffering from deficiency symptoms.
Taking a magnesium supplement each day will help your body function efficiently and improve your daily overall life. There are many types of different magnesium supplements to choose from, with each offering different absorption rates. Usually those that dissolve in liquid are absorbed better by your gut than less soluble options. Adults 31 years and older should opt for 420 mg of magnesium for men and 320 for women. Women who are pregnant need 350-360 mg, while those breastfeeding should aim for 310-320 mg.
Since magnesium is also connected to other beneficial nutrients like vitamin K, vitamin D and calcium, many experts believe that magnesium supplements help counterbalance your body’s high levels of calcium that happens when you take calcium or vitamin D supplements. This is why it’s important that you take the right dosage of supplements.
When taking the right dosage of magnesium supplements, you’ll notice how much more energy you have since it activates adenosine triphosphate, which helps your body regulate energy so that you keep moving! You’ll also notice how much more relaxed you are, thus feeling less anxious than normal. And magnesium supplements relax your muscles and quiets your noisy mind, allowing you to get a good night’s rest. You’ll also have an improved digestive tract, freeing your body from any constipation.
Magnesium bisglycinate is the only magnesium shown to cross the blood brain barrier which makes it an excellent choice for aiding those with depression and/or anxiety, or migraine headaches.
Stress of all types including chemical, emotional, hormonal or physical stress depletes magnesium from the body. Since magnesium relaxes muscles and nerves, more magnesium is needed when you are under stress. When we are under stress our adrenal glands produce cortisol which further increases acidity in the body thereby increasing the need for even more magnesium.
As magnesium is required in the metabolism of oestrogen in the body, low levels of magnesium increases oestrogen leading to oestrogen dominance. Symptoms of too much oestrogen include premenstrual breast and uterine pain, headaches, backaches, premenstrual depression and mood swings. Women on the birth control pill or hormone replacement therapy also become deficient in magnesium as the drugs deplete magnesium. Anyone with an oestrogen dominant condition like endometriosis, PMS, fibroids, ovarian cysts, period problems or breast cysts need magnesium bisglycinate.
Interestingly, many women crave chocolate during their premenstrual and menstrual period. Chocolate is high in magnesium!
So if you’ve been feeling unlike yourself lately, it might be that you have a magnesium deficiency. But don’t worry, since all you have to do is add more magnesium to your diet and that can easily be fixed by taking magnesium bisglycinate supplements!
My video blog on addictions and the connection to, well, connections!
Secrets To Weight Loss Success
There are no secrets!
It’s a marketing myth designed to help you lose pounds from your wallet, not waistline.
Stay away from these promotions capitalising on your desire for a quick fix, they don’t work.
Losing weight is no easy feat. It takes hard work and commitment to really see the scale go down, but it’s not impossible. If you truly want to succeed in your weight loss journey, you have to know that diet fads never work. There’s no magic pill to losing weight and fads might help you lose a few pounds here and there, but as soon as you’re done with it, you balloon right back to where you started. And even products that are marketed and promoted as helping you lose weight fast are simply designed to make you lose money and not weight – not to mention are most of the time illegal. All the supplements in the world can’t make up for a poor diet.
My point is, in order to change your body for the better, you first need to change your mind and the way you view food. The saying, “Abs are made in the kitchen,” is entirely true and about 80% of your weight loss journey is about what you eat. So stop trying to lose weight by following a new fad diet each month and learn how to successfully lose weight with these tips:
1. Meal prep
The hardest part about eating right is cooking it, which is why you should start meal prepping for the week every Sunday. Cook breakfast, lunch and dinner meals using healthy recipes and store them in containers with labels so that you are all set for the week. You can also plan and pack your snacks so that you’re eating at least two to three snacks in between your meals. If you meal prep, you’re less likely to eat something bad for you and soon you’ll get in the habit of choosing healthier meals.
2. Have a food diary
To help you keep track of what you eat, track everything you put in your mouth, including beverages. There are plenty of online or apps for tracking your food or do the old fashioned way by creating a food diary you carry around with you. When you see what you’re eating all the time, you’re less likely to want to miss up your healthy eating habits. You’ll also be able to review what you ate for the week to see where you can improve, meals you loved and more!
3. Fat is your friend
There are bad fats and healthy fats and good fats will help the scale move in the right direction. Monounsaturated fatty acids in things like nuts, avocados and olive oil are great ways to reduce belly fat. Other sources of good fat you’ll want to include in your diet are polyunsaturated fatty acids that are found in fish, oil and seeds.
4. Avoid food triggers
We all have foods that we can’t resist. It’s these food items that make us want to binge and eat all of it in one sitting! It can be popcorn, chips, cookies or anything else that makes it hard to just have a bit. Know what your food triggers are and keep these trouble foods out of sight so that you’re not tempted to eat them. This will help you stay on track!
5. Go easy on yourself
If you slip up, don’t beat yourself up over it. No one is perfect. Simply chalk it up as a mistake and move on. Commit yourself to eating healthier the next day. When you dwell on it, you’ll end up bringing yourself down and might even throw in the towel all together!
Losing weight takes time and isn’t a race. With the right exercise, behaviour change and eating healthy, you’re be able to reach your goal weight in no time!
If you need a little mental edge then give me a call, I'll be happy to discuss the future you!
Diets are not the fastest way for long term weight loss, that’s a fact. When you are on a diet, you drop some pounds but when you drop the diet most, if not all, that fat comes back as diets aren’t maintainable. That’s why so many people struggle to lose excess weight for a better part of their lives. Plus, some of these diets, especially fad diets, are harmful to your health.
Imagine someone telling you that the only way you are going to lose weight is eating one lettuce every single day, and nothing else. Granted, for the first few days you’ll lose weight, and you may even start regretting why you didn’t start on the lettuce diet much earlier.
However, you are losing more than the excess pounds when you follow these diets. Fad diets work because they reduce the amount of calories you eat. However, that also means these diets also limit the nutrition your body needs to function properly.
Without going into a protracted discussion of how fad diets affect your body, following a fad diet cuts off your daily protein, carbohydrates, and vitamin supply. These are essential nutrients your body needs to function normally. Therefore, after a week or two of fad diets many people start developing health issues like gum disease and general fatigue and these are just the minor ailments you can get from fad diets. Serious illnesses such as gallstones and heart rhythm abnormalities start appearing after the third week of following a fad diet.
The same also goes for other and dangerous weight loss programs. Wrapping your body in cling film wraps is an especially harmful way to lose weight. Cling film wraps are meant to wrap food, not your body. When you wrap your tummy with cling wrap, you may notice an instant drop in stomach size, but that’s superficial and because you’re squeezing everything in! I even saw an advert for stomach wraps before and after, it was ridiculous as the before pic clearly had stomach pushed out and after pic had stomach sucked in! (you could tell by the curvature of the back). What you are really losing is water weight. That weight comes back the moment you re-hydrate. It’s a weight loss fad that will keep you trapped. Like a mouse in a mouse wheel, you’ll have to wrap yourself with plastic wraps every day to lose ostensible weight.
Don’t even get me started on the mass marketed, low quality protein powders out there which costs you more than money! The people selling them are poorly qualified at best, very few have an honest, if poorly, placed interested in helping people.
Fad diets are designed to make you lose money, not inches off your waist. They are get rich quick schemes praying on the vulnerable with marketing by people only thinking of their next car or paying off their mortgage.
Luckily for you, there’s a weight loss trick that works every time and it doesn’t involve putting your health at risk. All you have to do is change your mentality. Fostering a strong willpower and mental edge goes a long way in not only helping you beat the bulge, but also overcoming other challenges in life.
A strong willpower means you can resist the temptation to ask for a second serving of that sweet, buttery bowl of mashed potatoes. It also means you’ll resist the midnight urge to gorge a bowl of ice cream.
Let’s look at food from a whole new perspective. If you sought solace in food when you felt down, a strong will gives you the power to conquer things that put you down, it will give you the courage to stick to a workout routine, and it gives you the confidence to believe that you can lose weight without resulting to untested and dangerous methods.
If you find that your will power isn’t strong enough then there are ethical professionals who can and will help you regain your edge to lose weight. This can be done by changing the way you view food from an emotional and psychological aspect as well as creating new positive behaviours towards food and life!
If you wanted to chat to me to see how we could work together and get a healthy, long term solution for your health then please get in touch and I’d be delighted to hear from you.
Just after Christmas is one of the most frustrating times of year for me as all the diet programmes and products that are designed to fail are spilled into our lives just like rubbish spilt across a street.
Wait, what am I saying, designed to fail? What kind of people/companies would design a product knowing it fails. Well I could list a whole page of brands that sell cheat, whoops, I meant cheap, diet milkshakes, diets that aren’t long term maintainable, programmes which create reliance and financial dependency and the list goes on. The funny thing is, if they worked then obesity wouldn’t be at its highest since records begin and obesity related illnesses would be on the decline. They don’t work though. Statistically 95% of people who go on diets will not only put the weight back on but a little extra will be added for interest. So what we have here is a multi-billion pound business with a 5% success rate, it amazing what marketing can do!
Be very wary of any programme that has an expiry date, such as The 12 Week Challenge, The 90 Plan, Change your Life in 8 Weeks. Yes, these programmes sometimes work but ONLY for the duration of the programme, after the time period has ended you’re back at square one or buying the ‘add ons’ at ongoing monthly expense to you. These programmes aren’t maintainable and the creators know this which is why they have an expiry date, they just don’t fit into our lives long term and inevitably lead us down the road of disappointment and punches our confidence in the face,
All the focus is on the food. What food, when, how, must weigh yourself, must have green/orange/blue days, x number of points etc etc. ALL the focus is on what you want to think less off, now can you see why they fail? If an alcoholic called me up and asked for help and I said I’ll make him focus on alcohol EVERY day then is he going to think this is a good idea? Of course not!
Food doesn’t make us eat it, it doesn’t kidnap us and hold us hostage until we eat it so why are we concentrating on it? What we need to focus on is the URGE to eat the food. It’s that urge which decides what we eat, when we eat it and to keep eating it. Unless the urge is dealt with then the choice, long term, will never be yours. Most people know what is required to lose weight but the urge makes the choice to do the opposite. The urge often has a connection to a deeper thought process in our minds, such as unmet needs, low self-esteem, self-sabotage, lack of self-belief and any number of behaviours/emotions that are expressed outside of conscious awareness.
To give you back the choice and enable you to have the POWER to keep making the right choices for weight loss I have designed two programmes which will help you change your behaviour and your urges so you can make the RIGHT choice for you to not only lose weight, but to feel stronger, healthier and happier.
No diets, no milkshakes, no expiry dates. Just changing the behaviour of eating to gain weight to eating to lose weight.
Take a look and let me know if you have any questions:
Once an addict always an addict.
That saying has always mystified me. What’s the point in asking for help with your addiction if the very people you turn to are saying “sorry, you’re always going to be an addict.”
I’ve heard various reasons for addictive behaviour from the ridiculous to the plain silly. Even the most common interventions have a remarkably high failure rate and it’s never the fault of the intervention, it’s the person with the addiction that gets the blame hence the ‘Once an addict always an addict’ statement.
In the terms of alcohol addiction the mainstream go to is groupwork. The success rates have been meta-analysed and the findings are quite alarming. The findings are that the groupwork is only 5-10% successful and because of the way it’s sold when you fail it’s believed you have no hope as it’s the gold standard treatment. The 5-10% success is believed to be because of the camaraderie effect. You see, humans are pack animals and we feel secure in a group and our need of being wanted/belonging and being understood is being met in the group, so the addictive craving is temporally sated. When the group intervention comes to an end then you’re put back where you come from, right back into the same environment, and then this triggers the addiction and you’re back to stage one again, sound familiar?
You’re also taught that complete abstinence from the substance is the only way through an addiction. That’s simply not true. You’re only told that as the intervention you’re receiving is so poor that the merest sip of alcohol will trigger the need to drink and do what is needed to get that drink.
In the US they are successfully taking addicts of the streets and giving them gym programmes and this is freeing them of the addiction, be it alcohol, drugs etc. Now this is working because of the environment change and having something else to focus on.
An interesting study with rats was carried out based on an experiment in the 1980s. The experiment was simple. Put a rat in a cage, alone, with two water bottles. One is just water. The other is water laced with heroin or cocaine. Almost every time you run this experiment, the rat will become obsessed with the drugged water, and keep coming back for more and more, until it kills itself.
A professor of Psychology in Vancouver called Bruce Alexander noticed something odd about this experiment. The rat is put in the cage all alone. It has nothing to do but take the drugs. What would happen, he wondered, if we tried this differently? So Professor Alexander built Rat Park. It is a lush cage where the rats would have coloured balls and the best rat-food and tunnels to scamper down and plenty of friends: everything a rat about town could want. What, Alexander wanted to know, will happen then?
In Rat Park, all the rats obviously tried both water bottles, because they didn’t know what was in them. But what happened next was startling. The rats with good lives didn’t like the drugged water. They mostly shunned it, consuming less than a quarter of the drugs the isolated rats used. None of them died. While all the rats who were alone and unhappy became heavy users, none of the rats who had a happy environment did.
What this study taught us about addictive behaviour is that the very addiction, at some level, is a coping mechanism for an unmet need which the brain duly tries to satisfy. If all our needs are being met then there is no need for the brain to ‘help’ you by finding something/substance to find satisfaction in.
The Brain Chemicals
We have two neurotransmitters/modulators, in a simplistic view, in our brain which drives addiction: Dopamine and Serotonin. On a very basic level it's the dopamine that motivates us to do what is necessary to meet our needs and once a need has been met then serotonin is released which makes us feel sated and happy whilst inhibiting the motivation drive of dopamine. When serotonin levels are low, the motivating effects of dopamine in the brain become amplified. In this scenario, anything that might be associated with the motivating need, say hunger, becomes strongly provocative. Stress, especially chronic inescapable stress, lowers serotonin. When serotonin is low, not only do cravings increase, but depression and anxiety can also result. In this way, a person can become vulnerable to any substitute that has an effect on dopamine and serotonin levels, such as alcohol, drugs, or addictive processes such as sex, gambling or overeating, thus, the addiction cycle begins.
Our past seriously affects our addictive response. If we grew up watching mum and/or dad having a few too many Martinis in the evening and getting drunk then we learn this as appropriate behaviour “If it’s good enough for my parents…”. So in times of stress the coping mechanism that we reach for is what we learnt from our parents.
Watching Mum puff down 20 cigarettes a day from the comfort of our pram teaches us these wonderful white glowing sticks must be great as the people that we love do it so often, learnt behaviour is then engrained waiting for a chance to be triggered.
Trauma, if not reconciled, leaves a footprint in our mind of certain needs not being met. For example, child sex abuse can leave someone growing up with a warped idea of love and thinking that to feel love you must have sex, so the need for love becomes a sex addiction. A drug, to some people, is more reliable than a family who constantly lets them down so the drug fulfils a need so then you have drug addiction. When the stress of daily life gets overwhelming then getting drunk is a way of escaping that so you develop an alcohol addiction. This is only a small representation of how an addiction can be formed, there are many, many others too.
So what are we learnt?
To successfully treat an addiction for permanence of resolution you have to turn to the mind and satisfy its unmet need, coping mechanism or learnt behaviour. The problem isn’t the substance, it’s the desire for it, and the methods I use effectively deal with that desire so you can regain control over your life.
It’s just stress. How many times have you heard that phrase used with such little understanding of the massive detrimental effects to the mind and body. Modern medicine is set up to deal with the symptoms of stress but not the actual causes. What if we actually understood the mechanisms and causes of stress rather than just reach for the prescription pad?
The word stress is actually derived from physics meaning the maximum stress a material can stand before it breaks. You see it’s recognised that when we’re stressed, we’re broken! How can we function properly when broken? We can’t.
What we call stress in modern times is very different to what our stress response was designed for. The stress response, or what we call fight/flight, is really no different to what it was with our ancestors 6 million years ago. It was designed to help us get food or to stop us from being food! What we’re observing in modern times is stress everywhere and it’s no wonder chronic conditions are on the rise as it’s the protocol of the modern healthcare system to treat the sickness and not the stress, therefore making lots of money for drug companies but leaving a nation with chronic stress associated sickness. Marriages, divorce, finances, employment, relationships, media and negative pasts all create stress in our body’s and, as Selye says, can make you sick and are the modern day stressors.
When the body is stressed a number of chemical and hormonal actions take place, this is done to make the body ready for action. To increase the effectiveness of the body in an alert/action state glands in and around the brain sends inhibitory hormones and neurotransmitters to shut down all non-essential systems for survival. For example:
Once this is done then the body is primed for survival and threat avoidance. The problem is long term chronic stress has a massively detrimental effect on your body and your life. Mainstream healthcare treats the body as compartments so then gives any number of drugs to manage symptoms which overlooks the cause: Stress.
Stress/low level stress is a modern day epidemic responsible for emotional, psychological and physical dysfunction and is resulting in chronic illness, addiction and misery but dealing with the stress in an effective way can help many people positively change and live their lives.
Hypnotherapy can be used to help you recover from stress or to deal with it in a more productive way. Please get in contact should you have any questions or wanted to book a session to start to get control back of your life!
So you've been trying to get pregnant for what seems like an eternity. You've synchronised watches to see when the most fertile time is and you quickly get down to business hoping and praying that this is the time conception happens.
But it doesn't. Again.
What could you possibly be doing wrong? You’re both tested as being healthy and you’ve read every magazine, read every blog, article, prayed to Gods you didn’t know existed, spread exotic herbs around the room and made sacrifices to the fertility Gods, but still nothing.
There must be something wrong with you both, right? Every other couple seems to get pregnant at a change in direction of the wind, but not you.
Your friends get pregnant and they say “Oh, it was an accident, it wasn’t planned”. That really is the last thing you want to hear!
Let me tell you what your friends are doing. They are ENJOYING sex! They have sex because they want to feel the love of their partner and be so wrapped up in that moment of passion and intimacy and have those wonderful happy chemicals charging through their bodies that nothing else exists. THIS is the perfect time for conception. To be so comfortable and relaxed, being in the moment of bliss, passion and calmness and thinking of nothing else but the moment.
So, stress, that’s what keeping a lot of people from getting pregnant. The actual term is ‘Psychogenic Infertility’.
How does Psychogenic Infertility work?
To understand this question we need to know how stress affects the body. Your body when stressed is only concerned with survival, so fight or flight. The reproductive system is not essential for fight or flight so it’s shut down by the brain during these times by producing inhibiting hormones that stop the production of reproductive hormones such as oestrogen, progesterone and testosterone. Without these hormones in full flow your chances of getting pregnant are drastically and tragically reduced.
What is this stress you speak of?
Stress can come from any direction at any time. Unfinished business from the past, worrying about mortgage payments, if Uncle Alex will walk after his knee surgery and of course, the stress of getting pregnant! It’s difficult to accept that the stress of getting pregnant is actually preventing you from getting pregnant! Stress can be obvious and it can be low-level stress, it all contributes to activating those damn inhibiting hormones.
So what can be done?
ENJOY SEX! Seriously, that is one of the main pieces of advice I can give. Don’t plan it, don’t rush it, just let it happen. Take each other like you used to, pretend you’re teenagers again and forget the world and be with each other. If you find you need a little help (psychologically) then I’d be happy to discuss and help remove any unwanted stress from your thinking and check for emotional obstacles to you hearing that magical news that you’re going to be a mummy/daddy!
Why are you still reading? Isn’t there something you should be doing :-)
Without the mental edge to win you and/or your team will suffer. Doubt will creep into your mind, followed by anxiety and loss of confidence. We see it all the time in teams where results go against them and nothing seems to work where it was working amazingly last season.
The mind plays a powerful role in sports as what your mind can conceive, you believe. This works to the positive if you are excelling and can't see it any other way. When you're not focused and in the zone this allows for distractions and negative self-talk and as a result performance slips.
Sports Hypnosis helps you to get back in the zone and focus on your goals and only seeing yourself WIN! Whether you're a horse rider with anxiety after a bad fall or a golfer who's lost their swing, this is all the mental aspect which can be changed for your benefit with hypnosis.
Many famous sports people have used hypnotherapists such as Tiger Woods, Andy Murray, Michael Jordan, Mary Lou Retton and Kevin McBride are just a few. Many athletes acknowledge that sports are not entirely a physical game. A player’s body has to be in shape, but this is only one part of the battle. Sports are largely a mental game. First, a player needs to have the right attitude to win. They need to believe they can win or they will be hindering their abilities with a lack of confidence. Then, a person has to be focused on winning. Doubts, anxiety, and unrelated thoughts can often get in the way of a player’s game. That is why famous athletes use sport hypnosis to relax their mind and focus on the challenge in front of them.
Sport hypnosis helps athletes channel more of their brain power when they play. Anyone can call upon this power and use more of their mind. Using more of one’s mind can help an athlete achieve new records and accomplish things they had not done before.
It is also well documented that injuries heal quicker with the assistance of hypnosis as the body will accept suggestions of inflammation reducing and less muscle atrophy during injury. This has been proved time and time again.
Whatever sport or level you are at, if you feel you haven't yet achieved your potential or you're suffering a blip, then Sports Hypnosis maybe able to help.
Paul Gibson is a Certified Specialist in Hypnosis and Sports Performance.
I don't usually post about TV programmes but I have to mention ITVs new one due to start casting this year - Make a Change.
This transformative programme will follow the journeys of three families around the UK who are trying to help change their parents lives for the better. They hope to touch on a range of issues in the programme, including everything from diet and exercise, to confidence, money, housing and even romance.
I think this is a great way to show Mum and Dad how much they deserve and hopefully set them on their journey to achieving their goals and dreams. There are bound to be some tough times but hopefully the audience will resonate with the chosen families and, more importantly, realise that help is out there if they truly want it. It's possible to get stuck with a negative image/mindset which I hope this programme will help people see that change is possible.
Applications are currently open, so have a look at flyers and get going!
Paul believes hypnosis is empowering and life-changing. Look around the website and get in touch should you have any queries