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Shocking facts about Sleep (deprivation)

We all know sleep is important for our health. Still, sleep is often the first thing we cut if we need to make more space in our lives. Ironically, cutting back on sleep takes a toll on productivity, creativity, concentration, communication skills and basically whatever  makes us function as  human.
So for whatever reason you’re cutting sleep, you’re doing it worse.
Here’s a couple of notes I took of the video “Why Sleep is critical for the Body and Brain”. It’s a great video and a great channel to subscribe to. Check the quick facts here but be sure to watch the full video when you have time.
– Less sleep decreases the ability to consider alternative solutions to problems.  Our prefrontal cortex is responsible for planning, decision making, reasoning and problem solving and is significantly impaired with less sleep.
– Slow wave sleep and REM sleep is needed to take information from short term memory to long term memory.
– When you dream the brain is seeing how unrelated pieces of information fit together and simulating scenarios you need to be prepared for. Sometimes this can lead to insights you would otherwise never have (Paul Mcartney came up with the melody for “yesterday” in a dream)
– The Amygdala processes emotional information and is more active when you’re sleep deprived. The less sleep, the more likely you overreact to things.
– Only 5% of the population functions well on less than 6 hours of sleep. And even if you think you’re functioning well on your amount of sleep, would you know? Activity in prefrontal cortex goes down when sleep deprived, and that is the only part of the brain that has the power of self assessment. To “think” about how it’s functioning. so would you know if you didn’t get enough sleep?
– Sleep is also essential for tissue repair, balancing of hormones and maintenance of metabolic pathways.
– It’s also important for weight-loss: participants on a calorie restricted diet that could only sleep for 5 hours lost 55% less body fat compared to 8 hour sleepers on the same diet.
They also lost  60% more fat-free mass (muscle)
– Hormone levels are impaired with sleep decrease:
Higher Grehlin levels (causes fat retention and hunger) 15% higher
Leptin (making you feel saturated) was significantly less
Melatonin was less (anti -aging, anti cancerous)
Increased of cortisol (increases the worst fat, visceral fat)
HGH was less (cognitive function, muscle mass, tissue repair)
– 10pm to 2am seems like the most bang-for-your-buck sleep (the most growth hormone)
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Supplement Review: Venum BCAA

Supplement Review: Venum BCAA
Taste: 9/10 (Mango) it’s GOOD. Nice tropical mango taste which is addictive enough to make me want to add it to every bottle of water. It’s sweetened with stevia with which I think they went slightly overboard but I just slightly adjust the dose or refill my bottle once it’s halfway and it still tastes nice.
Price: 35$ a bit over $1 per serving (unless you use my tactic)
Would buy again: 100%
– Sweetness makes them perfect to turn into BCAA ice cubes for in your water. Refreshing!
– Added electrolytes which is a plus with the severe heat here
– 0% sugar
Overall: BCAA’S are “essential amino acids”, building blocks of proteins that the body cannot produce herself. Therefore we need to get them from food or supplementation.
The strength of BCAA’S lies in their ability to protect the breakdown of muscle mass and kicks-tarting the muscle repair.
Effectiveness: I’m definitely less sore and recover quicker than I have on previous workout programs. It’s very hard to say how much of that is attributed to this supplement.
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Supplements: BCAA’s (Review)



Branched Chain amino acids (BCAA’s ) are not necessarily a very popular supplement. It doesn’t promote enormous strength or muscle gains, muscle-bursting pumps or endless endurance.
It has, however, been around for a very long time and has consistently been a part of any high performance athlete’s supplement stack.

What’s the deal?

BCAA’s are known as “muscle protectors”. So if you work out hard , supplement them and you feel less destructively sore – or less long -then when you didn’t take them, they’ve pretty much done their job.

BCAA’s consist of three essential amino acids;  Leucine, Valine and Isoleucine. They’re essential because the body does not produce them on itself, so we need to get them from food or through supplementation.

The main benefits of supplementing BCAA’s can be summed up like this:

  • Enhanced muscle protein synthesis and muscle protein accretion in response to strength training and BCAA supplementation.
  • Improved body weight control and fat loss during energy restricted diets with adequate protein and BCAA.
  • Improved endurance performance via the prevention of central fatigue and/or other factors with BCAA supplementation.


Supplement Review: ON BCAA’S

Overall: BCAA’S are “essential amino acids”, building blocks of proteins that the body cannot produce herself. Therefore we need to get them from food or supplementation.
The strength of BCAA’S lies in their ability to protect the breakdown of muscle mass and kicks-tarting the muscle repair.

Effectiveness: I’m definitely less sore and recover quicker than I have on previous workout programs. It’s very hard to say how much of that is attributed to this supplement.

Taste: 6/10 (Raspberry Lemonade) it’s a bit too synthetic for me and a bit too weak at the same time. There’s a “chalky” aftertaste to it as well. Not bad, not good. I’ve had other BCAA’S that were far tastier than this.

Price: 28$ which comes down to about 1$ per scoop.

Would buy again: No

There’s still lots of scientific research being done on the effectiveness for these different mechanisms.

But if you’re ready to learn more take a look at the following links…




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Shopping list : Quick and Easy

A good diet starts with shopping. Don’t buy crap, don’t eat crap. It’s really that easy. Here’s a list with all the good stuff that needs to be in your basket.

Good Protein Sources:


Liquid Egg Whites: More convenient but more expensive
Skinless Chicken Breast: high quality lean protein
Lean Ground Turkey: Lean high quality protein
(Wild) Salmon Healthy fatty fish: costly but quality protein + tons of healthy fatty acids
Canned Tuna: Lean, easy and inexpensive. Get the water based one, not oil.
Lean Ground Beef
Cottage Cheese: Source of Casein protein. Slow digesting so will provide the body with protein for a long time.
Pork Tenderloin: fairly inexpensive medium lean protein.
Protein powder: Convenient, usually tasty and pure (if you get a good brand) also helps sweet cravings
Protein snacks: protein bars / nuts / seeds

Good Sources Of Carbohydrates


Oatmeal— cooked or overnight. Slow digesting, tons of fiber and nutrients. Learn to love it!
Fruit— Favorites for me are Blueberries (lots of nutrients / antioxidants ), bananas and apples. Best eaten around the workout because they’re mostly quick digesting carbs.
Vegetables— The more the better really. Tons of fiber and nutrients.
Sweet Potatoes
Brown Rice
White Rice: Fast-carb. Best eaten around the workout
Whole Wheat Bread

Good Sources Of Fats


Olive Oil
Flax seed oil
Fish Oil—Staple source of omega 3/6/9
Almond Butter
Cashew Butter
Peanut Butter (watch the sugar content)


Vitamin B6

B6 (Pyridoxine)

After conversion to the co-enzyme pyridoxal phosphate (plp) it plays an important role in the structure, degradation and conversion of amino acids.
It also helps in the regulation of the hunger /saturation mechanism and the regulation of sleep rhythm.

More and more studies indicate that B6 also improves cognitive function and improves the immune system.

The RDI is set to 1.5 mg for both men and women. It is in a large amount of products but often not in high concentration.

B6 is found in:

– meat
– Eggs
– whole-wheat products
– potatoes
– various vegetables
– fruits (banana, watermelon)
– dairy products


Fun Fact : A banana delivers half the ADH for B6


B6 is not well resistant to heating. This causes a large part of the vitamin to be lost.

Biological availability:

This is generally a lot better from animal products than from plant sources.

B6 deficiency:

Can lead to confusion, depression and anemia.


B6 surpluses are possible by using supplements. This can lead to tingling in the arms and legs, depression, muscle weakness and fatigue.

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Quick Snacks: MCT oil Coffee Gummies


5 Tbs of Coconut Oil / MCT Oil
5 Tbs of Grass-fed Butter
2/3 Cup Gelatin powder
4-5 Cups of coffee (quality beans)
2 Tbs  raw honey/stevia (adjust to taste)
Vanilla extract to taste

-Blend for 30 seconds
-Put in oven tray and refrigerate for 3 hours



Ready to snack !!

Source: Livestrong

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តើ RMR (Resting Metabolic Rate)​ ​​របស់អ្នកមានលក្ខណៈដូចម្តេច?

Mark Chen

– with Yon Socheata (Max Cross)


តើ RMR (Resting Metabolic Rate)​ ​​របស់អ្នកមានលក្ខណៈដូចម្តេច?


ជាក់ស្តែងបើទោះបីជាអ្នកមិនធ្វើសកម្ម​ភាពអ្វីក៏ដោយ​​​​​ក៏រាងកាយរបស់អ្នកនៅតែប្រើប្រាស់នៅថាមពលជានិច្ច។​ ជាធម្មតាយើងហៅថាមពលនោះថាជាកាឡូរី​​​ ថាមពលនេះទៀតសោតគឺ​ មិនមែនជាអ្វីមូយដែលមានពីខ្លួនប្រាណយើងទាំងអស់គ្នាហើយអោយយើងមានរូបរាងតូចស្អាតជាងមុននោះទេ។​ថាមពលនេះមានសារះសំខាន់ណាស់ក្នុងការជួយរាងកាយមនុស្សយើងធ្វើបំលាស់ប្តូចលនាព្យាបាលកោសិការ បណ្តុះកោសិការ​​និងធ្វើអោយការគិតបានប្រសើរ។​​​ទាំងអស់នេះហើយសុទ្ធត្រូវការប្រើប្រាស់ថាមពលជាសំខាន់។

ហេតុផលដែលធ្វើអោយមនុស្សចំនួនភ័យខ្លាចកាឡូរី​ ធ្វើការបែងចែកនៅកំរិតកាឡូរី
រឺមួយជ្រើសរើសនៅទឹកទទួលទានរាល់ថ្ងៃ​ (ដូចជាកូកាកូឡាមានជាតិស្ករតិច) ដែលមានកាឡូរីតិចតួចក៏ដោយសារតែពួកគាត់គិតថាកាឡូរីអាចធ្វើអោយឡើងទំងន់។​បើតាមការពិតជាក់ស្តែង​ វាពិតជាដូច្នេះមែន។

តែករណីនៃការឡើងទំងន់នេះអាចទៅរួច បើសិនជាយើងទទួលទានកាឡូរីហួសកំរិត។ ការស្រាវជ្រាវនៃការឡើងចុះទំងន់ទូទៅគឺមានលក្ខណសាមញ្ញទេ នោះមានន័យថារាងកាយរបស់​
យើងគឺស្រូបយកថាមពលចូល ច្រើនជាងថាមពលដែលប្រើប្រាស់ទៅវិញ ដូច្នេះមានន័យថាថាម
ពលមួយចំនួនដែលនៅសល់គឺ ត្រូវបានរាងកាយរក្សាទុកសំរាប់ប្រើប្រាស់នៅថ្ងៃបន្តបន្ទាប់។ នេះគឺជាភាពវៃឆ្លាតនៃការដំណើរការរបស់រាងកាយមនុស្សយើង។​ តែអ្វីដែលជាផលប៉ះពាល់របស់ដំណើរការនេះ គឺរាងកាយនឹងរក្សាទុកនៅជាតិខ្លាញ់មួយចំនួន ដែលមនុស្សទូទៅមិនត្រូវការ។ ហើយករណីនេះកាន់តែមានផលប៉ះពាល់ខ្លាំង បើសិនជាចំនួនជាតិខ្លាញ់​នេះកើនហួសពីកំរិតណាមួយ។

ដូច្នេះចំនុចសំខាន់ក្នុងការបង្ការការឡើងជាតិខ្លាញ់ និងធ្វើអោយបាននៅការទទួលទានរបបអាហារអោយបានត្រឹមត្រូវគឺ ធ្វើការគណនានៅចំនួនថាមពលដែលអ្នករូបរាងកាយអ្នកត្រូវការក្នុងមួយថ្ងៃ។ វាចាប់ផ្តើមឡើងពីរូបមន្តដ៏ល្អប្រសើរមួយក្នុងការគណនា RMR (Resting Metabolic Rate) (កំរិតនៃការប្រើប្រាស់ថាមពលប្រចាំថ្ងៃ)។ ហើយលទ្ទផលដែលគណនាបានអាចបង្ហាញអោយយើងឃើញពី កំរិតថាមពលដែលរាងកាយត្រូវការក្នុង​មួយថ្ងៃក្នុងការរក្សាអោយបាននូវដំណើរការទូទៅនៃសរីរាង្គខាងក្នុង រក្សាអោយបានភាពសកម្មនៃខួរក្បាល និងកំរិតសីតុណ្ហភាពក្នុងខ្លួនអោយមានលំនឹង។

ការប្រើប្រាស់នៅរូបមន្តនេះ បង្ហាញអោយអ្នកឃើញពីចំនួនថាមពល (កាឡូរី) ដែលរាងកាយត្រូវការក្នុងការបំពេញមុខងារចាំបាច់រៀងរាល់ថ្ងៃដែលបានរៀបរាប់ខាងលើ។ អ្វីដែលអ្នកត្រូវចងចាំពីការបកស្រាយនេះ គឺត្រូវទទួលទានអោយបានគ្រប់គ្រាន់តាមអ្វីដែលរាងកាយត្រូវការចាំបាច់ក្នុងការលូតលាស់ទៅតាមលទ្ធផលដែលបានគណនា។ សូមជឿជាក់លើខ្ងុំចុះថា អតិថិជនរបស់ខ្ងុំពីមុនមកគឺមានការយល់ឃើញខុសចំពោះរឿងនេះ ដែលពួកគាត់មិនបានទទួលទានអោយគ្រប់គ្រាន់តាមអី្វដែលរាងកាយត្រូវការ។ ថ្វីបើពួកគាត់ទទួលបានលទ្ទផលនៃការសំរកទំងន់ជោគជ័យនៅដំណាក់កាលដំបូង តែនេះមិនមែនជាវិធីសាស្រ្តល្អក្នុងរយះពេលវែងទៅមុខទេ។​

​​88.362 + (13.397 *ភេទ) + (4.779 * កំពស់) – (5.677 *ទំងន់)

មើលទៅដូចជាមិនទំនងទេ មែនអត់!

តែអ្វីដែលល្អសំរាប់អ្នក គឺរាល់ការគណនាទាំងអស់នេះត្រូវបានធ្វើឡើងដោយអ្នកជំនាញសំរាប់អ្នកមានស្រាប់។ ដូច្នេះហើយបានជាខ្ងុំសូមធ្វើការណែនាំ នៅវិធីសាស្រ្តរបៀបថ្មីនេះដែលមានភាពងាយស្រួល និងរហ័សក្នុងការគណនានៅលទ្ធផលនេះអ្នកទាំងអស់គ្នា។

វិធីគណនានេះមានភាពងាយស្រួល គឺគ្រាន់តែធ្វើការដាក់បញ្ចូលនៅ នៅពត៏មានពីរាងកាយរបស់​អ្នក បន្ទាប់មក កម្មវិធីនេះនឹងធ្វើការគណនានៅលទ្ធផលជូនអ្នកភា្លម។

Powered by BMR Calculator



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Nutrients: B2 (Riboflavine)

Vitamin B2 (riboflavin) What, why and how much?

This vitamin is important for energy metabolism and optimal functioning of the central nervous system.

RDA is 1.1mg for men and 1.5mg for men.

Products with a good source of B2 include:

– milk and other dairy products
– Meat
– organ meats such as liver
– whole grain
– Green vegetables, broccoli, spinach, asparagus
– Eggs
– some fruits like bananas
– mushrooms
– crustaceans



source: Healthbeckon

Vitamin B2 is fragile and disappears from food when it is exposed to UV light. Long-term exposure can be 50-80% of the vitamin loss!! Hence milk is often found in a carton and not in a plastic bottle!

B2 deficiency can cause digestive problems and skin. Also, inflammation of the eyelids and mouth occur.
Symptoms of an excess if B2 are not well documented.


Mark Chen

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10 easy ways to live more healthy

1. You’re not a dog

Stop rewarding yourself with comfort food every time you’ve been a good boy or girl. You are not a dog.
It’s far more productive to reward yourself with good food. Healthy food, good sleep, time to relax or a good massage. Try to establish an upward cycle with habits that increase each other’s value instead of constantly bouncing back and forth between feeling good and feeling guilty.

2. Cut the bullshit

You know how much b******* you are consuming. You know how much sugar you’re getting. How many sodas you’re drinking. How many times you order fries instead of salad on the side. You know it and therefore you know how much of that you could easily cut out to increase the quality of your diet. Take a good and honest look at the amount of stuff that doesn’t add anything of value to your diet and just cut it out.

3. Eat close to nature

The current paleo diet has a lot of things good about it. Most of the things that you’ll be eating and that diet are close to Nature.
So that means you’re either eating something that “had parents” or something that comes pretty directly from the ground. Think meats, fish, eggs, nuts, vegetables.. pretty much all types of a food with a high nutrient density.
Try to stay away of processed foods because usually with the processing comes a lot of addition that you don’t really need. Think about additives for scent, taste enhancers, preservatives, sugars or transfats. The closer you eat to nature the more you remove these unwanted additions from your diet.

4. Watch your calories

Calories in vs. Calories out remains one of the biggest parameters to take control of your diet. The basic Science is quite simple; As long as you consume more than you burn, you gain weight. The moment you consume less then you burn, you lose weight. The challenge is to find the sweet spot between what your body needs for maintenance and for activity.  Though this may seem like a challenge, it is actually quite easy to figure this out. Just download a calorie tracker and use it to note down everything you eat for a week or two and you’ll have a pretty good idea of how you’re doing. Measure and make changes from there.

5. Rev up

Ramp up your engine.  Your metabolism has a very big impact on your health and your body composition. You need to try to rev up metabolism of the body to make sure all the body-building processes take place in the right amount, at the right time. When you’re sitting down for a couple of hours, everything slows down inside the body as well.  There’s a lot of ways you can rev up your metabolism but a good first thing to just start moving more.
Take the stairs instead of the elevator. Take the bicycle instead of the motorbike. Go for a walk instead  instead of bingeing on Netflix. This is not rocket science guys.

6. Short shelf life

Next time you’re out for groceries, try to make sure you aim a for food that doesn’t hold for longer than 2 weeks. This brings us back to the point I made before on eating closer to nature. As long as you make sure you only buy products that have a short shelf life, you’ll make sure that you take a lot of the processed b******* out of your diet. So pay attention next time you go shopping and only take products with a short shelf life. A good diet starts with good shopping.

7. Cut down the toxins


Toxins are the opposite of micro-nutrients. Instead of building the body and supporting the immune system they basically sabotage the entire system. They mess with your hormone system , immunesystem and with your mood. These toxins include the more obvious ones like alcohol, tobacco and sugar but also think about additives in food like BPA and phtalates.
Check this T-nation article for more info https://www.t-nation.com/living/fight-the-t-killing-toxins

8. Pull out the sweet tooth

Try to watch your brain and see how dependent you actually are on the nice feeling you get from getting a sugary rush. A lot of people don’t know this, but they’re actually addicted to sugar. Sugar has a comparable effect on the brain as cocaine does. It triggers a strong response in the reward system and the more often you trigger this reward system, the more often you get a “call” for more this good feeling. Long term, this means that usually you won’t even actually need or want the food that you suddenly crave. It’s more that your brain is being hard-wired to tell you that it wants the reward. So it’s your job to start to recognize these signals and start to ignore them to make sure the addictive signals start to wear thin and eventually disappear.

9. More veggies

Double or triple the amount of veggies that you eat. Truth is, it’s very difficult to get too many vegetables – or even enough – in your daily diet and there’s many reasons to put more into your diet.  Think about the enormous nutrient density, the amount of minerals and vitamins that you’re getting and the amount of fiber. It also makes you feel  full you up so that you don’t get trapped into eating junk. The more vegetables you eat, the more nutrients, the less likely you’ll eat crap.

10. Water

Drink water. Lots and lots of water.  Don’t forget, roughly 80% of the body is made up out of water.  I don’t understand how so many people fail to get enough water. There’s plenty and you can get it everywhere. And every little bit extra makes sure that all the processes in your body run more efficiently. You’ll feel better, you’ll move better, you’ll recover better, you’ll sleep better. Plus. because the stomach is more full you won’t be as hungry and  tempted to make bad food choices. Check your water intake and if you don’t get enough, up it. Get a glass of water right now.
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Are you drinking unhealthy water?

We don’t pay much attention to the water we drink. It’s not a concern to most people, which is strange when you consider that the body consists of roughly 69% water

More and more people are focusing on getting their fruits and vegetables from organic sources, so that they can limit the amount of chemicals on the food they eat.
However, when it comes to the water we drink the general idea is “tap water is fine”.
I mean, it’s just H2O right? –  2 parts of hydrogen and a part of oxygen.
Well… not really. Water has countless different forms and chemical structures. Since almost all of our systems’ processes run on water, both quantity and quality of out water matters.

Fun fact: tap water has lots of chemicals like fluoride, antibiotics and other waste products. 1

Dr. Mu Shik Jhon, considered by the scientific community to be the top water expert in the world, writes that the best drinking water contains a balance of essential minerals.

In his book The Water Puzzle and the Hexagonal Key, Jhon says that from a biological and medical point of view, de-mineralized water is simply not healthy to drink.

In fact, Japanese water experts consider de-mineralized water as “deadwater, while mineral-rich water is referred to as “livingwater.

De-mineralized water is not found in nature. Nor does is it promote growth or health of living organisms.

Among the daily bottled waters we are drinking, there's a couple of common types which are the following

Among the daily bottled waters we are drinking, there’s a couple of common types which are the following

Spring water:
This is water from a natural source, or a “spring”. It has to be won straight from this source and has to contain the same physical properties during production as when it was bottled. It will contain a balance of trace minerals that are important to the human body. Depending on the location, the consistency of these minerals will be different and sometimes chemicals may also be present.
Purified water:
This is water that has been processed through reverse osmosis, distillation, deinozation or other processes that change the physical properties of the water. Must contain no more than 10 parts per million disolved solids and therefore has very limited nutritional value.
This type of water is often sold as bottled water but is very likely the same as tap water.
Distilled water:
This water is boiled to remove microbes (and this process also removes minerals) and afterwards recondensed from the steam. It’s water with a bit of a flat taste and significantly less (or none) micro-nutrients.
Mineral Water
Water from a natural source with at least 250 particles per million dissolved solids. When sold, the same type and amount of trace minerals must be present as they would at the source.
“Good” Water needs to have a couple of qualities, for example:
Contaminant free: Filtered of unhealthy substances, like toxic metals, bacteria and viruses, chlorine, fluoride
Mineral Rich: The natural occurring minerals should not be removed because of purification processes (like described above)
Alkaline Ph:  Ph level (acidity) needs to be between 7.0 and 9.5, which indicates a healthy level of alkaline minerals like calcium and magnesium
Good taste: Simply because otherwise there’s no incentive to drink enough of it 😉
With this in mind, check the label of your standard water source and see what kind of water you’re getting. You might be one single step removed from changing your quality of life for the better.
1 http://freshlysqueezedwater.org.uk/waterarticle_watercontent.php