5 ways to pump your body

1. vitamin D3

It can still be called the sun vitamin because it is produced in the skin by exposure to sunlight. Moreover, people with dark skin to produce this vitamin need longer in the sun than those with pale skin.

Now, many parents fear the impact of UV light and do not allow children to stay in the sun, or force them to use sunscreen. This can lead to serious problems, because vitamin D deficiency is associated with risk of developing rickets. In addition, vitamin D affects a number of biological processes in the body, including the proper development of the brain. If children spend little time in the sun, it may affect their performance.

If you still do not want to be in the sun, take supplements with vitamin D. Prior to this, be sure to consult your doctor and get tested to check the levels of this vitamin in the blood. An overdose of them has serious consequences.

2. healthy fats

Dave - a supporter of a diet high in fat. This he describes in detail in his book "Bulletproof Diet" (The Bulletproof Diet). According to him, up to 50% of all calories consumed need to be obtained from healthy fats. This is especially important for children up to seven years, since they require a lot of fatty acids.

In this case, Dave refers to the famous author Gary Taubes (Gary Taubes). Taubes says that a diet that includes foods high in healthy fats - coconut oil and olive oil, butter from the milk of cows fed only grass (grass-fed), - a significant impact on the level of energy at children. Such food helps them to stay longer fed and concentrate better.

And it does not have to buy any expensive products. Just add the usual oatmeal for breakfast tablespoon of coconut oil, it is particularly useful for the brain.

Also, according to Dave, does not necessarily reduce the number of calories to lose weight. Instead, you need to reduce your intake of unhealthy fats and starch. Dave checked it on my own experience and has lost 45 kilos.

For proper nutrition is important are three types of nutrients: macro, micro and antinutrients.

Macronutrients - a substance needed by the body for energy. This protein, fat and carbohydrates. By Micronutrients are vitamins and minerals. They are not a source of energy, but are involved in the assimilation of food. But about antinutrients we usually forget. They slow down the process of absorption of nutrients. Therefore, if in the product, except mineral macronutrients contained antinutrients and there it does not make sense. For such products, such as soybeans refers. It contains inhibitors that slow down absorption of proteins.

3. Refusal to diet

20-30% of the calories produced by the body goes to the brain. Therefore, the fewer calories we consume, the less energy gets our brain.

When we reduce the amount of calories as if we We serve the body to signal "a famine! Threat of survival of the species! ". Naturally, this causes stress.

If you add to your diet more and intensity of exercise (and many do when trying to lose weight), you seem to say the body: "Hunger! And chasing me! Tiger! ". Generated a lot of stress hormones, the heart beats more often, the body works in a panic mode. For a while, it may even seem pleasant (think of this phenomenon as the euphoria of the runner), but it does not help to lose weight.

So, if you want to reduce stress, does not deplete a diet - eat fully.

4. The motion and respiration

It is very important as a child to learn to control his own body: to develop endurance, flexibility and coordination. Then, and with age will be fewer injuries. For this is good yoga or functional training. They teach a child the right to move, and it affects not only the physical data, but also the brain.

Indeed, it often happens that one side of the body muscles are better developed than the other. Now quite simple to learn if you have such an imbalance. This will help to devices operating on the basis of biofeedback. It is a complex physiological, prophylactic and therapeutic procedures that are using different computer technology provide information on the state of physiological processes in the body. Among built on this principle procedures - known to many ECG (electrocardiogram) and EEG (electroencephalogram).

It is equally important to learn how to breathe correctly. It develops resistance to stress and even sympathy.

Dave offers every day for 30-40 minutes to do a breathing exercise: 5 seconds - inhale, 5 seconds - exhale. Do it in the morning for 40 days - this time as you need to ingrained habit. biohaker himself calls this technique the mental shower.

5. Control of heart rate

Dave Asprey believes that we can train your heart and change your heart rate. This will help us to control the response to stress. For this purpose-built instrument biofeedback. It is necessary to bring a finger on the sensor and breathe in the rhythm, which offers gadget. When the heart starts to beat in rhythm perfect for you, on the unit lights up green flame.

Manufacturers promise that in about a week to work with this device, you can teach your heart to beat in a different way. Train it, we can just turn off the stress. However, this method is subject to criticism many scientists.