Optimise fat loss

Sleep well. Ensuring you have the best quality sleep decreases the cortisol (stress hormone) levels

in your body, allowing you the best chance of burning body fat overnight. Having a decent sleep is

also when your body can repair muscles from training

Maximise protein intake

Supplement Zinc and Magnesium

Top tips for good sleep

Take a bath with magnesium salts. Magnesium uptake into cells is much more efficient through the

skin, as when using Magnesium Chloride. Having a bath with a few cup falls of high quality

magnesium chloride crystals dissolved will help regulate your blood pressure and relax before bed.

Avoid looking at your phone before bedtime. Continually looking at an LED screen halts or slows

the production of melatonin, which is responsible for regulating your brain activity and sending you

to sleep. Research suggests allowing a period of 30-60 minutes before bed of screen free time.

Wood B. et al. Light level and duration of exposure determine the impact of self-luminous tablets

on melatonin suppression. Applied Ergonomics 44, 237-240 (2012). Read more here

Eat a good quality, low GI carb with your evening meal. Carbohydrates are responsible for

serotonin and tryptophan production which are both help put our body into sleep mode. Research

suggests around 4 hours before sleep is optimum to allow for digestion and to get you ready for a

good nights sleep.