Bashir Murtaza, Author at Blob Fitness

Understanding Heart Health: Risks, Prevention, and Key Indicators

Posted on January 14, 2024December 23, 2023 by Bashir Murtaza

Understanding Heart health is a critical aspect of overall wellness, yet it’s often overlooked until problems arise. This article aims to shed light on the importance of maintaining a healthy heart, understanding the risks of cardiovascular diseases, and how to effectively manage and prevent them.

Disclaimer

Note: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with your physician or a healthcare professional for medical advice and before making any health-related decisions.

What is the Heart?

The heart is a muscular organ that is central to the body’s circulatory system.

It functions nonstop, pumping blood throughout the body, which carries essential nutrients and oxygen to every cell and removes waste products.

The heart also works with other systems, like the nervous and endocrine systems, to regulate blood pressure, heart rate, and overall fluid balance in the body.

Understanding Cardiovascular Disease

Cardiovascular disease (CVD) encompasses a range of conditions affecting the heart and blood vessels. Common types include coronary artery disease, heart failure, arrhythmias, and hypertension.

Hypertension specifically is one of the leading causes of CVD.

Let’s go over blood pressure more and hypertension specifically to get a better understanding of how it affects your heart.

What is Blood Pressure?

Blood pressure is the force exerted by circulating blood against the walls of the body’s arteries.

It’s a vital sign, indicating the health of the circulatory system. Blood pressure is measured in millimeters of mercury (mmHg) and recorded as two figures: systolic pressure (the pressure when the heart beats and pumps blood) and diastolic pressure (the pressure when the heart rests between beats).

Understanding Hypertension

Hypertension, or high blood pressure, occurs when blood pressure is consistently too high. It’s often termed the “silent killer” because it can go unnoticed for years, causing damage to blood vessels and the heart without noticeable symptoms.

You will be surprised on how many “healthy” people have hypertension. I was once in this category as well.

Hypertension is typically defined as having a blood pressure higher than 130/80 mmHg.

Causes of Hypertension

The exact causes of hypertension are often complex and multifactorial.

Factors include:

genetics
age
diet
lack of exercise
obesity
consumption
stress
substance abuse (alcohol, nicotine are just some examples)
other underlying conditions

How Hypertension Affects the Heart

High blood pressure forces the heart to work harder to pump blood, which can cause the heart muscle to thicken and become less efficient, a condition known as hypertensive heart disease.

This increased strain raises the risk of heart attack, heart failure, and atrial fibrillation.

Hypertension can also contribute to atherosclerosis, where arteries harden and narrow, further increasing the risk of heart attack and stroke.

Prevention of Cardiovascular Disease

Preventing CVD involves a combination of healthy consistent lifestyle choices and regular medical check-ups. Key strategies include maintaining a balanced diet, regular exercise, avoiding tobacco use, and managing stress.

Those suggestions above are all very high level and you can even have those all in check and still have hypertension.

I’ll have a more in depth article that dives into ways to lower your blood pressure naturally as someone who once had high blood pressure even though I thought I had the above all in check.

Testing Heart Health

When visiting a doctor, it’s important to discuss heart health proactively. Ask for tests like blood pressure measurement, bloodwork and electrocardiograms (ECGs).

These tests can provide valuable insights into heart health and help detect issues early on.

Let’s go over some blood work indicators to look out for though.

Blood Mark Indicators

Certain blood markers can indicate poor heart health. High levels of LDL cholesterol (“bad” cholesterol) and triglycerides, or low levels of HDL cholesterol (“good” cholesterol), are red flags. Elevated levels of C-reactive protein (CRP) can also indicate inflammation in the body, including the blood vessels.

Cholesterol Levels:
- LDL (Low-Density Lipoprotein): Often referred to as “bad” cholesterol, high levels can lead to plaque buildup in arteries.
- HDL (High-Density Lipoprotein): Known as “good” cholesterol, it helps remove other forms of cholesterol from the bloodstream. Higher than normal is still not considered good though.
- Total Cholesterol: The sum of LDL and HDL cholesterol.
- Triglycerides: High levels are associated with increased risk of coronary artery disease
- Total Cholesterol to HDL Ratio: Lower ratios are better. A ratio below 4:1 is considered desirable. Higher ratios increase the risk for heart disease.
- LDL to HDL Ratio: This ratio compares the “bad” cholesterol (LDL) with the “good” cholesterol (HDL). A lower ratio indicates a lower risk of heart attack and stroke.
- Triglyceride to HDL Ratio: This is calculated by dividing your triglyceride level by your HDL cholesterol level. The ratio is considered one of the best predictors of heart health. A lower ratio is generally better. Ideally, this ratio should be below 2.
C-Reactive Protein (CRP): This marker indicates inflammation in the body, including the blood vessels. High levels of CRP are linked with an increased risk of heart disease
Blood Sugar Levels: High blood sugar can indicate diabetes, which increases the risk of heart disease.
Homocysteine: Elevated levels of this amino acid in the blood can increase the risk of coronary artery disease.
Triglycerides: High levels of triglycerides can contribute to the hardening or thickening of artery walls (atherosclerosis), increasing the risk of stroke, heart attack, and heart disease.
Fibrinogen: This blood clotting factor can indicate an increased risk of heart disease. High levels can lead to excessive clotting and increased risk of heart and vascular diseases.
Lipoprotein(a): This type of lipoprotein is similar to LDL but contains an additional protein. High levels can increase the risk of developing early heart disease.
Apolipoprotein A1: This is the primary protein component of HDL cholesterol. Higher levels are generally associated with a lower risk of heart disease.
Apolipoprotein B: The main component of LDL cholesterol. Higher levels are associated with heart disease.

Reading your blood work in isolation doesn’t tell the full story. Having the full context gives you a better idea of where you are at.

Again, please talk to your doctor about all these markers for more details.

Genetic Factors in Heart Health

Genetics can play a significant role in heart health.

Family history of heart disease, especially in close relatives at a young age, can indicate a higher risk. Genetic conditions like familial hypercholesterolemia can also impact heart health significantly.

Final Thoughts

This article mainly dives into heart health and understanding heart health overall.

I’ll soon be discussing ways to improve your heart health with diet, exercise and stress management.

Accelerator Energy Drink Review

Posted on January 10, 2024 by Bashir Murtaza

This Accelerator energy drink review will be going over the fairly new product called… Accelerator!

This product is meant to help boost energy, productivity, and metabolism.

In a market that is saturated with energy drinks right now though, how does it stack up to the fierce competition?

Accelerator Energy Drink Review

An awesome energy drink that you can have for a pre-workout or before a more mentally challenging task. With a great nutrition profile and amazing flavors to choose from, it's a drink worth trying.

About Accelerator Energy Drink

The Accelerator energy drink is made in California. It has a vision of offering a healthier, more natural form of active energy.

They prioritize natural ingredients, with electrolytes sourced from the ocean and caffeine derived from plants.

This ethos is reflected in their product, designed to fuel a variety of activities, from outdoor adventures to everyday conquests.

Knowing what we do about the drink, let’s dive into how good it is.

Nutrition Facts(4.5/5)

Nutritional Breakdown

In this Accelerator Energy Drink Review let’s break down the nutrition facts.

Nutrient	Amount
Calories	10
Caffeine	200mg
Carbs	0
Sodium	170mg
Potassium	80mg
Niacin	16mg
Vitamin B6	1.7mg
Vitamin B12	2.4mcg
Magnesium	16mg

With it having low calories and an adequate dose of 200mg of caffeine, it’s versatile enough to suit various energy needs.

The inclusion of a Vitamin B complex, magnesium, sodium, and potassium adds a hydration boost, making it more than just an energy drink.

As well, having a good sodium and potassium ratio is crucial. This product does a good job of combining both.

How do these vitamins and electrolytes impact the drink though?

Let’s find out.

Micronutrient Details

Sodium

Role and Benefits:

Electrolyte Balance: Sodium is an essential electrolyte that helps regulate fluid balance in the body. It’s crucial for hydration, especially for individuals engaging in physical activity or workouts.
Nerve and Muscle Function: Sodium plays a key role in the proper functioning of nerves and muscles. It’s involved in the transmission of nerve impulses and helps in muscle contraction.

Potassium

Role and Benefits:

Cardiovascular Health: Potassium is vital for maintaining a healthy heart function. It regulates heart rate and ensures smooth muscle contractions in the heart.
Electrolyte Balance: Similar to sodium, potassium is an important electrolyte that helps maintain fluid balance, especially in cells. It works in conjunction with sodium to regulate water levels in the body.
Muscle and Nerve Function: It aids in muscle function and nerve transmission, and is particularly beneficial in preventing muscle cramps during long periods of exercise.

Niacin

Role and Benefits:

Energy Metabolism: Also known as Vitamin B3, niacin plays a significant role in converting food into energy. It assists in the metabolism of carbohydrates, fats, and proteins.
Skin and Nervous System Health: Niacin is important for maintaining healthy skin and proper functioning of the nervous system.

Vitamin B6

Role and Benefits:

Cognitive Function: Vitamin B6 is essential for normal brain development and function. It helps the body produce neurotransmitters, which are chemicals that transmit signals in the brain.
Immune Support: This vitamin is involved in the immune system function, aiding in the production of antibodies necessary for fighting various diseases.
Hemoglobin Production: It assists in the creation of hemoglobin, which is the protein in red blood cells responsible for carrying oxygen throughout the body.

Vitamin B12

Role and Benefits:

Energy Boost: Vitamin B12 is well-known for its role in energy production. It helps in the conversion of nutrients into energy, making it a key component in energy drinks.
Nervous System Health: It’s crucial for maintaining the health of the nervous system and for the production of DNA and red blood cells.
Cognitive Health: Adequate levels of Vitamin B12 are associated with improved memory and cognitive function.

Taste (4.5/5)

Theis Accelerator Energy Drink Review is specifically covering the Rocket Pop flavor.

It’s a journey down memory lane, reminiscent of summer days and festive popsicles. Writing this currently (during the winter) makes it especially painful.

There are plenty of flavors to choose from including:

Effectiveness (4.5/5)

This is a great and highly effective energy drink overall!

As we know from the prior breakdown of nutrition, the main energy kick in Accelerator Energy Drink comes from its well-balanced 200mg caffeine content, which provides a robust yet manageable energy boost.

This level of caffeine, derived from natural sources, is adept at enhancing both physical performance and mental alertness swiftly.

Additionally, the inclusion of essential electrolytes like sodium and potassium enhances this effect by ensuring optimal hydration and fluid balance.

These electrolytes are crucial for maintaining muscle and nerve function, especially before working out.

The vitamin B complex plays a pivotal role in metabolic processes, aiding in efficient energy utilization from food and supporting sustained energy release.

This is complemented by their overall health benefits, such as improved cognitive function, nervous system health, and red blood cell formation.

Overall, with the combination of everything, you can easily tell why this is an effective energy drink.

Price (4/5)

While slightly pricier than some competitors like Celsius, Accelerator Energy Drink holds its own in terms of value, especially when compared to options like Jocko GO.

Prices can vary depending on the flavor and purchasing platform, with Amazon generally offering better deals than the main website.

Accelerator Energy Drink Review Final Thoughts

Overall, Accelerator Energy Drink is a commendable product that efficiently combines energy-boosting properties with a beneficial nutrient profile.

While there may be cheaper options available, its blend of natural ingredients and hydration benefits make it a worthwhile choice for those seeking a healthy and effective energy solution.

As well, if you are looking for a product with more tropical/summer flavors, this is perfect for you.

I hope this Accelerator Energy Drink Review helped you decide on the product. Feel free to support us by signing up for our newsletter.

You can find other similar products here:

Accelerator Energy Drink Review

An awesome energy drink that you can have for a pre-workout or before a more mentally challenging task. With a great nutrition profile and amazing flavors to choose from, it's a drink worth trying.

Strategies for Goal Adjustment

Posted on January 7, 2024December 19, 2023 by Bashir Murtaza

Strategies for Goal Adjustment is the last part of a series of goal-setting.

You can check out the other posts here:

Without further ado, let’s continue.

When the new year rolls in, many of us set ambitious goals, fueled by the promise of a fresh start.

However, as the year progresses, our circumstances, priorities, and perspectives can change, making it necessary to adjust our goals.

Adapting your goals isn’t a sign of failure; it’s a realistic response to life’s unpredictability.

In this post, we’ll explore how to track your goals, assess the need for change, adjust them accordingly, and even add new goals while maintaining a positive mindset.

Tracking Your Goals

Effectively tracking your goals is the first step in managing them.

Here are some methods:

Digital Tools

Use apps and software designed for goal tracking.

They offer reminders, progress tracking, and motivational prompts.

Some personal apps I enjoy are Trello and Todolist. Sometimes, I just an Excel sheet as well to keep track of more high-level goals.

Journaling

A more personal approach, journaling allows you to reflect on your goals, progress, and challenges.

Journaling also allows for more than just goal setting. It can help you reflect on the now and help teach you gratitude.

Journaling is one of my favorite tools and suggest you use it even outside of goal setting.

A digital solution for this is Reflectly

Vision Boards

Visual representations of your goals can be a powerful motivator and reminder of your objectives.

Regular Check-Ins

Schedule weekly or monthly reviews of your goals to assess progress and make necessary adjustments.

This can also be done with a person too. This is mentioned in some detail in the Use Accountability to Achieve Your Goals article.

Assessing the Need for Change

It’s crucial to distinguish between a valid need to change your goals and using challenges as an excuse to give up. Ask yourself:

Have Circumstances Changed?

Sometimes life throws unexpected curveballs that require goal reassessment.

This happens to everyone. So don’t feel bad if it happens to you.

Depending on this, you may need to drop the goal or adjust it to make it smaller.

Are the Goals Still Relevant?

Your interests and priorities might evolve, making some goals less pertinent.

Maybe you have moved on and don’t feel it’s necessary anymore. However, make sure this isn’t you giving up on it. Keep yourself accountable.

Is the Goal Unrealistic?

It’s okay to modify goals that are too ambitious or impractical.

Maybe you thought you started small and it was too overwhelming.

Changing to break down the goal further is never an issue and will sometimes keep you motivated for longer.

Is It a Lack of Motivation?

If it’s merely a dip in motivation, strategies to rekindle your drive might be better than changing the goal.

Methods for Adjusting Goals

When a change is necessary, here’s how to go about it:

Break It Down

Simplify complex goals into smaller, manageable steps.

This may seem redundant as we’ve mentioned this in previous articles and this one, but you will be surprised at how much a goal can be broken down or simplified.

Never be afraid of simplifying your goals if needed.

Set New Timelines

Adjust deadlines to accommodate your current situation. Be realistic with yourself. Don’t cram if you don’t need to and adjust as needed.

Seek Feedback

Sometimes, outside perspectives can offer valuable insights on adjusting your goals.

Having a community to help you with your goals and keep you motivated and accountable is important.

Check out our Discord community for more information. Currently only available as a premium member.

Adding New Goals

When you eliminate a goal, consider adding a new one that aligns with your current aspirations.

This keeps your motivation high and ensures continuous personal growth. Reflect on what excites you now, and set goals that resonate with your evolving interests.

The Perspective on Quitting

Remember, you only truly quit and fail at something if you never try it again AND if you never learn from your progress.

Even if at a minimum you learned something from it, it’s considered a win in my book even if the goal hasn’t been met.

Adjusting goals is not quitting; it’s adapting and staying committed to your growth journey.

Every step, no matter how small or redirected, is progress.

Ascent Pre-Workout Review

Posted on January 3, 2024 by Bashir Murtaza

This Ascent Pre-Workout review will go over the effectiveness of the famous brand’s pre-workout and how well-suited it is to get you a great workout at the gym.

Let’s go over this product and see how well it is. We will also compare it to other products on the market as well and see how it matches up.

Ascent Pre-Workout Review

A good pre-workout with a great nutrition profile that is effective but suffers from mixability issues and clumping.

About the Product

Ascent is mainly known for its protein powder, but as you can see, they have other supplements like this pre-workout available.

This pre-workout is a bit different from other pre-workout drinks you may have taken… some may even say it’s not much of a pre-workout at all due to its nutritional value.

This product is also advertised as being clean energy and helping with muscle recovery.

Without further ado, let’s jump first into the Nutrition Facts.

Nutrition Facts / Ingredients (Rating: 4.5/5)

With this Ascent pre-workout review, I want to go over its nutritional profile and why it can be effective for your workout.

They advertise a clean product and it is a fairly “clean” product. When saying clean, they mean there are no artificial flavors or ingredients in this.

What shocked me the most is that it has 5g of protein.

Protein itself can help when taken before a lifting session in giving you a boost of energy for the workout and to help aid with recovery.

Here are the nutrition facts of this product. We’ll then break down what differentiates this and make this a pre-workout.

Nutrient	Amount per Scoop
Calories	35
Protein	5g
Carbohydrates	5g
Sugar	2g
Sodium	250mg
Potassium	32mg
Calcium	25mg
Caffeine	150mg

The nutrition facts on this are much different from most pre-workouts.

Let’s go over why:

Most pre-workouts have some type of complex of B Vitamins for energy
Most pre-workouts have beta-alanine to help provide extra energy
This has protein in it
A sufficient ratio of sodium to potassium ratio

It’s a different take for a pre-workout, but I think it’s a great and different option!

Its caffeine content isn’t super high and there are no fillers inside of it.

We know that caffeine helps give us energy and makes us feel less tired.

Let’s go over how sodium, potassium, and protein can help fuel a pre-workout.

Sodium

Sodium plays a crucial role in fueling pre-workout performance.

It’s an essential electrolyte that helps regulate fluid balance in the body, ensuring that cells are properly hydrated.

During exercise, sodium is lost through sweat, and this loss can lead to dehydration and a decrease in performance.

Adequate sodium intake before working out helps maintain fluid balance, supports nerve function, and aids in muscle contraction.

This is especially important for intense or long-duration exercise sessions where sweat loss is significant.

Potassium

Potassium, another vital electrolyte, works closely with sodium to maintain fluid and electrolyte balance in the body.

It is crucial for proper muscle function and helps prevent muscle cramps, a common issue during intense workouts.

Potassium also plays a role in nerve function and helps in the transmission of nerve impulses.

By ensuring a good balance of potassium, athletes can enhance muscle endurance and strength, contributing to a more effective and efficient workout.

Now granted, there isn’t a large amount of potassium, but that’s okay. You don’t need much and the ratio with sodium is great.

Protein

Protein is fundamental for pre-workout fueling due to its role in muscle health.

It provides the necessary amino acids, which are the building blocks of muscle tissue.

Consuming protein before a workout can help increase muscle protein synthesis, aiding in muscle growth and repair.

It also contributes to a feeling of fullness, which can help manage hunger during exercise.

For those engaging in resistance training or strenuous workouts, adequate protein intake is essential for muscle recovery and development, making it a key component of pre-workout nutrition.

Taste (Rating: 3.5/5)

The flavor that this Ascent Pre-Workout Review is going over is the Orange Mango flavor.

This isn’t an amazing flavor and can be a little sour. I’m personally okay with sour tasting pre-workouts, but if you don’t like that, it may not be for you.

I haven’t tried the other flavors, but they also have

Blue Raspberry
Raspberry Lemonade

Overall, the taste is fine, but nothing to brag about. Not having any artificial flavors will make most things not taste all that great.

Mixability (Rating: 2.5/5)

My main issue with Ascent’s pre-workout is the mixability. It doesn’t mix well at all, whether I’m stirring it, shaking it or even using an electric stirrer.

It always manages to get extremely clumpy towards the bottom. Those clumps themselves are super sour if you try to taste them.

I suspect this is due to the protein, but I could be wrong.

Nonetheless, this has to be the biggest disappointment about this pre-workout.

You may be able to mix it in a blender to avoid any clumping, but this might be overkill for a pre-workout overall.

Here are some images of it as well:

Effectiveness (Rating: 4/5)

If you like a pre-workout that doesn’t get you all riled up and has no tingling side effects, this Ascent’s pre-workout is for you!

Considering the points I made above about nutrition, this isn’t a pre-workout that will get you wild.

However, because of its caffeine content and electrolytes, it will make you less tired and give you hydration for your workout.

Overall, I had some great workouts when using this. I also had some okay ones, but I certainly did not have any bad ones.

No weird stomach issues either, which is always a huge plus in my book.

Price (Rating: 4/5)

In this Ascent pre-workout review, I think it’s important to discuss the pricing. Pricing is always a consideration and considering you may be a frequent buyer, you don’t want it to be super pricey.

Ascent is fairly good on this considering other pre-workouts on the market.

It’s a bit lower than $1 per serving considering this is 30 servings in a bag.

You can see the latest price here.

Ascent Pre-Workout Review Final Thoughts (Average Score: 3.7/5)

Ascent’s Pre Wokrout is overall a solid pre-workout.

It’s fairly effective and has a great nutrition profile.

Where it suffers the most is mixing it. Due to it clumping so much, it can be a hassle to drink and you may feel like you are missing out on the good stuff if you don’t drink/eat the clumps.

There may be better ways to mix it, but from all the methods I tried I didn’t have much success. A blender may work well, but that’s going pretty far to mix a pre-workout.

Overall, if you want a pre-workout without many filler ingredients in it, keto-friendly with a tad bit of protein, you have one! It will help keep you hydrated and you will get at minimum a decent workout in.

If you enjoyed this Ascent pre-workout review and are looking for another pre-workout, I would suggest looking into Outwork nutritions pre-workout or Regins pre-workout.

You can buy it from Amazon or their website.

Note: All Amazon links are affiliate links.

Use Accountability to Achieve Your Goals

Posted on January 1, 2024December 19, 2023 by Bashir Murtaza

Accountability to achieve your goals is not talked about enough. Even though, it is often the bridge between aspirations and accomplishments.

In a world full of distractions and constantly changing priorities, keeping oneself accountable can be the key to achieving personal and professional goals.

This article delves into the concept of accountability, its significance, and practical ways to incorporate it into your journey toward success.

Understanding Accountability

At its core, accountability is about owning your actions and their outcomes.

It’s a commitment to yourself and, at times, to others, that you will follow through on your plans and responsibilities.

This sense of responsibility is crucial for personal development and success, as it cultivates self-discipline and integrity.

Methods to Hold Yourself Accountable

To harness the power of accountability, one must adopt certain strategies.

Setting clear, measurable goals and regularly reviewing progress is vital.

Utilizing tools like journals, apps, or accountability partners can significantly enhance this process.

The key though is that you need to be honest with yourself.

Life happens and excuses will be made. I get that. However, you need to be honest if those excuses are valid for you not achieving your goals.

Being honest with yourself can be a difficult task though especially when it comes to holding yourself accountable. Sometimes, it’s best to have others hold you accountable.

Community Support

Community support is a fantastic way to help keep yourself accountable. In the end, you will usually be the most biased towards yourself.

Having someone else call you out sometimes is the best, even though it can sting a bit.

Here are some methods to go about this:

Accountability Partner

Pair up with a friend, colleague, or mentor who can regularly check in on your progress.

Joining Accountability Groups

Participate in online or local groups focused on shared goals or interests.

If you are not part of our premium subscription, you can access our community there. We hold each other accountable and you can always look for motivation there as well.

Public Commitment

Share your goals publicly, either through social media or in community forums, to create a sense of obligation (or through our private community). This can be a tough thing to do, but often works and is a great way to have others hold you accountable and yourself accountable.

Feedback and Encouragement

Engage with your community to receive constructive feedback and encouragement, which can be instrumental in staying on track.

Embracing Criticism

When it comes to community support, you need to embrace criticism.

Criticism, when constructive, is a valuable tool for growth. It offers a different perspective and highlights areas for improvement.

Learning to embrace and respond positively to criticism is an integral part of being accountable.

It demonstrates a commitment to self-improvement and resilience in the face of challenges.

I promise you, that you will learn much about yourself when you can handle criticism from others. It will make you a better person.

Accountability to Achieve Your Goals

So how does accountability affect your goals?

It provides a structure to ambitions, turning vague ideas into actionable plans.

When you are accountable, setbacks become learning opportunities rather than roadblocks, ensuring continuous progress toward your objectives.

You will also know what can be the reason you are not achieving your goal.

For example, if your goal was to lose weight but you have been slacking the past couple of weeks and not dieting much. Your excuse might be that you had a hard week.

You can keep yourself accountable and tell yourself having a hard week doesn’t change the fact that you have a goal to meet. Having a hard week shouldn’t push you further from your goal because you wish to indulge in something that makes you feel good.

The above can be a hard thing to tell yourself and like I mentioned above, having an accountability partner can help with situations like this.

Benefits of Being More Accountable

Increased accountability leads to enhanced productivity, improved time management, and a stronger sense of purpose.

It fosters a proactive mindset, encouraging individuals to take initiative and make decisions that align with their goals.

Ultimately, being more accountable not only helps in achieving set goals but also in personal growth and satisfaction.

Conclusion

Incorporating accountability into your life is a transformative step toward achieving your goals.

It requires commitment and a willingness to embrace challenges, including constructive criticism. By understanding and applying the principles of accountability, you set yourself up for a journey of continuous growth and success.

Staying Motivated All Year Round

Posted on December 23, 2023December 18, 2023 by Bashir Murtaza

In our journey towards personal and professional success, staying motivated is crucial.

Motivation is the spark that gets us going and inspires us to achieve the greatest of features.

Maintaining motivation throughout the year is a very complex task. To be honest, most people will lose motivation on their goals at some point throughout the year.

It’s almost impossible to keep it going 24/7.

How do you keep motivation up throughout the year? Even if it’s not up throughout the year, how can we keep it up more than usual?

This post goes into the intricacies of motivation, exploring how it influences us, why it diminishes over time, and, most importantly, how we can sustain it through self-sourced motivation, smaller goals, and discipline.

Understanding the Psychology of Motivation

So What is Motivation?

Motivation is a psychological force that compels us to take action towards a goal.

It’s the reason behind our behaviors, desires, and needs. It can stem from physiological (e.g., hunger, thirst) or psychological (e.g., seeking achievement) desires.

Intrinsic vs. Extrinsic Motivation

Intrinsic Motivation

This comes from within an individual and is driven by personal satisfaction or desire to undertake a task. For example, reading a book for enjoyment.

Extrinsic Motivation

Driven by external rewards or pressures, such as money, fame, grades, or avoiding punishment.

Theories of Motivation

Maslow’s Hierarchy of Needs:

This theory suggests that humans are motivated by a hierarchy of needs, starting from basic physiological needs to self-actualization.

Self-Determination Theory

Focuses on the degree to which an individual’s behavior is self-motivated and self-determined.

It emphasizes the importance of autonomy, competence, and relatedness.

Expectancy Theory

Suggests that motivation is based on the expected outcome of an action, including the value of the reward and the likelihood of achieving it.

Motivation and Behavior

Motivation is closely linked to behavior. It not only triggers the initiation of a behavior but also influences its intensity and persistence.

Highly motivated individuals are more likely to pursue activities vigorously and persistently, overcoming obstacles and setbacks.

Psychological Impact of Motivation

Positive Effects: Increased motivation can lead to enhanced learning, performance, and personal satisfaction.
Negative Effects: Excessive extrinsic motivation can reduce intrinsic motivation, known as the overjustification effect. It can also lead to stress and burnout if not balanced properly.

Summary: The psychology of motivation encompasses intrinsic and extrinsic factors, various theories, and its significant impact on behavior and mental health. Understanding these aspects can help in harnessing motivation more effectively.

The Inevitable Decline of Motivation

Despite its power, motivation is not a constant force.

It’s natural for our initial enthusiasm to wane over time due to various factors like routine, setbacks, or a lack of immediate results.

Understanding the Decline of Motivation

Habituation and Adaptation

Over time, what was once novel and exciting becomes familiar and less stimulating. This process, known as habituation, can lead to a decrease in motivation.

For example, Initially, starting a new exercise routine can be exciting, but as it becomes a part of the regular routine, the initial thrill may diminish.

Unrealistic Expectations and Goal-Setting

Setting goals that are too ambitious or vague can lead to frustration and a sense of failure, which in turn diminishes motivation.

It’s crucial to set realistic, achievable goals and adjust them as needed to maintain motivation.

Lack of Immediate Rewards

Humans have a natural tendency to favor immediate rewards over long-term gains. When rewards or outcomes are not immediate, motivation can wane.

Breaking goals into smaller, short-term objectives can help maintain a sense of progress and motivation.

External vs. Internal Motivation Shifts

Over-reliance on external motivators (like praise, rewards, or fear of punishment) can erode internal motivation over time.

Focusing on internal drivers like personal growth, enjoyment, and alignment with personal values can sustain motivation.

Psychological and Physical Fatigue

Continuous effort without adequate rest can lead to both physical and mental exhaustion, reducing motivation.

Regular breaks, relaxation, and self-care are essential to recharge and maintain motivation.

Environmental and Social Influences

A demotivating environment or lack of support from peers and superiors can contribute to a decline in motivation.

Creating a supportive, encouraging environment can help sustain motivation.

Intrinsic Satisfaction Diminishing

Once the intrinsic satisfaction of an activity diminishes, it can lead to a decrease in motivation.

Finding new aspects of the activity to enjoy or revisiting the reasons why it was initially appealing can help.

Psychological Conditions

Conditions like depression, anxiety, or stress can significantly impact motivation levels.

Seeking professional help and adopting stress management techniques can be crucial in these scenarios.

Summary: The decline of motivation over time is influenced by habituation, unrealistic goals, delayed rewards, over-reliance on external motivators, fatigue, environmental factors, diminishing intrinsic satisfaction, and psychological conditions. Understanding and addressing these factors is key to maintaining motivation.

Achieving Sustained Motivation Year Round

Self-Sourced Motivation

One of the most effective ways to sustain motivation is by finding it within ourselves.

This involves understanding our intrinsic motivations, aligning our goals with our values, and reminding ourselves of the bigger picture.

It’s about cultivating a mindset where our drive comes from a place of self-understanding and personal commitment rather than external rewards or recognition.

Setting Smaller, Achievable Goals

Breaking down larger goals into smaller, more manageable tasks is a proven strategy for maintaining motivation.

These smaller goals are easier to achieve, providing us with regular doses of satisfaction and progress, which in turn fuels our drive to continue.

This approach keeps the momentum going and makes the overall objective seem less daunting.

Creating a Supportive Environment

Being around others who are driven can help maintain your own motivation.

That’s one of the main ideas we try to create at Blob Fitness. A community that will keep you motivated and help you keep going, especially in down times.

Regular, constructive feedback can boost motivation as well, especially when it comes from respected peers or mentors.

Have people hold you accountable and hold yourself accountable.

Why Discipline Overrides Motivation

While motivation is a great starter and it’s possible to have it be sustained for longer periods of time, you must acknowledge it will dwindle at some point.

Discipline is what will truly get you where you want to be.

Motivation will start the formation of developing routines and habits but discipline will make you stick with those routines regardless of how we feel at the moment and that is what gets you results.

It’s about commitment and consistency, doing what needs to be done even when we don’t feel like it.

I can’t talk about Discipline either without including this.

Summary: Discipline, more than motivation, is crucial for maintaining long-term consistency and achieving goals.

Conclusion

Staying motivated all year round is a challenge, but it’s not insurmountable. By understanding the nature of motivation, finding it within ourselves, setting smaller goals, and cultivating discipline, we can maintain our drive throughout the year. Remember, motivation gets you started, but discipline keeps you going.

Setting Realistic Fitness Goals

Posted on December 17, 2023December 11, 2023 by Bashir Murtaza

Let’s be honest, diving into the world of fitness can feel like navigating a maze blindfolded.

The key? Setting realistic goals.

Not just any goals, but ones that fit into your life and motivate you every step of the way.

In this post, I’m going to walk you through setting achievable fitness goals, understanding what makes a goal doable, celebrating small steps, appreciating the little victories, learning from the bumps along the road, and keeping track of all your awesome progress.

How to Set Goals

Alright, goal setting 101 – it’s more than just saying, “I want to get fit.”

That’s like saying you want to travel without picking a destination.

Be specific.

For example, decide that you’ll run a 5K in under 30 minutes by the end of the summer. It’s all about making your goal SMART – Specific, Measurable, Achievable, Relevant, and Time-bound.

Think of it as creating a roadmap for your fitness journey. Where are you now? Where do you want to be? How will you know when you get there?

Summary: Make your fitness goals specific, measurable, achievable, relevant, and time-bound. It’s like creating a roadmap for your journey!

Characteristics of Achievable Goals

Let’s talk about setting goals that you can reach.

Your goals should match your time availability and physical capabilities.

Let’s go over both time availability and physical capabilities with powerlifting.

Time Availability

Let’s say you are training 6 days a week but doing so is difficult due to your work schedule or other life circumstances.

You should realize this is not sustainable. Modify your program for fewer days a week and realize that hitting your goals may take a bit longer.

Physical Capabilities

Let’s say your goal is to reach a 600lbs squat.

But let’s also assume your circumstances are:

You are just beginning powerlifting
You weigh around 140lbs
Your current 1RM is 185 lbs.

Assuming the points above, achieving a 600lb squat would be rather a difficult task to achieve.

A more achievable goal can be something like 225lb for 3×5 or a 1RM of 285-315 lbs.

Summary: Achievable goals should fit into your lifestyle and fit your time availability and physical capabilities.

Importance of Incremental Progress

Little wins in your fitness journey are important to keep you motivated and keep going.

The goals can be super small.

For example, if you are doing a hypertrophy program, make it a goal for the next session to either increase the rep by a couple of pounds, do another set, or do more reps.

Another example, let’s say you are someone who is running, try running just 1 minute longer. Maybe try taking fewer breaks or controlling your breathing a little better.

These aren’t large goals, but these small goals will continue to build you up and help you achieve your goals in the long run.

It’s about building up slowly but surely. These small steps not only build your physical strength but also boost your confidence.

Summary: Small steps lead to big changes.

Embracing Failures as Learning Opportunities

Guess what? It’s fine to slip up or miss a goal.

Everyone goes through it.

The real magic lies in what you learn from these slip-ups.

Maybe that super-ambitious goal was a bit too much, too soon.

No problem.

Take that insight, tweak your plan, and set a new, more realistic goal. Each ‘failure’ is just another step towards understanding yourself better and setting better goals for the future.

Summary: Embrace your slip-ups. They’re not failures but lessons that help you grow.

Tracking Goals

Let’s talk about keeping tabs on your progress.

Are you a tech whiz? Maybe an Excel spreadsheet will be your best friend.

More of a pen-and-paper person? A notepad or journal works wonders.

There are also tons of apps out there that can track your workouts, remind you to hydrate, and even cheer you on. Find what clicks for you and stick with it!

Summary: Whether it’s a high-tech app or an old-school journal, find your favorite way to track progress and make it part of your routine.

Final Thoughts

Having goals is important to give yourself a map of where you want to be. Being over-ambitious can set you up for failure, however, within failure there are lessons.

The only time you truly fail is when you didn’t learn anything in the process and you give up completely.

Keep working towards your goals and enjoy the journey that comes with it.

Incorporate Glute Exercises to Reduce Lower Back Pain

Posted on October 8, 2023 by Bashir Murtaza

In today’s world, lower back pain has emerged as a common grievance among people of all age groups. This can be caused by many things. It can be injury-related, posture or simply living a sedentary life.

Although there are multiple factors that can contribute to lower back pain, one often overlooked area of concern is the state of our glute muscles.

These powerhouse muscles, comprising the gluteus maximus, gluteus medius, and gluteus minimus, play a pivotal role in stabilizing and supporting our spine and pelvis.

As mentioned previously, plenty of times it’s due to sedentary lifestyles leading to weak, underactive glutes, sometimes also even too tight and tense. The correlation between the strength of our glute muscles and the health of our lower back is undeniable.

Before we jump into glute exercises to reduce lower back pain, let’s go over the anatomy to have an understanding of how the glutes can hurt the lower back.

Anatomy of the Glutes

There are 3 major muscles within the glutes.

Gluteus Maximus

This is the largest of the three gluteal muscles and is responsible for the shape of the buttocks. Its primary roles include hip extension, outward rotation, and abduction of the thigh.

Gluteus Medius

Positioned slightly above and to the side of the gluteus maximus, its main functions are to abduct the thigh and stabilize the pelvis during walking or running.

Gluteus Minimus

This is the smallest of the three, lying beneath the gluteus medius. It works in tandem with the medius to assist in thigh abduction and pelvic stabilization.

Image from: https://www.knee-pain-explained.com/gluteus-maximus

How Weak Glutes Affect the Lower Back

When the glutes are weak, other muscles in the lower back and hips often have to compensate for this lack of strength. This can lead to an overuse of these compensating muscles, resulting in strain and discomfort.

Specifically, weak glutes can destabilize the pelvis, forcing the muscles of the lower back to work harder to maintain an upright posture.

How Tight Glutes Glutes Affect the Lower Back

Tight gluteal muscles can pull on the sacrum (the base of the spine) and create an imbalance in the pelvis.

This can lead to a condition known as anterior pelvic tilt, where the pelvis rotates forward and downward. This tilt places excessive strain on the lumbar spine, leading to discomfort and increased susceptibility to injury.

Proper stretching and myofascial release can aid in relieving this tightness and restoring balance to the posterior chain.

Here is an example of what an Anterior Pelvic Tilt looks like:

Image from https://www.physiopoint.ie/post/what-is-anterior-pelvic-tilt

Exercises to Fix Weak Glutes

We’ve now covered how weak and tight glutes can specifically cause lower back pain. Let’s now go over exercises you can incorporate to help strengthen your glutes.

Hip Thrust

This exercise targets the Glute Maximus

Equipment:

Bench
Barbell (can also be done with Dumbbell or Kettlebell)

How to Perform:

Start by sitting on the ground with a bench behind you and a padded barbell over your hips.
Lean back against the bench so that your shoulder blades are near the top of it.
Plant your feet firmly on the ground, shoulder-width apart, and bend your knees.
Drive through your heels, lifting the barbell by extending your hips. Your body should form a straight line from shoulders to knees at the top of the movement.
Lower down with control and repeat.

Sets and Reps: 3-4 sets of 8-12 reps.

Video:

Lateral Band Walks

This exercise targets the Glute Medius

Equipment:

Resistance band

How to Perform:

Place a resistance band around your legs, just above your knees.
Stand with feet shoulder-width apart, creating tension in the band.
Lower into a slight squat position. This is your starting position.
Take a step to the right with your right foot, followed by the left foot, maintaining tension in the band.
Take a few steps in one direction and then switch, walking the opposite way.

Sets and Reps: 3-4 sets of 10-15 steps in each direction.

Video:

Clamshell Exercise

This exercise targets the Glute Medius

Equipment:

Resistance band

How to Perform:

Start by lying on your side with your legs stacked on top of each other and your knees bent at a 90-degree angle. Your feet should be in line with your glutes.
Keep your feet touching each other and use your gluteus medius to lift your top knee as high as possible without moving your pelvis or bottom leg. It will look like a clamshell opening.
Lower the knee back down with control, ensuring that you don’t simply let gravity do the work.
Keep your core engaged throughout the exercise to ensure you’re not rolling your hips back and forth.

Sets and Reps: 3-4 sets of 12-20 reps on each side.

Video:

Exercises to Fix Tight Glutes

If you want to check out an article dedicated to tight glutes, you can view that here.

Pigeon Pose

How to Perform:

Begin in a plank or push-up position.
Bring your right knee forward and place it behind your right wrist. Your right foot should be in front of your left wrist, angling it towards the left.
Slowly slide your left leg back, straightening the knee while lowering your hips towards the floor.
Ensure that your right heel is in front of your left hip.
Keep your hips square to the ground. If the right hip is not touching the ground, you can use a yoga block or folded towel under the hip for support.
Hold the position, feeling a deep stretch in the right glute. You can fold forward over your front leg to deepen the stretch.

Video:

Seated Figure-Four Stretch

How to Perform:

Sit on the floor with your legs extended straight in front of you.
Bend your right knee and place the ankle above your left knee.
Flex your right foot to protect the knee.
For a deeper stretch, gently press down on the right knee with your hand or lean forward from the hips.
Feel the stretch in the right glute and hold for 30 seconds to 1 minute, then switch sides.

Video:

Foam Rolling / Myofascial Release the Glutes

How to Perform:

Sit on a foam roller with your knees bent and feet flat on the ground.
Cross your right ankle over your left knee in a figure-four position.
Lean towards the right side, placing weight onto the foam roller.
Slowly roll back and forth, allowing the foam roller to massage and release tight spots in the right glute. Adjust your position to target different areas of the muscle.
Spend 1-2 minutes on each side.

Video:

Final Thoughts

A sedentary life can simply be causing your lower back pain due to inactive and underused muscles.

Performing the exercises mentioned above will make your glutes stronger and can help alleviate the tension in your lower back if this is the issue.

Although not all lower back issues are the same, in today’s society where we sit too much and are as inactive as we are, you will be surprised that inactive glutes cause so many issues.

Even for those who lift, exercises like Squats sometimes are just not enough.

Photos by: Mikhail Nilov

Solaray Vitamin D3 + K2 Review

Posted on October 4, 2023 by Bashir Murtaza

Disclaimer: I’m not a doctor and this is not medical advice. The information provided in this review is intended for informational and educational purposes only. Before starting any supplement, it is imperative to consult with your physician or other qualified health provider to ensure that it is safe and appropriate for your individual circumstances. Always seek the advice of a medical professional with any questions you may have regarding a potential supplement or its possible effects on your health.

Vitamins are a bit portion of any person who tries to be healthy. Plenty of people take multivitamins and just call it a day. Others look into things they’re more predisposed to be nutrient deficient in and supplement for that (this is my preferred way as well)

Among vitamins, Vitamin D has been one of the biggest ones in recent times due to the COVID.

This supplement though has Vitamin D3 and K2. This stands out not just for their individual benefits but, notably, for their combined potency. Solaray’s Vitamin D3 + K2 supplement captures this dynamic duo, promising numerous health benefits. In this review, we delve into what this product brings to the table, ensuring you have a comprehensive understanding before you decide to add it to your daily regimen.

Solaray Vitamin D3 + K2 Review

A fantastic Vitamin D3 supplement with much-needed k2. You can't go wrong with this tiny daily supplement to help bring up your D3 levels in an optimal way.

What is Solaray Vitamin D3 + K2?

Solaray’s formulation of Vitamin D3 + K2 is more than just a mere dietary supplement. It’s a robust combination designed specifically for those aiming to elevate their health game. These vitamins, individually significant, join forces in this product, promising enhanced health benefits, especially in domains like bone health and cardiovascular well-being.

Nutrition Facts (Rating: 5/5)

Each Solaray Vitamin D3 + K2 capsule is designed, to ensure that you receive an optimal daily dosage of both vitamins. The precision in formulation ensures that consumers obtain maximum benefits without any adverse effects. It also includes calcium and phosphorus as well which are important when consuming Vitamin D. Here are the nutrition facts:

Vitamin D-3	125 mcg – 5000IU
Calcium	110mg
Phosphorus	85mg
Vitamin K-2	50 mcg

Serving Size

The serving size for this product is 1 VegCap.

Pill Size (Rating: 5/5)

No one likes swallowing horse pills. Thankfully, Solaray’s Vitamin D3 + K2 capsules are crafted to keep user convenience at the forefront. Their petite size ensures easy consumption, making daily supplementation fuss-free. The pill is close to 2cm.

Effectiveness: Not Just Another Supplement (Rating: 5/5)

When I went to get blood work done last year, my Vitamin D levels were at 23 ng/mL. Which depending on who you ask is deficient (or very close to it). I personally found Vitamin D previously used to cause me headaches. However, combining it with Magnesium has helped with the headaches specifically. (This is regardless of brand)

Considering this, I wanted a lower dose of vitamin D that still provided an adequate amount to raise values. Considering this was 5000IU, I felt like it was perfect.

I’ve been taking this product for about 3-4 months, I checked my blood work again and my Vitamin D levels were at 66.2 ng/mL. Which is fantastic.

My doctor even told me she hadn’t seen someone with that high vitamin D levels. Most people are deficient. I truly enjoy this product because it is effective in raising your Vitamin D levels but also doesn’t have a crazy amount to cause side effects. The proper dosage of Vitamin K-2 as well, makes it a perfect product.

Let’s also go over some of the reasons why Vitamin D and K2 are important and why combining them is beneficial.

Vitamin D: The Sunshine Protagonist

Vitamin D is synthesized by our skin upon exposure to sunlight. Its myriad benefits are crucial for holistic health. However, you can also get it from various foods and supplements (like this)

Robust Bones and Teeth

Vitamin D is instrumental in aiding calcium absorption in the intestines, a process vital for healthy bones and teeth.

Support Immunity

This vitamin fortifies the immune system, enhancing its ability to ward off pathogens. (It’s noteworthy that this was a sought-after product during the COVID pandemic due to its immune-boosting properties.)

Elevation of Mood and Mental Fortitude

Emerging research highlights the correlation between Vitamin D levels and mental health, particularly in mood regulation and depression prevention.

Diabetes Management Supporter

Preliminary research suggests Vitamin D might have a role in insulin regulation, thus assisting in diabetes management.

Vitamin K2: The Unsung Hero

While it may often be overshadowed by its vitamin counterparts, Vitamin K2 is invaluable:

Bone Health Guardian

Vitamin K2 is vital for activating proteins involved in bone formation, harmonizing with Vitamin D’s role.

Heart’s Protector

K2 plays a preventive role, deterring calcium deposits in arteries, thereby safeguarding against cardiovascular diseases.

Blood Clotting Custodian

Essential for synthesizing certain proteins, Vitamin K2 is crucial for mediating blood clotting.

D3 + K2: The Perfect Harmony

When Vitamin D3 ensures robust calcium absorption, K2 ensures this calcium is directed correctly to bones and teeth. This harmonious interaction ensures a reduced risk of arterial calcification, emphasizing the synergy’s significance in overall health.

Price and Value Proposition (Rating: 4.5/5)

Priced at $28.99 for 120 capsules, Solaray strikes a balance between cost and quality. Considering the dual benefits, scientific formulation, and the sheer number of capsules, this product is a value-for-money proposition. Although there might be cheaper alternatives, the synergistic benefits of Vitamin D3 and K2 in this product merit its price.

Solaray Vitamin D3 + K2 Review Final Thoughts (Rating: 4.87/5)

Solaray Vitamin D3 + K2 is a testament to meticulous formulation, offering a blend of two potent vitamins. Vitamin K2 is often overlooked but is an extremely important vitamin to be taking when taking vitamin D3. Its comprehensive design ensures ease of intake, maximum absorption, and tangible health benefits. As a top-tier dietary supplement, it’s a formidable player in the market, deserving serious consideration for those keen on amplifying their health.

If you’re in need of taking Vitamin D3 (and K2) this is the supplement to get.

Where to Buy

You can buy this product on Amazon or their website.

All Amazon links are affiliate links.

The Importance of Sleep and How to Optimize It

Posted on October 1, 2023 by Bashir Murtaza

Disclaimer: I’m not a doctor. Everything on this site is for educational purposes only and does not substitute for professional medical advice. Please discuss this with your doctor before taking any supplements or taking any advice.

In an age where every second counts, sleep often takes a back seat. We’re pulled into late-night work marathons, lured by the glow of screens, and the thrill of night-outs with loved ones. It’s exhilarating, isn’t it? What if I told you that maximizing your potential was tied directly to optimizing your sleep? Delve with me into the power of rest, and discover the transformative effects it can have on your life. Let’s unveil the science of sleep, and learn how to harness it for unparalleled results and improve your emotional, mental, and physical health.

Why Sleep Is Important

Sleep is an absolute necessity in our lives. Besides being essential to our lives, getting enough sleep is important for many other aspects of your life that you may not have known.

How Sleep Improves Recovery

Sleep and recovery go hand in hand. If you’re an athlete, you may use many tools to help you recover. You can foam rollers, get massages, stretch a ton, take ice baths, and go into saunas. All of which are great. However, none of them triumph sleep.

When you sleep you go through different cycles and each cycle has a different function.

Sleep Cycles

Wake / Non-Rem Sleep 1
Light / Non-Rem Sleep 2
Deep Sleep / Non-Rem Sleep 3
REM Sleep (Rapid Eye Movement)

Wake / Non-Rem Sleep 1

This is the time you’re in bed but still awake. You’re getting ready to doze off.

Light / Non-Rem Sleep 2

This is when you’re really starting to fall asleep. Your muscles start to relax a bit more and your body is slowing down a bit. Your heart rate starts to decrease, your body temperature drops and your respiratory rate slows too.

Deep Sleep / Non-Rem Sleep 3

This is one of the most important cycles of sleep. Deep sleep is truly where some of the magic comes and the lack of can leave you feeling unrested and not having quality sleep.

During deep sleep, a hormone called HGH (human growth hormone) gets released into your body. HGH specifically comes from the pituitary gland. It’s important in adolescence to help you grow and it’s important as an athlete to help you build muscle. As you get older though, HGH tends to decline. Lack of HGH can also lead to other issues like lack of energy, cardiovascular issues, and mental health issues. It’s very important to keep your HGH levels adequate to keep these issues in check and to optimize your growth in general.

As well, during deep sleep blood flow increases to your muscles. You want more blood flow to your muscles and other areas of your body to help speed up recovery overall.

You should ideally be getting around 1-3 hours of deep sleep. Anything less than 1 hour (consistently) can cause you issues and can cause you to overall feel bad. Having 2-4 nights of less than 1 hour of deep sleep isn’t too bad, but your goal should be for 1+ hour(s).

REM Sleep (Rapid Eye Movement)

Now the famous REM sleep. So in REM sleep, things start to change up a bit. Now, your heart rate increases slightly and so does your respiratory rate. During REM sleep, you’re having vivid dreams as well. It helps with overall brain development and emotional processing.

Although all forms of sleep have their benefits, REM sleep is often mistaken as being the most beneficial (again it does have its benefits and is crucial). Deep sleep is one that doesn’t get as much attention yet has the most overall benefits.

Overall Benefits of Sleep

The best form of recovery – whether it be to recover from working out or recovering from a cold, is the ultimate source of recovery.
Helps increase muscle mass
Can increase testosterone and keep your hormones in check
Helps with brain health and working out emotions too

Factors that Detriment Your Sleep

We went over why sleep is important. I think it’s safe to say that if you’re not already, you should be getting an adequate amount of sleep.

So if you’re not getting enough sleep, what factors can have a negative impact on your sleep?

Alcohol

Alcohol has a major impact on your sleep. You may say to yourself, “hey, alcohol actually makes me sleep faster! Also I barely wake up when I drink”. That may be true and that’s true for a lot of people. However, the quality of your sleep is extremely hindered.

During the first half of the night after drinking your body actually tends to have a deeper level of deep sleep and a shorter amount of REM sleep. However, there is a rebound effect that usually occurs which then you get deeper REM sleep (as your body is trying to make up for lack thereof) and you will also have lighter sleep and will tend to usually wake up a lot more overall. Even though deep sleep may be deeper, usually you’re not getting the same amount.

Eating Too Close to Bedtime

When you eat food, especially carb-rich food, your body will start to break down which in turn raises your blood sugar levels and then releases insulin. During this process, if you’re trying to sleep it can start to mess with your circadian rhythm. Also, the food you eat can cause reflux which may wake you up as well.

Too Much Blue light

Blue light comes from devices such as your computer, phone, TV, or other digital screens.

Exposure to blue light affects your circadian rhythm as well and throws it out of whack. This can cause you to wake up more when you’re sleeping or you might find it harder to sleep in general.

I personally use Flux on my computer to help limit blue screen light from my computer. Most phones have an option to limit blue light as well.

Stress

Stress can also make it difficult for you to fall asleep and stay asleep. Limiting stress is always ideal. You can do this by obviously eliminating the stressful factors in your life or you can pick up other activities to help with stress like meditation, exercising, or picking up a new hobby.

How To Track Your Sleep

There are many ways to track your sleep. You can do this with wearable devices that usually come with a companion app to track your sleep.

I’ll go over the devices I use and other devices out there and then list some of the apps you can use to track your sleep in more detail.

Apple Watch

The Apple Watch is one of the best products to own if you already own an iPhone and are part of the Apple ecosystem.

Apple’s watch can track the following when you sleep:

Awake Time
REM
Core
Deep

For each of these categories, it will track how much time you have for each category.

Besides your actual sleep metrics, it will also track:

Respiratory rate
Heart Rate
Blood Oxygen

Overall, it’s a fantastic device that you can get plenty of benefits from. It’s my personal choice of a sleep tracker with the Apple Health app.

You can track your sleep via the Health app or other third-party apps.

Oura Ring

I want to first state, I never used the Oura ring. However, I’ve heard many other people I trust rave about it and wouldn’t mind recommending it to someone.

Overall, it seems to be a fairly accurate device that gives similar metrics as an Apple Watch.

How To Improve Your Sleep

The first thing you can do to improve your sleep is to limit all the factors that can potentially be affecting your sleep.

Let’s say you have limited as much as possible the factors though, how else can you improve sleep?

Improving your Circadian Rhythm

First, before we dive into improving the circadian rhythm, let’s talk about what it is.

Your circadian rhythm is your body’s 24-hour clock that regulates sleep/wake cycles.

I mentioned before how some blue light and eating too much before bed can affect your circadian rhythm. So let’s say you eliminated those 2, how else can you improve your circadian rhythm?

More Sunlight in the Morning

Sunlight in the morning ‘resets’ your body’s internal clock. Exposure to direct sunlight (meaning being outside and facing the sun but not looking at it directly) for 5-10 minutes can have an amazing effect on your body’s internal clock. It also helps hormonal production to help you fall asleep later in the day.

Limit Caffeine to Just the Morning

When you ingest caffeine, it blocks your adenosine receptor which causes you to not feel tired. The more you ingest, the more this receptor gets blocked and it continuously affects your circadian rhythm. If you do drink coffee, try to limit it to just the morning and not far into the afternoon/evening.

Go to Bed and Wake Up at the Same Time Everyday

Staying on a normal sleep schedule is important. If you’re consistently changing sleeping routines, it will have an effect on your circadian rhythm. You’ll find sticking with a normal sleep schedule will lead to overall better sleep.

Sleep in a Cool Room

Sleeping in a cool room has been proven to help you sleep. Your body naturally cools down to sleep. A cool room signals your body to sleep and helps your body cool down to sleep. Although, I would say sleep at whatever you are most comfortable with. An ideal temperature to sleep in should be around 60F – 68F (18.3C ) degrees

How you go about getting your room cool can vary. You can use an AC, a fan, or even a cooling mattress. Whatever the method may be, sleeping in a cool room will benefit you.

Remove All Light Sources

Lights in your bedroom can easily disturb your sleep. It can either keep you from sleeping in general or easily wake you up in the middle of the night.

Remove Stressors From Your Bedroom

I personally have a computer in my bedroom and it doesn’t bother me to have any work-related items in my bedroom. However, this isn’t the case for everyone. Making your bedroom just a place for sleep can be extremely beneficial for you. Try to separate all stressors or non-bedroom items into another room.

Supplements to Improve Sleep

Once you have all your life factors set to help improve your sleep, your next source is supplementation.

Supplements (I’ve found at least) to be one of the biggest factors in contributing to improved sleep even when following healthier sleeping habits.

Here is my supplementation list:

Magnesium Glycinate

Magnesium Glycinate has been the most impactful supplement that’s helped my sleep.

Anecdotally, it helps me fall asleep faster as well. I’ve had more vivid dreams and overall deeper sleep. I don’t wake up groggy or too tired either.

Magnesium glycinate gets its name because it’s combined with an amino acid called Glycine.

Glycine increases serotonin levels in your body which helps you sleep.

Also, taking extra magnesium is usually never a bad thing. It’s severely lacking in a SAD (Standard American Diet). Magnesium Glycinate is also well tolerated and doesn’t cause as many gastro-related issues as other forms of magnesium.

I personally take around 200mg ~1-2hrs before I go to sleep.

My preferred supplement is the one from Pure Encapsulations.

You can see my review here.

Glycine

If you read the above section, then you already know how glycine can improve sleep. Taking extra glycine will most likely not have any negative effect on you. I take the recommended dose that’s on the bottle.

My preferred supplement is the one from Pure Encapsulations.

L-Theanine

L-theanine is an amino acid that is found in tea leaves.

It has many benefits that can help with sleep such as reducing stress and enhancing relaxation. It does this by increasing alpha brain waves.

Relaxation is key for a good night’s sleep, and L-Theanine is great for that. It can also potentially help with some anxiety as well.

Here is my preferred supplement from Integrative Therapeutics

Chamomile / Apigenin

This supplement also helps prompt relaxation due to the binding of benzodiazepine sites on GABA receptors in the brain. Apigenin can also help reduce inflammation as well which can help with better sleep.

Final Thoughts

Sleep is an absolutely underrated source of recovery. It is the time you grow and heal physically and emotionally.

In our day in age, it’s very easy to get bad sleep. Whether it be due to our “always grind” lifestyle or always being surrounded by our phones and not having adequate circadian rhythm health.

Improving your sleep will improve your health, recovery, and longevity and will lead you to better results overall in life.

Photos by