-
Do brain-boosting supplements work?
Australian cognitive health statistics are showing an increasing trend in mild impairment to dementia. Although I feel like my brain is still in good condition in terms of concentration and memory, I am aware that natural aging and a history of concussions from rugby and bike crashes may have affected it. Mind-boosting supplements, often referred to as nootropics, have caught my eye in recent years.
After researching online and listening to numerous podcasts on supposed brain-boosting strategies, I've chosen to test Lion's Mane mushroom extract, Gingko Biloba, and Alpha GPC, including them in my morning coffee for eight weeks.
Note – I’ve trialled other supposed mind-boosting Nootropic supplements in the past with little benefit. A strong fresh brew still seems to be the club house leader.
There are no legitimate clinical trials on supplemental products, but anecdotal reports suggest...
🦁 Lion’s Mane Mushroom Extract - Improvement of mild cognitive impairment, support for symptoms of depression and anxiety, and reduce inflammation markers.
🍀 Gingko Biloba - Dementia and Alzheimer's disease are often treated with Ginkgo in Europe to improve memory and thinking, also prescribed to balance anxiety.
🧠 Alpha GPC (L-Alpha Glycerylphosphorylcholine) - It serves as a precursor of acetylcholine, a neurotransmitter that promotes cognitive health. Alpha GPC supplements can improve memory, learning, and focus.
My trial.
Time: 8 weeks.
Dosage: 1tsp Lions Mane (no taste), ½ tsp Gingko Biloba (a strong grassy taste), 1/5 tsp Alpha GPC (no taste) mixed into a coffee.
Testing interest.
🧠 General memory – names, daily tasks, wife’s birthday, and who played on the wing for Manly in 1986.
🧠 Cognifit Brain App – brain test on level 2 @ 3/7 practised at 7 pm (when my brain is tired).
🧠 Cognitive endurance - Usually, I feel energized before lunch but tend to lose steam around 3pm. I'll self assess my mental sharpness into the evening.
Summary.
While I am more critical of my focus, I 'think' I am more alert and focused in the afternoon. Usually, I tend to get easily distracted, but I noticed that I felt more present and could maintain my concentration for longer periods. Additionally, my Cognifit score has also improved - this could be a result of practice or interest in the contest.
It is possible that the recent improvement I experienced was a result of my exercise routine, coupled with my healthy eating and sleep habits. Engaging in regular physical activity, consuming a nutritious diet, and getting quality sleep are all scientifically proven ways to promote cognitive health.
Moving forward I will maintain the lifestyle-friendly Lions Mane inclusion but drop the Alpha GPC & Gingko Biloba. Information has me convinced there's something potentially valuable in the mushrooms.
Sadly I forgot my wife's birthday!
-
Do compression boots improve
post-training recovery?
A pneumatic compression device (PCD) is basically an inflatable sleeve that you can wear on your arms or legs. It's got a pump that fills it up with air and then deflates it in cycles, which you can adjust as per your liking. It is super simple and safe to use and also offers a heating element.
Many people have been using RICE (Rest, Ice, Compression, and Elevate) to recover from injuries. However, PCDs are supposedly even better - but come with a price tag. PCDs are usually used to reduce lymphedema and prevent deep vein thrombosis, but athletes have also been using them to improve blood flow. By doing so, they get rid of waste products faster and recover more quickly.
I've recently been trialing a PCD following more strenuous exercise.
The easy-to-use PCD felt great! It has four strength settings, and as with most boofhead blokes, I threw it up to the maximum setting from the start. 4 minutes later, I was forced to halve the compression intensity. Additionally, the heating function was uncomfortably hot and unnecessary during the summer season. I enjoyed the massaging effect and, particularly, on my feet & calves.
Did it help recovery?
It was hard to say! Although I felt I had trained well post-PCD sessions, it could have been a psychological result. My legs certainly felt fresh with little residual stress during the next days training. I'm certain I've made a similar comment post-ice-bath recovery and or compression pants.
Will I continue using the PCD?
Yep, after snatching it off my daughter's, the post-training massaging effect feels good enough to throw on at the end of the day. I guess it can't hurt, and the reported science makes enough sense to continue. However, I believe the most effective post-hard-activity recovery is water therapy. Moving around in water gives me the fastest and most efficient next-day recovery. A post-hard run dip in a beachside rock pool in winter is King!
-
Is your ‘balance’ still holding up?
Research indicates that most people maintain their best sense of balance between the ages of 5 and 15. As we age, our sense of spatial awareness naturally declines.
Balance is the skill of distributing weight in a way that enables you to stand or move without losing your balance or to regain your balance if you stumble. Achieving good balance requires the coordination of several parts of the body, including the central nervous system, inner ear, eyes, muscles, bones, and joints. Any issues with one or more of these components may impact your balance.
Maintaining good balance is key to enjoying familiar activities like sports, gardening, and dancing while decreasing the risk of aging health issues such as falling.
Gymnasts, surfers, dancers, mountain bikers, Tai Chi practitioners, and window cleaners typically age with above-average balance.
The wobbleboard test is a safe and enjoyable way to assess your current balance.
Could you still pass all four tests?
#
Test
% <50yrs passing
% 50>yrs passing
1
Stand on the wobble board for 5 seconds without the board touching the surface.
64
43
2
Stand on the wobble board and perform one ½ squat without the board touching the surface.
46
24
3
Stand on the wobble board for 3 seconds, eyes shut without the board touching the surface.
21
11
4
Stand with one foot only on the board for 5 seconds without the board touching the surface.
18
8
-
TRADING PLACES
Dock & I swap diets for the day!
Dock is a mate and could well be Sydney's most eligible garbo, delicately featured as Mr. March in the distinguished 2021 calendar.
In the spirit of social experimentation and fun, along with a supporting group holding a tote - punting on who would fail first, we decided to swap diets for a day.
Dock does Pampy Eats
Pampy does Dock Eats
Pampy food principles: provide endless energy, maintain good health and optimise recovery.
Dock food principles: must be fast & easy, taste great, and not expensive.
Oats, LSA mix, coconut, cocoa nibs cereal mix, adding blackberries & nat yogurt.
Black coffee, MCT oil & Lions Mane mushroom extract.
................................
Quinoa & Brown rice mix, 4 bean mix, Chickpeas, Red Salmon, avocado, chilli flakes, fresh lime juice.
Water to thirst, 1 scoop Ocean trace mineral complex.
................................
Pear.
Salted macadamia nuts.
................................
Broccoli, Cauliflower, Zucchini, Eggplant, baked in olive oil, garlic & sea salt. Adding to a cut of red meat.
................................
Tumeric Drink by Melrose.
Chocolate milk
Sausage roll and tomato sauce
................................
Red bull – ‘only’ the original size, not the ‘defibrillator’ version.
Snickers bar
................................
White bread toastie; packet ham & cheese with a dash of tomato sauce.
................................
Doritos (Mega Cheese) – family bag.
1 tsp International Roast, Long life milk, 1 tbsp sugar.
................................
Rice crackers
Frozen pizza
Lime cordial
................................
4 x mid-strength beers.
“Pampy, this is not food” there’s no $%^&en taste”
“Mate, it takes too %^&@en long to prepare, and I’ve spent the day on the throne. Oh, and they don’t sell that Tumeric drink at the service station! By the way, my $%^&en gout pills don’t seem to be fixing this bell-ringing headache"
“I now know what it feels like to be in a diabetic coma" My teeth feel numb, I’m shaking like a leaf, and I’m buckled over in gut pain. Oddly, for some reason, I feel like I need more of this food.
I woke the next day exhausted, brain fogged, and contemplating a bowl of coco pops. Damn it, I need I hit!
My thoughts: Commercially manufactured food is thriving. Much of the food produced is intended to be consumed quickly, leading to a temporary sense of satisfaction followed by hunger for the same food shortly after. These foods contain additives, and their clever marketing, convenience, and affordability make it challenging for natural foods to compete.