My Health and Fitness Journey – week 2
I’ve have just completed my second full week of a coordinated effort to improve my health, lose weight, get in shape and get fitter.
I put together my own programme of things and changes to my lifestyle that when combined was supposed to give me some rapid and significant results in the short term.
These were: Exercise (approx. 2 hrs daily at the gym), Intermittent Fasting (16/8), Diet (balanced but low carb, high protein) & Supplements (NMN, Multivitamins, Vitamin C & D,
What has happened? What results did I achieve after 14 days?
After the first week where I battled through DOMS (Delayed onset muscle soreness) and getting used to the new diet, the fasting and the new routine I carried on into week two motivated by the fact I had lost 2kg in that week and wanted to lose more.
However, it wasn’t really the weight as such that I wanted to lose but the fat and improve my body shape and be healthier overall.
It was the Easter weekend, so I trained on both the Friday and Saturday in the late morning and into the early afternoon while still fasting and in a ketogenic state.
Those two training sessions were amazing. You would think that having not eaten that I would lack energy and struggle at the gym, but it was the exact opposite. I had so much energy and I was able to push the weights, reps and distance/time further.
I didn’t go to the gym on Easter Sunday but went for a walk instead which was a welcome break. On the Bank Holiday Monday, I also skipped the gym but did 6½ hrs of snowboarding at Glencoe instead.
Tuesday through to Friday I was back in my evening routine and at the gym for 2 hrs after work. I did notice that I wasn’t as energetic as at the weekend but still able to train well and enjoy it. My routine and way of being had already adapted and settled in.
Here are some of the improvements I saw in week 2:
Immune System
There was a flu virus going around at the office at work and I started with a few mild symptoms, but they never fully developed. My immune system seemed stronger and better with the change in lifestyle and diet.
Mental Focus
I noted a remarked increase in mental focus and cognitive ability during this week. Despite having some cold/flu like symptoms I didn’t have any of the brain fog that I sometimes get, and I felt sharper and more in focus on tasks at home and in my studies. I am near the end of an MSc in Counselling and there is a lot of evening course work needed and getting home later should have made work on this difficult, but I had so much energy and alertness later in the evening it has helped a lot.
Energy Levels
I have noticed an increase in energy levels throughout the day and evening. Even the afternoon slump after eating lunch seems a lot less and barely there. This has made me more productive at work and home and finding things more enjoyable because they don’t seem like hard work as I’m no way near as tired as I was feeling before.
Sleep
I have also noticed that my sleep has been better. I feel able to fall asleep quickly and sleep deeper and better through the night. The only issue is waking up to pee and that’s mostly because of the amount of water I have been drinking. However, even waking up I have found it easy to get back to sleep. On waking I feel fresher and sharper.
Weight Loss & Body Shape
At the end of week 2 I have noticed hat my body shape is beginning to change a lot more evidently than after the first week. My spare tyre around the waste has dropped down and is going. I still have a way to go but I don’t think it will take much longer. I’m generally toning up across all areas little by little.
Weight wise when I started this journey I weighed in at 85Kg or approx. 13½ Stone. After the 2 weeks I weighed in at 81kg or 12st 10 which is a significant change in only 2 weeks, and I fully expect that weight loss to slow down now.
Changes to my Supplement Stack
In my last blog I went through the various supplements I was taking and what they should help with. I said I would add in some more and I have done.
My original stack:
NMN – really helps boost NAD+ levels and in turn helps to give more energy and boost Mitochondrial function.* NMN Supplements UK | High Purity Nicotinamide Mononucleotide Powder – Voyager Life Limited
Nitric Oxide (L-citrulline & L-arginine) – is reported to improve cardiovascular health and reduce blood pressure as well as improving exercise performance and faster recovery times (available from Amazon)
Magnesium – this helps with sleep and rest, but also with muscle relaxation, bone health and cardiovascular & metabolic health. Magnesium Citrate 500mg 120 Capsules – Voyager Life Limited
Multivitamins – these cover almost everything and are the staple essential if taking supplements to your diet. Vegan Multivitamin & Minerals 60 Capsules – Voyager Life Limited
Vitamin D – helps with bone health, immune system support, muscle function, mental health and energy. Vitamin D3 4,000iu 365 Tablets – Voyager Life Limited
The New Supplements that I have added into my stack are:
Creatine Monohydrate – this enhances muscle energy, strength, recovery, and may support cognitive function, making it one of the most effective and well-studied supplements for athletic performance.
Creatine monohydrate is a well-researched, effective supplement that enhances muscle energy, strength, growth, recovery, and also cognitive function. Its benefits are observed across different fitness levels and age groups, making it a versatile and widely used ergogenic aid.
It needs to be taken for around 3 weeks to build up in the muscles and then it really starts to work. Once built up in the muscles it can then improve brain function and cognition.
Its also seen to be very beneficial for women to take it during the perimenopause, menopause and post menopause as It helps with brain fog, osteoporosis and general wellbeing. **
https://voyagerlife.co.uk/products/creatine-monohydrate-powder-500g
Resveratrol - offers antioxidant, anti-inflammatory, cardiovascular, metabolic, and cognitive benefits, supporting overall health and potentially slowing age-related decline.
From an anti-aging perspective Resveratrol activates SIRT1, a protein involved in cellular repair, energy metabolism, and DNA maintenance. This activation is linked to longevity pathways, potentially slowing age-related cellular decline and supporting healthy aging.
Overall, resveratrol supplements provide a wide range of health benefits. While dietary sources like red wine, grapes, and berries contain resveratrol, supplements provide higher, more consistent doses to achieve these effects.
https://voyagerlife.co.uk/products/resveratrol-150mg-90-capsules
Vitamin K2 MK7 - offer significant benefits for bone health, cardiovascular health, and calcium metabolism, making them essential for overall wellness.
Vitamin K2, particularly in its MK7 form (menaquinone-7), is a fat-soluble vitamin that plays a crucial role in various bodily functions. Vitamin K2 MK7 is essential for directing calcium to the bones and teeth while preventing its accumulation in soft tissues and arteries which is a real benefit for me with my history of cardiovascular issues and heart disease.
https://voyagerlife.co.uk/products/vitamin-k2-mk7-100ug-120-capsules
Looking forward to Week 3
During week 3, I plan to do something radical again. All this research and listing to YouTube videos and Podcasts while at the gym keeps sending me down rabbit holes and learning more and more useful information on health and wellness. I use my time at the gym to listen to these different experts talking about different things and putting it all together. Time well spent boosting my body and my brain.
So next week I am going to do something called the ‘Sardine Diet’ – a 5 day challenge and I’ll tell you more about it next time.
Don Marshall
Marketing & Sales Manager, Voyager Life
*source reference for Prof David Sinclair: Dr David Sinclair: Can Aging Be Reversed? After 8 Weeks, Cells Appeared 75% Younger In Tests!
** source for creatine Dr Rhonda Patrick Anti-Aging Expert: Stop Touching Receipts Immediately! The Fast Way To Shrink Visceral Fat! (1h 50mins)
