My Health and Fitness Journey – week 4
A slower week with sardine recovery plus Matcha tea.
After such great progress in my first 3 weeks and having lost 6kg in total at that point I had a slower week in week 4. I think that the Sardine Fast took a lot out of me as I was on a big calorie deficit all week and pushed hard at the gym. Plus, the issues I had with digestion stuck with me most of this 4th week.
Exercise:
I continued my daily exercise regime but cut back from my 2 hrs to 1 to 1½ at the gym every day. I also took two rest days from the gym in the week, one complete rest day and on another I walked 4 miles and cycled 4 miles.
I had been pushing hard and training every day, and I could feel that I needed some form of a break. So, I focussed more on strength and building my core.
Healthy Eating:
I continued to eat healthy with a protein, low carb diet. Still drinking lots of water and no alcohol and having Matcha Tea in the morning instead of coffee. I’ll talk more about Matcha Tea later in this blog.
I also realised from the weight that I’d lost that if I continued with such a calorie deficit, I would start to lose muscle and that wasn’t my goal. Weight loss as such has not been my No.1 goal, it is all about losing the body fat to be healthy and to slim and tone up my body.
So, I did some more research, and I needed to make sure I was getting enough protein in my diet. It was also apparent that training in the evening while I was hungry and low on protein at that point wasn’t good, so I added in some extra protein into my lunch and a protein shake before going to the gym.
Intermittent Fasting:
I continued with the 16/8 intermittent fasting all week. I am now established in this routine, and it really works for me, breakfast looks like a thing of the past now.
In my research I did uncover that fasting and intermittent fasting isn’t the same for men and women and that women need to have a different approach and be aware of their menstrual cycle. There is a book called “Fast Like a Girl” by Dr. Mindy Pelz which is recommended and can help understand how fasting works for women.
Supplements:
I continued with all the same supplements as before which are:
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 adding 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
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. 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. 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. https://voyagerlife.co.uk/products/vitamin-k2-mk7-100ug-120-capsules
Matcha Tea:
I have mentioned a few times over the weeks that I switched out my usual morning Latte for Matcha Tea because it has great health benefits and the fact that having a coffee with milk in the morning would inadvertently break my fast. I’d have to switch to black coffee and no sugar at the very least.
Matcha seems to have popped up everywhere and is becoming so popular but why and what’s it all about?
Matcha tea is a type of green tea that is grown in Japan under specific conditions which concentrate the antioxidants, amino acid content and caffeine levels.
The following health benefits are attributed to drinking matcha tea over a sustained period:
Rich in Antioxidants: Matcha contains a concentration of catechins, which are powerful antioxidants. These compounds help combat oxidative stress in the body, reduce inflammation, and may protect cells from damage, potentially lowering the risk of chronic diseases.
Boosts Mental Focus and Calmness: Matcha contains L-theanine, an amino acid that promotes relaxation and reduces stress without causing drowsiness. Combined with caffeine naturally present in matcha, L-theanine can improve alertness, attention, and cognitive performance while providing a calm focus, often referred to as a state of "alert relaxation."
Supports Weight Management
Some studies suggest that the catechins in matcha can enhance metabolism and fat oxidation, which may help with weight management when combined with a healthy diet and regular exercise.
Supports Heart Health
The antioxidant profile and potential cholesterol-lowering effects of matcha may promote cardiovascular health, including improved blood lipid profiles and reduced LDL oxidation.
Detoxification and Immune Support
Matcha is rich in chlorophyll, which may help detoxify the body by aiding in the elimination of toxins. Moreover, its vitamins and minerals can contribute to immune system support, sustaining overall health.
Additional Benefits
· Energy boost: The combination of caffeine and L-theanine provides a smooth and sustained increase in energy without the jitteriness common in coffee.
· Oral health: Catechins may inhibit the growth of bacteria in the mouth, promoting dental health.
· Skin benefits: Antioxidants in matcha can help protect against skin aging and UV damage.
So, swapping out latte for matcha tea is a worthwhile and simple change in my routine that should give positive outcomes.
Results at the end of week 4:
Weight: As I expected with adding in more protein and reducing my exercise levels, I didn’t lose any more weight in week 4. This was ok and normal as I couldn’t continue to lose weight at that level continually.
Body Shape: This is where I did make gains and my body continued to change shape and slim down where I wanted it to. I can see tone and definition and some muscle growth in the right areas which for me is a good motivator to keep going.
Energy: Energy wise I felt less energetic and I put this down to recovering from the Sardine Fast which took a lot out of me in week 3. That plus the constipation I still had for most of the week that did put my system out of sync.
Mental Focus: All still good and no issues.
Sleep: Still sleeping well and getting a good night’s rest almost every night.
Keep on reading for week 5 next week.
Don Marshall
Marketing & Sales Manager
Voyager Life
