One month into 2024, how are you going with your new year targets? It’s a strange thing for me, as every day is a new day, so why wait until a specific date or time to make changes.
That said, moving into 2024, my morning routine has changed a little, all in the name of building my personal calluses, and improving my resilience.
There are many ways to start the day, and lying in bed next to Sam, with the dogs by our side, always is appealing. However, after 8 hours of deep restorative sleep (for the dogs that is), come 5 am, their internal alarm goes off, and despite our best efforts to pretend to be asleep, Musky is a dab hand at wake-up-by-1000-kisses, it’s time to face the day.
Once the point of no return is reached, generally with the 2 dogs continually rooting us out of bed with their noses, teeth and paws, we are up and ready to face the new daily challenges. I mentioned last time of our morning ‘dopamine hill’ challenge, well we added to that at the beginning of 2024, by finishing part 1 of the daily challenge, by plunging in 3 degrees of water for 6 minutes.
After a walk up the hill, it’s an immense shock to jump into the ice bath, knowing for the first 30 - 45 seconds, all I want to do is get out! In fact, even before getting in, I want to get out! But, resilience comes from doing things that you don’t want to do in the moment, yet you know long term is beneficial.
So, long before 7am, both Sam and I are in that bath, focusing on our breathing, running self-help mantras. One of my favourite ways to begin this process is to channel my inner Ronnie Coleman, screaming “light weight baby” or “yeah buddy” as I step off, and step in. Then for the next minute, as the cold pierces my hands and feet, not to mention my reproductive devises (all 3 bits), I remember the mantra Will Burnett used to deal with the pain and discomfort he faced whilst breaking the World Record to run across Australia:
“I am not my mind, I am not my body”.
Listening to Ant Middleton’s Mind over Muscle audio book, he shares a similar view, in that by training the mind, the body follows. Once the body-mind is settled, it’s then a 5 minute pleasure, to focus on the breath and feel the discomfort float away. Yes it’s bloody cold, but somehow, it’s bliss. The sadness comes when the 6 minute alarm sounds, as once in, I am sure I could stay longer. However, sometimes curbing that ego is important, as I want my body to be maximally healthy, not overly stressed by seeing just how long I can last.
So after less than a month, I find myself looking forward to the discomfort, enjoying the fact that I know my health is improving with every second I am immersed. Knowing at the end of the 6 minutes (which I believe is the optimum) it’s time to thank myself for sticking with it, and then enjoying all the benefits of the cold plunge.
Shouting “yeah buddy” as I exit, I am sure the dogs think I am crazy! And truth be told I am – crazy to explore everything I can that will make me the best version of myself.
I am no cold water therapy expert, but the change in my mindset by this one act, for this short time frame, has been immense. To know, in some small way, that I can control my thoughts, I can direct my mind, and I can endure, helps me practice, so that if anything does come into my life which I hadn’t expected, I know, I have the skills to deal with it.
As with everything we do, it’s most important you find what works for you, as no one knows you like you know yourself. Do your research, test for yourself, and measure the personal outcomes.
After a month, my body is less sore, more recovered, and dopamine hill doesn’t worry me as much as it did.
We would love to hear what your 2024 changes, and daily challenges to self are, so drop us a line, as we grow as a community together.
Cheers,
Shaun, Co-Founder
]]>Life, like archery, is about opposing forces. It's all pushing and pulling (bow & arrow) until you find balance. And if you're not paying attention, you will miss the moment.
Life, like archery, is about discipline and tactical patience. Not only are there steps, stages, and strategies, but you also can't rush, them. One must patiently create patience.
Life, like archery, is about embracing tension, then letting go.
Life, like archery, is about focus, balance, and keeping your eye on the target. And sometimes you (think) you have it figured, and your shot sucks.
And when you put in the work and find balance, you find precision and accuracy, which makes you happy, a lot like life.
In the 37 years since incorporating BTS, I’ve never been busier or happier. I’m still trying to figure it out by showing up and taking ‘shots’ with a target in mind.
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This short month has been a busy one for the STAIT team, getting new products ready before the enforced Christmas break, dealing with delays in the postal system, last minute orders, and and and.
Add to that, yet another flood in our area, the clean up and regrouping, you can imagine our stress levels have been higher than usual.
So what to do to mitigate this?
Acute stress is ok so long as it remains acute and short term. When that turns into long term chronic stress, its deadly. The body literally breaks itself down, and many many life threatening diseases can arise. Even if that doesn’t happen instantly, chronic stress massively affects our sex hormones, brings the body to survival mode, fat storage mode and generally inefficient functioning. The “stress belly” is a real issue, creating a very steep vicious circle of destruction.
Well, Samantha and I are fortunate to know a gentleman called Will Burnett, and he is a huge inspiration to us in so many ways.
You see, Will was told he wouldn’t walk after the age of 35. For a very fit and active member of the Australian Defence Force, this could easily have been an end of life story for him. Losing his job, his health and his identity, all could have led Will to feel sorry for himself, and wallow in his own pity.
Instead, of pity for himself, he decided to take action, take the matter into his own hands, and set about researching the body mind connection, some very advanced health and healing techniques, and creating a plan to change the situation he faced.
Then, as you do, Will set about planning to run across Australia, in a world record time to demonstrate to himself, the power of his newly lived wisdom!
Best of all, he documented the whole process, to be able to inspire others, and show them, how to be able to incorporate these life changes into their daily life, reducing any stresses, and leading the body towards a positive homeostasis.
Sam & I watched the film, Unbreakable Will, many times. Each time, learning something new, bringing in the inspiration to lean into whatever we face, and see it as an opportunity to grow, to test ourselves, and to become better versions of us. Not that we are planning to run across Australia ourselves, or row across the Atlantic like our inspiring Marduk Challenge team from Head Up Charity are currently doing, but It is helping us gain perspective of our own story, as well as highlighting techniques to integrate in daily life to reduce the existence of chronic stress.
One key point we took away from this all was when Will is in the midst of the run, body somewhat broken, extremely tired and sore, hallucinating, only to come with:
“I am not my mind, I am not my body!”
That mantra helped Will step outside of the pain and discomfort, outside of his thoughts of being unable to continue, into the belief that everything is possible, with the right approach to health, mentally, physically, and spiritually.
Sam & I are fortunate enough to be able to spend time with Will, and it’s with huge gratitude to him, that we start 2024.
It would be easy to look at all that is wrong in life, and all the reasons why things aren’t possible to do. That’s not to take away from the daily struggles that we all face.
However, as Will has clearly demonstrated, if you have the right mindset, and you lean into those challenges, it’s the callouses that create the growth.
Many today shy away from the tough choices. Many avoid conflict, and it's human nature to try and find the easy way to do things.
But, unless you face the hardships, and show yourself just how capable you actually are, that muscle of resilience won’t ever grow. And when you really do need that strength, it will be more difficult to access.
So as we enter 2024, Sam & I are practicing our daily resilience as best we can. And with the support of legends such as Will (and everyone on the STAIT team), we practice our gratitude for life, and work our resilience muscle as best we can.
We highly recommend you watch the movie, and please do let us know what you think, what you took from it, and what you do in your daily life, to work your resilience muscle.
Cheers,
Shaun, Co-Founder
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Special Forces soldiers are the epitome of physical and mental excellence, and a significant part of their success lies in optimal nutrition. Here's why:
Special Forces operations demand sustained, high-level energy. Proper nutrition ensures soldiers have the stamina to endure long missions without faltering.
Nutrition directly impacts cognitive function. Special Forces soldiers rely on mental acuity to make split-second decisions in high-pressure situations.
From intense training to navigating challenging terrains, Special Forces soldiers need bodies that can endure and recover swiftly. Nutrition plays a key role in physical resilience.
At MyNextOp we want to only work with the best in the business, and when it comes to supplementing your nutrition, there is no better than STAIT.
At MyNextOp, we understand that achieving peak performance requires more than just a well-balanced diet. STAIT supplements are specially crafted to complement your nutritional needs and support your warrior journey.
STAIT supplements are meticulously formulated to meet the precise nutritional demands of individuals pushing their limits.
STAIT prioritizes quality, ensuring that every supplement from STAIT is made with premium ingredients to enhance your physical and mental performance.
Whether it's recovery after intense training or boosting cognitive function, STAIT supplements are designed to provide targeted support aligned with the demands of your warrior journey.
By incorporating STAIT supplements into your nutrition plan, you're giving your body the extra edge it needs to excel, recover, and thrive on your warrior path.
What do you do every day, that you dislike (hate) doing? Yet you do it because you know that by doing so, by leaning into it, you create a callus. A callus that makes you stronger. Not just strong in the body, but more importantly, strong in the mind.
As our STAIT team members attest to:
One more step, lean into the grind, and know, the mind always fails before the body.
This is so evident when we watch the MyNextOp team put people through a taster of Special Forces selection, or when we attended the Veteran Games in October, seeing the guys lean into the whole slog, with smiles and shouts of “we love this sh*t”.
Listening to various audio books whilst travelling, the latest being Can’t Hurt Me by David Goggins, what is clear is that by making ourselves do things we dislike, we condition the mind to become stronger. We create an inner resilience, that allows us to face and defeat all of the challenges of life, no matter what.
For us, we have our own little 'drill Sargents', Musky and Ebony, our 18 month old Belgian Malinois puppies, who, come rain or shine, dark or light, martial us out of bed for their morning walks around 5.30am.
Failure to react with anything other than shoes on, leads to a loving beasting by our relentless leaders, aka puppy nibbles, paws in the face, and barking, until we jump out of bed and life starts.
A quick whizz through the property and we reach Dopamine Hill. This brings us to one of the ways we lean into the day. We nicknamed it Dopamine Hill after we listened to an Andrew Huberman podcast, where he recommends doing something tough 1st thing, to earn the dopamine hit. So we welcome in the day, and proceed to follow our two furry leaders up the steep incline, until we reach the top.
Not to mislead you, this hill is no K2 or Mount Everest, but to us, before 6am it feels that way, and we certainly spend some time thinking of ways to avoid this slog before coffee.
Yet, the pleasure of reaching the top, welcoming in the sunlight, seeing the joy on our dogs' faces, makes the calluses all the more worthwhile.
What is it you do on a daily basis that creates the friction and calluses for your own growth?
We would love to hear about them.
When your body is under stress, your “fight-or-flight” stress response kicks in and ensures you are ready to react to the threat. In today’s hyper-competitive world, this stress response can be triggered by anything from job uncertainty to family conflict and even a hectic weekend away from the office. Stress can wreak havoc on your mood, energy levels and physical well-being, but there’s good news: your body has another type of stress response system that can help you relax and recover.
The parasympathetic nervous system is often called “rest-and-digest” because it tends to turn off or down-regulate the “fight-or-flight” stress response once a threat has passed. This article explores the parasympathetic nervous system and how it affects your body’s stress response. We also share some key habits that enable your parasympathetic response to function at its best.
The parasympathetic nervous system is the branch of the autonomic nervous system responsible for regulating emotional and physical functions. Things your body does automatically, such as your heartbeat, blood pressure, digestion and exercise. This “rest-and-digest” network kicks in whenever you’re at rest or have stopped moving and is commonly associated with a sense of calm. The parasympathetic nervous system also has a central role in helping you recover from stress by re-wiring your brain to reset and relax. This means you’ll be less likely to overreact to future stressors and less likely to suffer from stress-related health issues such as inflammation, digestion problems and insomnia.
Your “fight-or-flight” stress response goes into hyper-alert mode as soon as you feel stressed. It causes your heart rate and blood pressure to increase, your muscles to tense and your brain to focus on the threat as a means of self-preservation. Unfortunately, this automatic response is also responsible for a whole host of unwanted symptoms once it’s done its job. This post-stress rebound effect can leave you feeling over-tired, over-emotional and lethargic, with digestion problems, high blood pressure and inflammation. In this sense, it’s no surprise that many people find that stress negatively impacts their physical and emotional health.
The parasympathetic nervous system functions as the “relaxation” response. The main advantage of the “rest-and-digest” response is that it helps you re-focus your energy and attention after a stressful encounter. This is particularly useful if you feel over-stressed or overwhelmed by daily demands. When the parasympathetic nervous system kicks in, you’re likely to feel calmer, less tense and more focused. You’ll find it easier to pick up where you left off once the adrenaline rush has passed, making this a great strategy for clearing your head and recharging your battery. The parasympathetic nervous system also helps you re-pattern your brain and body during recovery.
There are many ways to improve your parasympathetic nervous system, so we will start with self-awareness.
The key to cultivating a healthy parasympathetic response is identifying stress triggers and creating strategies to accommodate the upside and downside of the response. This means you need to be aware of when your “fight-or-flight” response is on overdrive.
Spotting the physical signs of stress:
Spotting the signs of mental and emotional stress:
Spend some time thinking about what external factors might contribute to feeling stressed:
It’s not always easy but taking the time to identify and then reduce or remove the external factors that contribute to stress allows you to sync your internal rhythms better, enabling the parasympathetic response to function at its best.
5-second habit: Whilst at your desk, close your eyes and count to 5 whilst taking a deep breath.
5-minute habit: Take a walk to stretch your legs and rehydrate.
30-minute habit: Take a lunch break away from your desk!
Daily habit: Don’t burn the candle at both ends. If you’ve had a particularly tiring or challenging day, do something in the evening to help you switch off and relax.
Annual habit: Take your annual holiday allowance seriously. Plan your downtime throughout the year and ensure you take your full allocation. Set some boundaries: no work phones allowed!
The truth is that while your body will always respond to stress, you can help it respond more positively. Identifying your stress triggers and cultivating quick and easy stress-reduction habits can help your body sync its rhythms. Enabling the parasympathetic response to function at its best.
Since 2013 Resilence Development Co. has helped thousands of people and organisations from around the world decrease anxiety & stress in the workplace, with significant results in improving performance, culture, positive mental health and wellbeing.
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The only certainty in life is the uncertainty of life.
Just when you think you have it all sorted and cleared away, the universe always has a surprise for you.
Many great leaders achieve their greatness not by what they planned for, but by the way they dealt with the unplanned and unexpected.
]]>The only certainty in life is the uncertainty of life.
Just when you think you have it all sorted and cleared away, the universe always has a surprise for you.
Many great leaders achieve their greatness not by what they planned for, but by the way they dealt with the unplanned and unexpected.
For Sam and I, it’s been a journey to say the least, in the last 3 years. To decide in the midst of a global change, to change a brand that was growing well, is one thing. To see our revenues decrease to 20% of what they were another. To undergo major spinal surgery rather than face a life of pain, and then to decide it’s time to move from our 'home for life' where we established food forests, and planted thousands of trees, during recovery. Add into this mix, bringing home two Belgian Malinois puppies.
Well that’s life – and it’s not so much about the challenges of life, as we all have them, it’s about the resilience to face those challenges, and what you take from them.
So here we are – working hard to recreate and establish STAIT, so that everyone who seeks out a product that supports stress optimisation can find it.
Having moved half way up a mountain, in the midst of five national parks, 20+km from the nearest small town, just before the flood of floods. No idea on how to drive a tractor, work a chainsaw, move a fallen tree, pretty much no idea about extreme country living.
Yet, when the flood came, we managed.
When the hill slipped, we cleared it.
When the drive was blocked by trees, we moved them, in fact we produced enough firewood for 5+ years.
For us, it's about learning to lean into the challenges. It’s about knowing our life is in our hands, and it’s what we do with what we have which is important, rather than worrying about what we don’t have, or looking for some quick fix to our daily issues.
What life has shown us so far is as coach Tony Blauer so elegantly stated:
The storm is inevitable.Trust that you will be stronger, smarter, and more experienced once it passes. Pressure creates diamonds - adaptation improves resilience. To self-actualize we need obstacles!
So here at STAIT HQ, we look to share the storms with you, we look to share how we deal with them, would love to hear how you deal with them too, our target being to inspire in us all, that resilience to not only survive the storm, but to thrive in that storm.
Each month, we will share our stories with you, and would love to hear your stories too, as together we grow.
Mike is no exception, who has seen some amazing results since using STAIT:
"STAIT is fully kicking in now, and I am so happy to be back on the trusted stuff.
"Gym sessions are through the roof and I'm not looking too shabby for a 56 year-old bloke, thanks to STAIT, solid training, eating clean, and limiting alcohol intake.
"Work is going well and in 2 weeks I will be back to Thailand for R&R after 80 consecutive days here onsite.
"Long swings but utilise them to hammer my fitness and STAIT always plays an integral role in that. Always has, always will."
Our supplement with a unique blend of 10 clinically-proven ingredients gives you exactly what you need to be that best version of yourself.
No filers. No unnecessary additives. No BS.
Why not see for yourself?
]]>Things might not necessarily be high-level stressors on their own, but together, they can add up to a lot of stress, if it's not dealt with.
Let's say on a scale of one to 10, your relationship is a little bit rocky and it's causing you a three out of 10 stress. And then you've got some financial issues where maybe your company's being bought out or something like that, and that's causing you a five out of 10 stress. Maybe the kids are playing up at school or you're home-schooling them or whatever. They're being little shits. That's causing you a two out of 10 stress. And then you've got a mortgage and dah, dah, dah ... all these things add up, even though they're not massive stressors on their own.
Now, if your partner's just died or you found out your partner's having an affair or something like that ... those are going to be obviously massive level stressors. Right? So those might be like a nine or a 10 out of 10. But these low level stresses, they add up, man.
The more those things add up and they're not dealt with, the more you swing into a sympathetic state, which is our fight or flight response. And when you push too far into a sympathetic state for too long, then this is where your body will try to make you sick or injured or rundown or something similar, because it needs to swing back into a parasympathetic state, which is our rest and digest, recovery state of being. This is literally homeostasis, and your organism is constantly looking for that balance.
I see this all the time coaching at Tiger Muay Thai, where people go from their home environment where they've got all these low level stressors, and they come to Tiger and they're like,
"Right, I'm going to train, because it's expensive, and because training's good for me, so more must mean better."
And yes, training is good for you. Okay. Within reason. But it's also dependent. It's dose dependent. Training is also a stress. We drive the sympathetic nervous system. We provide stimulus. Then what should happen is that we come back into a parasympathetic, rest and digest state. The body goes right. I only just dealt with that stress, or I didn't deal with that stress very well. Now when I eat food, I'm going to, break that down, digest, absorb, assimilate, and start pushing those raw materials to those systems that I've just put under stress so that I can deal with that stress better next time.
Right. This is stimulus, recovery, adaptation.
That's the important thing to remember: You drive the sympathetic nervous system, and put your body under stress. Then you allow your body to come back the other way. Drive the parasympathetic state of rest and digest, tell the brain that you're no longer in danger, and provide the raw materials, in the right amounts, at the right time, in the right ratios, to then allow your body to start repairing and up-regulating those systems that you've just caused damage to.
So as I mentioned earlier, I see this happen all the time when people go from this constant low level stress at home, and they come to Tiger to train. And they're training four or five times a day.
"Dude, you're literally just replacing one stress with another stress."
Physiologically speaking, your body does not understand the difference between a real threat and a perceived threat. Evolutionary speaking again, the sympathetic nervous system is essential for short term survival. You're walking along and a fucking lion comes out of the jungle, right. You get this physiological cascade occur: Pupils dilate so you can see better. Muscle tone increases, blood flow increases, respiratory rate, heart rate etc, etc. Okay. Fight or flight, boom.
You bail out and you get to a safe place.
Now everything's jacked up right now. Now when your brain goes, all right, you're in a safe space, let's go back the other way. Okay. You only just out-ran that lion, we need to make you bigger, stronger, faster etc. so you can deal with that better next time we encounter that situation. Next time food comes in, let's start, reinforcing these systems that helped me in these circumstances, that are going to allow me to deal with that stress better next time.
Right, so that's an evolutionary response. It's absolutely essential for short-term survival. But the rest and digest, parasympathetic state is fucking critical for long-term survival. The problem is that in this day and age that we live in, we've got perceived threats everywhere. You wake up in the morning, you've slept through your alarm, you get an email from some arsehole that doesn't like what you've done with a project. Then you catch every red light on the way to work, and get stuck behind someone going slow in the fast lane. Blah, blah, blah, blah, blah. You know, so we've got all these low level stressors that add up over time.
Acute stress ...Lion in the jungle.
Chronic stress ... life.
There's a difference. Acute stress - essential for survival. Chronic stress is just low level acute stress that has built up over time because it hasn't been dealt with adequately. So this is where it comes to, you know, balancing everything out. Sorry dude, I did go off on tangent then.
No, no, no. It's cool, man. It is funny how, like you said, it is because you deal with such a broad spectrum of people. It's really interesting to hear your philosophies on actually what you're considering, because a lot of people would associate you as a Strength and Conditioning coach, everyone thinks smash, grab, hammer, hammer, hammer, hammer. Whereas this has so much variability on the shit that you need to be getting done in the parasympathetic side of things, your life, rather than just pushing harder, training harder.
But the bigger picture of it is this: What are your protocols to get away from being in a heightened state all the time?
So I deal with two young BJJ fighters, but at 20 years old, they don't have jobs and they can train twice a day. They act and live like an athlete, but they've also got the extra boost of being young, high testosterone, eat whatever they want. But then the normal dude, who's 40, who competes in masters BJJ, and is a CEO of a big company hitting long hours at work and also has a family he has to spend time with ... he's got so much more shit to get right before he worries about his training.
I love how you put this.
If we didn’t fear fear, how would we live?
It’s (sometimes) easier to focus on fear because fear is now whereas the goal is the future.
Does that make sense?
We get a fear spike now because we are visualising a future ‘negative’ event.
And by focusing on fear we debilitate ourselves now.
I’ve used the acronym F.E.A.R (False Expectations Appearing Real) for a few decades.
This cartoon meme perfectly depicts it.
Your movement, actions, mindset, and attitude should be infused with passion and intent.
This way, if there is a setback, a failure, or defeat it will come as a complete surprise, because you were fully committed to the strategy and goal!
If it goes as planned, you win.
If it doesn’t, you learn.
You win with either outcome.
And you won’t have wasted time worrying about the negative, you will be more experienced and resilient.
The mind navigates the body.
“Defeat should always come as a surprise."
Remember my acronym #fuckfear:
Face it
Understand it
Control it
Know it
One of the main questions we get asked is about STAIT vs Testosterone Replacement Therapy (TRT), with people wondering if it’s the same thing, which is better and so on.
The simple answer is that STAIT is not TRT, and which one is more suitable is dependent on many different factors.
First and foremost, this is not to be taken as medical advice, as we are not doctors. Secondly, it’s always best to have your blood hormone levels checked by an expert, and thirdly, it’s always best to do your own research, and find out what resonates best with you and your situation.
TRT is a process where exogenous (external) testosterone is added to the body, to “replace” testosterone that the body isn’t producing any longer.
As the body is not producing enough of its own hormone, then this replacement needs to be administered on a regular basis, and once it stops being administered, the symptoms of low testosterone reoccur.
In addition to this, the body also has hormonal feedback loops, which it uses under normal circumstances to optimize the hormones within the bloodstream. Any external testosterone will most likely generate a signal in the body not to produce any more of it’s own hormone, so once you start TRT, it’s a lifelong commitment.
Dr Pallais, an endocrinologist and assistant professor at Harvard Medical School says:
“TRT is a bit of a testosterone trap!. Men get started on testosterone replacement and they feel better, but then it's hard to come off of it. On treatment, the body stops making testosterone. Men can often feel a big difference when they stop therapy because their body's testosterone production has not yet recovered."
This wouldn't matter so much if we were sure that long-term hormone therapy is safe, but some experts worry that low-T therapy is exposing men to small risks that could add up to harm over time.
TRT isn’t a decision to be taken lightly, and is not without serious considerations before jumping in.
As Dr Pallais, says:
“because of the aggressive marketing, men have been flooded with information about the potential benefits of TRT, but not the potential risks and costs. Men should be much more mindful of the possible long term complications.”
The side effects – most of which derive from the body recognizing the “external” hormone, and not being able to deal with it completely – increase the longer the therapy is administered. So given it’s a life time commitment, it’s not a magic fix-all pill.
As the Doctor says, TRT is not a fountain of youth!
Some of the listed side effects include:
Sounds like a whole bunch of fun!
The body is a complex machine, and trying to play god with hormones is like playing Russian roulette with a fully loaded AK47. To get the hormone balance right, to ensure that any “converted” excess testosterone is processed in the liver, and excreted down the least worse case pathway, via the gut rather than being reabsorbed, are all things people tend to forget.
Indeed, it may take months to get the hormone balance right, and this may most likely also involve the use of anti-aromatase and estrogen blockers, to prevent some of the above listed side effects.
From our point of view, the worst part about this is the aggressive marketing around it being an easy quick fix, a magic pill for eternal youth. Taking advantage of men’s worst fear, implying we do not have enough male hormone to be able to be a man!
To be clear, TRT is not quick, and it’s not a fix. It’s at best a work around, without actually looking at the holistic situation of that person’s life. What needs to happen is for a full review to be taken of a person’s life, to see if Low T is actually the issue, or if it’s some other factor that isn’t being picked up.
Like what?
TRT looks at one side of the issue – Testosterone levels. It doesn’t look at Free Testosterone level utilization, and most importantly, the levels of cortisol and stress hormone in the body, nor the availability of hormone receptor sites.
Working backwards from the issue, its important that every aspect is looked at, and optimized. To find the solution, we need to work the problem, not just try and fix it partially.
If hormone receptor sites are blocked by xeno-estrogens (found in our food, water and food sources) or phthalates (found in plastics, foods, clothes, personal care products) then it doesn’t matter how much testosterone you put into the body, it won’t be utilized effectively, and the Hypathalmic Pituitary Gonad feedback link will activate, and the body will convert that “excess” testosterone to estrogen, for elimination. That is one factor in most of the side effects.
Think about it – a lifestyle “rich” in endocrine disrupting hormones, and then adding in external testosterone that cannot be used is a recipe for serious side effects, hence why most people on TRT need anti aromatase drugs, and estrogen blockers to minimize the downsides. There’s no free lunch. No magic pill.
As well as this, stress hormone also competes with testosterone in the blood stream, and fight / flight always trumps fornication. So in daily life, with people suffering from the chronic stress of paying bills, family, work, and the like, their stress hormones are likely to be out of whack, and limiting the ability of the sex hormone testosterone to work as it should do.
Again, no amount of TRT will compete successfully against excess cortisol, so all that testosterone floating around in the blood stream will trigger the negative feedback loop, and be converted and processed out of the body, or serious side effects will occur.
That’s why making the decision to jump on TRT just because your mates do it, is not the wisest choice. Nor is reading the marketing blurb. It needs to be right for you, and that requires a detailed assessment of what the actual issue is, not just the perceived one. And, as we do at STAIT, what can that person do to optimize their own hormonal system, to make use of the hormones produced, as well as stimulating the optimal level of that hormone naturally.
Final point – it’s not cost free! The average cost of TRT annually ranges between $2000 - $2600, and whilst medical insurance may cover some of this, there is no such thing as a free lunch. This is even before the risk of any more serious side effects arising, especially with long term use.
You will end up paying for it in one way or another. And because it’s for the rest of your life, is that something to be acted upon quickly?
STAIT works from the root cause of the issue, rather than trying to “fix” a symptom.
Stress is the main testosterone killer, in that as mentioned above, if cortisol (stress hormone) is out of balance, it will compete (and win) with testosterone for the hormone receptor sites.
No amount of testosterone will work, if it cannot bind to a site and activate. STAIT looks to balance out and strengthen the adrenal function, so that cortisol levels are optimized. Not too high, and also not too low.
Secondly, STAIT Superfood contains plant extracts that optimize stress hormones, and also strengthen the body to deal with stress. These plant extracts also act as estrogen binders, so that any excess estrogen is caught and escorted out of the body. With STAIT Superfood the liver function is supported, as is gut health, so that any converted “excess” testosterone is effectively eliminated, rater than being converted and reabsorbed, which isn’t good for the overall hormone profile.
Finally, the plant extracts in STAIT allow the body to do what it does best, rather than trying to force it to do what it cannot accept.
Testosterone levels will be optimized, to the body’s own level.
We all have unique testosterone levels, so the body will produce up to that level without triggering issues. There’s no activation of the HPG feedback loop, no conversion to estrogen, and no shutting down of the body’s own hormonal system. In fact, STAIT energizes the body to do what it does best, and in many cases, people have reported that after a few months of STAIT, their body has changed noticeably, feeling more like when they were 18.
The key difference between STAIT and TRT is that there are no side effects with STAIT, due to the body doing what it knows how to do, rather than having some external procedure enforced upon it. The herbs in STAIT haven been used safely and effectively in Traditional Chinese Medicine and Ayurveda for thousands of years. Long term use of STAIT only improves the body – I can testify to that, as can many of our long term community members.
TRT is a bit like putting 110 octane fuel into a 1967 mustang without upgrading the rest of the car. Unless the engine, tyres, suspension and brakes have all been brought up to condition, the fuel is likely to do more harm than good.
STAIT prepares the body to do what it has evolved over millennia to do, by optimizing all hormones, ensuring receptor sites are available, and then and only then, providing the body what it needs to produce and use it’s own Testosterone.
Whilst its not a magic pill, the herbs used are the exact herbs used in the Human Clinical trials, in their exact dose. Reason being – it has to work. Nothing “extra” is added to pad out the capsule, yet it contains all you need to optimize the body.
Think about it – it’s taken you years to be at the point in life you are at now, so any changes to amend that will also take time. TRT can take months, and even then, it requires close monitoring, adjusting and tweaking. It also has that nagging feeling of “what is it doing long term to my body?”
The recommendation with STAIT is that it should be taken for at least 8 weeks before assessing, because that’s the duration the herbs underwent in the Human Clinical Trials. Of course, the longer you optimize your body, the better the results. It’s not a quick fix, more a long term healthy solution to life’s challenges. Ask yourself, is a long term investment in your health worth $4 per day?
As ever, it's your body and your choice. your choices will create your reality.
I disagree.
The storm is the storm. You are not the storm.
I get the intended meaning, but the words are relevant.
Again, the storm is the storm.
The metaphor is that the storm represents chaos, danger, fear, and so on.
I get it.
We will all face multiple storms in our lives. We need to weather them. Learn from them and remember their lessons.
We must do our best to remember all this while going through it so we can experience the journey with as much grace and dignity as possible.
I came across this meme - its elegance resonated with me and explains this idea better than I can write it.
Trust that you will be stronger, smarter, and more experienced once it passes.
Pressure creates diamonds - adaptation improves resilience.
To self-actualize we need obstacles!
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Do you do the work required for you to be at your best?
One word … CONSISTENCY!
]]>One word … CONSISTENCY!
Consistency has served me well my entire life. From leaving home at 14 and moving into the workforce, to receiving a scholarship to play rugby in Sydney. From becoming a sniper in the Australian Army, to training multiple World Champions.
I was never the most naturally talented or skilled athlete...but I put the work in on the training paddock, and in the gym. This built a solid foundation for me to handle the rigours of becoming a soldier, where I spent 6 years serving my country, and deploying multiple times to Iraq, Timor-Leste, and Afghanistan.
This was the foundation my coaching career has been built upon. From 5 years running my own business and working with everyday people, to transitioning to strength and conditioning and focusing on professional fighters and athletes at the highest level, one thing has remained constant for those who always got the results they desired…
Over 10 years in the industry has pointed time and again to the magic of just SHOWING UP!
In this episode of the Live Train Perform podcast, I speak with Simon Moloney, who was awarded a Conspicuous Gallantry Cross by Her Majesty The Queen, for actions under fire in Afghanistan in July 2013
The molecular patters of infection, damage or danger to our bodies, act like barcodes to alert our immune system that something is up. It responds with inflammation, one of the fundamental ways by which we defend and repair ourselves. Inflammation is driven by our white blood cells and their communication molecules, the cytokines. It’s a form of oxidative stress and our best defence against infection, but one that unfortunately inflicts unintended collateral damage to our tissues as part & parcel of doing its job. Which is why by design, it is only ever meant to be an acute, short term assault, and a proxy to a pro-resolving return to the status quo. When triggered incongruously or inappropriately regulated, unruly 'silent' inflammation becomes quietly problematic, no longer acute, it sits below the threshold of perception, a core feature of an underlying immune dys-regulation.
We see this 'silent' inflammation unleashed in many circumstances and is now considered a catalyst for an increasing number of non-infectious, chronic degenerative diseases (autoimmunity, allergy, metabolic disease, neurodegenerative disease, even some cancers).
Some which are very much unavoidable such as:
Clinically, these are termed ‘sickness behaviours’ categorised as lack of energy, social withdrawal, fatigue, numbness, reduced appetite, muscle & joint aches, and often dismissed as uncomfortable, but banal, components of being unwell.
‘Sickness behaviours’ are the result of neuroendocrine changes in response to our inflammatory communication molecules, the cytokines. This is all an evolutionarily conserved immune strategy to help us efficiently fight infection, forcing us to rest and temporarily withdraw from social obligations, minimising infectious spread and hastening recovery. So how does our immune system trigger these powerful behavioural changes?
Contrary to what was long believed about the blood-brain barrier, our immunological chemical messengers, the cytokines can actually cross from the bloodstream into the brain, where they convey signals to neurons instructing an adaptation in behaviours to enhance recovery. Based on the scientific evidence, sickness behaviour appears to be the outward expression of a reversible episode of acute inflammation, an adaptive psychological response to biological changes. Mediated by immune system communication molecules called cytokines!
We know unruly low-grade chronic inflammation is a driver of age-related disease including heart disease, and type 2 diabetes but also possibly depression. While public awareness of mental illness is growing, the conversation has started, and the stigma is (hopefully) fading, we may not question it as a valid health concern as we once did, but frustratingly we still don’t know how best to treat it.
Depression is one of the most common mental health disorders in the world with the WHO estimating that over 350 million individuals of all ages suffer with major depressive disorders and a third or all people with depression fail to respond to conventional therapies. There are substantial close similarities between symptoms of sickness behaviour when you have an infection & clinical signs of depression which have left scientists asking the question –
Is depression an inflammatory disorder?
Evidence supporting this possibility is emerging from both clinical research and experimental studies on depressive disorders. Overall, data (including 3 large meta-analysis) consistently report that people with major depressive disorders have significantly increased levels of inflammatory communication cytokines in their blood.
We still don’t know if inflammation is necessary or sufficient to produce the symptoms currently used to define depression, nor if inflammation contributes to the majority or subset of major depressive disorders. Despite this, inflammation is an incredibly useful lens through which to inform better treatment and prevention strategies and well as providing a measurable way of monitoring progression of depressive disease. Particularly since controlling inflammation shows promise as being both important for longevity and health in general.
There are now clinical trials looking at anti-inflammatory omega 3 and phytonutrient rich dietary interventions, vitamin D supplementation, use of immune regulating probiotics and mind-body techniques. These are all known to reduce silent inflammation and now show promise for treatment of depression. I predict that the ultimate cure for depression will not just be a magic pill, pharmaceutical or otherwise but will be a multi-pronged intervention with a focus on influencing the levels of chronic inflammation. This might include programmes targeted at maintaining a healthy weight, avoiding a sedentary lifestyle, good quality sleep and reducing social stress while ensuring all the dietary and nutritional requirements are met for reducing inflammation.
Check out "Straight Talk Mind and Muscle" podcast, where STAIT Co-Founder Shaun joins host Damian Porter, a former Special Forces Operator and Sleep, Stress and Human Nutrition Coach, to delve into the latest research and expert insights on health, fitness, and wellness.
Shaun shares his personal journey of understanding the impact of hormones on overall health and wellness, including his chance meeting with a PHD scientist whose research focused on age-related testosterone decline. This led to the creation of STAIT.
During the podcast, Shaun and Damian discuss the impact of hormones on both men and women and the crucial role of insulin, cortisol, and sex hormones in overall health.
Click on the links below to listen to the episode and be sure to check our site and social for more information on how to improve your health.
And don't forget to subscribe to the podcast for future episodes and expert insights.
]]>Our aim is to educate, and make available, so you can make your own choices.
Modern day life is not designed to support you in being the best you can be. In fact, it's now mainstream knowledge that the male of today isn’t what his grandfather was.
The following tips are what we have found to help optimise hormone levels.
A morning soy latte really kills off your male hormone balance.
I understand the desire to find a healthy milk alternative if you're making vegan choices. However, from a male hormone perspective, organic dairy is likely to be better for you than soy or almond milk.
Soy is a massive male hormone disruptor, and almond isn’t much better. Most soy is genetically modified, and most almonds are not organic (i.e. contaminated with pesticide residue that impacts hormone balance).
If organic dairy is not for you, give Hemp mylk a go. Organic hemp mylk (hemp seeds, cacao butter and fresh filtered water in the Vitamix) is a healthy alternative. The protein and essential fats from hemp and cacao really support the hormones, and taste good too too. Our favourite Australian-grown pesticide-free hemp seeds can be bought here.
Cruciferous veggies help clean out testosterone receptors from environmental hormone disruptors (xeno-estrogens, in particular, that are a major contributor to declining testosterone levels and sperm health.
The dilemma with adding exogenous testosterone to the body is this: the body has hormone receptor sites, and if these are full of xeno-estrogens then testosterone does not get utilised, and worst still, the body converts the testosterone to estrogen and other less desired hormones.
Xeno-estrogens can be found in bottled plastic water, unfiltered tap water, non-organic diary products, plastic food containers, plastic food wrappers, personal care products, soy protein isolate, soy mylk and more.
Clean out the receptor sites and eliminate / minimise xeno-estrogens from your life.
One really great way of doing this is to eat cruciferous vegetable - broccoli, brussel sprouts, cabbage, kale, spinach, wasabi etc - as they contain a chemical that collects the female hormones, and escorts them out of the body.
In the same way, insulin and cortisol are both very dominant over testosterone. Keep these hormones in balance and optimised, so that any free testosterone does it's job the way it's supposed to.
Moving your body is essential for maintaining your testosterone levels; Lifting weights, any form of resistance training and HIIT are some of the best types of exercise you can do for balancing your male hormones.
It’s been scientifically proven that lifting weights will stimulate the body to produce testosterone. High intensity training also stimulates testosterone, and because it's in short bursts, doesn’t stimulate the body to produce stress hormones (cortisol etc). Exercise also helps to enhance insulin sensitivity, and stimulates the burning of midriff fat, all of which helps in supporting testosterone production and assimilation.
Just do it! That’s all there is to say. 30 minutes of intense exercise has massive benefits.
Insulin spikes kill off testosterone production and testosterone utilisation, whilst contributing to an increase in belly fat (which then creates a vicious cycle).
In the 1950s, history shows that two American doctors went head to head to advise the then President, who had just had a heart attack, on diet. One suggested a high fat (good fats) diet, the other a low fat one. History shows who won – the low fat fad was born. And history will also show that at this point in time mankind began its journey to poor health. Obesity, diabetes and cancers of every type began to rise and now are sky-rocketing.
So what’s the issue? Apart from poor quality of life and early death!
Simple refined sugar creates a huge issue for the body, and artificial crap like aspartame is nothing more than poison. When refined sugar is present, the body knows it’s a nuisance, so it tries to regulate it. To the cells as fuel and if not needed, or if the cells are insulin resistant to fuel storage (fat). To do so, requires insulin, and when insulin is present, say goodbye to testosterone. The more insulin resistance we have (as the body becomes desensitised to it over time with a high sugar diet), the more we produce, and the less testosterone is present!. A vicious cycle, because the more belly fat we have, the more insulin resistance we have, the more sugar is stored into the belly fat.
Minimise your intake of refined simple sugars, so that insulin receptors in the body don’t de-sensitise. Better still, eliminate simple sugars altogether, and shift to a diet based on whole foods.
Time your insulin spikes after training, so that the intake of sugars fuel your recovery, and not your belly fat.
Excess cortisol (aka the stress hormone) kills testosterone production. Many people believe that estrogen is the opposite (enemy) of testosterone, but it’s not true. Yes we need to manage female sex hormones, but the stress hormone is the big T killer.
Why?
Cortisol is not inherently 'bad'. It serves a very important physiological function. It is essential for adaptation, homeostasis and survival. Cortisol has a profound effect on blood sugar regulation, as its role is to liberate glucose when blood sugar levels are low. Very important during acute periods of stress when energy is needed (eg, fasting, exercise).
However, issues arise when stress is long-lasting. In excess, cortisol can negatively impact cardiovascular health, body weight, energy levels, and overall well-being. It appears to have a direct connection to fat accumulation, and in particular, abdominal fat.
There are a number of potential explanations for the stress-cortisol-belly fat connection.
The enzyme that “activates” cortisol from its inactive form (i.e.cortisone) is more prevalent in visceral fat than subcutaneous fat tissue. Another vicious cycle. What’s more, visceral fat tissue has greater blood flow and four times as many cortisol receptors (compared to subcutaneous fat). And even worse still, research shows that cortisol increases lipogenesis, which is the process of fat synthesis and storage.
It's also worth noting that there are a number of factors that can contribute to the stress equation — and subsequently, influence the release of cortisol — including psycho-social stressors, food intake, sleep quality and quantity, exercise, and more.
Stress management can be tricky, but there are a number of things that you can start daily that can all contribute to healthy stress levels:
In addition, there may be certain dietary supplements that can help to reduce cortisol and lower stress. While herbalists have known this for centuries, more and more research suggests that certain herbs (i.e. adaptogens) may be helpful in combating cortisol and improving stress levels. The herbs in STAIT for Men and STAIT Superfood have been used for centuries to help minimise stress.
72 hours is all you need as part of a seasonal routine to 'reset' your hormone profiles, including growth hormone, insulin and cortisol.
Fasting is one of the most ancient healing traditions in human history. This solution has been practiced by virtually every culture and religion on earth.
Hippocrates wrote, “To eat when you are sick, is to feed your illness”. Plutarch (AD 46 – AD 120) also echoed these sentiments. He wrote, “Instead of using medicine, better fast today”. Ancient Greek thinkers Plato and his student Aristotle were also staunch supporters of fasting.
The ancient Greeks believed that medical treatment could be observed from nature. Humans, like most animals, do not eat when they become sick. For this reason, fasting has been called the ‘physician within’.
The ancient Greeks also believed that fasting improves cognitive abilities. Think about the last time you ate a huge Christmas meal. Did you feel more energetic and mentally alert afterwards? Blood is shunted to your digestive system to cope with the huge influx of food, leaving less blood going to the brain. Result – food coma.
Other intellectual giants were also great proponents of fasting.
Philip Paracelsus, the founder of toxicology and one of three fathers of modern Western medicine (along with Hippocrates and Galen) wrote, “Fasting is the greatest remedy – the physician within”.
Benjamin Franklin (1706 - 1790), one of America’s founding fathers and renowned for wide knowledge in many areas once wrote of fasting: “The best of all medicines is resting and fasting”.
So fasting is truly an idea that has withstood the test of time. Arguable, the most influential people to have ever lived agreed that fasting is beneficial. If this was a harmful practice, do you not think we would have figured this out, oh, say 1000 years ago?
But back to today, and what does that mean for STAIT for Men fans?
Fasting is the most efficient and consistent strategy to decrease insulin levels. It is quite simple and obvious. All foods raise insulin, so the most effective method of reducing insulin is to avoid all foods. Blood glucose levels remain normal, as the body begins to switch over to burning fat for energy. This effect is seen with fasting periods as short as 24 - 36 hours. Longer duration fasts reduce insulin even more dramatically. More recently, alternate daily fasting has been studied as an acceptable technique of reducing insulin. Regular fasting, in addition to lowering insulin levels, has also been shown to improve insulin sensitivity significantly. This is the missing link in the weight loss puzzle.
Next up, one of our favourites - Growth Hormone - known to increase the availability and utility of fats for fuel. Growth Hormone also helps to preserve muscle mass and bone density. One of the most potent stimuli to growth hormone secretion is fasting. Over a five-day fasting period growth hormone secretion more than doubled. JUST READ THAT AGAIN – DOUBLE THE GROWTH HORMONE IN YOUR SYSTEM FOR FREE!!
The sun has a remarkable effect on our physical and mental health, and is our best source of vitamin D / calcitriol, a hormone that: controls calcium levels in the blood thus maintaining strong bones, muscles and teeth; is involved in making hundreds of enzymes and proteins which are vital for preventing a number of diseases; strengthens the immune system and has anti-cancer properties.
Research shows that the sunshine has a significant effect on mental health and wellbeing and is recommended in the treatment of depression; for treating psoriasis, eczema and acne; and for regulating circadian rhythms (our internal body clock that when disrupted can result in sleep disorders).
A study that came out at the end of 2018 found that men who were deficient in vitamin D (a level below 20 ng/ml) had much lower free-testosterone and higher estrogen. Those same men had more body fat, less lean mass, greater chance of depression, higher rates of cardiovascular disease, and poorer fertility than men with higher vitamin D levels. The men with adequate vitamin D (above 30 ng/ml) had the leanest body composition, higher free-testosterone, and better overall health.
We have all been told a lie – that saturated fat is bad, and that poly-unsaturated fats are good. Well there is always an element of bullshit in this world, and this is one that will definitely harm your male hormone levels if blindly followed.
You see, PUFAs aka poly-unsaturated fatty acids (present in most vegetable oils, and some nuts) have been shown to increase Sex Hormone Binding Globulin by over 20% in humans. This hormone grabs free testosterone, and binds with it, rendering it inactive.
Nuts such as almonds, walnuts and pistachios and the legume we call peanuts, all have a high level of PUFAs, as do most vegetable oils.
Change the fat profile of your food and see how you feel. Macadamias, Brazil nuts and tiger nuts are all low in PUFAs, making them an excellent source of 'good' fats. As are free-range eggs, extra-virgin olive oil, cultured butter, ghee, avocados and pasture-raised grass-fed organic meat.
Why? Hops stimulates estrogen production.
Beer (don't get me wrong, I love a cool pint or 4, just as much as the next bloke) is not the optimum liquid for male health. The term 'brewers droop' wasn’t coined for fun. It’s a genuine condition that brewers and farm workers suffer from, if they handle hops.
In his book The Natural Testosterone Plan, Stephen Harrod Buhner writes:
“Hops is best known for its use in beer. The majority of physicians and men overlook its potent chemicals and do not realise that beer itself can significantly alter the male androgen levels. German beer makers noticed long ago that the young women who picked hops in the fields commonly experienced early menstrual periods. Eventually, researchers discovered the reason – hops are perhaps one of the most powerfully estrogenic plants on Earth. Just 100 grams of hops (about 3.5 ounces) contains anywhere from thirty thousand to three hundred thousand IUs of estrogen, depending on the type of hops”.
Most of it is the very potent estrogen estradiol. Estradiol, as it is taken into the male body, causes a direct lowering of testosterone levels in the testes and an increase in SHBG levels, which then binds up even more free testosterone in the bloodstream.
The estradiol in hops has also been found to directly interfere with the ability of the testes Leydig cells to produce testosterone. WTF?!
That long cool beer on a Friday night isn’t going to help you long term with your T levels. Yet if we believe the marketing hype, it’s a man thing to do. Bullshit. It’s not. And no amount of marketing hype will make those testosterone levels rise if you drink beer on a regular basis.
Minimise your beer intake. Or better still, choose a different drink.
Our daily personal care products - shaving creams, after-shave, face creams, deodorants etc - are full of endocrine disruptors.
Whatever we apply to our skin (the largest organ in the body) passes through the semi-permeable membrane into our lymph, blood, and major organs.
Known toxins, hormone disruptors and irritants commonly found in personal care products affect our health dramatically. Especially if the body doesn’t eliminate them.
Use only genuine natural and organic products that are free from hormone disruptors such as phthalates,toxins and irritants.
Don’t drink water from the tap or a plastic bottle (see note 10 for details on xeno estrogens). Both are full of female hormones, pharmaceutical and recreational drugs. Not ideal. Invest in a good quality water filter and a stainless steel water bottle. Save your health and a significant amount of money.
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To put it simply, burnout and stress have become the 'norm'. Men continuing to keep pushing beyond that, wondering why they lack energy. Why they’re losing mojo. Why they have to push so hard, mentally, emotionally and physically, to keep going. Exhausted, yet not able to sleep. Often living in that state for months, years and even decades. Because, let’s face it, men (and women too) have had it drummed into them that operating in a manic state is what’s required to prove you’re driven to succeed.
What was once worn like a badge of honour, living up to what you feel others expect or perceive of you has backfired, big time. When you’ve created your lifestyle around this. When you’re operating from this place of 'beyond burnout', it becomes your identity. You start to lose yourself within that.
You’ve trained your mind and your body that this is what is has to do to survive. Every single day. You’ve got a couple of choices here:
The latter is inevitable if you procrastinate on the first one.
A powerful component of Resilience and Anti-Fragility is being able to regulate your nervous system. When you’re operating in burnout, you lose clarity. You lose peace. You lose your capacity to think outside of the box, and creativity goes out the window, along with your innate ability to optimise decision making, resolving issues and making powerful moves in your life. Both in how you lead for yourself, and how you lead others because you’re moving through life with the blinders on. Feeling like you don’t have time for new conversations, opportunities, possibilities in your life and those close to you. When you’ve chosen to actually slam the door on those because you don’t have the energy to deal with them it makes for a life that feels like it’s slipping through your fingers, flying by, and what you thought was meaningful to you 5, 10 years ago feels kinda empty.
A man's core values can shift throughout life and that's a good thing! Because it means you can re-assess, change direction based on what YOU want in life, for you and those around you. Taking responsibility and ownership of your own self-respect, direction, energy and peace, building upon your resilience, your anti-fragility during challenges, wins and every day life. That might seem like a lot to transform in your life, but the truth is, you can create it taking small steps, that create larger wins.
With my own clients we go 'all in' on designing a Man’s Inner Resilience Compass. This goes beyond a handful of 'fluffy' core values. You divide your life up into sections. You choose how you want to be and operate from in life… NOW… versus what you want out of life.
Because what you want keeps you in scarcity mindset. Wanting is something far off in the distance.
Whereas deciding to operate from where you choose to be NOW shifts how you think, move, talk, feel, your emotions, and the actions you take.
To operating with more conviction, more self-trust, more drive, vitality, connection, freedom, honour, purpose, adventure and compassion towards yourself.
When you design your Inner Resilience Compass based on how you choose to operate NOW and reverse engineer it, you create a gauge, a compass. If something isn’t congruent with that it makes it a simple “yes / no” decision.
So you take action, create wins quickly while also bringing more peace and freedom into your life. You’re grounded in that.
When you operate from your Inner Resilience Compass, your growth is exponential. Because you’ve created it that way. So in 6 months, 12 months from now, you’ll redesign it. And you’ll be excited about doing that. Because when you create consistent small steps and wins, even through the challenges, you build a track record within yourself of incredible self-rapport and self integrity. Which hands down wipes the floor with existing and surviving to meet others expectations, right?
For Men, more than ever now, we need men to powerfully take ownership of how they choose to operate in life. For this generation and the next.
It’s an honour to stand by your side.
Chronic stress is a type of stress that is constant and prolonged.
It can interfere with a variety of hormones in men and women.
In women, it can affect the sex hormones including estrogen, progesterone and testosterone; women can even stop having periods due to chronic stress.
In men, it can negatively impact testosterone levels. Chronic stress can also interfere with growth hormone.
When we're in a constant state of stress, the holistic nature of the body is thrown out of balance.
Everyone uses different methods to manage stress.
Ultimately, the way you deal with it will depend on you and your coping mechanisms.
Here are a few techniques you can try:
Changing your lifestyle won’t happen overnight, but making small, healthy choices will certainly help prevent chronic stress.
If you feel like you’re doing all these things, but still feel stressed out, STAIT can help.
Sometimes, we just need some extra help—STAIT Supplement has been formulated with clinically-proven ingredients that help to:
Alternatively, you could try STAIT Superfood which has been designed to provide you with the most beneficial nutrients to help support your wellbeing, energy, stress levels and mood.
Don’t let stress hold you back from reaching your full potential, take control and try STAIT today.
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I decided to research men’s wellness and became interested in the impact of poor hormonal health on many aspects of wellbeing. It was the answer I had been looking for. The only problem was navigating the hype and false promises of the many testosterone products out there. I didn’t know which way to turn.
Then I came across Be Spunki (now STAIT), a TGA listed product whose creator was a genuine guy who wanted to help other guys like himself without the bullshit. I ordered my first box and faithfully taking my four a day for over a year and felt amazing. My mood lifted. I felt happier. I slept deeply and woke up refreshed and ready to go. The bumps of life no longer rattled my cage. Sexually I was turning back the clock. With my hormonal system getting the support it needed I was able to live the better version I knew was always there.
A few months ago, things got tight financially and I stopped my subscription thinking I was doing the right thing for the family budget. Slowly my sleep became broken and I was waking up tired. It was a constant effort to keep my mind clear and flexible and my mood light and easy. My libido disappeared. Six weeks ago my wife found out I had cancelled my subscription, ordered me to get on the computer and get back on the “Spunkis” as she calls them.
Life is busy right now: I am selling and moving houses, starting a new job and supporting my daughter through her anxiety issues. But with STAIT on board once more I have more than enough energy to get through the day, my sleep is solid, I am training and recovery well and my mood is good. I am even finding time to engage in creative activities, like this short piece, to fill the emotional tank. There is a better way and STAIT helped me find it. If you’re thinking of trying STAIT, stop thinking and just do it.
Damien Hickman is a father of two, husband to one, who is a specialist in issues-based advocacy, communications, and community engagement. His degree in Sports Science and career and interest in health and fitness matured into a focus on total wellness as he approached fifty. He now shares his experience and knowledge to help others be well in facing the challenges of modern life.
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First and foremost, let's talk about mindset. It's the cornerstone of success in any endeavour. Train your mind to be your greatest ally. Embrace a growth mindset, where challenges are viewed as opportunities for growth. Learn to quiet the self-doubt and negative self-talk. Visualize success, feel it in your bones, and believe that you have what it takes to overcome any obstacle that comes your way.
To cultivate discipline and fortify your mindset, I recommend three powerful daily practices.
First, commit to waking up before 0530 without exceptions. This early rise will set the tone for the day, allowing you to take charge and conquer each challenge that comes your way.
Next, embrace the discomfort of a two-minute cold shower. This act of resilience will train your mind to push through discomfort and build mental toughness that will serve you throughout the day.
Lastly, banish procrastination from your life. Make it a non-negotiable rule to engage in physical activity every single day, targeting movements similar to those encountered in the Immersion Course. Rucking with a weighted backpack and incorporating bodyweight exercises will condition your body and mind for the demands of the course.
Approach these practices as a daily renewable contract with yourself. Embrace discipline and commit to doing what needs to be done even when you don't feel like it. It is in these moments that your true strength and character are forged.
Remember, mindset is not something you can develop overnight. It requires consistent effort and dedication. By integrating these practices into your daily routine, you'll cultivate a mindset of unwavering discipline, resilience, and the relentless pursuit of personal growth. Let your mindset be the fuel that propels you forward on your path to conquering the 24-Hour Immersion Course.
Now, let's discuss the daily habits that will pave your path to victory. Start each day with purpose and intention. Wake up early, allowing yourself time to set the tone for the day ahead. Visualisations become an indispensable tool to prepare your mind for victory before you even step onto the battlefield.
Each day, take time to vividly envision yourself conquering the Immersion Course with unwavering determination. See yourself overcoming each challenge with ease, feeling the exhilaration of pushing past your limits, and relishing in the sweet taste of victory. Immerse yourself in the sights, sounds, and sensations of triumph. By mentally experiencing success beforehand, you prime your mind for the real battle.
In addition, combine these visualisations with powerful affirmations. Repeat to yourself empowering statements that reinforce your strength, resilience, and unwavering belief in your abilities. Affirm that you are a warrior, destined for greatness, and capable of overcoming any obstacle in your path. Let these affirmations resonate deep within your being, fuelling your spirit with unwavering determination and unwavering confidence.
Remember, soldiers who visualise victory before battle are better equipped to face the challenges that lie ahead. By cultivating this tough mindset and visualizing success with unyielding conviction, you arm yourself with the mental arsenal needed to conquer the Immersion Course. Harness the power of visualization and affirmations, and become the unstoppable force you were destined to be. Victory awaits.
Physical preparation is equally important. As a world-class athlete, I can attest to the power of a strong body. Engage in regular physical training that challenges your limits. Incorporate a combination of cardiovascular exercises, strength training, and functional movements. Try this immersion course preparation workout.
This workout combines strength, endurance, and functional movements to develop the resilience and stamina needed to conquer any obstacle. Lace up your boots, soldier, and let's dive in:
Push yourself to maintain a challenging pace throughout the circuit, taking minimal rest breaks. Focus on form and quality movement while keeping up the intensity.
Remember to listen to your body and modify the workout as needed. Stay hydrated throughout and fuel your body with proper nutrition before and after the workout. This WOD will test your physical endurance and mental toughness, preparing you to face the physical demands of the Immersion Course head-on.
Fuel your body for peak performance. This means not only adhering to a well-rounded, nutrient-dense diet but also supplementing it where necessary. A holistic approach includes lean proteins, complex carbohydrates, and healthy fats, as well as adequate hydration to maintain optimal performance. In addition, consider the STAIT for Men range of products designed to complement your diet and provide the additional boost your body requires.
Here's an example of a day's eating without grains, focusing on whole foods, lean proteins, and incorporating the STAIT supplements to provide the energy needed to excel:
Throughout the day, make sure to stay well-hydrated by drinking water regularly. Remember to take your STAIT daily supplement as advised - two tablets in the morning and two at night. Adjust portion sizes according to your individual needs and dietary preferences.
Remember, the key is to nourish your body with whole foods, grass-fed pasture-raised protein, healthy fats, plenty of fruits and vegetables, and an addition of STAIT supplements. Fueling your body with proper nutrition will support your energy levels, aid in recovery, and optimize your performance during training and the Immersion Course itself. Make smart food choices and listen to your body's signals to ensure you're adequately nourished for the challenges that lie ahead.
In addition to training your body, don't neglect rest and recovery. Your body needs time to heal and rejuvenate. Allow yourself sufficient sleep, ensuring quality rest for both body and mind. Incorporate active recovery days and stretching exercises to prevent injuries and promote flexibility. Listen to your body's signals and adjust your training accordingly.
But remember, my friends, mental preparation is just as vital as physical readiness. Cultivate mental resilience through mindset training. Utilize techniques such as visualization, positive self-talk, and goal-setting. Surround yourself with a support network that uplifts and inspires you. Seek out mentors and coaches who can guide you on your journey.
Finally, embrace the immersive experience wholeheartedly. The 24-Hour Immersion Course is an opportunity for personal growth and transformation. Embrace the unknown, face adversity head-on, and celebrate every small victory along the way. Embody the warrior spirit within you and tap into the unwavering determination that lies deep within your soul. Remember, my fellow warriors, you have chosen this path because you are capable of greatness. Believe in yourself, trust in your training, and let the fire within you burn bright. The 24-Hour Immersion Course will test your limits, but it will also unlock doors to newfound strength and resilience.
I'll leave you with this: It's not just about the course; it's about the person you become in the process. Embrace the journey, my friends, and let your warrior spirit guide you to victory. Onward, upward, and never settle for anything less than your best. The 24-Hour Immersion Course awaits your triumph!
Learn more about MY NEXT OP and the next event dates
How to start healing gut health may be confusing at times. After all, gut health healing is not the easiest process! To help you through your journey, here is a Step by Step Guide to Healing Your Gut.
Did you know that exercise can improve your Gut Bacteria? Many studies support this. In fact, moderate exercise benefits the health of your microbiome. It lowers inflammation and intestinal permeability, improves body composition, and has other benefits. It also causes improvements in the composition of the gut microbiota and the microbial metabolites produced in the gastrointestinal tract.
Our digestive system contains most of our immune system. Our gut microbiome contains more than 100 trillion bacteria. Is that not crazy? These gut microbiota—both the good and the bad—help us stay healthy overall and prevent disease. The cycle is straightforward: regular exercise strengthens our immune system, which in turn keeps us healthy.
Starting a new exercise regimen can feel like a significant commitment. Try setting small, attainable objectives when you’re first getting started. Take each day as it comes, whether you are a beginner at exercising or a seasoned fitness advocate. The secret to developing and maintaining both internal and external fitness is consistency.
Consistent exercise and a healthy diet are the greatest combinations for a healthy stomach. Together, they are a powerful team that neither could be as effective without. One essential strategy for promoting digestive health is to eat for your stomach. Eating a balanced diet full of colourful fruits and vegetables is a key example of making healthier food choices that can really heal your gut.
The greatest way to keep a healthy balance of good bacteria in your digestive tract is to consume nutrient-rich meals that are friendly to the gut. Properly cultured yoghurt, sauerkraut, and other fermented foods are among the healthiest foods for gut health. They encourage healthy bacteria, increase natural antibodies, and fight illness. Other foods rich in soluble fibre, such as chia and flax seeds, stalky green vegetables (like chard and asparagus), and pears, can help to increase your energy levels and feed the good bacteria in your stomach.
Check out these Meal Plans that could help in your journey to gut healing.
It’s possible that you’re having trouble healing food sensitivities if you’re experiencing digestive problems.
You are not by yourself in this. When there is any kind of gut illness or imbalance present, food sensitivities are a very frequent complaint. We don’t want to accept our inability to handle a certain food and often think food is not the problem. Even if you are able to handle the symptoms of consuming a meal that you are sensitive to, it is just not worth it to continue exposing your body to that item. You can be sensitive to even healthy foods, when your gut is out of balance.
Food sensitivities cause systemic, underlying inflammation that can seriously hinder any recovery you’re attempting to achieve. In essence, having food sensitivities makes it more challenging for your gut to recover.
We’ve all felt the butterflies in our stomach when we are anxious about something, like an upcoming presentation or a first date. Those “butterflies” demonstrate the close connection between our brain and digestive system.
Stress has an impact on our stomachs as well. Stress speeds up fluid and motility secretion in the gut. This is why experiencing a stressful event may cause you to experience a case of diarrhoea or running to the bathroom to wee. Stress has the ability to both speed up material passing through the intestines and delay the emptying of the stomach. In short, stress can absolutely impact the way your gut is moving and how inflamed it is.
You would think that antibiotics would help to repair gut health. After all, the development of antibiotics was supposed to increase life expectancy and transform human health. Not so. Not at all. Your gut microbiota can be negatively impacted by antibiotic use in many ways. This includes decreased species diversity, altered metabolic functions, and the development of organisms that are resistant to antibiotics. This can then result in drug-associated diarrhoea and recurring infections.
Unfortunately, even one round of antibiotics can change the intestinal flora permanently. Many studies from several disciplines show the detrimental consequences of gut dysbiosis and insufficient friendly bacteria on a range of health outcomes.
Probiotics are an important component of intestinal healing. They aid in the rebalancing of your gut flora, the restoration of your intestinal wall, and the reduction of intestinal inflammation. These beneficial bacteria can provide relief for leaky gut symptoms such as abdominal pain, cognitive fog, and stool changes in as little as a few weeks.
Some people experience gas, bloating, or diarrhoea when they first start taking probiotics. Changes in the gut microbiota can cause bacteria to produce more gas than usual, resulting in bloating. These negative effects, however, normally go away after a few days or weeks of using probiotics. Though many people get relief from their gut issues within a few weeks of starting probiotics, keep in mind that they are only one piece of the jigsaw and work best when combined with a balanced diet and lifestyle.
It may seem the simplest thing to follow, but not a lot of people are fans of drinking plain old water. Drinking plenty of water each day is good for the mucosal lining of the intestines. It also helps you move your gut! Additionally, water can support a healthy mix of gut-friendly microorganisms.
Drinking water before and after meals helps the body transport food through the digestive tract. More significantly, if solid food is not broken down, it cannot be properly digested. Water is involved in this situation once more. The nutrients included in food are transported by water to the parts of the body where they are needed for digestion. Additionally, it aids in moving the waste out of our bodies by moving it through the remainder of the digestive tract. Remember that the stomach contains a lot of acids that combine with water to break down our meals. Drinking a lot of water will assist maintain everything in balance.
Due to its colon-cleansing and detoxifying qualities, alkaline water in particular is a fantastic choice for preserving gut health. Additionally, it may promote the development of probiotics, which help the body absorb nutrients. If you also believe that Your Gut Deserves Better, check out my signature online course and Get Your Gut Right.
It can be challenging to restore good gut health and address associated symptoms. A disturbance in gut function can result from a variety of circumstances. Human digestion is intricate. Although further research is needed, it is evident that the gut microbiome has an impact on overall health. Benefits of a healthy gut include a strong immune system, a healthy heart and brain, improved mood, peaceful sleep, effective digestion, and even the potential prevention of some malignancies and autoimmune diseases. Your gut and general health may benefit from changing your diet and way of living.
The greatest method to support a healthy gut is through a healthy, low-stress lifestyle that emphasises sleep, exercise, and plant-based diets. Healing gut health naturally takes commitment. If you’re only going to commit to one thing, alter your diet to incorporate more fresh produce and nutritious meals. This will have the most effect overall.
Increase your intake of healing foods and herbs to treat aches and pains and boost your energy, vitality, and emotional toughness. The relationship between your body and brain, as well as between desire and action, may be renewed.
Most people must first adopt an anti-inflammatory diet and alter their lifestyles to promote rest, relaxation, and joy in order to heal their guts. L-glutamine, zinc, vitamin D, and collagen are additional nutrients that may help lessen inflammation and protect the gut lining even more.
Some studies reveal that differences can be seen within a couple of days. But it would still depend from person to person. If the new healthy practices are abandoned, the microbiome reverts to its old composition.
If the right healthy behaviours are adopted, it could take up to six months to build a healthy microbiome. However, in order to maintain a healthy microbiome, you must practice these habits throughout your life.
We can connect the dots between our gut health and the typical symptoms of poor digestion. Recognise the typical symptoms of poor digestion and absorption. It may include bloating, gas, gut discomfort, inconsistent urination, parasites, yeast infections, skin issues, and mood swings.
The most obvious sign that your gut is healing is when your strength and vigour have returned, you’ve regained clarity of mind, your mood has gone better, you’ve restored to your ideal body weight, and you feel like your best self. It’s crucial to realise that, like other health issues, gut health is a spectrum condition.
Shining red light on parts of your body sounds a bit sci-fi! But, before you click away, let’s keep an open mind. This article will cover the science of PBM, how it works, what it treats and why it might just be what you need right now.
Red and near-infrared light have a very, very special, very unique set of mechanisms by which they act on our cells. they can penetrate below the skin, even when we have light clothes on. Red light penetrates more shallowly, just under the top layer of the skin and the longer infrared light penetrates several centimetres below the surface of our skin reaching our internal organs and tissues. The light should be around 3 inches away from the skin and a session on the affected area is usually between 10 - 20 minutes, 1 time per day.
The benefits are thought to be down to several different molecular pathways. With an evolving field of science such as this, it’s important to state that we haven’t got the mechanism of action fully worked out yet. Here is what we know so far...
PBM stimulates the production of adenosine triphosphate (ATP) in the mitochondria of cells. ATP is the primary energy source for cells, and increased ATP production can lead to improved cellular function and metabolism. This increase in mitochondrial activity also comes with a downside because this increased mitochondrial activity consequently leads to an increase in the production of reactive oxygen species (ROS). ROS have the potential to cause oxidative stress. But here is the cool thing - when ROS react with a molecule called serotonin, which is produced by the mitochondria, it results in sub-cellular melatonin production. Melatonin is a hormone that is primarily produced by the pineal gland in the brain. It plays a key role in regulating the sleep-wake cycle and has antioxidant and anti-inflammatory properties. However, recent research has shown that melatonin is also produced in the mitochondria of our cells, known as sub-cellular melatonin. Unlike sleepy pineal melatonin, this actually happens when we are out in the infrared light produced by the sun, not when it gets dark. The evolutionary origins of this are hypothesised to be down to our need for the antioxidant effects of melatonin at the mitochondria of our cells during the day. Sub-cellular melatonin produced in the mitochondria has been shown to have several benefits. It can scavenge ROS and protect cells from oxidative stress, tissue damage and inflammation.
Exposure to infrared light via PBM can increase the production of this sub-cellular melatonin. Mitochondrial sub-cellular melatonin production is therefore an important mechanism by which PBM exerts its therapeutic effects.
Other proposed mechanisms include:
One of the most studied applications of PBM is pain management. Numerous clinical trials have shown that PBM can effectively reduce pain and inflammation in various conditions, including osteoarthritis, rheumatoid arthritis, low back pain, and fibromyalgia. PBM has also been shown to have a positive effect on nerve function, which can be beneficial in conditions such as neuropathy.
PBM has been shown to accelerate wound healing and reduce scarring. It works by increasing blood flow to the affected area, promoting the formation of new blood vessels, and stimulating the production of collagen, which is essential for tissue repair.
PBM has been shown to have a positive effect on skin health, including reducing the appearance of wrinkles and fine lines, improving skin tone and texture, and promoting the healing of acne and other skin conditions.
PBM has been shown to enhance athletic performance and speed up recovery from sports-related injuries. It can improve muscle strength, endurance, and recovery time, as well as reduce muscle soreness and inflammation.
PBM has been studied for its potential use in treating a range of neurological conditions, including traumatic brain injury, stroke, and Parkinson's disease. It has been shown to promote nerve regeneration, reduce inflammation, and improve cognitive function.
PBM has been shown to have a positive effect on oral health, including reducing pain and inflammation associated with periodontal disease and promoting the healing of oral wounds.
Many of us have jobs or life circumstances that keep us indoors for large parts of the day so we do not benefit from the red and infrared produced by the sun. While PBM offers targeted benefits and holds huge therapeutic potential, it is not a replacement for getting outside in the sunshine (safely).
We all tend to feel better after going outside and that’s no coincidence. Strong observational evidence shows that avoiding sun exposure is a risk factor for all-cause mortality. We have, broadly speaking, a light deficiency in our modern lifestyles which is impacting us on various biological levels from vitamin D deficiency, to circadian disruption, mitochondrial health and more.
PBM is a non-invasive therapy that uses low-level light to modulate cellular function and is shaping up to be a promising therapy with a wide range of potential health benefits. The scientific literature and evidence supporting the use of PBM for health are growing. While more research is needed to fully understand its mechanisms of action and potential applications, PBM has been shown to be a safe, non-invasive, and effective treatment option for a range of health conditions.
So there you have it, a comprehensive look at PBM. While PBM is becoming more common in clinical settings, it is also possible to use it at home. I have been using PBM for many years and I have found it helpful to keep on hand for so many aspects of my health such as targeted injuries, skin issues and infections. Dosing red light therapy will depend on the device you are using and the tissue that you are targeting. Always refer to the safety information and guidance provided by the manufacturer.
The concept of growth and fixed mindsets was coined by psychologist, Dr Carol Dweck, in her book, “Mindset: The New Psychology of Success”.
According to Dweck, those who have a fixed mindset:
Often, these people aren’t flexible or open to new ideas, making them less productive in fast-paced environments.
To truly be productive and perform at your best, you need to have a growth mindset…
When it comes to productivity, it’s much better to have a growth mindset.
Dweck’s research shows that people with a growth mindset:
Keep themselves open to opportunities
These types of individuals are much more likely to be productive because they learn from their mistakes and use that learning to improve their performance.
The short answer is yes.
Of course, change is never easy, but it’s possible if you’re hard-working, consistent and determined.
Sometimes you might find yourself waiting around for good things to happen, but the truth is, you need to step up and make a change.
We are all guilty of letting life get in the way of what we really want and this often means we let it influence our choices.
But it's time to take back control and stop making excuses.
Changing your mindset is very similar to breaking bad habits: it’s not simple but not impossible.
The first step is having a real desire to change.
If you have that, you’re already halfway there.
So, how do you do it ?
Here are a few ways you can change your mindset and improve productivity :
There is a direct link between motivation and productivity.
If you aren’t motivated, then it’s pretty much impossible to be productive at work.
Having that drive is what gets us out of bed in the morning and makes us want to achieve and succeed.
Establishing clear motivations is what helps you stay focused throughout the day.
To boost motivation, set yourself weekly targets and keep track of them.
It's important these goals are realistic and doable, so you’re more likely to reach them.
This will help give you a sense of accomplishment each day, making you feel more productive and giving you that edge.
It could also be helpful to find support from like-minded people - inspiration and accountability feed creativity and productivity.
In reality though, no one else can force you to make a change; you have to be responsible for yourself.
Motivation feeds motivation, so you can start by just showing up.
Hold a clear vision of the goal you want to achieve.
Lack of clarity about what you’re actually trying to accomplish can cause you to lose focus.
Envisioning what your version of success looks like can help you stay driven because you know that the end result is worth the effort.
It could be helpful to physically write down this vision on paper.
Note down exactly what you want your future to look like and what steps you are planning to take to get there.
Keep referring back to this journal and make sure you’re taking action each day to move yourself closer to your dream life.
Whilst there are many factors in life we can’t control, our attitude is one we can.
Having a positive mindset helps you work through problems, generate ideas and come up with solutions more effectively.
When you look at life with a ‘glass half full’ mentality, it can make you much more productive because you approach tasks with more energy and enthusiasm.
But how do you develop a positive attitude?
Practicing gratitude is a great way to work on a positive mindset.
This can be anything as small as writing down the things you’re grateful for to expressing verbal appreciation for the positive things in your life.
You could also try reframing your negative thoughts and putting them in a more positive light.
For example, instead of thinking ‘I feel obligated to go to the gym’, try to acknowledge how lucky you are to be able to go to the gym when you feel like it.
This can help you appreciate the good in your life rather than being drawn into negative thought patterns.
It’s also a good idea to surround yourself with positive people.
When you’re around others who exude optimism, it tends to rub off on you too.
None of us feel positive all the time, but there are changes you can make to improve your outlook on life.
Establishing a daily routine is one of the best ways to boost productivity.
In the evening, make a quick list of what you want to achieve the following day. This allows you to wake up with a clear plan of what your day will look like.
This can give you more control over your life as well as allowing you to make the most of your time.
It’s easy to get overwhelmed when you have a lot of tasks to do and that’s one of the main reasons we procrastinate.
Not knowing where to start can mean we don’t start at all.
Most of us have started a task, only to get distracted by all the other activities we have on our to-do list.
Sometimes, this means we end up getting little to no work done because we’re so worried about our other priorities.
This is known as toxic productivity.
To overcome this, try focusing on one thing at a time.
Perhaps, you could make a priority list of 2 or 3 activities you need to get done and don’t do anything else until those tasks are complete.
You can do this using the Pomodoro Technique.
This is a time-management method where you pick a high priority activity, set a timer for 25 minutes and work on that task until your time is up.
After this, you can reward yourself with a 5 minute break so you don’t get too overtired or lose concentration.
Of course, the amount of time you set yourself depends on your attention span. Just do whatever works best for you.
It may also be helpful to switch off your mobile phone or turn off app notifications if you don’t need it for work.
Constant messages, emails and social media announcements can make it very hard to get your head down and crack on with the task at hand.
Everyone is different, so the way you work will depend on your mind and your approach, but these are just a few ideas that may help if you struggle to reach productivity targets.
Physical and mental health are intrinsically linked to each other.
This means if your mental health is poor, your physical health will suffer and vice versa.
In terms of productivity, your mental and physical wellbeing should always be top priority.
If you’re suffering with stress, anxiety, depression or any other mental ailments, it’s much harder to focus on given tasks and perform at your best.
In the same way, if you have poor immunity or you’re physically fatigued, being productive becomes a real struggle.
STAIT has been clinically formulated to improve your physical and cognitive abilities, giving you the boost you need to reach your goals.
If you feel you’ve tried all these methods to boost productivity and nothing’s worked, why not give STAIT a chance?
The STAIT Supplement can help you to start your day right and give you the energy and concentration to be productive every day.
The truth is, many of us lack the energy to exercise every day.
Whether you work full time at a job or as a stay at home parent, it seems almost impossible to muster up the energy for physical activity.
But the irony is, the more you exercise, the more energy you have.
Physical activity delivers oxygen and nutrients to your tissues, allowing your cardiovascular system to work more effectively.
This means you have higher energy levels during the day and the more exercise you do, the more energetic you’ll feel.
As you get older, you’ll notice your energy and endurance levels drop, so it's important to make time for exercise and do something that works best for you.
Working exercise into your routine is all about replacing bad habits with good ones.
For example, if you usually come home, sit on the sofa and watch TV, that’s a habit you can change. Instead of sitting down when you get home, try to push yourself to do half an hour of exercise.
If you repeat this activity enough times, it will start to feel natural and become part of your daily routine.
If you do feel you need that extra boost, STAIT Supplement has been formulated to help increase your energy levels.
Our supplement contains natural ingredients - KSM-66 Ashwagandha®, Korean Ginseng and Coleus - which work together to help maintain stamina, reduce fatigue and improve performance and endurance.
The more energy you have, the more exercise you’ll do and the better you’ll feel physically and mentally.
Sometimes, you just need that push to help regain the motivation to keep yourself in shape.
Hormones can hugely influence mood and energy levels, so if they’re out of balance, it can seriously impact your health and wellbeing.
Although exercise can help optimise hormone levels, there will inevitably be a natural decline as you age.
If you find you aren’t making as much progress as you’d like at the gym, it may be due to a hormonal imbalance. This can result in fatigue, as well as prompting depression.
To perform at your best and do the things you love, it’s vital that you keep your hormones in check.
There are a number of factors that affect your hormones, so here's a few things you can do to optimise your hormone levels as you age.
Read Top Tips to Optimise Men's Hormones
The food choices you make every day will have a significant impact on your hormones, so try to avoid processed foods and opt for fresh wholefoods like fruit, nuts, vegetables and seeds and grass-fed, pasture raised meats.
Reducing stress is also an essential part of balancing your hormones, so try to put time aside for your mental health; this could be anything from walks in nature to regular breathing exercises, to engaging in things that make you laugh more.
STAIT Supplement has been formulated with clinically proven herbs and minerals to optimise master hormones.
One of the 10 key ingredients used in our supplement is Testofen®, an extract that has been clinically proven to optimise testosterone levels. This has been found to reduce age-related hormone decline and positively improve sexual function and libido.
STAIT Supplement also contains Tribulus, a herb which has been shown to help reduce blood sugar levels, support health and function of the reproductive system, as well as assisting in general well-being.
If you feel like your hormones are out of balance, STAIT can be a great solution for helping to restore harmony to your body.
When you lead a busy life, you only have so much free time in the day and it can be tough to put your wellbeing first.
The catch-22 is that optimising your health could actually save time and help you get tasks done quicker.
Putting your health first means you’ll have the energy required to get things done efficiently and effectively.
Ultimately, if you put in the work now, you’ll be able to spend so much more time doing the things you want to do.
Whilst STAIT Supplement can benefit your health in numerous ways, unfortunately, it can’t give you extra time.
Finding time for exercise can be a challenge, but one way to fit it in is to plan your week in advance.
Scheduling your day helps you understand what free time you have, allowing you to make the most of it.
There’s no quick fix here, you have to make time somehow.
Maintaining your mental and physical health can be tricky because it’s easy to let one of them fall by the weyside.
Whilst physical activity can improve your mental health, poor mental health can also affect your motivation to do exercise.
If you’re suffering with poor mental health, you may struggle to get out and move around.
But at the same time, if you’re struggling to do any exercise, your mental health can be negatively affected too.
This can end up in a vicious cycle where both your mental and physical health suffer.
There are many factors that can influence your mental health.
Often it will depend on what you’re going through in your personal and work life, so unfortunately there is no magic solution that will work for everyone.
STAIT Supplement is not a quick fix for health or poor lifestyle choices.
However, it can provide the internal balance needed to help with focus, managing stress and reducing anxiety.
With STAIT on your side, you’ll have more energy to push through your limits and reach your personal goals.
Whether you're at the gym every day, or enjoy a walk each day, the benefits of getting out and moving are endless.
By taking care of your physical health, you’ll soon find your mental health improves too.
The messenger between the gut and the brain is the chemical, serotonin, which is one of the hormones that make us feel happy.
When we do physical activity, we release serotonin, especially when we do aerobic exercise like swimming, biking, running and walking.
On top of making us feel happy, it also helps regulate bowel movements, stimulate libido and reduce anxiety.
Plus, it supports healthy sleeping patterns, aids recovery and boosts your energy levels.
Up to 95% of serotonin is produced in your gut, meaning that poor gut health can lead to a serotonin deficiency, making you feel less happy from day to day.
A lack of sufficient serotonin can increase your risk of depression and anxiety, so by exercising on a regular basis, you are more likely to feel calm and emotionally stable.
Dopamine is another hormone that’s produced when you do physical activity.
It’s produced during many different types of exercise, whether you’re on your morning run or practising meditation.
It plays a major role in improving your memory function, maintaining bodily movements, as well as producing feelings of pleasure, motivation and joy.
Dopamine is known for giving you the ‘drive’ that motivates you through the day.
It can also be released when you eat good food, win a game or have sex. It's linked to reward-motivated behaviour.
A lack of dopamine can mean that your sex drive diminishes, you feel less motivated, less focused and have trouble sleeping.
This important chemical keeps our bodies and minds stable, so it’s important you do everything you can to keep your dopamine levels balanced.
What's extremely interesting in regards to dopamine, is the research that Dr Andrew Huberman has been sharing. He highlights the importance of Intermittent Reward Timing, to ensure that our dopamine baseline and the dopamine that we experience from reaching milestones doesn't start to diminish over time, resulting in feeling less satisfaction from everything.
The key takeaway we learnt is to celebrate our wins, but not every win; and more importantly to associate the "winning" with the effort process itself.
Have you ever heard of a ‘runner's high’?
This is actually a real sensation caused by a rush of endorphins released through exercise.
When the body feels pain, endorphins are produced to block the nerve cells that receive the pain signals.
Endorphins help relieve pain, reduce stress and increase feelings of euphoria. As well as being produced during physical activity, they can also be released during sex, or when we laugh.
So, in effect, we can produce our own happiness by exercising. This explains why exercise is directly linked to reducing stress, anxiety and depression.
Doing exercise doesn’t have to mean running a marathon or breaking your body in the gym; it can be in any shape or form that feels right for you, whether that’s a morning walk, swim in the surf, HIIT workouts or something else entirely…
Oxytocin is commonly referred to as the “love hormone”.
It will produce feelings of love, pleasure and closeness; Oxytocin can help you relax by reducing your blood pressure and cortisol levels. We produce oxytocin when we cuddle, when we hug someone, or even when we orgasm…
But you may be surprised to discover that we also produce oxytocin when we exercise. This proves to be another great hormone for relieving stress and anxiety, through exercise. So, if you crave that daily dose of love and pleasure, maybe you should get yourself to the gym?
So, in a nutshell, that’s how happy hormones work.
That’s why it’s so important to exercise, because it can have such a big impact on your mood.
If you struggle to make time for physical activity, you may find it useful to learn strategies for prioritising it.
If you’d like to read about the common mental and physical difficulties we face when trying to exercise, then read our blog here.
Everyday stress is a normal and healthy response to daily life. However, chronic stress, when we’re constantly under stress, is a major killer to our testosterone levels.
Stress, leading to chronic anxiety affects more men than we think. Being one of the most common health conditions in Australia, on average 1 in 5 men will experience anxiety at some stage in their lives*.
]]>Everyday stress is a normal and healthy response to daily life. However, chronic stress, when we’re constantly under stress, is a major killer to our hormone balance.
Stress, leading to chronic anxiety affects more of our community than we think. Being one of the most common health conditions in Australia, on average 1 in 5 will experience anxiety at some stage in their lives*.
What we need to ask ourselves is: "has my stress become unhealthy for me?" The fact is that stress and anxiety are damaging physically, psychologically and it’s diminishing the quality and length of our lives.
It is important to set up your own personal stress management tactics. Keep it simple and don’t let the regime stress you out!
This is all the stuff you probably know, but might need to hear again:
STAIT Supplement contains herbs that have been proven in human clinical trials to optimise hormone levels and assist in the relief of stress, mild anxiety and irritability.
STAIT Superfood has been formulated with organic plant extracts and adaptogens that have been used traditionally for thousands of years to help the body adapt to stress, fatigue and overall wellbeing.
What makes STAIT Superfood unique is the combination of extracts all plant extracts grown organically the majority of plant extracts are grown in Australia, where possible the formula supports all systems of the body, from our hormones and gut health, to our liver and skin health, to our immune and stress response.
Following is a list of all ingredients within the STAIT Superfood formula with key properties that each plant extract is traditionally renowned for, in supporting the body.
Rich in essential nutrients, alfalfa is a great source of antioxidants, calcium, magnesium, potassium, vitamins A, B-12, C,D, E and K, and contains all eight essential amino acids. Alfalfa is often referred to as the Father of all Herbs – one of the most nutritious plants on the planet. Furthermore, alfalfa contains the highest form of bioavailable amino acid in the world - containing all 8 essential amino acids.
Rich in essential nutrients, beetroot is a great source of antioxidants, fibre, folate (vitamin B9), magnesium, potassium and vitamin C. Beetroot is an effective blood cleanser as well as improving blood flow, lowering blood pressure and enhancing performance and stamina.
Rich in essential nutrients, broccoli is a great source of antioxidants, B-vitamins, calcium, fibre, iron, magnesium, potassium and vitamins A, C, E and K, necessary for the growth and repair of all body tissues.
Rich in essential nutrients, brussel sprouts are a great source of antioxidants, fibre, vitamin C and K. Brussel sprouts are renowned for decreasing inflammation in the body, improving blood sugar balance and gut health, supporting immune function, strengthening bones, and helping to reduce the risk of cancer
Although moringa was discovered thousands of years ago, only recently has it become known as one of the most impressive herbal supplements on the market. Common medicinal uses include: to treat inflammation related diseases, to relieve arthritis and joint pain, allergies and asthma, for constipation, stomach pains and diarrhoea, for use in treating epilepsy, chronic headaches, heart problems, kidney stones, fluid retention, low sex drive, bacterial, fungal, viral and parasitic infections, balancing hormones and slowing the effects of aging. Moringa is an excellent source of protein, vitamin A, potassium, calcium and vitamin C. Moringa in known by over 100 names in different languages around the world. It is also a strong antioxidant and anti-inflammatory.
Our maca is Gelatinized - so that it is easier to digest and absorb, for enhanced bioavailability.
Grown in Peru for thousands of years, maca is a cruciferous vegetable and therefore related to broccoli, cauliflower, cabbage and kale. Peruvians use ground maca to make cold and hot drinks, cakes, pies, breads, soups and stews. Maca has a predominantly earthy, nutty taste with hints of malt and caramel. Maca root benefits may include: helping to increase energy, fertility, libido and immunity. Several studies have shown that maca can enhance mood. Contains flavonoids. Maca is high in a number of nutrients including over 20 amino acids, vitamin B, vitamin C, calcium, magnesium and copper.
As a tonic and rejuvenator of the female reproductive organs, Shatavari is said to give the capacity for one hundred husbands! Actions include; circulatory stimulant, reproductive tonic, respiratory tonic, digestive tonic, general tonic, nervine, nutritive, rejuvenative, demulcent and antacid. Shatavari is the main Ayurvedic rejuvenator for women, as Ashwagandha is for men (though both have some action on both sexes). It increases breast milk production in women and semen production in men, and nurtures the mucous membranes in both.
Schisandra purple-red berries are described as having five tastes: sweet, salty, bitter, pungent and sour. Schisandra isn’t typically used as food but for medicinal purposes through Asia and Russia for generations. In traditional Chinese medicine, Schisandra is considered beneficial to qi, the life force or energy inherent in all living things. It's thought to have a positive impact on several meridians in the body including the heart, lungs and kidneys. Is commonly used in the treatment of Alzheimer’s disease, menopause, stress and depression.
Rhodiola is considered an adaptogen and contain more than 140 active ingredients. People in Russia and Scandinavian countries have used rhodiola to treat anxiety, fatigue and depression for centuries. Rhodiola also enhances brain function and can improve exercise performance.
Used for over 2000 years in Traditional Chinese Medicine, Astragalus is a super-hero in the world of herbal medicine. It supports and strengthens immunity - especially T-cell activity, is a potent antioxidant and increases endurance and stamina.
Pomegranate is bursting with Vitamin C, potassium and antioxidants and has a long history of use as food and medicine in Asia and South America.
Rose petal powder promotes a healthy cardiac system as it supports regular heart function by maintaining healthy blood pressure levels. It also promotes emotional balance by having a calming and relaxing effect on our mind. Rose petal powder encourages digestive health by supporting natural and healthy bowel movements, as well as promoting healthy skin by providing vital nutrients for rejuvenation and supporting healthy responses against environmental elements
Ginkgo biloba is a tree native to China that has been grown for thousands of years. It is the only surviving member of an ancient order of plants, and has remained virtually unchanged for 200 million years - which is why it's sometimes referred to as a living fossil. Used extensively in Traditional Chinese Medicine, ginkgo contains high levels of antioxidants, flavonoids and terpenoids. As an anti-inflammatory, it is used to treat arthritis and IBS. Ginkgo has been repeatedly evaluated for its ability to reduce anxiety, stress and other symptoms associated with Alzheimers.
The MSM we use in STAIT is ultra-pure distilled. Every batch of our MSM is rigourously tested by an independent laboratory to ensure the highest quality, minimum 99.99% pure MSM.
MSM (Methyl Sulphonyl Methane or Dimethyl Sulfone) is an organic sulphur compound found in all living organisms. It is the purest and most bio-available form of sulphur, one of the essential minerals crucial to life and the regeneration of cells. MSM has traditionally been taken as a food supplement to increase joint health for flexibility and mobility, as well as for strong hair and nails, beautiful skin, and other health conditions from leaky gut syndrome to mild arthritis, osteoporosis, and psoriasis.
A natural, calorie-free sweeter has been used in many countries for hundreds of years as a natural sweetener. Stevia has no negative side effects on the body, unlike sugar, and is useful for diabetics.
One spoonful of the STAIT Superfoods formula in a smoothie is a daily non-negotiable for the STAIT team.
STAIT founders Shaun and Samantha take theirs, in a glass of water, last thing at night before going to bed to help support the liver detoxification process whilst they sleep.
]]>To do it like a pro, ask yourself these questions:
]]>Preparation is by far the biggest advantage you can give yourself in a negotiation. To do it like a pro, ask yourself these questions:
Ask yourself “Why am I negotiating? Why am I REALLY negotiating?
To answer this, you must go beyond the surface. This needs a deep level of self-awareness, knowing your values and what truly matters to you.
Reminding yourself of your “WHY” will help you be confident, calm and ensure you control your ego.
(Remember that great negotiators know how to no-ego-tiate).
Ask yourself: “Who are you negotiating with? Try to find information about your negotiation partners: background, values, personality, mindset, etc.
When you can think like your counterpart, you will start speaking the same language - and that is what will connect you to reach successful outcomes!
Many people go into a negotiation without understanding WHAT they are really negotiating.
You need to understand and determine what it is that matters to you, what the minimum is you'd like to achieve from this negotiation and to what point you are willing to go for it.
This will help you determine your non-negotiables and walk-away points.
This is a point most people never think about:
Anticipate what might happen AFTER you've reached an agreement. Has everything been understood the same way by all parties? Have all points been agreed to by everyone? Is there anything pending that might become conflictual in the future?
After all, the most effective way of resolving a conflict is... to prevent it!
By asking yourself these 4 questions you allow yourself to prepare like a pro, go in confident, create an environment of collaboration and reach agreements that are aligned with your values and ethics.
Let's make the world a better place by resolving conflict through negotiation.
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