Hack Your Heart, Stress & Sleep

Experiments With Stress Management  & Performance

In the same way that you can often find work draining, determining the cause of your fatigue can be just as exhausting.

I wrote this article to show you the tools that helped me see a tremendous improvement in training ability & performance that has taken the better part of 12 years.

Most individuals  just don’t get enough sleep, it’s accepted that 8 hours per night is considered a normal sleep reference value. This however has been shown to be more complex as we determine the unique stressors we are all exposed to.

Why Zebra's Don't Get Ulcers - Robert Sapolsky
Why Zebra’s Don’t Get Ulcers – Robert Sapolsky

Inflamed & stressed individuals are generally fatigued people who need more sleep than average because they have already accumulated large amounts oxidative stress and adrenal fatigue.

3 Easy Interventions To Improve Your Health

You Need To Train

Stress related disease is estimated to make up at least 30% of heart and degenerative related disease in the world today. It is a real problem that is only coming to be understood as research continues to expand. Stress galvanizes your immune system into such a manic state of what fight or flight that it is easy to lose perspective on the real priorities in your life.

This makes it difficult to determine just how anxious or frustrated you are. If we combine that with the relatively skew ideas that most people have about food intolerance’s, micro-nutrient deficiencies & how much or how little they should eat. It’s no wonder we are on a collision course with disease.

The solution does not need to be complicated, get to the gym.

The benefits of training are numerous especially regarding stress relief. I make a point of differentiating between exercise and training. When people exercise they are generally flapping around in a Zumba class. I refer to lifting some heavy stuff and enjoying a good workout that emphasizes good technique and the ‘bang for buck’ compound exercises.

When Is The Best Time To Train?

Having trouble getting out of bed in the morning? You should train as early as possible, specifically because this will help to reset your circadian rhythms by forcing you to get to bed earlier. Cortisol is a hormone responsible for controlling Inflammation in your body and it reaches it’s peak concentration in the mornings so getting up earlier and training gives your body the opportunity to manage this from earlier in the day.

Need a quick effective way to train from home? Check out my 'Spring Swing Challenge'
Need a quick effective way to train from home? Check out my ‘Spring Swing Challenge’

The Body-Part Split:

My suggestion is that alternate upper and lower body workouts in a 4 day rotation. That would be Monday, upperbody (chins, presses, rows) & Tuesday, lower body (squats, deadlifts & sprints). This should be completed for 3 weeks if your goal is to simply get back on the wagon (one wave) or you can stay on it continuously. I highly recommend German Body Conditioning By Charles Poliquin

Improve Your Digestion:

  1. Take Glutamine to improve the thickness of your stomach lining. I recommend up to 120g (40g per meal )per day.
  2. Invest in a good Pro-biotic which has a minimum of a minimum of 100 million live cultures per gram. If you don’t have access to this Goat’s cheese / organic Bulgarian yoghurt can be a cheaper alternative.
  3. I have also hear good things about Sauerkraut but have not tried this myself.
  4. Apple Cider Vinegar is another great tool which I do not recommend using more than once a day after a meal (normally  after dinner). Since stomach acid is responsible for the digestion of your foods it is one of the first things directly inhibited by stress. Mix 25ml with a small amount of lukewarm water & honey.
  5. Digestive enzymes are a valuable investment & worthy of your hard earned money. While you can to an extent use Pawpaw, Ginger, Pineapple in your diet to great effect I cannot emphasize how good this product can be for you.
  6. Get tested for Helicobacter Pylori


Micro-Nutrient Deficiencies: Links to my favorite Poliquin articles

Micro-nutrient deficiencies are perhaps among the most systemic problems facing average people in our modern society. While on the one hand it seems that many high level corporate executives may pay no attention to their health they are clearly paying the price for this later in life. Here are 3 simple interventions that can significantly improve your overall state of well being.

My favorite Charles Poliquin Articles:

Serum Magnesium: How I Replenish Magnesium

Zinc: The Benefits Of Zinc

Vitamin D3: Vitamin D3: Best…Supplement…Ever!

Omega 3 Fatty Acids: Why Fishoils Are The Most Important Supplement

B- Vitamin Complex’s: Top Five Supplementation Tips For Optimal Body Composition

Blood Tests & Lab Analysis: http://www.precisionnutrition.com/all-about-blood-work


The 5 Most Common Food Intolerance’s: Links to my favorite Mercola articles

Obviously it goes without saying that lethargy & fatigue should not be a part of everyday life but what if we are causing our own symptoms be consuming the wrong foods? This has to be one of the most common and avoidable  problems facing everyday people.

Cut Out Wheat: Why Wheat & Gluten Disorder Is On The Rise

Cut Out Sugar: Is Sugar Toxic? By Dr Joseph Mercola

Food Allergies: Why Are There So Many Food Allergies Now

Final Thoughts: Manage Your Blood Sugar, Insulin & Wellness

I know what you are thinking. How can I possibly integrate all of this information in my own life?

The truth is that the initial recommendations made for micro nutrient deficiencies above will have a major impact just on their own. Everything else in the article is about what you are willing to invest as far as time allows.

Do yourself a favor and start managing your blood sugar. Most individuals are Insulin Resistant to a greater or lesser degree. This has major implications for your mind long before it affects your body. You can book a Wellness Assessment with me here if you are interested in determining how you can do this.

I also strongly recommend that you watch the following presentation below and make up your own mind about brain nutrition and it’s impact on your own life. Training and nutrition and have personally impacted everything I have ever known. I really cannot begin to grateful enough for the opportunities both fields of study have given me.

Thank you for reading




David Robertson

I have dedicated my life to training and nutrition and I have traveled the world seeking the best tools available for the development of Strength, Cognition & Wellness. As somebody who has never had the luck of the draw regarding the ‘genetic lottery’ I created this blog to document the experiments and tools that have changed my life the most.