Category: Health & Fitness

Does Alcohol Have Any Benefits?

In the world of martial arts (and fitness in general), the question “Does alcohol have any benefits?” often sparks heated debates. As a middle-aged martial arts enthusiast, I’m always looking for ways to balance my passion with a healthy lifestyle. This brings to mind Jackie Chan’s iconic movie, “The Legend of Drunken Master,” where the protagonist, Wong Feihung, navigates a similar balancing act. In the film, Feihung discovers that consuming alcohol enhances his martial arts skills, giving him almost superhuman agility and strength. However, this power comes with a price, as he struggles with the destructive aspects of alcohol.

The movie brilliantly portrays this dilemma through a poignant line delivered by Feihung’s father, Wong Keiying: “A boat can float on water, but it can sink in it too.” This metaphor resonates deeply, as it encapsulates the dual nature of alcohol – a substance that can both aid and impair.

Recently, I read an intriguing article by Chris Masterjohn, which sheds light on alcohol’s complex role in health. In our latest “Fit To Fight” series installment, we aim to distill Masterjohn’s key insights, exploring how they intersect with our journey as martial artists. This series is dedicated to unearthing the synergy between ancient practices and modern science, guiding us toward a more natural way of living. We aim to enhance our physical and mental well-being by integrating these insights into our daily routines.

Chris’s original article is a little dense if you’re not as excited about nutrition and biology as I am, so I want to present just some of the key points to consider when it comes to alcohol consumption as guys who care about our health, without getting as deep into the biochemistry.  

We’ll explore the potential health benefits and risks of alcohol consumption, keeping it straightforward and relatable. This discussion is crucial for us martial arts enthusiasts who want to maintain peak physical and mental condition. We’ll look at how moderate alcohol intake might affect our overall well-being, body composition, and even our martial arts practice. It’s about finding that sweet spot – much like Wong Feihung in “The Legend of Drunken Master” – where we can enjoy the potential benefits of alcohol without letting it tip the scales towards the negative.

Even a Little Alcohol Could Harm Your Health?

In recent discussions surrounding alcohol consumption and health, prominent figures like Petter Attia and Andrew Huberman have cited new research to support the stance that there is no safe level of alcohol consumption. This perspective gained further attention with a New York Trash, er… I mean “Times” article titled “Even a Little Alcohol Could Harm Your Health.” However, Dr. Chris Masterjohn presents a counterargument in his detailed analysis. He scrutinizes the wide array of existing evidence, particularly focusing on moderate alcohol consumption and its impact on all-cause mortality. 

Masterjohn argues (and I agree) that all-cause mortality is the most comprehensive metric for evaluating the overall effects of a substance or behavior on health. This is because it encapsulates the net outcome of many complex health influences, both positive and negative. His examination reveals a nuanced view, suggesting that while excessive alcohol intake is undoubtedly harmful, moderate consumption may have some protective effects against certain health conditions.

This pushback against the notion of ‘no safe level’ is rooted in a broader evaluation of research, providing a more balanced understanding of alcohol’s impact on health. Masterjohn’s approach appeals by offering a clear, evidence-based perspective that challenges simplified narratives about alcohol consumption and health.

In full disclosure, personally, I have a beer or two with dinner most nights. I’m normally a fan of Weissbier (wheat beer), but it’s hard to find a good wheat beer in the US. I was buying a “local” brand, Four Peaks, until I learned they were owned by the same parent company as Bud Light, and well, if you know, you know, so lately, I’ve been drinking Sam Adams, which I really enjoy, so it was a win-win.

Likewise, Masterjohn is a Greek Orthodox Christian, and wine plays an important role in the sacraments of that faith, so the reader, at this point, should be fully aware of the personal biases of both myself and Dr. Masterjohn. With that said, let’s continue.

Alcohol’s SURPRISING Role in Your Health and Longevity

Alcohol as a Macronutrient and Toxin

Dr. Masterjohn, challenges the currently popular belief among “biohackers” that no level of alcohol consumption is safe. Instead, he presents alcohol as a unique entity – a macronutrient, toxin, and drug. Like proteins, fats, and carbohydrates, alcohol is metabolized to produce energy. However, it also generates acetaldehyde, a toxic byproduct. 

Masterjohn explains that while alcohol provides usable energy, its metabolism in the body is a double-edged sword. It’s not just about the calories; it’s about understanding how alcohol is broken down and the implications of its byproducts. For us martial artists, this means recognizing alcohol’s dual role in our diet and its potential impact on our training and recovery.

Hormetic Effects of Alcohol

The concept of hormesis, as discussed by Masterjohn, is fascinating. It suggests that low doses of a toxin, like alcohol, can actually be beneficial, much like the stress of exercise. This is supported by studies showing that moderate alcohol consumption can lead to increased testosterone levels in rats and enhanced antioxidant defenses in cells. For us in the martial arts community, this could mean that a moderate intake of alcohol might not just be harmless but potentially beneficial, enhancing our body’s ability to recover from hard training.

Another example of the beneficial hormetic effect of moderate alcohol consumption is it’s effects on our vitamin A status. When alcohol is metabolized in the body, it goes through a process that involves enzymes also used in activating vitamin A. This means that consuming alcohol in moderation can potentially upregulate these enzymes, thereby enhancing the activation of vitamin A. Vitamin A is crucial for maintaining healthy vision, skin, and immune function. It works in partnership with vitamin D to support the immune system, helping to protect the body against infections and diseases. However, it’s important to remember that this potential benefit is linked to moderate consumption, as excessive alcohol intake can have negative health impacts because there’s an upward limit of how many of any given enzyme the body is able to produce at one time.

Alcohol’s Impact on Health

Masterjohn’s review of observational studies reveals a compelling pattern: moderate alcohol consumption, defined as up to one drink per day, is associated with reduced risks of heart disease, certain cancers, diabetes, dementia, Alzheimer’s, and chronic kidney disease. This hormetic pattern, where moderate amounts yield benefits while excess leads to harm, is crucial for us to understand. As martial artists, we strive for balance in all aspects of life, and this extends to our alcohol consumption. It’s about finding that middle path where alcohol can be a part of a healthy lifestyle without overshadowing the benefits of our training and discipline.

Disease-Specific Alcohol Consumption Levels

Delving deeper, Masterjohn highlights how alcohol’s effects vary with different diseases. For instance, a daily drink might reduce the risk of osteoporotic fractures but increase the overall risk of fractures due to accidents under the influence. This nuanced view is essential and also underscores one of the shortcomings of epidemiology in general. The data is the data, but the interpretation of the data is largely dependent on the quality of the questions you ask about that data. 

Personalized Approach and Variables

Finally, Masterjohn emphasizes the importance of a personalized approach to alcohol consumption. He points out that individual responses to alcohol can vary greatly due to genetic and mitochondrial differences. This means that what works for one person might not work for another. For us, this translates to a call for mindfulness and moderation in our alcohol intake. It’s about listening to our bodies and observing how alcohol affects our training, recovery, and overall well-being. (Getting some semi-regular blood work done doesn’t hurt either.)

Masterjohn advises against alcohol for those with a history of alcoholism and suggests tailoring alcohol intake to personal health goals and lifestyle.

Alcohol and Body Composition in Martial Arts

For martial artists, a higher bodyweight is generally an advantage, specifically when it comes to self-defense, but for those in competitive realms, body weight and composition are critical factors. This brings us to an important aspect of alcohol consumption: its impact on body composition. Remembering that alcohol is a macronutrient, it’s essential to consider that it adds extra calories to our diet. In the world of weight class sports like competitive martial arts, where every calorie counts, understanding this is crucial.

Liquid calories, like those from alcoholic beverages, are often a primary source of excess calories. These liquids leave the stomach quickly, leading to a faster consumption rate and, potentially, a higher overall calorie intake. It’s important to note that the body cannot store calories from alcohol. As a result, alcohol is burned first by the body, causing more calories from carbohydrates and fats to be stored as fat. This is a key consideration for martial artists aiming to maintain or achieve a certain weight class or body composition.

If your current body composition is not where you want it to be, reducing or eliminating alcohol, like any other liquid calories, might be a wise choice until you reach your desired body state. Conversely, for those struggling to consume enough calories for weight gain, such as during a bulking phase, liquid calories can be beneficial, and there’s no need to avoid alcohol strictly.

For martial artists following a ketogenic diet, the type of alcoholic beverage becomes even more important. Beers and wines, rich in carbohydrates, can disrupt ketosis, while distilled spirits, lower in carbs, do not interfere with ketosis and could even be advantageous in moderation. This nuanced understanding of alcohol’s role in diet and body composition is vital for martial artists who are serious about their performance and health.

Alcohol and Mindfulness: Balancing Act for the Modern Practitioner

For those serious about martial arts as a way of life, the connection between physical ability and mental clarity is undeniable. My journey with I Liq Chuan, The Martial Art of Awareness, has deeply ingrained in me the importance of this connection. This art form, centered around the cultivation of mindfulness and internal awareness, highlights how integral a clear and focused mind is to mastering not just our time on the mats, but our lives off the mats as well. As we delve into the effects of alcohol on mindfulness, this connection becomes even more pertinent, reminding us of the delicate balance we must maintain to achieve harmony in both our physical practice and our mental state.

In the realm of mindfulness and spiritual practices, the impact of substances like alcohol is a topic of profound significance. The Buddha, revered for his teachings on mindfulness and awareness, mandated that monks must abstain from all intoxicants, including alcohol. This directive underscores the importance of mental clarity and the potential hindrances substances can pose to achieving a heightened state of awareness.

However, it’s intriguing to note that the Buddha himself, known to suffer from back pain, occasionally turned to medicinal herbs for relief. Some accounts from the Sutras suggest these herbs could have included cannabis. Despite this, the Buddha was acutely aware of the effects these substances had on his mental state. He reportedly refrained from teaching or speaking until their effects had subsided, demonstrating a deep understanding of the delicate balance between medicinal use and mental clarity. I remember my time on a meditation retreat with Venerable Jiru of the Mid-America Buddhist Association, during which he instructed us that, in his experience, taking so much as an aspirin was enough to interfere with his deep state of mental stillness and clarity.

For laypeople, the context is different. We are not bound by monastic codes, allowing us a different perspective on intoxicants, particularly alcohol. Recent research indicates that moderate alcohol consumption may have protective effects against dementia, suggesting that in controlled amounts, alcohol might help preserve our cognitive function over the long term. However, this doesn’t negate the fact that alcohol, like any substance, can alter our state of mind and impact our mindfulness practice.

In the words of the great economist and social commentator Thomas Sowell, “There are no solutions, only tradeoffs.” Moderate alcohol consumption might protect us from cognitive decline in the future, but it means never achieving the most profound mental states achievable through mediation, the Janha states.

This is especially crucial when participating in intensive mindfulness retreats or practices, where the goal is to achieve the highest level of mental clarity and awareness. In such settings, abstaining from all substances that alter perception, including alcohol, becomes essential.

Conclusion

The exploration of alcohol’s role in our lives has been a journey of discovery and balance. We’ve delved into various aspects, from the dual nature of alcohol as both a macronutrient and a toxin, to its hormetic effects and impact on health. Dr. Chris Masterjohn’s insights have provided us with a nuanced understanding of alcohol’s complex role in our health, challenging the notion that no level of consumption is safe and highlighting the potential physiological benefits of moderate intake.

Our journey, much like Wong Feihung’s in “The Legend of Drunken Master,” is about finding equilibrium. We’ve learned that alcohol, in moderation, can potentially offer health benefits, such as reduced risks of certain diseases and improved antioxidant defenses. However, this comes with the caveat of its impact on body composition and mindfulness. As martial artists, where every calorie and mental state counts, understanding the implications of alcohol on our body composition and mindfulness is crucial. We’ve seen how liquid calories from alcohol can affect our weight and body composition goals, and how mindfulness, a core principle in martial arts, can be influenced by our consumption choices.

The teachings of the Buddha, emphasizing the importance of mental clarity, remind us of the need for discipline in our approach to alcohol. While we, as laypeople, have more flexibility than monks, the principle of mindfulness remains paramount. We’ve recognized that while moderate alcohol consumption might not significantly impair cognitive function, it’s essential to be mindful of its effects on our mental state, especially during intensive mindfulness practices.

As we conclude this exploration, it’s clear that the relationship between alcohol, health, and martial arts (unlike yin and yang) is not black and white. It requires a personalized approach, considering individual health goals, body composition, and mental well-being. The key lies in discipline, self-awareness, and understanding how alcohol fits into our broader values and priorities. By embracing this balanced approach, we can continue to pursue our martial arts journey with vigor, health, and mindfulness, ensuring that our choices align with our goals of achieving optimal physical and mental health.

Read More!

• Bruce Lee’s Real Fights: The True Stories Behind the Legend
• 
  The Ultimate Guide To Focus Mitts & Thai Pads For Martial Arts
• 
  Technique vs. Techniques in Martial Arts
• 
  Is Strength Training Good For Martial Arts?

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Introduction: Tackling Testosterone Decline for the Martial Artist

As a fellow martial artist navigating the challenges of middle age, I’ve realized a critical aspect of our lifestyle is often taken for granted: the decline in testosterone levels. Testosterone isn’t just a trivial matter; it’s a severe concern affecting our performance on the mat and our overall health and vitality.

Testosterone, often heralded as the fuel behind our physical prowess, plays a pivotal role in enhancing our performance. It’s the driving force that helps us push harder, move faster, and recover quicker. It gives us that edge, that explosive power we so often rely on in martial arts. The most significant exposure to testosterone occurs in the womb, laying the foundation of our physical capabilities, and then again during puberty, where it shapes our strength and endurance.

However, maintaining optimal levels of testosterone is crucial not just for our performance in martial arts but also for our general health. It’s about more than just muscle mass and agility; it’s about maintaining energy, focus, and a sense of well-being. As we age, our natural testosterone levels tend to decline, which can impact everything from our training intensity to our recovery and overall health.

“As we age, our natural testosterone levels tend to decline, impacting everything from our training intensity to our recovery and overall health. But is this decline inevitable, or could environmental factors be at play?”

Unveiling the Hidden Impact of Chemicals on Hormonal Health

Dr. Anthony Jay, Ph., in his book “Estrogeneration,” asserts that environmental factors, particularly exposure to synthetic estrogen chemicals, play a significant role in disrupting our hormonal balance, including testosterone levels. He emphasizes the impact of these chemicals, found in everyday items like plastics and personal care products, on our hormonal health. Dr. Jay gave a presentation on the subject at the Wise Traditions 23rd Annual Conference, available here.

In an era where chemical exposure is almost inevitable, understanding these substances’ profound impact on our hormonal health is more crucial than ever. This article explores the intricate relationship between everyday chemicals and their disruptive effects on our hormones, the resulting health implications, and the importance of hormonal balance in both men and women.

So, this brings us to an essential question: Can we do anything about it? Can we, as dedicated martial artists, take steps to maintain or even boost our testosterone levels to continue excelling in our discipline while safeguarding our health? Let’s dive into this topic and explore practical ways to combat the decline of this vital hormone.

The Invisible Threat of Chemicals

Our daily routines expose us to myriad synthetic chemicals, many of which mimic or disrupt our bodies’ natural balance of hormones. Among these, estrogen-like chemicals are particularly concerning due to their widespread presence and potent effects.

Key Chemical Culprits:

• BPA: Commonly found in plastics, BPA mimics estrogen, potentially leading to hormonal imbalances.
• BPA Analogues: Substitutes like BPS and BPF, used in “BPA-free” products, are equally harmful.
• Benzophenone: This ingredient in sunscreens and plastics is another known hormone disruptor.
• Parabens: Often found in inexpensive fragrances, parabens can interfere with hormone function.
• Soy: Soy is not a chemical per se, but it produces compounds that have estrogenic effects.
• Atrazine and Glyphosate: These herbicides are suspected of disrupting hormonal systems.

Click to purchase one of the best dry fire tools available to improve your marksmanship at home!

The Ripple Effect on Health

The disruption caused by these chemicals is not trivial; it has significant and far-reaching health implications. For instance, there is a growing concern about the link between hormone disruption and an increase in breast and prostate cancers. Hormonal imbalances can also lead to depression and weight gain, affecting mental and physical health. Furthermore, a notable decline in birth rates in America since 2007 has raised questions about the potential role of these hormonal disruptions in affecting fertility.

A Declining Trend in Male Testosterone

The Massachusetts Aging Study sheds light on a concerning trend: a steady decline in male testosterone levels since the 1980s. This decline is accompanied by an increase in sex hormone-binding globulin (SHBG), further reducing the amount of free testosterone available in the body. Contrary to popular belief, this decline is not solely a factor of aging. Historical data suggest that testosterone levels in the past were significantly higher, pointing to external factors, such as increased chemical exposure, as key contributors to this trend.

Beyond Aging: The Role of Chemical Exposure

The decline in hormone levels, particularly testosterone, cannot be attributed solely to the natural aging process. The pervasive presence of harmful chemicals in our environment plays a significant role in this decline. This realization underscores the importance of health optimization, not just through lifestyle and diet but also through a conscious effort to reduce our exposure to these harmful substances.

Taking Action: Practical Steps to Protect Your Hormonal Health

If you’d like to order some blood tests and see what your hormone panels look like, click here to find the Stan Efferding Male/Female Lab Panel and the Stan Efferding Basic Check-up Panel. This is an upgrade from my previous offerings. Take the results with a grain of salt. The standard reference range is now a shockingly low 300ng/dL up to 1000ng/dL, but as Dr. Jay points out in his Wise Traditions presentation, the evidence suggests that ancestral levels of T were a whopping 1500 ng/dL! That’s a level that many modern “experts” consider “toxic” and would prescribe medications to lower (yikes).

While the impact of chemicals on our hormonal health can seem daunting, there are practical steps we can take to mitigate these risks. By making conscious choices daily, we can significantly reduce our exposure to hormone-disrupting chemicals. Here are some actionable tips to help safeguard your hormonal health:

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“Low-Hanging Fruit” Action Items

1. Say No to Artificial Fragrances: Dr. Jay points out that the lungs are a very effective delivery mechanism for these substances. Artificial fragrances, often found in cheap perfumes and scented products, are a common source of parabens and other hormone disruptors. Opting for fragrance-free or naturally scented products can be a simple yet effective way to reduce exposure to these harmful chemicals.
2. Rethink Your Drink Containers: Plastic bottles and cans lined with BPA and its analogs are everywhere, but they’re not your only option. Consider switching to glass or stainless steel containers for your beverages. Not only are they safer for your hormones, but they’re also better for the environment.
3. Embrace Traditional Cookware: Modern non-stick pans might be convenient, but they often come with a hidden cost to your health. Instead, try cooking with cast iron or high-carbon steel pans. Contrary to popular belief, these pans can be wonderfully non-stick (see video) when used with enough fat. Plus, you’ll avoid the microplastics that can leach from synthetic non-stick coatings.
4. Don’t Fear Saturated Fats: In the quest for hormonal balance, don’t shy away from saturated fats like beef tallow and butter. These fats are delicious and crucial for hormone production, as sex hormones like testosterone are derived from cholesterol. So, enjoy these fats in moderation as part of a balanced diet.

Conclusion

Taking control of your hormonal health doesn’t require drastic changes. Simple, mindful adjustments to your daily habits can make a significant difference. By choosing natural products, being cautious about what you eat and drink, and embracing traditional cooking methods, you can protect yourself from the hidden dangers of hormone-disrupting chemicals. Remember, every small step counts towards a healthier, more balanced life.

The invisible yet potent impact of chemicals on our hormonal health is a matter of growing concern. By understanding the sources of these disruptions and actively working to minimize our exposure, we can take crucial steps toward protecting our hormonal health and overall well-being. As we navigate through a world filled with chemical exposures, staying informed and vigilant is our best defense in maintaining hormonal balance and health.

Read More!

• Bruce Lee’s Real Fights: The True Stories Behind the Legend
• 
  The Ultimate Guide To Focus Mitts & Thai Pads For Martial Arts
• 
  Technique vs. Techniques in Martial Arts
• 
  Is Strength Training Good For Martial Arts?

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Unmasking Creatine – Fuel for the Ageing Martial Artist

By now, I’m sure you’ve heard of creatine, but what is it, and as a martial artist, why should you care?

In the unforgiving world of martial arts, two primal forces clash; our relentless pursuit of mastery and the stark reality of our bodies’ advancing years. As we age, that high-octane kick doesn’t land as easily, the reflexes aren’t as lightning-fast, and recovery time feels like an eternity. For those of us grappling with the limits of age and ambition, we yearn for that something – a potential game-changer – to tip the scales back in our favor. 

Enter creatine. This much-talked-about supplement is rumored to be the secret weapon in the fight against time and fatigue. Yet, in the chatter of locker rooms and online forums, it is shrouded in half-truths and bro science. Does it boost performance, or is it just another overhyped supplement? Does it risk our health or help us maintain our fighting edge? 

In this “Fit To Fight installment,” we pull no punches. We’re stepping onto the mats with science to knock out the myths and highlight the facts surrounding creatine. We’ll explore what it is, what it does, and whether it’s the ally the mature martial artist needs in this fight against time. From daily dosages to potential side effects, we’ve got you covered. Get ready to discover if creatine can make you a better fighter, regardless of what the calendar says. 

Fit To Fight

What Is Creatine?

Creatine is a naturally occurring substance in the human body, particularly in our muscle cells. Creatine monohydrate is an organic compound with the chemical formula CNCH₂CO₂H. The human body produces around 1 to 2 grams of creatine per day, and the rest is taken in through diet, particularly from foods like meat and fish.

Chemically, it’s known as a quaternary ammonium compound, chiefly involved in facilitating energy production in our cells. Creatine acts as a reserve of quick energy, especially during high-intensity, short-duration exercises like weightlifting or martial arts moves where we need sudden bursts of power.

Thorne Labs Creatine on Amazon

Creatine also comes in a synthesized form, which is sold as a dietary supplement. This form is chemically identical to the creatine naturally produced by our bodies. This supplement is popular among athletes and fitness enthusiasts due to its potential benefits in enhancing athletic performance, strength, muscle gain, and even cognitive (brain) function. 

What Does Creatine Do?

Power Play: How Creatine Monohydrate Supercharges Your Muscles

Imagine your muscles are like high-performance cars. To accelerate rapidly or maintain top speed, they need high-octane fuel. This “fuel” in our bodies is a molecule called ATP (adenosine triphosphate). It’s what keeps our biological engines revving, powering everything from a lightning-fast jab to a knee-crushing kick.

But here’s the rub: the body’s ATP reserves are limited and depleted quickly during intense activity. It’s akin to draining your sports car’s gas tank after a high-speed run. That’s where creatine steps into the spotlight.

Picture creatine as your muscle’s pit crew. During those high-intensity bursts, when ATP is rapidly used up, creatine helps quickly regenerate ATP. It does this by donating a phosphate group to produce new ATP, effectively refueling your muscle car mid-race. The result? You can maintain that high-speed, high-power output for a little longer, making each workout or training session more effective.

So, creatine doesn’t give you energy per se. Instead, it’s more of a recovery tool, a “recharger” that helps replenish your body’s quickly-depleted energy stores. By aiding in ATP restoration, creatine allows you to train harder and more effectively, potentially leading to better performance and strength gains.

Whether launching a flurry of punches or executing a masterful sweep, creatine is the pit crew your muscles need to go that extra round. But, like any supplement, it’s not a magic bullet. It must be considered within the broader scope of diet, exercise, and lifestyle. Stay tuned as we tackle more questions about creatine, so you can decide if it’s right for your fitness journey.

Is Creatine Bad For You?

Performance Booster or Health Hazard?

By nature’s design, creatine is not the bogeyman it’s sometimes made out to be. After all, our bodies craft it daily from amino acids in the liver. It’s like the body’s in-house blacksmith, fashioning an essential tool for high-performance activity. That tells us something about its value.

There’s a pervasive myth linking creatine to kidney damage. It hinges on the fact that creatine supplementation increases creatinine levels in the body. For the uninitiated, creatinine is a waste product often used as a marker of kidney health. Higher levels can indicate kidney problems, leading some to draw a dangerous line connecting creatine to kidney harm.

Microingedients Creatine on Amazon

But here’s the catch: research has shown that increased creatinine levels due to creatine supplementation are not a sign of kidney damage in otherwise healthy individuals. It’s more like a harmless false alarm triggered by the body processing the extra creatine, akin to the effects of increased dietary protein.
Bruce Lee, a paragon of martial arts and fitness, was a creatine user. His legendary status, formidable power, and enduring legacy speak volumes about this supplement’s long-standing efficacy and safety. The science concurs: for healthy individuals, judicious use of creatine is safe, supported by numerous studies endorsing its long-term use.

To recap: creatine isn’t your adversary—it’s a trusted companion in every fighter’s corner, ready to back you up in your martial arts journey.

Is Creatine Good For Martial Arts?

Powering the Punch: Turbocharge Your Martial Arts Game

Martial arts aren’t just about strength; it balances power, endurance, and speed. Can creatine help you strike harder and grapple longer? Emerging science suggests it is your secret weapon.

Creatine is like a trusted cornerman, boosting your muscular strength and enhancing anaerobic power. Think of it as an extra gear, allowing you to go harder, faster, and more effectively during those high-stakes sparring sessions and grueling workouts.

But that’s not all. Creatine takes your muscle cells to the hydration station, leading to what’s known as ‘hyper-hydration.’ This is akin to supercharging your muscles’ water retention capacity, helping to increase glycogen storage – that’s your muscles’ ready-to-use energy reserve. More glycogen equals more fuel for your martial arts training, letting you push harder and go longer.

Another unseen advantage is reduced muscle damage. After those heavy-duty workouts, your muscles are like warriors returning from battle – bruised, battered, and needing repair. Here, creatine steps in as the medic, decreasing markers of muscle damage and accelerating recovery.

The upshot? More work capacity, improved recovery, and over time, potentially more muscle hypertrophy and strength. This doesn’t just translate to a better physique but also a more potent martial arts performance.

Yet, remember, creatine is an ally, not a miracle worker. It works best with a balanced diet, a consistent training regimen, and plenty of rest and recovery. So, if you’re eyeing that extra edge in your martial arts journey, creatine might be worth considering.

Is Creatine Illegal In Combat Sports?

Legal Boost or Banned Substance?

The arena of combat sports has stringent rules, especially around performance-enhancing substances. So, is creatine classified as a legal supplement?

According to the United States Anti-Doping Agency (USADA), the referee of fairness in sports, creatine gets the green light. It’s not on their list of banned substances, meaning athletes, including martial artists, can use it without breaking the rules.

However, when shopping for creatine, it’s a buyer-beware market, and you should vet your creatine source. Buying from reputable manufacturers based in the US, Canada, or Germany that adhere to good manufacturing practices is a smart move.

Why the caution? Some supplements, particularly those from China, may contain heavy metals or be produced in facilities that also handle banned substances. It’s a classic case of cross-contamination that could result in an accidental failed drug test. 

The Mindful Warrior: Can Creatine Boost Your Brainpower?

Martial arts is as much about mental acuity as physical prowess. Creatine, often celebrated for its muscle-boosting benefits, might also have a starring role in the theater of the mind.

Creatine’s cognitive-enhancing potential shines especially bright in certain groups. Vegans and the elderly, who are more likely to be creatine deficient, may find it particularly beneficial. Creatine can step in to refill the body’s lower reserves, potentially sharpening mental focus and cognition.

Beyond this, creatine shows promise in more challenging scenarios, where the brain’s energy demands – and consequently ATP turnover – are high. Think of it as bringing a supercharged battery pack to an energy-intensive party.

Those late-night training sessions when sleep deprivation gnaws at your focus? Creatine might help keep your mind sharp. When you’re grappling with complex strategies or decoding an opponent’s moves? It could offer that mental edge. 

While empowering and thrilling, martial arts carries the inherent risk of concussions and traumatic brain injuries (TBIs). Blows to the head can be part of the game. Interestingly, creatine may play a defensive role here. Some studies suggest it can aid brain recovery post-injury, offering a potential protective effect against such risks. So, beyond muscle power, creatine might also be your brain’s ally on the mats.

By bolstering brain ATP, creatine ensures your mental engine has the juice to run optimally, even under demanding conditions. Remember that while the scientific picture is promising, it’s still developing. Further research is needed to comprehend creatine’s cognitive potential fully.

Bottom line? Creatine might amplify your physical game and potentially sharpen your mental edge, making you a more formidable martial artist both in body and mind. But how much creatine is ideal, and when should you take it? We’re ready to tackle that in the next section!

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What Is The Proper Way To Take Creatine?

Tuning Your Strategy: From Loading to Maintenance

The road to creatine optimization can be viewed in two stages – Loading and Maintenance. Let’s break these down.

Taking creatine with carbohydrates or carbs plus protein can enhance creatine retention, much like a well-timed punch can deliver a more potent impact. This increase in muscle creatine storage is linked with the performance-boosting benefits we’ve discussed.

Maintenance Phase

Once you’ve hit the 5-7 day mark in the Loading phase, you’re onto Maintenance. At this point, your muscle creatine stores are fully saturated, like a water balloon ready to burst. Your supplementation now only needs to cover the amount of creatine broken down daily. This was initially reported to be around 2-3 g/day, but recent research suggests a 3-5 g/day dose could better maintain those fully loaded creatine levels.

With your creatine strategy finely tuned, you’re ready to step back onto the mats, powered by science. 

NOW brand creatine on Amazon

So, you’re considering making creatine your training ally. But like learning the right stance or mastering a precise move, there’s a proper way to take creatine too. 

When it comes to form, creatine monohydrate wears the championship belt. A daily dose of 5 grams post-workout is typically recommended. Timing it right is key – just as you wouldn’t execute a roundhouse kick at the wrong moment. 

Why after your workout? When your muscles have been tested in the mats or the gym, they’re ready to absorb nutrients, a state we can liken to a sponge freshly wrung out and ready to soak up water. Adding carbohydrates and protein to the mix further enhances creatine absorption, creating a potent recovery cocktail. It’s like the perfect one-two punch, knocking out muscle recovery and performance optimization in one swing.

Conclusion

Creatine, a naturally occurring compound in our bodies, steps into the mats as a potential ally in the ceaseless fight against age and time. It is not an elixir of youth nor an overblown myth; it is a supplement with proven benefits in replenishing energy stores and enhancing high-intensity performance – the very attributes a martial artist needs to endure the grueling gauntlet of training and competition.

Does creatine turn the clock back? No. Does it promise unending strength and stamina? Certainly not. It offers a potentially improved training outcome, faster recovery, and an edge against opponents. It’s not a miracle worker, but it can be a potent tool in a martial artist’s demanding regime.

From the aging martial artist grappling with the challenges of time to the passionate novice striving for an edge and to every warrior in between – this edition of “Fit To Fight” is dedicated to you. As we walk this path together, we know that the quest for mastery never ends; it merely evolves. In the arena of martial arts, victory lies not in conquering opponents but in the constant pursuit of becoming better, stronger, and wiser. Here’s to that quest, and here’s to the martial artist in each of us. Let the journey continue.

• Bruce Lee’s Real Fights: The True Stories Behind the Legend
• 
  The Ultimate Guide To Focus Mitts & Thai Pads For Martial Arts
• 
  Technique vs. Techniques in Martial Arts
• 
  Is Strength Training Good For Martial Arts?

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

While martial arts like Tai Chi can be a great way to manage chronic pain and improve overall health, two key lifestyle factors – vitamin D and magnesium – can also play a significant role. Vitamin D, often known as the “sunshine vitamin,” is crucial for bone health and immune function, while magnesium is a key player in muscle function and energy production. Both of these nutrients can not only help manage pain, but they can also maximize performance for martial artists who are already healthy. So, in this week’s “Fit To Fight,” we’ll dive deeper into the roles of vitamin D and magnesium and how they can help you on your martial arts journey.

Vitamin D Deficiency & Magnesium Deficiency For Chronic Pain

Chronic pain is a prevalent condition that affects millions of people worldwide. It can be caused by various factors, including autoimmune diseases, injuries, and nerve damage. In recent years, there has been a growing interest in the potential benefits of vitamins and minerals in the management of chronic pain. Two such nutrients that have garnered attention are Vitamin D and Magnesium.

What Is Vitamin D?

Vitamins are like the helpful friends our bodies need to work properly. They act as co-factors or co-enzymes, which means they help proteins in our body complete chemical reactions, like breaking down our food or building our cells. Some vitamins are water-soluble, which means they dissolve in water and leave the body quickly. Others are fat-soluble, which means they can be stored in our body’s fat and used over time. So, whether it’s helping us get energy from our food or keeping our skin healthy, vitamins are key players in keeping us feeling and performing our best.

Vitamin D3, also known as cholecalciferol, is a type of steroid hormone. Steroid hormones are powerful chemicals that can travel through the body and cause various changes. They’re like messengers, delivering important instructions to our cells.

What Is Magnesium?

Magnesium is the fourth most common mineral in our body and the second most common positively charged particle found inside your body’s cells, playing a crucial role in many of the body’s functions, including as an electrolyte. It is needed for about 300 enzymes in the body and may help with various conditions such as sugar absorption, high blood pressure, pain, mood, and sleep.[1]

Magnesium Deficiency & Benefits

Magnesium deficiency is a common problem, especially among people who consume a low-magnesium diet (which is pretty much everybody in the 21st century). 

Symptoms of magnesium deficiency include muscle cramps, heart palpitations, anxiety, and fatigue. Magnesium supplementation may help with:

• Pain relief
• Sleep
• Mood improvement
• Conditions such as neuropathy, migraines, and chronic regional pain syndrome.

Autoimmune Diseases & Chronic Pain

Autoimmune diseases, such as lupus, rheumatoid arthritis, and multiple sclerosis, can cause chronic pain. These conditions occur when the immune system mistakenly attacks healthy cells in the body, resulting in inflammation and pain. 

Vitamin D Benefits

Vitamin D is like a multitasking superhero for our bodies. We all know it’s important to keep our bones and teeth strong, but it does much more. 

Imagine vitamin D as a master controller that can turn on and off certain functions in our body. It does this by interacting with special areas in our cells called vitamin D response elements. It’s like flipping a switch to activate over 900 different genes in our body.[2]

One of the key roles of vitamin D is to help our body absorb and use calcium, which is crucial for strong bones and teeth. But it doesn’t stop there. Vitamin D also helps our cells grow properly and can even slow down the growth of some cancer cells.

This study found that men with sufficient vitamin D levels had significantly higher levels of testosterone than those with insufficient or deficient vitamin D levels, revealing a concordant seasonal variation between vitamin D and androgen levels.[7]

Vitamin D also plays a role in our immune system. It can help control how our immune cells respond to threats, ensuring they react just the right way.

Vitamin D has been shown to improve: 

• Autoimmune disorders[5]
• Testosterone levels
• Diabetes
• Muscle function, mood, and sleep 
• Immune system and recurrent infections
• Heart health

In a nutshell, vitamin D is a vital part of many different processes in our bodies. From our bones to our immune system, it helps keep us healthy in more ways than we might realize. 

Vitamin D Levels

Vitamin D levels in our body can be a bit tricky to measure. The best way we currently have is to look at the levels of a form of vitamin D called 25(OH)D3 in our blood. This gives us a good idea of how much vitamin D we’re getting from sunlight, food, and supplements. But it doesn’t tell us how much vitamin D is stored in our body’s tissues.

We also look at parathyroid concentrations, which can give us a better idea of how our body uses vitamin D. 

When we talk about vitamin D levels, we usually use units like nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL).

• Vitamin D insufficiency is defined when the levels of 25-hydroxyvitamin D (25OHD) are between 20–29 ng/mL
• Deficiency is considered when the levels are ≤20 ng/mL.
• Adequate levels of vitamin D are generally defined as a serum concentration of 25-hydroxyvitamin D (25OHD) of 30 ng/mL or above.

How Is Vitamin D Made

Here’s how our bodies create this superhero, vitamin D3: When our skin gets some sunshine, a substance in the skin called 7-dehydrocholesterol gets excited and transforms into pre-vitamin D. This pre-vitamin D then changes itself into vitamin D3.

Once D3 is formed, it hops into our bloodstream and travels to the liver. It changes into a new form called 25-hydroxyvitamin D, or 25(OH)D. This is the main type of vitamin D that circulates in our bodies.

But the journey doesn’t end there. The 25(OH)D then heads to the kidneys, where it transforms into its most active form, 1α,25-dihydroxyvitamin D, or 1,25(OH)2D. This superhero version of vitamin D does all the amazing things we’ve discussed, like helping our bones and immune system. This whole process is carefully controlled by our bodies, ensuring everything happens just right.

However, the amount of Vitamin D produced from sunlight exposure can vary depending on several factors, such as time of day, season, skin color, and geographical location. 

In Arizona, we’re lucky to be close enough to the equator that we can get some vitamin D all year round, depending on the time of day. However, anywhere north of Atlanta, you can only get vitamin D from sun exposure between April and October.

Magnesium And Vitamin D Research Studies

Several research studies have shown a correlation between Vitamin D and Magnesium levels and chronic pain. One study found that taking Vitamin D and Magnesium supplements together can help reduce pain and improve the overall quality of life in patients with fibromyalgia. Another study found that Magnesium supplementation can help reduce pain in patients with chronic lower back pain.

Magnesium & Chronic Pain

Magnesium is important for nerve function and may help alleviate chronic pain. It works by blocking N-methyl-D-aspartate (NMDA) receptors, which are involved in the transmission of pain signals to the brain.[3] Magnesium supplementation may also help improve sleep quality, which can be beneficial for individuals with chronic pain.[4]

Magnesium Benefits

Magnesium has many benefits for the body. It helps regulate blood pressure, supports the immune system, and aids in the absorption of calcium. Magnesium may also play a role in mood regulation and can help alleviate symptoms of anxiety and depression. We’ll go into depth on all the benefits of magnesium in another article; for now, we’ll focus on the interaction between magnesium and vitamin D.

Magnesium & Vitamin D

Magnesium works with Vitamin D by helping it bind to transport in the blood vessels and converting basic forms of Vitamin D to more functional forms. This process is essential for the body to utilize Vitamin D effectively.[6]

• Magnesium plays a crucial role in the conversion of pro-vitamin D into active Vitamin D3 in the body.
• Vitamin D starts as cholesterol in the body and goes through a conversion process to become 25 hydroxy Vitamin D through the catalyzation of UV light.
• This 25 hydroxy Vitamin D further converts to 1,25 hydroxy Vitamin D, also known as calcitriol, which is the active form of Vitamin D in the body.
• Magnesium is needed to help convert the basic forms of Vitamin D to the more advanced forms that are functional in the body.
• Additionally, Magnesium assists in the binding of Vitamin D to transport in the blood vessels, further supporting its role in Vitamin D metabolism.

Magnesium Foods

Dark, leafy green foods are your best source of magnesium from foods.  Almonds and dark chocolate are other options. However, some people are sensitive to oxalates in dark, leafy greens or allergic to foods like almonds and chocolate.

Large-scale, mono-crop agriculture has depleted our soils over time, which means that the micronutrient density of fruits and vegetables today is not as high as it was in the past, so even if you eat plenty of fruit and veg, you may not be getting enough magnesium to meet your needs, especially if you’re a hard-charging athlete or martial artist, so you may still benefit from supplementing with additional magnesium.

Best Way To Take Magnesium Dosage

The current Recommended Dietary Allowance (RDA) for magnesium for adult men is 400-420 mg per day and 310-320 mg per day for adult women.

It’s important to consult with a doctor before starting magnesium supplementation, especially for individuals with kidney problems. Avoid taking magnesium supplements with dairy.

Best Magnesium Supplements

Getting sufficient magnesium through food alone can be challenging, and absorption through the gut may be limited, so supplements and topical sprays are alternative options.

The research around magnesium sprays and creams has mostly been sponsored by manufacturers of those products.  Independent research has shown that topical magnesium is not well absorbed, so for that reason, I prefer to supplement with caps.  My favorite brand is BioEmblem Triple Magnesium Complex.

Vitamin D Deficiency

Vitamin D is a crucial nutrient that our bodies need for many functions. Despite this, over a billion people around the world don’t get enough of it.[8] This isn’t just about strong bones – lack of vitamin D can lead to a host of health problems, from heart disease and diabetes to certain types of cancer. 

The study “Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012)” looked at how common vitamin D deficiency is among different groups of people in the United States, using health data from over 4,900 adults.[9]

Here are some key points to consider:

1. Race and Vitamin D Deficiency: The study found that race was a significant risk factor for vitamin D deficiency. African-American adults had the highest vitamin D deficiency prevalence rate, followed by Hispanic adults. This is due to the increased melanin levels found in the skin of these races, which absorbs and scatters ultraviolet rays from sunlight, resulting in less efficient conversion of 7-dehydrocholesterol to pre-vitamin D3, a precursor of vitamin D.
2. Age and Vitamin D Deficiency: Contrary to common belief, the study found an increased incidence of vitamin D deficiency among participants aged under 65 years of age, thus refuting the commonly accepted notion that increasing age is directly proportional to the risk of being vitamin D deficient.
3. Education, Health Status, and Vitamin D Deficiency: The study found that individuals with college education had statistically significantly lower rates of vitamin D deficiency. Similarly, individuals with poor/fair health status were more likely to be vitamin D deficient. 
4. Smoking and Vitamin D Deficiency: The study found that current smokers were more likely to be vitamin D deficient. This may be related to the ability of sinus mucosa to activate circulating vitamin D levels, which is impaired in smokers.
5. Obesity and Vitamin D Deficiency: The study showed statistically significant differences in vitamin D deficiency rates with respect to weight, with a higher percentage of vitamin D deficient participants falling under the category of obese (BMI ≥30).
6. Daily Milk Product Consumption and Vitamin D Deficiency: The study found that daily consumption of milk products serves as an effective prophylaxis against vitamin D deficiency in conjunction with daily sun exposure.
7. Cancer and Vitamin D Deficiency: Contrary to established associations, the study found a statistically significant higher rate of cancer among the vitamin D sufficient population compared to the vitamin D deficient population.
8.  Diabetes and Vitamin D Deficiency: The study found a statistically significant relationship between vitamin D deficiency and diabetes, supporting growing evidence suggesting vitamin D deficiency is a contributing factor to the development of both type 1 and type 2 diabetes.

Our bodies usually make vitamin D when our skin is exposed to sunlight. But most people spend over 90% of their time indoors. Combined with an indoctrinated sense of fear of the sun, most people cover their bodies with sunscreen and clothing when outside, meaning most of us don’t get nearly enough sun exposure to match ancestral levels of vitamin D.

To tackle this, we need to educate people about the importance of vitamin D, check people’s vitamin D levels regularly, and make sure our food contains enough of this vital nutrient. It’s a big task, but one that could make a huge difference to our global health.

Best Way To Get Vitamin D

Sunlight exposure is the best way to get Vitamin D. 10 to 15 minutes of sun exposure per day is recommended as it has additional benefits beyond Vitamin D production. The darker skinned, or the further north you live, the longer it takes to generate enough vitamin D. If sunlight exposure is limited, Vitamin D supplements, particularly Vitamin D3, can be taken. However, caution should be exercised to avoid toxicity.

Best Vitamin D Supplements

Vitamin D supplements come in various forms, such as Vitamin D2 and Vitamin D3. Vitamin D3 is the more active form of Vitamin D and is preferred by most health professionals. 

Dr. Weston A Price was a pioneer in research on nutrition and degenerative disease.  He knew that vitamin D worked in concert with another compound that was unidentified at the time, which he referred to as “activator x.”  In the modern era, many researchers now believe that “activator x” is vitamin k2. While vitamin D helps the body absorb calcium, vitamin K2 helps shuttle it to the correct places in the body and away from areas we don’t want it deposited (like the arteries). For this reason, it’s important to supplement with both of them in the correct ratios.[10] That’s why I prefer Thorne Labs Vitamin D3/K2 combo.

Thorne Labs is a trusted health supplement company known for its high-quality products and adherence to good manufacturing practices. When supplementing with something as important as Vitamin D3, it’s crucial to choose a reputable manufacturer like Thorne Labs to ensure you’re getting a safe and effective product.

Vitamin D Dosage

The recommended daily dose of Vitamin D varies depending on age, sex, and health status. It’s important to consult with a doctor before starting Vitamin D supplementation to determine the appropriate dosage.

The current Recommended Dietary Allowance (RDA) for Vitamin D for adults aged 18-70 is 600 International Units (IU) per day, and for adults over 70, it’s 800 IU per day.

While the recommended doses of Vitamin D are typically around 600 to 800 International Units (IU) per day, this might be less than what our bodies naturally produce – about 25,000 units per day – when we spend time in the sun. In fact, a seven-year study found that giving hospitalized patients daily oral doses of Vitamin D3, ranging from 5,000 to 50,000 IU, was safe and well-tolerated.[11] This long-term supplementation of Vitamin D3 not only appeared to be safe, but it also led to improved health outcomes without any adverse reactions. Interestingly, the study found that it took around 12 months for blood levels of Vitamin D to plateau with daily doses of 5,000 to 10,000 units, suggesting that our bodies slowly absorb and utilize this vital vitamin.

Light Therapy For Vitamin D

Light therapy and phototherapy have proven benefits beyond Vitamin D production, including improved sleep, mood, and overall well-being. Light therapy involves exposure to light that mimics natural sunlight and can be beneficial for individuals with limited sun exposure.[12]

In the 1930s, vitamin D lamps were a popular way to combat vitamin D deficiency, especially in areas with limited sunlight. These lamps emitted ultraviolet B (UVB) light, which our skin uses to produce vitamin D naturally. People would sit in front of these lamps, much like a sunbathing session, to boost their vitamin D levels. This was particularly useful during winter months or in places with long periods of darkness.  Bonus: you will tan (or possibly burn) when using a Sperti!

The Sperti Lamp is a specialized UV lamp designed to help the body naturally produce vitamin D. It was developed by Dr. George Sperti, known for his research in the field of photobiology. The lamp emits UVB light, the same type of light that triggers vitamin D production in our skin when we’re exposed to sunlight. This makes the Sperti Lamp a useful tool for people who may not get enough sun exposure, especially during winter months or in regions with less sunlight. The main benefit of using phototherapy for vitamin D is there is no risk of vitamin D toxicity, as is a potential with nutritional supplements.

Light Therapy For SAD

A full-spectrum light therapy panel can be a great option for those dealing with Seasonal Affective Disorder (SAD). These panels emit light that covers the entire spectrum of natural sunlight. This type of light can help regulate sleep patterns and mood, which are often disrupted in people with SAD. It’s important to remember that light therapy should be used under the guidance of a healthcare professional, as they can provide advice on how to use the panel safely and effectively.

Get Fit To Fight

• Bruce Lee’s Real Fights: The True Stories Behind the Legend
• 
  The Ultimate Guide To Focus Mitts & Thai Pads For Martial Arts
• 
  Technique vs. Techniques in Martial Arts
• 
  Is Strength Training Good For Martial Arts?

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

References

1. Volpe, Stella Lucia. “Magnesium in disease prevention and overall health.” Advances in nutrition 4.3 (2013): 378S-383S. (https://doi.org/10.3945/an.112.003483)
2. Reference: Wang, Tian-Tian, et al. “Large-Scale in Silico and Microarray-Based Identification of Direct 1,25-Dihydroxyvitamin D3 Target Genes.” Molecular Endocrinology, vol. 19, no. 11, 2005, pp. 2685–2695, [DOI: 10.1210/me.2005-0106](https://dx.doi.org/10.1210/me.2005-0106).
3. Shin, Hyun-Jung, Hyo-Seok Na, and Sang-Hwan Do. “Magnesium and pain.” Nutrients 12.8 (2020): 2184. (https://doi.org/10.3390/nu12082184)
4. Cao, Yingting, et al. “Magnesium intake and sleep disorder symptoms: findings from the Jiangsu Nutrition Study of Chinese adults at five-year follow-up.” Nutrients 10.10 (2018): 1354. (https://doi.org/10.3390/nu10101354)
5. Hahn, Jill, et al. “Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial.” Bmj 376 (2022). (https://doi.org/10.1136/bmj-2021-066452)
6. Uwitonze, Anne Marie, and Mohammed S. Razzaque. “Role of magnesium in vitamin D activation and function.” Journal of Osteopathic Medicine 118.3 (2018): 181-189. (https://doi.org/10.7556/jaoa.2018.037)
7. Wehr, E., et al. “Association of vitamin D status with serum androgen levels in men.” *Clinical Endocrinology*, vol. 73, no. 2, 2010, pp. 243-248,. DOI: 10.1111/j.1365-2265.2009.03777.x. (https://doi.org/10.1111/j.1365-2265.2009.03777.x)
8. Naeem, Zahid. “Vitamin D Deficiency- An Ignored Epidemic.” *International Journal of Health Sciences*, vol. 4, no. 1, 2010,. (https://pubmed.ncbi.nlm.nih.gov/21475519)
9. Parva, Naveen R., et al. “Prevalence of vitamin D deficiency and associated risk factors in the US population (2011-2012).” Cureus 10.6 (2018). (https://doi.org/10.7759/cureus.2741)
10. Mandatori, Domitilla, et al. “The dual role of vitamin K2 in “bone-vascular crosstalk”: opposite effects on bone loss and vascular calcification.” Nutrients 13.4 (2021): 1222. (https://doi.org/10.3390/nu13041222)
11. McCullough, Patrick J., Douglas S. Lehrer, and Jeffrey Amend. “Daily oral dosing of vitamin D3 using 5000 TO 50,000 international units a day in long-term hospitalized patients: Insights from a seven year experience.” The Journal of steroid biochemistry and molecular biology 189 (2019): 228-239. (https://doi.org/10.1016/j.jsbmb.2018.12.010)
12. Rosenthal, Norman E., et al. “Seasonal affective disorder: a description of the syndrome and preliminary findings with light therapy.” Archives of general psychiatry 41.1 (1984): 72-80. (https://doi.org/10.1001/archpsyc.1984.01790120076010)

Introduction

In today’s fast-paced world, most people recognize the importance of sleep for maintaining optimal health and well-being. Yet, despite this understanding, studies show that around 35% of adults in the United States consistently fall short of the recommended 7-8 hours of sleep per night. Competing demands such as demanding work schedules, social obligations, and technology distractions like YouTube, Netflix, and social media all contribute to this widespread sleep deficiency.

In light of this, those serious about maximizing their martial arts performance should prioritize sleep, which is critical to recovery and overall progress. After all, the time and effort invested off the mats are just as important—if not more so—than the hours spent on the mats since it directly impacts physical, mental, and emotional readiness for training.

The Old Masters, who were deeply rooted in the principles of balance and harmony, recognized the importance of sleep and the significance of dreams in maintaining one’s overall well-being. To harness the power of dreams and improve their quality of sleep, they developed a set of practices known as “Dream Yoga,” or shuigong (睡功).

The Importance of Sleep For Martial Arts

Mark Rippetoe, a well-known strength coach and author, developed the “stress, recovery, adaptation” training model, a simple yet effective approach to understanding and optimizing athletic performance. We can apply this model to our martial arts training and highlight sleep’s crucial role.

Stress, Recovery, Adaptation

1. Stress refers to the physical and mental demands placed on the body during exercise or martial arts practice. These stresses can include high-intensity workouts, sparring sessions, or skill drills. When the body is subjected to these stresses, it experiences fatigue, muscle damage, and energy depletion.
2. Recovery: After the stress of training, the body needs time to recover and heal. Sleep plays a critical role in this period, as the body undergoes several restorative processes during this rest period. Sleep allows for the repair of damaged tissues, the removal of metabolic waste products, and the replenishment of energy stores. It is also essential for cognitive recovery, as sleep helps consolidate memory and learning, allowing martial artists to retain and refine the techniques and strategies they’ve acquired during training.
3. Adaptation: When the body has adequately recovered from the stress of training, it undergoes a process known as adaptation or “super-compensation.” Super-compensation is the body’s way of preparing itself to handle similar stressors in the future better. Through adaptation, martial artists can experience improvements in strength, endurance, skill, and overall performance. However, without proper recovery, the body may not fully adapt to the training stress, leading to stagnation or even regression in performance.

The stress, recovery, and adaptation model underscores the importance of sleep in our martial arts training. By prioritizing sleep and ensuring adequate recovery, martial artists can maximize the benefits of our training, leading to consistent progress and improved performance over time. This highlights the need to balance training intensity and recovery, as both are essential for achieving optimal martial arts results.

Five Reasons More Sleep Will Improve Your Martial Arts

Sleep is an essential component of exercise recovery and has a direct impact on overall health and well-being.

1. During sleep, the body undergoes restorative processes that aid in physical recovery, including the repair of muscle fibers and the removal of metabolic waste products, reducing inflammation, and preventing injury.
2. Sleep is also critical for cognitive function, including memory consolidation and learning, which is particularly relevant for martial artists who require mental sharpness and focus to execute complex techniques and strategies.
3. Adequate sleep is vital for emotional regulation and stress management, which helps maintain emotional balance, leading to optimal performance on and off the mats.
4. Sleep is critical for maintaining a robust immune system. Chronic sleep deprivation can weaken the immune response, making the body more susceptible to illness and infection. Adequate sleep ensures that martial artists can train consistently without being sidelined by illness.
5. Research has shown that consistent sleep of 7-8 hours per night can lower the risk of developing chronic diseases, including obesity, diabetes, cardiovascular disease, and certain cancers. Sleep promotes healthy aging and reduces disease risk; essential for a lifetime of mastery in martial arts.

Four Factors Affecting Your Sleep

In the 21st century, many factors can interfere with our sleep quality, including blue light exposure, eating habits, caffeine, and alcohol. 

1. Blue light exposure from electronic devices after dark can negatively affect sleep by suppressing melatonin production and stimulating the habenula, an area of the brain involved in mood, memory, and sleep regulation. This can lead to disrupted sleep patterns, insomnia, and mood disorders, affecting memory and learning.
2. Eating in sync with our circadian rhythms is essential for optimal sleep quality and overall health. Eating late at night can disrupt these rhythms while maintaining a consistent eating schedule, and practicing time-restricted eating can help optimize circadian rhythms and improve sleep.
3. Caffeine consumption is a widely consumed stimulant in coffee, tea, and various energy drinks that can interfere with sleep, particularly if consumed within 6 hours of bedtime. Excessive caffeine intake can lead to sleep disturbances, such as difficulty falling asleep, frequent awakenings, and reduced sleep duration.
4. Alcohol, despite being a depressant and initially inducing drowsiness, can harm sleep quality by disrupting the sleep cycle, particularly the REM stage crucial for cognitive function and memory consolidation. To optimize sleep, it is recommended to consume alcohol in moderation and avoid it close to bedtime.

How to Fix a Sleep Schedule

Sunlight Before Screenlight

A good night’s sleep starts first thing in the morning. Exposure to natural light, particularly in the morning and evening, plays the most significant role in regulating our sleep-wake cycles by influencing the production of hormones such as cortisol and melatonin.

According to the CDC, Americans spend an average of 90% of their time indoors. This can make it difficult to have healthy circadian rhythms, our natural sleep-wake cycles. When we spend most of our time indoors, we are exposed to less sunlight, which can disrupt our circadian rhythms. Additionally, artificial light can also interfere with melatonin production, making it harder to fall asleep at night.

Establishing a routine incorporating natural light exposure can improve sleep hygiene and improve overall sleep quality.

Light As A Sleep Aid

1. Morning light exposure: Exposing yourself to bright morning light, ideally within the first hour of waking, can help stimulate cortisol production, a hormone that increases alertness and energy. Morning light exposure also helps to reset your circadian rhythm, reinforcing a consistent sleep-wake schedule. To reap the benefits, aim for at least 2-10 minutes of outdoor exposure.

2. Evening light exposure: As the sun begins to set, sunlight shifts to the infrared spectrum. The warmer, dimmer light signals the body to prepare for sleep by promoting melatonin production, a hormone responsible for regulating sleep-wake cycles. Spend time outdoors in the evening. Aim for at least 2-10 minutes of exposure to evening sunlight. If outdoor exposure is not possible, create a relaxing evening environment by avoiding blue light from screens and using red light sources.

3. When we maintain a consistent sleep schedule, we help reinforce our body’s natural circadian rhythm. Going to bed and waking up at the same time every day helps set our body clock, allowing us to fall asleep more easily and wake up feeling refreshed. It also promotes deeper, more restorative sleep, leading to improved cognitive function, memory, and overall well-being. In contrast, irregular sleep patterns, such as staying up late on weekends and sleeping in, can disrupt our circadian rhythm.

4. Current research suggests that exposure to near-infrared light before sleep may improve sleep quality and duration, as well as increase the production of melatonin, a hormone that regulates sleep-wake cycles. However, more studies are needed to fully understand the effects of near-infrared light on sleep.

Use code FLKF to save 10% on cutting-edge red light therapy panels. Near-infrared therapy has been shown to improve sleep, speed recovery, and even increase testosterone levels.

Patterns of Food & Eating

Dr. Satchin Panda’s research on circadian biology emphasizes the importance of being mindful of not only what we eat but also when we eat to optimize our overall health and well-being. We can improve sleep quality, digestion, and metabolic health by aligning our eating patterns with our circadian rhythms. Here are some strategies based on Dr. Panda’s research to help optimize your circadian biology through mindful eating:

Meal Timing For Circadian Balance

1. Time-Restricted Eating (TRE): TRE involves limiting your food intake to a specific window of time each day, typically around 8-12 hours. This approach allows your body to synchronize its metabolic processes with your circadian rhythm. By following TRE, your body’s insulin levels can ebb and flow and provide a fasting period that allows for cellular repair and rejuvenation.
2. Eat most of your calories early in the day: Our bodies tend to metabolize food more efficiently during the daytime when our metabolism is more active. Consuming a larger portion of your daily calories in the morning and afternoon and having a lighter dinner can help improve digestion and regulate your circadian rhythm.
3. Consistent meal times: Eating at consistent times every day helps to reinforce your body’s internal clock, keeping your circadian rhythm in sync. Establish a regular eating schedule by having breakfast, lunch, and dinner at the same time each day, and avoid late-night snacking.
4. Avoid heavy meals before bedtime: Consuming large or heavy meals close to bedtime can disrupt sleep by causing indigestion and interfering with the natural decrease in body temperature that promotes sleep. Aim to finish your last meal at least 2-3 hours before bedtime to give your body enough time to digest the food and prepare for sleep.
5. Limit caffeine and alcohol consumption: Both caffeine and alcohol can interfere with your circadian rhythm and sleep quality. Limit your caffeine intake, especially in the afternoon and evening, and moderate your alcohol consumption to avoid disrupting your sleep-wake cycle.
6. Prioritize whole, nutrient-dense foods: Consuming a well-balanced diet that consists of whole, unprocessed foods can help support your circadian rhythm by providing essential nutrients and maintaining stable blood sugar levels. Include a variety of fruits, vegetables, abundant protein, and healthy fats in your diet.

Mindfulness of Food

By exercising discipline and mindfulness in your eating habits, you can optimize your circadian biology, which can lead to improved sleep quality, better digestion, and overall enhanced health and well-being. This, in turn, will positively impact your martial arts performance and other aspects of your life.

“The true science of martial arts means practicing them in such a way that they will be useful at any time and teaching them in such a way that they will be useful in all things.”

Though not directly related to eating habits or circadian biology, this quote highlights the importance of integrating and applying the principles of martial arts in all aspects of life, including our approach to nutrition and health. By maintaining balance, discipline, and mindfulness in our eating habits, we can ensure that these principles are useful not only in martial arts training but also in optimizing our overall health and well-being.

Taoist Dream Yoga

Non-sleep Deep Rest: Embracing Taoist Dream Yoga and Yoga Nidra in Martial Arts

In the rigorous world of martial arts, where recovery is as crucial as training, there are times when full sleep isn’t an option, yet the body and mind yearn for rest. This is where the ancient practices of Taoist Dream Yoga, or Shuigong, and Yoga Nidra come into play, offering a unique form of non-sleep deep rest. While these practices share similarities in guiding practitioners into a state of conscious deep relaxation, it’s important to note that they are not identical. Taoist Dream Yoga, deeply rooted in Chinese philosophy, focuses on harnessing the power of dreams for spiritual growth, whereas Yoga Nidra, a practice from the yogic tradition, leads one into a state of deep relaxation while maintaining a thread of consciousness. Both, however, offer martial artists a way to achieve profound rest and recovery during periods when traditional sleep is not feasible, providing an invaluable tool for rejuvenation and enhanced performance.

The Power of Yoga Nidra in Martial Arts

Yoga Nidra, often described as yogic sleep, is a guided meditation that systematically induces complete physical, mental, and emotional relaxation. The practitioner begins with a personal intention or Sankalpa, followed by a journey of body awareness, breath mindfulness, and visualization. This process leads to a state where the body rests deeply, yet the mind stays alert, hovering at the edge of sleep.

The Effects of Yoga Nidra

The impact of Yoga Nidra on martial arts performance is not just anecdotal but is backed by scientific research. A study involving two elite karate athletes, titled “Dreaming while awake: The beneficial effects of yoga Nidra on mental and physical recovery in two elite karate athletes,” revealed significant sport-specific improvements.[1] For the male athlete, the practice led to enhanced recovery in aspects directly related to his karate performance.

This included better management of physical stress and fatigue, which is crucial in a sport that demands high levels of endurance and strength. The female athlete experienced benefits that extended beyond the physical. She reported improvements in emotional well-being and mental clarity, factors that are vital for the strategic and mental challenges faced in karate.

For martial artists, Yoga Nidra offers a unique advantage. It aids in faster recovery, improves focus and mental clarity, and enhances emotional resilience. These benefits are critical in a discipline where mental fortitude is as essential as physical skill. By incorporating Yoga Nidra into their training regimen, martial artists can gain a holistic edge, balancing the rigors of physical training with deep mental rest and recovery.

Yoga Nidra aligns seamlessly with the martial arts philosophy of balance and harmony. It’s more than just a practice; it’s a pathway to deeper self-awareness and inner strength, offering martial artists a way to elevate their performance and overall well-being.

Conclusion

Sleep plays a critical role in maintaining optimal health and well-being, particularly for those seeking to maximize their martial arts performance. Adequate sleep is essential for physical recovery, cognitive function, emotional well-being, immune function, and longevity. However, many factors can interfere with sleep quality, including blue light exposure, eating habits, caffeine, and alcohol.

We can improve our sleep and overall well-being by understanding these factors and implementing strategies to minimize their impact. Additionally, establishing a routine that incorporates exposure to natural light in the morning and evening and implementing mindful eating habits can optimize circadian biology and improve sleep quality. By prioritizing sleep and integrating principles of balance, discipline, and mindfulness in all aspects of life, we can achieve optimal results in martial arts training and overall health and well-being.

The wisdom of the Old Masters teaches us that it is essential to harmonize with the natural cycles and rhythms of the world around us. GM Sam Chin says, “There is no freedom in nature, but to harmonize with nature is to be the most free.” This includes aligning our sleep patterns with the natural cycles of daylight and darkness, as well as aligning our eating habits with our circadian rhythms. By doing so, we can optimize our overall health and well-being and improve our performance in martial arts training.

Harmonizing with nature requires us to be mindful and disciplined in our approach to sleep and nutrition, as well as in other aspects of our lives. It requires us to be attuned to our bodies and the world around us and to adapt and adjust as needed. Ultimately, by harmonizing with nature, we can achieve a sense of balance, freedom, and optimal performance in all aspects of our lives.

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About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

References

Selenia di Fronso, Claudio Robazza, Dario Pompa, Maurizio Bertollo,
Dreaming while awake: The beneficial effects of yoga Nidra on mental and physical recovery in two elite karate athletes,
Heliyon,
Volume 10, Issue 1,
2024,
e24180,
ISSN 2405-8440,
https://doi.org/10.1016/j.heliyon.2024.e24180.
(https://www.sciencedirect.com/science/article/pii/S2405844024002111)
Abstract: Yoga Nidra (YN) naturally stimulates a hypnagogic state wherein an individual is physiologically asleep yet maintains a certain awareness to follow a guide’s instructions. The aim of this study was to investigate the effects of this aware sleep state on recovery-stress balance in two elite karate athletes adopting an idiosyncratic and multimodal approach. One male and one female athlete underwent a YN intervention. Before intervention, after intervention and three weeks later, recovery-stress balance specific scales, perceived stress, cognitive and somatic anxiety, subjective and objective sleep quality, and individual alpha peak frequency (iAPF) values were assessed. Perceived quality of recovery was continuously monitored for three months including the period of the investigation. Feelings and arousal levels before and after each YN session were also examined. Our results showed a YN general positive effect; however, the intervention had higher sport specific effects in the male compared to the female athlete. On the other hand, in the female athlete, YN seems to have effects both from an emotional and physical point of view. We also noted the intertwined relationship among interoception, perceived stress and YN effects. Also, findings suggest that iAPF modulation reflected improved recovery skills or a better control of stressful situations, while the acute effects on arousal levels were expression of anxiety or energy reduction. Overall, YN improved both the perceived quality of recovery and sleep quality, shedding light on the importance of YN for recovery-stress balance enhancement in the sport context.
Keywords: Arousal; iAPF; Interoceptive awareness; Recovery-stress balance; Relaxation; Sleep quality; Stress perception