Talking Supplements: Melatonin

Melatonin is a neurohormone secreted by the pineal gland that helps regulate sleep. It is the reason why people tell you not to go to sleep watching TV or with any electrical devices as it appears to be sensitive to light therapy. And therefore the primary reason why people use melatonin is to normalise sleep patterns.

If you are a frequent flyer and suffer with jet lag, or work shift patterns or just general long and unsociable hours I would strongly recommend you trying Melatonin if you want to keep improving your fat loss + muscle building efforts as well as being productive throughout the day.

I would recommend taking 1 tablet 30-45 minutes before bed and you should find that you are falling in to a much deeper sleep.

Talking supplements: Fish Oil

Fish Oil is rife in our industry and is well know among health and fitness goers. The reason why fish oil is so highly recommended by fitness and nutritional professionals is to bring about the correct the omega-3 and omega-6 ration (1:1). Unfortunately our average diet which consists of high omega-6 products (red meat, eggs etc) has a ratio that can sometimes work up to 6:1 in omega-6’s favour.

Fish Oil provides a variety of benefits which are listed below:

– increase cognitive ability
-associated with healthier blood vessels
– decrease the risk of diabetes
– decrease the risk of several cancers including breast cancer
– Improves depression

Fish oil refers to two kinds of omega-3 fatty acids

Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)

These omega 3 fatty acids listed above are usually found in fish, animal products and phytoplankton. Fish oil is often recommended because it is the cheapest and most common form.

When the ration between omega-3 and omega-6 is right it can also influence which eicosanoids (signalling moleules) are released when the body is placed under stress. This is why it is so improtant to get the omega-3 and omega-6 balance right as fish oil primarily works through eicosanoids.


For general health I would recommend between 500mg-1g per day however I have put people up to 6g daily who have been on a very poor diet. The more you can get EPA and DHA from your diet will mean less fish oil supplementation.

Talking food: Brussel Sprouts

With Christmas just more than a month away I thought I would right to talk about the benefits of one of the ‘marmite’ of vegetables, the brussel sprout!!!!

Brussel Sprouts have been show to help to detoxify nasty toxins that enter the body. These can be environmental toxins or alcohol from all the social events you will be going to over the next few weeks.

Within the brussel is sulforaphane which increases the production of an enzyme called ‘phase-2 enzymes,’ which help destroy damaging free radicals and help fight carcinogenesis (good cells transformed in to cancerous cells).

The active ingredient within brussels is sinigrin which is responsible for the smell of brussel sprouts. It can suppress the development of precancerous cells and has been shown to help reduce the incidence of cancers such as colon cancer.

Being a child who has seen both his parents die of cancer this food just from a health perspective is a no brainer even if it is just for the festive period.

Brussels also supply a great amount of folic acid, potassium and bone building vitamin k.

Whether you love or loth brussel spouts you can’t deny the health benefits of the food so make sure you include them on your plate over this festive period!!!