Your recovery Rockstar

Did you know that getting adequate and good quality sleep has a significant impact on hormone balance and muscle protein synthesis.


Outside of muscle growth, sleep deprivation has also been directly linked to an increase in appetite and as a result an increase in body fat. Because when you are not getting enough quality sleep hormones called Ghrelin and Leptin are affected and can effect our hunger levels.


Poor sleep will also lead to detrimental effects on your immune system
Because sleep helps T cells, a key part of our immune system, get to other places. Having enough T cells around to keep an eye on things means that we’re better able to start an immune response as needed.


But that’s not all. Remember that sleep helps us learn and remember? Well, it works for immune cells too.


Sleep boosts the immune system’s ability to ‘remember’ particular antigens, such as viruses. And more effectively produce antibodies or specific defenses against a particular antigen.


The most beneficial phases of sleep are the 2-3 hours of deep sleep we should experience each night. Deep sleep is very restorative and is where our stress hormone cortisol is at its lowest. And other hormones that support muscle growth are at their most potent.


Phases of sleep and the circadian system affect our immune and inflammatory responses. During this period there are changes to levels of various hormones.


These hormonal changes help boost the adaptive immune response. By helping it learn and “remember” antigens. When we sleep, our immune system is transferring what it’s learned about specific antigens (such as viruses) into its ‘long-term memory’. Which helps it recognize and respond effectively to the same antigens in future.


Cortisol is a stress-response and steroid hormone that regulates a wide range of vital body processes. And, it plays a crucial role in our sleep.
Under normal circumstances, cortisol follows a strong circadian rhythm. It’s highest when we first wake up, and decreases throughout the day.


When we don’t get enough sleep, we see less variation in the circadian rhythm of cortisol. We don’t get the highest highs in the morning, nor does cortisol drop as much in the evening.


This means that we often end up with higher measurements of cortisol after poor sleep because it doesn’t decrease like it should. On top of that, not getting enough sleep is stressful, too!


So, does it matter if we get a bad night’s sleep, or if our cortisol is too high, or both?


Yes.


Some research has suggested that cortisol could be the factor that links poor sleep to the development of depression. These things often go together.


For instance, a hallmark symptom of depression is changes in sleep. Including more awakenings in the night, difficulty falling asleep, and less deep sleep. Unsurprisingly, people who have depression often also have higher concentrations of cortisol.


If we’re able to improve our sleep and reduce our cortisol levels (i.e., deal with our sleep and stress), it will likely also help us better take care of our emotional, psychological and social well-being.


You can get started on improving your sleep quality by:

  • increasing darkness in the bedroom
  • have a regular time for going to bed
  • remove electrical equipment from the bedroom
  • maintain a cool temperature in the bedroom
  • use an alarm that will wake you up in a light sleep phase

How to stay motivated

The most common questions I get asked are revolve around motivation;


‘how do you keep it going’,


‘how do you stay motivated’,


‘how do you get to the gym X amount of times a week’,


‘how are you so consistent with your sleep?’,


‘how do you maintain you physique?’.


The answer is…


…I have a plan! In my diary, everything is in there. My workouts, my meal times and my sleep.


Before I did this everything was so hap hazard and off the cuff. I was finding time instead of making time for the things essential to health and fitness.

That’s where the consistency comes from, having a routine! This structure and organisation omits the reliance on motivation. It’s overridden! My sleep regime, my exercise sessions etc. become a matter of course.


This plan for my lifestyle is one I can stick to and that I enjoy. because I have factored in the salient things and I do them day in day out, excellent health is the outcome.


By making time for the important things it makes motivation redundant. I do them regardless. Sometimes my motivation is high to do these things and sometimes it is low.


Because motivation is fickle, but routine and habit is consistent! And being consistent with your regime is how you achieve optimal health.


Another thing to consider is to make sure that your regime is realistic and enjoyable. Because if it is not, it is going to be difficult to stick to. And then you start bringing motivation into the equation. Motivation is what you don’t want to be reliant on/use.


Don’t get me wrong the times I’m motivated I embrace it and take full advantage of it. I’ll push myself a little harder, be more accurate with tasks and my productivity will be higher! But it’s not the foundation or the deciding factor in my actions.


The most important questions I ask my clients are ‘how often can you assign to this?’ ‘How many times a week can you exercise?’ ‘What’s a realistic bedtime for you?’ ‘What foods do you enjoy eating’ and ‘how many meal times do you prefer in a day?’
Because the best plan for your health and fitness is one that you can stick to! (And obviously one that gets you results).


Yes there are exercises that are going to be optimal for improving body composition. And to ensure that they are getting what their body requires for optimal function. And a few adjustments may have to be made. But you have got to be able to stick to it and enjoy it. And there in lies the secret sauce, adherence! It is the same with diet, if I tell you it’s chicken and broccoli for the rest of your days, you’re going to say ‘Andrew, kindly f*%k off!’.


This is why food plans are stupid. You’ve cultivated your diet over years and you eat at convenient times. To completely overhaul your diet is ludicrous! You won’t last very long before you throw in the towel and you are back with the diet you had before. But a nutrition plan well, that’s your diet tweaked to ensure you are getting the macronutrients inside of the meals you like.


I have had friends tell me that they had done a certain personal trainer’s, (let’s call him Joe) diet plan. And they lasted only a couple of weeks. Because ‘prepping like a boss’ (making meals for the week and putting them in Tupperware). And ‘eating clean’ is miles away from their normal diet. No wonder only 10% of the people that buy his plan complete it!


So when you’re thinking about sleep, stress management tactics, exercise and diet. Think about what you enjoy doing and you won’t need motivation!

A drop in the ocean

If you are looking to make a change it’s not an hour of exercise per week you need help with.

It’s the support outside of that gym session. Sure a trainer beasting you in the gym is fun and exercise is great and you’ll feel good it. But to make changes you need to go beyond that. You need to look past someone counting how many burpees you’ve done. To someone who can give you support outside of that gym session.

I’ve seen people that have had trainers for years and made zero change. That’s because one hour of the week that you exercise is futile when it comes to improving your health. It’s a drop in the ocean. 

As I said it will make you feel good for having done it but if you don’t have your nutrition on point it doesn’t matter. if you don’t have your sleep and stress managed then you aren’t getting to the crux of it.

It’s like putting a plaster on a broken arm

Lifestyle choices, the things that you’ve engrained over the years. Are the things that have got you into this situation. One hour of beasting a week isn’t going to help.

And what happens outside of that gym session with a trainer? You’ll have a vague idea of what to do from the sessions you’ve had but as soon as you walk out of the gym. You are on your own. This is tragic because that one hour in the gym accounts for only 4% of your day.

The other 96% is going to be a guessing game, the foods you eat your sleep cycle, how you manage stress, your activity. Plus all the other things that encompass your quality of life.

Without knowing what to do for the rest of the week you are stuck. Unaware of what you need to do to change your body nor do you have the mindset to facilitate change.

That one hour with a trainer does nothing to help you understand your metabolic rate. To determine the calories you need for fat loss and improving your energy. What needs to be a part of your diet to optimize testosterone levels and ensure you are helping keep lean mass. What exercise frequency and type you need to build muscle. Mitigate stress and elevate testosterone levels. What your sleep cycle looks like to ensure that you are energized. So you have focus and improved executive function.

Don’t get me wrong it’s admirable taking action to make a change but when you are not changing. It’s a poor investment. And it’s not the trainer’s fault, I’m sure they’re doing the best. But unfortunately, the entry standard into the fitness industry is low.

Gym staff will be able to guide you with exercise techniques. But someone with a Degree in sports science will have advanced knowledge of physiology. To program your sessions and recommend what exercise is relevant to your goal.

A Nutritionist will be able to plan out your diet to ensure that you achieve your goal of getting leaner. Whilst ensuring that you adjust your diet to optimise your energy and productivity. Increasing your testosterone levels.

An NLP Practitioner will help you manage stress. And ensure that cortisol doesn’t diminish your vitality and energy.

This is why it would be prudent to have a health coach in your corner. Someone qualified in all those areas. Who can program your lifestyle to improve your health. 

Ask yourself ‘what is the cost of not doing so?’ To continue on spending thousands on trainers whilst making no change. Wasting time getting nowhere with the newest fad diet that claims to be better than the last fad diet. To carry on feeling tired, exhausted, and stressed.

That is going to be very costly in terms of time and money. Not to mention the toll on your health.

The Limitless Lifestyle Blueprint covers every area of your lifestyle. To ensure that you are in the best possible health to live the quality of life that you want. To look good, feel good, and have that abundance of energy that helps you perform at your best.

Click here

Progress not perfection

Good moaning Friend,

I hope you know that it’s common for willpower to fail at times. You may suddenly give into junk food and overindulge because of hunger or temptation. 

Or you may skip a workout because you had a shit day at work or an argument with your spouse and you are not in the mood. Or maybe you binge-watched a Netflix show and didn’t go? 

These things happen. You must forgive yourself and get back to it. So many people make the cardinal error of aiming for perfection and when they slip up, they feel like they’ve failed, and the entire goal has gone to waste. 

They then decide to just let themselves go, carry on with the bad habits, and give up on their goal. It is the equivalent of getting a flat tyre then slashing the other 3! All because they slipped up once and think it’s ‘game over’. It’s not! 

Acknowledge your mistake and analyze why you slipped up. Maybe you need to remove all fun foods from your kitchen, so you don’t binge. Or maybe you should work out first thing in the morning, so you don’t skip your training sessions. 

Once you figure out a way to rectify future mistakes, you’ll increase your compliance and prevent future slip-ups. It is easier when conditions are right.   

Aim for over 85% compliance with your routine and habits. 

No matter how disciplined you are, you will make a mistake and give in to temptation here and there. If your compliance is 85% and above, you’ll definitely be on track to achieving your goals. Perfection is unattainable. Progression is what you are focusing on!

If you’ve lost 0.5 kg this week that’s progress! If you’ve done more exercise or you’re stronger than last week, that’s progress! If you’ve got more sleep or controlled your temper in a situation that would typically see you erupt. That’s progress! And that my friend is all you need to concern yourself with.

If you want to make progress with your health and fitness. To look better, feel better, have more energy, and increase your productivity. Then the Limitless Lifestyle Blueprint is for you.

Click here

Measure your progress

Often when we hear words like tracking or recording we fret and become anxious. We avoid compiling data about ourselves because we are fearful of what the numbers might tell us.

I wanted to tell you that this data/feedback is where you are, not who you are! These numbers should not define you, only bring to your attention that there is still work to be done.

I advocate you measure your progress as the data you gain tells you that you are:

1. actually taking action, not thinking that you are taking action.

2. on the right trajectory towards your goal because you can see a trend.

This in itself is motivating and will aid momentum. Because you can see that what you are doing is working! And that’s the most reassuring and satisfying feeling; knowing that what you are doing is working!

You move out of that limbo. That frustrating zone where you are taking action but you aren’t sure if it’s working or not. It’s a soul-destroying place to be when you are trying your hardest but you don’t see progress. Because you are unsure if your actions are worthwhile.

‘Am I wasting my time? Am I ever going to see results?’

Which is I offer a money-back guarantee on The Limitless Lifestyle Blueprint.

I know that when you follow the steps I’ve outlined you will achieve results, that will have you looking and feeling great. Giving you more energy, productivity, and confidence. Not only from being in great shape but from not wasting mental energy on your health concerns.

So if you are ready to start measuring your progress click here

Regret

My palms get sweaty on hearing that word. It makes me think if I’m making an impact and if I’ll be where I want to be 10 years from now.


Regret is a scary word. But it’s also a motivating word. Because regret DRIVES me to take action because I never want to feel it.


I’m DRIVEN to do everything in my power to succeed… So I don’t feel regret later.


Whether it’s tomorrow, next month, next year, or next decade. I’m always doing my best to move forward. Even if I don’t succeed every time – I’m always trying. As long as I’m enjoying the journey, I’m happy.


Because you never know when the journey will end. So that’s why I make the MOST out of every single moment. Because I never want to feel like I didn’t give it my all.
I know this is a deep message, but it’s one you need to hear.


No matter what you’re going through right now… Don’t give up!


Because the relief & success you’ll feel after you make it out of a bad situation feels SO much better than regret. Remember that!


So if you are trying to lose those 30 pounds you’ve been trying to lose for the past 10 years. 


Lower your risk of health concerns.  


Avoid a divorce that would cost you half your wealth.  ⠀


Achieve that promotion which adds extra £££ to your take-home. From focus and productivity at work.

These are all doable. The beautiful thing is The Limitless Lifestyle Blueprint covers most of the above.

A system that is more efficient, faster, and customized to your specific lifestyle. 


Click here

You make the decision

Good moaning Friend,

Answer me this, and be honest with yourself. Is the best version of you is being kept at bay by your habits? Is your lifestyle doing you a disservice? Are you longing for a change?

Are you stuck in a rut? On a negative trajectory with your health and fitness, always feeling lethargic? Stuck in the monotony of life doing the same thing over and over, not progressing. Getting fatter, unhealthier, and dreading your next medical?

Do you see other guys in great shape seemingly effortlessly? Watching them engage in public displays of affection with their other halves.

Well?

I know, it’s a real papercut! But fret not! All this can be remedied.

I know what you’re thinking, those guys are not me, they live a different life. They have the time, I don’t.

What if I told you that the guys I work with were of exactly the same mindset. They didn’t believe it was possible. But to quote Nelson Mandela…

‘It always seems impossible until it’s done.’

These guys were no different to you. They knew they needed to change. They could feel their energy draining, their vitality slipping away.

Their problem was that they didn’t have a plan (like Alice in Wonderland asking the cat for directions, but not knowing where she was going).

That was until they took action. They made the decision to change. They committed to getting the most out of life before shuffling off this mortal coil. They took control and realized what I’m about to tell you now. Your health, your performance, your work-life balance… 

…starts with you!

It starts with you implementing self-discipline, managing your time. Saying no to the irrelevant and distractions. Blocking out family time, gym time, time for yourself, as you would a work meeting.

‘Ok Andrew I hear you, but where do I start with all this?’ You ask.

Well, to give you a plan going forward I have upgraded my free guide.

The Gentleman’s Guide to Vitality

In it, you’ll find:

*Diet tips for weight management and supporting testosterone levels
*Workout plans to improve body composition and reduce insulin resistance
*Sleep guidance to guard against testosterone decrease
*Stress management to reduce cortisol levels

Click here to download 

Start implementing the things in the guide and I promise you that you’ll be in a better position with your energy, productivity, and happiness.

But if you need some more support, someone to work it out for you, connect the dots, expedite the process and keep you accountable…

You don’t build confidence!

‘That would be great. I would love to do that Andrew but I don’t have the confidence.’

‘You do’. I told him. ‘The confidence is there. You only need to remove the layers of insecurity that are suppressing it.’


‘It is there inside you. It’s a case of stripping away the negative narrative about your health, appearance, and future.’


‘That’s what we are going to be working on. Removing those limiting beliefs with physical and mindset changes.’


I could see the light bulb turn on. I could hear the cogs whirring. What I had said had landed. All of a sudden, James had switched on. What a great initial consultation we had.


James was no different from the other guys who I’ve worked with on The Limitless Lifestyle Blueprint.

Unfulfilled in their career because they are underproducing (due to low energy levels). 

Not progressing to the next level promotion that they have been working towards for the past 5 years. ⠀⠀⠀⠀⠀⠀⠀ 

Unconfident in their body and their intimacy with their partner has dropped off.

Stuck because they have been wasting thousands of dollars and hours on quick fixes. And they are still in the exact same spot as they were 5 years ago. 


Except worse off because they are 5 years older. 

This is why signing up to The Limitless lifestyle Blueprint and going through the modules of change, is beneficial. Because what you are paying for is time.  

Time saved from not following bad advice.  


Time saved from expediting the outcome. 


Time accrued from stacking years on to your life. 


Time back with your family because you are present and have balance.

For more information on how The Limitless Lifestyle Blueprint can help you click here.

100kg done!

Well, that’s it. 100 kg done!

‘What are you talking about Andrew?’ You ask.

Over the last 7 years, I have been carrying out some due diligence. Self-experimentation in the form of weight loss and weight gain. Evidence-based practices that I have refined over the years. And this weekend saw me hit 100kg weight loss total.

To give you some specificity, I’ve lost between 10kg and 22kg each year for the last 7. Which has reached a combined total of 100kg.

Why?

Well, I do it to show people how to transform their bodies sensibly. How to lose fat properly. How to actually gain muscle.

Because as you know it’s a minefield out there. A minefield filled with charlatans and zealots preaching their diet and exercise religions.

‘Thou shall not eat carbs’

‘I command you to do fasted cardio’

‘Burn in hell for all eternity when you eat meat’

Diatribe. These people love to create some sensationalism, a new fad to hoodwink people.

I would rather show people and prove that there is a sensible way of going about it. Demonstrating what I do with my diet to lose fat and what exercise I do to gain muscle to be fitter.

I suppose I wanted to back up what I was preaching. Which I don’t see anyone else doing. I see many people talk a great game but no action. They’ll get on their soapbox, but they new back it up with any action. Probably because they know what they are pushing is ridiculous and they would last 5 mins.

I wanted to prove what I was preaching works. And that my blueprint will work for anyone. So here’s a brief synopsis of what I did during my weight loss phases.

Diet
A moderate energy deficit. Going too aggressive in the first years left me very hungry and prone to muscle loss which is bad. So for the last years, I aimed for a 15% deficit.

A weekly target for my calories. This was far more flexible than a daily target. It meant that I could bank some calories for the weekend when my intake would be higher.

I assigned a certain amount of my calorie budget to protein. And kept my daily protein intake high. Most of my meals were focused on protein. This did wonder for my hunger (protein reduces your ghrelin/hunger hormone). And helped with preserving muscle mass.

Exercise
The only cardio I did was walking. This mitigated high hunger periods (common post cardio training).

I found a frequency of workout sessions that worked for me (5). And the focus of those sessions remained the same during weight loss and weight gain periods. Do a little more each week. (This was easier during weight gain phases)

Sleep
This was a tough one because toddlers don’t care about your sleep regime. Yet I would always set myself up for 7 hours of sleep (actual sleep not being in bed). On the days where sleep was poor, hunger was elevated. Food reward heightened and satiety lowered. So I was always aiming for those 7 hours and riding out the storm on days where I didn’t get it.

Tracking
I tracked my energy intake during all 7 years of experimentation/weight change. This was a means to an end. When at a point where I want to maintain my weight. I would track my intake for a week or so then put down the tracker. But during times of change, I had to track. Even as an experienced dieter I would be way out without tracking. And the thought of calculating and storing up a running total every day. Seems exhausting and very inaccurate.

And there you have it. My best tips for dieting. By implementing those things you’ll look and feel better at the end of it.

If you want my blueprint which shows you the specifics you can grab a copy here

Simplicity is the key!

Thinking you have to be perfect will be your undoing! Being consistently good is far better than inconsistently perfect!


It’s amazing how people give it the beans with their health and fitness drive only to fade like a cheap battery. Be it a new year’s resolution or the easing of lockdown procedures that sees a new fitness pursuit. It’s quite astounding how people go about it.


Sipping on BCAAs whilst trying to get in 7 gym sessions a week. Along with keeping up 10,000 steps and meal timing. The only meal allowed being kale and chicken and it has to be before 6 pm.


These directives constructed from some half-baked fitness claim from someone. Or derived from an article from a Men’s Health.


This is not the only magazine that sensationalizes everything. They have to. How else are they going to keep subscription rates up? Not by telling people that there is only one way to lose body fat (and it’s not a workout before you ask!) That would be boring. And why let the truth get in the way of a good story, the editors are thinking.


If you cut back all the crap they would only need a couple of pages that you would need to follow to get in shape. Not the myriad of over-complicated regimes. Nor conflicting articles surrounding muscle growth and fat loss.


And there would be no need for the celebrity on the front cover whose Personal Trainer has got them to do some resistance training. Achieve a caloric deficit and get enough protein in their diet. No – they need to let you know about their latest hack that has ‘rebuilt their body’. Christ on a bike!

Look past the lighting, the airbrushing – the dehydration and the filter. – that cover model doesn’t look like that in real life. You only need a couple of things to get the body you are after! Keep it simple and consistent and you’re good!