How to Maximise your Energy for Study and Exam Performance

1. How to Maximise your Energy for Study and Exam Performance John O’Connell

2. ME @ 17 • Insomnia • Depressed • No Energy • Unable to focus for long periods • Digestive Problems

3. MY DIET @ 17 • Breakfast – Bowl of Frosties • Snack – Capri –Sun & Crisps & Mini Bar • Lunch – Nutella Sandwich • Sweets on way Home • Home – Bowl of Frosties • Dinner – Meat and Veg • Snack – Bowl of Frosties

4. ME @ 17 • Insomnia • Depressed • No Energy • Unable to focus for long periods • Poor concentration in class/studying • Digestive Problems

5. Energy for Performance • Athletes • Training/Study • Olympic Final/Exams • Nutrition is Key for performance

6. Digestion • Stomach Ulcers • Refined Grains – gluten intolerance • Symptoms: Bloating, pain, constipation, diahorea, constantly getting colds, brain fog. • If suspected, Completely eliminate for 10 days and reintroduce, notice symptoms – Bloating, pain, brain fog) • Whole foods, low processing • Digestive enzymes, probiotics

7. Healthy Blood...

8. ...Vs Unhealthy Blood

10. Alkaline Vs Acid • Natural Foods Vs Man Made • Tea, Coffee, Fizzy drinks, Tap water • Veggies - Greens • Green Drinks – Wheat Grass, Barley Grass, Spirulina – Combination ones tastes nicer • Ormus Greens – SunWarrior.ie • Tablespoon 1stthing in Morning, 1 more 30mins before food

11. Water • 50lbs of body weight = 1 litre of clean, filtered water • 10st – 140lbs = 3 litres • Reverse Osmosis is best www.aquaeuro.ie • Bottled waters – Must be Mineral Water • Evian, Tipperary, Volvic, Kerry, Lidl.

12. Brain Fats = No Brain Farts • Makes up 60% of the Brain & Nerves • EPA – DHA – Omega 3 • Fish (Salmon, Anchovies, Mackerel, Sardines) • Flax Oil (Udos Oil) Nuts, Seeds • Fish Oil Supplement 1-3grms/wk EPA/DHA • alimentnutrition.co.uk • Higher Nature – Omega 3

13. Training • Taking a break from study • Increase energy and fitness • Increase blood flood flow • Increase oxygen in take • Short duration 10-15 mins per day

15. SLEEP • Circadian Rhythm • Switch off 60mins before sleep • Electronics • Magnesium Oil – Magnesium.ie 6-8 sprays inside of arm 30 mins before sleep.

16. Too Much Sugar • Blood sugar crashes • Poor concentration • Low energy • Cravings • White bread, Sugary cereals, flavoured drinks, sweets, chocolate bars (except 70%+ dark chocolate)

17. What to eat? • Eat small meals every 3-4 hrs – keeps energy high • Snack on Berries and Nuts – V high in brain nutrition • Eat whole, unprocessed foods • Lots of veggies – minimal cooking to preserve nutrients, salads, homemade juices, grasses drink • Oils – Coconut Oil, Fish Oil, Olive Oil, Flax Oil

19. Questions????