By Callum @ AvocadoNinja
By Callum @ AvocadoNinja
These are general recommendations and you should check with a healthcare professional before making any changes to your lifestyle or diet.
PROVEN TO UNLOCK OUTSTANDING HEALTH AND ENERGY
This section explains the science behind Momentum. Knowing how the physiology works can spark additional motivation to apply what you learn!
A great short video explaining how mitochondria creates ATP:
 “Each cell in the human body contains between 1,000 and 2,5001 mitochondria”
Mitochondria—Fundamental to Life and Health - PMC (nih.gov)
National Library of Medicine. Journal List Integr Med (Encinitas) v.13(2); 2014 Apr PMC4684129, Joseph Pizzorno
 “...the average person has around 50 – 100 grams (1.75 / 3.5 oz.) of ATP in their system at any one time” Physiology, Adenosine Triphosphate - StatPearls - NCBI Bookshelf (nih.gov) Physiology, Adenosine Triphosphate Jacob Dunn; Michael H. Grider.
 Not only do mitochondria create your life force, but they also control cell communication and decide when cells live and die Recent Insights into the Mitochondrial Role in Autophagy and Its Regulation by Oxidative Stress - PMC (nih.gov) Journal List Oxid Med Cell Longev v.2019; 2019 PMC6875203. Recent Insights into the Mitochondrial Role in Autophagy and Its Regulation by Oxidative Stress
Vicente Roca-Agujetas, 1 , 2 Cristina de Dios, 1 , 2 , 3 Laura Lestón, 1 Montserrat Marí, 1 Albert Morales, 1 and Anna Colellcorresponding author 1 , 2
 “If your muscle cells have poorly functioning mitochondria it can lead to symptoms of chronic fatigue“ Mitochondrial dysfunctions in myalgic encephalomyelitis/chronic fatigue syndrome explained by activated immuno-inflammatory, oxidative and nitrosative stress pathways - PubMed (nih.gov) Comparative Study Metab Brain Dis. 2014 Mar;29(1):19-36. Doi: 10.1007/s11011-013-9435-x. Gerwyn Morris 1, Michael Maes
Robert Becker describes in his book, The Body Electric, and Jerry Tennant describes in his book, Healing Is Voltage—your body operates on electrochemical gradients, and consuming a full spectrum of minerals will allow you to maintain those proper electrochemical gradients.
 The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? - PMC (nih.gov) Journal List J Environ Public Health v.2012; 2012 PMC3195546 Journal of Environmental and Public Healthv.2012; 2012PMC3195546 Gerry K. Schwalfenberg.
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Diet-induced acidosis: is it real and clinically relevant? Joseph Pizzorno 1, Lynda A Frassetto, Joseph Katzinger
 Glycemic Variability: How Do We Measure It and Why Is It Important? - PMC (nih.gov)
Diabetes Metab J. 2015 Aug; 39(4): 273–282. Published online 2015 Aug 17. doi: 10.4093/dmj.2015.39.4.273 Sunghwan Suh1 and Jae Hyeon Kimcorresponding
 Glycemic variability: adverse clinical outcomes and how to improve it? | Cardiovascular Diabetology | Full Text (biomedcentral.com) Zhou, Z., Sun, B., Huang, S. et al. Glycemic variability: adverse clinical outcomes and how to improve it?. Cardiovasc Diabetol 19, 102 (2020). https://doi.org/10.1186/s12933-020-01085-6
 Effects of Exercise on Blood Glucose and Glycemic Variability in Type 2 Diabetic Patients with Dawn Phenomenon - PMC (nih.gov) Journal List Biomed Res Int PMC7057022 Xin Zheng,corresponding author 1 , 2 , 3 , 4 Yanyan Qi, 1 , 3 , 4 Lina Bi, 1 , 3 , 4 Wenli Shi, 2 , 4 Yan Zhang, 1 , 4 Dan Zhao, 1 , 4 Su Hu, 1 , 4 Meixin Li, 2 , 3 , 4 and Qin Li 1 , 4
The 2016 Nobel Prize in Physiology or Medicine - Press release - NobelPrize.org - great summary of autophagy
 Protein Oxidation in Aging: Does It Play a Role in Aging Progression? | Antioxidants & Redox Signaling (liebertpub.com) Antioxidants & Redox SignalingVol. 23, No. 3 Forum Review Articles,Aging (S.I. Liochev, Ed.)
Journal List J Clin Invest v.125(1); 2015 Jan 2 PMC4382258 Frank Madeo,1,2 Andreas Zimmermann,1 Maria Chiara Maiuri,3,4 and Guido Kroemer3,4,5,6
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 Chronic Inflammation - StatPearls - NCBI Bookshelf (nih.gov) Roma Pahwa; Amandeep Goyal; Ishwarlal Jialal.
 Impact of Long-Term RF-EMF on Oxidative Stress and Neuroinflammation in Aging Brains of C57BL/6 Mice - PMC (nih.gov) Int J Mol Sci. 2018 Jul; 19(7): 2103. Published online 2018 Jul 19. doi: 10.3390/ijms19072103 PMCID: PMC6073444 PMID: 30029554
 Inflammation: The Common Pathway of Stress-Related Diseases - PMC (nih.gov)
Front Hum Neurosci. 2017; 11: 316. Published online 2017 Jun 20. doi: 10.3389/fnhum.2017.00316 PMCID: PMC5476783 PMID: 28676747 Inflammation: The Common Pathway of Stress-Related Diseases Yun-Zi Liu, Yun-Xia Wang, and Chun-Lei Jiang*
 Chronic inflammation and oxidative stress as a major cause of age-related diseases and cancer - PubMed (nih.gov) Nemat Khansari 1, Yadollah Shakiba, Mahdi Mahmoudi PMID: 19149749 DOI: 10.2174/187221309787158371
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 High intensity interval training and molecular adaptive response of skeletal muscle - ScienceDirect Ferenc Tormaa Zoltan Gombosa Matyas Jokaia Masaki Takedab Tatsuya Mimurac Zsolt Radaka
World J Diabetes. 2017 Apr 15; 8(4): 154–164. Published online 2017 Apr 15. doi: 10.4239/wjd.v8.i4.154 PMCID: PMC5394735 PMID: 28465792
 Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects - PubMed (nih.gov) Nutr Res. 2012 Dec;32(12):947-55. doi: 10.1016/j.nutres.2012.06.021. Epub 2012 Oct 4. Mo'ez Al-Islam E Faris 1, Safia Kacimi, Ref'at A Al-Kurd, Mohammad A Fararjeh, Yasser K Bustanji, Mohammad K Mohammad, Mohammad L Salem
 Improvements in coronary heart disease risk indicators by alternate-day fasting involve adipose tissue modulations - PubMed (nih.gov) Controlled Clinical Trial Obesity (Silver Spring). 2010 Nov;18(11):2152-9. Surabhi Bhutani 1, Monica C Klempel, Reed A Berger, Krista A Varady
 Usefulness of Routine Periodic Fasting to Lower Risk of Coronary Artery Disease among Patients Undergoing Coronary Angiography - PMC (nih.gov) Am J Cardiol. Author manuscript; available in PMC 2009 Oct 1. Published in final edited form as: Am J Cardiol. 2008 Oct 1; 102(7): 814–819. Published online 2008 Jul 10. doi: 10.1016/j.amjcard.2008.05.021 PMCID: PMC2572991 NIHMSID: NIHMS71276 PMID: 18805103
 Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-transgenic mouse model of Alzheimer's disease - PubMed (nih.gov) Veerendra Kumar Madala Halagappa 1, Zhihong Guo, Michelle Pearson, Yasuji Matsuoka, Roy G Cutler, Frank M Laferla, Mark P Mattson PMID: 17306982 DOI: 10.1016/j.nbd.2006.12.019
 Dietary restriction increases the number of newly generated neural cells, and induces BDNF expression, in the dentate gyrus of rats - PubMed (nih.gov) J Lee 1, W Duan, J M Long, D K Ingram, M P Mattson Affiliations expand PMID: 11220789 DOI: 10.1385/JMN:15:2:99
 Chronic intermittent fasting improves cognitive functions and brain structures in mice - PubMed (nih.gov)
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 Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine - PubMed (nih.gov) C Zauner 1, B Schneeweiss, A Kranz, C Madl, K Ratheiser, L Kramer, E Roth, B Schneider, K Lenz PMID: 10837292 DOI: 10.1093/ajcn/71.6.1511
 Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men - PubMed (nih.gov) M L Hartman 1, J D Veldhuis, M L Johnson, M M Lee, K G Alberti, E Samojlik, M O Thorner PMID: 1548337 DOI: 10.1210/jcem.74.4.1548337
 The effect of prolonged fasting on levels of growth hormone-binding protein and free growth hormone - PubMed (nih.gov) B Salgin 1, M L Marcovecchio, N Hill, D B Dunger, J Frystyk PMID: 22386777 DOI: 10.1016/j.ghir.2012.02.003
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 Adiponectin increases fatty acid oxidation in skeletal muscle cells by sequential activation of AMP-activated protein kinase, p38 mitogen-activated protein kinase, and peroxisome proliferator-activated receptor alpha - PubMed (nih.gov) Myeong Jin Yoon 1, Gha Young Lee, Jun-Jae Chung, Young Ho Ahn, Seung Hwan Hong, Jae Bum Kim PMID: 16936205 DOI: 10.2337/db05-1322
 JCI - Brown adipose tissue oxidative metabolism contributes to energy expenditure during acute cold exposure in humans Research Article | 10.1172/JCI60433 Véronique Ouellet, Sébastien M. Labbé, Denis P. Blondin, Serge Phoenix, Brigitte Guérin, François Haman, Eric E. Turcotte, Denis Richard, and André C. Carpentier
 Adiponectin and cardiovascular disease - PubMed (nih.gov) Rei Shibata 1, Noriyuki Ouchi, Toyoaki Murohara PMID: 19261992 DOI: 10.1253/circj.cj-09-0057
 Being cool: how body temperature influences ageing and longevity - PMC (nih.gov) Journal List Springer Open Choice PMC4486781 Gerald Keil, Elizabeth Cummings, and João Pedro de Magalhãescorresponding author
 Endocrine regulation of subcutaneous fat metabolism during cold exposure in humans - PubMed (nih.gov)
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 Immune system of cold-exposed and cold-adapted humans - PubMed (nih.gov)
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 Uric acid and glutathione levels during short-term whole body cold exposure - PubMed (nih.gov)
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 Benefits of Sunlight: A Bright Spot for Human Health - PMC (nih.gov)
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This section gives you the most powerful techniques and cutting-edge tools to give you everything it needs to start each day powerfully. Each one of these steps will impact your mind and body in a potent way and build unstoppable momentum in your life!
Dr. Michael Breus, known as “The Sleep Doctor,” has identified four specific chronotypes set in our DNA. Watch the video below and do the quiz to find your type. Once you know this, you can structure your day accordingly.
Eliminate Mouth Breathing
One of the biggest issues with sleep quality is that we are breathing through our mouth. To find out more about this and how to fix it, take a look a Patrick McKeowns' article here: https://oxygenadvantage.com/science/mouth-breathing/
Patrick is an internationally renowned breathing expert who we work with and support. Have a look at this amazing interview about how to breathe correctly.
 The Neuroprotective Aspects of Sleep - PMC (nih.gov) MEDtube Sci. Author manuscript; available in PMC 2015 Nov 18. Published in final edited form as: MEDtube Sci. 2015 Mar; 3(1): 35–40. PMCID: PMC4651462 NIHMSID: NIHMS734829 PMID: 26594659
 Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile - PMC (nih.gov)
Front Aging Neurosci. 2014; 6: 134. Published online 2014 Jun 24. Prepublished online 2014 Mar 25. doi: 10.3389/fnagi.2014.00134 PMCID: PMC4067693 PMID: 25009494 Diego Robles Mazzotti,1,* Camila Guindalini,1 Walter André dos Santos Moraes,1 Monica Levy Andersen,1 Maysa Seabra Cendoroglo,2 Luiz Roberto Ramos,3 and Sergio Tufik1
 Sleep deprivation: Impact on cognitive performance - PMC (nih.gov) Neuropsychiatr Dis Treat. 2007 Oct; 3(5): 553–567. PMCID: PMC2656292 PMID: 19300585 Sleep deprivation: Impact on cognitive performance Paula Alhola1 and Päivi Polo-Kantola2
 The Effects of Sleep Quality and Resilience on Perceived Stress, Dietary Behaviors, and Alcohol Misuse: A Mediation-Moderation Analysis of Higher Education Students from Asia, Europe, and North America during the COVID-19 Pandemic - PMC (nih.gov)
Nutrients. 2021 Feb; 13(2): 442. Published online 2021 Jan 29. doi: 10.3390/nu13020442 PMCID: PMC7911351 PMID: 33572863 Chen Du,1 Megan Chong Hueh Zan,2 Min Jung Cho,3 Jenifer I. Fenton,1 Pao Ying Hsiao,4 Richard Hsiao,5 Laura Keaver,6 Chang-Chi Lai,7 HeeSoon Lee,8 Mary-Jon Ludy,9 Wan Shen,9 Winnie Chee Siew Swee,2 Jyothi Thrivikraman,3 Kuo-Wei Tseng,7 Wei-Chin Tseng,7 Stephen Doak,6 Sara Yi Ling Folk,1 and Robin M. Tucker1,*
 Short- and long-term health consequences of sleep disruption - PMC (nih.gov)
Nat Sci Sleep. 2017; 9: 151–161. Published online 2017 May 19. doi: 10.2147/NSS.S134864 PMCID: PMC5449130 PMID: 28579842 Goran Medic,1,2 Micheline Wille,1 and Michiel EH Hemels1
 Yanjun Ma, BA1; Lirong Liang, MD2; Fanfan Zheng, PhD3; et alLe Shi, MD4; Baoliang Zhong, MD5; Wuxiang Xie, PhD1 JAMA Netw Open. 2020;3(9):e2013573. doi:10.1001/jamanetworkopen.2020.13573
 Sleep loss dramatically lowers testosterone in healthy young men -- ScienceDaily
Sleep loss dramatically lowers testosterone in healthy young men Date: June 1, 2011 Source: University of Chicago Medical Center
 People who sleep for seven hours a night live longest - PMC (nih.gov)
BMJ. 2002 Feb 23; 324(7335): 446. PMCID: PMC1172056 People who sleep for seven hours a night live longest David Spurgeon
You can find a comprehensive article on the benefits of infra-red saunas here: https://www.foundmyfitness.com/topics/sauna
We are currently developing a handheld green light device. Please email firstname.lastname@example.org if you are interested in this.
You can find an incredible range of blue-light blocking glasses here: https://raoptics.com/. We are currently working to bring these to the UK.
 Light-Induced Melatonin Suppression in Humans With Polychromatic and Monochromatic Light Chronobiology International, Nov 2007; 24(6): 1125–1137 Revell VL and Skene DJ.
 Phase Delaying the Human Circadian Clock with Blue-Enriched Polychromatic Light. Chronobiology International, May 2009; 26(4):709–725 Smith MR and Eastman CI.
 Phase Delay shifts to Blue-Enriched VS. Standard Polychromatic White Light in Healthy Older people in a Semi-Ambulatory Setting. Sleep 2008. Vol 31, Abstract Supplement #0134: Scheuemaier KD, Munch M, Guzik A, Silva EJ, Ronda JM, Duffy JM.
 Phase Advancing the Human Circadian Clock with Blue-Enriched Polychromatic Light. Sleep Medicine (2009); 10(3):287–294 Smith MR, Revell VL, and Eastman CI.
 Timing Light Treatment for Eastward and Westward Travel. Chronobiol Int. Jul 2009; 26(5):867-90. Paul MA, Miller JC, Love RJ, Lieberman H, Blazeski S, Arendt J.
 Morning Light Treatment Hastens the Antidepressant Effect of Citalopram: A Placebo-Controlled Trial. The Journal of Clinical Psychiatry. June 2003; 64(6):648-53 Benedetti F, Colombo C, Pontiggia A, Bernasconi A, Florita M, Smeraldi E.
 Kihara, Takashi, Sadatoshi Biro, Masakazu Imamura, Shiro Yoshifuku, Kunitsugu Takasaki, Yoshiyuki Ikeda, Yutaka Otuji, Shinichi Minagoe, Yoshifumi Toyama, and Chuwa Tei. Repeated sauna treatment improves vascular endothelial and cardiac function in patients with chronic heart failure Journal of the American College of Cardiology 39, no. 5 (March 2002): 754–59. doi:10.1016/s0735-1097(01)01824-1.
 Laukkanen, Jari A., and Tanjaniina Laukkanen. Sauna bathing and systemic inflammation European Journal of Epidemiology 33, no. 3 (December 2017): 351–53. doi:10.1007/s10654-017-0335-y.
 Maniam, Jayanthi, and Margaret J. Morris. Voluntary exercise and palatable high-fat diet both improve behavioural profile and stress responses in male rats exposed to early life stress: Role of hippocampus
Psychoneuroendocrinology 35, no. 10 (November 2010): 1553–64. doi:10.1016/j.psyneuen.2010.05.012.
 Masuda, Akinori, Masamitsu Nakazato, Takashi Kihara, Shinichi Minagoe, and Chuwa Tei. Repeated Thermal Therapy Diminishes Appetite Loss and Subjective Complaints in Mildly Depressed Patients Psychosomatic Medicine 67, no. 4 (July 2005): 643–47. doi:10.1097/01.psy.0000171812.67767.8f.
 LEPPÄLUOTO, J., P. HUTTUNEN, J. HIRVONEN, A. VÄÄNÄNEN, M. TUOMINEN, and J. VUORI. Endocrine effects of repeated sauna bathing Acta Physiologica Scandinavica 128, no. 3 (November 1986): 467–70. doi:10.1111/j.1748-1716.1986.tb08000.x.
 Kokura, Satoshi, Satoko Adachi, Emiko Manabe, Katsura Mizushima, Takeshi Hattori, Toshimitsu Okuda, Nami Nakabe, et al. Whole body hyperthermia improves obesity-induced insulin resistance in diabetic mice International Journal of Hyperthermia 23, no. 3 (January 2007): 259–65. doi:10.1080/02656730601176824.
 Genuis, Stephen J., Detlef Birkholz, Ilia Rodushkin, and Sanjay Beesoon. Blood, Urine, and Sweat (BUS) Study: Monitoring and Elimination of Bioaccumulated Toxic Elements Archives of Environmental Contamination and Toxicology 61, no. 2 (November 2010): 344–57. doi:10.1007/s00244-010-9611-5.
 Lang, Iain A. Association of Urinary Bisphenol A Concentration With Medical Disorders and Laboratory Abnormalities in Adults JAMA 300, no. 11 (September 2008): 1303. doi:10.1001/jama.300.11.1303.
 Genuis, Stephen J., Sanjay Beesoon, Detlef Birkholz, and Rebecca A. Lobo. Human Excretion of Bisphenol A: Blood, Urine, and Sweat (BUS) Study Journal of Environmental and Public Health 2012 (2012): 1–10. doi:10.1155/2012/185731.
 Atmaca, Enes, Yavuz Kursad Das, Oguzhan Yavuz, and Abdurrahman Aksoy. An evaluation of the levels of organochlorine compounds (OCPs and PCBs) in cultured freshwater and wild sea fish eggs as an exposure biomarker for environmental contamination Environmental Science and Pollution Research 26, no. 7 (January 2019): 7005–12. doi:10.1007/s11356-019-04207-0.
 Ritter, Roland, Martin Scheringer, Matthew MacLeod, Claudia Moeckel, Kevin C. Jones, and Konrad Hungerbühler. Intrinsic Human Elimination Half-Lives of Polychlorinated Biphenyls Derived from the Temporal Evolution of Cross-Sectional Biomonitoring Data from the United Kingdom Environmental Health Perspectives 119, no. 2 (February 2011): 225–31. doi:10.1289/ehp.1002211.
 Evaluating the Association between Artificial Light-at-Night Exposure and Breast and Prostate Cancer Risk in Spain (MCC-Spain Study) | Environmental Health Perspectives | Vol. 126, No. 4 (nih.gov)
We are currently working on our new supplement called ReMineralize. You can email email@example.com if you are interested in this. In the meantime, take 1 scoop of pHour Salts and a pinch of unrefined sea salt mixed with 300ml water first thing in the morning.
Pure, Mineralised Water on-the-go
To create pure, mineralized water, you can also use our Ninja Jug here. This is also ideal for travelling or at the office.
Obtain EZ by consuming vital nutrients such as coconut oil, healthy dietary fats and turmeric. Research by Dr. Pollack found that by blending butterfat into water, even more EZ water forms. MCT Oil Powder is a source of clean-burning fuel for the brain, muscles and other tissues. You can easily incorporate it into your day, by blending into coffee and smoothies.
Ninja Power Drink
We recommend our Ninja Power Drink here, which creates an incredible energy giving EZ water boost.
. 2010 Apr;103(8):1185-94. doi: 10.1017/S0007114509993047. Epub 2009 Dec 15.
Diet-induced acidosis: is it real and clinically relevant? Joseph Pizzorno 1, Lynda A Frassetto, Joseph Katzinger
Please Note: If you have a health condition or are new to exercise, be sure to check with your doctor before trying these.
15 Min Stretch Routine
This is the stretch routine I use, which is suitable for any level and really easy to follow. Do check with a health professional before doing any new exercise, though!
Here is a great app (on Android and Apple) that I use to do Tabata workouts first thing in the morning. If you can do the workout outside, in sunlight, on grass - you are also combining many other benefits with grounding and your circadian rhythm. Do this before consuming any caffeine to clear the melatonin from your body and reduce energy slumps later in the day.
For the workout, I keep it simple and alternate between running on the spot, star jumps, squat thrusts, burpees, etc…
Tibetan Five Rites
The Five Tibetan Rites, or the “Fountain of Youth,” are a series of five yoga poses. It’s a traditional practice that’s been done for more than 2,500 years. People perform these rites with the intention of restoring youth and increasing vitality. You can find out more about this here.
Dr. Barry Morguelan
The Ancient Energy Discipline That Stimulates Healing and Vitality
My own path on this journey started back in 2004. I attended a Tony Robbins seminar and was inspired by the huge, consistent energy levels Tony had. His seemingly otherworldly ability to be at full force, 16 hours a day, every day propelled me onto a 17-year mission to uncover his, and other top performers' secrets.
My journey ultimately led me to discover the ancient Energy practices used by Tony, and other high performers, taught to them by Dr Barry Morguelan, or Dr B, as he is referred to by his clients. You can discover more here about how Dr B.'s incredible journey led to uncovering a secret to generating unstoppable energy.
I've also included an in-depth interview with Dr. Barry below.
Please Note: If you have a health condition or are new to exercise, be sure to check with your doctor before trying these.
Wim Hof Method
You can find more information about the benefits of the Wim Hof method here: https://www.wimhofmethod.com/benefits
Benefits of Cold Immersion
Here is a great video explaining five benefits of cold water immersion.
 Chung, Nana, Jonghoon Park, and Kiwon Lim. The effects of exercise and cold exposure on mitochondrial biogenesis in skeletal muscle and white adipose tissue Journal of Exercise Nutrition & Biochemistry 21, no. 2 (June 2017): 39–47. https://doi.org/10.20463/jenb.2017.0020.
 Joo, C. H., R. Allan, B. Drust, G. L. Close, T. S. Jeong, J. D. Bartlett, C. Mawhinney, J. Louhelainen, J. P. Morton, and Warren Gregson. Passive and post-exercise cold-water immersion augments PGC-1 and VEGF expression in human skeletal muscle European Journal of Applied Physiology 116, no. 11-12 (October 2016): 2315–26. https://doi.org/10.1007/s00421-016-3480-1.
 Allan, Robert, Adam P. Sharples, Graeme L. Close, Barry Drust, Sam O. Shepherd, John Dutton, James P. Morton, and Warren Gregson. Postexercise cold water immersion modulates skeletal muscle PGC-1 mRNA expression in immersed and nonimmersed limbs: evidence of systemic regulation Journal of Applied Physiology 123, no. 2 (August 2017): 451–59. https://doi.org/10.1152/japplphysiol.00096.2017.
 Janský, L., D. Pospíšilová, S. Honzová, B. Uličný, P. Šrámek, V. Zeman, and J. Kamínková. Immune system of cold-exposed and cold-adapted humans European Journal of Applied Physiology and Occupational Physiology 72-72, no. 5-6 (March 1996): 445–50. https://doi.org/10.1007/bf00242274.
 Brenner, I. K. M., J. W. Castellani, C. Gabaree, A. J. Young, J. Zamecnik, R. J. Shephard, and P. N. Shek. Immune changes in humans during cold exposure: effects of prior heating and exercise Journal of Applied Physiology 87, no. 2 (August 1999): 699–710. https://doi.org/10.1152/jappl.19126.96.36.1999.
 LACKOVIC, V., L. BORECKÝ, M. VIGAS, and J. ROVENSKÝ. Activation of NK Cells in Subjects Exposed to Mild Hyper- or Hypothermic Load Journal of Interferon Research 8, no. 3 (June 1988): 393–402.
 Dugué, and Leppänen. Adaptation related to cytokines in man: effects of regular swimming in ice-cold water Clinical Physiology 20, no. 2 (March 2000): 114–21. https://doi.org/10.1046/j.1365-2281.2000.00235.x.
 Kolettis, T.M, and M.T Kolettis. Winter swimming: healthy or hazardous? Medical Hypotheses 61, no. 5-6 (November 2003): 654–56. https://doi.org/10.1016/s0306-9877(03)00270-6.
 Wozniak, Alina, Bartosz Wozniak, Gerard Drewa, and Celestyna Mila-Kierzenkowska. The effect of whole-body cryostimulation on the prooxidant antioxidant balance in blood of elite kayakers after training European Journal of Applied Physiology 101, no. 5 (August 2007): 533–37. https://doi.org/10.1007/s00421-007-0524-6.
 Ziemann, Ewa, Robert Antoni Olek, Sylwester Kujach, Tomasz Grzywacz, Jdrzej Antosiewicz, Tomasz Garsztka, and Radosław Laskowski. Five-Day Whole-Body Cryostimulation, Blood Inflammatory Markers, and Performance in High-Ranking Professional Tennis Players Journal of Athletic Training 47, no. 6 (November 2012): 664–72. https://doi.org/10.4085/1062-6050-47.6.13.
 Banfi, Giuseppe, Gianluca Melegati, Alessandra Barassi, Giada Dogliotti, Gianvico Melzi d’Eril, Benoit Dugué, and Massimiliano M. Corsi. Effects of whole-body cryotherapy on serum mediators of inflammation and serum muscle enzymes in athletes Journal of Thermal Biology 34, no. 2 (February 2009): 55–59. https://doi.org/10.1016/j.jtherbio.2008.10.003.
 Pournot, Hervé, François Bieuzen, Julien Louis, Jean-Robert Fillard, Etienne Barbiche, and Christophe Hausswirth. Time-Course of Changes in Inflammatory Response after Whole-Body Cryotherapy Multi Exposures following Severe Exercise PLoS ONE Edited by Alejandro Lucia. 6, no. 7 (July 2011): e22748. https://doi.org/10.1371/journal.pone.0022748.
 Rymaszewska, Joanna, Katarzyna M. Lion, Lilla Pawlik-Sobecka, Tomasz Pawłowski, Dorota Szcześniak, Elżbieta Trypka, Julia E. Rymaszewska, Agnieszka Zabłocka, and Bartlomiej Stanczykiewicz. Efficacy of the Whole-Body Cryotherapy as Add-on Therapy to Pharmacological Treatment of Depression A Randomized Controlled Trial Frontiers in Psychiatry 11 (June 2020). https://doi.org/10.3389/fpsyt.2020.00522.
 Shevchuk, Nikolai A. Adapted cold shower as a potential treatment for depression Medical Hypotheses 70, no. 5 (January 2008): 995–1001. https://doi.org/10.1016/j.mehy.2007.04.052.
 Tulleken, Christoffer van, Michael Tipton, Heather Massey, and C Mark Harper. Open water swimming as a treatment for major depressive disorder BMJ Case Reports , August 2018, bcr–2018–225007. https://doi.org/10.1136/bcr-2018-225007.
 Ressler, Kerry J, and Charles B Nemeroff. Role of norepinephrine in the pathophysiology and treatment of mood disorders Biological Psychiatry 46, no. 9 (November 1999): 1219–33. https://doi.org/10.1016/s0006-3223(99)00127-4.
 Friedman, Joseph I., David N. Adler, and Kenneth L. Davis. The role of norepinephrine in the pathophysiology of cognitive disorders: potential applications to the treatment of cognitive dysfunction in schizophrenia and Alzheimer s disease Biological Psychiatry 46, no. 9 (November 1999): 1243–52. https://doi.org/10.1016/s0006-3223(99)00232-2.
 Kim, Chun-Hyung, Cyrus P. Zabetian, Joseph F. Cubells, Sonhae Cho, Italo Biaggioni, Bruce M. Cohen, David Robertson, and Kwang-Soo Kim. Mutations in the dopamine ?-hydroxylase gene are associated with human norepinephrine deficiency American Journal of Medical Genetics 108, no. 2 (February 2002): 140–47. https://doi.org/10.1002/ajmg.10196.
 Blondin, Denis P., Sébastien M. Labbé, Hans C. Tingelstad, Christophe Noll, Margaret Kunach, Serge Phoenix, Brigitte Guérin, et al. Increased Brown Adipose Tissue Oxidative Capacity in Cold-Acclimated Humans The Journal of Clinical Endocrinology & Metabolism 99, no. 3 (March 2014): E438–E446. https://doi.org/10.1210/jc.2013-3901.
 Yoneshiro, Takeshi, Sayuri Aita, Mami Matsushita, Takashi Kayahara, Toshimitsu Kameya, Yuko Kawai, Toshihiko Iwanaga, and Masayuki Saito. Recruited brown adipose tissue as an antiobesity agent in humans Journal of Clinical Investigation 123, no. 8 (July 2013): 3404–8. https://doi.org/10.1172/jci67803.
 Mulya, Anny, and John P. Kirwan. Brown and Beige Adipose Tissue Endocrinology and Metabolism Clinics of North America 45, no. 3 (September 2016): 605–21. https://doi.org/10.1016/j.ecl.2016.04.010.
 Marken Lichtenbelt, Wouter D. van, Joost W. Vanhommerig, Nanda M. Smulders, Jamie M.A.F.L. Drossaerts, Gerrit J. Kemerink, Nicole D. Bouvy, Patrick Schrauwen, and G.J. Jaap Teule. Cold-Activated Brown Adipose Tissue in Healthy Men New England Journal of Medicine 360, no. 15 (April 2009): 1500–1508. https://doi.org/10.1056/nejmoa0808718.
 Vijgen, Guy H. E. J., Nicole D. Bouvy, G. J. Jaap Teule, Boudewijn Brans, Patrick Schrauwen, and Wouter D. van Marken Lichtenbelt. Brown Adipose Tissue in Morbidly Obese Subjects PLoS ONE Edited by Gian Paolo Fadini. 6, no. 2 (February 2011): e17247. https://doi.org/10.1371/journal.pone.0017247.
 Lans, Anouk A.J.J. van der, Joris Hoeks, Boudewijn Brans, Guy H.E.J. Vijgen, Mariëlle G.W. Visser, Maarten J. Vosselman, Jan Hansen, et al. Cold acclimation recruits human brown fat and increases nonshivering thermogenesis Journal of Clinical Investigation 123, no. 8 (July 2013): 3395–3403. https://doi.org/10.1172/jci68993.
 Virtanen, Kirsi A., Martin E. Lidell, Janne Orava, Mikael Heglind, Rickard Westergren, Tarja Niemi, Markku Taittonen, et al. Functional Brown Adipose Tissue in Healthy Adults New England Journal of Medicine 360, no. 15 (April 2009): 1518–25. https://doi.org/10.1056/nejmoa0808949.
 Ouellet, Véronique, Sébastien M. Labbé, Denis P. Blondin, Serge Phoenix, Brigitte Guérin, François Haman, Eric E. Turcotte, Denis Richard, and André C. Carpentier. Brown adipose tissue oxidative metabolism contributes to energy expenditure during acute cold exposure in humans Journal of Clinical Investigation 122, no. 2 (February 2012): 545–52. https://doi.org/10.1172/jci60433.
 Orava, Janne, Pirjo Nuutila, Martin E. Lidell, Vesa Oikonen, Tommi Noponen, Tapio Viljanen, Mika Scheinin, et al. Different Metabolic Responses of Human Brown Adipose Tissue to Activation by Cold and Insulin Cell Metabolism 14, no. 2 (August 2011): 272–79. https://doi.org/10.1016/j.cmet.2011.06.012.
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 Decreased diabetes risk over 9 year after 18-month oral l-arginine treatment in middle-aged subjects with impaired glucose tolerance and metabolic syndrome (extension evaluation of l-arginine study) - PMC (nih.gov)
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Here is a resource I have created on how to easily create meals, that are proven to help you live longer, have more energy, look better, improve your cardio function, create your ideal body, get rid of all those niggling health issues, sleep better and feel happier.
 Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies | International Journal of Epidemiology | Oxford Academic (oup.com)
NOTE: It's best to wait 60-90 minutes after you wake up, and exercise before consuming any caffeine to clear out melatonin and adenosine. This avoids energy crashes later on in the day.
 Real Ketones Study Results Human Clinical Study Blind Comparison of Two Different Compositions of Exogenous Ketones and Their Impact on Anxiety, Weight, Lean Muscle Mass and Cognitive Function by Gacio, J. Koche, L. Dituri, J.
 N. Martins, "Beta-hydroxybutyrate or BHB –All You Need to Know," 14 November 2019. [Online]. Available: https://hvmn.com/blogs/blog/exogenous-ketones-beta-hydroxybutyrate-or-bhb-all-you-need-to-know. [Accessed 23 November 2021].
 "Beta-Hydroxybutyrate (Bhb)," WebMD, [Online]. Available: https://www.webmd.com/vitamins/ai/ingredientmono-1569/beta-hydroxybutyrate-bhb. [Accessed 23 November 2021].
 Exogenous Ketones as an Adjunct to Low Calorie Diet on Metabolic Biomarkers, Fat Loss and Health. Conducted by The Center For Applied Health Sciences (CAHS) Tim N. Ziegenfuss, PhD, CSCS, FISSN, Hector L. Lopez, M.D., CSCS, FAAPMR, FI
 "What is Beta-Hydroxybutyrate (BHB)?," Ketologic, [Online]. Available: https://ketologic.com/blogs/articles/what-is-beta-hydroxybutyrate. [Accessed 23 November 2021].
 Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians | Clinical Diabetes and Endocrinology | Full Text (biomedcentral.com)
 Caffeic Acid Phenethyl Ester, an Antioxidant from Propolis, Protects Peripheral Blood Mononuclear Cells of Competitive Cyclists against Hyperthermal Stress - Chen - 2009 - Journal of Food Science - Wiley Online Library
As a breathing exercise, I highly recommend the Wim Hof method.
Here is a great interview between Tim Ferriss and Wim Hof along with the transcript.
For general breathing, I recommend Patrick McKeown's Oxygen Advantage.
Here is the incredible "Earthing Movie", which gives lots of information about Earthing/Grounding:
You can find Vishen Lakhiani's 6 Phase Meditation below:
Here is more information about:
Energy upgrade - Brendon Burchard
Priming - Tony Robbins
Momentum Ignite includes the habit system, step by step, day by day, to walk you through everything. It is designed using cutting edge behavioural science to make it really easy to do. I structure it in a way that you make small changes until they are habits, and then build from there. So, it is almost on autopilot.
Video guides to show you EXACTLY what to do.
Extra tricks and tools to make things as easy as possible.
We bring in world experts to teach you their practices on tutorial videos.
Additional videos and resources to help with each secret.
Exclusive access to the pre-release new updates to the book and system. We are updating all the time to give you up-to-the-minute strategies, tools and tips.
Daily planner, habits tracker, flash cards, extra recipes and much more.
Access to a community of people also applying Momentum, to get a great peer group, accountability partners and moral support along with expert help direct from us and our panel of world experts.
Discounts on products and tools mentioned in the book, which, in itself, pays for the upgrade.
It only takes one simple step now, to set your life in a completely new direction. To unlock you, to ignite you and unleash you into the world. Don’t waste another second. So, I urge you to sign up now.
Statements made on this website are our personal opinion and are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health. You can find our full disclaimer and terms of service here.
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