MCT stands for Medium-Chain triglycerides which are a type of saturated fatty acid that has been associated with a range of health benefits; most notably cognitive function and better weight management. MCT’s, which can also be called MCFAs (Medium Chain Fatty Acids) are thought to be missing from the diets of those who eat a ‘standard western’ diet. This could be because we don’t have regular access have all been told to be afraid of ‘saturated fats’! But it is like anything- in moderation, the right saturated fats can actually be beneficial to our body functions.
Where do Medium Chain Triglycerides come from?
MCT’s or MCFA’s can be found in their highest concentrations in Coconut Oil which is made up to 62-65% of MCT fatty acids but they can also be found in smaller quantities in foods such as butter (from grass-fed cows), Cheeses, Palm Oil, Whole Milk and full-fat yoghurts. It is a fact that medium chain triglycerides fatty acids are easier to digest than long-chain triglycerides (LCTs) and might have even had benefits related to heart health, prevention of obesity and brain function.
MCT Oil Benefits
Here is a list of MCT Oil Benefits:
- Maintain a healthy weight – Since both make you feel full
- Reduce Stored Body Fat as they Raise your Metabolic Function
- Have More Energy
- Think More Clearly
- Experience Better Digestion
- Balance Hormone Levels
- Improve Your Mood
- Fight Bacterial Infections & Viruses
- Absorb Fat-Soluble Nutrients from Various Foods
- MCTs are also seen as promoting fat oxidation and reduced food intake. Interest in MCTs has been expressed by endurance athletes and the bodybuilding community.
Why is MCT Oil Good for you?
All types of fatty acids are made up of strings of carbon and hydrogen; the Medium chains are between 6-12 carbon atoms long. Medium-chain fats are very easily digested and they are sent directly to your liver. They are easily digested because the body uses less energy to break down the carbon bonds, so they require very few special enzymes to absorb into the liver. Medium chain triglycerides create a thermogenic effect and the positively alter your metabolism which has sparked many scientific claims that these fats are burned as fuel rather than being stored in the body as fat, making them perfect for those on a ketonic diet(one of the more well known MCT Oil benefits). Alongside this, they are known to have the capability to help the body battle bacteria, viruses, fungi and parasites & contain antioxidant and anti-inflammatory properties. The medium chain triglyceride oil benefits are much of the reason for Coconut oil is one of the most beneficial oils on the planet.
Why are MCT oils good as a CBD carrier oil?
When thinking of how CBD interacts with carrier oils, it is essential that we attach it to a healthy oil that enhances the effects and absorption of the cannabinoid into your Liver. The CBD compound attaches very easily to the medium-chain fatty acids and is absorbed in the same way that the fats are. MCT’s are a strong binding for Cannabinoids and can be added to many foods. MCT is antibacterial, antifungal, and antiviral & has been shown to reduce bad bacteria while leaving good bacterias alone in human biological systems. As MCT is a fat it is a good fat for the body to process as it’s breakdown requires significantly less excess energy than other fatty acids. MCTs passively diffuse from the GI tract into the lymphatic system & act like an inert source of energy that the human body finds easy to metabolise and absorb.
Compared to hemp oil, when the CBD is added to the MCT oils your body can absorb it much quicker and easier so it means that the amount of CBD your liver is absorbing is increased. Simply put, the MCT oil is a much more efficient delivery system than other carrier oils, such as hemp oil. CBD combined with the MCT oil benefits can only mean good things.
There’s no doubt about it. Goggins is the only member of the US Armed Forces to complete SEAL training, US Army Ranger School, and Air Force Tactical Air Controller training.
Any of those accomplishments alone would have been impressive, but that’s not all.
He’s also the current Guinness record holder for the most number of pull-ups done in 24 hours. Alongside that record are multiple first-place finishes at the most brutal ultra-endurance events, which attracts the toughest competitors from around the world.
How does someone consistently push himself to his physical and mental limits all the time?
Let’s find out.
Lesson 1: Purpose Trumps Motivation
David Goggins doesn’t believe in motivation. In his own words, “Motivation is crap. Motivation comes and goes.”
Purpose, on the other hand, is something that Goggins can get behind.
After some of his fellow SEALs were killed in a military operation, Goggins signed up for the San Diego One Day, which was a 24-hour race where competitors would run as many miles as they could. His intention was to use this race as a qualifier for future ultramarathons, which would allow him to raise money for the Special Operations Warrior Foundation. For this race to count, he would have to run at least 100 miles in 24 hours.
Goggins was not a runner at all. Weighing anywhere from 240 – 270 lbs, Goggins was a big man who was into powerlifting more than anything else. That bulk had served him well in the SEALs, but it was unheard of for anyone at that size to participate in long distance runs. Heck, he hadn’t put on running shoes at all in the past year.
And yet, he somehow made it to the 70-mile mark within the first 12-13 hours. But the process had been brutal; Goggins got this far only through sheer force of will.
Goggins was in a bad place. All the metatarsal bones in his feet were broken. There were stress fractures, shin splints, and muscles tearing. He was peeing blood down his leg because he couldn’t make it to a toilet 20 feet from him.
He was on the brink of death, but he didn’t quit. He went on slowly to finish the race, finishing the 100 miles well within the allocated 24 hours.
How did he do it? Was it the mental strength that came from his cause? It would seem that way, but that’s not what really happened:
“Everyone asks me, were you thinking about the guys that died at that time? I’m not gonna lie; I wasn’t. This became a personal thing, this became me against this race; me against the kids that called me nigger; me against me. It just became something I took so violently personal.”
Even after finishing Navy SEAL and Ranger school training, the 100-mile race was the toughest challenge Goggins had faced yet.
Pain obliterates our ability to think and function. But David Goggins was fuelled by a purpose greater than himself, something more compelling than that pain.
It turns out that you can still keep going if you have such a purpose.
Lesson 2: Deconstruct Things
So how exactly did Goggins power through the remaining 30 miles?
“I broke this thing down into small pieces. I said I got to get nutrition; I got to be able to stand up before I can go through the 30 miles […] I taped up my ankles, and then my feet, and that’s how I got through that race”
It’s an experience the SEAL would likely never forget.
This lesson of mental deconstruction has its roots in a process that all Navy SEALs must go through — hell week. It’s the toughest period of SEAL training; trainees are put through 125 hours of continuous training, and typically get only two hours of sleep during that period. They’re constantly cold, wet, and miserable.
The idea is to drain the trainees physically and mentally, and then see what sort of decisions they make. Instructors do their best to make trainees ring the bell, which is used to announce that they’re quitting. Nobody holds back here.
David Goggins went through 3 hell weeks — all in a span of a year.
Rolled over from his previous two classes first due to illness and then to injury, he was given one last chance to complete SEAL training. Goggins did just that, focusing on one challenge at a time. He would eventually graduate in this final attempt.
Broken down into small pieces, there’s no obstacle that is insurmountable. We find that there’s always step that’s actionable. Add up the small bits, and we would’ve accomplished something we never thought possible.
One step at a time is how 100-mile marathons get completed.
Just like in life, we get overwhelmed with things when we look to far ahead, the end goal seems so far away that we just give up. Instead look only at today and what ACTION you can take today to get nearer to your goals.
Lesson 3: Remember The 40% Rule
Unbeknownst to Goggins, Jesse Itzler was participating in the same San Diego One Day race as well. The only difference was that he had participated with a six-man relay team.
Intrigued by how Goggins had manically completed the race despite his brutal injuries, Itzler invited the SEAL to live with him for a month. He wanted to learn more about the man that had finished a race despite being so ill-prepared. Goggins agreed with one condition: Itzler would do anything he said, no matter what.
On the first day, Itzler was made to do a hundred pull-ups.
Itzler did eight on his first set, then six, and then fewer still. His arms were aching, but Goggins wouldn’t relent. He stood and watched as Itzler struggled, doing one pull-up at a time.
Itzler would finish his repetitions. As he recalls in Living with a Seal:
“He [Goggins] showed me, proved to me right there that there was so much more, we’re all capable of so much more than we think we are. […] He would say that when your mind is telling you you’re done, you’re really only 40 percent done”
Research suggests that statement – the 40% rule – has some truth. We are often physically more capable than we perceive ourselves to be. For instance, researchers found that subjects who were given a placebo but told it was caffeine were able to lift significantly more weight than those who were really given caffeine.
There’s a reserve tank within us that we never really tap on. Only by pushing ourselves to our limits — and then breaking them — can we reach our full potential.
I personally find this with Kundalini Yoga, when it gets so hard its very easy and to give up but we do not want to programme our neural pathways into believing that we are weaker than we are. So breathe through the pain and know you can go further than the monkey mind tells you.
Lesson 4: Mental Visualisation
David Goggins believes that he’s the toughest man on the planet. He thinks that he can complete virtually any task set before him.
He probably can. But the point is that you have to see yourself accomplishing something before it really happens. The mind has to conceive it before the body can achieve it.
The question he asks himself in times of struggle contains only two simple words: “what if?”
When he first walked into the Navy SEAL recruiter’s office, Goggins was told that there were only 35 African-Americans in the past 70 years who had made it through. Goggins asked himself — “what if I could be the 36th?”
These days, he asks himself the same question whenever he’s struggling through a run. It’s this question that helps him get through when his body and mind are broken and begging for him to stop.
Seeing himself succeed and do the impossible gives him the shivers. That drives him to attack every day and challenge with a vengeance.
Lesson 5: Use Your Cookie Jar
Goggins has a secret weapon that he calls upon when he’s about to break.
Like many others, he has a cookie jar that he reaches into for the occasional treat. But this jar doesn’t contain any of the things you might typically find; there are no Oreos or Chips Ahoy cookies in there.
Instead, it contains every setback he has overcome. He’ll remember that he’s a Navy SEAL, who’s completed hell week three times. He’ll remind himself that he’s been through this pain before – and survived. The obstacle in front of him is nothing compared to what he has faced.
“Even the toughest man, in times of suffering, we forget how tough we really are”
Goggins never dwells on his accomplishments. The only time he revisits them is when he needs extra fuel for a push he’s making. He allows himself to reach into his cookie jar only when there’s a need. It’s never a treat.
This is a fab one, we simply remember and visualise the times when we achieved greatness, when we
Lesson 6: Be Willing To Suffer
You wouldn’t know it, but Goggins hates running.
He hates it with a passion. Growing up, Goggins has always been on the larger side. He loved powerlifting and had the physique to show for it. But in the world of Ultra, such a large frame is virtually unheard of. It was just inefficient to move that much weight over such long distances.
Goggins knew he was going to suffer — that was precisely his plan. That was the only way he was going to raise enough funds for the Special Operations Warrior Foundation.
“People respond to pain. If I go out and wash cars for $10, who gives a damn? People want to see you throw up, cry and go through tremendous suffering.”
But for David Goggins, suffering is not just about raising funds. As he says: “suffering is the true test of life”.
Goggins isn’t training just for a race. He’s training for the tragedies that inevitably strike each and every one of us. He does this so he doesn’t fall apart if he gets the 2 A.M. call from the hospital informing him that his mother has passed away.
In other words, David Goggins is the modern day stoic. But unlike the ancient philosophers who advised that we should periodically embrace suffering, Goggins has actually made suffering a habit.
Strengthen your mind and your resolve by voluntarily putting yourself through situations in which you struggle. Callus your mind the same way you do your hands. Take the path of most resistance every day of your life.
That’s how David Goggins has become the toughest man alive. And according to him, the happiest as well:
“Having lived the life I’ve lived, and having seen the other side, not being afraid to attack what was in front of me, has made me happy.”–
Sometimes we don’t even realise we are anxious then something hits us and all of a sudden we are in the midst of panic. It could be in the middle of the night, we could be sound asleep then all of a sudden we are awake sweating, heart pumping fast, feeling so sick with fear and for no apparent reason. Cortisol Levels are through the roof and leaves us feeling emotional drained and our energy levels at an all time low.
I have been there more times than I care to remember and it is the reason I am so interested in the how the brain works. After reading many books and watching some amazing TedTalks, I put into practice ways to rewire my brain.
Firstly STOP thinking about Anxiety, start creating the New You. What you focus on You get more of, so Stop thinking about how scared you feel and start practicing how you would like to feel. I picked a few people to research, Will Smith was my first personality, he has some amazing interviews of YouTube. So going to parties or events, I would train myself to adopt a more positive posture whilst going over how Will Smith would act, (sounds silly but really does work)
Secondly, Breathe…Yes simple but its the one thing we feel we are short of when we are feeling anxious. Start Counting in for 4 hold and out for 4, I also try and visualise a time when I felt confident and happy and breathe in and out from my heart, breathing long and deep sends the signal straight back to help the brain relax.
Do core or control based movements (such as yoga, pilates, dancing, tai chi etc). Challenge yourself to fully engage your brain and focus on the activity. Make sure it involves deep core contractions, and has an element of difficulty for your balance. recommend at least 5-10 minutes of different movements; you could add triangle or tree pose. Focus on your deep core contractions and the control of the movement. Then just switch your mind off and allow your cortex to take over.
Go through a series of isolated muscle relaxation exercises. Focus on different groups such as your shoulders, forearms, legs etc and actively let them go. Feel the tension releasing and floating away. Again, because stress makes us tense our muscles, by actively relaxing we are sending a subconscious signal back to the brain that everything is ok.
Perform for at least 5 minutes in a comfortable environment.
It can be quite liberating to know that simply moving your body in certain ways can modulate your internal responses to emotional stress, keeping you healthy and more relaxed!